4-Week Treadmill Training Plan


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This specific 4-week treadmill training plan accommodates all levels, from walkers to the high-level endurance athlete by using your rating of perceived exertion rather than speed. In other. Week 4: Increase your speed from week 3 by 0.5 MPH. Be sure to warm up properly before and cool down after each workout to prevent any injuries. Mix it up next time you hit the gym.

Setting the timer for 45 minutes and jogging at 4.5. This specific 4-week treadmill training plan accommodates all levels, from walkers to the high-level endurance athlete by using your rating of perceived exertion rather than speed. In other words, if you. Previous Post 4-Week Treadmill Training Plan Next Post 4-Week Durability Program For Fewer Injuries Recommended For You. Workout Guides.

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Read full article. 1 / 5. You can do them outside on a field or a track, or inside on the treadmill. If. The Wolverine program is broken into 4-week training blocks that can be repeated with a 5 to 10 percent increase in weight each time you repeat the cycle. Warm up on a treadmill.

Workout: A fast-paced, steady-state walk for as long as possible (ideally 3-4 mph) Cooldown: 5 minutes of 50% of your working speed (1.5-2 mph) Including the warm-up and cooldown, the workout can go. The Ultimate Treadmill Workout to Increase Speed. This workout was created by Lisa Rainsberger, founder of Training Goals, Colorado Springs. It’s a classic “3-2-1” speed session for a. “I just love running on the treadmill!” said maybe about three people ever. After all, it’s dubbed the “dreadmill” for a reason.

But whether you’re training for a race or just trying to get in your dose of cardio, the treadmill. Week 4. Thursday 15 minutes at 4% incline, 10 minutes at 6% incline, 5 minutes at 8% incline. Before beginning any exercise or nutrition program, consult your physician, doctor or other professional.

List of related literature:

Step 1: Walk on treadmill, progressing up to 20 minutes at a comfortable pace Step 2: Walk for 5 minutes Then jog for 1 minute, walk for 4 minutes × three cycles (total of 15 minutes) Walk for 5 minutes at a comfortable pace.

“Orthopaedic Rehabilitation of the Athlete: Getting Back in the Game” by Bruce Reider, George Davies, Matthew T Provencher
from Orthopaedic Rehabilitation of the Athlete: Getting Back in the Game
by Bruce Reider, George Davies, Matthew T Provencher
Elsevier Health Sciences, 2014

I recommend planning by the seven-day week, and I suggest setting up your training in neatly organized four-week blocks and eight-week cycles.

“The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscle, Ending Emotional Eating, and Maintaining Your Perfect Weight” by Tom Venuto
from The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscle, Ending Emotional Eating, and Maintaining Your Perfect Weight
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The long-term benefits of this training methodology are so profound that all serious mediumto longdistance runners incorporate some form of interval training into their monthly training cycle.

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Your initial goal should be to complete two or three mobility workouts a week for a period of at least four to six weeks before increasing the level of difficulty and progressing to metabolic conditioning.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
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Human Kinetics, Incorporated, 2018

Training week Workout 1 Workout 2 Workout 3 Weeks 1-6 Base training Develop an aerobic base by running at an easy pace 5 or 5 days per week.

“Developing Endurance” by NSCA -National Strength & Conditioning Association, Ben Reuter
from Developing Endurance
by NSCA -National Strength & Conditioning Association, Ben Reuter
Human Kinetics, Incorporated, 2012

Advice about exercise sequence and intensity variation may be extended to the planning of a training day.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

After a period of interval conditioning (approximately 12-16 weeks), participants should be encouraged to progress by extending the duration of their workout to include continuous training using cardiovascular equipment (e.g., treadmill, stationary cycle, or stepper).

“Physical Activity Instruction of Older Adults” by C. Jessie Jones, Debra J. Rose
from Physical Activity Instruction of Older Adults
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Interventions: Participants randomized to exercise training (n=27) met 4 times/week for 12 weeks and performed 150 min/week of moderate intensity aerobic activity, followed by resistance training twice/week.

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Every training plan is a little different, so I’d say, look into the book on whatever you have chosen to follow.

“Run to the Finish: The Everyday Runner's Guide to Avoiding Injury, Ignoring the Clock, and Loving the Run” by Amanda Brooks
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Day 7 None Rest or light stretching Table 10-4 Week 4 Workout Schedule Day Walking Schedule Belly-Blasting Exercises Day 1 Walk duration: 30 minutes Pace: Brisk Every 5 minutes, add a 30-second sprint walk, and then return to a normal brisk pace.

“Belly Fat Diet For Dummies” by Erin Palinski-Wade
from Belly Fat Diet For Dummies
by Erin Palinski-Wade
Wiley, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I love the simplicity of this workout. Just a treadmill and a pair of dumbbells. Thank you!! Great workout!!
    Would like to add that I love the full length follow along format. You’re the motivation and my workout partner at once.

    Going to see if you have any more like this posted.

  • Just joined the gym yesterday, no idea what I’m doing so I’m going to start this tomorrow:) thanks for the help, hopefully it goes well!

  • hi, i have 2 questions,
    1. what should i do in the strength and conditioning session?
    2. what do you do in the warm up and cool down part?

  • I used to be so in shape when I was in high school… but after I let myself go from just eating out with my friends. Now I hit the gym everyday and I feel great! In high school I was a healthy 195-205 weight for a person with a taller height. After high school, I weighed more than 260…. Now I hit the gym and I’m feeling fresher every single day! I think I’m around 220 or less. Although, I am trying to gain muscle mass. I totally recommend to run! It takes time but you get results!

  • Just watched this Matt since it’s your most popular video it was great! You should definitely make more videos like this when you get time again

  • Girl i have loved you since i saw you in Meta Shred. You have a strong personality great vibe and persistence for days. Love your back story and your drive. Keep it up. You will blow the top off YouTube!!! ����

  • done with 4 weeks of 5k running plan now starting with 5th week after completing this i will start with 10k can i hit the gym during rest days plz answer???

  • Thank you from the bottom of my heart.I wanted to write this after achieving my first 10km.Before trying your 10k plan I followed your 5k plan completed it.
    Before knowing about your channel and training plans I used to run only about 2-3km and that’s it, it was my limit at that time.Watched some random videos on How to run 5km?
    Luckily got to look at your plans and made decision to follow it.
    This plans for the journey of achieving 5km & 10km changed not only my running distances but also my mind.Sometimes I used to shed tears while running why am I doing this? But got to know that I have challenge myself everyday in my life.It changed the way I look at the obstacles or any problems in my life.
    Now I would be focusing on my timings: as my 5k 29:15s and 10k was 1hr25min which is a very slow run but I’ll keep improving myself.
    Thank you very much Sir ����
    You helped me change my life in some way or the other.
    The only problem which I faced in 10km run was that the last week was full of rest though it introduced few intervals it affected me in that 10k run.

  • Thanks so much for this it’s crazy how few simple programmes there are like this, with quick, informative clips to show you what to do. Hugely appreciated, I’m in the gym now starting it.

  • Soo good i shares this to all my my gym mates who do all machines and workouts without any order including me…thankyou verymuch…with thi,i am starting oll again!

  • Hello from Egypt

    I finished training 6 weeks for 5 kilos and finished it successfully

    I started the 12-month training schedule for 10 kilos. Currently I arrived for the 11 week.

    The training results are impressive. But on the day of the fast interval session.. I can not complete the running like the rest of the days in the normal running, only 80 % of it was accomplished.. I do not feel tired but I feel like effort is over.
    Please note that the rest of the goals of the running days were completely accomplished.
    Any advice?

    Do I repeat the running day, the speed that I cannot complete at the end.

    When he finished the 12th week? What is the next step? In training, dear? Is it possible to train new for the fast running only?

    finnally i love your Coach. it is my first onlin traininng. and i loved… i lost 20 kg of weight

    sorry for my bad english

  • Really appreciate the program! I bought a gym membership and never been! But I feel quite confident with this plan as I know what to do now! God bless

  • hello sir. I doubt you will read this but would you recommend that this beginner program is for me? I go to the gym 6 days a week and eat clean already. I also got back into Jiu jitsu recently and practice that three days a week after my normal workouts. So I am not starting any fitness plan from the ground up. I am relatively fit already and do about 30 minutes of lifting every couple of days but with no specific regimen or routine. I am also a runner and have been training for a 50k race lately so I have had to focus on the cardio and putting in lots of miles to survive that beast of a race. Because of that I have had to cut back on the weight lifting to ensure I am getting enough time in running. After my race next month, I would like to transition over to primarily lifting again and am interested in finding a set routine that will work be best for me. I am not trying to get huge or anything. I would just like to build more muscle while staying lean. Problem is, where I live (Rural Midwest USA), fitness is not something many people care much about, especially in a serious way. So I don’t know anyone personally to whom I can get any direction on the matter. Looking online, I can find tons of programs. But most are unclear as to the ideal diet and lifting plan or they are trying to sell you their supplements in the process. Your videos seem super helpful and informative and you seem like one of those rare youtube guys that genuinely just want to help people achieve their fitness goals. I am hoping that you may be able to suggest whether I should try your program or another. Thanks, man.

  • Thank you for this video. It really helped me with figuring out a nice routine. I’m going to try my best to stick to this program and get through the month. What advice do you have for nutrition? I have always had a fast metabolism and I’m worried I will just end up staying at my current weight because of it. New sub!

  • Hi Coach, thank you for the great video, I have a small query, when you mention 4km om Wednesday in first week, what you mean by that, whether a complete 4k run or it could be 4k run in total with intervals.
    Thanks once again.

  • I’m starting your workouts. Want to invest in treadmill. Could you tell me which one you are using in your video. It looks great –

  • I know this is an old video but thank you for this video! I was able to create a plan for doing 10km in a month thanks to you during lockdown! ���� Even made a video about it

  • Thank you for this workout plan. Just finished week 1 and I cannot wait to start Week 2. I wanted to know how sore should my muscles be. My muscles felt a little sore after the first workout, but not as much after the 2nd workout.

  • Never is late to do what’s good for you.. I love this woman she does amazing workouts vídeos. I just finished and omgs i feel myself flying and I’m feeling that something from my stomach is coming up…

  • I can not thank you enough for such a simple and organized program. As I consider myself a beginner, it is powerful and very helpful and It is exactly what is was looking for. I have some questions if you don’t mind: How do I know the suitable weight load for me? do I go very low at the beginning and increase every round of the program (( every 4 weeks))? and is it possible to up the weight two levels if it is too low? Greeting from Saudi Arabia

  • Long story short I can’t completely straighten my right arm, how much will this affect things. Do I just need to do more reps with that arm? I’m just worried bout imbalance which maybe I just simply will be SOL lol

  • Thanks for offering this for free. Trying to get back to the gym and a lot of ‘basic’ plans seem too much too fast. I also appreciate that you demo’d with reasonable weights.

  • I ‘m on the last week of a beginning level work out I’ve been doing for about a month. I was looking for something new to try and this looks great! I’ll be using this starting this weekend.

  • Thank you for these! For some reason it’s so hard to find good videos on the topic. I just saw someone saying you should do just 5 reps but with your maximum effort, that doesn’t sound like a good thing to do as a beginner… Anyway, Thank you!!!

  • I just came across your YouTube channel and I’m excited to try the 4 week program I was 150 now I am 127 I hate being skinny so now I figure I would strength train to at least make the skinny look nice I like being in the 140 weight range is this good for me I don’t want to loose weight!

  • Have a question, do u mean first week will be three days program and the 2nd week 4 days program? Or you ment two different programs variations either a 3 days program or a 4 days program? Thanks

  • So i’m just about to begin in the gym! Very Nice video, great calm voice. Felt Nice watching the video! Just one question, when i come to the gym do i just begin with the workout. Or should i start with cardio traning? Also you Got an Instagram i Can follow and show results?:)

  • Absolutely good. Can u plz suggest diet also for this workout. Iam a gym lover I have so much patience to do but the thing is there is no proper guide for me.iam skinny guy, I have been going past 6 months but no result, I don’t know why. Now you are my trainer teach me how to start, how to follow, now iam 63 kgs I need to acheive 75kgs with bulk body ���� suggest me plzz trainer ����. Iam an Indian����

  • Absolutely loved this!!! Full videos with the description of what your doing, is so nice and easy to pause and follow along. This is great for me looking for content than what’s on my iFit! ❤️❤️❤️

  • Im going to start this next week, however i’m still not comfortable with free weights. can you recommend machines for the exercises using free weights?

  • 5:13 You shouldnt struggle with this exercise. You should just feel a burn on your tris and not a struggle to pull it down it should come down easy. Go slow too.

  • Thanks for the video! I’m wondering, for any distance training plan, how do I determine my running pace for intervals, long runs, etc? How do I know when to push to get a bit faster?

  • I have bin running for about 7 weeks now i just started hitting 4 miles but I have just got a aching pain in my knee but in my training I never did [email protected] could that be y I have the pain

  • Thanks coach! I’ll be sticking to this in preparation for my first 10k! Quick one… how long should a proper S&C session roughly be?

  • ““Hi. We are boutique treadmill fitness studio in Santa Monica, CA (www.dashrunstudio.com). We just want to get the word out about our new Video On Demand platform http://www.dashondemand.tv. We’d love for you to try the workouts for free for a month and, if you want, provide feedback. Would you be interested? If so, please ping me up to my email [email protected] dashrunstudio.com. And no, no one is going to ask for a credit card or anything. We are just looking for honest feedback.
    For more information about our company feel free to message us:

    Facebook Page: https://www.facebook.com/dashrunstudio/
    Instagram: https://www.instagram.com/dashrunstudio/

  • I am sort of confused at week 3.week 1 was Mon weds Friday. Week 2 is mon tue Thursday Friday. On week 3 am I supposed to do “all excercises” listed for week 3, 6 days a week????? Can any one please answer. Thanks

  • At 2020/01/01 I started running 3km at 12 km/h every morning, let’s see what I can get to. I started at exactly 100kg and this video is a great motivation for me ��✌�� Greetings from Germany

  • I wanted to comment because I completed your plan in about 8-9 weeks and finally ran my first 10k at about 60 minutes! I’m now starting the trainging plan again to try and improve on my time. I neglected the interval training my first go around and just ran easy on those days but I fully intend to try it out this time. Any other tips for improving my 10 k time? Thanks!

  • I am a new fan of your workouts, currently doing FYR 2.0 (week 3)
    Enjoyed the video it really shows your determination to finish your work outs.

  • What if you have no idea how to do any of them right, am 14 years old and never been there, just signed up today and looking for a beginner program.

  • Hey thx a lot. Can you explain the last column from week 3 on. I don’t get what is written there and how you calculate the intervalls into your total. Thanks a lot. And keep up the good work. Exactly what I searched for in contrast to all these overcomplicated plans. For the first time I understand the concept behind which puts me in controll over my training. Really great. Thanks.

  • Would it be possible to do it by doing 30s on and rest for 1minute, for 15 reps? Because I’ve been doing these for quite some time now.

  • Just finished my long run on Week 4 as it’s written in the video (did week 3 twice). SO ready for the 10K in two weeks! Pumped!:D Going to use the Cardiff 10K route and race all on me tod because we’re all in lockdown ha ha ha. Gonna donate some money to Kidney Wales as I haven’t had to pay a race sign up fee.

  • At least you should have give credits to the Muscle&Fitnesses’ 30 day beginners program. Copying it and writing it in the sheet in a different style doesn’t change anything.

  • Long time watcher first time subscriber. I have fallen in love with your personality, your motivation, charisma in other words you. Thank you for sharing you have motivated me to get my ass to get moving. Thank you,thank you. Note: this is the first week in which I am doing my best to follow you and I already lost 2lbs. ������

  • I got so pissed off with being confined to the house with all the corona craziness yesterday so I put on my running shoes for the first time in years, drove to a remote countryside places because I didn’t want to see any people. Ran 9k without any prep. Now today I’m pretty sore but I have the bugI want to go out again. Now I’m trying to figure out how I can keep running regularly without being quite this sore.

  • Well done. Can I ask what was your diet you was eating please. So impressed by your results,my partner is buying me a treadmill next weekend. Cant wait!!

  • This week i will be finishing the 5k program. Should i jump right into this one?
    And in the intervals when you say warm up and cool down is it a walk or a jog?

    Thank you for those programs!

  • Hey, a friend of mine invited me on a 18k obstacle course and thought of it as a challenge to get me fit again. The obstacle race is in 10 months. Do you think it’s possible to go from absolute zero to this goal in that time? I’ve already started to run a month ago and am able to run 30min without a break. But I’m worried if I can achieve this goal in less than a year.:/ even with 3 to 4 times running a week as I do right now.

  • Hey! It was my first time joining the gym yesterday and followed this plan. Thank you so much! I want to go to the gym again today (I’m planning to go 5 days a week). What do you suggest to do in between? Thanks

  • Girllll you looked great with makeup but you look beyond stunning without NO makeup ���� You are beast no doubt ���� I lost all motivation to work out last July but now seeing you going strong has me determined to get back in the game!! Keep posting videos ��

  • I will have 4 weeks to go for my first 10k. I’ve been training running on the treadmill for 2 weeks before I found this video.
    I’ve been doing 45 min treadmill running 4 times a week. The average distance is 5,9k for 45min training.
    Should I do your 6 week plan start on the third week or from the first week plan?

  • Hi do I complete the three sets of each exercise before moving onto the next exercise?
    Or each exercise once after the other three times?

  • Thanks so much for this video, been looking for this kind of thing to stop me blindly muddling my way through as i’ve only been going to the gym for a couple of weeks! New sub.

  • Damn I’m at 250lb right now, I plan to do 1 hour on the treadmill, I am working a desk job and try to do stairs on my breaks since it is 3 floors, I eat a good diet and count my calories a day, lots of water with lemon. Going to take an after photo on christmas to see what results I see

  • I found you on iFit and I started to follow you on social media and now here, you motivated me!!! Glad I found you cause my iFit cardio is about to expire lol

  • Wow…really tred mill was a main soirve to reduce ur fat.which type of died u follow,pls share wth us…this tredmill workout was morn or evg or anytime…which time is best…i repeatedly ask…tredmill is main source…orelse taking anymore pills..or others exercise…pls ans my que sir

  • I loved it, just a suggestion… could you do like a beep or something so we know there’s going to be something different instead of keep looking at the cellphone, tv or whatever we’re using? thank you

  • If we do this workout seriously one month definitely we get Perfect body with perfect body fat percentage thanks mam……. Namaste From india

  • Wow! I did it! 6 weeks ago I couldn’t imagine running a 10k. Today, after following the plan and some pain, I completed the training. Thank you so much for helping me do this!

  • Hi just found your video today, wish found it sooner. My local gym doesnt have rope press down, lying leg curl and standing calf raise. Any work out that can replace these three? Love your plan and started today. Thank you for your guide

  • Please post more full lenght excercises. I only just found you on YouTube and after a year of hard work and loosing 26lbs I am looking for more and harder, what I found so far posted by you I love, but I would love to see more full session excercises. Pretty please….:)

  • Oh man….! This is what I looking for.I don’t know how to thank you! Really really thank you! Just subscribed.Keep up the good work.

  • Running for 10 minute straight is not fun I did it for two days and I stopped
    For people who feel the same way do hitt on the threadmil or elliptical I haven’t used the elliptical yet but have heard a lot of good things about it I will let y’all know how it goes

  • Hey, thank you very much for doing this video, I had a 10k run and I used you technique to train and I successfully completed the 10k run.

  • Hi! I’m so excited to have found your channel! I’m at exactly the point you had mentioned at the beginning (10 5ks completed), and I recently signed up for a 10k in March, which I’m fairly terrified of.
    My last couple 5ks haven’t been great. I neglected putting the time into training because I had run them before which meant that I was taking walk breaks during them. I want to run my 10k without breaks, but I’m not sure if I can start at week 1 for this plan.
    Since weeks 1/2 on the 10k plan are basically identical to weeks 5/6 of the 5k plan, could I merge the two? Potentially start at week 3 of the 5k and then roll forward?
    I’m really nervous for the 10k and want to train in the best possible way.

    Love your videos!!

  • When you first started how long did you stay on the treadmill at each workout, and did you do it on an incline and what was the speed? Trying to start working out

  • Umm I don’t know if u still reply to ppl in the comment section but I just wanna ask
    What Time of the day you recommend me to go to the gym and should I eat before that or should I go after few hour from eating..?

  • Hey man, congratulations. You only run 2.6m per day and achieved those results? Man, I running 10k per day, eating healthy and can’t shift any belly weight ��

  • Running a 10k my town annually has, and last year I went 46 flat. (��) (i was 15 and severely out of shape). now I’m going to make a plan for myself, and despite the soccer seasons running to just about 3 weeks before the 10k, I’ll be fine with keeping a strict schedule.

  • Bro I have never gone to gym.. Tommorow will be my first day..Plz tell me i should start with weight or without weight… Iam 18 year old… And tell me when i can start doing exercise with some weights..

  • Okay back again. I followed ur 5k and 10k plans and ran some 10k+ distances after that. What would you recommend as a next step — PB10k or 10k to half marathon?

  • I was 245lbs and chubby. I dedicated my time to jogging and increasing to running all in 3 months Monday through sataurday ans sometimes Sundays for 2 hours and I lost 90lbs it was very crazy because I lost 30lbs per week but also during my goal to lose that much weight I only had salads with chicken, fish, beans, etc.. No juice, no sugars, I was eating 100% healthy and sometimes I would feel so hungry because on average I was drinking 240 oz of water per day… I dropped down so much weight people thought I was becoming ill. I dropped down to 155lbs and I looked so unhealthy and skinny. I realized hard work and dedication paid off but me being 6ft tall and only weigh 155lbs was not healthy. So it’s very possible to lose up to 90lbs in only 3 months but I think I over did it. My ideal weight is 190lbs so I went from running 2 hours a day to using the treadmill for only 25 mins sprinting at 9mph just 3-4 times per week and I spent 1 hour lifting weights and drinking lost of protein shakes and eating more to gain the weight back but in muscle form which I did. Now I’m 188lbs, fit and no fat at all. I love how I can eat anything and still not get any fat because I do fast sprints and lift heavy weights now and never been in better shape. It took me three months to go back up to 190lbs but without the added fat, just pure muscle. Story of my life.

  • Nuts. When I run morbidly obese with no fitness I do a 2km run to start. Next run is probably 3km, next 5km, then 10km. I get there within two weeks and it’s not that brutal at all.

    I don’t stretch ever.

  • He ran at 4.1 mph average for his first month. 39.7 miles / 9.6 hours you get about 4.1 mph average. This is sensible for someone that heavy who’s just starting doing cardio.

  • i jogging evrymorning for 25 minutes and 10 minutes of walking…
    well i turn on my mp3.player.
    listening neffex music like.
    never gave up,crown..
    and many more from neffexx.

  • Hi buddy.. all ready completed 2 week.and than now I start 3 and 4 the week.so I once finesh 3 and 4 after I kind of thinks I countinue

  • Im 20 years old. 5’9. 155lbs and i really need a good workout routine to get me in shape. Pls help. I dont know the best workout routines to do in what day

  • I have 10km run in 3 months…I can run 5km in 25min not sure about 10km….do u think i will be able to run 10km in 40min in 3 months….I can do only 4 times a week run due to my schedule.

  • I don’t have a treadmill but I improvised with jumping jacks, running in place, and high knees. The rest was fun. Can’t wait to do this again, and I’d love to see more of this format. Thanks, Hannah!

  • ive just done this workout, and i almost vomit. Im a beginner so i only did 10 reps for each weight lifting, but im doing the best as i can.

  • Hey, I don’t know if you’ll ever even see this, but I have a question. Can girls do this too. I’m 14 and just got a gym membership but I’m completely clueless on what to do. I don’t want to gain much muscle, just trying to keep fit. Would this be okay to do with possibly lighter weights. If anybody knows please respond �� thanks you

  • Hey hope you’re doing well:) I am currently running around 3km or 4km max and wanted to know if you think I could run 10km in 8 weeks time. I think I can do it, but not very confident about it hahah.

  • So magnificent. How do you do? Don’t you have a fatigue muscle for your leg after 3 or 4 days? Or your determination makes you forget those fatigue muscle?

  • Came across Mrs Eden during the covid19 lock down and so glad I did as it helped me stay in shape! She’s a beast and mean that in good way I Just did this workout-didn’t have treadmill so used my spin bike-thanks it was tough especially first set!

  • I LOVED this work out! I would absolutely love to see more real time work outs with you! Your workouts are so motivational and exactly what I need to move my body! Please post some more real time 20-40 min workouts! I am a huge fan!

  • Hi Matt.This is so awesome! In plain and simple language unlike other videos, and gives a clear plan for beginners like me. I have a few questions could either Matt or one of the others answer please: The Lat pull down machine is out of order in my gym & there is no standing calf raise machine. Are there replacements I can use for these? Thanks in advance:)

  • … ty for this no more excuses walked to work today took me 2 hours but ty for this video no more hoping ill lose the weight i will lose it now

  • Great job, I wish I could change this much too. I do exercise but I just can’t stop eating �� I always end regreting at the end of the day that J ate so much

  • Hey man I finally started this workout week 1 on saturday, my leg muscles are still really sore and im not sure what to do. Should i just power through and try to get todays workout done, should i go and do the workout but reduce the weights to make it a lighter workout or should i hold off for a day and see how my muscles feel tomorrow? Would really appreciate the advice

  • great video thank you i just subscribed to you man…i just printed the workout sheet..i have a question please answer if you can, on week 1 is a full body 3 day split but you did put what day’s to work out a certain muscle, do you know what i’m asking?? im very new in the gym so im looking for what muscles to work and on what day…on week 4 you have it perfect for us monday chest,triceps and calves.. but the first 3 weeks there is nothing.. i hope you understand what i’m asking.. again thank you very much for this you’re the best

  • When you have the lbs on there is that total lbs or each dumbbell? By the chick you’re the shit��������love what you’re doing thank you

  • LOVE your real time workout, it’s very inspiring. I’ve bought your program-FYR, FYR2.0. Nice workout.
    If you could do some workouts without equipment, it’ll be fantastic. ������
    Looking for it.

  • Hi Coach, amazing video. I have mid season country competitions in 54 days! I represent my city at a 10K. However I’m the slowest can barely finish sub 50. Any tips? (15 yo)

  • I have 2 months to train for a 10k race. And I’m an amateur cyclist. Running can probably do 1-2 miles. What do you recommend I do for this ��

  • Great video, did my first 5K today. Running is my assistance cardio training( I prefer weighlifting). This seems like a very well thoughtout plan but I think I will do the 12week doubling every week because I am quite awful at running

  • This is awesome! Just found you on YouTube around a week ago and I’m obsessed with wanting to try your workouts! They are exactly with how I train right now through Fitness and CrossFit and I can tell these are going to be awesome!