While following the four-week workout plan to get lean, you might wonder why the cardio consists of interval sprints instead of just standard 30-minute runs. The answer is simple—high-intensity interval training has been proven to burn calories quickly, and certainly more efficiently than traditional cardio. By combining HIIT with strength training, you're bound to see positive results.

Also, be sure to follow our corresponding diet plan to see results.


For Monday, Wednesday, and Saturday, complete the exercises in order.

For Tuesday, Friday, and Sunday, do a five-minute warmup before the interval workout. After the workout, do a five-minute cooldown.