| Always on the run? Then this programme is for you. A session should take no longer than 30 minutes - ideal to fit into a lunch-time break.
While doing this programme, make sure you don't rest for longer than 60 seconds between sets.
When you do resistance training, start off by doing 15 reps with a light weight, then do 12 reps with a slightly heavier one and so on, until you've completed 4 sets. Adapt the weights as you progress from week to week.
You can use a treadmill, bicycle, rowing machine or stepper for the "cardio combo" component of the programme. Make sure you increase the intensity of the cardio exercises minute-by-minute for sets of 5 min. each - do this by either increasing the "level" on the cycling/rowing, stepper machines, or the incline/speed of the treadmill.
Don't eat 45 minutes before or after your workout and remember to consult your doctor before you start exercising.
Programme information:
Level: Beginner; Men & Women
Where: Outdoors or in the gym.
Components: Cardio (combination) & resistance exercises
Weeks: 4
Sessions per week: 5
At completion: You will have increased your fitness levels, decreased your body-fat percentage and increased your lean muscle mass. |
