TIME: 27 min
LEVEL: Intermediate
EQUIPMENT: Bodyweight + fitness mat
RECOMMENDATIONS: Perform the exercises with maximum effort during the work interval, then take full rest.
Focus on proper form, even at a fast pace.
Keep the intensity high, but listen to your body — don’t ignore fatigue or pain.
1 Glass of warm water
(20 minutes before breakfast)
6:00-10:00 AM
Scrambled eggs with spinach and cherry tomatoes
Instructions:
Lightly spray a non-stick pan or add 1 tsp water.
Add spinach and tomatoes, cook for 1–2 minutes until spinach wilts.
Beat eggs and pour into the pan, scramble gently until cooked.
Season with salt and pepper.
before 4:00 PM
Grilled chicken salad with mixed greens and chickpeas
Instructions:
Combine salad greens, chickpeas, and cucumber in a bowl.
Top with grilled chicken slices.
Drizzle lemon juice, season with salt and pepper, and toss gently.
6:00-8:00 PM, 4 hours before bed
Baked cod with sweet potato and steamed green beans
Instructions:
Bake cod fillet in the oven at 180°C (350°F) for 15–20 minutes until cooked.
Bake or steam sweet potato until soft.
Steam green beans until tender.
Serve everything together, seasoning with salt, pepper, and lemon zest.