Exhausted? Sore? Both? Good.

You've made it halfway through our month-long workout plan to lose weight and burn belly fat, and we bet by this point your body's probably feeling just a little bit tired. (For tips on recovery, check out our primer on how to relieve aching muscles.) But that means you're burning calories and building lean, solid muscle where before there was only flab.

Don't expect Week 3 to be any easier. In fact, expect the intensity to be taken up a notch or two across all of the workouts.

The warmups

Do Warmup A before Day 1 and Day 3. Do Warmup B before Day 2 and Day 4.

Warmup A

  • Cobra Pose (10 reps)
  • Knee Hug (10 each side)
  • Inverted Hamstring (10 reps)
  • Lateral Lunge (10 reps each side)
  • Front-Plank (Hold for 30 sec.)
  • Side-Plank (set of 10 each side, hold for 2 sec. each)

Warmup B

  • Cat/Cow Pose (10 each)
  • Glute Bridge (10 reps)
  • Lateral Lunge (10 reps each side)
  • Backward Lunge (10 reps each side)
  • Knee Hug (10 reps each side)
  • Butt Kicks (10 reps each side)

Click here to go back to the four-week workout plan to lose weight and burn belly fat.