So, you’ve looked at your calendar and realized time is running out to get in shape for Spring Break. We’ve all been there. There’s nothing like a photo-heavy event looming to inspire fitness fears. To help you out, we’ve developed a sure fire plan to maximize your results in just 4 weeks.
Don’t worry, there’s no crash dieting involved. Just hard work. Unlike many fast-acting plans, this can be continued long after Spring Break. So by the next time Spring Break comes around, there will be 0 panic and 100% confidence.
This first week is about setting your body up for your new routine. It is very common to have so much motivation (which is great) that we end up pushing ourselves too hard and give up fairly quickly (less great).
So avoid the temptation to take this plan too hard too fast – harness your motivation and spread it over the next 4 weeks! Your future self will thank you.
Despite the stereotype of the starving model, there is no way going hungry is going to speed up your weight loss. The only thing it will speed up is falling totally off your diet plan.
It’s a common myth that going to the gym hungry means your body uses up more fat stores. In reality, it will just get tired quicker and you’ll go home exhausted without burning your maximum workout calories. If you’re hungry this week, hit up one of these powerhouse snacks:
✓ Sliced apple with peanut butter
✓ Oats & Whey bar
✓ A handful of cashews or almonds
Meals should be made up of roughly 40% protein, 20% fats and (gasp!) 40% carbs.
The day of or the day before you start the plan, have a serious cooking session. The more convenient and healthy food you have to hand, the easier it will be keeping on track. Meals you can bulk cook and take to work or eat or dinner are especially useful. Meal prep is essential to success.
It is essential your body gets plenty of protein before and after workouts. Pre workout shakes and whey protein are great ways to boost your protein to optimum levels.
Week 1 Workout
✓ Warm up
You should dedicate a good 10-15 minutes before and after every workout to warming up and down. This is particularly important when you are stepping up your gym routine (or starting one). Your muscles need to be fully limber before the workouts ahead. Strains and pains do NOT bode well for your exercise schedule!
✓ Hiit It
Serious fat burning comes from high intensity workouts. We’ve planned 3 HIIT workouts a week. You should have 1 rest day per week, and the other 3 days you should do at least 40 minutes of a low intensity exercise. This could be swimming, light jogging, or playing in a casual team sport.
✓ Hiit workout 1: Arms and Abs
Complete this workout circuit 4 times, with a 30 second break in between tasks and 2 minutes after the push ups.
Bicycle crunches – as many as you can in 1 minute
Burpees – as many as you can in 1 minute
Plank – hold for 1 minute
Push ups – as many as you can in 1 minute
✓ Hiit workout 2: Legs and Bum
Complete this workout circuit 4 times, with a 30 second break in between tasks and 2 minutes after the hip raises.
Squat jumps – as many as you can in 1 minute
High knees – as many as you can in 1 minute
Lunges – 40 on each side
Hip raises – as many as you can in 1 minute
✓ Hiit workout 3: Cardio Queen
Alternate between running at 1 minute at your flat out fastest and jogging for 2 minutes at an easy pace. You should aim to do 6 flat-out runs.
What Can You Expect From Week 1?
If you stick to this plan you would have burned some serious calories by the end of Week 1. If you’re aching the next day then that’s normal. It shows you’ve pushed yourself and your body, which is the only way to make progress. Remember you’ve still got 3 weeks to go, so there’s plenty more progress to make!