Tone It Up girls Karena Dawn and Katrina Scott take you through this fun, full-body routine.

Get your upper body in shape with no-gym moves that work your biceps, triceps, shoulders, back, and core.

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New to running, or just trying to get back into it after a hiatus? Great. It’s one of the easiest sports to take up—all you need is a great pair of kicks and a sports bra, and you’re ready to go. Plus making your way through miles can help you shed pounds, bust stress, and even lower your risk of getting certain cancers.

Before you head out the door at full speed, though—which will almost certainly leave you injured—consider this: “Running is really hard on your body and you just have to be smart about it,” says John Hancock Elite Ambassador Blake Russell, an Olympic marathoner, physical therapist, and owner of On Track Physical Therapy in Pacific Grove, California. “The key is just starting out really slow.”

Here Russell and her fellow John Hancock Elite Ambassador Bill Rodgers, a four-time Boston Marathon winner, offer five tips for helping newbies run strong and long.

Stick to soft surfaces

While there is nothing wrong with pounding the pavement, it can be harsh on the body, especially if yours isn’t used to the movement or surface. Russell’s rec: start off on softer surfaces (think grass, sand, or even the treadmill). While a softer surface doesn’t automatically equal injury-free, a small study in the journal Research in Sports Medicine revealed that running on grass, for instance, puts less pressure on the foot compared to running on concrete.

RELATED: 13 Causes of Leg Cramps and How to Stop Them

Give yourself time to build muscle

"It takes the body at least six weeks to build muscle,” says Russell, “so give your body time to build that muscle.” In other words, don’t take on too much mileage too soon; that’s a surefire way to end up sidelined. To help your body adapt, and shore up those muscles, consider strengthening exercises, such as planks, clamshells, side squats. (See how to do them here.)

Try the run-walk method

Can’t make it through your miles without stopping? That’s OK. While you are building your endurance (or if you just need a break mid-run), there is nothing wrong with a little walking. Rodgers suggests trying the run-walk method, which is running for a set amount of time, walking for a set amount of time, and then repeating the cycle. We recover when we walk, notes Rodgers, who believes that the 5K is an ideal running distance and that our bodies were made to run around three miles. (If you will be in the Clearwater, Florida, area in December, there is still time to register for the Cooking Light & Health Fit Foodie Festival and 5K Foodie Race. Register here!)

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Don’t run everyday

Don’t be afraid to slip off those sneaks. “Take some days off if you are new to it, don’t feel you have to run seven days a week,” says Russell. When you exercise, you are basically causing trauma to the body by creating micro tears in the muscle. Days off allow the body to recover and those muscles to grow back stronger.

And don’t skimp on recovery

According to Russell, recovery is just as important as training. What you do when you’re off your feet will surely help you make strides while you’re on ‘em. Great practices to employ in your recovery routine: stretching, foam rolling, and massages. This, along with strength moves, will keep your body and joints loose and strong, she notes. And don’t forget to refuel—a 3-to-1 ratio of carbs to protein (think apple with peanut butter) within an hour of finishing your run helps replenish your energy so you can recover faster.

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This article originally appeared on People.com.

What It Is: A 32-minute express workout with celebrity trainer David Kirsch

Who Tried It: Grace Gavilanes, PEOPLE.com associate editor

Level of Difficulty: 10/10

After over a year of working out five days a week, I fell off my fitness bandwagon — and, honestly, I didn’t hate it at first. I began swapping early-morning wakeup calls for an additional hour of sleep, and hit the gym whenever I wouldn’t hit “snooze” on my alarm (which, admittedly, didn’t happen very often). The three-month-long hiatus was nice but I began to miss my daily cardio and strength training.

Enter celebrity fitness trainer David Kirsch — the man behind the super-toned bodies of Jennifer Lopez, Kate Upton and more — who promised to get me back into shape in half the time.

How? Kirsch is known for his 32-minute express workout: a low-impact, body-sculpting exercise that includes wide stance squats, reverse lunges, a variety of plank exercises and more.

“Jennifer [Lopez] uses it all the time. She’s getting ready for Vegas now,” Kirsch told me as we geared up for our session at his N.Y.C. studio. “It’s also very specific to celebrities but also non-celebrities. You’ve got mothers dropping their kids off, who’ve got a few minutes to get a good workout in and then feel great about the day.”

The express workout uses gliders, resistance bands, dumbbells and medicine balls. That’s it! While I tried out the routine in his gym, Kirsch assured me the workout could be completed at home — and can be switched up to complement anyone’s fitness level.

“Any move can be modified,” he said as we wrapped up, following my attempt to do a pylo push-up — the final exercise in the 16-move routine — without my knees. “I don’t want anyone feeling defeated.”

Keep reading for the full rundown (and watch the above video to see these moves in action) — all of which can be recreated at home. If not directed otherwise, do each move for 20 reps, and hold planks for one minute.

1. Wide Stance Squat

Stand up straight while opening up your legs so they’re a little wider than your shoulders. Keep your toes pointed outwards. Come down into a squat while holding a medicine ball straight ahead and overhead. This targets inner thighs, abs and glutes.

2. Reverse Lunges

“Bring your knee up and come back down,” says Kirsch. In order to avoid injury, keep your ankle and knee aligned.

3. Plank on a Medicine Ball

Place your medicine ball on the floor and hold onto it while performing a 30-second plank. “Put your chest right over your hands,” says Kirsch. Your abs will feel like they’re on fire.

4. Lateral Lunge

While keeping your right heel on the glider, bring your foot out while moving your body down (a lateral lunge!). Do the same on the other side. This targets your glutes. Medicine ball is optional.

5. Dumbbell Row to Tricep Extension

Using dumbbells, start off in a plank pose and bring your left elbow (the hand holding the weight) up toward the ceiling and extend toward the back. Do 10 reps on each side.

6. Shoulder Taps

“From a plank position, keep your hips squared off,” says Kirsch. From there, begin tapping your shoulders with opposite hands. I struggled for two minutes, while Kirsch shared that J.Lo completes a full five minutes. Hero.

7. Side Planks

Rest on your side before putting your weight on your forearm while keeping your hips up high. Keep your opposite arm up, and place that same hand on your head before using that elbow to reach toward your abs.

8. Overhead Slams with Medicine Ball

A clear favorite, this move calls for a medicine ball. Keeping your arms straight overhead and your legs apart, slam down the medicine ball on each side.

9. Torso Rotation with Resistance Band

“Bend your legs. Knees are locked. Arms are straight out. And rotate,” Kirsch instructed me. You’re holding on to a resistance band the entire time, pulling across your body to target your obliques.

10. Squat with Row and Bicep Curls with Resistance Band

Using resistance bands, squat down, then as you come up, bring the band toward your body in a curl.

11. Tricep Extensions with Resistance Band

Standing with your back toward the resistance bands, reach for them and bring them straight overhead, past your face.

12. Medicine Ball Sit-ups

This takes regular sit-ups to the next level. Bring the medicine ball up as you come up to complete one sit-up.

13. Weighted Jackknives

Lying down while holding the medicine ball, bring your arms and legs up to meet above your torso.

14. Russian Twists

Sitting up while still holding your medicine ball, twist your body to tap the ball on the floor on each side. This targets the obliques.

15. Push-ups with Glider

In a push-up position, use one glider on your left hand. As you come down for the push-up, bring out that hand to the side. Repeat the same using your right hand.

16. Pike-up Planks

You need gliders for this one. Starting off in a plank position, bring your feet (using gliders) in then separate them as your bring them back out. This move works the legs and the glutes.

Verdict: What didn’t I love about Kirsch’s workout? Nothing. I enjoyed every single thing about his signature express workout, which not only slashed my time at the gym in half, but also left me drenched. I also woke up with sore inner thighs, butt, abs and arms — the true indication of a killer workout, in my opinion.

Reduce stress before hopping on a plane.