If you are underweight (weight is too low compared to your height and age):10 to 30 min workout per day. 3 times a week.
If you are overweight (weight is high compare to your height and age). Combine this program with other workout programs you like. 30 to 90 min per day. Around 5 Day per week.
For effective fat loss and weight loss: try half day intermittent fasting, eat healthy meals to nourish your cells and support your workouts. Drink enough plain water during the day to detoxify your body. IMPORTANT: Be recovered for your sessions, consume adequate healthy protein, get enough sleep regularly and listen to your body.
Pick 1 video or do all as your strength levels/schedules. Rest 1 week to 10 days before you start a new program
Week 14 days per week (10 - 60 Min training)Pick one video or do all as your choice
Week 23 days per week (10 - 60 Min training)Rest 4 days
Week 33 days per week (10 - 60 Min training)Pick one video or do all as your choice
Welcome you to Inshape community! We are happy to see you on board with us, thank you for being patient to go through hard work till you see changes. Surround yourself with motivation, limit unhealthy food, remember to take your Before photos and share your progress to inspire people ♡