Key Points * Eat a healthy diet that’s low in sugar and high in protein/vegetables. * Alternate hard days with easy days. * Take at least one day a week off to prevent overtraining Day Workout Monday HIIT Sprinting Run 150m in under 30 seconds. Walk back to the starting line and repeat. After four reps, take an eight-minute break and repeat. Tuesday Continuous Biking Start with a five minute warm-up at a low resistance. Increase the resistance to a resistance that challenging but that you can sustain for 30 minutes. Finish with a 3-minute cooldown with no resistance. Wednesday HIIT Rowing Row hard for 30 seconds at a resistance that’s challenging for you. Take a 60-second break and repeat for a total of 15 reps. Thursday Continuous Running Run at a pace that you can sustain for at least 30 minutes. You should feel challenged but still be able to maintain a conversation. Friday HIIT Biking Warm-up on a stationary bike for 3 minutes with a low resistance. Increase the resistance to an intensity that’s challenging for you and pedal hard for 30 seconds. Reduce to your recovery resistance and peddle easily for 60 seconds. Repeat 15 times and finish with a 3-minute cooldown with no resistance. Saturday Continuous Rowing Start with a five minute warm-up at a low resistance. Increase the resistance to a resistance that challenging but that you can sustain for 30 minutes. Finish with a 3-minute cooldown with no resistance. Sunday Rest