Exercisers who establish goals--especially small ones--are more likely to stay motivated, according to a study conducted by the American College of Sports Medicine. Why? "Setting and achieving measurable goals increases confidence and self-efficacy. The more you believe you are capable of achieving your goals, the more likely you are to reach them," says Tom Holland, M.S., C.S.C.S., a Connecticut-based physiologist and author of The 12-Week Triathlete.

About 60 percent of people who begin an exercise program drop it within six months, Holland says. "One of the main reasons people fail is they have no real plan or quantifiable goals. A beginner might simply resolve to exercise without any concrete objectives," he says.

In order for you to set goals with success, Cooking Light asked Holland to design a workout in which you can acheive these three goals:

1. Find a consistent time for exercise.
The best way to make fitness a habit is to dedicate a set time for exercise--no ifs, ands, or buts about it.

2. Gain strength.
Our beginner workout helps build and tone muscle.

3. Lose five pounds.
Making a specific weight-loss resolution provides a measure for success. A goal of five pounds can be achieved healthfully in four to six weeks.

Beginner Circuit Training Workout
This training plan has everything you need to help keep you fit and energized.

"This routine combines total-body strength training with cardio in a 20- to 25-minute circuit, so you only need to do it three times a week," Holland says. "That's important for exercisers just getting started because a big obstacle for most is finding time to stick with a routine." The workout is easy to maintain and features variations you can add as your fitness level improves. A bonus: The routine can be performed at home or in a gym. All you need are minimal floor space and a set of three- to five-pound dumbbells.

See the workout >>