Two sessions a week is what moves visceral fat fastest. Alternate them: treadmill one day, rower the next. Keep them off your Mission 28 days.
Weeks 1-2 do 5 rounds. Weeks 3-4 do 6. After that raise the speed or the incline instead of adding rounds.
Steep incline walking hits your heart almost as hard as running with far less punishment on the knees. Use it if you have not run in years.
Drive with the legs, not the back. Pulling: legs, hips, arms. Returning: arms, hips, legs. Damper 3 to 5, never 10.
Forget the heart rate monitor. During the push you should not be able to say more than three or four words in a row. During recovery you should be able to talk.
One set. No stopping. Go to failure. Good form: chest to the floor, body straight.
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