The following exercise programs are designed to help you get the most out of your workouts based on your own health and fitness level right now. As you become stronger, leaner, and fitter, you will be able to step up to the next level so that you continue to maximize your results.

Please note that wherever I refer to walking, running, or stationary biking, you can use any other appropriate exercise equipment, such the elliptical trainer or treadmill, that is available to you.

Red Track
Goal: Begin with 1 day a week and work your way up to 3 days a week performing 12 minutes of sustained activity. Once you can perform a total of three consecutive weeks of three exercise sessions a week consisting of least 12 minutes of nonstop activity, move on to the Green Track.

Green Track
Goal: Exercise a minimum of 4 days a week. One of those days you will be performing one of my 12-minute CircuFit™ Workouts. On the other days, perform 30 minutes of sustained activity, including 12 minutes of warmup and 6 minutes of cool down by walking or moving at a slower pace. Once you can perform a total of six rounds of my CircuFit™ Workout in the allotted 12 minutes, move on to the Orange Track.

Orange Track
Goal: Exercise a minimum of 5 days a week. On 2 of those days you’ll be doing one of my 12-minute CircuFit™ Workouts. On the other days, perform 12 to 30 minutes of sustained activity whenever possible. Once you can perform a total of eight rounds of my CircuFit™ Workout within the allotted 12 minutes, move on to the Yellow Track.

Yellow Track
Goal: Exercise a minimum of 5 days a week, doing one of my 12-minute CircuFit™ Workouts on 2 of those days and running for 30 minutes on alternate days. Once you can perform a total of 10 rounds of my 12-minute CircuFit™ Workout in the allotted time, move on to the Blue Track.

Blue Track
Goal: Exercise a minimum of 6 days a week, doing one of the 12-minute CircuFit™ Workouts 3 days and 30 minutes of cardio activity or working out on your preferred cardio equipment on the alternate days. Once you can perform a total of 12 rounds of my 12-minute CircuFit™ Workout in the allotted time, keep track of your time and see if you can break your personal best record! If you complete 12 rounds in fewer than 12 minutes, your workout is over and you should start to cool down.

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