Warm-up: Light cardio on the treadmill, bike or elliptical. (5 minutes)
Circuit work: Alternate 10 reps each of 2 strength-training moves (choose from walking lunges, bent-over dumb bell rows, squat to press, plank, hanging leg lifts and back extensions) with one minute of moderate cardio; repeat three times. Alternate one minute of cardio with another two exercises; repeat three times. Alternate one minute of cardio with last two exercises; repeat three times. Beginners use 5 – 10 pound weights; veterans, 15-20 pounds 18 minutes.
Intense Cardio: Alternate one minute of high speed (3.5 to 5 mph on a treadmill) at moderate resistance (an incline of 3 -5) with one minute of low speed (2.5 mph) at low resistance (incline of 1 or 2). Repeat set three times. Six minutes.
Cool down: Low speed walk. one minute
Tuesday and Thursday
Same as above, but substitute strength training moves: Squat jumps, pushups, sit-ups, wide-grip lat pull downs, side bridges, side bridges and crunches on the fitness ball.
Wednesday
Rest
Saturday and Sunday
45 minutes of your favorite sport.