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The first of your two days of cardio should be a high-intensity interval training, or HIIT. Steady-state cardio does have a place in your routine (well get there), but dont forget that intensity is your friend.

"This is going to incite way more fat loss than just steady-state cardio," says Rosante. "When you're working in that high-intensity threshold you're not only burning a lot of calories during the workout, but you raise your metabolic rate significantly afterwards." Your body will need to work harder and longer to return to a resting state, burning more calories in the process.

What to do:

Choose an activity you like as a templatemaybe it's running, cycling, or bodyweight moves (burpees, anyone?). Whatever it is, push as hard as you possibly can for 30 seconds, then back off for a rest period. How long you rest will depend on your fitness level. If youre just starting, you may want to try a 2-to-1 rest-to-work ratio, says Rosante (so, 30 seconds of work followed by 60 seconds of rest). Then you can reduce your rest time every week. You could also try Tabata intervals once you get comfortablethats 20 seconds of extremely hard work to 10 seconds of rest. Whatever you choose, repeat that work/rest circuit until your 20 minutes are up.

Steady-State Cardio 35 to 45 Minutes 1 Day Per Week

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And heres your second day of cardio. This time its all about that long, slow burn. Steady-state cardio raises the heart rate, speeds recovery, and improves your body's ability to use oxygen properly, says Rosante. All movement is great movement!

What to do:

Whatever you want! Running, rowing, swimming, hiking, kayaking...the list goes on. Anything that gets your heart rate up but you can still carry a conversation through, says Rosante.

Active Recovery 2 Days Per Week

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Two days out of your week will be active recovery daysthis is when your body has a chance to rest up and rebuild muscle fibers that youve been tearing during your workouts (this is where you really get stronger).

"You want to lay off those heavy workouts in favor of just some gentle movement, says Rosante. Key words: gentle movement. An active recovery day isn't a free pass to lie on the couch and do nothing. "Movement helps increase blood flow, driving more oxygen rich blood to your muscles to speed recovery," he explains. "Faster recovery could equal faster results."

So as long as you're moving around a bit, you're good to go. If theres something you really love to do, go do that. If you just want to go for a walk, do that. And if you just want to hang out, do that! Enjoy your life.

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Weight Loss Workout Plan: Your Weekly Fitness Plan To Lose Weight | SELF

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