With this easy-to-follow workout plan, you can cut cravings, boost fat burn, and regain control of your body.Sample Weekly ScheduleAim for five 20-minute Morning Meltdown Interval cardio sessions per week (intensity levels below), and three PM Sculpt and Burn strength-training sessions each week. Feel free to swap days as needed to fit into your schedule.DAY 1: Cardio intervals in the AM, Strength circuit in the PMDAY 2: Cardio intervals in the AMDAY 3: Strength circuit in the PMDAY 4: Cardio intervalsDAY 5: Cardio intervals in the AM, Strength circuit in the PMDAY 6: Cardio intervals in the AMDAY 7: Rest[sidebar]Morning Meltdown Intervals: During low intensity periods, you should be able to easily carry on a converstation. When it comes to high intensity, push yourself to the point that talking is nearly impossible. TIME INTENSITY3 min Low2 min Moderate2 min High2 min Moderate2 min High2 min Moderate2 min High2 min Moderate3 min Low[header=PM Sculpt and Burn]PM Sculpt and BurnThese multitasking exercises will supercharge your workout. Aim to do them between 4 and 8 PM, when your muscles are warm and ready to perform at their peak. Start with 2 sets of 10 reps of each exercise. When you can complete 3 sets of 15 reps, increase the weight or use tougher resistance bands.Targets:
- LUNGE WITH SINGLE-ARM ROW Thighs, back, triceps, bicepsStand on middle of band with left foot, holding both handles and a dumbbell in right hand. Step back with right foot. Bend right knee toward floor and draw dumbbell and handles toward right armpit. Hold; return to start. Complete set; repeat on opposite side. Targets:
- LEG LIFT WITH SHOULDER PRESS Glutes, hips, outer thighs, shouldersStand with feet hip-width apart, resistance-band loop around ankles. Hold a dumbbell in each hand, arms at shoulder height, elbows bent. Slowly press right leg out to side as you extend arms overhead. Return to start and repeat with left leg. That’s 1 rep.
- KICKBACK WITH BICEPS CURL Targets: Glutes, hamstrings, bicepsStand with feet hip-width apart, resistance-band loop around ankles. Hold a dumbbell in each hand, arms by sides with palms facing up. Slowly extend right leg behind you as you bend elbows to raise dumbbells in front of shoulders. Return to start and repeat with left leg. That’s 1 rep. [header=More Belly-Melting Moves]Targets:
- TRICEPS PULL WITH KNEE RAISE Triceps, abs, glutesWith feet hip-width apart, grasp one end of resistance band with left hand, holding opposite loop in right hand (band should be doubled). Lift arms to a bow-and-arrow position at chest height, right arm bent and left arm extended. Pull right hand toward right armpit as you lift left knee toward right shoulder. Return to start. Complete set; repeat on opposite side. Targets:
- CHEST-FLY ABS Abs, chest, armsLie flat on floor and place resistance band across bottom of feet (you may need to double band). Bend knees 90 degrees and lift feet, holding 1 end of band in each hand, palms facing each other. Lift shoulders off floor while pressing legs forward about 45 degrees to floor, bringing arms out to sides. Hold, then slowly return to start.
- WOOD CHOP WITH KNEE RAISE Waist, shoulders, glutesStand with feet hip-width apart, left foot 6 to 12 inches behind right foot. Hold a dumbbell over right shoulder in both hands. Slowly lower dumbbell diagonally across body toward left hip as you raise left knee toward right shoulder. Hold, then slowly return to start. Complete set; repeat on opposite side. Targets: Targets:
- CROSS-OVER BRIDGE Glutes, hamstrings, core, tricepsHolding dumbbell in right hand, lie on back with heels on edge of chair. Pressing into heels, lift hips and extend right arm above right shoulder. Slowly bend right elbow, lowering dumbbell toward left ear. Straighten arm to complete 1 rep, keeping hips raised throughout. More from Prevention: Reset Your Body’s Clock To Lose Weight All Day Long The Body Clock Reset Diet is adapted from The Belly Melt Diet, by the editors of Prevention. To find out more, go to thebellymeltdiet.com.
