Regular: Lose 4-5 kg over 8 weeks (with an empty stomach sessions))

Before starting your first session, don't forget to make a note of your thigh, hip and waist measurements… This is so that you can monitor the improvement in your figure objectively.

After 5 minutes of fitness walking, which will prepare your muscles for the physical effort, you'll run for 20 minutes.

During this phase, make sure you are breathing comfortably, i.e. you should be able to talk while running.

Finish off the session with 5 minutes of slow walking to help with your recovery and thereby reduce any stiffness.
The day's session will last 30 minutes.

The running phase must always be done at “easy breathing pace”, which is the pace at which you can talk while running. There's nothing to gain by running faster!
If you have a heart rate monitor, stay at approximately 70% of your maximum heart rate during the running phases and never go over 75%.

It's very important to drink a lot after the session as well as during the following few hours. This is because your body loses a lot of water and you must replenish this quickly
You can also do some light stretching exercises after your training.

After 5 minutes of fitness walking, which will prepare your muscles for the physical effort, you'll run for 20 minutes.

During this phase, make sure you are breathing comfortably, i.e. you should be able to talk while running.

Finish off the session with 5 minutes of slow walking to help with your recovery and thereby reduce any stiffness.
The day's session will last 30 minutes.

The running phase must always be done at “easy breathing pace”, which is the pace at which you can talk while running. There's nothing to gain by running faster!
If you have a heart rate monitor, stay at approximately 70% of your maximum heart rate during the running phases and never go over 75%.

It's very important to drink a lot after the session as well as during the following few hours. This is because your body loses a lot of water and you must replenish this quickly
You can also do some light stretching exercises after your training.

You'll do a 30-minute run on an empty stomach. You'll finish off with 5 minutes of slow walking to warm down.

You're going to run in the morning before eating anything. This method helps you burn more fat, but there are a few guidelines to follow:
- Don't go running on a new route, and preferably pick a circular route so you can cut your session short if you're not feeling quite right (dizziness, craving sensation, etc.)

- Make sure you are breathing comfortably (no more than 70% of your maximum heart rate).

- Take a quick-release sugar with you (white sugar, gel) in case you start feeling weak.

When you get back from your training, have a healthy breakfast, in line with the advice given by our nutritionist.
The day's session will last 35 minutes.

If you have a heart rate monitor, stay at approximately 65% of your maximum heart rate and never go over 70%.

At the end of your run, even if it wasn’t very intense, remember to hydrate. You can do some stretching as soon as you've finished.

After 5 minutes of fitness walking, which will prepare your muscles for the physical effort, you'll run for 20 minutes.

During this phase, make sure you are breathing comfortably, i.e. you should be able to talk while running.

Finish off the session with 5 minutes of slow walking to help with your recovery and thereby reduce any stiffness.
The day's session will last 30 minutes.

The running phase must always be done at “easy breathing pace”, which is the pace at which you can talk while running. There's nothing to gain by running faster!
If you have a heart rate monitor, stay at approximately 70% of your maximum heart rate during the running phases and never go over 75%.

It's very important to drink a lot after the session as well as during the following few hours. This is because your body loses a lot of water and you must replenish this quickly
You can also do some light stretching exercises after your training.

After 5 minutes of fitness walking, which will prepare your muscles for the physical effort, you'll run for 30 minutes.

During this phase, make sure you are breathing comfortably, i.e. you should be able to talk while running.

Finish off the session with 5 minutes of slow walking to help with your recovery and thereby reduce any stiffness.
The day's session will last 40 minutes.

The running phase must always be done at “easy breathing pace”, which is the pace at which you can talk while running. There's nothing to gain by running faster!
If you have a heart rate monitor, stay at approximately 70% of your maximum heart rate during the running phases and never go over 75%.

It's very important to drink a lot after the session as well as during the following few hours. This is because your body loses a lot of water and you must replenish this quickly
You can also do some light stretching exercises after your training.

You'll do a 40-minute run on an empty stomach. You'll finish off with 5 minutes of slow walking to warm down.

You're going to run in the morning before eating anything. This method helps you burn more fat, but there are a few guidelines to follow:
- Don't go running on a new route, and preferably pick a circular route so you can cut your session short if you're not feeling quite right (dizziness, craving sensation, etc.)

- Make sure you are breathing comfortably (no more than 70% of your maximum heart rate).

- Take a quick-release sugar with you (white sugar, gel) in case you start feeling weak.

When you get back from your training, have a healthy breakfast, in line with the advice given by our nutritionist.
The day's session will last 45 minutes.

If you have a heart rate monitor, stay at approximately 65% of your maximum heart rate and never go over 70%.

At the end of your run, even if it wasn’t very intense, remember to hydrate. You can do some stretching as soon as you've finished.

After 5 minutes of fitness walking, which will prepare your muscles for the physical effort, you'll run for 30 minutes.

During this phase, make sure you are breathing comfortably, i.e. you should be able to talk while running.

Finish off the session with 5 minutes of slow walking to help with your recovery and thereby reduce any stiffness.
The day's session will last 40 minutes.

The running phase must always be done at “easy breathing pace”, which is the pace at which you can talk while running. There's nothing to gain by running faster!
If you have a heart rate monitor, stay at approximately 70% of your maximum heart rate during the running phases and never go over 75%.

It's very important to drink a lot after the session as well as during the following few hours. This is because your body loses a lot of water and you must replenish this quickly
You can also do some light stretching exercises after your training.

After 5 minutes of fitness walking, which will prepare your muscles for the physical effort, you'll run for 30 minutes.

During this phase, make sure you are breathing comfortably, i.e. you should be able to talk while running.

Finish off the session with 5 minutes of slow walking to help with your recovery and thereby reduce any stiffness.
The day's session will last 40 minutes.

The running phase must always be done at “easy breathing pace”, which is the pace at which you can talk while running. There's nothing to gain by running faster!
If you have a heart rate monitor, stay at approximately 70% of your maximum heart rate during the running phases and never go over 75%.

It's very important to drink a lot after the session as well as during the following few hours. This is because your body loses a lot of water and you must replenish this quickly
You can also do some light stretching exercises after your training.

You'll do a 45-minute run on an empty stomach. You'll finish off with 5 minutes of slow walking to warm down.

You're going to run in the morning before eating anything. This method helps you burn more fat, but there are a few guidelines to follow:
- Don't go running on a new route, and preferably pick a circular route so you can cut your session short if you're not feeling quite right (dizziness, craving sensation, etc.)

- Make sure you are breathing comfortably (no more than 70% of your maximum heart rate).

- Take a quick-release sugar with you (white sugar, gel) in case you start feeling weak.

When you get back from your training, have a healthy breakfast, in line with the advice given by our nutritionist.
The day's session will last 50 minutes.

If you use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 75%.

At the end of your run, even if it wasn’t very intense, remember to hydrate. You can do some stretching as soon as you've finished.

After 5 minutes of fitness walking, which will prepare your muscles for the physical effort, you'll run for 25 minutes.

During this phase, make sure you are breathing comfortably, i.e. you should be able to talk while running.

Finish off the session with 5 minutes of slow walking to help with your recovery and thereby reduce any stiffness.
The day's session will last 35 minutes.

The running phase must always be done at “easy breathing pace”, which is the pace at which you can talk while running. There's nothing to gain by running faster!
If you have a heart rate monitor, stay at approximately 70% of your maximum heart rate during the running phases and never go over 75%.

It's very important to drink a lot after the session as well as during the following few hours. This is because your body loses a lot of water and you must replenish this quickly
You can also do some light stretching exercises after your training.

After 5 minutes of fitness walking, which will prepare your muscles for the physical effort, you'll run for 25 minutes.

During this phase, make sure you are breathing comfortably, i.e. you should be able to talk while running.

Finish off the session with 5 minutes of slow walking to help with your recovery and thereby reduce any stiffness.
The day's session will last 35 minutes.

The running phase must always be done at “easy breathing pace”, which is the pace at which you can talk while running. There's nothing to gain by running faster!
If you have a heart rate monitor, stay at approximately 70% of your maximum heart rate during the running phases and never go over 75%.

It's very important to drink a lot after the session as well as during the following few hours. This is because your body loses a lot of water and you must replenish this quickly
You can also do some light stretching exercises after your training.

You'll do a 30-minute run on an empty stomach. You'll finish off with 5 minutes of slow walking to warm down.

You're going to run in the morning before eating anything. This method helps you burn more fat, but there are a few guidelines to follow:
- Don't go running on a new route, and preferably pick a circular route so you can cut your session short if you're not feeling quite right (dizziness, craving sensation, etc.)

- Make sure you are breathing comfortably (no more than 70% of your maximum heart rate).

- Take a quick-release sugar with you (white sugar, gel) in case you start feeling weak.

When you get back from your training, have a healthy breakfast, in line with the advice given by our nutritionist.
The day's session will last 35 minutes.

If you have a heart rate monitor, stay at approximately 65% of your maximum heart rate and never go over 70%.

At the end of your run, even if it wasn’t very intense, remember to hydrate. You can do some stretching as soon as you've finished.

After 5 minutes of fitness walking, which will prepare your muscles for the physical effort, you'll run for 30 minutes.

During this phase, make sure you are breathing comfortably, i.e. you should be able to talk while running.

Finish off the session with 5 minutes of slow walking to help with your recovery and thereby reduce any stiffness.
The day's session will last 40 minutes.

The running phase must always be done at “easy breathing pace”, which is the pace at which you can talk while running. There's nothing to gain by running faster!
If you have a heart rate monitor, stay at approximately 70% of your maximum heart rate during the running phases and never go over 75%.

It's very important to drink a lot after the session as well as during the following few hours. This is because your body loses a lot of water and you must replenish this quickly
You can also do some light stretching exercises after your training.

After 5 minutes of fitness walking, which will prepare your muscles for the physical effort, you'll run for 40 minutes.

During this phase, make sure you are breathing comfortably, i.e. you should be able to talk while running.

Finish off the session with 5 minutes of slow walking to help with your recovery and thereby reduce any stiffness.
The day's session will last 50 minutes.

The running phase must always be done at “easy breathing pace”, which is the pace at which you can talk while running. There's nothing to gain by running faster!
If you have a heart rate monitor, stay at approximately 70% of your maximum heart rate during the running phases and never go over 75%.

It's very important to drink a lot after the session as well as during the following few hours. This is because your body loses a lot of water and you must replenish this quickly
You can also do some light stretching exercises after your training.

You'll do a 50-minute run on an empty stomach. You'll finish off with 5 minutes of slow walking to warm down.

You're going to run in the morning before eating anything. This method helps you burn more fat, but there are a few guidelines to follow:
- Don't go running on a new route, and preferably pick a circular route so you can cut your session short if you're not feeling quite right (dizziness, craving sensation, etc.)

- Make sure you are breathing comfortably (no more than 70% of your maximum heart rate).

- Take a quick-release sugar with you (white sugar, gel) in case you start feeling weak.

When you get back from your training, have a healthy breakfast, in line with the advice given by our nutritionist.
The day's session will last 55 minutes.

If you have a heart rate monitor, stay at approximately 65% of your maximum heart rate and never go over 70%.

At the end of your run, even if it wasn’t very intense, remember to hydrate. You can do some stretching as soon as you've finished.

After 5 minutes of fitness walking, which will prepare your muscles for the physical effort, you'll run for 40 minutes.

During this phase, make sure you are breathing comfortably, i.e. you should be able to talk while running.

Finish off the session with 5 minutes of slow walking to help with your recovery and thereby reduce any stiffness.
The day's session will last 50 minutes.

The running phase must always be done at “easy breathing pace”, which is the pace at which you can talk while running. There's nothing to gain by running faster!
If you have a heart rate monitor, stay at approximately 70% of your maximum heart rate during the running phases and never go over 75%.

It's very important to drink a lot after the session as well as during the following few hours. This is because your body loses a lot of water and you must replenish this quickly
You can also do some light stretching exercises after your training.

After 5 minutes of fitness walking, which will prepare your muscles for the physical effort, you'll run for 45 minutes.

During this phase, make sure you are breathing comfortably, i.e. you should be able to talk while running.

Finish off the session with 5 minutes of slow walking to help with your recovery and thereby reduce any stiffness.
The day's session will last 55 minutes.

The running phase must always be done at “easy breathing pace”, which is the pace at which you can talk while running. There's nothing to gain by running faster!
If you have a heart rate monitor, stay at approximately 70% of your maximum heart rate during the running phases and never go over 75%.

It's very important to drink a lot after the session as well as during the following few hours. This is because your body loses a lot of water and you must replenish this quickly
You can also do some light stretching exercises after your training.

You'll do one-hour run on an empty stomach. You'll finish off with 5 minutes of slow walking to warm down.

You're going to run in the morning before eating anything. This method helps you burn more fat, but there are a few guidelines to follow:
- Don't go running on a new route, and preferably pick a circular route so you can cut your session short if you're not feeling quite right (dizziness, craving sensation, etc.)

- Make sure you are breathing comfortably (no more than 70% of your maximum heart rate).

- Take a quick-release sugar with you (white sugar, gel) in case you start feeling weak.

When you get back from your training, have a healthy breakfast, in line with the advice given by our nutritionist.
The day's session will last 65 minutes.

If you have a heart rate monitor, stay at approximately 65% of your maximum heart rate and never go over 70%.

At the end of your run, even if it wasn’t very intense, remember to hydrate. You can do some stretching as soon as you've finished.

After 5 minutes of fitness walking, which will prepare your muscles for the physical effort, you'll run for 45 minutes.

During this phase, make sure you are breathing comfortably, i.e. you should be able to talk while running.

Finish off the session with 5 minutes of slow walking to help with your recovery and thereby reduce any stiffness.
The day's session will last 55 minutes.

The running phase must always be done at “easy breathing pace”, which is the pace at which you can talk while running. There's nothing to gain by running faster!
If you have a heart rate monitor, stay at approximately 70% of your maximum heart rate during the running phases and never go over 75%.

It's very important to drink a lot after the session as well as during the following few hours. This is because your body loses a lot of water and you must replenish this quickly
You can also do some light stretching exercises after your training.

After 5 minutes of fitness walking, which will prepare your muscles for the physical effort, you'll run for 50 minutes.

During this phase, make sure you are breathing comfortably, i.e. you should be able to talk while running.

Finish off the session with 5 minutes of slow walking to help with your recovery and thereby reduce any stiffness.
The day's session will last 60 minutes.

The running phase must always be done at “easy breathing pace”, which is the pace at which you can talk while running. There's nothing to gain by running faster!
If you have a heart rate monitor, stay at approximately 70% of your maximum heart rate during the running phases and never go over 75%.

It's very important to drink a lot after the session as well as during the following few hours. This is because your body loses a lot of water and you must replenish this quickly
You can also do some light stretching exercises after your training.

You will run for 1 hour on an empty stomach. You'll finish off with 5 minutes of slow walking to warm down.

You're going to run in the morning before eating anything. This method helps you burn more fat, but there are a few guidelines to follow:
- Don't go running on a new route, and preferably pick a circular route so you can cut your session short if you're not feeling quite right (dizziness, craving sensation, etc.)

- Make sure you are breathing comfortably (no more than 70% of your maximum heart rate).

- Take a quick-release sugar with you (white sugar, gel) in case you start feeling weak.

When you get back from your training, have a healthy breakfast, in line with the advice given by our nutritionist.
The day's session will last 65 minutes.

If you have a heart rate monitor, stay at approximately 65% of your maximum heart rate and never go over 70%.

At the end of your run, even if it wasn’t very intense, remember to hydrate. You can do some stretching as soon as you've finished.

After 5 minutes of fitness walking, which will prepare your muscles for the physical effort, you'll run for 45 minutes.

During this phase, make sure you are breathing comfortably, i.e. you should be able to talk while running.

Finish off the session with 5 minutes of slow walking to help with your recovery and thereby reduce any stiffness.
The day's session will last 55 minutes.

The running phase must always be done at “easy breathing pace”, which is the pace at which you can talk while running. There's nothing to gain by running faster!
If you have a heart rate monitor, stay at approximately 70% of your maximum heart rate during the running phases and never go over 75%.

It's very important to drink a lot after the session as well as during the following few hours. This is because your body loses a lot of water and you must replenish this quickly
You can also do some light stretching exercises after your training.

After 5 minutes of fitness walking, which will prepare your muscles for the physical effort, you'll run for 1 hour.

During this phase, make sure you are breathing comfortably, i.e. you should be able to talk while running.

Finish off the session with 5 minutes of slow walking to help with your recovery and thereby reduce any stiffness.
The day's session will last 70 minutes.

The running phase must always be done at “easy breathing pace”, which is the pace at which you can talk while running. There's nothing to gain by running faster!
If you have a heart rate monitor, stay at approximately 70% of your maximum heart rate during the running phases and never go over 75%.

It's very important to drink a lot after the session as well as during the following few hours. This is because your body loses a lot of water and you must replenish this quickly
You can also do some light stretching exercises after your training.

You will run for 1 hour on an empty stomach. You'll finish off with 5 minutes of slow walking to warm down.

You're going to run in the morning before eating anything. This method helps you burn more fat, but there are a few guidelines to follow:
- Don't go running on a new route, and preferably pick a circular route so you can cut your session short if you're not feeling quite right (dizziness, craving sensation, etc.)

- Make sure you are breathing comfortably (no more than 70% of your maximum heart rate).

- Take a quick-release sugar with you (white sugar, gel) in case you start feeling weak.

When you get back from your training, have a healthy breakfast, in line with the advice given by our nutritionist.
The day's session will last 65 minutes.

If you have a heart rate monitor, stay at approximately 65% of your maximum heart rate and never go over 70%.

At the end of your run, even if it wasn’t very intense, remember to hydrate. You can do some stretching as soon as you've finished.