Walking into the gym for the first time can be intimidating, not just because you want to fit in amongst a sea of regular gym goers. There may be machines you’ve never heard of that you want to try (psst, these are the best ones for beginners), and even choosing the right free weights can seem daunting if you’ve never lifted before. That’s where this plan from Holly Roser, an NASM-certified personal trainer and owner of Holly Roser Fitness in San Matteo, CA, comes in. It provides a week’s worth of gym workouts to get you started, and you can build on this routine over time.
“For the first two weeks, your new program should have two strength training days that are three days apart, with cardio days in between,” Holly told POPSUGAR. As you build your endurance, move up to three strength training days — using a mix of moves from the circuits in this plan — and three cardio days. (Holly explained that you can probably take that step about three weeks after getting comfortable with this routine.) For an extra burn, make sure to switch up your forms of cardio, rotating between exercises like running, swimming, and indoor cycling to hit different muscles groups and keep the intensity up.