4-Week Total Body Makeover Challenge

By Joanna 03/01/2014 In
Workout With Me
Total Body HIIT


Happy New Year! To kickstart this new year, let's all commit ourselves to staying active for at least 15mins, 6 days a week. So, I've got a "4-Week Total Body Makeover Challenge" for you.

5 minutes - Cardio
4 Minutes - Lower Body Strength
3 Minutes - Abs
2 Minutes - Upper Body Strength
1 Minute - Plank

This is your challenge to help you stay active 6 days a week for 15mins. If you would like to turn this 15mins challenge into a full workout, you can do 2 sets for beginners, and 3 sets for those of you who are more advance.

This will then be an effective 30 -- 45mins of total body workout to burn calories & tone up. Rest for 3-5mins between sets. If you are looking to lose weight and you stay committed to this challenge together with a healthy & balance diet, you can aim at losing between 4-8 pounds in 4 weeks.

For those of you who are new to exercising, please modify the workouts for an easier version (remove the jumps) and take it at your own pace.

I wore my Heart Rate Monitor during the workout and burned 135Cals in 15mins. That's based on my height of 159cm & weight of 49kgs. The heavier you are the more you will burn, the lighter you are, the less you will burn.

So start the year right and make this your commitment this month. All the best! x

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