A powerful combo of running and resistance training helps accelerate fat loss as you tone your entire body. In just 30 days, you’ll be fitter, faster, and ready to crush a 5K.
Week 1
Day 1: Total Body Strength
Strengthen and tone every major muscle group in this total-body resistance routine.
Day 1: Fat Blasting Ladders Audio
Three blocks of gradually increasing intervals help you burn calories and melt fat while building speed and endurance. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Day 2: Upper Body
A strong upper body can boost running performance. This workout will help ensure that your top half doesn't hold you back.
Day 2: Rest Day Roll-Out
Ease muscle tension and enhance your recovery with this total-body foam-rolling routine.
Day 3: Core Fuerte
Your abs will be on fire during this killer core workout, which uses a single dumbbell to strengthen your body's center.
Day 3: HIIT Run Audio
Build power, endurance, and foot speed—and burn serious calories—with alternating periods of high- intensity effort and walking recovery. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Day 5: Lower Body
This simple but effective resistance workout will help you build stronger legs and tighter, more powerful glutes.
Day 5: Tempo Intervals Audio
This workout uses longer intervals to help train your body to run faster for longer. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Day 6: Rest Day Roll-Out
Ease muscle tension and enhance your recovery with this total-body foam-rolling routine.
Week 2
Day 8: Meta Burn
This total-body metabolic resistance routine turns your dumbbells into calorie-blasters.
Day 8: Descending Intervals Audio
The intervals in this running routine decrease in time while increasing in intensity to maximize your burn without burning you out. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Day 9: Lower Body
This simple but effective resistance workout will help you build stronger legs and tighter, more powerful glutes.
Day 9: Rainy Day Cardio
Get your sweat on indoors with HIIT and agility drills on days you can’t break away for a run.
Day 10: Rest Day Roll-Out
Ease muscle tension and enhance your recovery with this total-body foam-rolling routine.
Day 11: Upper Body
A strong upper body can boost running performance. This workout will help ensure that your top half doesn't hold you back.
Day 11: Progressive Buildups Audio
This run uses short intervals that increase in intensity to help you build endurance and enhance your racing performance. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Day 12: Abs On Fuego
Feel the burn throughout your core with this abs-centric routine that uses the BODi Resistance Loops to activate and strengthen every muscle between your hips and shoulders.
Day 12: Fartlek Picante Audio
Fartlek means “speed play” in Swedish, and this routine will have you doing just that to incinerate fat and run more comfortably in a higher gear. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Day 13: Total Body Strength
Strengthen and tone every major muscle group in this total-body resistance routine.
Day 13: Rest Day Roll-Out
Ease muscle tension and enhance your recovery with this total-body foam-rolling routine.
Week 3
Day 15: Upper Body Combos
The moves in this workout pull double duty to strengthen and define your upper body—especially your arms, shoulders, and back.
Day 15: Endurance Pyramid Audio
Longer intervals increase and then decrease in intensity to help you build endurance and grit. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Day 16: Meta Spice
Get ready to sweat with this metabolic resistance workout that brings the heat and helps you break away from your limits.
Day 16: HIIT Run Audio
Build power, endurance, and foot speed—and burn serious calories—with alternating periods of high- intensity effort and walking recovery. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Day 17: Core Fuerte
Your abs will be on fire during this killer core workout, which uses a single dumbbell to strengthen your body's center.
Day 17: Tempo Run Audio
Idalis coaches you through an entire run at your tempo pace to get you ready for your 5K. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Day 18: Rest Day Roll-Out
Ease muscle tension and enhance your recovery with this total-body foam-rolling routine.
Day 19: Relentless Legs
The ultimate lower-body strength workout for building legs that won’t quit.
Day 19: Easy Run + Strides Audio
You’ll end this 15-minute recovery jog with strides to help you open your hips and improve your running form. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Day 20: Unilateral Strength
This total-body routine uses a single dumbbell to build strength, balance, and control.
Day 20: Rest Day Roll-Out
Ease muscle tension and enhance your recovery with this total-body foam-rolling routine.
Week 4
Day 22: Abs On Fuego
Feel the burn throughout your core with this abs-centric routine that uses the BODi Resistance Loops to activate and strengthen every muscle between your hips and shoulders.
Day 22: Dropdown Recovery Audio
This run keeps your intensity steady but progressively reduces your recovery time between intervals to help you build endurance and mental strength. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Day 23: Upper Body Combos
The moves in this workout pull double duty to strengthen and define your upper body—especially your arms, shoulders, and back.
Day 23: Descending Intervals Audio
The intervals in this running routine decrease in time while increasing in intensity to maximize your burn without burning you out. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Day 24: Rest Day Roll-Out
Ease muscle tension and enhance your recovery with this total-body foam-rolling routine.
Day 25: Meta Spice
Get ready to sweat with this metabolic resistance workout that brings the heat and helps you break away from your limits.
Day 25: Progressive Buildups Audio
This run uses short intervals that increase in intensity to help you build endurance and enhance your racing performance. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Day 26: Relentless Legs
The ultimate lower-body strength workout for building legs that won’t quit.
Day 26: Rainy Day Cardio
Get your sweat on indoors with HIIT and agility drills on days you can’t break away for a run.
Day 27: Fat Blasting Ladders Audio
Three blocks of gradually increasing intervals help you burn calories and melt fat while while building speed and endurance. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Day 27: Rest Day Roll-Out
Ease muscle tension and enhance your recovery with this total-body foam-rolling routine.
Week 5
Day 28: Easy Run + Strides Audio
You’ll end this 15-minute recovery jog with strides to help you open your hips and improve your running form. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Day 28: Rest Day Roll-Out
Ease muscle tension and enhance your recovery with this total-body foam-rolling routine.
Day 30: 5K Race Day
A motivational message from your Super Trainer, Idalis Velazquez, before you head out to crush your 5k.
Treadmill Runs
Fat Blasting Ladders
Three blocks of gradually increasing intervals help you burn calories and melt fat while building speed and endurance.
HIIT Run
Build power, endurance, and foot speed—and burn serious calories—with alternating periods of high-intensity effort and walking recovery.
Tempo Intervals
This workout uses longer intervals to help train your body to run faster for longer.
Descending Intervals
The intervals in this running routine decrease in time while increasing in intensity to maximize your burn without burning you out.
Progressive Buildups
This run uses short intervals that increase in intensity to help you build endurance and enhance your racing performance.
Fartlek Picante
Fartlek means “speed play” in Swedish, and this routine will have you doing just that to incinerate fat and run more comfortably in a higher gear.
Endurance Pyramid
Longer intervals increase and then decrease in intensity to help you build endurance and grit.
Tempo Run
Idalis coaches you through an entire run at your tempo pace to get you ready for your 5K.
Easy Run + Strides
You’ll end this 15-minute recovery jog with strides to help you open your hips and improve your running form.
Dropdown Recovery
This run keeps your intensity steady but progressively reduces your recovery time between intervals to help you build endurance and mental strength.
5K Race Day
A motivational message from your Super Trainer, Idalis Velazquez, before you head out to crush your 5k.
Bad Weather Days
Rainy Day Cardio
Get your sweat on indoors with HIIT and agility drills on days you can’t break away for a run.
Running Prep & Recovery
Runner's Warm-Up
Use this simple warm-up to prime your body for action on running days.
Runner's Cooldown
Do this cooldown routine after any run to enhance your recovery.
Rest Day Roll-Out
Ease muscle tension and enhance your recovery with this total-body foam-rolling routine.
Alternate Calendars – Resistance
Total Body Strength
Strengthen and tone every major muscle group in this total-body resistance routine.
Upper Body
A strong upper body can boost running performance. This workout will help ensure that your top half doesn't hold you back.
Core Fuerte
Your abs will be on fire during this killer core workout, which uses a single dumbbell to strengthen your body's center.
Lower Body
This simple but effective resistance workout will help you build stronger legs and tighter, more powerful glutes.
Meta Burn
This total-body metabolic resistance routine turns your dumbbells into calorie-blasters.
Abs On Fuego
Feel the burn throughout your core with this abs-centric routine that uses the BODi Resistance Loops to activate and strengthen every muscle between your hips and shoulders.
Upper Body Combos
The moves in this workout pull double duty to strengthen and define your upper body—especially your arms, shoulders, and back.
Meta Spice
Get ready to sweat with this metabolic resistance workout that brings the heat and helps you break away from your limits.
Relentless Legs
The ultimate lower-body strength workout for building legs that won’t quit.
Unilateral Strength
This total-body routine uses a single dumbbell to build strength, balance, and control.
Alternate Calendars – Running (Audio)
Fat Blasting Ladders
Three blocks of gradually increasing intervals help you burn calories and melt fat while while building speed and endurance. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
HIIT Run
Build power, endurance, and foot speed—and burn serious calories—with alternating periods of high- intensity effort and walking recovery. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Tempo Intervals
This workout uses longer intervals to help train your body to run faster for longer. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Descending Intervals
The intervals in this running routine decrease in time while increasing in intensity to maximize your burn without burning you out. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Progressive Buildups
This run uses short intervals that increase in intensity to help you build endurance and enhance your racing performance. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Fartlek Picante
Fartlek means “speed play” in Swedish, and this routine will have you doing just that to incinerate fat and run more comfortably in a higher gear. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Endurance Pyramid
Longer intervals increase and then decrease in intensity to help you build endurance and grit. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Tempo Run
Idalis coaches you through an entire run at your tempo pace to get you ready for your 5K. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Easy Run + Strides
You’ll end this 15-minute recovery jog with strides to help you open your hips and improve your running form. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Dropdown Recovery
This run keeps your intensity steady but progressively reduces your recovery time between intervals to help you build endurance and mental strength. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
5K Race Day
A motivational message from your Super Trainer, Idalis Velazquez, before you head out to crush your 5k.
Bonus
Endurance Intervals Audio
This bonus run features three 5-minute intervals at your tempo pace to help you improve your endurance. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Progressive Buildups Walk Audio
The intervals in this walking workout build in intensity to help you work up a sweat and optimize your fat-burning. (Try downloading this run to your phone before leaving Wifi to ensure perfect playback.)
Dropdown Recovery Walk Audio
A walking routine based on Dropdown Recovery, where intervals of power walking are separated by decreasing amounts of recovery. (Try downloading this to your phone before leaving Wifi to ensure perfect playback.)
