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Warm up: 0-5:06

2 mile Belly Fat Blast Interval Walk: 5:06-35:20
For the first 15 minutes, Jessica does 3 minutes of steady cardio followed by 2 minutes of interval training = 3 intervals total.
At the halfway point a bell rings to indicate the switch. For the remainder 15 minutes, Jessica does 2 minutes of steady cardio followed by 3 minutes of interval training = 3 intervals total.

3 mile Flat Abs Power Walk 35:20-81:03
This workout is steady state cardio with no intervals like the 2 mile belly fat blast. She includes alot of boxing style movements in mile 2 segment, as well as traditional cardio movements she does in other workouts.

Belly Blasting Strength Training: 81:03-100:30
You can use a chair for this workout-Jessica and Debbie show the exercises using a chair. I personally do not use the chair. Debbie also uses water bottles to show this workout can still be done without traditional weights. I typically use 4-6 pounds.
You will need to use a chair or be on the floor from segment time 14:30 thru the end of the workout-no weights during this part.
With this workout you are only using the weights for the first 15 minutes.
I liked the other 2 workouts better than this one. I don’t anticipate doing this strength training segment very often. I felt like it was too short of a workout and that the reps went too fast.

Cool Down: 100:30-106:29
You will use a chair or mat from 102:50 thru the end. I found that using the chair gave me a better stretch.

Additional Notes:
There are 3 ladies in this workout DVD-Jessica, Debbie and Raquel. Jessica shows 3 different modifications for most of the movements.

I wish the music was louder in this did-you can’t hear it very well above the instruction.

Jessica has words of advice that periodically scrolls on the bottom of the screen.

Mile markers come up on the bottom right of the screen each time a mile is completed.

I like that through out this workout, Jessica explains the benefits and differences between steady state cardio and interval training.

The premixes option is awesome!!! *All premixes include the warm up and cool down*

I purchased this DVD right when it was released but unfortunately it was damaged. Jessica Smith refunded my money no questions asked and sent me a new workout disc once new ones had been made. Very pleased with her customer service!! In all the years of buying her dvds-the 2 dvds I bought in December where the only ones I have ever had issues with.

I really like this workout DVD!

Order it here:

JUST PUSH PLAY TO WALK BELLY FAT AWAY!

Shrink your belly and improve your health with our complete 2 and 3-Mile waist shaping, fat blasting walks, belly fat melting strength training and our custom premixes designed to help you stay on our suggested workout schedule. Plus, don’t miss our on-screen bonus belly fat busting tips throughout the workouts to help you maximize your results the right way – no gimmicks, fads or extreme diets here.

Jessica, her Mom Debbie and their friend Raquel offer modification options throughout the workouts so that you can make the program work for you, no matter where you are in your fitness journey.

This complete plan includes 105 minutes of actual workout time:

Warm Up [5 Minutes]

2-Mile Belly Fat Blast Interval Walk [30 Minutes]

3- Mile Flat Abs Power Walk [45 Minutes]

Belly Blasting Strength Training Circuit [20 Minutes]

Cool Down [5 Minutes]

Our belly fat blasting premixes make staying on schedule simple!

Day 1: Flat Abs Power Walk [55 Minutes]

Day 2: Belly Blasting Strength Training [30 Minutes]

Day 3: Belly Fat Blast Interval Walk [40 Minutes]

Day 4: Flat Abs Power Walk [55 Minutes]

Day 5: Belly Fat Busting Strength +Interval Combo [60 Minutes]

Day 6: Active Rest Day

Day 7: Rest + Relax

*OPTIONAL EQUIPMENT: For the strength circuit you may use a set of 2-8 pound dumbbells [depending on level], or follow Debbie who uses two 16-ounce water bottles as a substitute, and a sturdy chair, which is also used during our cool down segment.

Order it here:

Sneak Peek video here:

WALK YOUR WAY, EVERY DAY!

Fit in a quick walk or go for all 10,00 steps at a time – you decide! Create your own walking plan with our customizable menu or use our 2, 3 or 4 mile premix options to make it easy to add up your weekly miles.

Choose from the following segments to create your own custom walk using our mix and match menu:

Warm Up

Mile #1: Energy Boost

Mile #2: Pumped Up Pace

Mile #3: Brain Training

Mile #4: Waistline Work

Mile #5: Jog and Jive

Cool Down + Stretch

Mix and match your own mile line up from our customizable menu, or use our premix mile walks to make it easy to just push play and fit in your favorite walk for the day!

Premix #1: 2-Quick Miles

Premix #2: 3-Mile Power Walk

Premix #3: 4 Mega Miles

Watch a video clip here:

The 4-Week HIIT Plan for Beginners with Jessica Smith TV and MyFitnessPal
This four-week HIIT plan for beginners is designed to introduce you to interval training and ease into it safely — gradually building up your threshold and ability to handle more intensity over time. To help avoid injury and overtraining, we’ve also included suggested weekly cross-training schedules to help you create a balanced fitness program.

HERE’S THE WEEKLY WORKOUT OVERVIEW:
Week 1: HIIT for Beginners: Walking Intervals
Week 2: HIIT for Beginners: Body-Weight Strength Circuit
Week 3: HIIT for Beginners: Kickboxing Intervals
Week 4: HIIT for Beginners: Cardio Intervals

Week 3 workout here:

Level: Beginner – Intermediate

Equipment: None

Intensity: Moderate to High

Full blog post is here:
https://blog.myfitnesspal.com/4-week-hiit-plan-beginners/