Week 1
4 days: 15-20 minutes of moderate-intensity cardio (walking, cycling, or using an elliptical machine). You should be breathing a little heavier but able to carry on a conversation.
3 or more days: Yoga (scroll down for yoga routine)

Week 2
4 days: 20-25 minutes of moderate-intensity cardio
3 or more days: Yoga

Week 3
4 days: 25-30 minutes of moderate-intensity cardio
3 or more days: Yoga

Week 4
4 days: 30-35 minutes of moderate-intensity cardio
3 or more days: Yoga

Week 5
2 days: 35-40 minutes of moderate-intensity cardio
2 days: 30 minutes of interval cardio, alternating 30-60 seconds of high-intensity activity (going faster or increasing resistance or incline so it’s difficult to carry on a conversation) with 1- to 2-minute recovery bouts at a moderate intensity
3 or more days: Yoga

Week 6
2 days: 40-45 minutes of moderate-intensity cardio
3 days: 30 minutes of interval cardio
3 or more days: Yoga

After 6 weeks, you can maintain this level of activity if you’re satisfied with your results. To lose more weight or bust a plateau, continue to increase your moderate workouts up to 60 minutes total and the interval workouts up to 45 minutes total.

Yoga routine:

Hold each pose for 3 to 5 breaths, unless otherwise directed.

1. Warrior II
Stand tall with feet together. Take a large step to right. Bend right knee into a lunge, right knee over ankle and toes pointing to right; point left foot forward. Extend arms out to sides.

2. Side Reach
From Warrior II, rest right forearm on thigh and reach left arm overhead, lengthening spine.

3. Plank
From Side Reach, place hands on floor, one on either side of right foot. Move right foot back next to left one. Hands should be directly beneath shoulders; body in a straight line from head to heels.

4. Downward-facing Dog
From Plank, reach hips upward, bending body into an upside-down V. Press heels toward floor.

5. Cobra
From Downward-Facing Dog, bend knees and lower body to floor. With hands under shoulders, lift chest off floor. Keep shoulders down. Press palms, hips, and tops of feet into floor.

Repeat Moves 1 through 5:
From Cobra, press up onto knees, then feet. Roll up one vertebra at a time so head comes up last as you stand. Repeat series, lunging to left for Moves 1 and 2. Once you’ve completed all 5 moves, Finish with moves 6 and 7.

6. Tree Pose
Place left foot against right calf or inner thigh, not knee. Lift rib cage to elongate spine, and bring hands to prayer position. Hold, then repeat with opposite leg.

7. Goddess Pose
Lie with soles of feet together and as close to hips as comfortably possible, stretching inner thighs. If this is too intense, straighten legs. Breathe deeply in this pose for 2 to 5 minutes.