The key part of this belly-busting workout is a strong mind. “Overcoming the perception of pain is the biggest challenge of all,” says Juan Carlos Santana, CEO of the Institute of Human Performance, US. Your ability to do more work in less time will improve with each week of this plan, so you’ll burn more fat and build a great-looking lower body. By the final week, you’ll have reached a new level of work ethic, gaining greater mental toughness with every workout.

Lift Off

Speed squats and split jumps prepare your legs for more explosive sports footwork.

Think Smart

This workout will sharpen your mental muscles, boosting confidence in your other workouts

Burn More

The speedy reps in the challenge will rev up your metabolism and torch fat.


Perform this workout twice a week for two weeks. Then do it once a week for weeks three through six. Do each move in the order shown. That’s a circuit. Perform the number of circuits specified for each week of the plan.

Speed Squat

Stand with your feet shoulder-width apart and your hands behind your head. Bend at the hips andknees until your thighs are parallel to the floor (keeping your backstraight), then quickly push back up. Move smoothly and quickly. Aim for 24 repetitions in 24 seconds.

Alternating Lunge

Stand with your feet shoulder-width apart and hands behind your head. Take a step forwardswith your right foot, lowering your body until your thigh is parallel to the floor.

That’s one rep. Push back and repeat with your left leg. Continue for a total of 24 reps.

Split Jumps
Start in a lunge position, with your knees bent. Clasp your hands behind your head, jump up and switch legs in the air. That’s one rep. Allow your body to drop into the next lunge, and immediately repeatthe jump, minimizing your time on the ground. Do a total of 24 reps.

Squat Jump

Stand with your feet shoulder-width apart and hands behind your head. Lower your body until your thighs are parallel to the floor, then push up fast so your feet leave the floor.

Land with your knees flexed, and immediately sink down into your next squat. Do 12