14Mar

12 week weight loss (wk 11)

12 week weight loss – First of all I want to congratulate you for making it this far in the program.

It is now the penultimate week of this 12 week weight loss plan and you should now be fine tuning your body.

For those of you who have missed the previous weeks of this 12 week weight loss plan and want to start from the beginning see below:

Previous Weeks

The workout
There are five exercises that need to be performed one after the other.

Perform each exercise at maximum intensity for the time shown in the table below and rest for the time shown in the table below.

HIIT Work & Rest Periods According To Ability Level

	Exercise Length (seconds)	Rest (seconds)
Beginner	15	45
Intermediate	20	40
Advanced	30	30

Exercises to perform in rotation

Jack Knife
Tuck Jumps
Side Plank Crunches
Twist Jumps
Jump Push Ups

13Mar

Weight loss workout plan for men (Wk 10)

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12 Week weight loss workout plan for men (Wk 10)

Welcome to week 10 of your 12 week weight loss workout plan for men. The last 4 weeks of this program have been designed to be the hardest.

However, if you have been following my eating plan and this exercise plan you should have lost some body fat. Please keep up with your fortnightly pictures.

The workout
There are five exercises that need to be performed one after the other.

Perform each exercise at maximum intensity for the time shown in the table below and rest for the time shown in the table below.

11Mar

12 Week Workout Program | 12 Week Workout To Get Ripped At Home (wk 9)

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12 Week Workout Program

This is week 9 of the 12 week workout program and by now you should be seeing significant results in your weight and body shape.

If you would like to see the previous 8 weeks of this 12 week workout program please click on the link below:

Week 9 of 12 of my workout program

There are five exercises that need to be performed one after the other. Perform each exercise at maximum intensity for the time shown in the table below and rest for the time shown in the table below.

HIIT Work & Rest Periods According To Ability Level

	Exercise Length (seconds)	Rest (seconds)
Beginner	15	45
Intermediate	20	40
Advanced	30	30

Exercises to perform in rotation

Pendulum jumps
Squat thrusts
Plank with hip dips
Shoulder press
Jump squats

25Feb

8 Week Fitness Plan | 8-12 Week Fitness Plan To Lose Weight (Week 8)

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8 Week Fitness Plan | 8-12 Week Fitness Plan To Lose Weight (Week 8)

Welcome to week 8. If you like you can stop here to complete an 8 week fitness plan. There will be another 4 weeks if you would like to continue.

I hope you are enjoying it and starting to see results. Here is this weeks program. For those of you who have missed some of the previous weeks click on the link below:

The workout

HIIT stands for high intensity interval training, so when you do these exercises make sure you do as many repetitions as you can for the duration of the exercise. The exercises should be performed at full speed. Please see the table below for the rest and exercise period.

22Feb

Home Workout Schedule – 12 Week Home Workout Schedule (Week 7)

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12 Week Home Workout Schedule (Week 7)

Welcome to the 7th week of this 12 week home workout schedule for weight loss. The aim of this 12 week home workout schedule is to drop 5% body fat by Easter. Here are some of the previous weeks:

12-week-workout-plan-to-lose-weight

HIIT workout #7

17Feb

12 HIIT core workouts (Week 6)

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12 HIIT core workouts (Week 6)

Hello again, thank you for coming back for week 6 of my 12 week hiit core workouts for weight loss. If you are reading this post you have decided to do the full 12 weeks rather then stopping at week 4.

If you have just joined use please start at week 1 and perform the exercises in sequence.

12Feb

Bodyweight exercises for beginners- 12 Week Plan (Week 5)

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Bodyweight exercises for beginners- 12 week plan (Week 5)

This is week 5 of my 12 week bodyweight exercises for beginners weight loss program. If you have found this page and missed the previous weeks than please go to week 1 and do this workout in order:

11Feb

4 week weight loss workout plan | 4-12 Week home workout (Week 4 of 12)

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4 week weight loss workout plan (Week 4 of 12)

Welcome to week 4 of my 4 week weight loss workout plan. If your goal was to only do the 4 weeks then well done for making it to the end.

If you are doing the full 12 weeks then you are almost half way there. For anyone who has joined us at this stage please start at week 1.

Previous weeks of my 4 week weight loss workout plan:

Week 4 HIIT Weight Loss Workout Program

15Jan

4 week workout plan (Week 3 of 12)

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4 week workout plan (Week 3 of 12)

Welcome to your 3^rd week of these 4 week workout plan to drop 5% body fat. All exercises have been rotated to more difficult ones.

If you are a beginner and you find the exercises to hard in this weeks program you can go back to last weeks program. Feel free to Email me if you have any questions or just want to share your progress.

Here are the previous weeks in case you missed them:

4-12 Week Bodyweight HIIT Workout Plan

12-week-weight-loss-program

4-12 Week Bodyweight HIIT Workout To Lose Weight

07Jan

3 month weight loss plan (Week 2)

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3 month weight loss plan (Week 2)

Welcome to week two of your 3 month weight loss plan. As mentioned in week one the exercises have changed to prevent boredom, and to further challenge your body.

If you are also doing the diet plan to help support your transformation remember to weight yourself and measure your waist in inches from week to week.

If you are joining us on week 2 and you want a full explanation of this workout click here or click on the link to see week 1. Remember to download an interval timer app for your android or Iphone

Health & Fitness In The City

12 week weight loss (wk 11)