Starting a new workout regimen can be difficult and intimidating, if you don’t know where to start. Some gyms offer a personal trainer that can help you choose a workout that’s right for you, but if your gym doesn’t, then I can help. Here’s a simple ten-step full-body exercise program that will keep you fit and healthy! Be warned — you’ll be sore and exhausted at first, and it won’t be easy, but it will be SO worth it when you rock your bikini during Spring Break!

1. Preparation

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Frequency: Before beginning any new program
Before you begin any exercise program, you must make sure you’re healthy enough for it! If you’ve experienced problems with a joint, muscle, or bone, or if you have any pre-existing condition that might hinder your ability to exercise, check with your doctor before you begin. Also, make sure you have proper shoes and comfortable clothing to wear while working out. Remember the best way to lose weight is to stay safe.

2. Warm-Up

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Frequency: 5-10 minutes, before any workout
Before you begin either cardio training or weight training, it’s important to warm up for at least five minutes, preferably ten. A fantastic warm-up would be walking quickly, gradually increasing your speed until you’re almost running. Never, ever stretch muscles during the warm-up. Only stretch muscles once they’ve been warmed up. A perfect time to stretch is AFTER you’ve exercised!

3. Cardio/Aerobic: weight bearing

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Frequency: 20-30 minutes, 3-4 times each week
At least three times a week, for half an hour (continuously), you need strenuous aerobic exercise. Cardio exercises will strengthen your heart and keep it healthy. Like any other muscle, your heart’s strength will only increase if the exercise you’re doing is stressing it, pushing it past its normal range of activity. If you’re not breathing heavily, sweating, and if your heart rate isn’t in your target cardio range, then you’re not getting a good aerobic workout. Weight-bearing exercise is any sort of activity that you do while supporting your own weight, such as running, jogging, using an elliptical machine, or jumping rope. Not only are these weight-bearing aerobic exercises good for your heart, they’re good for building strong bones, too!