This 3-Month Workout Plan Will Help You Shed Fat and Tone Your Body From Head to Toe

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."

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.

Circuit 1:

Circuit 2:

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.

Perform each exercise in the circuit for 20 to 30 seconds, resting for 30 seconds in between. Use light to moderate free weights for any exercises that require them.

Aim for 60 minutes of a steady pace cardio and/or yoga. Choose from the workouts below.

Perform the exercises in each circuit for 20 to 30 seconds, resting for 30 seconds in between. Use light to moderate free weights for any exercises that require them.

Circuit 1:

Circuit 2:

Circuit 3:

"At this point in the plan, you'll be getting stronger," Cifelli said. "Limit your rest time and increase your work time to yield better results."

Perform 10 to 15 reps of the moves in each circuit, unless otherwise noted. Use moderate free weights for any exercises that require them.

Circuit 1:

Circuit 2:

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.

Perform each exercise in the circuit for 30 to 60 seconds, resting for 15 to 30 seconds in between. Use moderate free weights for any exercises that require them.

Aim for 60 minutes of a steady pace cardio and/or yoga. Choose from the workouts below.

Perform 10 to 15 reps of the moves in each circuit. Use moderate free weights for any exercises that require them.

Circuit 1:

Circuit 2:

Circuit 3:

"The second part of this plan adds more complex movements that will hit your upper and lower body while testing your balance," Raddatz told POPSUGAR.

Warmup:
Perform each dynamic stretch in the circuit for 45 seconds, resting for 15 seconds in between. Once you've completed the stretches, finish warming up by jumping rope. Do three sets of 100 jumps, resting for one minute in between.

Circuit:
Use moderate free weights for any exercises that require them. Once you've completed the circuits, end your workout with five minutes of static stretching.

Aim for 60 minutes of a steady pace cardio and/or yoga. Choose from the workouts below.

Perform each exercise in the circuit for 40 seconds, resting for one minute in between the first week, 45 seconds the second week, and 30 seconds the third week. Use moderate free weights for any exercises that require them. Once you've completed the circuits, end your workout with five minutes of static stretching.

Complete this 24-minute running HIIT workout. Warm up with a seven-minute light or fast jog, and cool down with another three minutes of jogging and some static stretching.

Warmup:
Perform each dynamic stretch in the circuit for 30 seconds, resting for 10 seconds in between. Once you've completed the stretches, finish warming up by jumping rope. Do three sets of 100 jumps, resting for one minute in between.

Circuit:
Use a heavy set of free weights for these exercises. Once you've completed the circuits, end your workout with five minutes of static stretching.

Warmup:
Perform each dynamic stretch in the circuit for 45 seconds, resting for 15 seconds in between. Once you've completed the stretches, finish warming up with 40 seconds each of high knees, jumping jacks, and squats, resting for 20 seconds between each exercise.

Circuit:
Use a heavy set of free weights for these exercises. Once you've completed the circuits, end your workout with five minutes of static stretching.

Aim for 60 minutes of a steady pace cardio and/or yoga. Choose from the workouts below.

Perform each exercise in the circuit for 40 seconds, resting for 20 seconds in between. Use a heavy set of free weights for these exercises, and try to increase the number of reps you squeeze into that 40-second window each week. Once you've completed the circuits, end your workout with five minutes of static stretching.

Do a Tabata-style workout, which focuses on 20 seconds of effort, followed by a 10-second rest. Choose from one of the workouts below.

Warmup:
Perform each dynamic stretch in the circuit for 30 seconds, resting for 10 seconds in between. Once you've completed the stretches, finish warming up with 40 seconds each of high knees, jumping jacks, and squats, resting for 20 seconds between each exercise.

Circuit:
Perform these exercises with a set of heavy free weights or a medicine ball. Once you've completed the circuits, end your workout with five minutes of static stretching.