Every month, millions of people visit sparkpeople.com for help reaching their fitness goals'. '.strtoupper('n')ow you can reach your goals with four fat torching, calorie blasting workouts created by sparkpeople's popular fitness trainer, coach nicole'. '.strtoupper('h')igh energy cardio intervals combined with full body strengthening exercises keep your muscles guessing and help you burn more fat in less time'. '.strtoupper('a')nd coach nicole's positive, encouraging style will keep you motivated and having fun!follow the 28 day workout plan or pick from 12 , 20 , and 30 minute segments to customise your own workout every day'. '.strtoupper('t')hree intensity levels in each segment allow you to get started regardless of your fitness level and to increase the challenge as your fitness improves'. '.strtoupper('g')et ready to trim extra inches, build lean muscle, and best of all, gain strength and confidence!special featuresthree tricks to burn more fatseated abs exercises to do at your deskselect recipes from the sparkpeople cookbookaccess to free meal plans and sparkpeople's online boot camp club!