BEGINNERS: Sedentary people who have not participated in any sports or have been inactive for a long time. If this is you , you have found the right training plan . Follow the exercise routine that you will find below. If you wish, you can download the exercises table here.

Download exercises table

Hello Beginner. Please, select the training week:

001Do you want to leave your sedentary lifestyle and start taking care of your body? Have you defined your fitness goals?

Welcome to 24MIN Workout Program!

Choose the first week at the top tab row to start. (W1 is Week 1, and so on) and discover what level of exercises you must perform.

 

If you wish, you can print your weekly table here in order to keep a better control of the workout you must do each week.

Weekly Plan for BEGINNERS

FIRST WEEK


dual-trainer-3000

Dual Air Trainer

Beginner Level

Select Beginner Level in your Dual Trainer’s monitor, and start your workout! Remember that you must keep a stable rhythm within the limits marked by the machine. Avoid ups and downs within the same period.

As soon as you step off the Dual Air Trainer, don’t forget to drink water to stay hydrated.


Unlimited Toning Machine

Introduction Level

When you finish the cardiovascular workout, take the Unlimited Toning Machine and make your 12 minutes of tonification, following the exercises of the board that corresponds to the Introduction level.

Go to the exercises table.

SECOND WEEK


dual-trainer-3000

Dual Air Trainer

Beginner Level

On your second week, we repeat Beginner Level again, but you will feel that the intensity required by the Dual Air Trainer is higher. Select Beginner Level in your Dual Air Trainer monitor and continue your workout!

Remember to hydrate with water when you finish your 12 minute cardiovascular workout.


Unlimited Toning Machine

Introduction Level

Once again, repeat the table for Introduction Level. Slightly increase your effort and rhythm in order to improve your training performance.

Go to the exercises table.

THIRD WEEK


dual-trainer-3000

Dual Air Trainer

Beginner Level

The third week, we work again in Beginner Level, reaching rates of high intensity. The monitor will indicate  the rhythm you must follow the whole time. Your effort will increase on its way to achieving your objectives.

This week you are noticing results, right?


unlimited-4-lbs

Unlimited Toning Machine

Introduction Level

It’s also the last week for the Introduction Level with the Unlimited Toning Machine. Your stress and rhythm level should be optimal this time, increasing the number of repeatings every 40 and 20 seconds, as appropriate.

Go to the exercises table.

FOURTH WEEK


dual-trainer-3000

Dual Air Trainer

Beginner Level

The fourth week is the last one you will be performing Beginner Level. Even though you are at the same exercise level, you won’t be at the same demanding level. Your rhythm will have improved and, therefore, the Dual Air Trainer will demand from you a higher effort.

You will prepare yourself to jump a level for next week. Hydrating yourself after the cardiovascular workout is very important.

Go for it!


Unlimited Toning Machine

Intermediate Level

This level is more demanding than the Beginner level, but you are already fit enough to face the exercises without any problem. The stress is high, but the reward is higher. Look carefully at the videos of each exercise and stick with the positions in order to perform the movements correctly.

Go to the exercises table.

FIFTH WEEK


dual-trainer-3000

Dual Air Trainer

Intermediate Level

Welcome to Intermediate Level! We step up!

The level of the cardiovascular workout is rising. The intensity goes higher little by little. Your endurance and your physical condition will improve every minute.

Are you ready to leave the comfort zone?


Unlimited Toning Machine

Upper Intermediate Level

Congratulations! This week, you are starting the Upper Intermediate level of functional exercises. Your muscles are demanding a stronger workout that takes them out of the comfort zone. If the progression of any exercise is impossible, finish the exercises table of the previous level.

Go to the exercises table.

SIXTH WEEK


dual-trainer-3000

Dual Air Trainer

Intermediate Level

This week we will repeat Intermediate Level; but your stress level should be higher. You resist the cardiovascular workout much better and you will notice this while performing the workout.

Remember; if you are at your comfort zone, you are not doing the workout correctly.


Unlimited Toning Machine

Upper Intermediate Level

How did you feel at the Upper Intermediate Level? Each of the exercises will require you to do your best. Think about the results! Look carefully at the execution of each exercise to avoid injury.

Go to the exercises table.

SEVENTH WEEK


dual-trainer-3000

Dual Air Trainer

Intermediate Level

Intermediate Level of cardiovascular workout. We keep working to get our fitness out of the comfort zone. Keep a stable rhythm in between the limits marked by the monitor; do not lower the rhythm at any time.

The program will guide you to remain in the level necessary to continue your improvement.


Unlimited Toning Machine

Upper Intermediate Level

At this point, the exercises of the upper level must be very easy for you to perform. Make repeats at a speed that lets you complete the time without pause. Meet fixed times and avoid extra rests. Go for it!

Go to the exercises table.

EIGHTH WEEK


dual-trainer-3000

Dual Air Trainer

Intermediate Level

During the eighth week, you will continue working on Intermediate Level at a high intensity. You will keep leaving the comfort zone in these 12 minutes of cardiovascular training.

Remember; the feeling when you get off your Dual Air Trainer should be like you did your best.


Unlimited Toning Machine

Upper Intermediate Level

This week, we will repeat the Upper Intermediate level of tonification exercises table, striving a little bit more than last week. Try to improve your movements and postures. Focus on excellence. The more it costs you to perform an exercise, the better the results.

Go to the exercises table.

NINTH WEEK


dual-trainer-3000

Dual Air Trainer

Advanced I Level

Penultimate week of training. We will raise the intensity level. Select Advanced I Level in your Dual Air Trainer and keep the intensity level that is required by the monitor in each interval.

This level is very demanding, but your fitness is already prepared to overcome it.

Go for it!


Unlimited Toning Machine

Upper Intermediate level

This week, make sure you increase the number of repetitions of each exercise within the correspondent time, making sure you maintain the level of perfection with each repetition. The tension in your muscles and the effort in each exercise will ensure a great result. Are you happy with the results so far? You still have  enough time to improve!

Go to the exercises table.

TENTH WEEK


dual-trainer-3000

Dual Air Trainer

Advanced I Level

We have reached the end! This is your tenth week of training and you will end the 24MIN Workout in Advanced I Level of intensity. You will continue leaving the comfort zone, and producing the EPOC Effect in your body.

Your Dual Air Trainer will ask you to give your best, are you ready?


Unlimited Toning Machine

Upper Intermediate Level

We finish 24MIN Workout plan in the Upper Intermediate level of tonification. Last week to reach your goals. You are at the end of the training plan and we would like to congratulate you! And now… let’s workout!

Go to the exercises table.

cardio-recommendations

 

 


 Are in a different level? Select your training level here:

TRAINEES

People who do low-intensity sports.
Ex-athletes.

Go to Training Plan for Trainess

EXPERTS

Regular atheletes.
Trained and fit people.

go to Training Plan for Experts 

WHAT’S YOUR LEVEL?

Depending on your fitness level, we will tell you what workout level you should perform.

Discover your workout level