Illustration: Nicole Kaufman

Weeks 1 & 2:

Cardio: Forty-five minutes of walking, an aerobics class at the gym, or any other activity, five times per week. Be sure you’re working out at a moderately vigorous level. By this I mean that you should be aware that your breathing is elevated. You should still be able to talk, but would prefer not to for very long. 

Strength: Ten strength training moves that work the major muscles groups, such as triceps extension, biceps curl, squats, and leg press; one to two sets of eight to 10 repetitions, three times per week. (Be sure to choose a weight that’s challenging enough so it’s tough to complete the last few reps of the set, but not too heavy that you can’t use proper form. And note that you’ll need a different weight for different exercises.) See the moves.


Weeks 3 & 4:

Cardio: Add five more minutes to each workout session, for a total of 50 minutes, five days a week.

Strength: Continue with your strength training program.


Weeks 5 & 6:

Cardio: Add five more minutes of cardio to each workout, for a total of 55 minutes, five days a week.

Strength: Increase to 12 strength training moves; one to two sets of eight to 10 repetitions, three times per week.


Weeks 7 & 8:

Cardio: Add five more minutes of cardio to each workout session, for a total of 60 minutes, five days a week.

Strength: Continue with your strength training program.


Weeks 9 & 10:

Cardio: Add five more minutes of cardio to each workout, for a total of 65 minutes, five days a week.

Strength: Increase to 15 strength training moves; one to two sets of eight to 10 repetitions, three times per week.


Weeks 11 & 12:

Cardio: Add five more minutes of cardio to each workout, for a total of 70 minutes, five days a week.

Strength: Continue with your strength training program.