Cardiovascular Exercise: 5-6 days per week Perform any one (or more) of the following exercises for at least 30-45 minutes every day or until you’ve burned 250-350 calories. Walking uphill Jogging Running Cycling Stairmaster machine Elliptical machine Kickboxing Core Training: 5-6 days per week Perform the following exercises, 3-4 sets of at least 20 reps. Crunches Bicycle crunch Leg raise (laying flat) Ab tuck (with ball) Hanging knee raise Pilates “pumps” Example: 30-minute Incline Walk (treadmill) Walking at an incline will strengthen and tone your lower body while activating your core muscles. 2 min. warmup walk at 3% incline 5 min. moderate pace at 8% incline 5 min. speed walk at 8% incline 2 min. moderate pace at 6% incline 5 minute speed walk at 10% incline 2 minute moderate pace at 5% incline 2 minute moderate pace at 13% incline 2 minute speed walk at 8% incline 2 minute easy cool down at 3% incline High Intensity Interval Training (HIIT): 3 days per week (on alternating days) Perform four or more of the following activities for 45 seconds each followed by 15 seconds of rest after each move. Jump squats Burpees Mountain climbers Alternating side lunges Forearm plank Plank jacks Crunches Upper Body Strength Training: 2-3 days per week (on alternating days) Perform 3 sets of 10-12 reps for each of the following exercises. Bicep curls Tricep bench dips Lat pull-downs Shoulder press Pushups Lower Body Strength Training: 2-3 days per week (on alternating days) Perform 3 sets of 10-12 reps. Squats or deadlifts Plie squats Forward walking lunges Backward lunges Active Recovery Day Activities Feel free to take a day or two off of each week depending on your current level of fitness. But even on rest days, try to incorporate some physical activity into your daily routine. Taking the stairs Walking around the block or in the park Parking far away Rigorous house cleaning Floor exercises Chair dips at work Jogging in place Jumping jacks Jumping rope Jump squats Pushups Dancing Yoga Stretching Tai chi Leisurely swimming Example Monthly Schedule 30m Jog Core Lower strength 35m Elliptical Core HIIT Upper strength 45m Kickboxing class Core Active recovery 20m Walk in park 20 Chair dips at work 40m Jog HIIT Lower strength 35m Cycling class Core Upper strength 30m Uphill walk HIIT Core 20m Stairmaster 20m Jog Core Lower strength 30m Jog HIIT Upper strength Active recovery Climbed 7 flights of stairs 50 Crunches 45m Kickboxing class Core Lower strength 30m Uphill walk HIIT Core 40m Jog Core Upper strength 35m Stairmaster HIIT Core Active recovery 30m Rigorous house cleaning 15m Dancing 45m Spin class Core Lower strength 30m Jog Core HIIT 35m Elliptical Core Upper strength 30m Uphill walk Core Active recovery 30m Tai chi Core 40m Jog Core HIIT Lower strength Active recovery 25m Walk 100 Jumping jacks 45m Cycling Core Upper strength 30m Uphill walk Core HIIT 20m Elliptical 10m jog Core Lower strength 35m Jog Core HIIT 15m Cycling 20m Stairmaster Upper strength 45m Elliptical Core HIIT Lower strength