Key Points * Limiting sugar intake will maximize your results. * Try to spread your workouts over at least 5 days per week. * Break up long periods of sitting with regular movement breaks. Day Workout Monday Walking Walk for 30 minutes to an hour. You should walk at a brisk pace that you think you can sustain for the entire walk. Tuesday Running Run for 20 to 45 minutes. Run at a pace that you can sustain for the entire duration but challenges you. You should be breathing heavy but not so heavy that you can’t hold a conversation. Wednesday Stationary Bike Warm-up for 5 minutes with no resistance. Turn the resistance to an intensity that you find challenging but can sustain for 30 minutes. Finish with a 3-minute cooldown of easy peddling and no resistance. Thursday Rest Friday Running Run for 20 to 45 minutes. Run at a pace that you can sustain for the entire duration but challenges you. You should be breathing heavy but not so heavy that you can’t hold a conversation. Saturday Walking Walk for 30 minutes to an hour. Walk for 30 minutes to an hour. You should walk at a brisk pace that you think you can sustain for the entire walk. Sunday Rest