On your mark, get set, slim!

This workout plan will tone your thighs and leave fat in the dust.

Your mission
You can push past that voice that says, “I want to stop” or “This is too hard” – just channel your inner competitor. With this duathlon-inspired plan, you’ll split your time between a bike and a treadmill, “racing” yourself for 15 minutes on each machine. Thanks to speed intervals and challenging inclines, this workout burns up to 50 kJ a minute. Plus, you’ll be strengthening your legs and bum. There may not be a crowd cheering you on at this finish line, but you’re guaranteed to win a prize: a slimmer, sexier body. See you on the podium!

What to do
Set a stationary bike to manual and start pedalling. After 15 minutes, hop off and get on a treadmill. Throughout the workout, adjust your speed to meet the rate of perceived exertion (RPE*), but stick with the recommended level/incline. (If this were a “real” racecourse, you wouldn’t be able to magically turn a hill into flat ground!)

Finish strong – really push yourself hard during minutes 20 through 26 – then cool down and try the must-do move. Note your total mileage on each machine and try to beat it the next time.

Your workout plan:
Workout intensity: moderate to hard
Equipment: stationary bike and treadmill
5 460kJ burned: KJ burn is based on a 65-kg woman

MUST DO MOVE
Target the muscles that pull your shoulders back. They will prevent hunching on the bike and treadmill.

Prone ball X

1. Hold a 1- to 2.5-kg dumbbell in each hand and lie face-down with your torso centred on a stability ball and your legs extended behind you.

2. Reach your hands towards the floor in line under shoulders, elbows slightly bent and palms facing each other.

3. Keep your elbows slightly bent as you lift left arm forward and to the left at shoulder height and right arm back and to the right. Lower arms and repeat, this time raising right arm in front of you and left arm behind to complete 1 rep. Do 2 sets of 8 to 10 reps.