4-Week Workout Plan
How it works: Follow the workout program calendar, doing each strength or cardio workout on the day indicated. If you have time, add a warm-up and cool-down to the beginning and end of your workout. (Don't forget to take rest days — your body needs them! ) Strength training workouts: The strength workouts included in this four-week workout plan for women are short (only four exercises each) but intense. By alternating upper- and lower-body moves in supersets , which are alternating sets of two different exercises with no rest in between, you'll keep your heart rate elevated and maximize calorie burn while working every muscle in your body. For each workout: Do 12 to 15 reps of the first two exercises back-to-back, then rest for 60 to 90 seconds; repeat for 2 to 3 sets. Repeat with the second two exercises. Remember to use a weight that is challenging enough to fatigue your muscles by the end of the set. (Don't skip strength days; you'll score al...