If your goal is to lose 20 pounds in 2 months, this workout is for you. With proper eating habits, this workout will shed about 20 pounds of fat off your body.
Lose 20 Pounds in 2 Months
Workout Schedule Month One
|
Day 1 Workout 1 |
Day 2 Workout 2 |
Day 3 Workout 1 |
Day 4 Off |
Day 5 Workout 1 |
Day 6 Workout 2 |
Day 7 Off |
Workout 1
| Exercise | Time | Procedure | Level |
| Treadmill | 15 minutes | Do intervals of 3.2mph and 5.5 until you can jog the entire 15 minutes | |
| Upright Bike | 10 minutes | Keep your rpms above 70 | 3 |
| Stairstepper | 10 minutes | level 2 | |
| Treadmill (2nd time) | 10 minutes |
Workout 2
| Exercise | Time | Procedure | Sets | Reps | Rest time |
| Treadmill | 20 minutes | Do intervals of 3.2mph and 5.5 until you can jog the entire 20 minutes | |||
| Leg Extension | 3 | 20 | 35 seconds | ||
| Leg Curls | 3 | 15 | 35 seconds | ||
| Lying Leg Press | 3 | 20 | 40 seconds | ||
| Machine Tricep Pushdowns | 3 | 15 | 35 seconds | ||
| Machine Preacher Curls | 3 | 15 | 40 seconds | ||
| Back Narrow Machine Rows | 3 | 20 | 35 seconds | ||
| Stairstepper | 7 minutes | ||||
| Elliptical Glider | 10 minutes | Stay above 120 strides per minute |
Workout Schedule Month Two
|
Day 1 Off |
Day 2 Workout 1 |
Day 3 Workout 2 |
Day 4 Workout 1 |
Day 5 Workout 2 |
Day 6 Workout 1 |
Day 7 Off |
Workout 1
| Exercise | Time | Procedure | Sets | Reps | Rest time |
| Treadmill | 20 minutes | Do intervals of 3.2mph and 5.5 until you can jog the entire 20 minutes | |||
| Leg Extension | 3 | 20 | 35 seconds | ||
| Leg Curls | 3 | 15 | 35 seconds | ||
| Lying Leg Press | 3 | 20 | 40 seconds | ||
| Tricep Pushdowns | 3 | 15 | 35 seconds | ||
| Machine Preacher Curls | 3 | 15 | 40 seconds | ||
| Back Narrow Machine Rows | 3 | 20 | 35 seconds | ||
| Stairstepper | 10 minutes | ||||
| Elliptical Glider | 10 minutes | Stay above 120 strides per minute |
Workout 2
| Exercise | Time | Procedure | Level |
| Treadmill | 15 minutes | Do intervals of 3.2mph and 5.5 until you can jog the entire 15 minutes | |
| Upright Bike | 10 minutes | Keep your rpms above 70 | 3 |
| Stairstepper | 10 minutes | level 2 | |
| Elliptical | 10 minutes | Keep Strides above 120 per minute | 4 |
| Treadmill | 10 minutes | Do intervals of 3.2mph and 5.5 until you can jog the entire 15 minutes |