NOTE: MINIMUM 60 MINUTES PER DAY (5 DAYS PER WEEK)

PLEASE DRINK WATER BEFORE, DURING AND AFTER WORK OUT! THE KEY TO OPTIMISING ENERGY IS BEING WELL HYDRAYED

WALKING/JOG PLAN (60 MINUTES=BURN 600 CALORIES)

THIS PLAN IS CALLED INTERVAL TRAINING WHICH IS KNOWN AMONGST PERSONAL TRAINERS AS THE HIGHEST FAT BURNER!

• WALK FAST 10 MINUTES,
• 3 MINUTE JOG,
• WALK FAST 10 MINUTES,
• JOG 5 MINUTES,
• WALK FAST 10 MINUTES,
• JOG 7 MINUTES,
• WALK FAST 10 MINUTES,
• LAST JOG 5 MINUTES….
• STRETCH

TIP:

• TRY USING A PEDOMETER AND WALK 12,000 STEPS PER DAY THIS WILL HELP YOU LOSE 1/4KG PER WEEK OR MORE!
• REMEMBER THAT A WORK OUT PRE-BREAKFAST IS THE HIGHEST FAT BURNER!

OR

GYM PLAN (60 MINUTES = AIM TO BURN 600 CALORIES)

• TREADMILL 20 MINUTES

BURN 200CALORIES

• CROSS TRAINER 20 MINUTES

BURN 200 CALORIES

• STEPPER MACHINE 20 MINUTES

BURN 200 CALORIES

NOTE: PLEASE NOTE THAT IT DOESN’T MATTER HOW LONG YOU SPEND ON EACH MACHINE, AS LONG AS YOU BURN A MINIMUM OF 500-600 CALORIES PER SESSION UP TO 6 TIMES/WEEK