About this 2 week weight loss challenge
Intensity level: intermediate
Benefits: the main benefit is calorie burning, but the exercises also strengthen and tone.
Safety: please read the general safety information here
Warm up: you should warm up your muscles and joints by doing the warm up exercises shown in the exercise instructions section below.
What you need: this is a high impact workout, so you’ll need training shoes to absorb some of the impact. You’ll also need a way of timing your walk/run intervals and your indoor circuit intervals. A fitness watch, stopwatch or phone app is best for this.
2 week weight loss challenge challenge chart
There are 3 different workouts in this challenge: an interval run, an interval walk and an indoor cardio workout. The chart below tells you which workout you should do each day and instructions for the indoor exercises are below the chart.
Interval run
On the running days, do walking and running intervals as follows:
- Walk 4 minutes
- Run 10 minutes
- Walk 2 minutes
- Run 10 minutes
- Walk 4 minutes
Walking intervals
And on the walking days, do speed intervals as follows:
- Normal pace 5 minutes
- Medium fast pace 5 minutes
- Fast pace 10 minutes
- Medium fast pace 5 minutes
- Normal pace 5 minutes
Indoor cardio workout
The exercises are shown above the chart and instructions are below the chart. Warm up using the warm up exercises (also shown below the chart). Once you’ve warmed up, do each of the exercises for 30 seconds. When you’ve done them all, start again. Keep going until you’ve done a total of 6 sets of all the exercises.
Exercise instructions
Warm up
On the indoor cardio days, do this warm up:
- March in place 30 seconds
- Lunge behind for 16 reps
- Calf raise for 8 reps
Challenge exercises
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