Welcome to week 4 of your Get Fit Fast program! By this point, you should be seeing some real progress in your fitness level. Keep up the good work!.

: Warm Up

As always, start with a 5-10 minute warm up to get your muscles ready for exercise. This can be anything from jumping jacks to a brisk walk on the treadmill. Just make sure you get your heart rate up and your blood flowing.

: Circuit Training

Today’s workout will be a circuit training session. This means you’ll perform a series of exercises in a row with little to no rest in between. This is a great way to keep your heart rate up and maximize your calorie burn.

Exercise 1: Squat Jumps

Start in a squat position, feet shoulder width apart. Jump up explosively, reaching for the sky. Land back in your squat position and repeat for 10-12 reps.

If you can’t jump, simply stand up and return to your squat position, repeating for the same number of reps.

Push Ups: Exercise 2

Lie face down on the floor with your hands placed shoulder-width apart. Push your body up off the ground by extending your arms. Lower your body back down to the ground and repeat for 10-12 reps.

If you need to modify this exercise, perform push ups against a wall or counter top.

Lunges: Exercise 3

Stand with your feet shoulder-width apart. Step forward with your right foot, bending your knee and lowering your body until your right thigh is parallel to the ground. Stand back up and repeat on the opposite leg. Perform 10-12 reps on each leg.

Exercise 4: Dumbbell Rows

Kneel down beside a bench with a dumbbell in one hand. Place the opposite hand on the bench for support. Raise the dumbbell toward your chest, keeping your elbow close to your body. Lower the dumbbell back down and repeat for 10-12 reps on each arm.

Plank: Exercise 5

Start in a push up position, but instead of lowering yourself to the ground, hold yourself up with your arms outstretched. Keep your body straight and hold this position for 30-60 seconds.

: Cool Down

Finish your workout with a 5-10 minute cool down. This can be a slow walk on the treadmill or a series of stretches. Just make sure you bring your heart rate back down gradually.