Shifting a little weight can often be a struggle. There really is no short cut and progress will take time. However, a great way to feel better as you lose weight is to also improve your fitness at the same time. This workout plan should be used along side a healthy diet with a small caloric deficit. This plan is suitable for both men and women, but if you are pregnant, recovering from any injuries or surgery we strongly recommend consulting your health care professional before following this guide.    

How it works.

This training guide is split across 3 Phases. During the three different phases, the training intensity will continually increase and become more demanding. This is important to ensure progression. We will use progression to gradually push your body further without causing burn-out and to avoid injury.

The workouts we recommend are a combination of HIIT sessions, light cardio and resistance training, and don’t worry we’ll show you exactly what to do at each step. You might wonder, what is HIIT? HIIT (high-intensity interval training) involves intense bursts of exercise followed by short recovery periods. We combine this with resistance training (also known as strength training or weight training) for a form of exercise intended to increase muscular strength and endurance.

Combining HIIT and strength training will maximise your workout results. If you incorporate strength training into your cardio training routine, your form and endurance will improve and your daily calorie burn will increase. The added muscle can also increase your metabolism. Therefore, if you combine HIIT and strength training, you can break through weight-loss plateaus and/or improve your personal record time.

Equipment you’ll need.

We have made this program to be as accessible as possible. If you have a gym membership you will not need to purchase any equipment. You can still follow this program from home, however you will need a set of dumb bells, ideally ones with which you can adjust the weight to suit you fitness level at each phase of the program. Additionally at Phase 3 (weeks 9-12) you will need a resistance band to perform some of the movements.  

Phase 1 Week 1‒4: Adaptation Weeks / Beginner HIIT & Resistance Training

In the first 4 weeks of this plan we want you to get comfortable for the format. You shouldn’t push too hard too soon, remember what we said at the beginning. Weight loss and fitness take time to build up, there are no short cuts, but that doesn’t mean you have to be in pain everyday from working out too hard either, slow and steady is what we need. At this point in the plan we expect you will burn 200–300 Calories per day.

Training Tips for Phase 1:

• Focus on doing the exercises correctly and efficiently. Exercises done incorrectly show no results and can lead to injuries.
• Focus on completing the training plan even if you must do the exercises slower or use lighter weights. This will be a fundamental mind shift to make early in the challenge.
• Do not adapt or improvise on your training plan. The sooner you establish the habit, the better.
• Remember that it is normal to struggle with the exercises at first.
• Ask for help – if you are uncertain how an exercise should be performed ask a trainer at your gym to assist you.
• The main goal of the training plan is to keep your heart rate elevated to burn more fat and get you fitter. Therefore, do not rest for too long or allow your heart rate to drop too low

Phase 1 HIIT

Complete all exercises in each round consecutively and rest between rounds. Exercises must be performed at the highest intensity possible.

Phase 1 Resistance Training

• Use light weights and complete the repetitions at a fast pace.

• Perform three sets of 12‒15 reps on all exercises during week 1 and 2.

• Raise the intensity during week 3 and 4 and perform four sets of 16 reps on all exercises.

• Rest: 20 seconds between sets.

Phase 2 Week 5‒8: Progression / Intermediate HIIT & Resistance Training

After completing the first 4 weeks you will be ready to push yourself a little harder and move to these more challenging movement patterns. At this stage you may want to look at your diet again and ask if increasing your protein intake could help. For this stage adding a USN Diet Fuel shake to help keep to a calorie deficit while maintain your protein levels can really help. At this stage your body will likely be burning 300–400 calories per day. Try hard not replace those calories with treats. The goal is to eat more nutritious foods such as fish, lean meats, legumes, pulses, beans, whole grains, fruits and vegetables.

Training Tips for Phase 2:

• Stick to your training plan. Increase intensity and decrease rest where indicated.
• Keep your heart rate elevated.
• Be cautious to add too many extra exercises to the training plan (you do not want to over-train).
• Start to implement more intense cardio exercises on your walk, jog or cardio day to ensure maximum results.
• Challenge yourself to see if you can follow your training and eating plan without deviating once for a week.

Phase 2 HIIT

Complete all exercises in each round consecutively and rest between rounds. Exercises must be performed at the highest intensity possible.

Phase 2 Resistance Training

Use light weights and complete the repetitions at a fast pace.

• Perform three sets of 16 reps on all exercises during week 5 and 6.
• Raise the intensity during week 7 and 8 and perform four sets of 16 reps on all exercises.
• Rest: 20 seconds between sets.

Phase 3 Week 9-12: Maximisation & Integration / Advanced HIIT & Resistance Training

Now you know what you’re doing, you have a positive routine which is starting to yield results, not just in the form of weight loss but also improved mood and mental focus. Now its time to focus on the smaller details. Can you increase your step count? You can improve your rest with supplements like Ashwagandha and ZMAG. Start taking Creatine to improve your explosive power during HIIT sessions. Though bear in mind Creatine will slow your weight loss on the scales, however, the extra weight is being retained in your muscles; so you will continue to look and feel slimmer and more athletic. Through this Phase we expect you will be burning 400–500 calories per day.

Training Tips for Phase 3:

• Keep up with the increased intensity to make a lasting difference in your life.
• Increase your exercise on walk, jog or cardio days even more and make sure you challenge yourself.
• Get enough rest and ensure that you get enough supplements to support you.

Phase 3 HIIT 

Complete all exercises in each round consecutively and rest between rounds. Exercises must be performed at the highest intensity possible.

Phase 3 Resistance Training

• Use light weights and complete the repetitions at a fast pace.
• Perform three sets of 16 reps on all exercises during week 9 and 10.
• Raise the intensity during week 11 and 12 and perform four sets of 16 reps on all exercises.
• Rest: 20 seconds between sets.

This workout plan can help you make a big movement in your fitness. Let us know on social media how you are progressing and feel free to ask us any questions. We’ll update this guide over time with the latest industry knowledge and research to keep you on target and moving towards your slimmer, fitter self.