Set 1: Level 2 Walk (Warmup) It's your warm-up, so engage the muscles and raise your heart rate. Consider it preparation for the workout. A five-minute walk at a leisurely pace should work. Three sets of 10 bodyweight squats and 10 dumbbell overhead shoulder presses follow.
Set 2: Level 3 Walk Time to accelerate. At Level 3, you're walking briskly and may converse, but you focus on your breath. Keep this for 7 minutes. Your pulse rate should be higher now, preparing your body for the next step.
Set 3: Level 4 Walk Level 4 requires walking as fast as possible without jogging. Do this for seven more minutes. It's healthy to be out of breath—it signifies you're working hard.
Set 4: Level 3 Walk Turn it down to Level 3 for seven minutes. This is your body's "reset" You're moving fast but letting your heart rate rest. Be careful not to relax. Do 20 dumbbell thrusters, which involve a squat into a shoulder press.
Set 5: Level 4 Walk Return to Level 4. Seven more minutes of fast walking. The home stretch is here, and your body is engaged. If you're not challenged, press harder. Do three sets of 10 reverse alternate lunges each leg and 10 pushups at Home Base.
Set 6: Level 3 Walk Seven-minute Level 3 final round. You should be sweating and high on endorphins. Make the most of your last "reset" before cooling down. Three sets of five single-leg RDLs per leg, then 10 upright rows with dumbbells or kettlebells for extra challenge.
Set 7: Level 2 Cool-Down Walk Cool off with a five-minute Level 2 walk. Back where you started, but your body has changed. You've worked out, burned calories, and made a significant step toward your fittest physique. Self-congratulate.