You can do it

Wouldn’t it be terrific to peel off your beach cover-up this summer and feel slimmer, stronger, and more confident than ever? We’ve got just the person to whip you into that kind of amazing shape: personal trainer—and former top boxer!—Cara Castronuova, who’s just finishing up her first season shaping bodies and minds on NBC’s hit show The Biggest Loser.

The key to getting a rocking body may come as a surprise, Castronuova says: “Above all, the secret is believing you have what it takes to be the best you can be.” Once you believe you’re capable of anything, she adds, you’re on your way.

No more excuses

The next step is finding the right workout—and here it is. “This high-tempo, no-equipment workout is designed to be done anywhere, anytime,” Castronuova says. “It focuses on large-muscle groups, because the bigger the muscle, the more calories required to exercise it.” Add some intense fat-blasting cardio, and together, she says, “the whole routine will help turn your body into a fat-burning furnace.”

To not just tone but also lose up to 12 pounds this month, follow her diet guidelines. Carve out tiny chunks of time daily to visualize the new you. “Picture yourself as healthy, fit, and strong, and it will happen,” Castronuova says.

Here’s the plan

Do these strength circuits—designed exclusively for Health readers by Castronuova—three times a week, every other day. “Keep the tempo up, and allow yourself minimal rest,” she says. “Really challenge yourself!” In addition, do 30 to 60 minutes of moderate to intense cardio three times a week.

As the weeks progress, your intensity should increase: “Embrace that it will be slightly uncomfortable, then let that push you to work harder and take yourself to new levels.”

To warm up, walk briskly, jog, or do a cardio machine for 5 minutes. Then, go through each circuit 3 times, resting for 30 seconds after each exercise.

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