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Week 1
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Mon
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Core
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Tue
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20 – 30 min steady-state cardio
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Wed
|
Upper body
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Thu
|
20 – 30 min steady-state cardio
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Fri
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Total body
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Sat
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20 – 30 min steady-state cardio
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Sun
|
REST
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Week 2
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||
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Mon
|
Core
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|
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Tue
|
30 min steady-state cardio
|
|
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Wed
|
Upper body
|
|
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Thu
|
30 min steady-state cardio
|
|
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Fri
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Total body
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|
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Sat
|
30 min steady-state cardio
|
|
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Sun
|
REST
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Week 3
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||
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Mon
|
Core
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|
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Tue
|
30 – 40 min steady-state cardio
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|
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Wed
|
Upper body
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|
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Thu
|
30 – 40 min steady-state cardio
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|
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Fri
|
Total body
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Sat
|
30 – 40 min steady-state cardio
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|
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Sun
|
REST
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|
|
Week 4
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||
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Mon
|
Core
|
20 min steady-state cardio
|
|
Tue
|
40 - 45 min steady-state cardio
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|
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Wed
|
Upper body
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|
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Thu
|
40 - 45 min steady-state cardio
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|
|
Fri
|
Total body
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|
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Sat
|
40 - 45 min steady-state cardio
|
|
|
Sun
|
REST
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REST
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|
Week 5
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||
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Mon
|
Core
|
20 min steady-state cardio
|
|
Tue
|
45 min steady-state cardio
|
|
|
Wed
|
Upper body
|
|
|
Thu
|
45 min steady-state cardio
|
|
|
Fri
|
Total body
|
|
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Sat
|
20 min HIIT
|
|
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Sun
|
REST
|
REST
|
|
Week 6
|
||
|
Mon
|
Core
|
20 min steady-state cardio
|
|
Tue
|
45 min steady-state cardio
|
|
|
Wed
|
Upper body
|
|
|
Thu
|
45 min steady-state cardio
|
|
|
Fri
|
Total body
|
|
|
Sat
|
20 min HIIT
|
|
|
Sun
|
REST
|
REST
|
|
Week 7
|
||
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Mon
|
Core
|
10 min HIIT
10 min steady-state cardio
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|
Tue
|
45 min steady-state cardio
|
|
|
Wed
|
Upper body
|
|
|
Thu
|
45 min steady-state cardio
|
|
|
Fri
|
Total body
|
|
|
Sat
|
20 min HIIT
|
|
|
Sun
|
REST
|
REST
|
|
Week 8
|
||
|
Mon
|
Core
|
15 min HIIT
10 min steady-state cardio
|
|
Tue
|
45 min steady-state cardio
|
|
|
Wed
|
Upper body
|
|
|
Thu
|
45 min steady-state cardio
|
|
|
Fri
|
Total body
|
|
|
Sat
|
20 min HIIT
|
|
|
Sun
|
REST
|
REST
|
|
Week 9
|
|
|
|
Mon
|
Core
|
15 min HIIT
10 min steady-state cardio
|
|
Tue
|
45 min steady-state cardio
|
|
|
Wed
|
Upper body
|
15 min HIIT
10 min steady
|
|
Thu
|
45 min steady-state cardio
|
|
|
Fri
|
Total body
|
|
|
Sat
|
45 min steady-state cardio
|
|
|
Sun
|
REST
|
REST
|
|
Week 10
|
||
|
Mon
|
Core
|
15 min HIIT
10 min steady-state cardio
|
|
Tue
|
45 min steady-state cardio
|
|
|
Wed
|
Upper body
|
15 min HIIT
10 min steady-state cardio
|
|
Thu
|
45 min steady-state cardio
|
|
|
Fri
|
Total body
|
|
|
Sat
|
45 min steady-state cardio
|
|
|
Sun
|
REST
|
REST
|
|
Week 11
|
||
|
Mon
|
Core
|
15 min HIIT
10 min steady-state cardio
|
|
Tue
|
50 min steady-state cardio
|
|
|
Wed
|
Upper body
|
15 min HIIT
10 min steady-state cardio
|
|
Thu
|
50 min steady-state cardio
|
|
|
Fri
|
Total body
|
|
|
Sat
|
50 min steady-state cardio
|
|
|
Sun
|
REST
|
REST
|
|
Week 12
|
||
|
Mon
|
Core
|
20 min HIIT
10 min steady-state cardio
|
|
Tue
|
50 - 60 min steady-state cardio
|
|
|
Wed
|
Upper body
|
20 min HIIT
10 min steady-state cardio
|
|
Thu
|
50 - 60 min steady-state cardio
|
|
|
Fri
|
Total body
|
|
|
Sat
|
50 - 60 min steady-state cardio
|
|
|
Sun
|
REST
|
REST
|