If you’re looking for a no-nonsense, mega-efficient way to shed fat and firm up, this workout plan is for you. It includes a full-week workout schedule that you can accomplish with minimum (or no) equipment–in your basement, outside, or any-old where you want. Short, effective, and to-the-point, these daily workouts feature efficient moves to get your heart pumping, jump-start your metabolism (hello, fat-burn!), and turn you into a slim, lean muscle machine.
Weekly Progression
To start noticing real results, plan on performing the workout for at least 4 weeks. The routine offers plenty of wiggle room, so adjust it to your fitness level.
Each week, gradually progress in duration and intensity, as needed. You can do this in three ways:
1. Resistance/Intensity
Start with light dumbbells or no weight at all for your workouts on week one, and increase your weight as needed. For moves with modifications listed, use them.
2. Interval/Rest Time Duration
Depending on your fitness level, gradually work your way up in seconds each move is performed. For instance, begin at 30 seconds per exercise on week one, and increase by 5-second increments each week. Likewise, gradually decrease your rest time in between sets each week.
3. Number of Sets
The plan gives you the option of performing each circuit only twice if you’re new to exercise. Start there the first week if you need to, working your way up to four sets when you can.
Workout Components
Circuit Strength (Monday, Thursday)
If you’re relatively new to exercise or strength training, forgo the dumbbells. If you’re at an intermediate to advanced level of fitness, at least five pound dumbbells are recommended. Perform each exercise for 30 to 60 seconds, resting in between each move no more than 10 seconds. Perform the circuit two to four times through, resting for two minutes in between each set.
1. Squats
With your feet hip-width apart and holding medium to heavy dumbbells at your shoulders, bend your knees into a squat. Keep your back straight, your chest up and your shoulders back. Return to standing.
Modifications: Don’t use weights and don’t squat down as far.
OR
Jump squats
Lower into a squat, extending your arms straight in front of you. On the way back up, push off your feet into a hop, swinging your arms back and behind you. Land toward the front of your feet, not your heels.
2. Push-Ups
Start in a plank position. Your wrists, elbows, and shoulders are in one line and your core is activated so that you have a flat back, pushing through your heels to create length in your body. As you take an inhalation, lower your chest towards the floor. On exhalation, push your chest back up to the starting position.
Modification: Perform on your knees with your hips lowered and aligned with your body.
3. Lunges
Holding a medium dumbbell in each hand, start by standing with one foot forward, and the other foot back. Bend both knees. The thigh of your front leg and the shin of your rear leg should be parallel to the floor. The knee of your rear leg should be almost touching the floor. Keep your front knee behind your front toe. Return to standing. Do 10 reps on one side, then switch for 10 on the other side. Keep switching until your interval is finished.
Modifications: Don’t use weights and don’t squat down as far.
4. Chair Triceps Dips
Place your palms behind you on the seat of a sturdy chair with your knees bent and feet on the floor. To begin, lift your hips off the chair. Slowly and gently bend your elbows and lower your body down in front of the chair. Keep your elbows facing the back of the room. Extend your arms and repeat.
5. Sumo Squats
Stand with your feet hip-width apart and your toes pointed outward. Hold two medium dumbbells in front of you at chest level. Keeping your tailbone tucked under, lower into a squat position with your knees tracking your toes. Return to standing.
Modifications: Don’t use weights and don’t squat down as far.
6. Reverse Plank
Start in a seated position on the floor with your legs together and extended in front. Place your hands under your shoulders with your fingertips pointing in front of you. Lift your hips off the ground until your body is straight.
7. Wall Sit
Lean against a wall in “chair” position with your knees bent and your thighs as parallel to the floor as possible.
8. Straight-Arm Plank
Keep your torso rigid and your body in a straight line from ears to toes with no sagging or bending. Your head is relaxed and you should be looking at the floor. Your palms should be directly underneath your shoulders.
Modification: Perform on your knees with your hips lowered and aligned with your body.
Core & Cardio (Tuesday, Friday)
Perform each exercise for 30 to 60 seconds, resting in between each move for up to 10 seconds. Perform the circuit two to four times through, resting for two minutes in between each set.
1. Russian Twists
Sit on the floor with your knees bent, holding a medicine ball or one light to medium dumbbell by the end (optional). Lean back so that your torso is at a 45-degree angle to the floor. Brace your core and rotate to the right as far as you can. Pause, then reverse your movement and twist all the way back to the left as far as you can.
Variation: Perform the move with your feet lifted off the floor.
2. Elbow Plank
With your forearms on the floor, keep your torso rigid and your body in a straight line from ears to toes with no sagging or bending. Your head is relaxed and you should be looking at the floor.
3. Donkey Kicks
Begin on all fours, then bring your weight up on to your toes. Kick your feet up behind you into the air, and bring your heels toward the butt. Land with your feet back to starting position.
4. Superwomans
Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position. Keeping your arms and legs straight and your torso stationary, simultaneously lift them up toward the ceiling to form an elongated “u” shape with your body — Your back arches and your arms and legs are several inches off the floor. Hold for two seconds and lower back down to complete one rep.
5. Side Plank
Lie on your side with your hips stacked and one foot on top of other. Press into your forearm and raise your right hip and thigh off of the ground. Hold for the full interval, then switch sides the next time through the circuit.
Modification: Perform with your bottom knee on the floor.
6. Mountain Climbers
Start in a straight-arm plank. Jump your left knee in toward your chest, keeping the right leg extended. Switch, jumping your right knee into the chest and extending your left leg. Repeat.
Variation: Perform one-legged mountain climbers. Keeping the right knee tucked in, jump your left leg forward then jump it back to full plank position. Do an equal number of reps on both sides.
7. Glute Bridges
Lie on your back with your feet on the floor, your arms at your sides and your knees bent. Your heels should be directly underneath your knees. Pushing through the heels, lift your hips up so that your body forms a straight line from your neck to your knees, squeezing the glutes. Lower.
Variation: Keep one leg raised.
8. Jump Ropes or Jacks
Your choice–hop while simultaneously moving your arms in a circular jump-rope motion, or do jumping jacks, making sure your fingertips touch above your head as you jump your feet out laterally.
9. Supine Leg Raises
Lie on your back with your legs extended and your arms extended out at your sides. Exhaling, slowly lift your legs until they’re perpendicular to the floor. Pause for a second and lower back to the floor, inhaling. Keep your knees together.
10. Clam Shells
Image Source: Giphy
Lie on your side with your hips stacked and your legs bent. Keeping your feet together, raise your top knee. Pause for one second and slowly lower to starting position. Stay on the same side for the full interval. The next time through, switch sides.
Variation: Place a light weight on your outer thigh for extra resistance.
HIIT Cardio (Wednesday)
Butt Kicks
This is a jog in place. However, make sure your heels touch, or almost touch, your butt.
Punches
Standing in place with your fists up in front of your chest and your feet hip-width apart, quickly and forcefully jab straight in front of you, alternating sides.
Burpees
Squat and place your hands on the floor in front of you. Jump your feet back into a plank position. Jump your feet back to a squat. Quickly hop to standing and repeat.
Long Jump & Shuffle Back
With your arms extended in front of you, leap forward as far as you can, simultaneously swinging your arms back. Shuffle backwards to starting position and repeat.
High Knees
Jog in place while lifting your knees high in front of you.
Repeat this sequence two to four times, resting for two minutes in between each set.
Butt Kicks :60
Punches :30
Burpees :15
Rest (15 to 30 seconds)
Long Jump & Shuffle Back :60
High Knees :30
Burpees :15
Rest
Jumping Jacks :60
Mountain Climbers :30
Donkey Kicks :15
Saturday — Your Choice.
Pick your own workout! You worked your butt off–You deserve it. Choose one of the following:
1. Do another bout of Circuit Strength or HIIT Cardio.
2. Do a moderate to vigorous activity (keeping your heart rate elevated the whole time), for at least 20 to 30 minutes. Take a jog or a bike ride. Run around with your kids, your dog, or by yourself!
3. Too sore? If you really need some extra recovery time, take the whole weekend and rest, then start fresh on Monday.
Sunday
Rest. You did it! Go YOU! Pair more weeks like this with clean eating, and you’re well on your way to reaching your goals!
Your Clean-Eating Challenge
You won’t find a detox concoction or a strict, trendy diet here. These rules are simple, but if followed correctly and consistently, you’ll feel like a million bucks, inside and out. Ashley Graham’s weight loss can be attributed to this.
You may find that you need to start with just two or three rules per week instead of going all-out at once, and that’s fine. Once you’ve mastered them, add three more. Think long-term here. Remember, you’re building habits that will reward you with a lifetime of health, so patience is key.
The Rules
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- Drink water. Switch out sugary drinks for good old H2O. Drink water with meals and between meals. Carry a reusable water bottle with you.
- Choose the least-processed foods. If it comes from nature, eat it. If it comes in a box or package, always read the label. Is there a long list of unrecognizable ingredients? Skip it for a more natural option.
- Eat a veggie or fruit AND a protein with EVERY snack AND meal. Try the whole30 diet. Consume a varied-color mix of produce throughout the day, and make it the dominant feature on your meal plate. Pair it with a lean protein to keep you fuller longer. For example, don’t just eat an apple–add a tablespoon of natural peanut butter or string cheese.
- Make your grains whole grains, and eat them in small portions. Try to eliminate white carbohydrates and switch to 100% whole grain bread, pasta and brown rice. Measure out portions and check labels for extra sugar that manufacturers sometimes add to certain breads. Need more of a gradual switch? At least choose white grains with extra fiber and nutrients added until you’re ready to make the full change.
- Limit added sugar. Pay close attention to yogurts, granola bars, pasta sauce, salad dressing, dried fruit, packaged oatmeal and other processed foods. More than 8 grams of sugar per serving? Skip it.
- Eat every three to four hours. Carry healthy snacks everywhere. Say NO to skipping meals.
- Limit saturated fat and extra sodium, found in processed meats (like ham and sausage) and snack or boxed foods.
- Watch your alcohol intake. An occasional 3 to 4 ounce glass of wine? No problem. Steer clear of binge drinking and sugary mixed cocktails.
- Eat slowly. Turn off your TV and sit. Enjoy your meals.
- Listen to your body’s signals. Stop eating as soon as you start to feel full. Measure out portions. Use a calorie-tracking device or app such as MyFitnessPal if–and only if–it motivates you and gives you a better idea of the portion sizes you’re consuming.
- Weigh yourself once a week, and no more. It’s not necessary! Daily water fluctuations can give you an inaccurate assessment of fat lost and may only serve to stress you out.
- Use the 80/20 rule. Eat really well 80 to 85% of the week. Most importantly, forgive yourself if you mess up!
Sometimes healthy eating isn’t the problem, portion control is. It’s easy to estimate how many calories you’re actually eating.
