If you’ve had a longer period of time without working out you might have to take several days off after your first day of these workouts. After that your muscles get used to the workouts fast and you can keep working out while having just one rest day a week. Just remember to stretch before and after doing your exercises. Five days of the week you’ll be doing more intense workouts and on the weekend you’ll have one cardio day and one rest day. Obviously you decide yourself whether you’ll have your rest day during the weekdays or weekend. 

When you are just starting and you find yourself not being able to finish these workouts remember that as long as you do your best that’s all that matters. In couple weeks you’ll be able to finish these workouts and eventually when they become too easy you can up the game with adding extra weight or doing more repeats. 

To figure out what you could eat while following this workout plan go and check out this meal plan here. 

Monday

30sec plank, 10 push ups, 35 sit ups, 15 squats, 25 crunches, 10 jumping jacks, 25 lunges, 45 sec wall sit, 20 butt kicks, 

Tuesday

30 sec plank, 30 squats, 40 jumping jacks, 15 lunges, 20 crunches, 60 sec wall sit, 25 push ups, 55 sit ups, 35 butt kicks

Wednesday

15 sec plank, 35 jumping jacks, 25 sec wall sit, 25 squats, 25 crunches, 15 lunges, 10 sit ups, 20 push ups, 10 butt kicks.

Thursday

40 sec plank, 20 squats, 50 jumping jacks, 30 crunches, 25 lunges, 15 push ups, 25 butt kicks, 30 sit ups, 30 sec wall sit.

Friday

60 sec plank, 30 crunches, 55 jumping jacks, 35 squats, 60 lunges, 50 butt kicks, 15 push ups, 40 sit ups, 45 sec wall sit.

Saturday

Today is the day to do some cardio whether it is bicycling, swimming or running.

Sunday

Rest.

Source HiitWorkout.net .