Programma di allenamento di 12 settimane per far perdere peso

EXERCISE PLAN: BEGINNER

Week 1
Mon	Core
Tue		20 – 30 min steady-state cardio
Wed	Upper body
Thu		20 – 30 min steady-state cardio
Fri	Total body
Sat		20 – 30 min steady-state cardio
Sun		REST
Week 2
Mon	Core
Tue		30 min steady-state cardio
Wed	Upper body
Thu		30 min steady-state cardio
Fri	Total body
Sat		30 min steady-state cardio
Sun		REST
Week 3
Mon	Core
Tue		30 – 40 min steady-state cardio
Wed	Upper body
Thu		30 – 40 min steady-state cardio
Fri	Total body
Sat		30 – 40 min steady-state cardio
Sun		REST
Week 4
Mon	Core	20 min steady-state cardio
Tue		40 - 45 min steady-state cardio
Wed	Upper body
Thu		40 - 45 min steady-state cardio
Fri	Total body
Sat		40 - 45 min steady-state cardio
Sun	REST	REST
Week 5
Mon	Core	20 min steady-state cardio
Tue		45 min steady-state cardio
Wed	Upper body
Thu		45 min steady-state cardio
Fri	Total body
Sat		20 min HIIT
Sun	REST	REST
Week 6
Mon	Core	20 min steady-state cardio
Tue		45 min steady-state cardio
Wed	Upper body
Thu		45 min steady-state cardio
Fri	Total body
Sat		20 min HIIT
Sun	REST	REST
Week 7
Mon	Core	10 min HIIT 10 min steady-state cardio
Tue		45 min steady-state cardio
Wed	Upper body
Thu		45 min steady-state cardio
Fri	Total body
Sat		20 min HIIT
Sun	REST	REST
Week 8
Mon	Core	15 min HIIT 10 min steady-state cardio
Tue		45 min steady-state cardio
Wed	Upper body
Thu		45 min steady-state cardio
Fri	Total body
Sat		20 min HIIT
Sun	REST	REST
Week 9
Mon	Core	15 min HIIT 10 min steady-state cardio
Tue		45 min steady-state cardio
Wed	Upper body	15 min HIIT 10 min steady
Thu		45 min steady-state cardio
Fri	Total body
Sat		45 min steady-state cardio
Sun	REST	REST
Week 10
Mon	Core	15 min HIIT 10 min steady-state cardio
Tue		45 min steady-state cardio
Wed	Upper body	15 min HIIT 10 min steady-state cardio
Thu		45 min steady-state cardio
Fri	Total body
Sat		45 min steady-state cardio
Sun	REST	REST
Week 11
Mon	Core	15 min HIIT 10 min steady-state cardio
Tue		50 min steady-state cardio
Wed	Upper body	15 min HIIT 10 min steady-state cardio
Thu		50 min steady-state cardio
Fri	Total body
Sat		50 min steady-state cardio
Sun	REST	REST
Week 12
Mon	Core	20 min HIIT 10 min steady-state cardio
Tue		50 - 60 min steady-state cardio
Wed	Upper body	20 min HIIT 10 min steady-state cardio
Thu		50 - 60 min steady-state cardio
Fri	Total body
Sat		50 - 60 min steady-state cardio
Sun	REST	REST

Fonte http://www.superskinnyme.com/weight-loss-exercise-plan.html