Memorial Day is around the corner and the best of summer follows right behind it. Are you ready to level up your fitness routine for a beach ready body? This eight week program is just what you need. Combining the research proven benefits of high intensity interval training (not just for serious athletes) through the foolproof Sprint 8 program, offered through many Vision and Matrix Home Fitness products, you will reduce body fat and increase muscle mass in just eight weeks. These home workouts are convenient and time efficient and will help you lose the winter bulk while targeting your core, arms, and backside (you want to look good leaving the beach, too, right?).

Why 8 weeks? 8 weeks is the perfect amount of time to commit to a tough but doable training program. By combining these workout routines with a clean diet, you’re giving your body the tools it needs to shed five to fifteen pounds and build visible muscle. The evidence backed Sprint 8 programming included in this plan has been demonstrated to boost energy (keeping you motivated), reduce body fat, promote lean muscle mass, and improve cholesterol in just eight weeks. After eight weeks of training you’ll probably be ready for a break to enjoy your first taste of summer and possibly repeat the program after a week or two. Here’s how to get started.

Choose your Cardio Equipment:  You already know that some cardio equipment is better than others at torching calories. You want to choose equipment that lets you, personally, get the hardest workout you can, while also maintaining good form. That means, no leaning on the machine. You also need to keep your core engaged and use a sufficient resistance to challenge your heart and the muscles involved. If you can run, choose a treadmill. If you aren’t a runner, or can’t tolerate the impact, an elliptical machine or exercise bike will also get you there.


Weeks 1-2: Nail the diet. Increase your Cardio Base and Begin Targeted Strength Training

Diet: We all know that abs are made in the kitchen, right? Start a food journal, do some meal planning, and measure your food to get a reality check on portion sizes. Your meals should be centered around whole foods … fruits, vegetables, and reasonably lean protein. If you’ve got more than five pounds to lose, keep your starchy and sugary carbs to a minimum as well (easy on the potatoes, pasta, and recovery drinks). Be careful about going too low on fat as that can impact your motivation for working out and make you hungrier in the long run. Your best approach is to include a small amount of fat, as well as healthy carbs and protein each time you eat. Now is a good time to cut out the extras . . . sugar, alcohol, and processed foods.

Workouts: This plan includes both an AM and PM workout schedule. Developing a morning workout routine is associated with higher success in sticking to your workouts so it’s a good habit to develop. These morning workouts are designed to be quick so you can get started on your day. If it works for you to switch up am and pm or to complete all of your workouts in the morning at this point, that’s fine.

Weeks 1-2 AM PM
Monday Sprint 8; Strength Workout 1
Tuesday 30 minutes of cardio at 75% of max heart rate, Strength Workout 2
Wednesday Sprint 8; Strength Workout 1
Thursday 30 minutes of cardio at 75% of max heart rate, Strength Workout 2
Friday 40 minutes of cardio at 75% of max heart rate
Saturday Sprint 8; Strength Workout 1
Sunday Recreation: walk or hike, take a yoga class, play frisbee, or garden. Whatever gets you moving on the weekend!
 

Weeks 3-4: Increase Intensity and Challenge:

Diet: The changes that you made during the first two weeks should feel more second nature now. If you need to revisit meal planning or food journaling this is a good time to recommit. If there is something you’ve been craving and stayed away from, schedule a time to enjoy it by having a dinner out of the house or meeting up with a friend for ice cream or a glass of wine. Workouts: To keep your body from adapting, these workout routines will add intensity to the workout routines of the first two weeks. Increase the load and muscular recruitment through adding in resistance bands and dumbbells. This will build muscle and increase stability, preparing you for more explosive work during weeks 4-6.  We are also increasing intensity through super-sets, back to back exercises targeting the same muscle group, and beginning a day of twice daily workouts to keep your metabolism high.

Weeks 3-4 AM PM
Monday Sprint 8; Strength Workout 3
Tuesday 30 minutes of cardio at 75% of max heart rate, Strength Workout 4
Wednesday Sprint 8; Strength Workout 3
Thursday 30 minutes of cardio at 75% of max heart rate, Strength Workout 4
Friday 25 minutes of cardio intervals at 75-85% of max heart rate 30 minutes of cardio at 75% of max heart rate
Saturday Sprint 8; Strength Workout 3
Sunday Recreation: walk or hike, take a yoga class, play frisbee, or garden. Whatever gets you moving on the weekend!
 

Weeks 5-6: Halfway There! Avoid the Plateau

Diet: It might get tougher to stick to your diet at this point, especially if the pounds are coming off. A tough training schedule increases your need for protein so make sure you’re getting plenty of that, as well as fat. Keep focusing on a variety of nutritious carbs from fruits and vegetables to help keep the cravings under control. Schedule a Friday evening with a friend to enjoy a meal or drink you’ve been craving and then get back on track with a tough Saturday morning workout. Workouts: Introducing the Saturday Slammer. After your Friday night out, eat a healthy breakfast and choose one of the calorie churning workouts given here (you can do the same workout routines on an elliptical or indoor bike as well). You’ll burn more than 500 calories and break up your routine. We are also adding an additional 2 workout day and stepping up the explosiveness of the strength training to support muscle growth while maintaining a high metabolism. The range of 75-85% of your max heart rate during interval training is designed to stay just below your lactate threshold in order to build endurance and recovery. You want to feel uncomfortable during this training, but as though you can stay there with effort for more than 5 minutes.

Weeks 5-6 AM PM
Monday Sprint 8; Strength Workout 5
Tuesday 25 minutes of cardio intervals at 75-85% of max heart rate 30 minutes of cardio at 75% of max heart rate, Strength Workout 6
Wednesday Sprint 8; Strength Workout 5
Thursday 30 minutes of cardio at 75% of max heart rate, Strength Workout 6
Friday 25 minutes of cardio intervals at 75-85% of max heart rate 30 minutes of cardio at 75-80% of max heart rate
Saturday Saturday Slammer (see above), Strength Workout 5
Sunday Recreation: walk or hike, take a yoga class, play frisbee, or garden. Whatever gets you moving on the weekend!
 

Weeks 7-8: Getting Shredded

Diet: You’re almost there! Keep your hydration up and continue including a variety of unprocessed foods to keep the cravings under control. If you’ve stepped back from journaling, reintroducing it now will keep you on track. During the final week, make sure to stay away from alcohol, processed sugar, and starchy foods to reduce bloat for your final weigh in or beach event. When you make it to the final week, take some time to recover by enjoying a favorite food and some extra rest. Workouts: Your goal is to avoid injury and support full muscle development before you head to the beach. We do this by adding more variety and rotating through the previous weeks’ workouts and hitting the upper body super-sets from weeks 3-4 hard. While we continue the frequency of workouts for a few more weeks, the upper body strength training is targeted at visible muscle development to help you get your pump on before you hit the beach.

Week 7 AM PM
Monday Sprint 8; Strength Workout 1
Tuesday 25 minutes of cardio intervals at 75-85% of max heart rate 30 minutes of cardio at 75% of max heart rate, Strength Workout 2
Wednesday Sprint 8; Strength Workout 3
Thursday 30 minutes of cardio at 75% of max heart rate, Strength Workout 4
Friday 25 minutes of cardio intervals at 75-85% of max heart rate 30 minutes of cardio at 80% of max heart rate
Saturday Saturday Slammer (see above), Strength workout 3
Sunday Rest or active recovery
 
Week 8 AM PM
Monday Sprint 8; Strength Workout 5
Tuesday 25 minutes of cardio intervals at 75-85% of max heart rate 30 minutes of cardio at 75% of max heart rate, Strength Workout 6
Wednesday Sprint 8; Strength Workout 1
Thursday 30 minutes of cardio at 75% of max heart rate, Strength Workout 2
Friday 25 minutes of cardio intervals at 75-85% of max heart rate 30 minutes of cardio at 80% of max heart rate
Saturday Saturday Slammer (see above), Strength Workout 3
Sunday Enjoy the Beach!
 

Enjoy the results of your hard work over the past eight weeks. Remember that your body needs to recover after pushing hard. Take the next week or two to focus on sleep, nutrition, and recovery while you step back on your training volume and intensity. You can repeat this training plan once again before Labor Day to end the summer in even better shape!
To make your workouts easier, we've lowered prices on all our home cardio and strength machines. Stop in store today to talk to a fitness expert and try machines in person. We'll make sure you reach your summer fitness goals.