GETTY IMAGES | Megan Tatem
This weeklong routine combines strengthening moves with calorie-burning cardio and heart-pumping interval walks. For the moves, use 5-pound dumbbells, or soup cans if you don't have them (beginners can go without weights). Once you've mastered this routine, move on to week 2.
Walking key: Moderate walking: Medium pace; talking should be possible but not easy.
Brisk walking: Up-tempo pace; talking should be difficult.
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10 minutes of brisk walking + single-leg lunges + plié squats (complete 3 sets of both moves)
Single-Leg Lunges
A. Stand up straight with dumbbells at your sides.
B. Step your right leg out so your right foot is about 3 feet in front of your left. Bend both knees at 90-degree angles, so you're in a low lunge position. Keep your back straight; try not to lean forward. Next, press through the heel of your forward foot and stand back up. Do 15 reps with your right leg forward, then switch legs for 15 more.
Plié Squats
A. Start with your feet wider than hip-width, heels turned in and toes turned out. Hold a dumbbell in each hand, palms facing each other, in front of your hips. Keeping your chest up, bend your knees, lowering the dumbbells between your legs, past your knees.
B. Staying in that wide stance, stand back up and push off your heels onto your toes, with the dumbbells still between your legs. Hold for a second, then come down to stand. Do 15 reps.
30 Minutes: Alternate between 5 minutes moderate walking and 5 minutes brisk walking.
10 minutes brisk walking + bicep curl extensions + side raises with chest openers (complete 3 sets of both moves)
Bicep Curl With Arm Extension
A. Stand with arms down, holding dumbbells. With elbows close to ribs, curl the dumbbells up toward your shoulders.
B. Extend arms in front of you, palms facing up. Bend arms back in to the curl position, lower weights down to sides and repeat. Do 12 reps.
Side Raises With Chest Openers
A. Stand with arms straight down at your sides holding each dumbbell. With your palms facing forward and elbows slightly bent, raise both arms straight out to your sides to make a T shape.
B. Keeping both arms straight and parallel to the floor, bring your arms together in front of your chest. Open your arms back out to the T shape and lower the weights down to your sides. Do 12 reps.
30 Minutes: Alternate between 5 minutes moderate walking and 5 minutes brisk walking.
10 minutes of brisk walking + diagonal chop + squat with shoulder press (complete 3 sets of each move)
Diagonal Chop
A. Standing with feet a little wider than hip-width, hold the dumbbell in both hands and squat, lowering the dumbbell toward your right knee.
B. Next, swing the dumbbell from your right knee up over your left shoulder, keeping your arms straight. (Pivot on your right toe to ensure that your hips are pointing in the same direction as the dumbbell.) Return to squat position and do 15 reps. Repeat with 15 reps on the other side.
Squat With Shoulder Press
A. Stand and hold dumbbells at your shoulders with elbows bent. Squat, keeping your chest up.
B. Push through your heels and stand back up. As you stand, press the dumbbells over your head, then lower the dumbbells back to shoulder-height. Do 15 reps.
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