Drop a dress size in 4 weeks without the gym - the week by week plan
Follow our four-week plan to tone up and lose weight - fast
Each week as well as following the at-home moves twice a week, you also need to do 30 mins of cardio three times a week. 'It's really important to do cardio as well as the moves, as it's how you'll get that fat burned off. It doesn't need to be expensive though - just grab a skipping rope or get a DVD, and you're away,' says Zest's features editor, Elin Tough.
WEEK 1
This week's cardio element is a fitness DVD. 'Fitness DVDs are particularly good for time-poor types, because most of them will have different workouts you can fit it into your own timetable - and, of course, they're much cheaper than a gym membership,' says Elin. 'Keep your body challenged by switching your DVDs around every few weeks.'
Elle is trying out the Ministry of Sound Pump It Up DVD - check out how she's getting on. But if you fancy trying out a different DVD, check out our top ten fitness DVDs.
Don't forget to come back on Monday 17th January for the second week's plan!
Completed Week 1? Congratulations! Remember, each week as well as following the at-home moves twice a week, you also need to do 30 mins of cardio three times a week.
WEEK 2
This week, Elle is testing the Davina Rowing Action Exerciser for her cardio sessions - check out how she's getting on. 'Do five minutes at a gentle pace, followed by eight intervals, each comprising 90 seconds at a moderate pace, then 60 seconds fast and 30 seconds of sprinting; followed by a few mintues' coold down,' says Dean Hodgkin, fitness expert.
- Monday Rest
- Tuesday 30 mins cardio with an at-home rowing exerciser
- Wednesday Drop a dress size moves
- Thursday 30 mins cardio with an at-home rowing exerciser
- Friday Rest
- Saturday 30 mins cardio with an at-home rowing exerciser
- Sunday Drop a dress size moves
Don't forget to come back on Monday 24th January for the third week's plan!
Congratulations! You're now halfway through, so here's the plan for week 3.
WEEK 3
This week, Elle is skipping for her cardio sessions. Remember, each session is only 30 minutes!
'Skipping is the do-anywhere, anytime workout,' says Cathy Brown, former European boxing champion and now a personal trainer at The Third Space. 'It's perfect for busy women - easy, convenient and a serious calorie burner. And even if you haven't picked up a rope since 1985, chances are you'll still know how to use it. Better still, you can stash it in your bag on work trips or walks round the park, and whenever you get ten minutes to spare.'
Ropes at the ready...
Don't forget to come back on Monday 31st January for the fourth week's plan!
This is the last week of the no-gym challenge. The cardio Elle is doing this week is boxing.
WEEK 4
'The Zest boxing-inspired workout is particularly beneficial if you're the sort of person who tends to bottle up your emotions,' says Spencer Fearon, former boxer and elite coach at The Real Fight Club. 'The discipline and concentration required, combined with the fact that you're physically working to your potential means that you'll finish up feeling really invigorated, with a clear mind.'
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