Lose 10lbs Plan

Managing your food consumption is the #1 factor in weight gain/loss and has a much greater impact than your physical activity. Having a plan in place for what you will eat beforehand ensures you will stick to what your have already determined your body needs and reduces the risk of you making a short sighted decision when you are hungry.

After you predetermined what your macro nutrient and caloric intake goals should be to sustain the weight loss, you will know how to plan your meals to be in congruence.

having physical activity planned ahead of time will enable you to actually do it! as you team up physical activity with your nutritional actions it will reinforce your choices and progress

based on the phase of this plan you are in, follow the recommended regiments. have a variety of physical activities that cover cardio and strength related trainings that target different muscles groups. work with your coach to define this in greater detail specific to your body conditions and interests.

strength training will help build muscle, the more muscle your body has, the more resting calories you burn. isolating certain muscle groups on certain days allow maximum effort and recovery time for optimal results

For each exercise, aim for 3 sets of 8–12 reps, resting about 60–90 seconds between sets. 

Monday: Chest & Biceps 

Focus on compound movements for the chest followed by targeted bicep isolation.

Wednesday: Back & Triceps 

This "pull" and "push" combination ensures your arms stay fresh for both muscle groups.

Friday: Legs, Abs & Core 

End the week with a high-intensity session for the lower body and midsection.

In addition to these, HIIT promotes mental benefits, such as stress relief. It is highly effective for improving both aerobic and anaerobic fitness simultaneously. 

First, ensure a clear space in front of and around you. Grab a supportive, well-fitting pair of tennis shoes and take a few deep breaths to ground yourself. 

Next, pick a few exercises below to practice with as much energy as possible for 30 seconds. Set a loud timer, and once it goes off, begin your 30-second rest period. 

That’s right, you get to rest in this HIIT workout! Resting is a crucial part of any exercise routine. In fact, some HIIT workouts have more rest than movement. Check out this additional resource to see how timing can vary across different types of interval training.

Stand with your feet hip-width apart and lift one knee towards your chest while hopping on the other foot. Alternate legs quickly, keeping your core engaged and maintaining a steady pace.

Mountain climbers will get your heart rate going! Begin in a high plank position, hands flat on the ground and arms straight. Alternate the feet forward and backward in a quick, fluid motion, keeping the core tight and hips low.

Stand with feet shoulder-width apart. Begin jogging in place at a comfortable pace. With each step, bring each foot back and up towards your bottom. Pump your arms as if you’re running and be careful to maintain your balance.

For a jumping jack, begin with your feet together and arms at your sides. As you jump up, spreading your feet shoulder-width apart, clap your hands above your head. Return to the first position again quickly by bringing your feet together and your arms back by your sides. Try keeping your breathing rhythm with the movement for a challenge!

Lunge jumps are a HIIT exercise where you begin in a standing lunge position. Stand with your feet shoulder-width apart, step forward with your right foot, bend both knees, push off both feet to jump into the air, bring your left foot forward and kick your right foot back, and return to standing lunge position. Repeat, alternating between legs.

Low-impact lunges are great for strengthening your lower body without overworking your joints. You can do them by stepping forward with one foot, bending your front knee to a 90-degree angle, pushing yourself back to the starting position, and repeating with the other leg.

Push-ups don’t have to be intimidating! To perform a push-up, start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest touches the ground, then push back to the starting position. In a HIIT workout, you will aim to continue performing push-ups for the whole time rather than aim for a certain number of push-ups. Our helpful guide on push-ups for beginners can be a great resource when starting—modifications included!

Of course, when beginning any new fitness routine, knowing your limits regarding physical activity is essential. Beginners should incorporate HIIT workouts gradually—once or twice a week—to strengthen muscles, as HIIT workouts are high-intensity. It’s best to start with familiar activities and keep each exercise under 30 seconds before a rest period. 

It’s important to start slowly—don’t move straight from zero weekly cardio activities to daily 30-minute HIIT workouts. It’s more sustainable and safe to build endurance over time.