Burn Fat Cardio Sessions

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2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a two-day-a-week plan that can be added in between your strength training days (off days). The sessions are less than 35-minute and should be done using the HIT method, meaning, after you're warm-up, increase the intensity for 30 to 90-second intervals followed by 1-2 minutes of low intensity work before repeating the high-intensity component. The goal of these sessions is to help promote fat loss (in addition to a healthy eating plan that monitors your added sugar intake).

Stay Strong Together,

MICHAEL WOOD, CSC
Jefig

Monday
Thursday

Session 1 5 exercises, 35 mins

Scorpion	1x10 reps	rest: 30s
World's Greatest Stretch	1x0 reps • 60s	rest: 30s
Indoor Cycling	1x0 reps • 14m	rest: 60s
Rowing	1x0 reps • 10m	rest: 60s
Extended Arm Child Pose	1x0 reps • 60s	rest: 30s

Session 2 7 exercises, 36 mins

Ab Roll	1x10 reps	rest: 30s
90/90 Hamstring Stretch	1x0 reps • 45s	rest: 30s
Jumping Jacks	1x14 reps	rest: 30s
Elliptical Training	1x0 reps • 12m	rest: 60s
Burpee	1x6 reps	rest: 60s
Treadmill Running	1x0 reps • 8m	rest: 60s
Extended Arm Child Pose	1x0 reps • 75s	rest: 30s