Day-By-Day 3 Month Workout Plan See the lists below the chart for suggestions regarding each type of exercise. To burn the maximum amount of fat, perform cardio last on days that include multiple types of exercise. Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 1 -Core Workout -15-20 min Cardio -Upper Body Workout -15-20 min Cardio -Total Body Workout -15-20 min Cardio Rest Week 2 -Core Workout -20-25 min Cardio -Upper Body Workout -20-25 min Cardio -Total Body Workout -20-25 min Cardio Rest Week 3 -Core Workout -10 min Cardio -20-25 min Cardio -Upper Body Workout -20-25 min Cardio -Total Body Workout -20-25 min Cardio Rest Week 4 -Core Workout -15 min Cardio -25-30 min Cardio -Upper Body Workout -25-30 min Cardio -Total Body Workout -25-30 min Cardio Rest Week 5 -Core Workout -15 min Cardio -20-25 min Cardio -Upper Body Workout -10 min Cardio -20-25 min Cardio -Total Body Workout -10 min Cardio -20-25 min Cardio Rest Week 6 -Core Workout -10 min HIIT -10 min Cardio -25 min Cardio -Upper Body Workout -10 min HIIT -10 min Cardio -25 min Cardio -Total Body Workout -10 min Cardio -25 min Cardio Rest Week 7 -Core Workout -10 min HIIT -10 min Cardio -25 min Cardio -Upper Body Workout -10 min HIIT -10 min Cardio -25 min Cardio -Total Body Workout -10 min Cardio -25 min Cardio Rest Week 8 -Core Workout -10 min HIIT -10 min Cardio -30 min Cardio -Upper Body Workout -10 min HIIT -10 min Cardio -30 min Cardio -Total Body Workout -10 min Cardio -30 min Cardio Rest Week 9 -Core Workout -10 min HIIT -10 min Cardio -30 min Cardio -Upper Body Workout -10 min HIIT -10 min Cardio -30 min Cardio -Total Body Workout -10 min Cardio -30 min Cardio Rest Week 10 -Core Workout -15 min HIIT -15 min Cardio -30 min Cardio -Upper Body Workout -15 min HIIT -15 min Cardio -30 min Cardio -Total Body Workout -15 min Cardio -30 min Cardio Rest Week 11 -Core Workout -15 min HIIT -15 min Cardio -30 min Cardio -Upper Body Workout -10 min HIIT -10 min Cardio -30 min Cardio -Total Body Workout -15 min Cardio -30 min Cardio Rest Week 12 -Core Workout -15 min HIIT -15 min Cardio -30 min Cardio -Upper Body Workout -10 min HIIT -10 min Cardio -30 min Cardio -Total Body Workout -15 min Cardio -30 min Cardio Rest Core Workout Week 1-4: 10 reps (1-3 sets) Week 5-8: 12 reps (2-3 sets) Week 9-12: 15 reps (3 sets) 1. Russian Twists 2. Reverse Crunches 3. Crunches 4. Jump Squats 5. Forearm Plank Cardio For cardio days, pick an activity you enjoy such as swimming, jogging, hiking or biking. Add a 5-minute slow and easy warm-up and cool-down to the amount of time listed on the chart. Beginners should work out at an intensity level that is slightly uncomfortable to maintain. Upper Body Workout Week 1-4: 10 reps (1-3 sets) Week 5-8: 12 reps (2-3 sets) Week 9-12: 15 reps (3 sets) You’ll need a set of dumbbells for each of these exercises. 1. Lateral Dumbbell Raises 2. Forward Dumbbell Raises 3. Bicep Curls 4. Tricep Extensions 5. Dumbbell Bench Press Total Body Workout Week 1-4: 10 reps (1-3 sets) Week 5-8: 12 reps (2-3 sets) Week 9-12: 15 reps (3 sets) You’ll need a set of dumbbells for most of these exercises. 1. Dumbbell Lunges 2. Dumbbell Chest Press 3. Single Arm Rows 4. Romanian Deadlift 5. Shoulder Press 6. Dumbbell Pullovers 7. Sumo Squats 8. Bicep Curls 9. Triceps Extensions 10. Crunches 11. Side Bends