If you've had some fun doing the circuits in our 'BASIC INTERVAL TRAINING', you may enjoy giving these tougher interval training circuits a whirl.

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WHO'S AN ELF?

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I wrote this fitness programme for my wife, and it's actually the second of 2 programmes for her - this one is called the 'Hourglass Elf 2'.

 

Don't mind the pictures of our little doggy in the PDF file - since this was written for my wife, I peppered it with pictures of her favourite little man.

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Just click on this PDF icon to download it:

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HOW TO DO IT?

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Just follow the workouts according to the schedule, and watch the videos if you need to see how to do the exercises. Check out the playlist in the link here: 

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https://youtube.com/playlist?list=PLQzd95MxW1L4trkPmwwNG4vyrB2ai8SsA

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Just scroll through the playlist to find the video for the particular day of workouts you're doing.

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You need access to some weights - a set of dumbbells should be enough for most exercises. You'll also need an exercise mat, running shoes, some elastic rersistance bands, and a lot of motivation.

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DIET

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I initially wrote this plan up to include a carbohydrate cycling routine where you alternate days of normal carb intake with days of low carb intake to help you burn fat faster, but this programme will work just great with an intermittent fasting routine too. Check out our article on INTERMITTENT FASTING here to get started with that diet.

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WRAP IT UP!

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This routine is challenging, but will get you a lot leaner quickly. Don't jump straight into this - give our 'BASIC INTERVALS' circuits a try for 1 to 2 months first. Get moving and burn some fat!