Weekly Workout Plan Checklist

If you’re between 18 and 45 years of age and have an average level of fitness, this workout―designed by fitness expert Lana Titus―is for you.

By Real Simple Editors

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Credit: Dave and Les Jacobs/Getty Images

Monday: Cardio

Do 30 minutes of cardio
Try biking, walking, hiking, or running stairs. Try doing consecutive intervals—1 minute of walking, 1 minute of jogging, 1 minute of sprinting—to maximize your results in minimal time.

Tuesday: Arms

Bicep curls, 10 reps
Triceps kick-backs, 10 reps
Shoulder presses, 10 reps
Repeat this circuit two more times.

Wednesday: Abs and Obliques

Crunches, 20 reps
Bicycle crunches, 20 reps
Oblique crunches, 20 reps
Plank, hold for 30 seconds
Side plank, hold for 30 seconds on each side

Thursday: Lower Body

Walking lunges, 10 reps on each leg
Wall squat, hold for 30 seconds and build up to 1 minute as you feel more comfortable
Calf raises, 30 raises with both legs, then 15 on each leg
Jump squat, 10 reps
Repeat this circuit two more times.

Friday: Cardio

30 minutes of cardio of your choice
See Monday for more details.

Saturday and Sunday

Rest.