YOUR WEEKLY WORKOUT SCHEDULE

While the plan includes three workouts a week, staying active on two other days will boost your strength and fitness and bring faster results. Megan suggests adding a Bonus and LISS session each week, as well as challenging yourself with something new.

Bonus sessions

You may have heard of HIIT, says Megan, which stands for High Intensity Interval Training. It involves high bursts of explosive work, followed by a short amount of rest, and is a very effective way of boosting fitness. Each week add one Bonus session of 20 minutes of high intensity work.

Why HIIT?

It’s quick! “When you’re short on time, HITT is perfect,” says Megan. “You can get a quick and effective workout in as little as 20 minutes. HIIT increases endurance. Pushing yourself to your max with every movement will increase your endurance both mentally and physically. It also aids fat loss. HITT workouts increase your heart rate and your metabolism. Finally, HITT increases your EPOC (Exercise Post Oxygen Consumption) or the after-burn effect so you keep burning calories after you stop exercising.”

LISS sessions

“Each week, we recommend including LISS sessions to mix things up,” says Megan. LISS stands for Low Intensity Steady State cardio. “As the name suggests, if you want to build your fitness and endurance levels or you haven’t worked out in a while, LISS sessions are the perfect way to get started. LISS could include power

walking, or jogging, or a mix of both if you’re a little fitter. Hiking,

swimming and cycling are other good options. Basically, LISS includes any activity that keeps your heart working at 60pc of your maximum heart rate, or in the fat burning zone.”

Why add it to your training?

First, because it is low impact, LISS doesn’t put too much strain on your body — it is softer on the joints and increases your endurance. “I love to get outdoors for my LISS sessions,” says Megan, “taking my dog Remy out for a long walk, listening to some music which makes it more relaxing and enjoyable. What’s great about this session is that your heart rate increases and you reap the benefits of a light to moderate effort for 30 to 60 minutes.”

Free style

“You won’t stick at something you don’t enjoy, so ‘your session’ is exactly that,” says Megan — “the chance to do things you like or to discover a new sport or activity to incorporate into a structured programme. Choose one each week.” For example, try a new type of fitness class; or take up dancing — ceili, ballroom, modern or salsa, whichever appeals to you most. It will benefit your brain, balance and coordination as well as your fitness levels. Challenge yourself with a new activity like rock climbing, surfing, athletics or tennis, or a team sport like tag rugby, football or GAA. Do something

you want to do.