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Please also check the workout plans for POWERBOXING! <Back>

Warm-up --- Vigorous Step Beginner (2 minutes) Intervals: — Work - Jackie Chan Action Run (5minutes) — Recovery - Step Lively Beginner (5 minutes) — Work - Jackie Chan Action Run (5 minutes) — Recovery - Step Lively Beginner (5 minutes) — Work - Jackie Chan Action Run (5 minutes) Cool-down --- Vigorous Step Beginner (2 minutes)

The fat burning program has longer intervals which correlate to longer rest periods. The goal is to keep the heart rate elevated and expend as much energy as possible, meaning you do not want to completely stop during the recovery period, thus the Step Lively protocol at a beginners pace. During the work interval you want to go all out (as fast as you can) for the full five minutes of the Jackie Chan Action Run. A target goal of 1,000 steps would be good for a beginner; 1,250+ steps for intermediate; and 1,500+ steps for the advanced.

Calorie Burn
(Based on 1,200 steps average. A faster pace will increase calorie burn)

• 18 year old, 5'6", 125lb female --- 260 calories
• 34 year old, 5'6", 135lb female --- 250 calories
• 34 year old, 5'10", 180lb male --- 445 calories