Click Here to Download the Calendar
The Goal for this super, straight forward exercise challenge is to add an Intense Burst of Exercise into your day.
Download the Workout Calendar! – Print it out! – Get Moving!
Ultimately, the number of sets you do of each routine will depend on your level of fitness. If you need more rest between each exercise or between each set, take it. Do these workouts at your own pace. Add these quick circuits with your regular daily workouts, if you already have a regular schedule. They are great for morning workouts. Don’t know a move? We’ve included videos of the moves on our blog.
Workout Links – We’ve posted videos of the moves.
Workout Timers – There are a number of timers available online and as apps for your phone. Some fitness trackers include interval timers as well. You can also buy a timer on Amazon.
- intervaltimer.com – App and website
- Seconds Interval Timer – for iPhone
- GymBoss Timers
Give it your all and do as many of the moves as your can in the time allotted. Do the best you can and make modifications. One modified pushup on your knees is better than no pushups. It’s also ok to keep a slower pace if you are a beginner and then build up to doing more over the course of the month. Do what works best for you.
What Should You Eat?
Whether you Eat Clean, Paleo, Vegetarian, etc., I suggest that you eat well balanced meals. Eat meals that are full of healthy, unprocessed foods. Use our Clean Eating Foods List for some guidance. Also, there are a lot of free, healthy meal plans online. Here are a few sources.
In general, we suggest that you commit to working out 3-6 days a week for at least 45 min for weight loss, in addition to clean eating. That could mean HIIT, cardio, weight training, etc. It’s up to you.
Disclaimer: Before starting any exercise program, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. If you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain, you should speak with a professional trainer about what workouts would be best for you. Do not attempt if you have current injuries, past surgeries or other physical issues/health issues that could be affected by exercise. Don’t forget to stretch before and after working out to avoid injuries. If you feel pain or severe discomfort, stop.
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