Fat Loss Training Plan

Minimum Requirements for Cardio Training

Cardiovascular training, or “cardio” for short, is any activity that raises your heart rate and keeps it elevated, such as brisk walking, skipping, cycling, or boxing drills. It’s essential for building stamina, burning calories, and keeping your heart and lungs healthy.

The table below shows you the minimum recommended amount of cardio per week. These numbers are based on health guidelines and give you a clear place to start.

To gain the benefits of cardio exercise, you must engage in at least 150 minutes of moderate activity or 75 minutes of vigorous activity each week.

Splitting Your Time

You don’t need to complete your entire cardio goal in one long session. For beginners, shorter sessions add up; for example, three 10-minute walks make 30 minutes. The main thing is reaching your daily or weekly total.

Progression

Start with the minimum shown in the table. Once you can complete it consistently for a few weeks, add 5 extra minutes to your sessions, or swap a moderate day for a vigorous one. Over time, this gradual progression will build your endurance and confidence.

Recovery

Rest days are built into the schedule for a reason. They allow your muscles, joints, and cardiovascular system to recover so you come back stronger and avoid burnout.

Intensity Levels

When training to improve cardiovascular health, you engage in moderate or vigorous intensity levels.

• Moderate Intensity: Your breathing speeds up, but you can still hold a conversation. This builds endurance and helps with steady calorie burn.
• Vigorous Intensity: Talking becomes difficult as your breathing gets heavier. This challenges your body more, improves fitness faster, and targets fat while minimising muscle loss.

Use your HRR target zones on your Goal Sheet to better understand the intensity of your training.

Tip: Once you remember the number for your division point, it’s simple to tell whether you are working moderately or vigorously.

Minimum Requirements for Strength Training

How to Do It

• Repetitions (Reps): A rep is one full movement of an exercise (e.g., going down and up in a push-up = 1 rep). Do 8–12 reps for each exercise.
• Sets: A set is a group of reps done together before taking a break. Start with 1 set per exercise if you’re brand new. Over time, work up to 2–4 sets.
• Effort: Use a weight, resistance band, or bodyweight variation that feels hard by the last 2 reps — but you should still be able to finish safely. That’s called training to fatigue, not failure.
• Rest Between Sets: Take 2–3 minutes of rest before repeating the same exercise again.
• Rest Between Sessions: Give each muscle group 48 hours of rest. For example, if you trained your legs on Monday, wait until Wednesday before working them again.
• Exercise Choice:
  • Compound (multi-joint) moves: Work multiple muscles at once (e.g., squats, push-ups, rows). These give you the most bang for your buck.
  • Isolation (single-joint) moves: Focus on one muscle at a time (e.g., bicep curls, leg extensions). These are great add-ons but shouldn’t be the main focus.
• Balance: Train opposite muscles (push vs. pull, front vs. back). Example: chest presses (push) + rows (pull). This keeps your body balanced and avoids injuries.
• Technique First: Learn the movement correctly before adding weight. Good form always beats heavy weights.

Beginner Tip: Start with two sessions per week using only bodyweight moves (squats, push-ups, planks, rows with bands). Once you feel more confident, add a 3rd day or increase sets.

Get Rid Regime Workout Schedule

Below you will find the Get Rid Regime workout schedule, carefully designed to guide you through your training.

Please note that the information above is provided in case you need to adjust the schedule, as different people lead different lives and may require changes. If you prefer strength workouts more than boxing cardio, then include another strength day while meeting the minimum cardio requirements and vice versa.

The Get Rid schedule is a ready-made option that:

• Covers the minimum cardio and strength needs for fat loss and fitness.
• Adds variety, so you’re not stuck repeating the same workout day after day.
• Balances training and recovery, giving your body time to adapt safely.
• Rotates each week to keep things fresh and engaging, preventing boredom.