Aim to do six 45 minute high-intensity cardiovascular workouts during the first seven days, plus an additional 30 minute walk every single day.
To accomplish this, plan to do the walk at one end of your day and the workout at the other end. You might find it easier to work out heavily in the morning instead of in the evening (or vice versa).
Your high-intensity workouts can be anything that really gets your heart going – kickboxing class, a run, bike riding, hiking, Zumba class, or anything else you prefer.
Also, remember to avoid SALTY foods during these four weeks. Eat more fat-burning foods with only one cheat day every two weeks. For a list of fat-burning foods, click here.
Now that you’ve kicked your workout into full gear, the next phase is to start adding some strength training sessions.
Plan to continue with your 30 minute walks every day and six workout sessions, only this time plan to do only two of the workouts strictly cardio.
The other four can be strictly strength training or interval training, where you do a combination of cardiovascular activity and weight lifting. Interval sessions are very effective ways to get in shape quickly.
Taking interval classes will give you a great workout. Look for classes like Boot Camp, Body Conditioning and Body Sculpting. Many classes will give you a free week of classes or at a discounted rate, so your investment will be low.
If you prefer to do things at home, check out a number of HIIT fitness videos on youtube–just remember to be consistent. For sessions strictly concentrating on strength training, lift weights in reps until you experience muscle failure.