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The strength training included in this four-week training plan for women is short (only four exercises each) but intense. By alternating upper and lower body movements in supersets, alternating sets of two different exercises restlessly in between, you will maintain your high heart rate and maximize calorie burning while working each muscle in your body. For each workout: do 12 to 15 repetitions of the first two back-to-back exercises, then rest for 60 to 90 seconds; repeat 2 to 3 sets. Then, repeat the following two exercises. Remember to use a challenging enough weight to fatigue your muscles at the end of the set. Don’t skip days of strength; you’ll get all these benefits by lifting weights.
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