Optimize your workout plan with Jillian's Lift and Shred program. It’s a solid program designed to combine strength training and metabolic conditioning, so timing, rest, and balance with other fitness activities matter for results and avoiding burnout. 


Lift and Shred has two levels:

  • Level 1: Beginner to intermediate, around 25–30 minutes.

  • Level 2: More advanced, slightly longer, and more intense.

It combines strength training, cardio bursts, and functional movements, making it pretty metabolic and full-body.


Do You Need Rest Days?  Yes, you do need rest days, especially if you're doing this program 4–6 days a week. Here’s how to think about it:
  • Beginners: 2–3 Lift and Shred sessions/week. Take rest or active recovery days between.
  • Intermediate/Advanced: 3–5 sessions/week. Take at least 1 full rest day and consider one active recovery day (light walking, yoga, mobility).
Recovery is when muscles rebuild and get stronger. Overtraining can stall progress, increase injury risk, and burn you out.

 How to Incorporate Cardio:  Lift and Shred already has cardio elements, but if you want more (for fat loss, endurance, or heart health), here’s how to layer it:

  • On alternate days: Do 20–40 minutes of moderate cardio (like jogging, cycling, swimming) or HIIT.

  • Shorter sessions after Lift and Shred: 10–15 minutes of interval running or rowing, if you’re conditioned.

  • Use cardio as active recovery: Brisk walking, light elliptical, or dance can be easy and fun additions.


Adding Other Strength Training:  This depends on your goals:

  • If Lift and Shred is your main strength work, adding more weight training isn't required — unless you're advanced and want hypertrophy or sport-specific strength.

  • If you want to lift heavier or focus on specific muscle groups:

    • Do 2–3 traditional lifting sessions a week (e.g., upper/lower splits or push/pull/legs).

    • Make sure to separate heavy lifting from Lift and Shred days if possible, or do them at opposite ends of the day.


Keep in mind you can combine Lift and Shred with a second The Fitness App program. :)


Sample Only -  Weekly Split (Intermediate/Advanced): 


Mon – Lift & Shred Level 1
Tue – Moderate Cardio or Active Recovery
Wed – Lift & Shred Level 2
Thu – Strength training (e.g., upper body)
Fri – Lift & Shred Level 1 or HIIT
Sat – Strength training (e.g., lower body) or longer cardio
Sun – Rest or yoga

Tips

  • Nutrition matters: Make sure you’re eating enough protein and not under-fueling.

  • Track progress: Take photos or note strength gains.

  • Listen to your body: Fatigue, soreness, or sleep issues can mean you need a rest day

  • Contact us at Help@JillianMichaels.com