Goal – Lose 5-10 lbs + Gain Muscle

Month 1: 3 times a week
Month 2: 3-4 times a week
Month 3: 4-5 times a week

Maintenance: 3-5 times a week

*Max one steady state a week or all HIIT

Goal – Lose 15+ lbs + Gain Muscle

Month 1: 2 HIIT Cardio & 1 30-40 min steady state cardio per week
Month 2: 3 HIIT Cardio & 1 30-40 min steady state cardio per week
Month 3: 4 HIIT Cardio & 1 30-40 min steady state cardio per week

Maintenance: 3-5 times a week

Goal – Gain Weight + Gain Muscle

Month 1: 1-2 HIIT Cardio per week
Month 2: 2 HIIT Cardio per week
Month 3: 2-3 HIIT Cardio per week

Maintenance: 2-3 HIIT Cardio per week

*No steady state month 1 or 2 (you can do a steady state in place of HIIT on month 3 & maintenance months if you like).

*Bike sprints should be 1 of your HIIT sessions each week for the first three months (the other(s) you can chose from the list and mix it up).