Wednesday: Foam Rolling + 12,000 Steps
“Your body needs to recover after two days of intensity, but you don’t want to sit around doing nothing,” explains Rosante. “Foam rolling and stretching will improve your mobility and actually help to improve the quality of your workouts, [because] good mobility will allow you to achieve full range of motion in the moves. Executing these moves with a greater range of motion will force your body to exert more energy, and the more energy you exert, the more calories you burn.” A bigger range of motion means you’ll be able to squat deeper and lunge lower while using proper form. When the right muscle fibers are firing, you’ll get more out of every exercise.
Now pair that mobility work with some walking. Walking is a low-impact movement that increases blood flow and will help speed recovery, Rosante explains. “Plus, the simple science of weight loss is this: Expend more energy than you intake. Walking counts!” So break out the activity tracker or down load an app on your phone around and aim to get a solid 12,000 steps in (a little more than the normally cited 10,000 steps). “If the goal is weight loss, an extra 2,000 steps per day helps you kick things up,” says Rosante.
Thursday: Total-Body Strength Training
Do the same workout you did on Monday.
Friday: High-Intensity Group Fitness Class
“Do a high-intensity fitness class to kick up the calorie burn while keeping things fresh, interesting, and social,” says Rosante. Grab some friends and head to an indoor cycling studio, or sign up for the boot camp class you’ve been nervous to try. Having a strategic program like Rosante’s is important for efficiently moving toward your goals, but this where you have the chance to mix it up so you don’t get bored. No matter what you do, though, make sure you sweat—and have fun.
Saturday: Total-Body Strength Training
Do the same workout you did on Monday and Thursday.
Sunday: Rest Day
Ah, rest day—you’ve earned it. Muscles aren’t built while you’re working them—in fact, when you strength train, you’re breaking down muscle fibers. That’s why it’s important to build in rest and recovery time, so they have a chance to repair themselves a little stronger than before, explains Rosante.
“You’ve worked your ass off this past week,” says Rosante. “Rest up and get ready to crush it again next week.”
Stick with this plan for about four weeks, then mix it up.
Keep it up with this workout plan for three to four weeks, suggests Rosante. “Improve and progress with each workout, each week. Lift a little heavier. Push a little harder.” Even if you just focus on improving your form during every workout, that’s still progress, says Rosante.
After a month or so on this plan, it’ll be time to switch it up. “You don’t want to stay on it forever for a couple of reasons. First, you’d get bored out of your mind. And that’s a fitness killer right there,” says Rosante. “Second, your body is absolutely brilliant at adapting to stress. Eventually, it will find a way to make easy work of these sessions. When that happens, you’ll plateau and stop seeing progress. Change is essential.”
But hopefully, once you’ve been crushing your workouts for several weeks, you’ll feel more comfortable than ever moving forward in your fitness journey. And that alone is a big win, no matter what the scale says.