New year, new you: This easy-to-follow, full-body program will help kick-start your fitness for 2013. You can do it at the gym or in your own living room – so there’s no excuse to miss a workout. The intensity ramps up over the course of four weeks, so don’t fall behind!

WEEK 1

CARDIO

Your cardio should be done at 60 to 85 per cent of your maximum heart rate. Any cardio workout will do. Good options include walking, jogging, elliptical or swimming.

Beginner: Aim for two 20- to 30-minute workouts during the week.
Advanced: Aim for two 30- to 45-minute workouts during the week.

WEIGHTS

Complete the weight workout twice during the week. If you choose to do weights on a different day than your cardio, make sure you start with a 5- to 10-minute cardio warm-up.

Complete the exercises in each circuit back to back without rest. At the end of a circuit, rest for one minute, and then repeat.

Beginner: Do each circuit twice. Complete the lower number of recommended reps and shorter duration of recommend times.
Advanced: Do each circuit three times. Complete a higher number of recommended reps and longer duration of recommend times.

(CLICK ON EACH EXERCISE TO FIND VIDEO DEMONSTRATIONS OF EACH MOVE)

Circuit 1

1. Lunges:10 to 12 reps each leg. (Advanced: Hold weights in your hands during reps.)
2. Swiss ball push-ups: 8 to 12 reps.
3. Resistance-band rotations: 10 to 12 reps each side.

Circuit 2

1. Resistance-band rows: 12 to 15 reps.
2. Standing band outer-thigh work: 10 reps each side.
3. V-hold: Hold 10 to 60 seconds.

Circuit 3

1. Side plank: Hold 10 to 60 seconds.
2. Bridges: 12 to 15 reps.
3. Bird dog: 10 reps each side.

Trainer’s Tip: For one of your cardio workouts, try an activity that you’re not familiar with. If you usually walk, try swimming or Nordic pole walking. If you usually run, try running hills or skipping rope. The variety will challenge your body and help bring your fitness to the next level.

Originally published at The Globe & Mail .