EXPERTS: Regular Athletes. Trained and fit people. With 24MIN you will get your fitness back in a short period of time. Follow the exercises table that you will find below. If you wish, you can download the exercises table here.

Download the exercises table.

Hello Expert. Please, select the training week: 

¿Are you interested in HIIT concept?? 24MIN is the best option for a completeworkout. 

 

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 exercise 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 EXPERTS

FIRST WEEK


dual-trainer-3000

Dual Air Trainer

Intermediate Level

Your physical condition is great, therefore, you begin the first week  at Intermediate Level of intensity. Select Intermediate Level on your Dual Air Trainer’s monitor and start your training! Remember to maintain a stable pedaling within the limits that are required by the machine. Avoid ups and downs within the same period.

As you get off your Dual Air Trainer, don’t forget to drink water to hydrate.


Unlimited Toning machine

Intermediate Level

After completing your cardiovascular workout, take your Unlimited Toning Machine and complete your 12 minutes of toning exercises following the exercises of the Intermediate Level table. Try to maintain a high rhythm in order to improve the performance and help your body to get out of the comfort zone.

Go to exercises table.

SECOND WEEK


dual-trainer-3000

Dual Air Trainer

Advanced I Level

In your second week, you will start Advanced I Level of cardiovascular workout on your Dual Air Trainer.

Select it on the Dual Air Trainer’s monitor, and keep working out!

Remember to hydrate with water after you finish the 12 minute workout.


Unlimited Toning machine

Upper Intermediate Level

This week, you will start the Upper Intermediate level. The demand of this week’s exercises is higher than the previous week.

Take your body out of the comfort zone. Look carefully at the videos of each exercise if you have any doubt and stick with the positions in order to perform the movements correctly.

Go to exercises table.

THIRD WEEK


dual-trainer-3000

Dual Air Trainer

Advanced I Level

The third week we continue with Advanced I Level. Even though you are at the same level of workout than the previous week, you won’t be at the same level of performance. Your rhythm will have improved and, therefore, your Dual Air Trainer will require  a greater effort from you. On each interval, maintain the intensity levels that are shown on the screen.

Hydrate when you finish the workout, it’s very important.

Go for it!


unlimited-4-lbs

Unlimited Toning machine

Upper Intermediate Level

This week, we repeat the Intermediate level with the Unlimited Toning Machine. Increase the number of reps this week, noting the postures and the execution.

You must keep your body out of the comfort zone in order to continue improving and achieving your goals.

Go to exercises table.

FOURTH WEEK


dual-trainer-3000

Dual Air Trainer

Advanced I Level

You continue working on Advanced I Level of cardiovascular workout. Your level of demand must be higher because your capacity has increased already.

Keep the intensity levels indicated on the Dual Air Trainer monitor.

Are you ready to step out of the comfort zone?


Unlimited Toning machine

Upper Intermediate Level

This week you are fit enough to face the exercises without any problem. The effort is high, but the reward is higher.

This is the last week that you will perform this exercise level; do your best, and get ready to level up next week. 

Go to exercises table.

FIFTH WEEK


dual-trainer-3000

Dual Air Trainer

Level 4

This week we will start with level 4; this level is very demanding. You must keep your body out of the comfort zone in order to continue improving with each training.

Remember to maintain a stable pedaling within the limits that are required by the machine, it is very important.

Your resistance and your fitness will keep improving minute by minute.


Unlimited Toning machine

Advanced Level

Congratulations! This week you will start the Upper Intermediate level of functional exercises. Your muscles, at this point, are demanding a greater exercise that takes them out of the comfort zone.

Look carefully at the videos of each exercise and stick with the positions in order to perform the movements correctly.

Go to exercises table.

SIXTH WEEK


dual-trainer-3000

Dual Air Trainer

Advanced II Level

Second week at Advanced II Level of cardio. We will continue working trying to leave 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.

Prepare your body for the next level; it’s easy for you!


Unlimited Toning machine

Advanced Level

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

Go to exercises table.

SEVENTH WEEK


dual-trainer-3000

Dual Air Trainer

Advanced II Level

During the eighth week, you will continue working on Advanced II Level at a high intensity. Select Advanced II Level on your Dual Air Trainer’s monitor and keep the intensity levels shown on each interval.

This level is very demanding, but your fitness is now ready to push the limits, so go for it! The monitor will indicate the rhythm during the 12 minutes.


Unlimited Toning machine

Advanced Level

At this point, the exercises of the Advanced 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, as much as you can, extra rests. Go for it! 

Go to exercises table.

EIGHTH WEEK


dual-trainer-3000

Dual Air Trainer

Advanced II Level

During the eighth week, you will continue working on Advanced II Level at a high intensity. You will keep stepping out of the comfort zone in these 12 minutes. Your effort will increase on its way to achieving your fitness goals.

This week you are already noticing the results, right?

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


Unlimited Toning machine

Advanced Level

This is the last week you will perform the Advanced level of toning exercises, so you must put more effort than last week.

Try to improve the movements and postures. Focus on excellence. The more difficult it is to perform the exercise, the better results you will achieve.

Go to exercises table.

NINTH WEEK


dual-trainer-3000

Dual Air Trainer

Advanced III Level

Penultimate week of training, we achieve the last level of intensity, Congratulations! Select Advanced III Level on your Dual Air Trainer and maintain the rhythm between the intensity levels that are required by the monitor in each interval.

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

Are you happy with the results obtained so far?


Unlimited Toning machine

Expert Level

Congratulations! You have reached the Expert level for your functional workout. This level is more demanding, but you are ready to perform each exercise correctly.

The tensions in your muscles and the effort on each exercise ensure an excellent result.

 

Go to exercises table.

TENTH WEEK


dual-trainer-3000

Dual Air Trainer

Advanced III Level

We have reached the end! This is your tenth week of training you will finish the 24MIN workout in the fifth level of intensity. You will keep leaving the comfort zone, and producing the EPOC Effect on your body.

Your Dual Air trainer will demand your best, are you ready?


Unlimited Toning machine

Expert Level

You will complete 24MIN Workout Plan with the Expert level of tonification. Make sure you increase the number of reps for each exercise within the correspondent time, making sure that you maintain the level of perfection on each exercise.

You are at the end of the 24MIN workout, so go for it!

 

Go to exercises table.



cardio-recommendations

 

 


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

BEGINNERS

Sedentary people who have not participated in any sports or have been inactive for a long time.

Go to Training Plan for Beginners 

TRAINEES

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

Go to Training Plan for Trainees 

WHAT’S YOUR LEVEL?

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

Discover your workout level