This is an example of a weekly workout plan that includes both strength/resistance training and burst training.

Monday
Shoulders:	Seated Dumbbell Press	2-sets
	Dumbbell Lateral Raise	2-sets
	Machine Press	2-sets
Legs:	Squats w/ dumbbells	2-sets
Low Back:	Extension exercise	2-sets
Abs:	Crunches	2-sets
20-minutes Burst training (10, 1 minute burst)

Tuesday
30 minute workout or walk

Wednesday
Back:	Row Machine	2-sets
	Lat Pulldown	2-sets
	Dumbbell Rows	2-sets
Chest:	Incline Machine Press	2-sets
	Dumbbell Press	2-sets
20-minutes Burst training (10, 1 minute burst)

Thursday
REST

Friday
Legs:	Leg Press	2-sets
	Leg Curls	2-sets Superset legs
	Leg Extension	2-sets
Triceps:	Cable Pressdown	2-sets Superset Bi's & Tri's
	Kickbacks	2-sets
Biceps:	Cable Curl	2-sets
	Dumbbell Curl	2-sets
20-minutes Treadmill/Bike (10, 1 minute burst)

Saturday
30 minutes workout or walk

Sunday
REST

 

Legs 20 reps | Arms 15 reps | Chest/Back/Shoulders 12 reps

Burst Training:

Jumping Jacks 30 seconds

Rest 30 seconds

Run in place 30 seconds

Rest 30 seconds

Jump 30 seconds

Rest 30 seconds

Crunches 30 seconds

Rest 30 seconds

Pushups 30 seconds

Rest 30 seconds

Sitting Squats 30 seconds

Rest 30 seconds

Mountain Climbers 30 seconds

Rest 30 seconds

Repeat 1-3 times