This 3-Month Workout Plan Will Help You Shed Fat and Tone Your Body From Head to Toe

These first few weeks will help you build a foundation for the rest of the plan. "Use added weight only when you feel stable and confident in the movements," Jess told POPSUGAR. "As you move into the second and third weeks, you'll notice that you can add weight and start to limit your rest to a few seconds while increasing your work time. These three weeks should allow progression in weight, repetitions, or both."

Monday: Lower Body

Perform eight to 12 reps of the moves in each circuit, unless otherwise noted. Use light to moderate free weights for any exercises that require them.

Circuit 1:

• Plank: hold for 30 seconds.
• Glute bridge
• Kettlebell deadlift
• Rest for 60 to 90 seconds and repeat the circuit two to three times.

Circuit 2:

• Squats
• Lunges
• Rest for 60 to 90 seconds and repeat the circuit two to three times.

Tuesday: HIIT Cardio

Aim for 45 minutes to an hour of high-intensity intervals or intense cardio. (One of the workouts below can help get you started.) Warm up with a 10-minute jog and cool down with some static stretching.

• 45-Minute Total-Body HIIT Workout
• 40-Minute HIIT Workout With Dumbbells
• 40-Minute HIIT Workout to Burn Belly Fat

Wednesday: Full Body

Perform each exercise in the circuit for 20 to 30 seconds, resting for 30 seconds in between. Use light to moderate free weights for any exercises that require them.

• Hollow hold
• Push press
• Alternating reverse lunge
• Twisting wood chops
• Alternating lateral lunge
• Rest for 60 to 90 seconds and repeat the circuit three to five times.

Thursday: Cardio or Yoga

Aim for 60 minutes of a steady pace cardio and/or yoga. Choose from the workouts below.

• 300-Calorie Walking-Jogging Workout
• 60-Minute Cardio Boxing Workout
• 30-Minute Power Flow Yoga Workout
• At-Home Core Yoga Flow

Friday: Upper Body

Perform the exercises in each circuit for 20 to 30 seconds, resting for 30 seconds in between. Use light to moderate free weights for any exercises that require them.

Circuit 1:

• TRX row
• Single-arm chest press
• Rest for 60 to 90 seconds and repeat the circuit two to three times.

Circuit 2:

• Single-arm bent over row
• Knee push-ups
• Rest for 60 to 90 seconds and repeat the circuit two to three times.

Circuit 3:

• Dumbbell bicep curls
• Triceps pushdown
• Rest for 60 to 90 seconds and repeat the circuit two to three times.

"At this point in the plan, you'll be getting stronger," Jess said. "Limit your rest time and increase your work time to yield better results."

Monday: Lower Body

Perform 10 to 15 reps of the moves in each circuit, unless otherwise noted. Use moderate free weights for any exercises that require them.

Circuit 1:

• Dead bug: hold for 30 seconds on each side.
• Weighted glute bridge
• Barbell deadlift
• Rest for 30 to 45 seconds and repeat the circuit three to four times.

Circuit 2:

• Goblet squats
• Bulgarian split squats
• Rest for 30 to 45 seconds and repeat the circuit three to four times.

Tuesday: HIIT Cardio

Aim for 45 minutes to an hour of high-intensity intervals or intense cardio. (One of the workouts below can help get you started.) Warm up with a 10-minute jog and cool down with some static stretching.

• 30-Minute Advanced HIIT Workout
• 30-Minute HIIT Treadmill Workout
• 30-Minute Cardio Dance and Sculpting Workout

Wednesday: Full Body

Perform each exercise in the circuit for 30 to 60 seconds, resting for 15 to 30 seconds in between. Use moderate free weights for any exercises that require them.

• Body saw
• Dumbbell deadlift to front row
• Jump squats
• Alternating arm push press
• Side skaters
• Rest for 60 seconds and repeat the circuit three to five times.

Thursday: Cardio or Yoga

Aim for 60 minutes of a steady pace cardio and/or yoga. Choose from the workouts below.

• 60-Minute Elliptical Workout
• Beginner Yoga Sequence
• Full-Body Yoga Flow
• 400-Calorie Treadmill Workout

Friday: Upper Body

Perform 10 to 15 reps of the moves in each circuit. Use moderate free weights for any exercises that require them.

Circuit 1:

• Alternating single-arm cable row
• Chest press
• Rest for 30 to 45 seconds and repeat the circuit three to four times.

Circuit 2:

• Lat pulldown
• Elevated push-ups
• Rest for 30 to 45 seconds and repeat the circuit three to four times.

Circuit 3:

• TRX bicep curls
• TRX overhead triceps extensions
• Rest for 30 to 45 seconds and repeat the circuit three to four times.

"The second part of this plan adds more complex movements that will hit your upper and lower body while testing your balance," Gretchen told POPSUGAR.

Monday: Lower Body

Warmup:
Perform each dynamic stretch in the circuit for 45 seconds, resting for 15 seconds in between. Once you've completed the stretches, finish warming up by jumping rope. Do three sets of 100 jumps, resting for one minute in between.

• Walkout plank
• Squats
• Plank stretch: in a standard plank, alternate stretching your arms straight out.
• Standing knee to chest hold
• Repeat the circuit two to three times.

Circuit:
Use moderate free weights for any exercises that require them. Once you've completed the circuits, end your workout with five minutes of static stretching.

• Box step-ups with weight: do 24 reps.
• Front rack squat with weights: do 12 reps.
• Lateral lunge with weights: do 24 reps (12 for each leg).
• Wide squats: do for 30 seconds.
• Rest for 30 to 45 seconds and repeat the circuit two to three times.

Tuesday: Cardio

Aim for 60 minutes of a steady pace cardio and/or yoga. Choose from the workouts below.

• 300-Calorie Walking-Jogging Workout
• 60-Minute Cardio Boxing Workout
• 30-Minute Power Flow Yoga Workout
• At-Home Core Yoga Flow

Wednesday: Full Body

Perform each exercise in the circuit for 40 seconds, resting for one minute in between the first week, 45 seconds the second week, and 30 seconds the third week. Use moderate free weights for any exercises that require them. Once you've completed the circuits, end your workout with five minutes of static stretching.

• Dumbbell high pull
• Alternating reverse lunge with overhead shoulder press
• Plank with alternating row
• Bridge with chest press
• Single-leg V-ups with one dumbbell
• Rest using the modified times above and repeat the circuit five times.

Thursday: HIIT Cardio

Complete this 24-minute running HIIT workout. Warm up with a seven-minute light or fast jog, and cool down with another three minutes of jogging and some static stretching.

• 1-minute fast pace run (80 to 100 percent effort)
• 1-minute recovery (walk or slow jog)
• Repeat for 12 rounds.

Friday: Upper Body

Warmup:
Perform each dynamic stretch in the circuit for 30 seconds, resting for 10 seconds in between. Once you've completed the stretches, finish warming up by jumping rope. Do three sets of 100 jumps, resting for one minute in between.

• Arm circles: do 30 seconds forward and 30 seconds in reverse.
• Plank with lateral arm reach
• Arm swings with a skip
• Sumo squats with punches

Circuit:
Use a heavy set of free weights for these exercises. Once you've completed the circuits, end your workout with five minutes of static stretching.

• Single-arm triceps kickback: do 15 reps per arm.
• Alternating front and lateral shoulder raises: do 20 reps.
• Single-arm row: do 15 reps per arm.
• Chest fly: do 15 reps.
• Alternating bicep curls and hammer curls: do 20 reps.
• Dumbbell snatches: do 10 reps per arm.
• Rest for one minute the first week, 45 seconds the second week, and 30 seconds the third week. Repeat the circuit three times.

Monday: Lower Body

Warmup:
Perform each dynamic stretch in the circuit for 45 seconds, resting for 15 seconds in between. Once you've completed the stretches, finish warming up with 40 seconds each of high knees, jumping jacks, and squats, resting for 20 seconds between each exercise.

• Extended wide squat
• Reverse lunge with a twist
• Plank stretch: in a standard plank, alternate stretching your arms straight out.
• Leg swings
• Repeat the circuit two to three times.

Circuit:
Use a heavy set of free weights for these exercises. Once you've completed the circuits, end your workout with five minutes of static stretching.

• Single-leg deadlift with dumbbells: do 10 reps per leg.
• Dumbbell sumo squats: do 20 reps.
• Single-leg glute raise with dumbbell: do 20 reps per leg.
• Walking lunges: do 20 reps.
• Repeat the circuit five times.

Tuesday: Cardio or Yoga

Aim for 60 minutes of a steady pace cardio and/or yoga. Choose from the workouts below.

• 300-Calorie Walking-Jogging Workout
• 60-Minute Cardio Boxing Workout
• 30-Minute Power Flow Yoga Workout
• At-Home Core Yoga Flow

Wednesday: Full Body

Perform each exercise in the circuit for 40 seconds, resting for 20 seconds in between. Use a heavy set of free weights for these exercises, and try to increase the number of reps you squeeze into that 40-second window each week. Once you've completed the circuits, end your workout with five minutes of static stretching.

• Dumbbell thrusters
• Reverse alternating lunge with bicep curl
• Lateral alternating lunge with an upright row
• Seated Russian twist with one dumbbell
• Straight-leg sit-up with dumbbells
• Repeat the circuit five times.

Thursday: HIIT Cardio

Do a Tabata-style workout, which focuses on 20 seconds of effort, followed by a 10-second rest. Choose from one of the workouts below.

• 30-Minute Calorie-Burning Tabata Workout
• Full-Body Tabata Circuit
• 45-Minute Tabata to Scorch Belly Fat

Friday: Upper Body

Warmup:
Perform each dynamic stretch in the circuit for 30 seconds, resting for 10 seconds in between. Once you've completed the stretches, finish warming up with 40 seconds each of high knees, jumping jacks, and squats, resting for 20 seconds between each exercise.

• Arm circles: do 30 seconds forward and 30 seconds in reverse.
• Plank with lateral arm reach
• Arm swings with a skip
• Sumo squats with punches

Circuit:
Perform these exercises with a set of heavy free weights or a medicine ball. Once you've completed the circuits, end your workout with five minutes of static stretching.

• Overhead triceps extensions: do 15 reps.
• Reverse fly: do 15 reps.
• Plank and rotate: do 20 reps per side.
• Wall-sits, rotating to each side with a medicine ball: do 20 reps.
• Wall balls: do 15 reps.