You can't expect to make any progress if you don't continue to challenge your body in new ways. That's why Week 2 of our month-long program to lose weight and burn belly fat takes the intensity up a notch—and don't worry, you can definitely handle it.

On Monday, your running intervals will be just a little bit longer, forcing you to push that extra mile and fire up your metabolism. The rest of the week, you'll attack total-body resistance training, an intense AMRAP workout, and a calorie-burning bodyweight circuit to cap off your Friday session.

Nobody said getting ripped was easy.

The warmups

Do Warmup A before Day 1 and Day 3. Do Warmup B before Day 2 and Day 4.

Warmup A

  • Cobra Pose (10 reps)
  • Knee Hug (10 each side)
  • Inverted Hamstring (10 reps)
  • Lateral Lunge (10 reps each side)
  • Front-Plank (Hold for 30 sec.)
  • Side-Plank (set of 10 each side, hold for 2 sec. each)

Warmup B

  • Cat/Cow Pose (10 each)
  • Glute Bridge (10 reps)
  • Lateral Lunge (10 reps each side)
  • Backward Lunge (10 reps each side)
  • Knee Hug (10 reps each side)
  • Butt Kicks (10 reps each side)

Click here to go back to the four-week workout plan to lose weight and burn belly fat.