Program of trainings for a week

Program of trainings for a week

Personal trainer from New York, Ippolita Di Paola, developed for you a training program for a week. You will have loads every day, yet they will be different and scheduled in the order that will help you achieve the maximum effect. Start losing weight fast!

Workout program for a week

The personal trainer and instructor at the EPIC Hybrid Training Center in New York City, Ippolita Di Paola, explains:

“Weight loss is essentially arithmetic: the amount of calories burnt must be higher than the amount of calories consumed”.

The combination of high-intensity interval and power trainings with low-intensity single-rate cardio trainings in this program does provide this result.

Just do not deliberately eat less calories. If you do so, you will not make it easier for yourself, and, on the contrary, slow down the metabolism and complicate the process of weight loss. Di Paola says that consuming large amounts of water and lean protein, leafy greens and vegetables will help you:


  • maintain satiety,
  • provide nutrition for the muscles,
  • accelerate metabolism.

To make your workouts even more effective, we asked Di Paola to advise an ideal weight loss training program. Please, meet your new schedule.

MONDAY (Recreation)

Monday is an already hard day to aggravate it with a training. It is better to focus on proper nutrition and drinking lots of water.

“It’s a great day to pamper your tired muscles with a hot bath with English salt and do stretching,” advises Di Paola.

Just do not forget to get up from the table every 1.5 hours and have a small workout, even if it’s just a walk around the office.

TUESDAY (High-intensity interval training)

High intensity workout helps accelerate the heart rhythm and develop strength, endurance and speed. Interval training “Tabata” with exercises at the limit of strength for 20 seconds and rest for 10 seconds in eight approaches is one of Di Paola’s most favorite forms of training.

In addition, studies prove that this method of working over yourself helps your body continue burning calories long time after the end of training.

WEDNESDAY (Moderate intensity strength training)

On this day, you should not chase the high heart rate. You will have to work with the weights, and this is a serious and useful thing. Di Paola argues that weight loss requires having weight trainings.

“Exercises with weights lifting help strengthen muscles. The more muscles, the more calories your body spends on maintaining their activity. Even when you do not train, and are, for example, just walking,” she says.

Combinations of exercises, aimed at several muscle groups at once help to use the time for training in the most optimal way. In addition, any complex exercises strengthen your muscular corset, buttocks and long back muscles, which are the most important muscle groups that support all kinds of movements throughout the day.

THURSDAY (Low-intensity single-rate cardio workout)

Choose any type of activity that allows you to maintain the same pace for 60 minutes:

  • cycling,
  • running,
  • walking,
  • swimming,
  • active games.

cardio workout

Training that lasts 30 to 60 minutes in the range of 60 to 75 percent of your maximum heart rate (somewhere for a six or seven by your internal ten-point fatigue scale) not only burns fat, but also helps you get rid of glycogen and excess carbohydrates.

FRIDAY (Recovery exercises)

Instead of an exhausting training, take time and pick up a set of movements to improve your posture, balance and stretching.

“Balance exercises make small groups of leg muscles work. And these are very important, because they protect us from injuries by absorbing shock and other kinds of loads on the knees, hips and back,” says Di Paola.

SATURDAY (High-intensity interval training)

“The first interval training this week included a lot of cardio exercises due to the “Tabata” complex. And the plan for today is: focus on strength and endurance,” says Di Paola.

Test your body with different kinds of loads with different time intervals by the “pyramid” system, e.g.:

  • 90 seconds of exercise – 20 seconds of rest,
  • 60 seconds of exercise – 15 rest,
  • 30/10 and so on.

High-intensity interval training

Do not be afraid to use equipment that will increase the load. Weights, bars and dumbbells help accelerate the burning of calories.

SUNDAY (Low-intensity single-rate cardio workout)

Try another kind of activity: cross-country running, rowing or stepping.