Meal Plan:

Total Calories: 1,516

Breakfast
1 cup cooked oatmeal mixed with ¾ cup mixed berries and 1 tbsp. unsalted walnuts 274 cal
1 cup skim milk 83 cal
5 scrambled egg whites with ½ tbsp. olive oil, ½ cup spinach and ¼ cup chopped mushrooms 152 cal
Lunch
Bean salad
(¼ cup each low-sodium chickpeas, kidney beans, lentils and sliced black olives with ½ cup each diced cucumber, tomato and red pepper tossed with 3 tbsp. lemon juice and ground pepper)
491 cal
1 medium apple 72 cal
Dinner
4 oz. grilled skinless turkey breast 214 cal
Sweet potato fries
(made with 1 medium sweet potato, ½ tbsp. olive oil, a dash of oregano and nutmeg and roasted)
196 cal
1 cup green beans, steamed 34 cal

Activity Plan:

  • Mountain climbers
  • Triceps dips with chair
  • Lateral lunges
  • Hip extension off stability ball
  • Frog crunches

Key Instructions:

Reps Sets Time
Beginner 10 3 40 mins
Intermediate 15 4 30 mins
Advanced 20 5 20 mins

High-Intensity Interval Workouts

HIIT training. Nope, it’s not a spelling error, HIIT training stands for high-intensity interval training. It sounds advanced, but it is actually a great way for you to do a short 100% burst of effort followed by short active rest over a period of time. This type of training peaks your heart rate and even burns more calories in less time. Excited to try it?

Burn More Calories

Here are five really easy ways to fit in a little extra exercise:

  1. Walking stairs at work during lunch. Bring your sneakers and head for the stairs!
  2. Bowling! It’s a great family night out and gets you moving and engaging your core muscles.
  3. Outdoor work such as mowing the lawn, raking leaves, shoveling snow or even washing the car all contribute to your daily calorie burn.
  4. House work! Yes, vacuuming, doing laundry and cleaning the kitchen all require you to bend, move and lift.
  5. Play with the kids! Physical activity that involves your family is not only an opportunity to bond, but it also helps you get in that extra exercise during the day.