“Weight loss is essentially arithmetic: there should be more calories burned than absorbed.” The combination of high-intensity strength and interval training with low-intensity single-tempo cardio in this program produces this result.
Just don’t try to intentionally eat fewer calories. So you will not make it easier for yourself, but, on the contrary, slow down your metabolism and complicate the process of losing weight. Eating plenty of water and lean protein, leafy greens, and vegetables will help keep you feeling full, fuel your muscles, and boost your metabolism. Meet, this is your new schedule.

Monday
Relaxation
Monday и без того тяжелый день, чтобы усугублять его тренировкой. It is better to focus on proper nutrition and drinking plenty of water. A great day to pamper tired muscles with an Epsom salt bath and stretch. Just don’t forget to get up from your desk every hour and a half and have a little warm-up, even if it’s just a walk around the office.

Tuesday
High Intensity Interval Training
High-intensity exercise helps to increase the heart rate and develop strength, endurance and speed. Interval training “Tabata” with exercises at the limit of strength for 20 seconds and rest for 10 seconds for eight sets is one of the most effective types of training. In addition, studies show that this self-training method helps the body continue to burn calories long after the workout is over.

Wednesday
Moderate intensity strength training
On this day, you should not chase high heart rates, you have to pull iron – and this is a serious and useful thing, because weight training is necessary for weight loss. Weight lifting exercises help strengthen muscles, and the more muscles, the more calories the body spends to keep them active. Even when you are not training, but, for example, just walking.
Combinations of exercises that target multiple muscle groups at once help you make the most of your workout time. In addition, any complex exercises strengthen the muscular corset, buttocks and long back muscles – the most important muscle groups that support all types of movements throughout the day.

Thursday
single tempo low intensity cardio
Choose any type of activity that will allow you to maintain the same pace for 60 minutes: cycling, running, walking, swimming, active games. Exercising for 30 to 60 minutes at 60 to 75 percent of your maximum heart rate (about a six or seven on the internal fatigue scale of ten) not only burns fat, but also helps you get rid of glycogen and excess carbohydrates.

Friday
Recovery exercises
Instead of a grueling workout, set aside time and select a set of movements to improve posture, balance and stretch. Balance exercises work small muscle groups in the legs, which are very important because they protect us from injury by absorbing shock and other types of stress on the knees, hips and back.

Saturday
High Intensity Interval Training
“The first interval workout of the week included a lot of cardio thanks to the Tabata complex. And today the plan is this: focus on strength and endurance. “Test your body with different types of loads with different time intervals according to the “pyramid” system (for example, 90 seconds of exercise – 20 seconds of rest, 60 seconds of exercise – 15 rests, then 30/10 and so on). Don’t be afraid to use equipment that will increase the load: kettlebells, barbells, dumbbells – they will all help speed up the burning of calories.

Sunday
single tempo low intensity cardio
Try a different activity: cross-country running, rowing, or stepping.