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Onyx Online · Conditioning
Six weeks, three days a week, nothing required. Intervals and circuits that build fitness and burn calories without wrecking your knees.
Who this is for This is for you if your goal is to lose fat, get fitter, or both, and you want workouts that are hard but short. You do not need any equipment. If you have a bike, rower or kettlebell, the app will offer them as swaps, but the program is complete without them. Pair it with the nutrition targets in the app; the training makes you fitter, the food makes the scale move. What you need - A floor with room to lunge and lie down - A timer, which the app provides - Optional: a jump rope, a kettlebell, a bike or rower. Tap Swap on any exercise to use them. What a week looks like Day 1 is intervals: work hard for a short time, rest, repeat. It gets longer each week. Day 2 is a circuit: five movements in a row, then rest, done for rounds. Steady effort, not a sprint. Day 3 is a longer, easier session that builds the base: a fast walk, a jog, or a bike ride, plus a short strength finisher so you keep muscle while you lose fat. Rest at least a day between sessions. Walk on the rest days if you can. How it progresses Each week adds a little: one more interval, one more round, five more minutes on the easy day. Your job is to keep the effort honest. On interval days the last round should feel like the first. On the easy day you should be able to talk. Weeks 1 and 2 are for learning the movements and finding your pace; do not chase the numbers yet. If you miss a day Missed a day? Do it the next day and shift the week. Missed a week? Repeat it. Two sessions in one day is never the answer. How hard Intervals: 8 out of 10 effort, breathing hard, form intact. Circuits: 7 out of 10, you could keep going. Easy day: 5 out of 10, conversational. If a movement hurts, swap it. Sore muscles are fine; sharp pain is not.
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
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