Walk to work instead of driving or taking public transport, Park far away from the mall when shopping. We want you to change your mentality from “can I get to the gym later?”, to “I’m off to the gym, everything else can wait!”. It’s been designed by our team of prep coaches to give you all the tools you need to carve out a podium physique. What should your daily exercise routine include? A snazzy journal or calendar to mark off your eight weeks of activity. However, given the choice we suggest taking at least 24 hours rest between workouts. The more you have, the more fat you can burn. Whether it’s a beach holiday, a special occasion or you’re just sick of your current physique, you’ve decided to make big changes. It’ll ensure you cover all core movements but still stimulate your muscles in a different way each week. We’ve taken out the HIIT workouts for phase 2, simply because they’re already integrated into your HIRT workouts. No previous experience with exercise is required. Hey, there’s nothing wrong with that – in today’s hectic world, being able to hit the gym for more than a couple of times each week is a bonus. Literally. Your 8-week workout plan is designed to not only tone up muscle but burn maximum fat too. Monday might be your busy office day and Fridays might be date night. 2012; 10: 237. To keep your muscle while eating at a deficit, you have to lift heavy weights. It’s transformation season… and in this fat-shredding program you’ll be completely rebooting your relationship with your body. BUT… it’s about finding the ones that work best for your goals. This plan is designed to remove both the intimidation and intense soreness that sometimes comes along with resuming exercise activity. You want to build a body that’s as strong as it is lean. But the ones that smash their goals are the ones that are willing to do all they can to prioritize their body transformation as much as possible. But there’s a secret trick to fat burning that you might not have even considered. What about weekly? This second phase builds on what you’ve created in the first month of hard training. We cover professional athletes, models and even social media stars to bring you the very best, up to date information in our profiles. All you need to bring is motivation, drive and grit to make it work. We don’t care that your fitness isn’t what it used to be either. The 8-week workout plan that’ll completely transform your physique. This isn’t your first rodeo. You don’t have to spend too long on your warm up for maximum benefits – just 5-15 minutes of light activity is enough to optimize the way you move during this 8-week workout plan. By the end of this workout plan, you will be practicing a consistent full-body routine that will improve your cardiovascular health and muscular endurance. The next two months are all about metabolism-blasting strength training, stamina-building interval training and complete physique transformation. These are supplemented with calorie-shredding high-intensity interval training (HIIT) to give you a double-barreled attack to your fat cells. Those that take every opportunity to be active are often leaner than their less inactive counterparts. No more hitting the gym at the quietest times with your head down at the floor. Paoli, A et al. To get the best results, it’s important you increase the intensity each week by pushing harder and lifting heavier. Want to save this workout plan for later? Changing your behaviour is important when it comes to building a positive relationship with exercise. Whether it’s a beach holiday, a special occasion or you’re just sick of your current physique, you’ve decided to make big changes. The program is built around core movement patterns. Wednesday: High-intensity interval training. This time is different though – you’re fully committed and ready to take on a program that guarantees results. Greatest Physiques is the number 1 destination for the best looking bodies on the planet. You’re much fitter, confident and motivated now than you were, so let’s take advantage of that by upping the fat-burning ante. Pick what you enjoy. But there’s more to a great physique than simply hitting the gym and hoping for the best. According to research, high-intensity resistance training is even more effective for calorie burning than traditional strength training . What you’ll find is that as your fitness improves, so does your ability to tolerate exercise. What if I alternated my Fri with the run the rack and the 135lb workout...or should I stick to one or the other? The “How to Build an Exercise Habit” 8-Week Full-Body Workout Plan Week 1. Gaining mass requires more than just lifting heavyweights. On Mondays and Wednesdays, you’ll be pumping out some high-intensity interval training (HIIT) as well your 3-times per week strength sessions. For example: 10 minute run, 10 minute bike, 10 minute elliptical. What should you focus on? Even for elite athletes and their super-fit coaches, a strong curve ball from life can land a person in places that may feel overwhelming to climb out of — both mentally and physically. This allows your body to repair itself from the previous workout and adapt to the stress placed on it. Resting as needed: Complete as a circuit 3 rounds of 20 repetitions (1 minute rest between rounds): The goal of this eight-week workout plan is to transition from a sedentary lifestyle to moving thirty minutes or more on most days of the week. For each workout, set a timer for 15 minutes. Forget the crazy drills and exercises you see fitness models doing on their social media – that’s just for attention. The bottom line is you can choose whichever three days suit your diary the best. Click here to assign a widget to this area. That way you know you’ll always improve. I've been doing this workout and now I'm in week 8. Without the right foundation of fitness, it’ll break you. Often the workouts we don’t like are the ones that’re best for you. Health is not always an even-keeled, steady journey. This will a give you a balanced, varied approach to each workout. Check regularly for the latest, Greatest Physiques. It combines cardio and muscle-building techniques that smash through stored fat while building strength, fitness and even muscle. All rights reserved. This 8-week workout plan to get ripped promises maximum shredability. HIRT is a circuit-style workout using strength exercises. That morning you get on the scale and see the highest number you’ve seen in your life. It combines brutally-tough strength training with a cardio response that plain annihilates fat stores. This is going to allow you to train each body part once a week. Because in two-months’ time you’ll be at peak physique once again. That’s why we put phase 1 in – to build the necessary armour you’ll need to use HIRT to full effect. Without rest you’ll find that your strength decreases, your motivation disappears, and your goals remain a distant dream. Plan your equipment and organize it in a small space where everything is within grasp (the last thing you want is your equipment going missing halfway through a session). You’ve been here before. So, if you see something you’re unfamiliar with, scroll down to see an example of the exercise. That series of sleepless, stress-filled nights that keep you from all your best-laid healthy plans. You can’t rush a complete body transformation… but what you can do is boost your chances of success by not skipping sessions. While we’ve planned your workouts on Mondays, Wednesdays and Fridays, we understand that these might not be the best days for you. This workout plan is for beginners or anyone who is starting over. In just one workout you’ll be racking up hundreds of calories. What I've been doing is doing this workout Mon - Thurs and then on Fri I do the run the rack chest workout. In just two months you’ll be unrecognizable. When you’re chilling on a beach, sun glistening off your solid abs and toned body in two-months’ time, remember the time and effort you invested… and enjoy. Now, don’t get me wrong, going heavy is necessary. Cycle strength workout 1 and 2 each week. The reason you’re going to the gym is to stimulate your body to make changes. It’s an awesome system and the results will speak for themselves… but you have to deserve to use it. Each exercise we’ve added falls into one of the following categories: There are literally millions of exercise variations to choose from. However, if you want to add them in and aren’t at risk of burning out, thrown them in… it’ll only enhance results. Work through each exercise in the circuit, choosing weights that are challenging for the rep range we’ve given you.