Week1:
5 Min Warm up
6 Sprint Intervals - 30 Seconds each
6 Rest Intervals - 90 Seconds each
5 Min Warm Down
Week2:
5 Min Warm up
6 Sprint Intervals - 30 Seconds each
6 Rest Intervals - 60 Seconds each
5 Min Warm Down
Week3:
5 Min Warm up
6 Sprint Intervals - 30 Seconds each
6 Rest Intervals - 30 Seconds each
5 Min Warm Down
Week4:
5 Min Warm up
8 Sprint Intervals - 30 Seconds each
8 Rest Intervals - 30 Seconds each
5 Min Warm Down
Week5:
5 Min Warm up
10 Sprint Intervals - 30 Seconds each
10 Rest Intervals - 30 Seconds each
5 Min Warm Down
Week6:
5 Min Warm up
11 Sprint Intervals - 30 Seconds each
11 Rest Intervals - 30 Seconds each
5 Min Warm Down
Week7:
5 Min Warm up
12 Sprint Intervals - 30 Seconds each
12 Rest Intervals - 30 Seconds each
5 Min Warm Down
Week8:
5 Min Warm up
13 Sprint Intervals - 30 Seconds each
13 Rest Intervals - 30 Seconds each
5 Min Warm Down
Week9:
5 Min Warm up
14 Sprint Intervals - 30 Seconds each
14 Rest Intervals - 30 Seconds each
5 Min Warm Down
Week 10-12:
5 Min Warm up
15 Sprint Intervals - 30 Seconds each
15 Rest Intervals - 30 Seconds each
5 Min Warm Down
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More details can be found at:
http://www.intervaltraining.net/Lose_Belly_Fat_Fast.html
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