TRAINEES: People who perform some type of low intensity sport or ex-athletes. 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 Trainee. Please select the training week: 

Have you decided to get your fitness back? Would you like to be fit as well as lose weight, tone and increase your lean mass? 

 

Welcome to 24MIN Workout Program!

 

Select 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 beter control of the workout you must do each week.

Weekly plan for TRAINEES

FIRST WEEK


dual-trainer-3000

Dual Air Trainer

Beginner Level

The first week of training will reactivate your body; therefore, we start from the first level. Select Beginner Level in your Dual Air Trainer, and start your workout! 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

Introduction level

After completing your cardiovascular workout, take your Unlimited Toning Machine and complete your 12 minutes of toning exercises following the exercises of the Introduction 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 the exercises table.

SECOND WEEK


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Dual Air Trainer

Intermediate Level

In your second week, you will start Intermediate 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

Intermediate Level

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

Try to complete all the exercises of this level. If the progression of any exercise is impossible for you, end the series with the exercise of the previous level.

Go to the exercises table.

THIRD WEEK


dual-trainer-3000

Dual Air Trainer

Intermediate Level

The third week we continue with Intermediate 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. 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!


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Unlimited Toning Machine

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 the exercises table.

FOURTH WEEK


dual-trainer-3000

Dual Air Trainer

Intermediate Level

Continue working on Intermediate 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

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 the exercises table.

FIFTH WEEK


dual-trainer-3000

Dual Air Trainer

Intermediate Level

This week we will repeat Intermediate Level; but your level of demand should be higher. You resist the aerobic workout and you will notice it while you do your training.

Remember if you are in your comfort zone, you are not doing the exercise correctly.

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


Unlimited Toning Machine

Upper Intermediate 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. If the progression of any exercise is impossible for you, finish with the exercise of the previous level.

Go to the exercises table.

SIXTH WEEK


dual-trainer-3000

Dual Air Trainer

Intermediate Level

This is the last week of Intermediate Level of cardiovascular workout. You will keep working in order to take your body out of the comfort zone. Keep a stable rhythm within the limits that the monitor mark; don’t lower the rhythm at any time. The program will guide you in order to maintain yourself at the necessary level for your improvement.

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


Unlimited Toning Machine

Upper Intermediate level

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

Go to the exercises table.

SEVENTH WEEK


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Dual Air Trainer

Advanced I Level

This week, we are raising the level of intensity. Select Advanced I 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 level is now ready to push forward, so go for it! The monitor will indicate what rhythm during the 12 minutes.


Unlimited Toning Machine

Upper Intermediate Level

At this point, the exercises of the Upper Intermediate 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


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Dual Air Trainer

Advanced I Level

During the eighth week, you will continue working on Advanced I 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

Upper Intermediate level

This is the last week you will perform the Upper Intermediate 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 get.

Go to the exercises table.

NINTH WEEK


dual-trainer-3000

Dual Air Trainer

Advanced I Level

This is the penultimate week of training. We will stay on Advanced I Level of your Dual Air Trainer and raise 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

Advanced level

Congratulations! You have reached the Advanced 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 excellent result.

Go to the exercises table.

TENTH WEEK


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Dual Air Trainer

Advanced I Level

We have reached the end! This is your tenth week of training you will finish the 24MIN workout in the third 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

Advanced level

You will complete 24MIN Workout Plan with the Advanced 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 the exercises table.


cardio-recommendations

 

 


Are you 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 

EXPERTS

Regular athletes.
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 plan you should perform.

Discover your workout level