Below you'll find a week's worth
of tasty meals. Each day's menu supplies you with 1,600 calories. That
may not sound like a lot, but many of those calories come from
high-quality carbs that will give you energy and keep you full. At the
end of week one, start the plan again and you'll be zipping up your
skinny jeans in no time. To reach your
10-pound goal, you'll need to do at least 300 minutes of cardio and two
or three strength sessions a week.
Seven Day Meal Plan & Exercise Plan:
A
list of low to high GI foods
Monday: Meal Plan
| Meals |
Monday |
| Breakfast |
Whole grain, high fiber cereal with blueberries
and milk (¾ cup cereal, ½ cup blueberries, 1 cup
milk) |
| Snack |
Sliced fresh peach with slivered almonds (1 cup
peaches, 2 TBS toasted almonds) |
| Lunch |
Stuffed red pepper (1 large pepper stuffed with
½ cup brown rice, 3 ounces lean ground turkey, ½
cup tomato sauce, 1 TBS olive oil)
To make: Parboil pepper 3-4 minutes, stuff pepper, Bake in
350°F oven for ½ hour (or until ground meat is
cooked through) |
| Snack |
Reduced fat cottage cheese with chopped chives
(¾ cup) |
| Dinner |
Pesto shrimp over al-dente pasta (¼
cup pesto, 4 oz shrimp, ½ cup pasta) Tossed salad with
Italian dressing (3 cups salad, 2 TBS dressing) |
| 100-Calorie Snack (optional) |
Sliced Strawberries with whipped cream (1
½ cup, 2 TBS whipped cream |
Monday: Exercise Plan
Speed Play
The intervals keep the intensity and calorie burn high.
| Time |
What to do |
Speed (mph) |
RPE |
| 0:00-5:00 |
Warm up |
3.5-3.8 |
4 |
| 5:00-10:00 |
Walk fast |
4.0 |
6-7 |
| 10:00-12:00 |
Sprint |
6.0-7.0 |
8 |
| 12:00-13:00 |
Recover |
3.5-3.8 |
5-6 |
| 13:00 to 31:00 |
Repeat minutes 10 through 13, 6 times |
3.5-7.0 |
5-8 |
| 31:00 to 35:00 |
Cool down |
3.5-3.8 |
5 |
Total time: 35 minutes
Incline
Challenge
This hill workout will feel super-challenging at the start, but you'll
be rewarded with flatter ground as you reach the end.
| Time |
What to do |
Speed (mph) |
Incline |
RPE (1-10) |
| 0:00-4:00 |
Warm up |
3.5 |
1% |
3-4 |
| 4:00-9:00 |
Climb |
3.5 |
8-10% |
6-8 |
| 9:00-10:00 |
Recover |
3.5 |
2% |
4-6 |
| 10:00-16:00 |
Repeat minutes 4:00-10:00 |
3.5 |
2-10% |
4-8 |
| 16:00-20:00 |
Climb |
3.7 |
6-8% |
5-7 |
| 20:00-21:00 |
Recover |
3.7 |
2% |
4-5 |
| 21:00-26:00 |
Repeat minutes 16:00-21:00 |
3.7 |
2-8% |
4-7 |
| 26:00-29:00 |
Fast climb |
4.0 |
4% |
6 |
| 29:00-30:00 |
Recover |
4.0 |
2% |
4-5 |
| 30:00-38:00 |
Repeat minutes 26:00-30:00 twice |
4.0 |
2-4% |
4-6 |
| 38:00-40:00 |
Walk Briskly |
4.2 |
2% |
5 |
| 40:00-45:00 |
Cool down |
3.0-3.5 |
1% |
3-4 |
Total time: 45 minutes
Power Hour
This 60-minute workout will fly by. The secret: variety! Instead of
doing hills or speed intervals, you'll do a little of both.
| Time |
What to do |
Speed (mph) |
Incline |
RPE (1-10) |
| 0:00-5:00 |
Warm up |
3.0-4.0 |
1% |
3-4 |
| 5:00-10:00 |
Walk briskly |
4.0-4.2 |
1% |
5-6 |
| 10:00-12:00 |
Jog |
5.5 |
1% |
6-7 |
| 12:00-17:00 |
Walk briskly |
4.0-4.2 |
1% |
6 |
| 17:00-19:00 |
Jog |
5.5 |
1% |
6-7 |
| 19:00-22:00 |
Walk briskly |
4.0-4.2 |
1% |
6 |
| 22:00-23:00 |
Jog |
5.5 |
1% |
6-7 |
| 23:00-25:00 |
Walk briskly |
4.0-4.2 |
1% |
6 |
| 25:00-30:00 |
Climb (start at 2%, and increase the incline 1%
every minute) |
3.5 |
2-6% |
6-7 |
| 30:00-32:00 |
Recover |
3.5 |
2% |
5-6 |
| 32:00-37:00 |
Climb (start at 4% and increase the incline 1%
every minute) |
3.5 |
4-8% |
6-8 |
| 37:00-39:00 |
Recover |
3.5 |
2% |
5-6 |
| 39:00-42:00 |
Climb |
3.5 |
8% |
7-8 |
| 42:00-43:00 |
Recover |
3.5 |
2% |
5-6 |
| 43:00-46:00 |
Climb |
3.5 |
8% |
7-8 |
| 46:00-47:00 |
Recover |
3.5 |
2% |
5-6 |
| 47:00-50:00 |
Climb |
3.5 |
8% |
7-8 |
| 50:00-55:00 |
Walk briskly |
4.0-4.2 |
2% |
6 |
| 55:00-60:00 |
Cool down |
3.0-3.5 |
0% |
3-4 |
Total time: 60 minutes
Tuesday: Eating Plan
| Meals |
Tuesday |
| Breakfast |
Whole wheat toast with almond butter (1 slice
bread, 1 TBS almond butter)
Orange
Reduced fat milk (1 cup) |
| Snack |
Pear |
| Lunch |
Egg salad over mixed greens with vinaigrette
dressing (½ cup egg salad, 2 tsp mayonnaise, 2 cups mixed
greens, 1 TBS vinaigrette - 3 g of sugar or less per serving) |
| Snack |
Light yogurt (6 oz container) |
| Dinner |
Chicken fajitas with whole wheat tortillas (4 oz
chicken, 1/3 cup black beans, ½ cup sautéed
onions and peppers, 1-6" tortilla) Guacamole (¼ cup) Salsa
(½ cup) Sour cream (2 TBS) |
| 100-Calorie Snack (optional) |
Kiwi slices with chopped pecans (1 kiwi, 2 TBS
nuts) |
Tuesday: Exercise Plan
Speed Play
The intervals keep the intensity and calorie burn high.
| Time |
What to do |
Speed (mph) |
RPE |
| 0:00-5:00 |
Warm up |
3.5-3.8 |
4 |
| 5:00-10:00 |
Walk fast |
4.0 |
6-7 |
| 10:00-12:00 |
Sprint |
6.0-7.0 |
8 |
| 12:00-13:00 |
Recover |
3.5-3.8 |
5-6 |
| 13:00 to 31:00 |
Repeat minutes 10 through 13, 6 times |
3.5-7.0 |
5-8 |
| 31:00 to 35:00 |
Cool down |
3.5-3.8 |
5 |
Total time: 35 minutes
Incline
Challenge
This hill workout will feel super-challenging at the start, but you'll
be rewarded with flatter ground as you reach the end.
| Time |
What to do |
Speed (mph) |
Incline |
RPE (1-10) |
| 0:00-4:00 |
Warm up |
3.5 |
1% |
3-4 |
| 4:00-9:00 |
Climb |
3.5 |
8-10% |
6-8 |
| 9:00-10:00 |
Recover |
3.5 |
2% |
4-6 |
| 10:00-16:00 |
Repeat minutes 4:00-10:00 |
3.5 |
2-10% |
4-8 |
| 16:00-20:00 |
Climb |
3.7 |
6-8% |
5-7 |
| 20:00-21:00 |
Recover |
3.7 |
2% |
4-5 |
| 21:00-26:00 |
Repeat minutes 16:00-21:00 |
3.7 |
2-8% |
4-7 |
| 26:00-29:00 |
Fast climb |
4.0 |
4% |
6 |
| 29:00-30:00 |
Recover |
4.0 |
2% |
4-5 |
| 30:00-38:00 |
Repeat minutes 26:00-30:00 twice |
4.0 |
2-4% |
4-6 |
| 38:00-40:00 |
Walk Briskly |
4.2 |
2% |
5 |
| 40:00-45:00 |
Cool down |
3.0-3.5 |
1% |
3-4 |
Total time: 45 minutes
Power Hour
This 60-minute workout will fly by. The secret: variety! Instead of
doing hills or speed intervals, you'll do a little of both.
| Time |
What to do |
Speed (mph) |
Incline |
RPE (1-10) |
| 0:00-5:00 |
Warm up |
3.0-4.0 |
1% |
3-4 |
| 5:00-10:00 |
Walk briskly |
4.0-4.2 |
1% |
5-6 |
| 10:00-12:00 |
Jog |
5.5 |
1% |
6-7 |
| 12:00-17:00 |
Walk briskly |
4.0-4.2 |
1% |
6 |
| 17:00-19:00 |
Jog |
5.5 |
1% |
6-7 |
| 19:00-22:00 |
Walk briskly |
4.0-4.2 |
1% |
6 |
| 22:00-23:00 |
Jog |
5.5 |
1% |
6-7 |
| 23:00-25:00 |
Walk briskly |
4.0-4.2 |
1% |
6 |
| 25:00-30:00 |
Climb (start at 2%, and increase the incline 1%
every minute) |
3.5 |
2-6% |
6-7 |
| 30:00-32:00 |
Recover |
3.5 |
2% |
5-6 |
| 32:00-37:00 |
Climb (start at 4% and increase the incline 1%
every minute) |
3.5 |
4-8% |
6-8 |
| 37:00-39:00 |
Recover |
3.5 |
2% |
5-6 |
| 39:00-42:00 |
Climb |
3.5 |
8% |
7-8 |
| 42:00-43:00 |
Recover |
3.5 |
2% |
5-6 |
| 43:00-46:00 |
Climb |
3.5 |
8% |
7-8 |
| 46:00-47:00 |
Recover |
3.5 |
2% |
5-6 |
| 47:00-50:00 |
Climb |
3.5 |
8% |
7-8 |
| 50:00-55:00 |
Walk briskly |
4.0-4.2 |
2% |
6 |
| 55:00-60:00 |
Cool down |
3.0-3.5 |
0% |
3-4 |
Total time: 60 minutes
Wednesday: Meal Plan
| Meals |
Wednesday |
| Breakfast |
Berry Smoothie (1 cup reduced fat milk, 1 cup
plain yogurt, ¾ cup frozen berries, 2 TBS ground flaxseed) |
| Snack |
Homemade trail mix (¼ cup of cashews,
peanuts, sunflower seeds, unsweetened dried apricots) |
| Lunch |
Turkey and cheese lettuce roll-up (4 slices of
turkey deli meat, 2 slices of Swiss cheese, 2 large lettuce leaves, 1
TBS mayonnaise) |
| Snack |
Whole grain crackers with prepared spinach dip (4
crackers, 2 TBS dip) |
| Dinner |
Teriyaki tofu stir fry (4 oz tofu, 2 cups snow
peas, carrots, and water chestnuts, ¼ cup Teriyaki sauce)
Brown or Basmati rice (¾ cup) |
| 100-Calorie Snack (optional) |
1 oz dark chocolate |
Wednesday: Exercise PlanSpeed
Play
The intervals keep the intensity and calorie burn high.
| Time |
What to do |
Speed (mph) |
RPE |
| 0:00-5:00 |
Warm up |
3.5-3.8 |
4 |
| 5:00-10:00 |
Walk fast |
4.0 |
6-7 |
| 10:00-12:00 |
Sprint |
6.0-7.0 |
8 |
| 12:00-13:00 |
Recover |
3.5-3.8 |
5-6 |
| 13:00 to 31:00 |
Repeat minutes 10 through 13, 6 times |
3.5-7.0 |
5-8 |
| 31:00 to 35:00 |
Cool down |
3.5-3.8 |
5 |
Total time: 35 minutes
Incline Challenge
This hill workout will feel super-challenging at the start, but you'll
be rewarded with flatter ground as you reach the end.
| Time |
What to do |
Speed (mph) |
Incline |
RPE (1-10) |
| 0:00-4:00 |
Warm up |
3.5 |
1% |
3-4 |
| 4:00-9:00 |
Climb |
3.5 |
8-10% |
6-8 |
| 9:00-10:00 |
Recover |
3.5 |
2% |
4-6 |
| 10:00-16:00 |
Repeat minutes 4:00-10:00 |
3.5 |
2-10% |
4-8 |
| 16:00-20:00 |
Climb |
3.7 |
6-8% |
5-7 |
| 20:00-21:00 |
Recover |
3.7 |
2% |
4-5 |
| 21:00-26:00 |
Repeat minutes 16:00-21:00 |
3.7 |
2-8% |
4-7 |
| 26:00-29:00 |
Fast climb |
4.0 |
4% |
6 |
| 29:00-30:00 |
Recover |
4.0 |
2% |
4-5 |
| 30:00-38:00 |
Repeat minutes 26:00-30:00 twice |
4.0 |
2-4% |
4-6 |
| 38:00-40:00 |
Walk Briskly |
4.2 |
2% |
5 |
| 40:00-45:00 |
Cool down |
3.0-3.5 |
1% |
3-4 |
Total time: 45 minutes
Power Hour
This 60-minute workout will fly by. The secret: variety! Instead of
doing hills or speed intervals, you'll do a little of both.
| Time |
What to do |
Speed (mph) |
Incline |
RPE (1-10) |
| 0:00-5:00 |
Warm up |
3.0-4.0 |
1% |
3-4 |
| 5:00-10:00 |
Walk briskly |
4.0-4.2 |
1% |
5-6 |
| 10:00-12:00 |
Jog |
5.5 |
1% |
6-7 |
| 12:00-17:00 |
Walk briskly |
4.0-4.2 |
1% |
6 |
| 17:00-19:00 |
Jog |
5.5 |
1% |
6-7 |
| 19:00-22:00 |
Walk briskly |
4.0-4.2 |
1% |
6 |
| 22:00-23:00 |
Jog |
5.5 |
1% |
6-7 |
| 23:00-25:00 |
Walk briskly |
4.0-4.2 |
1% |
6 |
| 25:00-30:00 |
Climb (start at 2%, and increase the incline 1%
every minute) |
3.5 |
2-6% |
6-7 |
| 30:00-32:00 |
Recover |
3.5 |
2% |
5-6 |
| 32:00-37:00 |
Climb (start at 4% and increase the incline 1%
every minute) |
3.5 |
4-8% |
6-8 |
| 37:00-39:00 |
Recover |
3.5 |
2% |
5-6 |
| 39:00-42:00 |
Climb |
3.5 |
8% |
7-8 |
| 42:00-43:00 |
Recover |
3.5 |
2% |
5-6 |
| 43:00-46:00 |
Climb |
3.5 |
8% |
7-8 |
| 46:00-47:00 |
Recover |
3.5 |
2% |
5-6 |
| 47:00-50:00 |
Climb |
3.5 |
8% |
7-8 |
| 50:00-55:00 |
Walk briskly |
4.0-4.2 |
2% |
6 |
| 55:00-60:00 |
Cool down |
3.0-3.5 |
0% |
3-4 |
Total time: 60 minutes
Thursday: Meal Plan
|
Thursday |
| Breakfast |
Greek egg scramble (3 egg whites, ¾cup
red onions, tomatoes, and olives, 2 TBS feta cheese)
Pomegranate (1) |
| Snack |
String cheese (1) |
| Lunch |
Pasta salad (3 oz grilled chicken, 1 cup grilled
eggplant and roasted red peppers, ½ cup chickpeas, 1 cup
pasta, 2 TBS Italian dressing) |
| Snack |
Celery sticks with peanut butter (8 celery
sticks, 2 TBS all-natural peanut butter) |
| Dinner |
Turkey Chili (3 oz ground turkey, ½
cup kidney beans, ½ cup onion, ½ cup tomato
sauce, chili seasoning. Top with ¼ cup reduced fat cheddar
cheese Strawberry spinach salad (2 cups spinach, ½ cup
strawberries, 2 TBS pistachios, 2 TBS balsamic vinaigrette) |
| 100-Calorie Snack (optional) |
Baked apple with cinnamon (1) |
Thursday: Exercise Plan
Do 45 to 60 minutes of any activity at a moderate
intensity (the level at which you can hold a conversation).
Friday: Meal Plan
| Meals |
Friday |
| Breakfast |
Whole wheat waffle with peanut butter and honey
(1 waffle, 1 TBS peanut butter, 1 tsp of honey)
Light vanilla soy milk (1 cup)
Star Fruit (carombola) |
| Snack |
Hard-boiled egg (1) |
| Lunch |
Black-bean soup (1 cup soup topped with 1 TBS
sour cream and 1 tsp chopped scallion)
Whole wheat pita triangles (4) |
| Snack |
Cucumber slices with roasted red pepper hummus
(½ cup cucumbers, ¼ cup hummus) |
| Dinner |
Baked salmon (4 oz)
Sautéed green beans and mushrooms (1 cup green beans and
mushrooms, 1TBS olive oil, chopped garlic to taste)
Quinoa (½ cup) |
| 100-Calorie Snack (optional) |
Light yogurt (6 oz container) |
Friday: Exercise Plan
Speed Play
The intervals keep the intensity and calorie burn high.
| Time |
What to do |
Speed (mph) |
RPE |
| 0:00-5:00 |
Warm up |
3.5-3.8 |
4 |
| 5:00-10:00 |
Walk fast |
4.0 |
6-7 |
| 10:00-12:00 |
Sprint |
6.0-7.0 |
8 |
| 12:00-13:00 |
Recover |
3.5-3.8 |
5-6 |
| 13:00 to 31:00 |
Repeat minutes 10 through 13, 6 times |
3.5-7.0 |
5-8 |
| 31:00 to 35:00 |
Cool down |
3.5-3.8 |
5 |
Total time: 35 minutes
Incline Challenge
This hill workout will feel super-challenging at the start, but you'll
be rewarded with flatter ground as you reach the end.
| Time |
What to do |
Speed (mph) |
Incline |
RPE (1-10) |
| 0:00-4:00 |
Warm up |
3.5 |
1% |
3-4 |
| 4:00-9:00 |
Climb |
3.5 |
8-10% |
6-8 |
| 9:00-10:00 |
Recover |
3.5 |
2% |
4-6 |
| 10:00-16:00 |
Repeat minutes 4:00-10:00 |
3.5 |
2-10% |
4-8 |
| 16:00-20:00 |
Climb |
3.7 |
6-8% |
5-7 |
| 20:00-21:00 |
Recover |
3.7 |
2% |
4-5 |
| 21:00-26:00 |
Repeat minutes 16:00-21:00 |
3.7 |
2-8% |
4-7 |
| 26:00-29:00 |
Fast climb |
4.0 |
4% |
6 |
| 29:00-30:00 |
Recover |
4.0 |
2% |
4-5 |
| 30:00-38:00 |
Repeat minutes 26:00-30:00 twice |
4.0 |
2-4% |
4-6 |
| 38:00-40:00 |
Walk Briskly |
4.2 |
2% |
5 |
| 40:00-45:00 |
Cool down |
3.0-3.5 |
1% |
3-4 |
Total time: 45 minutes
Power Hour
This 60-minute workout will fly by. The secret: variety! Instead of
doing hills or speed intervals, you'll do a little of both.
| Time |
What to do |
Speed (mph) |
Incline |
RPE (1-10) |
| 0:00-5:00 |
Warm up |
3.0-4.0 |
1% |
3-4 |
| 5:00-10:00 |
Walk briskly |
4.0-4.2 |
1% |
5-6 |
| 10:00-12:00 |
Jog |
5.5 |
1% |
6-7 |
| 12:00-17:00 |
Walk briskly |
4.0-4.2 |
1% |
6 |
| 17:00-19:00 |
Jog |
5.5 |
1% |
6-7 |
| 19:00-22:00 |
Walk briskly |
4.0-4.2 |
1% |
6 |
| 22:00-23:00 |
Jog |
5.5 |
1% |
6-7 |
| 23:00-25:00 |
Walk briskly |
4.0-4.2 |
1% |
6 |
| 25:00-30:00 |
Climb (start at 2%, and increase the incline 1%
every minute) |
3.5 |
2-6% |
6-7 |
| 30:00-32:00 |
Recover |
3.5 |
2% |
5-6 |
| 32:00-37:00 |
Climb (start at 4% and increase the incline 1%
every minute) |
3.5 |
4-8% |
6-8 |
| 37:00-39:00 |
Recover |
3.5 |
2% |
5-6 |
| 39:00-42:00 |
Climb |
3.5 |
8% |
7-8 |
| 42:00-43:00 |
Recover |
3.5 |
2% |
5-6 |
| 43:00-46:00 |
Climb |
3.5 |
8% |
7-8 |
| 46:00-47:00 |
Recover |
3.5 |
2% |
5-6 |
| 47:00-50:00 |
Climb |
3.5 |
8% |
7-8 |
| 50:00-55:00 |
Walk briskly |
4.0-4.2 |
2% |
6 |
| 55:00-60:00 |
Cool down |
3.0-3.5 |
0% |
3-4 |
Total time: 60 minutes
Saturday: Meal Plan
| Meals |
Saturday |
| Breakfast |
Steel-cut oatmeal with cinnamon and walnuts
(½ cup oatmeal, 2 TBS walnuts, cinnamon to taste) Reduced
fat milk (1 cup)
Clementine (2)
|
| Snack |
Red grapes (1 ½ cups) |
| Lunch |
Caesar salad (3 ounces grilled chicken, 3 cups
romaine lettuce, 2 TBS whole wheat croutons, 1/3 cup shaved parmesan
cheese, 1 TBS Caesar dressing) |
| Snack |
Whole grain, high fiber cereal mixed with peanuts
(½ cup cereal, ¼ cup peanuts) |
| Dinner |
Open-faced Portabella mushroom sandwich (1
grilled mushroom, 1 TBS olive oil, 3 slices onion, 2 lettuce leaves, 1
slice tomato, ½ whole wheat bun or 1 slice whole wheat bread
Grilled asparagus drizzled with olive oil and seasoning (1 cup
asparagus, 2 TBS olive oil) |
| 100-Calorie Snack (optional) |
Sugar-free hot cocoa (1 package sugar-free hot
cocoa, 1 cup milk) |
Saturday: Exercise Plan
Speed Play
The intervals keep the intensity and calorie burn high.
| Time |
What to do |
Speed (mph) |
RPE |
| 0:00-5:00 |
Warm up |
3.5-3.8 |
4 |
| 5:00-10:00 |
Walk fast |
4.0 |
6-7 |
| 10:00-12:00 |
Sprint |
6.0-7.0 |
8 |
| 12:00-13:00 |
Recover |
3.5-3.8 |
5-6 |
| 13:00 to 31:00 |
Repeat minutes 10 through 13, 6 times |
3.5-7.0 |
5-8 |
| 31:00 to 35:00 |
Cool down |
3.5-3.8 |
5 |
Total time: 35 minutes
Incline Challenge
This hill workout will feel super-challenging at the start, but you'll
be rewarded with flatter ground as you reach the end.
| Time |
What to do |
Speed (mph) |
Incline |
RPE (1-10) |
| 0:00-4:00 |
Warm up |
3.5 |
1% |
3-4 |
| 4:00-9:00 |
Climb |
3.5 |
8-10% |
6-8 |
| 9:00-10:00 |
Recover |
3.5 |
2% |
4-6 |
| 10:00-16:00 |
Repeat minutes 4:00-10:00 |
3.5 |
2-10% |
4-8 |
| 16:00-20:00 |
Climb |
3.7 |
6-8% |
5-7 |
| 20:00-21:00 |
Recover |
3.7 |
2% |
4-5 |
| 21:00-26:00 |
Repeat minutes 16:00-21:00 |
3.7 |
2-8% |
4-7 |
| 26:00-29:00 |
Fast climb |
4.0 |
4% |
6 |
| 29:00-30:00 |
Recover |
4.0 |
2% |
4-5 |
| 30:00-38:00 |
Repeat minutes 26:00-30:00 twice |
4.0 |
2-4% |
4-6 |
| 38:00-40:00 |
Walk Briskly |
4.2 |
2% |
5 |
| 40:00-45:00 |
Cool down |
3.0-3.5 |
1% |
3-4 |
Total time: 45 minutes
Power Hour
This 60-minute workout will fly by. The secret: variety! Instead of
doing hills or speed intervals, you'll do a little of both.
| Time |
What to do |
Speed (mph) |
Incline |
RPE (1-10) |
| 0:00-5:00 |
Warm up |
3.0-4.0 |
1% |
3-4 |
| 5:00-10:00 |
Walk briskly |
4.0-4.2 |
1% |
5-6 |
| 10:00-12:00 |
Jog |
5.5 |
1% |
6-7 |
| 12:00-17:00 |
Walk briskly |
4.0-4.2 |
1% |
6 |
| 17:00-19:00 |
Jog |
5.5 |
1% |
6-7 |
| 19:00-22:00 |
Walk briskly |
4.0-4.2 |
1% |
6 |
| 22:00-23:00 |
Jog |
5.5 |
1% |
6-7 |
| 23:00-25:00 |
Walk briskly |
4.0-4.2 |
1% |
6 |
| 25:00-30:00 |
Climb (start at 2%, and increase the incline 1%
every minute) |
3.5 |
2-6% |
6-7 |
| 30:00-32:00 |
Recover |
3.5 |
2% |
5-6 |
| 32:00-37:00 |
Climb (start at 4% and increase the incline 1%
every minute) |
3.5 |
4-8% |
6-8 |
| 37:00-39:00 |
Recover |
3.5 |
2% |
5-6 |
| 39:00-42:00 |
Climb |
3.5 |
8% |
7-8 |
| 42:00-43:00 |
Recover |
3.5 |
2% |
5-6 |
| 43:00-46:00 |
Climb |
3.5 |
8% |
7-8 |
| 46:00-47:00 |
Recover |
3.5 |
2% |
5-6 |
| 47:00-50:00 |
Climb |
3.5 |
8% |
7-8 |
| 50:00-55:00 |
Walk briskly |
4.0-4.2 |
2% |
6 |
| 55:00-60:00 |
Cool down |
3.0-3.5 |
0% |
3-4 |
Total time: 60 minutes
Sunday: Meal Plan
| Meals |
Sunday |
| Breakfast |
Mushroom and cheese omelet (2 whole eggs, 1 slice
reduced fat cheese, ½ cup mushrooms)
Grapefruit (½)
Whole grain toast (1 slice bread, 1 tsp of trans fat-free margarine) |
| Snack |
Apple with all-natural peanut butter (1 TBS)
Reduced fat milk (1 cup) |
| Lunch |
Whole wheat pita with tuna fish salad, romaine
lettuce, and tomato (Pita, 3 oz tuna fish, 2 romaine leaves, 2 slices
of tomato, 1 tsp mayonnaise)
Baby carrots with hummus (½ cup
carrots, ¼ cup hummus)
|
| Snack |
Almonds and unsweetened dried
apricots(¼cup) |
| Dinner |
Marinated grilled chicken breast (4 oz) (Use a
salad dressing than has 3 g of sugar or less per serving for the
marinade.)
Steamed broccoli topped with 1 TBSP parmesan cheese (1 cup)
Baked Sweet Potato (½) |
| 100-Calorie Snack (optional) |
Reduced fat plain yogurt with berries and chopped
walnuts (½ cup yogurt, ¼ cup berries, 1 tsp
walnuts) |
Sunday: Exercise Plan
Speed Play
The intervals keep the intensity and calorie burn high.
| Time |
What to do |
Speed (mph) |
RPE |
| 0:00-5:00 |
Warm up |
3.5-3.8 |
4 |
| 5:00-10:00 |
Walk fast |
4.0 |
6-7 |
| 10:00-12:00 |
Sprint |
6.0-7.0 |
8 |
| 12:00-13:00 |
Recover |
3.5-3.8 |
5-6 |
| 13:00 to 31:00 |
Repeat minutes 10 through 13, 6 times |
3.5-7.0 |
5-8 |
| 31:00 to 35:00 |
Cool down |
3.5-3.8 |
5 |
Total time: 35 minutes
Incline Challenge
This hill workout will feel super-challenging at the start, but you'll
be rewarded with flatter ground as you reach the end.
| Time |
What to do |
Speed (mph) |
Incline |
RPE (1-10) |
| 0:00-4:00 |
Warm up |
3.5 |
1% |
3-4 |
| 4:00-9:00 |
Climb |
3.5 |
8-10% |
6-8 |
| 9:00-10:00 |
Recover |
3.5 |
2% |
4-6 |
| 10:00-16:00 |
Repeat minutes 4:00-10:00 |
3.5 |
2-10% |
4-8 |
| 16:00-20:00 |
Climb |
3.7 |
6-8% |
5-7 |
| 20:00-21:00 |
Recover |
3.7 |
2% |
4-5 |
| 21:00-26:00 |
Repeat minutes 16:00-21:00 |
3.7 |
2-8% |
4-7 |
| 26:00-29:00 |
Fast climb |
4.0 |
4% |
6 |
| 29:00-30:00 |
Recover |
4.0 |
2% |
4-5 |
| 30:00-38:00 |
Repeat minutes 26:00-30:00 twice |
4.0 |
2-4% |
4-6 |
| 38:00-40:00 |
Walk Briskly |
4.2 |
2% |
5 |
| 40:00-45:00 |
Cool down |
3.0-3.5 |
1% |
3-4 |
Total time: 45 minutes
Power Hour
This 60-minute workout will fly by. The secret: variety! Instead of
doing hills or speed intervals, you'll do a little of both.
| Time |
What to do |
Speed (mph) |
Incline |
RPE (1-10) |
| 0:00-5:00 |
Warm up |
3.0-4.0 |
1% |
3-4 |
| 5:00-10:00 |
Walk briskly |
4.0-4.2 |
1% |
5-6 |
| 10:00-12:00 |
Jog |
5.5 |
1% |
6-7 |
| 12:00-17:00 |
Walk briskly |
4.0-4.2 |
1% |
6 |
| 17:00-19:00 |
Jog |
5.5 |
1% |
6-7 |
| 19:00-22:00 |
Walk briskly |
4.0-4.2 |
1% |
6 |
| 22:00-23:00 |
Jog |
5.5 |
1% |
6-7 |
| 23:00-25:00 |
Walk briskly |
4.0-4.2 |
1% |
6 |
| 25:00-30:00 |
Climb (start at 2%, and increase the incline 1%
every minute) |
3.5 |
2-6% |
6-7 |
| 30:00-32:00 |
Recover |
3.5 |
2% |
5-6 |
| 32:00-37:00 |
Climb (start at 4% and increase the incline 1%
every minute) |
3.5 |
4-8% |
6-8 |
| 37:00-39:00 |
Recover |
3.5 |
2% |
5-6 |
| 39:00-42:00 |
Climb |
3.5 |
8% |
7-8 |
| 42:00-43:00 |
Recover |
3.5 |
2% |
5-6 |
| 43:00-46:00 |
Climb |
3.5 |
8% |
7-8 |
| 46:00-47:00 |
Recover |
3.5 |
2% |
5-6 |
| 47:00-50:00 |
Climb |
3.5 |
8% |
7-8 |
| 50:00-55:00 |
Walk briskly |
4.0-4.2 |
2% |
6 |
| 55:00-60:00 |
Cool down |
3.0-3.5 |
0% |
3-4 |
Total time: 60 minutes
|
