Welcome to Day 2 of your 4-week body transformation journey! Today, we’ll be focusing on both cardio and strength training, to help you build lean muscle and burn fat at the same time. Let’s get started!.

Warm-Up

Before we begin our workout, let’s start with a quick warm-up to get our heart rate up and our muscles ready.

Cardio

Start your cardio portion of the workout with a 5-minute light jog on the treadmill. After that, it’s time to do some high-intensity interval training (HIIT).

: HIIT Workout

For this HIIT workout, we’ll be doing 20 seconds of intense work followed by 10 seconds of rest. Repeat each exercise for 8 rounds before moving on to the next exercise.

1. Jumping Jacks

Jumping jacks are a classic exercise for a reason. They work your entire body and get your heart rate up fast. Stand with your feet together and your arms at your sides. Jump your feet apart while simultaneously raising your arms above your head.

Jump your feet back together while lowering your arms. Repeat for 20 seconds.

2. Mountain Climbers

Start in a plank position with your arms straight and your hands directly under your shoulders. Bring your right foot up towards your right elbow, then switch to bring your left foot up towards your left elbow.

Keep switching back and forth, moving as quickly as you can for 20 seconds.

3. High Knees

Start with your feet hip-width apart. Lift your right knee towards your chest, then switch to lift your left knee towards your chest. Keep switching back and forth, moving as quickly as you can for 20 seconds.

4. Burpees

Burpees are a total-body exercise that will get your heart rate sky-high. Start standing, then drop down into a push-up position. Do one push-up, then jump your feet back towards your hands. Stand up and jump, reaching your arms overhead.

Repeat for 20 seconds.

Strength Training

Now that we’ve worked up a sweat, it’s time to incorporate some strength training exercises into our routine to build lean muscle and help us burn more fat throughout the day.

For this workout, we’ll be doing 3 sets of each exercise, with 12-15 reps per set.

1. Dumbbell Lunges

Hold a pair of dumbbells at your sides and stand with your feet hip-width apart. Take a big step forward with your right foot and lower your body down towards the ground until your right knee is at a 90-degree angle.

Push through your right heel to stand back up. Repeat on your left side. Alternate back and forth for 12-15 reps per leg.

2. Push-Ups

Start in a plank position with your hands slightly wider than your shoulders. Lower your body down towards the ground until your chest almost touches the floor, then push back up. Repeat for 12-15 reps.

3. Dumbbell Shoulder Press

Hold a pair of dumbbells at your shoulders, with your palms facing forward. Press the weights up overhead until your arms are fully extended. Lower them back down to your shoulders and repeat for 12-15 reps.

4. Plank Jacks

Start in a plank position with your hands directly under your shoulders. Quickly jump your feet out to the sides and then back together again. Repeat for 12-15 reps.

Cool-Down

Finish your workout with a 5-10 minute cool-down, incorporating stretches to help you reduce muscle soreness and increase your flexibility.

Conclusion

Great job on completing Day 2 of your 4-week body transformation journey! Keep it up and remember to stay consistent with your workouts and healthy eating habits. We’ll see you for Day 3!.