This is a four-week exercise plan that doesn’t require a gym membership. And no workout is longer than 30 minutes.

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"Getting in shape" is a popular New Year's resolution, but it's important to have structure when working towards it — otherwise it can be too vague, too confusing, and too intimidating to know where to begin. So we asked personal trainer Rob Sulaver, C.S.C.S., founder of Bandana Training, to create a realistic month-long exercise plan for us.

Here's your calendar:

Design by Alice Mongkongllite for BuzzFeed

There are two kinds of workouts: strength-training workouts and running workouts. The strength-training workouts are all bodyweight workouts, meaning they are a series of moves that use only your body's weight as resistance, like pushups and lunges — no equipment. Running is .... running. Bodyweight workout days are in red. Running workout days are in orange. And rest days are in yellow.

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