Week
Goal
Lose Fat
Both
Gain Muscle
1 - 4
Steps / Day
Only on days you don’t have cardio.
6000 steps OR 45 minutes of additional activity / day.
4000 steps OR 30 minutes of additional activity / day.
2000 steps OR 15 minutes of additional activity / day.
Cardio / Week
1x HIIT session.
1x LISS session.
1x HIIT session.
1x LISS session.
5 - 8
Steps / Day
Only on days you don’t have cardio.
8000 steps OR 60 minutes of additional activity / day.
6000 steps OR 45 minutes of additional activity / day.
4000 steps OR 30 minutes of additional activity / day.
Cardio / Week
Week 5 & 6:
1x HIIT session.
1x LISS session.
Week 7 & 8:
Cardio as per your plan.
Week 5 & 6:
1x HIIT session.
Week 7 & 8:
Cardio as per your plan.
Week 5 & 6:
1x HIIT session.
Week 7 & 8:
Cardio as per your plan.
How to decide what weight to use:
beginner
2kg – 4kg
intermediate
4kg – 6kg
advanced
6kg – 12kg