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30 Day Challenge Week 2: Check in With Your Coaches

FB XT — Maintenance/Cross Training Program

FB XT — Maintenance/Cross Training Program

39 Min/Day • 8 Weeks
  • Daily Duration Avg. 39 Minutes
  • Min. 32 Minutes
  • Max. 52 Minutes
  • Body Focus Total Body
  • Training Type Cardiovascular, HIIT, Strength Training, Toning
  • Equipment Dumbbell, Mat


Fitness Blender's 8 Week Program for Maintenance and/or Cross Training can be used in multiple different ways — from maintaining weight loss and overall physical fitness with less of a time commitment, to helping keep you in peak fitness for (and during) your other sports and hobbies, whether it be professional or recreational sports teams, running and racing, hiking, biking, snowboarding, etc.

The intense training sessions in this program combine HIIT, strength training, stretching, yoga, Pilates, cardio, and more — covering three days of the week. This allows you to easily maintain a healthy bodyweight and body fat percentage with just three scheduled workouts a week, and it also serves as a fantastic option to give yourself an edge in whatever sports you might be participating in. The workouts focus on increasing endurance, speed, agility, balance, and flexibility, meaning that following this program can improve performance across the board, in virtually every sport. It's also an excellent option if you only have time for three structured workouts each week. Workouts range from 30-50 minutes in length and average out to 39 minutes each.

Best uses for this program:

  • Cross training for other sports & activities
  • As a maintenance plan after weight loss
  • To lose weight, build lean muscle, improve endurance, flexibility, and strength with just 3 active days a week

We encourage you to use #FBxt on social media to track your workout sessions, share your progress, find motivation, and connect with people around the world who are following this program. 

Note: Though we always encourage each person to listen to their own body's messages and move at their own pace through the workouts, the routines in this plan are relatively intense and start out at difficulty levels 3-5 from day 1. Three workouts are scheduled per week, roughly every other day; exercisers will need to use their own discretion in planning how to use each week's scheduled workouts to fit most appropriately with their own independent sports and activities. Exercisers using this as a cross training plan are encouraged to take liberties in manipulating this program to fill in gaps in their own personal training plans; this program allows for 2 days of independent training (the other 1-2 days of the week should be considered rest days in order to avoid overtraining).