Look in the mirror look closer – you will see a confident, active, and badass woman who can achieve anything that she sets her mind to. Week 4Ĭlick pictures of your body from different angles and compare them with the ones you took before starting this diet. Moreover, you will start feeling confident about yourself. Week 3īy the end of Week 3, you would have lost much of the water weight and fat. You will love your new lifestyle and will look forward to Week 3. Your body’s metabolic rate will increase, and you will start to feel more energetic. Perform each exercise for 45 seconds before transitioning to the next exercise within the 15-second rest period.Your body will start mobilizing the fat. Set an interval timer for five cycles of 45 seconds on, 15 seconds of rest/transition. In Week 3, add in the Tabata 2 circuit-Choose two moves from Tabata 1 and create your own four-minute finisher circuit (16 total minutes of work). Restart the timer and repeat the circuit twice more.
Start with Tabata 1, performing all eight moves in the circuit once through for the 20-second work cycle (four minutes total), then take two minutes of rest. Each cycle should include eight rounds of work (20 seconds) and recovery (10 seconds).
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Start with a warmup, such as three minutes of light jump roping, then set an interval timer (download one for free on your phone) for one Tabata cycle. Follow it with all-important core training moves, which not only help your abs get into bikini shape but also allow the rest of your body to function at its best. Tabata training intermixes supershort but intense bursts of effort followed by brief recovery periods and is backed by science as one of the most e ective ways to get major results in a minimum amount of time. Begin with the warmup and finish with five to 10 minutes of stretching and foam rolling. Starting in Week 2, you’ll do each circuit four times through. In Week 1, repeat each circuit three times before moving on to the next circuit. (Sub in a dumbbell if necessary.) Perform 12 to 15 reps of each exercise. You’ll need a set of light, medium, and heavy kettlebells. Let your body be your guide for just how long you should go.Īctive Recovery (hiking, biking, running, swimming) Twice a week, aim to do some sort of active recovery-go for a hike, take a yoga class, hit the pool, or head out for a light run. Finish with an exceptional express core routine that hits your midsection with rotational movements that are both fun and functional. The best part: They increase your body’s afterburn, so you’ll keep torching calories.
“Tabata is one of the simplest and most effective forms of HIIT training-and it’s awesome if you’re short on time but want fast results,” McMatthews says. You’ll also do Tabata-based circuits, mixing in short bursts of intensity with brief recovery periods. If you don’t have access to kettlebells, dumbbells are fine, too. Two days each week, you’ll do kettlebell-based strength moves that target your muscles from every angle.
Keep your nutrition on point and you’ll also notice a reduction in body fat and inches where you want it most. With this plan, you’ll see improved strength, cardiovascular fitness, and lean muscle mass in just a few weeks. And there’s nothing like the confidence you get from pushing your body to the max. “Using different styles of training and equipment keeps the workouts fun and exciting, while also challenging and inspiring you to be your best,” McMatthews says. This simple three-week plan, designed by Beachbody Super Trainer Jericho McMatthews, mixes together total-body strength circuits with high-intensity Tabata workouts to build muscle while blasting calories. But if your workouts have been a little sluggish or you just need a little more drive to push your results to the next level, we’ve got the program for you. Everybody likes to look good while wearing a little less.
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