Fast Burner - Six week Challenge

Fri 13 Nov 2020

Keen to fast-track your fitness? Combine challenges of cardio, strength and yoga/pilates. 

Achieve rapid transformative results with 30-45 minute workouts. Each week increase the exercise intensity but the workout is never longer than 45 minutes. Work at your own level, try 30 minutes or less.

To see results from the six week programme we recommend you combine our workouts with healthy eating, allowing you to grow lean muscle and reduce body fat in no time. For healthy eating advice visit the NHS Eat Well page

A few tips, for your 6 week challenge: 

  • Keep your exercise routine to no more than 45 minutes a day. Work at your own pace and do less minutes if you need to
  • Try to complete 5 - 6 workouts a week
  • No equipment is needed 
  • Drink water during exercising
  • Give yourself a baseline to start, we will be showing you some tests to do and then how to set goals
  • Workout modifications will be given, allowing the 6 week programme to be suitable for all fitness levels
  • STOP if you don't feel well and seek medical advice. 
  • Work at your own pace. 

Step 1

How to find your baseline

The number one way to stay motivated is to track your achievements. Simply complete these two baseline tests at the beginning and end of the challenge.

You can also use these tests to monitor mid-way progress if you want to.

So lets find your baseline

CORE STRENGTH - The Hover Test

Assume a hover position on your forearms with your hips lifted off the floor so that your body creates a straight line from head to toe. Start timing and stop the timer when your hips lower and you’re no longer able to hold your back in a straight line.

  • 6 min or more VERY GOOD
  • 4-6 min ABOVE AVERAGE
  • 2-4 min AVERAGE
  • 1-2 min BELOW AVERAGE
  • 30-60 sec POOR < 30 sec

Measure Waistline 

Stand and place a tape measure around your waist, just above hip bones. Keep the tape snug, but not compressing your skin. Record the measurement just after an exhale.

Tracking your baselines and record at Pre-challenge, at week 3 and at the end of the challenge. Record the following results: 

  • Hover duration 
  • Waist line measurements
  • and comments on how are you feeling

Step 2 

Set your goals

Goal setting is key to staying on track and realizing the results you deserve.

Make sure your goals are SMART; specific, measurable, achievable, realistic and time bound. If you want to make your goals stick you need to write them down. It’s also a good idea to share your goals with like-minded friends and family as this is shown to boost your chances of success. (Why not post on the Derby Active Facebook Page)

Need some goal setting inspiration? These goals might work for you ...

  • I want to prioritize exercise and make time for 5 to 6 30-45 minute workouts a week.
  • I want to shift my baseline fitness from above average to very good in the next six weeks.
  • I want to keep up exercise while I cut out refined sugar and alcohol for six weeks.

Tracking your goals

Goal one

Q1: WEEK THREE CHECK-IN HOW ARE YOU FEELING?

Q2: END-OF-CHALLENGE WHAT DID YOU ACHIEVE?


Goal two

Q1: WEEK THREE CHECK-IN HOW ARE YOU FEELING?

Q2: END-OF-CHALLENGE WHAT DID YOU ACHIEVE?


Goal three

Q1: WEEK THREE CHECK-IN HOW ARE YOU FEELING?

Q2: END-OF-CHALLENGE WHAT DID YOU ACHIEVE?

Step 3

Eat Well - Nutrition Advice 

You can’t out-train a bad diet. If you’re investing in your fitness for six weeks you need to think about making nutritional choices that serve you well. While there’s no one nutritional plan that will work for everyone, here are some smart steps you can take to optimize your nutrition and maximize your results:

  • Eliminate or minimize refined sugar and alcohol.
  • Limit saturated fats, trans fats, salt, and added sugar.
  • Eat lots of fruits, vegetables, whole grains, and low-fat dairy products.
  • Include lean meats, poultry, fish, beans, eggs, and nuts in your diet.
  • Make sure you are hydrated and not hungry before your workout.
  • Learn what food gives you energy and the ideal time to eat it before exercise.
  • Try a meal with complex carbohydrates about 1-2 hours before you begin.
  • Eat a small meal within 30 minutes of completing your workout that includes both carbohydrates and proteins

Maximize your workout

  • DIARIZE YOUR WORKOUTS     Plan ahead in one-week blocks and add workout time as a time to treat yourself.
  • DON’T WORRY IF YOU MISS A WORKOUT     Try and fit it in the next day.
  •  ALWAYS TRAIN WITH WATER    Always!
  • WORK OUT AT YOUR OWN SPEED    Take options to modify intensity and impact, particularly during cardio workouts. Do 30 minutes minimum and gradually increase duration to 45 minutes
  • BE ACCOUNTABLE     Tell your friends and family what you’re doing – even encourage a friend or partner to do the challenge with you. Share your efforts on the Derby Active Facebook page 
  •  REFLECT REGULARLY      Take note of changes and achievements and think about what you want to work on in
  • SPEND TIME STRETCHING    This can improve flexibility, build strength, help injury prevention and leave you feeling calm and serene. Fitness Pilates and Yoga are great for this .
  • HAVE ONE REST DAY A WEEK   The positive adaptions born from exercise take place when your body is in recovery. Insufficient recovery can reduce the effectiveness of your training.

REMEMBER
There are no hard and fast rules. If you want to juggle the days you do certain workouts go for it! Be sure to space your strength training out across the week and avoid HIIT workouts on consecutive days.  

There’s no doubt some days will be tough, but if you keep at it you’ll be looking and feeling amazing in six short weeks. Remember, every workout is a win.

 If you are injured we recommend consulting a medical professional before starting this Challenge. We don’t recommend starting this Challenge if you are pregnant. While exercising during pregnancy can be beneficial for you and your baby, pregnancy is not the time to strive for new fitness goals or increase exercise intensity.

DISCLAIMER: Consult your physician or a medical professional before starting this Challenge and follow his or her advice. If you choose to exercise using this Challenge, you do so at your own risk and acknowledge that the exercises carry an inherent risk of physical injury, particularly if you have a history of health problems or any previous injuries. Do not follow this Challenge if you have a history of chest pain, knee, ankle, wrist, shoulder, joint, or spinal (back and neck) problems or injuries.  

Week 1

Day 1

Cardio 

Clubbercise

Day 2

Strength

Fitness Pilates

Day 3

Rest

Day 4

Cardio

Cardio Combat 

Day 5

Strength

Total Body Tone

Day 6

Rest

Day 7

Cardio

Cardio Blast

Week 2

Day 8

Strength

Yoga

Day 9

Cardio

Meta Dance fit

Day 10

Rest

Day 11

Cardio

Step

Day 12

Cardio

Konga

Day 13

Rest

Day 14 

Strength

Abs Blast

Week 3

Day 15

Cardio

Body Combat

Day 16 

Strength

Yoga

Day 17

Rest

Day 18

Cardio

Body Attack

Day 19 

Strength

LBT

Day 20

Cardio

Dancefit

Day 21

HiIT

Week 4

Day 22

Cardio

Body Attack

Day 23

HiIT

Day 24

Rest

Day 25

Strength

Fitness Pilates

Day 26

Cardio

Meta Dance Fit

Day 27

Strength

Total Body Tone

Day 28

Cardio

Dancefit

Week 5

Day 29

HiIT

Day 30

Strength

Abs Blast

Day 31

Rest

Day 32

Cardio

Body Combat

Day 33

Cardio

Body Attack

Day 34

HiIT

Day 35

Strength

Yoga

Week 6

Day 36

Cardio

Body Attack

Day 37 

Strength

LBT

Day 38

Rest

Day 39

HiIT

Day 40

Cardio

Body Combat

Day 41

Strength

Yoga

Day 42

HiIT