These first few weeks will help you build a foundation for the rest of the plan. "Use added weight only when you feel stable and confident in the movements," Cifelli told POPSUGAR. "As you move into the second and third weeks, you'll notice that you can add weight and start to limit your rest to a few seconds while increasing your work time. These three weeks should allow progression in weight, repetitions, or both."
Monday: Lower Body
Perform eight to 12 reps of the moves in each circuit, unless otherwise noted. Use light to moderate free weights for any exercises that require them.
- Rest for 60 to 90 seconds and repeat the circuit two to three times.
Tuesday: HIIT Cardio
Aim for 45 minutes to an hour of high-intensity intervals or intense cardio. (One of the workouts below can help get you started.) Warm up with a 10-minute jog and cool down with some static stretching.