Regular: Lose 2-3 kg over 6 weeks (with an empty stomach sessions)

After 5 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 20 minutes without stopping.

You'll then do 5 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 5 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 30 minutes without stopping.

You'll then do 5 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.

After 5 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 30 minutes without stopping.

You'll then do 5 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 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 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 5 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 40 minutes without stopping.

You'll then do 5 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 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 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 5 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 45 minutes without stopping.

You'll then do 5 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 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 5 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 45 minutes without stopping.

You'll then do 5 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)

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 40-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 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 5 minutes of active walking, which will help prepare your muscles for exercise, you'll run for 50 minutes without stopping.

You'll then do 5 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 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 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 5 minutes of active walking, which will help prepare your muscles for exercise, you'll run for one hour without stopping.

You'll then do 5 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 50-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 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 5 minutes of active walking, which will help prepare your muscles for exercise, you'll run for one hour without stopping.

You'll then do 5 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%.

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 one-hour 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, following 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.