30 Day Intermediate Workout Plan
To help you build on your momentum from the 7-day New Year Challenge, we curated a collection of yes2next videos in a 30-day plan that provides the recommended 150 minutes of moderate cardio work and at least 2 strength training sessions a week.
Below is the 30-day plan with yes2next videos that can be done at the intermediate level. These videos are suggestions and we invite you to add or change the workouts to serve your preferences and needs. Make it your own and keep moving!
yes2next Intermediate Workouts in 30 days
Week 1
Day 1: 30 minute Pyramid Workout
Day 2: 25 minute Cardio & Strength
Day 3: 30 minute New Year Walk (Day 1)
Day 4: 30 minute Cardio Workout
Day 5: 30 minute Cardio & Strength
Day 6: 20 minute Walking Workout
Day 7: REST or Stretch
Week 2
Day 8: 40 minute Walking Workout
Day 9: 15 minute Walk; 20 minute Full Body Strength Workout
Day 10: 25 minute Anniversary Challenge Walk
Day 11: 25 minute Pyramid Workout
Day 12: 25 minute Walk and Strength Workout; 15 minute Intermediate Strength Workout
Day 13: 30 minute New Year Walk & Dance
Day 14: REST or Stretch
Week 3
Day 15: 20 minute Intermediate HIIT
Day 16: 25 minute Cardio & Strength
Day 17: 30 minute New Year Walk (Day 3)
Day 18: 50 minute Cardio & Strength
Day 19: 20 minute Anniversary Walk
Day 20: 30 minute Pyramid Workout
Day 21: REST or Stretch
Week 4
Day 22: 30 minute Intermediate Workout
Day 23: 40 minute New Year Cardio & Strength (Day 5)
Day 24: 30 minute New Year Walk
Day 25: 20 minute Walking Workout
Day 26: 40 minute New Year Cardio & Strength (Day 2)
Day 27: Line Dance Workout #1: Part 1; Line Dance Workout #1: Part 2
Day 28: REST or Stretch
Day 29: 25 minute Walking Workout
Day 30: 50 minute Cardio & Strength
Want to ramp it down a bit? Check out our 30 Day Beginner Workout Plan.