As mentioned previously, many gyms, such as Curves, have their own programs, and they will put you on their machines and explain how to use their equipment. Don't dismiss these programs, either. If you haven't been working out for a while or if you feel uncomfortable around gym equipment, these programs will work.

Most often, though, if you join a gym, they will give you one or two training sessions with their personal trainers. And that trainer will put you on a program using the machines and equipment the gym has.

Most gyms have the equipment in the two following programs. There are two ways to go to the gym. First, you can go five or six days a week and alternate the days you do cardio work and the days you do strength work. For example:

Or you can take classes at your gym, although, of course, once again, you need to mix it up to be sure your week includes all the elements of a well-rounded fitness program. For example:

Another option is to head to the gym three times a week and combine your cardio and strength training each time you work out. As you will see, these programs take less time, but they can be just as effective. The trick is to make the workouts more intense. For example: