Regular: Lose 4-5 kg over 12 weeks (with an empty stomach sessions)

Before doing your first session, do not forget to measure and note your turns of thighs, hips, belly ... Thus you will see objectively that your silhouette is refined.

After 10 minutes of active walking that will prepare your muscles for the effort, you will run 20 minutes without stopping. Then you will do 10 minutes of slow walking to facilitate recovery and thus have less body aches.

You'll then do 10 minutes of slow walking to assist recovery and help reduce muscle soreness.

You should always be able to breathe comfortably during the running phase i.e. you should be able to speak while running. You’ll gain nothing by going faster!

If you've got a heart rate monitor, you need to stay in the 70% cardio zone while running, and never exceed 75%.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss can be is significant and it should quickly be replenished
You can also do some light stretching after your workout.

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 20 minutes without stopping.

You'll then do 10 minutes of slow walking to assist recovery and help reduce muscle soreness.

Walking, especially after running, is decisive in weight loss: it increases the duration of the effort and because of its intensity it promotes the elimination of fat.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 25 minutes without stopping.

You'll then do 10 minutes of slow walking to assist recovery and help reduce muscle soreness.

You should always be able to breathe comfortably during the running phase i.e. you should be able to speak while running. You’ll gain nothing by going faster!

If you've got a heart rate monitor, you need to stay in the 70% cardio zone while running, and never exceed 75%.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

You'll do a 25-minute run on an empty stomach. You'll finish off with 5 minutes of slow walking to warm down.

You're going to run in the morning before eating anything. This method helps you burn more fat, but there are a few guidelines to follow:
- Don't go running on a new route, and preferably pick loop routes so you can cut your session short if you're not feeling quite right (dizziness, craving sensation, etc.).

- Stay in easy breathing mode (no more than 70% maximal heart rate).

- Take a source of fast-acting sugar with you (white sugar, gel) in case you start feeling weak.

When you get back from your training, have a healthy breakfast, according to the advice given by our nutritionist.

If you have a heart rate monitor, you should stay in a zone around 65% of HRMax, without ever exceeding 70%.

At the end of the session, even though it has not been high-intensity remember to rehydrate.
You can also do some stretches as soon as you have finished.

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 25 minutes without stopping.

You'll then do 10 minutes of slow walking to assist recovery and help reduce muscle soreness.

Walking, especially after running, is decisive in weight loss: it increases the duration of the effort and because of its intensity it promotes the elimination of fat.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

You'll do a 30-minute run on an empty stomach. You'll finish off with 5 minutes of slow walking to warm down.

You're going to run in the morning before eating anything. This method helps you burn more fat, but there are a few guidelines to follow:
- Don't go running on a new route, and preferably pick loop routes so you can cut your session short if you're not feeling quite right (dizziness, craving sensation, etc.).

- Stay in easy breathing mode (no more than 70% maximal heart rate).

- Take a source of fast-acting sugar with you (white sugar, gel) in case you start feeling weak.

When you get back from your training, have a healthy breakfast, according to the advice given by our nutritionist.

If you have a heart rate monitor, you should stay in a zone around 65% of HRMax, without ever exceeding 70%.

At the end of the session, even though it has not been high-intensity remember to rehydrate.
You can also do some stretches as soon as you have finished.

After 10 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 30 minutes without stopping.

You'll then do 10 minutes of slow walking to assist recovery and help reduce muscle soreness.

You should always be able to breathe comfortably during the running phase i.e. you should be able to speak while running. You’ll gain nothing by going faster!

If you've got a heart rate monitor, you need to stay in the 70% cardio zone while running, and never exceed 75%.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

You'll do a 35-minute run on an empty stomach. You'll finish off with 5 minutes of slow walking to warm down.

You're going to run in the morning before eating anything. This method helps you burn more fat, but there are a few guidelines to follow:
- Don't go running on a new route, and preferably pick loop routes so you can cut your session short if you're not feeling quite right (dizziness, craving sensation, etc.).

- Stay in easy breathing mode (no more than 70% maximal heart rate).

- Take a source of fast-acting sugar with you (white sugar, gel) in case you start feeling weak.

When you get back from your training, have a healthy breakfast, according to the advice given by our nutritionist.

If you have a heart rate monitor, you should stay in a zone around 65% of HRMax, without ever exceeding 70%.

At the end of the session, even though it has not been high-intensity remember to rehydrate.
You can also do some stretches as soon as you have finished.

After 15 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 30 minutes without stopping.

You'll then do 10 minutes of slow walking to assist recovery and help reduce muscle soreness.

Walking, especially after running, is decisive in weight loss: it increases the duration of the effort and because of its intensity it promotes the elimination of fat.

I hope your run went well and that you have achieved your goal! If you had to stop before the end, don’t worry: you’ll manage it next time. Now it’s time to set a new goal. See you soon!

You'll do a 40-minute run on an empty stomach. You'll warm-up with 10 minutes of power walking.

You're going to run in the morning before eating anything. This method helps you burn more fat, but there are a few guidelines to follow:
- Don't go running on a new route, and preferably pick loop routes so you can cut your session short if you're not feeling quite right (dizziness, craving sensation, etc.).

- Stay in easy breathing mode (no more than 70% maximal heart rate).

- Take a source of fast-acting sugar with you (white sugar, gel) in case you start feeling weak.

When you get back from your training, have a healthy breakfast, according to the advice given by our nutritionist.

If you have a heart rate monitor, you should stay in a zone around 65% of HRMax, without ever exceeding 70%.

At the end of the session, even though it has not been high-intensity remember to rehydrate.
You can also do some stretches as soon as you have finished.

After 15 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 35 minutes without stopping.

You'll then do 10 minutes of slow walking to assist recovery and help reduce muscle soreness.

You should always be able to breathe comfortably during the running phase i.e. you should be able to speak while running. You’ll gain nothing by going faster!

If you've got a heart rate monitor, you need to stay in the 70% cardio zone while running, and never exceed 75%.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

You'll do a 45-minute run on an empty stomach. You'll warm-up with 10 minutes of power walking.

You're going to run in the morning before eating anything. This method helps you burn more fat, but there are a few guidelines to follow:
- Don't go running on a new route, and preferably pick loop routes so you can cut your session short if you're not feeling quite right (dizziness, craving sensation, etc.).

- Stay in easy breathing mode (no more than 70% maximal heart rate).

- Take a source of fast-acting sugar with you (white sugar, gel) in case you start feeling weak.

When you get back from your training, have a healthy breakfast, according to the advice given by our nutritionist.

If you have a heart rate monitor, you should stay in a zone around 65% of HRMax, without ever exceeding 70%.

At the end of the session, even though it has not been high-intensity remember to rehydrate.
You can also do some stretches as soon as you have finished.

After 15 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 40 minutes without stopping.

You'll then do 10 minutes of slow walking to assist recovery and help reduce muscle soreness.

Walking, especially after running, is decisive in weight loss: it increases the duration of the effort and because of its intensity it promotes the elimination of fat.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

You'll do a 50-minute run on an empty stomach. You'll warm-up with 10 minutes of power walking.

You're going to run in the morning before eating anything. This method helps you burn more fat, but there are a few guidelines to follow:
- Don't go running on a new route, and preferably pick loop routes so you can cut your session short if you're not feeling quite right (dizziness, craving sensation, etc.).

- Stay in easy breathing mode (no more than 70% maximal heart rate).

- Take a source of fast-acting sugar with you (white sugar, gel) in case you start feeling weak.

When you get back from your training, have a healthy breakfast, according to the advice given by our nutritionist.

If you have a heart rate monitor, you should be roughly in the 65% heart rate zone during the running stages, and never go over 70%.

Once you've completed your session, even if the exercise wasn't strenuous, remember to drink. You can also do some stretching as soon as you're finished.

After 15 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 40 minutes without stopping.

You'll then do 10 minutes of slow walking to assist recovery and help reduce muscle soreness.

When split running, your speed doesn’t really matter; the important thing is to be able to breathe easily: you should be able to talk as you run.

If you have a heart sensor, you should stay in a zone around 70% of HRmax during the running phases, and never exceed 75%.

Remember to rehydrate at the end of your session;. You can also do some stretching when you've finished.

You'll do a 55-minute run on an empty stomach. You'll warm-up with 10 minutes of power walking.

You're going to run in the morning before eating anything. This method helps you burn more fat, but there are a few guidelines to follow:
- Don't go running on a new route, and preferably pick loop routes so you can cut your session short if you're not feeling quite right (dizziness, craving sensation, etc.).

- Stay in easy breathing mode (no more than 70% maximal heart rate).

- Take a source of fast-acting sugar with you (white sugar, gel) in case you start feeling weak.

When you get back from your training, have a healthy breakfast, according to the advice given by our nutritionist.

If you have a heart rate monitor, you should be roughly in the 65% heart rate zone during the running stages, and never go over 70%.

Once you've completed your session, even if the exercise wasn't strenuous, remember to drink. You can also do some stretching as soon as you're finished.

After 15 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 45 minutes without stopping.

You'll then do 10 minutes of slow walking to assist recovery and help reduce muscle soreness.

Your speed doesn’t really matter, the key is to be able to breathe easily (a good way of telling: you should be able to talk while running)

I hope your run went well and that you have achieved your goal! If you had to stop before the end, don’t worry: you’ll manage it next time. Now it’s time to set a new goal. See you soon!

You'll do a 1-hour run on an empty stomach.

You're going to run in the morning before eating anything. This method helps you burn more fat, but there are a few guidelines to follow:
- Don't go running on a new route, and preferably pick loop routes so you can cut your session short if you're not feeling quite right (dizziness, craving sensation, etc.).

- Stay in easy breathing mode (no more than 70% maximal heart rate).

- Take a source of fast-acting sugar with you (white sugar, gel) in case you start feeling weak.

When you get back from your training, have a healthy breakfast, according to the advice given by our nutritionist.

If you have a heart rate monitor, you should be roughly in the 65% heart rate zone during the running stages, and never go over 70%.

Once you've completed your session, even if the exercise wasn't strenuous, remember to drink. You can also do some stretching as soon as you're finished.

After 15 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 50 minutes without stopping.

You'll then do 10 minutes of slow walking to assist recovery and help reduce muscle soreness.

You should always be able to breathe comfortably during the running phase i.e. you should be able to speak while running. You’ll gain nothing by going faster!

If you've got a heart rate monitor, you need to stay in the 70% cardio zone while running, and never exceed 75%.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

You'll do a 1-hour run on an empty stomach.

You're going to run in the morning before eating anything. This method helps you burn more fat, but there are a few guidelines to follow:
- Don't go running on a new route, and preferably pick loop routes so you can cut your session short if you're not feeling quite right (dizziness, craving sensation, etc.).

- Stay in easy breathing mode (no more than 70% maximal heart rate).

- Take a source of fast-acting sugar with you (white sugar, gel) in case you start feeling weak.

When you get back from your training, have a healthy breakfast, according to the advice given by our nutritionist.

If you have a heart rate monitor, you should be roughly in the 65% heart rate zone during the running stages, and never go over 70%.

Once you've completed your session, even if the exercise wasn't strenuous, remember to drink. You can also do some stretching as soon as you're finished.

After 15 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 50 minutes without stopping.

You'll then do 10 minutes of slow walking to assist recovery and help reduce muscle soreness.

Walking, especially after running, is decisive in weight loss: it increases the duration of the effort and because of its intensity it promotes the elimination of fat.

It’s very important to hydrate yourself well after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

You'll do a 1-hour run on an empty stomach.

You're going to run in the morning before eating anything. This method helps you burn more fat, but there are a few guidelines to follow:
- Don't go running on a new route, and preferably pick loop routes so you can cut your session short if you're not feeling quite right (dizziness, craving sensation, etc.).

- Stay in easy breathing mode (no more than 70% maximal heart rate).

- Take a source of fast-acting sugar with you (white sugar, gel) in case you start feeling weak.

When you get back from your training, have a healthy breakfast, according to the advice given by our nutritionist.

If you have a heart rate monitor, you should be roughly in the 65% heart rate zone during the running stages, and never go over 70%.

Once you've completed your session, even if the exercise wasn't strenuous, remember to drink. You can also do some stretching as soon as you're finished.

After 15 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 1 hour without stopping.

You'll then do 10 minutes of slow walking to assist recovery and help reduce muscle soreness.

When split running, your speed doesn’t really matter; the important thing is to be able to breathe easily: you should be able to talk as you run.

If you have a heart sensor, you should stay in a zone around 70% of HRmax during the running phases, and never exceed 75%.

Once you've completed your session, even if the exercise wasn't strenuous, remember to drink. You can also do some stretching as soon as you're finished.

You'll do a 1-hour run on an empty stomach.

You're going to run in the morning before eating anything. This method helps you burn more fat, but there are a few guidelines to follow:
- Don't go running on a new route, and preferably pick loop routes so you can cut your session short if you're not feeling quite right (dizziness, craving sensation, etc.).

- Stay in easy breathing mode (no more than 70% maximal heart rate).

- Take a source of fast-acting sugar with you (white sugar, gel) in case you start feeling weak.

When you get back from your training, have a healthy breakfast, according to the advice given by our nutritionist.

If you have a heart rate monitor, you should be roughly in the 65% heart rate zone during the running stages, and never go over 70%.

Once you've completed your session, even if the exercise wasn't strenuous, remember to drink. You can also do some stretching as soon as you're finished.