Fat Burn

INTENSIVE
FAT-
BURNING
GUIDE
Bruno Pontes
is an ACSM and AFAA Certified Personal Trainer
& Group Exercise Instructor.
BURN
IS FAT
WHAT
1
WHAT IS FAT BURN
WHAT IS FAT BURN
Weight Loss
vs Fat Loss?
Weight loss is when your body

experiences a decrease in your overall
body weight from muscle, water, and fat
stores. While losing weight is generally
thought to mean that you are
successfully accomplishing your goal,
losing muscle mass can actually have
adverse health effects.
Muscles help you burn calories at rest,

regulate our body’s blood sugar levels,
and control inflammation in the body.
That is why it’s important to not only
track your overall weight loss, but also
fat loss.
Fat loss occurs when your body actually

utilizes fat as an energy source,
therefore helping you succeed in your
fitness goals. Tracking fat loss can be
done using a body fat machine or by
measuring general fat store areas, such
as your hips and belly.
Ensuring that you lose fat is dependent

on eating the proper amounts of
protein, exercising regularly, and
restricting your caloric intake.
2
WHAT IS FAT BURN
Main components
of fat burn
When fat loss occurs due to exercise,

your body first burns up the sugar that
is available in your body. Once it has
used up the sugar in your bloodstream,
then it will start utilizing fat cells to help
fuel the work out. This is when your
body starts to burn off fat.
An easy analogy that explains fat

burning is the factory analogy. Our
muscles are the factories, which contain
the mitochondria (components of the
muscle cell) and enzymes. They
synthesize fat into energy for the
muscles.
The bloodstream carries that supply to

the muscles, where it uses up the fat to
do all the work.
3
WHAT IS FAT BURN
An easy analogy that explains fat
burning is the factory analogy. Our
muscles are the factories, and they
contain the mitochondria and enzymes
which synthesize fat into energy for the
muscles.
The bloodstream carries the needed

supply into the muscles, where the
mitochondria (the power plant) uses up
the fat to do all the necessary work.
In order to make your factory, or

muscles, work harder, they must be put
through strain. This generally comes in
the form of exercise. That is physical
activity that is planned, structured, and
repetitive for the purpose of
conditioning the body.
The most effective way to ensure that fat

loss occurs is to have a well balanced
plan that incorporates exercise and
nutrition. For those looking to lose fat
with little-to-no experience starting an
exercising program, it’s suggested that
they start with cardio training.
4
CARDIO TRAINING
CARDIO
TRAINING
AS AN EFFECTIVE
FAT BURN PROCESS
5
CARDIO TRAINING
What is Cardio
Training and why
is it important
for weight loss?
Cardio exercises are a specific type of

physical activity (also called aerobic
endurance or activity) which get your
large muscles moving, raise your heart
rate, and train your breathing, leading
to an improvement of the functioning
of your cardiovascular and
respiratory systems.
The purpose of these exercises is

to improve your endurance,
which is the ability to prevent
fatigue. Cardiorespiratory
fitness exercises (or cardio
exercises) aren’t limited to
walking, running, swimming,
rope jumping, stair climbing, etc.
Dancing, doing sets of compound

bodyweight exercises, aerobic
classes, or even intense housework
and circuit training with moderate
weights also count: anything aimed
at increasing cardiovascular and
breathing function for some period
of time causes the cardio
training effect.1
6
CARDIO TRAINING
What are the benefits
of Cardio Training?
Besides the weight loss benefits of

cardio training, there are countless other
reasons to habitually participate in
aerobic exercise.
Here’s a quick list

to get you motivated
increase in exercise tolerance,
reduction in blood pressure,
increase in HDL (Good

Cholesterol); decrease in LDL
(Bad Cholesterol),
lower stress,
decreased rate of depression,
increased self confidence,
improved bone health,
increased oxygen transport

& delivery,
less daily fatigue,
20% to 25% decrease in death rate

in former heart attack patients.2
7
CARDIO TRAINING
Choosing the method of cardio training
you feel most comfortable participating
in and enjoy the most is key to reaching
your personal goals, converting training
into a habit, and staying consistent.3
Nowadays, the two most common

methods of cardio training are steady
state cardio and high intensity cardio,
also known as HIIT.
8
CARDIO TRAINING
Steady State Cardio
Steady state cardio is a form of repetitive

cardio training in which you maintain
constant rhythmic movement at the
same intensity for a prolonged length of
time.
Generally, beginners can start with 10 to

15 minutes at a time, with the intention
of increasing the length of the workouts
over time. These steady state
movements can range in difficulty level
as well, with walking being the easiest,
while rowing is one of the more difficult
movements.
It’s recommended that beginners start

with steady state cardio because it will
be the least demanding form of exercise
they can perform. Once a base level of
steady state cardio is established,
increasing the workout time will start to
build endurance.
To reap in the fat burning benefits of

steady state cardio, it takes an
extended period of time for your
body to burn a considerable
amount of fat.4 However, for
beginners, just starting a new
walking regimen will be
enough to start seeing
differences.
9
CARDIO TRAINING
Pros of Steady State
Cardio Training
1 Improves cardiac efficiency

by increasing stroke volume.
2 Improves endurance and prepares the

cardiovascular system for heavier
workloads.
3 Aids muscle recovery.
4 Perfect for people who haven’t been

physically active for a long time; can
be performed
by people experiencing
deconditioning (physician
recommendations needed).
5 Prevents the development

of type 2 diabetes, high blood
pressure, or high cholesterol.
6 Clears your mind and improves your

mood.
7 If your goal is an endurance race or

something similar, you need to train
doing the prolonged activities that you
are going to perform at that event.
8 Causes less cellular damage than high

intensity training.5
10
CARDIO TRAINING
Cons of Steady
State Cardio
Training
1
Takes more time to burn the
desired amount of calories when
the goal is weight loss.
2 Can seem difficult and boring

to people who don't like
monotonous routines.
3 The exercises require more time

to complete and may not be
suitable for someone with
a busy lifestyle.
11
CARDIO TRAINING
High Intensity
Interval Training
High-intensity interval training (HIIT) is

short periods of maximum-effort
exercise with less intense recovery
periods or passive recovery.
The most common form of IT
Features of interval training (IT): there

are no universally accepted durations
for the maximum-effort period,
recovery period, or ratio of the two.
Commonly 1:2, 1:1, 2:1, etc., ratios of high
intensity and recovery periods are
used; it depends on the individual’s
fitness level and goal of the training.
The higher-intensity exercise periods

usually correspond to zones of 85-100%
of maximal intensity.
The person performs over their

anaerobic threshold and it involves
high twitch muscle fiber, resulting in
greater metabolic efficiency.
The main metabolic pathway is

anaerobic glycolysis. This requires
glycogen as the main fuel.
12
CARDIO TRAINING
Pros of HIIT
1 The most time-efficient method

of improving aerobic capacity
and/or calorie burning. Just
30 minutes or less.
2 Boosts both aerobic and

anaerobic powers.
3 Has an afterburn effect because

of EPOC (excess post-exercise
oxygen consumption), when the
body burns fat while resting after
the session.
4 Effective strategy for individuals

who are easily distracted during
exercise sessions.
5 The best training option for busy

people.
6 If stuck on a plateau, HIIT is

considered to be “new stress” to
the body and it results in positive
shifts and you’ll see the results
you want.
13
CARDIO TRAINING
7 Activates more muscle fibers with
vigorous effort and results in
higher metabolic and hormonal
shifts, which can stimulate
muscle building.
8 Effective for getting and

sustaining lean muscle - saves
muscle mass and burns fat.
Cons of HIIT
1 Vigorous-intensity activity may be

uncomfortable and harmful for
some, especially deconditioned
individuals.
2 High mechanical stress levels can

increase the risk of muscle strain.
3 HIIT without sufficient recovery

and proper diet can lead to the
use of protein to restore glycogen
resources, which damages muscle
tissues causing muscle mass loss.
4 High intensity training overloads

the cardiovascular system, which
can be dangerous for people with
chronic cardiac diseases and
deconditioning.
14
CARDIO TRAINING FOR BEGINNERS
THE BEST CARDIO

TRAINING FOR
BEGIN-
NERS
15
This everyday
activity can
become your first
step to losing
weight!
Walking is the easiest physical activity

you can start with. There is no special
equipment needed and you can do it
anywhere!
It is recommended that adults do

150 minutes of moderate-intensity
physical activity a week.6
Brisk walking, as long as it

increases your heart rate, fits
into that category of exercise.
Essentially, you will need
to walk 30 minutes,
5 days a week, to complete
this goal.
16
How to start
1 Set an achievable goal for

yourself. For example, you could
start by walking 20 minutes,
three days a week. The National
Institutes of Health suggest
creating an action plan and goals
list. Your action plan should
include the location, time, and
days you plan on walking. The
goals should be a reflection of
how far and how often you’ll walk
to start.7
2 Be prepared. Make sure you have

everything you'll need:
comfortable shoes, sunscreen,
a bottle of water,
weather-appropriate clothes, etc.
3 GO! Get moving. Split your

walking time into three parts so
that you have time for a warm-up,
the brisk walking itself, and a cool
down.
4 Level up when it starts to feel too

easy. Speed up a bit and try to
walk farther!
17
Start Smart
If you are a beginner, focus on low- to
moderate-intensity exercise at about
3 to 3.5 mph pace, since
higher-intensity exercise has been
associated with a risk of
exercise-related complications, such as
injury and discomfort. Gradually
increase the volume and intensity to
avoid injury (10% increase in volume
per week is recommended).8
If you're just getting started, we

suggest using this 6-week program to
build a base of aerobic capacity and
improve your fitness level conditioning.
This program will allow you to choose
any cyclic type of cardio (walking,
running, cycling, etc., outdoors or on
an exercise machine) and guide you
with step-by-step instructions.
18
6 Week
Beginner Walking
Program
WEEK 1
Easy walk 10 min

Mon
Stretch break in the middle
Easy walk 15 min

Tues
Wed Easy walk 15 min
Thur Rest
Fri Easy walk 15 min
One day
Weekend Easy walk 20 min
19
WEEK 2
Easy walk 15 min

Mon
Easy walk 10 min

Tues
Brisk walk 5 min
Thur Rest
One day
WEEK 3
Easy walk 15 min

Mon
Easy walk 10 min

Tues
Brisk walk 5 min
Thur Rest
One day
20
WEEK 4
Easy walk 20 min

Mon
Easy walk 15 min

Tues
Brisk walk 10 min
Thur Rest
One day
WEEK 5
Easy walk 25 min

Mon
Easy walk 20 min

Tues
Brisk walk 10 min
Thur Rest
One day
21
WEEK 6
Easy walk 30 min

Mon
Easy walk 20 min

Tues
Brisk walk 15 min
Thur Rest
One day
Once you’ve completed this six-week

walking program for beginners, you’ll
have formed a healthy habit and gained
the endurance necessary to continue
making walking a regular part of your life.
After this program, try to walk at least

30 minutes a day, five days a week,
incorporating the techniques of varying
intensities and time used in this program.
If you like this structure, you can try our
intermediate walking program.
Always remind yourself of when and why

you started to help keep you motivated!
22
Focus on
Technique
POSTURE.
Stand tall, while looking straight ahead.
Keep your chin in a neutral position and
keep your shoulders relaxed.
FOOT PLACEMENT.
When walking, try to keep one foot in
front of the other. As if you were walking
on an imaginary line.
STRIDE.
Keep one foot on the ground. Swing the
other foot forward, striking the ground
with the heel first and rolling it onto the
ball of that foot. Repeat this movement
while focusing on quicker rather than
longer strides.
ARM SWING.
Bending your arms at the elbows, swing
them forward with each step, brushing
your forearms on your hips. This
enhances your walk to a full body
exercise, helping you burn an additional
5-10% of calories.9
23
Make it a Habit
Adopting a habit is about
changing/taking up new behaviors. Try
these tips to make it stick:
1 Walk in places you adore.
2
Listen to your favorite music
while on the go.
3 Recruit a friend or a family

member to join you.
4 Know where you’re going to

walk or what you’ll do if the
weather is bad.
5 Track your progress on paper or

use your phone to count steps,
distance, etc.
6 Treat yourself! Do something

you like after you walk.
7 Setbacks are inevitable, and

that’s okay. Return to walking as
soon as you can.10
24
RESISTENCE TRAINING
RESIS-
TENCE
TRAINING
25
RESISTENCE TRAINING
Resistance
training and
the fat burning
process
Resistance training has pretty much
taken center stage when it comes to fat
burning, and it has proven to work
better than just cardio training alone.
This is generally because when doing

long bouts of steady state cardio, you
may end up burning muscle along with
fat.
As we have previously stated, the more

muscle you have, the more adept your
body is at burning fat. In fact, research11
has proven that focusing mainly on
resistance training is more effective at
burning fat.
The reason for this is because your

muscles need more fuel (fat) when
training.
26
RESISTENCE TRAINING
How to start
(practical
recommendations)
Now that you know how well resistance

training impacts your overall health, it’s
time to learn how to start. As a beginner,
it is always important that you consult
your doctor or physician before starting
any new exercise regimen.
You’ll want to start slow, utilizing only

bodyweight movements. This will not
only help with learning proper form, but
will also help ease you into lifting
weights and help prevent any injury.
Once you feel ready to start, building

muscle endurance is the first order of
business. ACSM recommends12 that you
lift 70% or less of your 1 rep max, for
2-4 sets of 10-24 reps of one exercise,
focusing mainly on big muscle groups.
The frequency of your workouts should

be 2-3 days of total body workout.
Starting with machines rather than
free-weights is also recommended since
it’ll help you build muscle safely and
effectively.
27
RESISTENCE TRAINING
Resistance
Training Beginner
Phases
MOBILITY AND CORE STABILITY
Duration 3-6 Weeks
Learning Form & Establishing

Focus
Basic Fitness
Body Weight Exercises,

Features 12-20 Reps, Light & Slow
Intensity
Average
30 Minutes
Session Time
MUSCULAR ENDURANCE
Duration 4-8 Weeks
Building Overall Fitness

Focus Endurance and Equipment
Confidence
Light Weighted Exercises;

Features 12-24 Reps; Up to 30 Second
Intervals
Average
30 Minutes
Session Time
28
RESISTENCE TRAINING
MUSCULAR DEVELOPMENT
Duration 6-12 Weeks
Increasing Strength and

Focus
Building Muscular System
Moderate Weighted Exercises;

Features 8-12 Reps; Up to 1 Minute
Intervals
Average
45 Minutes
Session Time
29
NUTRITION
NUTRI-
TION
30
NUTRITION
Proper nutrition is the most essential
part of weight loss. Everyone has
different dietary needs and restrictions,
so it is best to eat foods that are familiar
to you or consult a nutritionist before
starting a new eating regimen.
Like exercise, starting with small

changes to your everyday eating habits
can have a big impact on your weight
loss journey. Starting slow allows you to
build healthier and sustainable habits
that won’t be lost after you complete a
diet.
Slowly incorporating fresh vegetables

from different subgroups, whole fruits,
whole grains, and high quality proteins
into your diet will help deter you from
consuming processed or
nutrient-deficient foods.
Consistently eating these nutrient-dense

foods will help your weight loss journey
considerably since these foods tend to
be lower in overall calories and will make
you feel satiated for longer periods of
time.13
31
NUTRITION
Besides eating nutrient-dense, whole
foods, there are other strategies to apply
in order to help you lose weight! Make
sure to pre-plan your meals, as this will
not only save you time, but it will also
keep you from making regrettable
eating decisions.
Also, try not to skip meals, staying

consistent also applies to your eating
times. Drinking plenty of fluids will keep
you hydrated and can deter you from
eating out of boredom.
If you’d like more tips, you can visit the

CDC website for more information on
how to eat for weight loss.14
32
SUMMARY
SUM-
MARY
33
SUMMARY
Proper weight loss is a difficult but
rewarding journey to embark on. Having
the right tools and information can
increase the likelihood of success. That is
why it’s important to follow the
guidelines, while staying positive about
your outcomes.
There are countless benefits to losing

even just 5% of your total starting
weight.15 Following the guidelines we
have provided will put you on the best
path to success.
As discussed previously, fat loss is the

ultimate goal. There are many factors
that can ensure that all your hard work
will result in the maximum amount of
fat loss!
34
SUMMARY
1
Start by slowly incorporating
nutrient-dense foods into your diet.
2
Use our helpful tips to set yourself
up for success when choosing
a cardio training routine for
yourself.
3 Don’t forget to start adding a

minimum of two days per week of
bodyweight resistance training.
4 Remember that the goal for healthy

and sustained fat loss is to lose
approximately 0.5 to 1 kg per week.
5
Stay positive throughout the whole
journey, reflect on your
accomplishments, and celebrate
(appropriately) all your small
victories!
35
APPENDIX 1
INTERMEDIATE
CARDIO
GUIDELINES
APPEN-
DIX 1
36
APPENDIX 1
How to determine
the right intensity
for yourself?
The main parameters for cardio training

that must be taken into account when
building a successful program according
to your fitness level and goals:
Volume (how much)

Frequency (how often)
Intensity (how hard)
According to the Essentials of Exercise

Physiology by William D. McArdle,
intensity can have the most dramatic
influence on your fitness conditioning.
Volume
The physical activity guidelines

for Americans (2018) recommend
the following:
For the most health benefits for

healthy adults - 150 minutes
a week of moderate-intensity
cardio or 75 minutes of vigorous-
intensity activity, or a combination
of both.
37
APPENDIX 1
For substantial health benefits, do
at least 150 to 300 minutes a week
of moderate-intensity cardio,
or 75 to 150 minutes a week
of vigorous-intensity activity, or
an equivalent combination of both.
Frequency
Cardio activity should be spread throughout

the week. The basic recommendations on
frequency of cardio sessions according to the
American College of Sports Medicine (ACSM)
are as follows:
30-60 min of moderate-intensity (60-80% of

max heart rate) - 5 days per week;
20-60 min of vigorous-intensity aerobic

exercise (>= 80% max heart rate) - 3 days
per week;
One continuous session or multiple shorter

sessions (of at least 10 minutes for
moderate intensity) are both acceptable for
accumulating the desired amount of daily
physical activity;
Cardio activity of more than 60 minutes per

session is not recommended (unless you’re
an experienced athlete and have a specific
goal of training for an endurance event).1617
38
APPENDIX 1
Individual approach
to determine
intensity
To make sure you keep your effort at the

right target level of intensity, do a
relative intensity evaluation. It’s based
on how physical activity affects your
heart rate and breathing. The higher the
intensity is, the more metabolic changes
will occur, including calorie burn, and
the more results you’ll achieve. These
are the easiest ways to control your
exercise intensity:
Rating of perceived exertion (RPE), also

known as the Borg Scale. Individual
intensity is estimated on a scale
of 6 to 19, where 6 stands for no effort at
all and 17-19 is the highest possible level
of effort. If you exercise at moderate
intensity, you can talk but not sing, and
when training at vigorous intensity, you
won’t be able to say more than a few
words without pausing for a breath.18
Estimating the level of intensity by

determining your maximum heart rate
(%HRmax). A traditional formula is
typically used to predict the maximum
heart rate of an individual (HRmax) :
HRmax = 220 - age.19
39
APPENDIX 1
In modern studies (Nes BM, 2013), this
traditional formula significantly
overestimates the real values of HRmax
among adults 30+ years old and seniors.
So, there is another formula for older
adults: HRmax = 211 - (0.64 * age).20
Target level of
intensity
HRmax X target intensity of exercise (%) =

target heart rate (BPM)
All these formulas should be considered a

rule of thumb, and they should not be
used to determine a specific person’s
maximum heart rate. You should take into
account both the target BPM and RPE to
ensure that you’re sticking to the target
intensity.
There are multiple training zones, so you

should use the corresponding RPE and
%HRmax to achieve the specific goal of
your cardio training session. For
additional resources, check out ACE
Fitness.21
40
APPENDIX 1
Cardio
training zones
%HR RPE
VERY LIGHT max scale
Recovery training zone - low

effort, you can maintain it for
hours and communicate easily 1-3
From
Fully supplied by aerobic
50-60 no effort
metabolic pathway.
to Fairly
light
Used for cooldown, preparing
the cardiovascular system for
further harder work.
%HR RPE
LIGHT max scale
Low to moderate activity - this

effort can be maintained for
hours, breathing is heavier, you
will be able talk: a sentence or
two with some effort.
Aerobic metabolic pathway 4-5

(mostly by aerobic glycolysis),
From
performed just below aerobic
60-75 Fairy
threshold, after which
light to
anaerobic glycolysis will partly
somewhat
be present
hard
Used as a “base” for

improvement in aerobic
productivity of slow twitch
muscle fibers
41
APPENDIX 1
%HR RPE
MODERATE max scale
Moderate to vigorous effort,

more challenging aerobic pace,
you can still say full sentences
6-7
Performed exactly below or at
From
anaerobic threshold, where
75-85 somewhat
lactic acid starts building up
hard
more intensely
to Hard
Improves efficiency of
cardiovascular system
%HR RPE
HARD max scale
Vigorous effort, heavy

breathing, and maintaining a
conversation becomes difficult
Anaerobic metabolic pathway 8-9

starts to dominate
85-90
Very
hard
Often used for interval training
Trains the ability to withstand

higher levels of lactic acid in
your blood for longer
42
APPENDIX 1
%HR RPE
MAXIMUM max scale
Maximum effort, very heavy

breathing, no ability to speak or
say even a few words
10
Anaerobic metabolic pathway
>90 Very,
very
Develops anaerobic hard
productivity: ability to make a
bigger effort, ability to maintain
maximum effort for longer
periods of time
Most importantly, it’s vital to listen to

your body and to not get fixated on the
numbers. These are just guides to help
you begin a training program safely and
confidently. The best thing you can do
for yourself is just start!
43
APPENDIX 2
FAT-BURN
WORKOUTS
APPEN-
DIX 2
44
APPENDIX 2
BODY-
WEIGHT
AT HOME
WORKOUTS
45
APPENDIX 2
Beginner Level
This is a beginner level exercise regimen

that is designed to help improve
balance, establish form, and improve
muscular strength/endurance. Make
sure to do a proper warm-up and cool
down after each session.
For true beginners, perform this once or

twice per week with the intention of
increasing to 3x/week. You can perform
this routine a maximum of 5x per week
and can include it in your walking
routine.
Slow movements with a 3:1:2:1 tempo

(3 seconds down, 1 second pause at the
bottom, 2 seconds coming up, 1 second
pause at the top) are suggested for
beginners, you may increase intensity
after the first week of workouts. The
intensity should be at about a 4-6 on the
RPE chart.
Make sure to take adequate rest after

your workout. The time we suggest is
your goal rest time. The goal is to
complete the workout without any
breaks in between rounds, but you may
take additional rest time in between
rounds if needed. Always remember:
inhale during relaxation and exhale
during exertion.
46
APPENDIX 2
CARDIO, LEGS & SHOULDERS
WORKOUT
Total
Exercise Work Rest Rounds
Time
High-Knee
30 sec 15 sec
March
Good Morning 30 sec 15 sec
Squat 30 sec 15 sec

13:45
3
Min
Arms Side 30 sec 15 sec
Pulses
Half Runners 30 sec 15 sec

Lunge
Bent Over
Tricep 30 sec 15 sec
Extension
CORE WORKOUT
Total
Time
Hyperextension 30 sec 15 sec
Bird Dog 30 sec 15 sec
Frog pump 30 sec 15 sec
13:45
Alternating Leg 3
30 sec 15 sec Min
Lift
Bent Knee Ab 30 sec 15 sec

Crunches
Alternating Heel
30 sec 15 sec
Touch
47
APPENDIX 2
Intermediate Level
For this workout we have increased the

duration and reduced the rest time
because your endurance should be able
to handle this stress level. This workout
improves cardiovascular endurance,
increases muscle mass, and boosts your
mood. You can push through this
workout, but only if you’re utilizing good
form.
This workout can be done twice a week

and you can do it a maximum of four
times per week. You can do this workout
in conjunction with a beginner
resistance training program or cardio
program.
The movements can start out slow, at

about a 4:2 tempo (4 seconds down,
2 seconds up), for the first set during
your workout, but increase them each
set to challenge yourself. The intensity
can be anywhere between 6-8 on the
RPE scale. The time we suggest is your
goal rest time.
The goal is to complete the workout

without any breaks in between rounds,
but you may take additional rest time in
between rounds if needed. Be mindful
of your breathing and if necessary, you
can extend your rest time.
48
APPENDIX 2
LEGS, BACK & CARDIO
Total
Time
V Step Squat 35 sec 12 sec
Alternating
Side Split 35 sec 12 sec
Squat
Deadlift 35 sec 12 sec 14:30

3
Min
Skater Steps 35 sec 12 sec
Bent Over
35 sec 12 sec
Reverse Fly
Lying Y-T-W 35 sec 12 sec
CHEST, TRICEP AND CORE
Total
Time
Walk Out To
35 sec 12 sec
Knee Push-Up
Triceps Dips
35 sec 12 sec
With Bent Knees
Reverse Frog 14:30

35 sec 12 sec 3
Pump Min
Toe Taps 35 sec 12 sec
Windshield
35 sec 12 sec
Wiper Bent Knee
Russian Twists 35 sec 12 sec
49
APPENDIX 2
Advanced Level
For this advanced workout, you should

be aiming for a 7-8 on the RPE scale
during your first and second sets, and
8-10 on the RPE scale during your third
and fourth sets. This is really where you
push mentally and physically. Your body
has now been conditioned enough
where you can push hard and sustain a
high level of discomfort.
Since seeing changes and results is

more difficult at the advanced level, you
have to work hard to get them.
Remember: listen to your body and take
additional rest time when needed. An
additional 20 second rest is suggested
after each round, when necessary.
At advanced intensity, it is only

recommended that you do this workout
a maximum of 3x/week, and the fast and
explosive movements done with correct
form. As always, take longer breaks if
needed, drink plenty of fluids, and move
slow when needed or if your form starts
to break.
50
APPENDIX 2
CARDIO & LEGS
Total
Time
High Knee
Running In 40 sec 10 sec
Place
Alternating
Reverse Lunge 40 sec 10 sec
with Twist
Single Leg 20:50

4
Deadlift 40 sec 10 sec Min
(Right)
Single Leg
40 sec 10 sec
Deadlift (Left)
Tuck Jumps 40 sec 10 sec
Squat Thrust 40 sec 10 sec
51
APPENDIX 2
GLUTE, CHEST, TRICEP
Total
Time
Alternating
Single Leg 40 sec 10 sec
Bridge
Knee Push-Ups 40 sec 10 sec
Tricep Dips 40 sec 10 sec 20:50

4
Min
V-Up 40 sec 10 sec
Windshield
40 sec 10 sec
Wiper
Running Plank 40 sec 10 sec
52
APPENDIX 2
OTHER
CARDIO
ACTIVITIES
BEGINNER LEVEL
53
APPENDIX 2
Treadmill
Beginners should always start slow, take
breaks as needed, and only increase the
incline/speed when they feel
comfortable enough. Steady breathing,
walking/running tall, and proper
technique should be practiced during
this time in order to develop good habits
for later intensities.
Time Incline Speed Intensity

(RPE)
0-5 Min 0% 3-3.5 mph 3-4
5-6 min 1% 4-5 mph 5-6
6-7 min 2% 4-5 mph 5-6
7- 10 min 2% 4-5 mph 3-4
10-12 min 3% 3.5 mph 5-6
12-14 min 3% 4-5 mph 3-4
14-15 min 2% 6-7 mph 5-6
15-17 min 2% 4-5 mph 5-6
17-20 min 1% 3.5 mph 3-4
54
APPENDIX 2
Elliptical
For beginners, it is recommended that
they adjust the intensity/resistance as
they see fit. With the goal of being able
to fully complete the workout, proper
form is always essential: make sure not
to slouch, but rather activate your
abdominals and look straight ahead. The
elliptical is also exceptional in helping
improve quadricep endurance and
increasing core activation, when done
with proper form.
Time Incline Resistance Intensity

(RPE)
0-5 Min 2 4 3-4
5-6 min 5 6 5-6
6-7 min 5 8 5-6
7- 10 min 5 7 3-4
10-12 min 6 6 5-6
12-14 min 6 7 5-6
14-15 min 6 8 7-8
15-17 min 5 6 5-6
17-20 min 3 3 3-4
55
APPENDIX 2
Rope Jumping
If you are new to jumping rope, it is
critical that you practice your skills
before doing this program. Do not get
frustrated if you cannot jump rope for
the allotted time. You can take breaks
and pause as necessary, since this is a
difficult skill.
Time Movement Intensity

(RPE)
0-2 Min Double Feet 3-4
2-3 Min One Foot (r) 3-4
3-4 Min One Foot (l) 3-4
56
APPENDIX 2
OTHER
CARDIO
ACTIVITIES
INTERMEDIATE LEVEL
57
APPENDIX 2
Treadmill
Intermediate runners can increase their
intensities during short periods of time in
order to continually improve their endurance.
Intermediate runners can opt out of
increasing the incline if they do not feel ready.
It is still important to take breaks as needed
and decrease the speed/incline when
needed. Form is still to be taken seriously,
especially due to the increase in speed.

(RPE)
0-3 Min 0% 3-3.5 mph 3-4
3-6 Min 2% 4-5 mph 5-6
6-8 min 3% 4-5 mph 7-8
8-10 min 2% 4-5 mph 5-6
10-11 min 3% 4-5 mph 7-8
11-13 min 2% 4-5 mph 5-6
13-14 min 2% 6-7 mph 7-8
14- 15 min 2% 6-7 mph 9-10
15-18 min 1% 4-5 mph 5-6
18-20 min 2% 6-7 mph 7-8
20-21 min 3% 6-7 mph 7-8
21-22 min 2% 4-5 mph 5-6
22-25 min 1% 3.5 mph 3-4 58

APPENDIX 2
Elliptical
Intermediate elliptical users can start to
increase their resistance in order to improve
cardiovascular endurance and quadricep
endurance. Intermediate users can opt out of
increasing the incline when they see fit. Taking
breaks is suggested when users feel too
fatigued to push through the workout. Focusing
on keeping the abdomen engaged will be
essential in keeping good form.

(RPE)
0-3 Min 3 5 3-4
3-6 Min 5 7 5-6
6-8 min 5 8 5-6
8-10 min 5 7 3-4
10-11 min 6 9 7-8
11-13 min 6 7 5-6
13-14 min 6 9 7-8
14- 15 min 6 10 7-8
15-18 min 6 5 5-6
18-20 min 7 8 7-8
20-21 min 8 12 9-10
21-22 min 5 6 5-6
22-25 min 3 3 3-4 59

APPENDIX 2
Rope Jumping
Intermediate jump rope users should be
mindful of any knee pain before, during,
and after. Due to the higher impact load
on the knee, it is suggested that jump
rope users only jump to a height
necessary for the rope to clear their feet.
Taking breaks as needed and switching
feet will help you cross the finish line.
Jumping rope can also be fun, so if the
user is comfortable enough, they may
opt to learn various tricks/moves with
the jump rope.

(RPE)
9- 10 Min Double Feet 7-8
60
APPENDIX 2
OTHER
CARDIO
ACTIVITIES
ADVANCED LEVEL
61
APPENDIX 2
Treadmill
Advanced runners should be focusing
on form and pushing their limits as they
see fit. It's important to increase the
incline or speed when they see fit in
order to push through thresholds to see
improvements.

(RPE)
0-5 Min 0% 3-3.5 mph 3-4
5-10 Min 1-2% 4-5 mph 5-6
10-13 min 3-4% 6-7 mph 7-8
13-14 min 3-4% 8-9 mph 9-10
14-15 min 2% 6-7 mph 7-8
15-16 min 3-4% 8-9 mph 9-10
16-17 min 1-2% 6-7 mph 7-8
17- 20 min 3-4% 4-5 mph 5-6
20-22 min 3-4% 6-7 mph 7-8
22-23 min 3-4% 8-9 mph 9-10
23-24 min 3-4% 6-7 mph 7-8
25-27 min 1-2% 4-5 mph 5-6
27-30 min 0% 3.5 mph 3-4
62
APPENDIX 2
Elliptical
Advanced elliptical users can push
during these workouts, increasing the
resistance and incline as they see fit.
Form is key and core activation is
necessary in order to achieve this.

(RPE)
0-5 Min 4 6 3-4
5-10 Min 6 8 5-6
10-13 min 6 9 7-8
13-14 min 6 10 7-8
14-15 min 8 10 9-10
15-16 min 6 8 7-8
16-17 min 8 8 7-8
17- 20 min 7 7 5-6
20-22 min 8 8 7-8
22-24 min 8 10 7-8
24-25 min 8 12 9-10
25-27 min 6 8 7-8
27-30 min 3 3 3-4
63
APPENDIX 2
Rope Jumping
Advanced users can include
tricks/moves in order to have the most
fun with this brutal workout. It's
encouraged to take breaks as necessary
and to stop if there is any knee pain.

(RPE)
64
APPENDIX 2
EXERCISES
65
Squat
APPENDIX 2
Starting position: stand
1 shoulder-width apart,
arms in front of you.

2 shoulder-width apart,
arms in front of you.
Taking the pelvis back,

squat down to a
90-degree angle at the
knee joint.
Return to the starting

position - fully straighten.
Keep your back straight

throughout the exercise.
Do not bring your knees

inward.
66
Half Runners Lunge
APPENDIX 2
1 hip-width apart.
Take a step back, lower

2
yourself to a half-lunge.
The knee should stop at a

height of about 30 cm
from the floor.

3
Do not lift the heel of the

4
forward leg off the floor.
67
Alternating Side Split Squat
APPENDIX 2
Starting position: wide
1 stance, arms in front of
you.
Take the pelvis back,

2
bending only one leg,
knee in the direction of
the foot.

3
Repeat the movement to the

4
other side.
Keep your back straight.
Do not bring your knees inward.
Keep your body weight more on

your heels.
68
Skater Steps
APPENDIX 2
Alternately perform
1 side-to-side jumps, taking
the free leg behind the
supporting leg - imitating
a skater's landing. The
torso is leaning forward
slightly.
2 3
The pace is high.

4
Keep your back straight.
Keep your knees "soft".
Control your foot.
69
Bent Knee Ab Crunches
APPENDIX 2
Starting position: lying on
1
the mat, legs bent at the
knee joint.
Perform a crunch, lifting the

2
thoracic spine off the floor.
While inhaling, return to the

starting position.
Do not take your feet off the

floor.
70
Alternating Heel Touch
APPENDIX 2
1
knee joint.
Lifting the thoracic spine off

2
the mat, reach with your
hand to the heel of the
same side leg.

starting position.
Repeat the movement in

the opposite direction.

floor.
Hold in your stomach.
71
Alternating Reverse Lunge
APPENDIX 2
with Twist

1
hip-width apart, hands in
front of you.
Take a step forward, dip into

2
a lunge. At the same time,
turn the torso to the side.

3
position. Repeat on the
other leg.

4
Do not lift the heel of the front

leg off the floor.
72
Alternating Leg Lift
APPENDIX 2
1
the mat, legs are hanging in
the air, bent at the knee and
hip joints.
Lower your legs alternately,

2
touching the floor with your
heel.
Active belly.
Do not bend in the lower

back.
73
Russian Twists
APPENDIX 2
Starting position: sitting on
1 the mat, arms bent at the
elbows in front of you, feet
are on the floor.
Without lifting your feet,

2 turn the upper part of the
body to the side.

starting position.

Do the movement
smoothly, maintaining
tension in the abs,
protecting the lower back.
74
V-Up
APPENDIX 2
1
the mat, legs are slightly off
the floor, arms above the
head.
Raising the upper body, at

2
the same time raise your
legs and reach with your
hands to your feet.
On an inhale, return to the

starting position.
Feel your abs working.
Keep your legs together.
75
Toe Taps
APPENDIX 2
1
the mat, legs perpendicular
to the floor, knees are "soft,"
hands above the head.
Lifting the thoracic spine

2
from the mat, reach with
your hands to your feet.
While inhaling, return to

the starting position.
Do not change the position

of the legs.
76
Frog pump
APPENDIX 2
1
knee joint, foot to foot.
Push your pelvis upward

2
while contracting the
gluteus muscles.
Freeze in the top position

for a second, return to the
starting position.

floor.
77
Windshield Wiper
APPENDIX 2
1 the mat, straighten your
legs and hold them
perpendicular to the floor.
Straighten your arms, take
them to the sides and press
them to the floor.
Rotate the pelvis, lower your

2
legs to the side to an angle
of 45 degrees.
On an inhale, return to the

starting position.
Repeat the movement to

the other side.
Keep your legs together.
Do the movement
smoothly, keeping the
tension in the abdominal
muscles.
78
Windshield Wiper Bent Knee
APPENDIX 2
1
the mat, legs perpendicular
to the floor, bent at an angle
of 90 degrees at the knee
joint, move your arms to the
sides and press them into
the floor.
Without lifting the thoracic

2
and lumbar spine from the
mat, as you exhale, lower
your legs to the side,
touching the floor with the
outer part of your knee.

starting position.

Do the movement
smoothly, keeping the
tension in the abdominal
muscles.
79
Alternating Single
APPENDIX 2
Leg Bridge

1
knee joint at an angle of 90
degrees, feet on the floor.
Lift your right leg up. Push

2
your pelvis up, supporting
yourself on your left leg. The
right one remains
motionless.
Lower your pelvis. Lower

3
your right leg. Return to the
starting position.
Perform all the movements

4
with the other leg.
Feel your glutes and thighs

working.
Do not lift the heel of the

supporting leg off the floor.
80
V Step Squat
APPENDIX 2
Starting position: feet
1 together, arms along the
torso.
Step forward and place

your other leg hip-width
apart.
Taking the pelvis back,

2
squat down to a
90-degree angle at the
knee joint.

3
position - fully straighten,
take a step back, put your
feet together.

4
Do not bring your knees

inward.
81
High-Knee March
APPENDIX 2
Walk in place at a fast
1 pace, raising your hips as
high as possible.
2 3
Keep the body straight.

4
Do not fully extend your
knees.
82
High Knee Running In Place
APPENDIX 2
Jog in place at a fast pace,
1 lift your hips as high as
possible.

2 3
Do not overextend
your knees.
83
Hyperextension
APPENDIX 2
Starting position: lie face
1
down on the mat with your
arms bent behind your
head.
Lift your upper body,

2
straining your back. Return
to the starting position.
Feel the back muscles

working.
84
Squat Thrust
APPENDIX 2
1
hip-width apart, arms along
the torso.
Taking your pelvis back, sit

2
down and place your palms
on the floor.
Jump back with your legs

3
and move to the supine
position.
Now jump forward to position

4
number 1.
Straighten up. Keep your

5
back straight throughout
the exercise. Do not extend
your knees beyond the level
of the foot.
85
Tuck Jumps
APPENDIX 2
From a half-squat, jump
1 upward, pulling your
knees as close to your
chest as possible.

2
Control the landing - do
not have your torso in
front of your knees.
86
Reverse Frog Pump
APPENDIX 2
Starting position: lying face
1
down on the mat, legs bent
at the knee joint, heel to
heel, soles looking up.
Push both legs upward

2
while contracting your glute
muscles.
Freeze in the top position

for a second, return to the
starting position.
Your feet are always looking

up.
Do not bend in the lower

back.
87
Deadlift
APPENDIX 2
Starting position: stand at
1 hip-width, arms along the
body.
Taking your pelvis back,

2 lean forward.
Lower the core until it is

parallel to the floor.
Straighten fully.

Do not change the angle

at the knee joint.
88
Bent Over Reverse Fly
APPENDIX 2
1
hip-width, the body is tilted
parallel to the floor, the
knees are soft, the core is
straightened.
2 Spread your straight arms

to the sides.
Slowly lower them down.
Always keep the natural

arch in your lower back.
Do not change the angle at

the elbow joint.
89
Arms Side Pulses
APPENDIX 2
1
hip-width apart, arms out to
the sides.
Without bending your arms

at the elbow joint, move
them back and forth with
springy movements at a fast
pace.
Keep your core and

shoulder blades stable.
90
Lying Y-T-W
APPENDIX 2
Starting position: lie face
1
down on the mat, arms
extended up.
Raise your arms up. Return

2
Move your straight arms to

3
the side of the body.
Another abduction of your

4
arms up.
Bend your arms at the

5
elbows and bring your
elbows to the torso, forming
the letter W. Perform an
arm lift in this position.

6
position.
Do not change the core

position.
91
Good Morning
APPENDIX 2
1 hip-width apart, hands
behind the head.
Taking the pelvis back, tilt

2 the torso.

Bend only at the hip

joints, knees are "soft".

92
Tricep Dips
APPENDIX 2
Starting position: support
1
yourself using your hands
from behind, legs are
straightened.
As you inhale, lower yourself

2
down, bending your arms to
a right angle at the elbow
joint.
As you exhale, straighten

your arms, return to the
starting position.
Do not overextend your

elbows.
The torso must move

perpendicular to the floor.
Keep a long neck - do not

lift your shoulders.
93
Triceps Dips
APPENDIX 2
With Bent Knees

1
yourself using your hands
behind the back,
shoulder-width apart, legs
bent at the knee joint.
As you inhale, begin to bend

2
your arms to an angle of 90
degrees at the elbow joint,
lowering your body down
along the support.
As you exhale, push up,

straighten your arms.
To make it easier, lean more

on your legs.

elbows.
94
Bird Dog
APPENDIX 2
Starting position:
1
knee-elbow position "on all
fours."
Raise the opposite arm and

2
leg and straighten them
parallel to the floor. Return
Repeat the movement with

3
the other arm and the other
leg, respectively.
Perform the movement
evenly.
95
Knee diamond Push-Up
APPENDIX 2
1
yourself on your knees on
the mat, hands
shoulder-width apart.
As you inhale, bend your

2
arms at the elbow joints.
Perform a push-up -
straighten your arms.

elbows.
Keep your back always

straight and your abs tense.
96
Running Plank
APPENDIX 2
Starting position: prone
1
position on the mat.
Alternately pull your knees

2
to your chest, changing legs
quickly.
Keep your back stable.
Hold in your belly.
Try to distribute your body

weight evenly on the
supporting leg and arms.
97
Walk Out To Knee Push-Up
APPENDIX 2
1
hip-width, arms along the
body.
Taking your pelvis back, lean

2
forward, place your palms on
the mat.
Walking with your hands

3
forward, move to the supine
position and kneel down.
Do a knee push-up.
4
Lift your knees off the floor,

5
move to a lying position.
Walk back with your hands.

6
Place your foot fully on the
floor and roll yourself up to the
starting position. In the down
position, keep your back
straight. Tense the abdominal
98
muscles.
Bent Over Tricep Extension
APPENDIX 2
1 hip-width apart, the torso
is tilted parallel to the
floor, the arms are bent at
the elbow joints.
Extending your arms at

2 the elbow joint, straighten
them back, feeling the
tension in the triceps.
position.
Do not change the

position of the elbow.
99
Single Leg Deadlift (Left)
APPENDIX 2
1
the torso.
Simultaneously tilt the

2
torso, drawing the right
leg backward.
Keep a stable core.
Make sure that only the

hip joint is bent.
100
Single Leg Deadlift (Right)
APPENDIX 2
1
the torso.
Begin to move the pelvis

2
back, and at the same time
tilt the torso drawing the
left leg backward. Hold the
"soft" knee of the
supporting leg.
Gradually return to the

starting position - fully
straighten.

Do not change the angle at

the knee joint.
101
FOOTNOTES
FOOT-
NOTES 102
1https://www.heart.org/en/healthy-living/fitness
FOOTNOTES
/fitness-basics/aha-recs-for-physical-activity-in-
adults
2https://www.ahajournals.org/doi/full/10.1161/01.C
IR.0000048890.59383.8D
3https://jps.biomedcentral.com/articles/10.1007/
s12576-019-00676-7
4https://www.ncbi.nlm.nih.gov/pmc/articles/PM
C5237463/
5https://ufdc.ufl.edu/AA00069158/00001
6https://www.cdc.gov/physicalactivity/walking/i
ndex.htm
7https://www.niddk.nih.gov/health-information/
weight-management/walking-step-right-direct
ion#habit
8https://www.ncbi.nlm.nih.gov/pmc/articles/PM
C1821023/#:~:text=With%20the%20increasing%2
0ability%20to,10%25%20rule%20%5B23%5D.
9
https://uhs.berkeley.edu/health-topics/exercise
-starting-walking-program
10
https://www.ncbi.nlm.nih.gov/pmc/articles/PM
C3505409/
103
https://pubmed.ncbi.nlm.nih.gov/11676593/
11
FOOTNOTES
https://www.prescriptiontogetactive.com/sta
12
tic/pdfs/resistance-training-ACSM.pdf
https://www.acsm.org/docs/default-source/fil
13
es-for-resource-library/creating-healthy-eatin
g-pattern.pdf?sfvrsn=2a7783b8_2
https://www.cdc.gov/healthyweight/healthy_
14
eating/index.html
https://www.ncbi.nlm.nih.gov/pmc/articles/P
15
MC5497590/
https://www.acefitness.org/certifiednewsarti
16
cle/709/ace-ift-model-for-cardiorespiratory-tra
ining-phases-1-4/
https://blog.nasm.org/exercise-programming
17
/develop-vip-cardio-program
https://www.betterhealth.vic.gov.au/health/H
18
ealthyLiving/exercise-intensity
https://www.cdc.gov/physicalactivity/basics/
19
measuring/heartrate.htm
20
https://pubmed.ncbi.nlm.nih.gov/22376273/
https://www.acefitness.org/education-and-re
21
sources/lifestyle/tools-calculators/heart-rate-z
one-calculator/
104

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Fat Burn

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INTENSIVE

Weight loss is when your body

Muscles help you burn calories at rest,

Fat loss occurs when your body actually

Ensuring that you lose fat is dependent

When fat loss occurs due to exercise,

An easy analogy that explains fat

The bloodstream carries that supply to

The bloodstream carries the needed

In order to make your factory, or

The most effective way to ensure that fat

Cardio exercises are a speciﬁc type of

The purpose of these exercises is

Dancing, doing sets of compound

Besides the weight loss beneﬁts of

Here’s a quick list

increase in exercise tolerance,

reduction in blood pressure,

increase in HDL (Good

decreased rate of depression,

increased self conﬁdence,

improved bone health,

increased oxygen transport

less daily fatigue,

20% to 25% decrease in death rate

Nowadays, the two most common

Steady state cardio is a form of repetitive

Generally, beginners can start with 10 to

It’s recommended that beginners start

To reap in the fat burning beneﬁts of

1 Improves cardiac efﬁciency

2 Improves endurance and prepares the

3 Aids muscle recovery.

4 Perfect for people who haven’t been

5 Prevents the development

6 Clears your mind and improves your

7 If your goal is an endurance race or

8 Causes less cellular damage than high

2 Can seem difﬁcult and boring

3 The exercises require more time

High-intensity interval training (HIIT) is

The most common form of IT

Features of interval training (IT): there

The higher-intensity exercise periods

The person performs over their

The main metabolic pathway is

1 The most time-efﬁcient method

2 Boosts both aerobic and

3 Has an afterburn effect because

4 Effective strategy for individuals

5 The best training option for busy

6 If stuck on a plateau, HIIT is

8 Effective for getting and

1 Vigorous-intensity activity may be

2 High mechanical stress levels can

3 HIIT without sufﬁcient recovery

4 High intensity training overloads

THE BEST CARDIO

Walking is the easiest physical activity

It is recommended that adults do

Brisk walking, as long as it

1 Set an achievable goal for

2 Be prepared. Make sure you have