Best ExercisesDiet and Nutrition |
This 20 minute home workout is ideal to help you to stay healthy and fit. The workout starts with a warm-up jog and then has 8 bodyweight exercises designed to help tone and burn fat.
All the exercises are traditional old school fitness exercises that are performed in martial arts clubs, aerobics classes and gyms the world over. This quick home workout routine is designed to improve both cardiovascular fitness and muscular endurance. It is also great for toning the body.
Perform each exercise as intensively as possible and then rest for 30 seconds before moving on to the next one. Always ensure that you perform the exercises correctly, holding proper form, especially in the hip bridges and squat thrusts. Breath deeply and naturally throughout.
This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body. This workout is a great way to prepare for a more serious circuit training workout.
1. Jog in one place for 3 minutes
Simple light jogging on the spot. This does not have to be intensive, so no high knees or jumping around, it is just to gently warm you up for a few minutes before the main exercises.
2. Jumping jacks: 25 repeats
The classic old school cardio burner. Also known as the star jump, start by standing up straight with your feet together, then simply jump the feet out to the sides, just wider than shoulder width apart while lifting you hands upwards. Return to normal standing position. When landing, bend your knees slightly to reduce the impact on knee joints.
3. Crunches: 15 repeats
Lie flat on your back with your knees bent. Place your hands at the sides of your head with your fingers lightly touching your temples, with elbows pointing outwards.
Try to keep your neck in a straight line with your spine, fixing a point on the ceiling above you is a good idea. Flex your waist to raise the upper torso from the floor so that you are “crunching” your abdominals. Ensure that your abs are engaged (contracted) throughout the movement, hold for a second. Then lower yourself until the back of your shoulders touches the mat before repeating. Muscles worked: Abdominals
4. Hip Bridges: 10 repeats
Lie on your back with your arms straight and out by your side and palms facing upwards. With only the heels of your feet touching the floor lift your hips up to form a straight line from the shoulders to the knee.
Your legs should be almost vertical from the foot to the knee. Hold this position for 10 seconds. Squeeze your glutes (butt muscles) and then lower yourself. Muscle worked: Lower back, hamstrings and glutes.
5. Step ups: 1 minute
You will need a stepper for this. If you do not own a stepper then you can use the bottom step on a flight of stairs or a sturdy stool. Simply stand in front of the step and step up onto it. Alternate your leading leg on each step, so left then right up onto the step, return with left first then right. Then on the next step lead with the right then left leg, return with right first. Repeat. Muscle worked: hamstrings, gluteus, quads.
6. Reverse crunches: 15 repeats
Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees. Muscle worked: lower abs and obliques.
7. Mountain climbers: 1 minute
Get down on your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight. Muscles worked: triceps, deltoid muscle, gluteus, quads, hamstrings, calves.
8. Push–ups: 15 repeats
The classic push, in the plank position with palms flat on the floor, point forward, about shoulder width apart. Muscles worked: triceps, deltoids, pectorals.
9. Squat thrusts: 1 minute
Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs back to the chest, in crouching position, then stand up straight. Muscles worked: arms, legs, chest, and lower back.
Cool down by walking around, until your heart rate starts getting back to normal, stretch.
You should be able to perform this workout every day. If you wish to increase your exercise rate to get fitter and burn off even more fat, then use this as a circuit training workout and repeat it once or twice. This routine could be done twice a day, once in the morning before work and then again in the evening. This is a great way to lose weight and reduce your stomach fat as well as improve your fitness.
Hi Ya, I love this workout! I had a stroke earlier this year (right arm and right leg) and I am just getting back into exercise after gaining 20 lb through inactivity. I can’t coordinate the mountain climbers at number 7, so I skip them and jog on the spot instead, and I can only manage about 6 pushups, NOT 15, but everything else I can pretty much do! I love workouts that don’t need equipment! Well, it’s after midnight, and my kids and husband are in bed, so HAPPYT NEW YEAR to all! Danni
An awesome looking circuit , will try it later and post how i do
Hey Chris, how was it then?
hi guys i need help on doing the mountain climbers
Here is a good video instruction:
Help please Motley Health Crew! The video for number 7 (Mountain climbers) helped me a lot, and I can do them slowly now. However, I am having a terrible time with number 4 (the hip bridge thingy.) Since I had my stroke on Nov 30, 2009, I have trouble understanding some instructions, and I think I am doing my arms wrong. I feel like a pretzel, and I don’t think that is what you intended. Can you provide a video, or even a simple drawing of how I should look in the bridge position…I suspect my arms are backward or something. Thanks, Danni
Hi Danni, I think that our description may have been a little confusing. I have edited the description and added a video above.
How are you push ups progressing? In January you said that you could only do 7, have you been training hard?
We now have a new workout that requires no (or little) equipment, you may want to take a look at the Best Bodyweight Exercises for Weight Loss
It is very similar but may help you progress by adopting either the timed method (as many exercises in a minutes) or by setting goals for each exercise. Feel free to ask away!
Hi Motley Health heroes!
I have been working away to regain the strength and balance I lost when I had my stroke, and I do pushups becuase I think they are a great exercise. I can currently do 12 with good form, which is better than the 6 I could do 3 months after my stroke in January! I do them on my toes and hands, NOT on my knees, so 12 isn’t bad for a middle-age woman! THANK YOU so much for the video on hip bridges and the revised instructions. I was doing it wrong, so no wonder I felt like a pretzel. I will check out the link to the other workout you mentioned and THANKS again!
Danni
That is good progress Danni, many people would struggle to do 12 push ups with good form.
Thanks for this :) Will this help in weight loss?
Hi Sarah. Yes, it will certainly help. Remember that you need to eat a healthy diet and reduce calories to lose weight. Also, you need to aim to keep getting fitter too, so each week of doing this workout try to increase intensity so that you are always challenging your body.
Hey, I am a 17 year old female, and I am 5 foot 4, and I weigh 140 pounds. I was wondering if you have any advice for me to help reduce abdominal fat, and tone?? Also, I am diabetic, and i am so very desperate to loose weight before grad which is may 2010. please help…
ps. I am going to try and do this workout daily, and i will let you know what i think of it. thank you for posting this. i really think i needed it. :)
another ps… any nutritional ideas??
Shainaa, your weight is in the normal range for your BMI. Nutritional advice is here: http://www.motleyhealth.com/diet-and-nutrition/basics-of-a-healthy-diet-what-to-eat
As you are not overweight the best course of action is to eat a healthier diet and start exercising. So just keep doing this workout, and if you get bored, try one of the other home workouts we have here too.
Hello! Thankyou for this awsome circuit, i have been looking for one that is easy to do a home. I have a question. I am 17 5 foot 5 and 190 pounds. i have started a diet for my new years resolution, but diets or exercices dont seem to work on me. I am very active, I play on a regional soccer team, I am on the school volleyball and basketball team, I know i make the teams beacause i am able to grasp any sport very easilly, but the only thing that holds me back compared to my team mates is my weight. Would you have any suggestions to my dilema? Thankyou!!
Hi Stephanie. Diet does work, for everyone, some people just do not do it right! You should start keeping a food / diet diary, write everything down, read our advice on healthy eating, and make sure that you eat less calories each day than you need for your age / activity levels. See this calorie chart, use the requirements for an active 17/18 year old, i.e. 2400 a day, then take off 500 calories to lose 1 pound a week or 1000 calories to lose 2 pounds per week.
Calorie counting is not much fun, be restricting calories really does work, that hard part is know how many calories you are eating and maintaining your willpower.
Remember that a sandwich and a glass of juice can amount to 500 calories alone, so be really careful where you are getting your energy from.
Hi, this look interesting. I may have try them. I just wondering, can I lose weight fast by just doing this routine every weekdays? I am so looking forward to be fit, I’m hoping this routine will help me to loss weight :D
Hi Bloggerboy, really that depends on how overweight you are now, and how much you eat. If you have not been gaining weight for a while then regular exercise alone could be enough to start burning fat and raising your metabolism through increased muscle mass. However, if you are very overweight and are still gaining weight then you may need to follow a diet for a while and then eventually start a permanent healthy eating lifestyle to maintain your weight, as well as exercise.
Hey! So i just tried this and it works out pretty good. I’m in Basketball right now so I’m not totally out of shape but im 16 5’1 and 165 pounds. Will this work for me or not?
This will help you get in shape, to tone up and increase metabolism. You may also want to look carefully at your diet to determine how your BMI got over 30.
Hello, I am currently 5ft 3 and weight 112 pounds, it might not seem that much but I currently carry a little excess weight than im used to. If I follow this exercise and eat well (my diet is not that bad) will I get into shape with only doing this workout? I am also going to purcahse some dumbells, what about carido?
This is certainly a good workout to start with. Add in some dumbbell rows, lunges, shoulder presses and bent-over rows and you will have a nice little workout that will get you fit and toned.
Hello, i am a 6’2″ 286 lbs male and i realized that i need to loose some because its mostly FAT weight. is this a good regiment to use to loose this big belly?
It is a good workout to start with, but you also need to change your diet and start consumer a healthy and calorie restricted diet.
Hi I am going to try this and hope it works. however my concern is that last august I cut calories to 1200 a day and was working out with cardio and other things with a trainer. And lost 5 lbs in about a month. Then continued that for 3 months and dint lose a pound. I am 25 and 5’6 and 193 lbs. I got so frustrated that I quit. I was missing my foods. And i was so stressed about not losing the weight that I got hard to live with. What can I do to lose that weight?
Hi Joanna, you just have to do it. Maybe increase the workouts, time and intensity. You really have to be careful with the diet, every tiny little snack or drink adds to calories. Some people forget to count juice or the milk in cereal when counting up the calories. There are some tricks to not feeling so hungry, such as eating protein with each meal and having soup, this may help.
Hi. I have a problem here! I can’t really understand what to do on number 9. Could you help me?
It is this form of squat thrust, not the ones where you stand up (also known as burpees).
i’m 5’3, 118 lbs. about how many calories would this circuit burn for me?
Difficult to say, probably in the region of 125 Calories.
Thanks you are great. hope to get more from you.
Mary.
I have been working out for years now, but all i achieve is to maintain a certain weight, i neva drop more than that.
Hi Ene, what are you goals?
Hii
This is Ritu here……. My age is 25 n height is 5’3.5″ and weigh 200 pounds ….. I desparately need to shed my weight but unable to follow a routine….. can u suggest me gud diet plan besides this wonderful workout plan which can srsly help me out……
In our opinion the best diet plan is The Diet Solution. It has everything you need to lose weight – advice on good nutrition, diet plans, meals, recipes, diet logs, plus more fitness tips in the various bonus books.
thank u for replying…. I have been told by my mom tht the age I m in its relatively difficult to shed off so much weight ……. In her opinion its gonna take more than 3 yrs to have a perfect body … is it so ??
Please help m really depressed….
Ritu, your ideal weight according to BMI is between 108 and 145 pounds. So your first target should be to get to 145 pounds, which means losing 55 pounds. If you restrict Calories by 500 per day (a low active 25 year old woman needs 2100 Calories a day) so you need to eat 1600 Calories per day plus do some exercise 3-4 times a week. This will result in approximately 1 pound weight loss per week which means it will take just over a year.
If you restrict Calories further and do a lot of exercise you can lose 2 pounds per week while eating 1350 Calories per day (but you have to exercise to a greater level of intensity 4-5 times a week). This means you can reach your first target in about 28 weeks, just over 6 months.
thank u for replying, you said exercise of greater intensity…… well the exercises mentioned by you above plus the repetitions given are they enuogh from point of view of grtr intensity or I’ve to double it up n do that in 4-5 times a week…….
Don’t mind me asking again and again as I found you as an authentic source to come to my rescue….. I m really tensed…….. Please reply
If you do the 20 minute workout every day that would really still be considered low activity in my book. It is a good workout, but for burning extra fat it is good to do more each day (although some sports science research has suggested that 20 minutes of high intensity interval training is just as effective). One factor of exercise is that it reduces appetite, so exercise twice a day for 20 minutes will in theory result in reduce eating too, as well as burning more calories.
hii my name is rishi . well iam 16 . i measure 5’5 in height and weigh 185 pounds . i am over weight for my age . please suggest some ways so that i can reduce my weight in 2-3 months. thank you
Hi Rishi, a healthy but calorie restricted diet combined with regular intensive exercise will do it. You need to exercise 3-4 times a week, with 2 of those session being very intensive. Ideally as you increase your fitness you will work to a higher intensity in all workouts. Also you must follow a healthy diet, also you should read up on Diet and Weight Loss Advice for Teenagers because your needs are greater than that of an adult, both in terms of nutritional quality and quantity. What sort of exercise do you like to do?
hey! I loved it, I worked on all those exercises, thnx a lot guyz !:D
well i like to do any sort of exercise that can get me back into shape . But i prefer going to gym rather than push ups. please give a work out schedule
is there any way i can lose 25 pounds in 2 months ?
Hi Rishi, that depends how much weight you have to lose. It is possible to lost 2 pounds a week with careful diet and intensive exercise, and that will be around 17 pounds in 2 months. You BMI is currently 30.8 so ideally you need to reduce your weight to 150 pounds so that you are no longer overweight. Set an initial 2 month target of 20 pounds and make sure that you workout hard.
There are many ways to train, if you have an access to a gym do a beginners weight training routine, see if they run some kettlebell classes or martial arts style workouts too as these burn a lot of energy.
The key is to work hard and reduce total calories.
hey motley health can u suggest some work out routines or exercises
If you want to work on building muscle then start some . You need to do some regular cardio too, bodyweight exercises are one of the best ways to burn fat and tone up. This weekly workout may suit you.
What is important is that you change your diet as your current eating habits are the cause of your weight gain, so this needs to be addressed. This article on healthy eating will point you in the right direction.
hey motley health . i have fat chest .how do i reduce that? thank you in advance
Diet and exercise Rishi. Eat a healthy, balanced diet that provides fewer calories than your body needs and you will lose weight. Add exercise and you will burn more energy, boost your metabolism and reduce hunger. Ideally do some exercise everyday. You ultimate aim should be to get fitter and stronger.
Hi Motleyhealth, I checked my weight and lm weighing 70 and l’m 25 yrs dat not too much for my age. And also what exercise should I do 4 my laps and leg 4 dem 2 be in shape and firm.tanx
Squats and lunges are best, and lots of them.
Im weighing 70 s dat not 2much 4 a 25yr old girl?bcos i feel embarassd wen som of my frds weigh 50,45.pls i ned 2 know
Hi Shella, it depends on your height and fitness / strength really. How tall are you? You can calculate your own BMI here
hi motley….. this is ritu here i contacted u earlier too…. as u told i ve reduced my diet to 1100-1200 calories a day… I m avoiding junk foods n sugar too….. my workout schedule is like i jog for 15 mins a day and then go for brisk walk for 2 kms….. I ve kept this regime as I ve just started and I dont want to leave it soon so increasing it gradually…. So cud u plz tell if I follow this regime in wot span of time I can shed my weight……
Hi Ritu, you should be able to lose 1-2 pounds per week, so long as you ensure that your diet is healthy (well balanced, not just reduced calorie) and that you maintain the exercise. Remember to always try to push yourself harder to, your aim should be to get fitter.
hi. I’m 23 with 2 kids by c-section. I am 5 foot 5 inches and weigh 190. Do you have any good suggestion for me to lose weight fast. I’m a picky eater so it’s hard for me to even find a good diet. PLEASE HELP.
Hi Anna. Losing weight fast is never a good option. To lose weight you absolutely have to change your diet (as in food eaten and amount of calories consumed) as well as exercise. Have you tried a low GI diet plan? You can eat a variety of foods, the key is to avoid food which rapidly increases blood sugar.
Hey guys I need help im 15 weeks prego with second child, with my first I was very fit had a great labor and delivery, however this one I have not worked out in over 2 years can I do this workout while pregnant and after to get body back!?
Hi Tiffany, you should not do any workout while pregnant without first speaking to your midwife or doctor (ideally one knowledgeable on exercise during pregnancy). Prenatal yoga is something more gentle that you could possibly do.
Hiya MotleyHealth, thanks for this. I just started on this today and I sweat too much and I’m feeling this is going to be really effective. My only concern is I’m really dizzy after doing the circuit. I did all the steps, except for the reverse crunches, and I only did 10 squat thrusts instead of filling the whole minute. But anyways, its fine. Thanks for this. =D
Hi Keiy, remember to eat something little afterwards. If you are also dieting then the dizzyness is most likely caused by low sugar levels as the body burns up sugar when we exercise and the brain then gets dizzy when it cannot get enough. Keep working at it, maybe in a few weeks you will be able to do the full minute of squat thrusts, and in a few weeks after that you will do the whole circuit twice!
Is this for guys??
For anyone.
hi im about 5’3 & weigh 170 i love my shape i just want to lose fat in my stomach and thighs . i really want both area also including my arms to be tone . i am a fast food junkie i can eat it every day . i used to weigh around 150 which was the weight i loved the most & i have gained the extra 20lbs within like 3 years . ive now been tryin to eat healthy and cutting out the fast food . ive also been walking 30-60 mins a day but ive jus recently started . wat is the best way to lose 20lbs & try to stay on track with the “dieting” and work-outs ?
Hi Shakira, best way to stay on track is to make the exercise a part of your daily routine – never stop. As for diet, just keep away from the places that sell junk food, control yourself and do not buy it. Keep healthy options in the house. To maintain a healthy weight requires permanent lifestyle changes, and as we grow older our energy needs reduce so it is vital that you learn now how to manage your weight with healthy diet and exercise.As Nike say, just do it.
I am 18 and weigh over 275 lbs. I am starting my freshman year of university in the fall, and have become even more self-conscious about the way I look! :( I have tried everything from fad diets to completely cutting down calories, down to 1000 per day, and I exercise for at least 120 minutes a day. But nothing seems to work! Is there anything you could recommend that I haven’t already tried?
Hi Jessica, exercise and diet does work. Diet needs to remain healthy and balanced, not just calorie reduced. Also, bear in mind that most people (myself included!) underestimate how much they eat by a long way. Small nibbles and snacks soon add up.
What exercise are you doing for 2 hours a day? You must be incredibly fit by now if that it the case, and that much exercise will burn a lot of calories. 120 minutes of exercise could easily burn 600 Calories which means you only have 400 left to provide energy for the rest of the day. You must be calculating your calories wrong.
Focus on healthy eating and have small portions, and cut out all snacks. Read How To Lose Belly Fat to learn some more specific diet rules.
I do yoga for 30 minutes every day, followed by an hour long jog/walk, and 30 minutes of pushups, situps,and other small exercises. recently I have started to use this routine as my last half hour and nothing seems to work. I keep a food log of literally everything I eat and it never exceeds 1100 calories. even if I eat a single potato ship I divide the calories by the serving size and write it in my food log. My diet is rather healthy, I eat lots of fruits and vegetables, as I am a vegan, I do not drink milk either. I have been eating healthy and exercising daily since freshman year high school and I have only gained weight! I seriously do not know what I’m doing wrong!! :(
Jessica, something must be missing. You cannot do 2 hours of exercise a day on 1100 calories and not lose weight. On a vegan diet with little protein and fat you would waste away too. What are your main protein and fat sources?
I am 35 years old, type 2 diabetic, 164cm tall and weigh 95kg. I am starting your routine today and hoping with determination to lose weight and increase my fitness. My stomach looks like i am 8 months pregnant and I cant wait to be a better, fitter me. My goal is to pass a physical fitness assessment for a job I recently applied for.
Hi Natasha, good on you. What sort of physical fitness assessment are you going to be doing? Maybe I can give you some more tips and additional exercises to start on.
Hi! I love this workout. It really works and is easy! It works everything I want it to…besides one thing in my opinion. And that is the legs. I have a sort of small upper body but my legs, mostly thighs, are just so big in comparison! Do you have any recommendations of excersises to help burn that thigh fat?
Hi Miya, to burn that thigh fat you just need to do more cardio workouts – running, swimming, cross trainer etc. Cycling will build up more muscle, but in the long term it will still slim the thighs. Also reviewing your diet may help, the fat on the things comes from excess calories.
Hello, Im 5ft 7 and aged 17, female. I weigh 203lbs (14st 7lbs) I have put on 2 stone within the last 2 years and I have completely lost my confidence, I didnt have much before that so now i cant even look myself in the mirror. My wii fit says im obese
I am now on a diet and doing exercises like these every day, any recommendations of how I can lose some of my weight as I am young and feel awful compared to other people my age and I would like to be healthy. The weight piled on as my mum works in a biscuit factory and brings alot of freebes home, Ive cut out chocolate and sweets completely and swapped to oranges, bananas and apples and having no snacks between meals
Hi Kirsty, a daily workout is certainly one half of the equation. If you are going to be healthy and lose weight you absolutely must stop eating the free biscuits and cakes from your mum’s factory. Take a look at our guide to healthy eating and also follow the rules on the “lose belly fat” page (the same rules apply to all forms of body fat).
For my protein and fat I often eat tofu and legumes. I, like you am very confused at why this is happening. I do everything the way it should be done, excessively some times! But still I can not find the problem of why I can not lose a single pound!! HELP!!
Hi Jessica, have you ever attempted to calculate how many calories you consume in a day? I mean, really accurately calculate it? Also, what exercise have you tried, and have you been working on improving your fitness?
Hello,
I had a question about the workout. When it states “repeats”, does that mean 1 or is it a set? For example on the jumping jacks, crunches, hip bridges, etc.
Just means individual exercises, same as repetitions. So 15 repeats for crunches just means do 15 crunches.
I keep a food journal and everything I concume, even water is recorded, including the portion size and the amount of calories per serving and I make sure it never exceeds 1,100! I do alot of exercising, especially now that I am not in school. I run alot, that is my favorite thing to do, for at least an hour a day, followed by stretching and weight training, and often swimming laps in my pool. I have been doing more repetitions and making them more frequent to improve my fitness, but again, it just doesn’t seem to be working.
Hi Jessica, if you are eating just 1100 Calories a day and running for 1 hour then doing weight training / swimming on top of that, you must be losing weight. If you are not, then it really must be a case that you are eating too much still. How long have you been running for? Maybe you are still just getting fitter? Even so, 1100 Calories a day is restrictive and I am surprised you can easily do 60+ minutes of exercise a day on just 1100 Calories.
I’ve been running for over a year now, it’s my favorite kind of exercise.. I have tried other things like biking and hiking, but neither are as enjoyable.. I do not understand either how this is happening.. My fitness is actually really good for someone my size, after my un, I am not completely exhausted or anything.. But still nothing is working. I do not feel faint or anything like that after Iexecise which could be expected for eating so few calories!! I don’t know what to do!!
How far are you running in the 60 minutes each day?
In my 60 minutes of running I usually cover around 10 kilometers. It’s a trail by the beach, 5km out and 5km back, followed by yoga or something else on the beach
So I had a few questions. I am 36 years old and currently weigh 185lbs. I have a lot of “belly fat” I would like to get rid of. I have been walking 10 miles a day for almost 2 months, and have drastically changed my eating habits….but still havent really lost any weight. I would like to try this routine and see if its helpful…..but was wondering how long it would be before I can expect results? Also, I am sure the factor that I quit smoking 2 months ago hasn’t helped with the weight issue.
Hi Thomas, it is a good idea to increase the intensity of your workouts, so add this plus some more circuit training or weight training workouts to your walking plan. Great move to quit smoking too, many people that quit do tend to snack more to compensate, but it sounds like you are doing OK. Start trying to improve your fitness now.
Hi, I am 15, five foot five inches, 124 pounds and I really want to know what’s the best way for me to lose weight. Although my bmi is normal, I still have fat that I need to ge rid of. I also turned vegetarian recently. So do you know what’s the best kind of food for me to eat because I’m not used to eating just vegetables.
Hi Sammy. If you are already a healthy weight then exercise is the key to getting in shape. As for being a vegetarian, you have to consume more than just vegetables for good health, without adequate protein and healthy fats you will become malnourished and under-developed. These two articles should help you improve your diet: Healthy Vegetarian Diet For Teenagers and Diet Advice for Vegetarian Athletes and Bodybuilders which provides some a list of foods which provide a healthy source of protein.
Remember that there many essential nutrients are required to maintain a healthy diet, and this means we need fats, proteins and minerals which are easily neglected in a poorly managed vegetarian diet.
hi!!
i have just started today on the circuit for working women. I have always been fit but off late am gaining weight. I am 28 yrs, 5’3 and weigh 53 kgs. I have gained two kgs in last 3 months! recommend a diet and lifestyle plan please….
Hi Rohini, there are various options available to your really, for example you could just plan your own healthy diet based on the rules set out in our nutrition section. If you wish to purchase a complete diet plan then I recommend that you try the Diet Solution Program.
Just found this site, and I am so impressed with your responses and support, I am compelled to say thanks in advance! This looks so practical and so suited to those of us who live remotely. Looking forward to giving it a go to improve my fitness, thanks a lot.
Thanks Kharma. Do let us know how you get on with it.
WOW this work out really works! just did it and i can feel it already! i will definatley be doing it everyday!
hi, im a 17 year old girl & i have a good amount of belly fat & my arms are meaty, my butt could also use toning.. i weigh 130 pounds but i find my body so flabby and un toned, how will this help me and how can i get results fast??
Hi Linaa, this will help you by working your body to burn more energy (calories) and tone up (build muscle). If you also go running (or cycling, swimming etc) in addition to doing this workout you will burn more energy and lose more weight. Eat healthy too, that is vital.
hi I weigh 144 pounds im 5′ 4″ I want to be 128 pounds can I do that in 4 weeks
Hi Mina, losing 4 pounds a week is going to be very difficult, and certainly not possible with just a 20 minute workout. If you eat a healthy diet and exercise for 40 minutes every day to a high intensity then you may be able to lose 16 pounds in 8 weeks.
I don’t understand the reverse crunches. Also, I am a teen weighing about 165 pounds and i’m 5’7″ i think. I need to lose weight, what should be my goal weight
I meant to write i am 175 lbs
Reverse crunch – rather than lifting your upper body with a crunch, you keep your upperbody still and “crunch up” your legs to help target the lower parts of the abs. According to your BMI (which is 25.8) you are just slightly overweight. Of course, your fitness / muscle mass will affect this figure. You goal weight should be around about the 150 pounds mark, but that has to be a fit and strong body, bit just a lighter one.
Hi I am 49 years old and not handling this age very well, I am 5’11″ 160 lbs and starting to have OMG im about to admit tummy fat, and where did the waist go.
Can this workout help me? and if so will I see results quickly? Ive never had to work out in the past so yhis is a first for me.
Thank you for the help
Donna
Hi Donna, this workout will help you. To be honest, just about any additional exercise which includes some resistance will help. One of the reasons why people gain a little extra weight is because there is a natural reduction in muscle mass which lowers metabolism. Eating habits (even healthy ones) rarely change in response, so weight gain starts. By doing some exercise you will burn off a few extra calories and also increase your strength and help to restore much of your muscle tissue,
Hello, I’m 34 and 5′ ft. tall I weigh 154 I had my baby girl 20 months ago and can’t seem to shake this last 30 lbs of baby wt. I have been doing little exercises like jumping jacks, sit ups, running in place etc. around the house I have cut my cal intake to 1200 cal aday and drink nothing but water all this in the past 2 weeks. I want to try your workout and need to loose the wt by the end of oct. Do you think its possible? Do I need to do anything diff?
Hi Crystal, it is possible but you need to work really hard. This workout should not be done alone really. Can you go running in your neighbourhood? That will help you to lose weight faster.
Calories are a big fake it is not the same
thing to eat 100 cals in celery as to 100
in chocolate… or anything else at all.
my sorces: MSN.com Daily News
It is just good to eat healthy food (Not Wheat) just a hint!!!!!!!
Thanks for the tip Megan :)
Have you read our guide to healthy eating yet?
I love this routine. I’m 5’5 and really obese. Could you help me in terms of food? What type of food should I take so that I can lose some weight. FYI I lost 2 kg after following this exercise. GBU
Good work on losing 2 kg Pixie, that is a great start. For diet, read our article on the Basics of Healthy Eating. That covers what to eat and how much to eat. Our Low GI Diet eBook will help you to learn about healthy eating too.
Hello there.
recently I have been noticing that I need to start working out after my shirtless scene in one of the recent Harry potters. I have done this workout and it has helped me so much! Thank you,
Daniel Radcliffe
Im 18 , 5’2″ and 171 lbs..i did jumping rope for like 30 mins and warm up is like 10 mins..is that enough to help weight lose??
30 minutes of skipping is pretty intensive, that should help. Have you adjusted diet also?
Yeah. I’m on diet but I don’t know what food I should eat for dieting, can you give me some idea???
Hi Teresa, what diet are you on at the moment? Really losing weight is just a matter of reducing calories, eating a well balanced diet consisting of healthy foods and exercising on a very regular basis. Our diet and nutrition section has many articles which will give you a lot of great ideas.
Hi, I am Amit from india, working with JP Morgan chase bank, i am 6.2 in height and weight around 125kg’s . Just bcoz of my height I don’t look ugly.bt as my work involves sitting at 1 work station. So there is lng foot work and I also avoid junk food and skip 1 meal everyday. Now please tell me if i follow this routine religiously will it make a difference.
Hi Amit, yes it will make a difference. However, as you get fitter you should try to do more varied workouts. A daily cardio session (jogging, cycling, walking, swimming etc) plus a circuit training session will benefit you more and get faster results. Also you must sort out your diet. Skipping meals does not teach you how to eat healthy. Take a look at our nutrition section.
hey guys,
im 15, 5’6′, 144 pounds. how much weight can i lose by doing this? how many calories can i burn? i promised myself that i would eat healthy.
thankyou for your time! :)
Hello I’m 5’7 weigh 140 and built strong. I’m try to drop anywhere from 5-10 pounds,and focused on my abdominal and thighs. I’m finding it very difficult to tighten my inner thighs and my lower abdominal.Do you have any tips? No matter the weight I lose its never in the correct places. *sigh*
Hi there! I’m 23 yr old female 5’2 and weigh 57 kg I know I’m in the normal weight range but in the last 2 months I have had nerve trouble in my leg and back and had to reduce how often I work and had to reduce intensity of exercising I have noticed I’ve gained 2 kg however it looks like I’ve gained more due to muscle tone loss and I was really happy with te way I looked and my fitness. With not being able to do intense workouts and be on feet for too long and I still eat healthy and have reduced the amount I intake due to the less exercise. What can I do to get back to my comfortable size please?
Hi I’m Verneice
I ran across this site trying to see what I could at home when I can’t get to the gym. I’m a 48 yr old female and is 5 ft and weight 140 lbs. I’m very small, but I have gain some belly fat. I’m sitting at work the majority of the time. When I can, I walk 2 to 3 days a week on a treadmill, but I’m losing weight in my legs. I’m already skinny. I can’t do crunches, because they make my back hurt. Sooo, do you think that if I do the jogging, jumping jacks,reverse crunches and push-ups, this will help me to lose weight around my stomach areas. Also if this help, I eat a lot of protein with vegetables, salads, occassional some carbs and sweets. Thanks for your suggestions.
Hi Shilpa, impossible to say how much weight you will lose. Depends on how hard you exercise and what your diet is like, plus other lifestyle factors. Your BMI is 23.2 which suggests that you are already at a healthy weight, so focus on getting fitter and do not worry so much about weight.
Hi Patty, we cannot control where we lose fat. To tighten in those areas you need to continue to focus on total body workouts and increase cardio to reduce fat more. Plus also perform more squats, lunges and reverse crunches or hanging leg raises (a harder exercise) to work the thighs and lower abs.
Hi Tel, really you just have to make adjustments to your diet to reduce calories. Do as much exercise as you can comfortable do, take up less intensive forms of exercise such as walking and swimming, and look at other lifestyle factors that you could modify to increase activity and reduce calories without causing harm or discomfort (it may include drinking less alcohol and cutting out all snacks for example). Can you do some slower weight training exercises? This will help improve muscle tone too.
Hi Verniece, this should all help. To lose weight (fat) we all really just need to do more cardio to increase daily calorie expenditure. A variety of exercises helps to work all the muscles which makes it easier to burn more calories by spreading the effort across the body rather than just running, for example. Maybe do more squats and lunges, these are great for toning the thighs, hips and also work the core slightly – plus they use the largest muscles to aid more fat burning.
hi.im 19 years old 5’5 and im 191 lbs.its hard for me to go on a diet because i cant help but to eat alot and i always sleep in the afternoon like from 1pm til 3pm.and oh i have a baby already.and my tummy is big 36cm.like im pregnant again.i think i got this when i gave birth.and i realy hate seing my big tummmy.what exercise can you gve me so i can get back to my shape even if im justa at home.please help me i realy need it.thanks!
Hi Moria, start by following this home workout. Try to do it twice a day. Also eat a healthy low GI diet.
Workout aside, I hope things turned out well for Danni and her family. :)
hi im a single mum with, a 2 year old little girl, who i had by c-section in the middle 2009 She always keeps me on my toes but it is my 21st in 3 weeks and my sister is planning a day out but im after getting rid of my baby belly ive tried diets and some exercise’s when i can but nothing is working do you have any ideas and what i should do or try? thanks.
Hi Lisa, you have to do two things: exercise and eat a healthy, calorie reduced diet. There really is no magic cure, just hard work and determination. Start by doing this workout everyday and also get more active with walking, jogging, swimming etc. Diet is key though, a low GI diet plan can really help you to manage your appetite and aid weight loss.
I’m 18 yrs old and i’m 5ft tall and weigh 57 kgs.
however hard i try i’m unable to lose weight and look very fat because i’m short.please suggest a home workout pattern for me because i dont have time for gym.
abc, running could be your answer. Work on speed if you are short on time. Run for 20 minutes every day but aim to beat your personal best (in terms of distance) each week. If you can find a block or park to run around you can count laps.
I am 40 yrs old, 6ft tall Nd weigh 295, I want to lose 75 pound. I carry my weight well so I don’t weigh less than 220. That is my goal weight but I need help. I would like to be there by next May, please tell me the best exercise to get it done. I have bum knee so its painful sometimes but I’m sure if I get the weight off that will help. Going thru. Divorce and I want my sexy back for me.
Hi Raylet. In short, you need to exercise often. Ideally do something everyday. Walking, running, cycling, swimming, aerobics, dance – so long as you are exercising and your heart rate is up, you work up a sweat and are working hard, you are on the right track. Equally important is diet – healthy, nutritious, well balanced, controlled. If you knee hurts now then the best options may be swimming, elliptical training or cycling.
hey i am a male and i was wondering if this work out is for men? and i want to tone up and get some of my muscle’s showing will this work out help me with that?
It will help but it may not be the best workout to do as it really focusses on fitness and toning. If you really want muscle then you should lift weights. Check out this article and follow the links to learn more: http://www.motleyhealth.com/strength/beginners-weight-training-exercises
See also the strength training section.
Hey. I’m about 145lbs and 5’9″ am I a healthy weight or am I overwieght? How much calories should I consume a day? How many calories will this workout burn for me?
Thanks! Really looking forward to losing weight!
Hi Lauren, you are a healthy weight so should focus on making your diet healthier and getting fitter. This calorie table will give you an indication of how many calories you need. Depends largely on your age. This workout will burn about 180 Calories.
Hi! I’m going to start your workout today and hope it goes well and will keep you posted. I’m a 19 years old female, 5’8 and 209 pounds.
I cook my own food and use about 3 tablespoon of vegetable oil. I have yogurt everyday. I mostly eat chicken, veggies, fruits and beans. Is that good?
I live in a high rise apartment, so is there any way I can exercise in my own house?
I’m getting married in February 2012.
How can I lose weight?
Hi Ameera, fo you fry in vegetable oil every day? Maybe more grilled, baked, boiled or steamed meals could be something to look at. Lots of ways to exercise at home, see here for more ideas: http://www.motleyhealth.com/fitness/home-workouts-get-fit-and-lose-weight-at-home
Great work out idea. Thanks. I have 2 questions:
1. If I were to do the work out twice in a row would you recommend doing each exercise twice in a row, or going through the 9 of them in order and then repeating them again in order?
2. Does the order of the exercises matter? I dont like the mountain climber and squat thrusts, so id like to do them first to get them “out of the way” when i have more energy. Or is it best to leave them until the end?
Thanks for your time.
Hi Gerry, as this is a circuit you can really do what works for you – add more reps or repeat the circuit. The jogging and jumping jacks act as a warm up, you probably do not want to go straight into mountain climbers or squat thrusts and doing those back to back will be harder too. But ultimately, the sooner you develop your own workout that suits your own personal needs and abilities the better. All of these workouts are really just a guide to what can be done.
Hello. I’m 16 and normal hight and I need to loose at least 4 kg but I’d like to loose a little more in 6-7 weeks.
I struggle with drastic or really much change to my diet but I’m willing to do exurcises that can do the job for me.
Please help..
Hi Rebecca, really if you are not going to make major changes to your diet (and that is not always a bad thing at your age, you need lots of energy at the moment) then getting fitter is the key. Running is a great way to burn some calories which making yourself healthier and stronger. Start by running every other day and then build it up to running daily.
21. 5’6 150 lbs. Would like to get back down to 120. Lots of stress caused me to gain weight. HELP :(
Hi Jessica, really you need to do a lot of exercise. This 20 minute routine should just be one of your daily routines if you wish to lose 30 pounds. Running would be a good option for the other. Also you need to improve your diet – determine why you have gained weight, find the causes (emotional eating, social eating / drinking, change in lifestyle habits?) and reverse them. You say stress caused you to gain weight so I guess the main problem was emotional eating (some people lose weight when stressed). Just do not buy junk food and avoid shops that sell it. Write a shopping list and only buy what it on the list (a great way to save money too). Rather than snack drink tea or coffee to take your mind off eating. And exercise also reduces the desire to eat. Take a look at our weight loss section too, so tips in there for managing appetite.
How long will it take do you think to lose about 10-15 pounds?
Not possible to say for sure. If you create a daily calorie deficit of 500 Calories then in theory you will lose 1 pound a week. But that is 500 Calories less than you need every day, no days off. If you eat a health diet that gives you around about 250 Calories less than your body needs and then burn around 250 Calories with exercise then you create this deficit. But that assumes you know how many calories you need each day and how many calories are in the food that you eat. Just focus on getting fitter and eating a well balanced diet and you should do OK.
Hello. I’m 16 and was involved in competitive netball that made me more muscular, especially in the thighs. I stopped my intensive training altogether in April, lost 1-2kg due to muscle atrophy (i think) then slowly gained about 4, 5 Kg.. and having increasingly more fats in my inner and back thigh, my behind and around my tummy. What can I do to lose all those fats, while not significantly increasing my muscle mass? I still have stamina to run for a bit so could you also suggest how long I should run to help shed the fats? I’m also planning to adopt this as my daily workout :) I’m 1.71m and weigh 59Kg :( can I l drop to at least a 54, 55Kg in slightly more than a month?? :\ please help~
Hi Sher, if you want to lose fat and not gain more muscle then I suggest that you run for 30 minutes every day with maybe 1 or 2 longer runs each week.
I am 400 pounds, 21 years old and 5’4″. I am very active though. Will this be a great workout for me to lose weight with a healthy diet?
MellyBoo88, you may be better off walking for 45 minutes every day to start with instead.
Hi! Thanks so much for the reply :) How long do you suggest the longer runs should be? is there a distance i should cover in the 30 minute and longer runs?
Hi Sher, not really, the aim is to increase endurance and fitness, so just work at a pace that allows you to complete your run. The faster / further the better, but do not worry if you fail to achieve a set distance – always set achievable goals and then look to improve again once you reach them.
Hmm, okay, thanks! Would doing this 20 minute workout before or after my run affect me differently? I heard that if you sit down after a run, you’ll get a bigger bottom. Is that true? :\ Thanks again for your help :) I really appreciate it!
Sher, I have never heard that! Do the workout after the run, you will be nicely warmed up.
Oh haha alright! Thank goodness then! Thanks so much for your help! :) Would simple stretching after everything serve as a good warm down? :)
Yes, stretching afterwards is a good idea.
Thank you so much for everything, again, MotleyHealth! :) Looking forward to a healthier body ^^
Hi,
I am a fan of at home workouts, and i love this one. the first day i did it, i felt it was too light and i needed to work up more of a sweat. i added a few more exercises, added time and reps to all the excercises, aaaand instead of 30sec rests, i just do 50 jumps between every exercise.
i really do work up a sweat and i was wondering if this was good enough to loose weight with a diet of 1300 calories a day?
i plan on adding on the jump rope part every week by about 20 more jumps.
please tell me this is a good everyday work out coz i really have no time to do anything exta like running…
thank you so much,
5ft 8inches, 183 pounds, female!
Hi Shiko, with the added exercises you are doing this should help you, especially with a low calorie diet. If you can work up to 30 minutes in total even better.
All together it comes up to about 35 minutes. after my last exercise, i try to jump rope as long as i can continuously just to finish off hard. by reading your other comments i realized how much u stress low calorie diets and in the past i didn’t take it too seriously, so now i journal everything i eat or drink and add it up as i go and it really helps. counting off the top of your head isn’t as good as writing it down.
thank you, will let you know in a bout 5 weeks how i have come along:)
thanks for the reply!
this didn’t work out i have done this for months days and weeks and i have ate healthy please can you give me another work out im still the same weight and just please find another work out
Hi Sophie, take a look at the fitness section, there are many workouts to chose from. If your goal is to lose more weight then you should aim to do 45 minutes of exercise every day. You also need to change your diet.
Just found this routine yesterday, tried it and love it! Thank you! A nice change from my usual routine. I did the stages at home on plush carpet with barefeet, any injury concerns with that option? I had no issues and didn’t lose transaction but thought I should ask. Thoughts?
So long as you are not slipping you should be fine.
Hi MotleyHealth team,
I currently weigh about 150 pounds, am a male, and have a bit of a stomach fat. I was wondering if this would be a good routine to start doing since I have no access to a gym, and it is nearing winter so I can’t go running. Any suggestions/ ideas would be greatly appreciated.
Thanks,
Donovan
Hi Donovan, this routine is good, but there are others too, such as the circuit training workouts. The article on bodyweight workouts may give you more ideas too. The above routine is good but really more focused at toning. You need some larger movements to burn more fat. Burpees are probably your best option for fat burning. Although the squat thrusts and mountain climbers here are pretty intensive.
If it is not enough you can always modify the 20 minute workout to do more of the intensive cardio and less of the crunches etc. Or just do the whole thing twice. There are so many options really!
Hey I have been reading these comments and I’m thinking about trying it out. I’m 26 I’m 6′ 4″ and I weigh 285 pounds, I don’t feel over weight so all I really want to do is tone up some, pluss my fiance wants to lose weight so maybe we can do this together.
Let is know how you get on Richard.
hi i am 21 years old 5″2 and currently 180 after my two kids i just cant seem to get the weight off. I travel out of town 3 weeks out of the month so i am looking for something that i can do. i have about 20 mins a day to exercise but the problem is the diet plan being that i am out of towm and in a hotel fast food is a big and quick thing so i need help in that area too which i only really eat lunch and dinner anyways i just need help
Hi Stacy, you need to be stricter with your diet. Plan your meals, request smaller portions if possible and be strict with the food you eat when it arrives.
Hi,
I am 37 years old and have degenerative disc disease in the lower spine. This has made me inactive and now I’m out of shape. Do you think these excercises could help me get back in some sort of shape? Should any of them be modified for folks with back problems? Any advice would be appreciated. I’m not terribly overwieght ~10 pounds and I eat healthy, but I am flabby from not moving!
Thank you and Keep up the good work!
Hi Katie, we cannot really advise on your back condition. If you have done no exercise then maybe starting more gently with a walking plan would be a good idea. It is probably best to speak with a doctor that knows your condition and ask what form of exercise is recommended.
Hi there! Great workout!
I’m really looking to build up my abs, I’ve already shifted most of the fat covering them already but is there any particular exercises you would suggest apart from Crunches as they aren’t really having the desired effect.
Thanks :)
(I’m female, 21years, 165cm and 48kg.)
Thanks for the quick workout. I usually add more reps to this. Love it. Easy, and still keeps you in shape. Sometimes I throw some extras in but this is a really good starting workout for people at home with no gym equitment :)
Lots of options Stacey, reverse crunches, bicycles, hanging leg raises are all good. See Abdominal Exercises and Workouts to Tone and Strengthen Your Stomach for more ideas.
Hi! I was wondering if you could give me advice? I’m 16 years ild at5’1 and sadly weight at 162. I want to loose at least 20 pounds by April because I am going on a trip to Bermuda and I want to be in shape. Can you give me tips on diet and exercise? I don’t have access to a gym or weights. Thanks! I really want to shed this weight by April!
Hi Sarah, look at our Fitness Section, there is an article on home exercise that will help you out. Also read the articles in the Diet and Nutrition section. Basically, eat healthy, exercise often. It really is that simple. The biggest challenge is always giving up the addiction to junk food.
hey,Motley…my question is how to build lower abs.?
Reverse crunches and hanging leg raises are the best exercises. Leg raises also help although they mostly target the hip flexors.
Hey, im a 16 year old male, 6’1” and I weigh 200 lbs. I just started on a diet of about 1300 calories a day. Im always hungry still after I eat, and I try to only eat normal. I dont have any gym access so I do little home workouts like this around 4-5 times a day.
What are some foods that I can eat allot of and will fill me up that have little calories? And also remember that I dont have many options since im only 16 and dont buy groceries.
thanks motley health.
can i replace the 3 minute jog with walking ?
It will not really not really help raise your heart rate much.
Hi Kyle, there really is no magic food that you can eat a lot of and not gain weight! Soup is a good option for lunch as this helps keep hunger at bay, and oats (porridge, muesli) is good for breakfast for the same reason. Lower GI carbs help to manage appetite better than high GI. So eat brown bread instead of white, avoid all chocolate, sugar, soda, etc.
I am 5’8″ 18 year old female and I weigh 210. In the last year I have lost about 77 pounds just watching what I ate cut out the snacks, smaller portions, and water instead of pop. But I still want to lose 60 pounds.. will this workout work for me? Any other advice you have would be appreciated. :)
Hi Kelsey, the workout will certainly help. To help further you should aim to do a total of 45 minutes exercise every day, so this workout plus 25 minutes of running / other cardio would work well. The key is to just keep working on getting fitter and stronger. Well done for losing 77 pounds already!
how many calories a day should I cut down to? If I workout for 45 mins. plus running/cardio fot 25 mins how long do u think it would take to lose that 60 pounds?
Well, the standard calculation for weight loss is a daily calorie deficit of 500 Calories results in 1 pounds fat loss per week. So to lose 60 pounds you really need to create a daily calorie deficit of 1000 Calories to lose 2 pound a week, which will be 30 weeks to lose your 60 pounds. If you are burning 500 Calories through exercise then you need to reduce food intake to make up the rest.
Now, an average 18 year-old woman who is doing daily intensive exercise needs around 2400 Calories. So you should be aiming for around 1400 Calories a day – and this should be all healthy food – fresh fruits and vegetables, lean proteins, with processed food, sugar, junk food, white bread, soda etc. all cut right back. Low GI vegetables and healthy lean proteins (like eggs, fish, chicken) is the key.
Thanks for all your help :)
I just had an injury to my kidney a month ago and i just had surgery i’ve gained about 10LB i wanna lose 20LB so I’m ganna start doing these exercises but I wanted to know if i increase the number of push-ups say to 20-30 push ups you advice that or not ?
Do more press ups if you can, remember, this can be done as a circuit so you repeat exercises. I trust your injury is now fully healed? Always consult your doctor first, just in case.
i had surgery (arthrodesis) on both my big toes (hallux ridigus) and bending them is severely limited. is there anything i can do that would be equal to the mountain climbers, squat thrusts and push ups?
Assuming the the problem is with flexing the toes back, you could do the push ups on your knees, just perform more. Nothing really equal to the mountain climbers and squat thrusts. You would probably be best just performing a lot more squats and lunges. If you wear a shoe with a good support and focus on push down through your heel when you squat this will take the pressure off the toes (this is how powerlifters perform deadlifts, powering through the heel and not the toes. If these exercises are still a problem then I guess cycling and swimming would be the best exercises.
I’m a 21 year old female and I weigh about 155. I’m 5’9 and mostly looking to tone and shrink my stomach. Maybe about 15 lbs or so. Any suggestions?
Hi Rebecca, exercise everyday, some cardio (running, cycling, swimming), some bodyweight workouts and some weight training. Eat healthy.
I’m a 41 yr old 5’3 154lb woman. I work out at least 2 times a wk and eat small portions of food. Do you think thats to big. I wear a size 9 but i look like a 7. I would like to drop to a least 145.and lose so belly fat got any ideas.
Hi Tierra, your body mass index is 27.3 which suggests that you are a little overweight. Really you just need to start more regular exercise. A daily workout should help you to reduce weight and get fitter. Small portions are good, but how many meals?
Hi. I am 21 years old. I have already started eating in portions and cutting down junk food. It has helped me lose 5-10 pounds. I have been doing it for a month now. I still weight 155lb and my height is 5’5. I desperately need to lose weight. I am gonna start this starting TONIGHT when I go home. I am too embarassed/ashamed to go to the gym by myself because a) I don’t know anything about the equipment, b) I have never been there before – hence I am not comfortable going there alone. So I am hoping this exercise will do the magic for me.
Trisha, do not feel ashamed of not knowing how to use gym equipment. Why not book a private lesson with an instructor who can show you how to use all the equipment?
Hi, I m 21 years old, 5’8″ hieght having only 128 lb wieght. Still i have some belly fat. I want to get mass, but at the time I also want to get flat stomach. Is it possible? If yes, pls help.
It is possible, you just need to exercise more and eat healthy. Start doing more bodyweight workouts and some weight training, carry on with cardio and make sure you get plenty of protein.
Hey im 14 years old , 4 ft 3 and i weigh just under 7 st. I dont know whether it is reliable but the wii says that i am a healthy weight and im happy with what i weigh but i am wanting to stay healthy so today i was going to start this exercise routine. but i was wondering is there anything else i should do because ive been told you’re meant to do 60 mins exercise a day?
I’m 16 years old, female and underweight, I’d really like to gain a couple of pounds healthily. The problem is I’ve been trying to eat more and still exercising but I still seem to loose a large amount of weight. This is bad as I am already underweight.
How may I go about gaining weight healthily but still be able to keep fit and ‘toned’.
cheers
Hi Lucyb, any other exercise is good. You could dance, go running, swim, cycle, play sports, speed walk etc.
Hi Savannah, you must eat a well balanced diet, and this must include fresh vegetables, pulses, fruits, and lean protein from eggs, chicken and fish, ideally. If you are a vegetarian ensure that you are still getting plenty of protein, as protein is needed for muscle development.
Hi, im 24yrs old and my thigh portion is realy fatty, i realy want to tone it so i could fit into proper jeans,i would be very grateful if u could suggest me a perfect remedy for it.thank you!
Hi Palmu, a perfect remedy would probably be 60 minutes of cardio (running, cycling, elliptical) and then 3-4 weight training sessions each week with lunges, squats and plyometrics, combined with a healthy diet.
hi my name is rachel. i am 19 years old and a mother to a one year old and still in school. i tried dieting a few months back but could not seem to lose the dreaded after baby belly. any suggestions?? thanks.
I am a 16 year old boy in high school.I weight over 320 lbs. I really need to lose weight because i just feel really bad about myself when i looks in the mirror. I tried losing weight before but it just did not work. No one took me seriously when i was trying to lose weight the last time. I am also a emotional eater and i sometimes eat eat even when i am just bored. I really want to lose the weight i just need help finding motivation and something to look forward to. Basically what I’m saying is that i need a miracle. Can you save me from my obesity? PLEASE!
Hi Rachel, do you exercise? You have to exercise every day and eat only a healthy diet. It takes time, but you will get fit again if you work at it.
Hi Javery, the only person who needs to take you seriously is YOU! Forget what others think or say. You absolutely have to start exercising every day and totally change your eating habits. Healthy food, 3 times a day, no snacks, only water. Walking is a good place to start.
I am confused On the hip bridges I don’t know how to do them
Hi Tyler, did you watch the video instruction?
Hello! I am 15 220 pounds i am obese and have been on a diet for about 2 weeks. Today is the first day i tried this and it definitely felt like it was doing something. I did it twice. But before this i was running on the treadmill for 45 minutes and in the beginning i lost like 4 pounds! then i continued it and started to to say the same weight. I have been eating like 900 calories a day and cut out all of my sweets ( chocolate, soda ect.) i just dont know where i am going wrong! please help
Hi Joh, why do you think you are going wrong? You have improved your diet and aiming to do 45 minutes exercise a day – that is what you need to do. 2 weeks is a very short time, be patient and keep going.
Hey motley health ive been looking for a workout to burn fat because of what i know i have to lose fat to begin my six pack abs workout but im 5’9 and weigh 143 so im somewhat thin Is this is a good workout to lose fat for about 3 weeks
Any workout Manny, although really you should focus on building some strength too. Running, cycling, circuit training etc. they will all burn off fat.
Hey there, I’m a 22 year old, 5’8″ and 159 lbs. I have no problem with my overall weight but I DO have a problem with my tummy that sticks out. If I don’t suck it in I think I’ll be mistaken as pregnant. Is this workout routine effective in reducing abdominal fat?
Cecilia, it will help, although you need to change your diet and get more cardio too.
Hello there. I would like to build some moderate weight dumbell curls into this routine. At what point would you slip these in and how many reps would you suggest. Any advice is welcome. Great webpage, thanks.
hi!am 11 y.OLD I’M want to be fit am so fat na kasi can you help me
I would do them last, you can always do an extra set.
To become fit you must exercise. Do you have any sports, gymnastics, martial arts, dance clubs you can attend? These are good ways to get fit.
Hey there I just started this routine tonight and so far am liking it good workout. I’m 5’11″ and 200 pounds so I’m trying to get back in shape and lose that belly fat. I stopped drinking pop and mainly now drink water maybe some orange juice once a week. And stopped eating fryer foods.
My 2 questions are if this workout Burns around 150 calories and I take in about 2400 a day how will I lose weight?!
And also are sheetz grilled chicken sandwiches and subway subs somewhat healthy? I work a lot and never have much time for home prepped meals.
Hello im 5/6 and i weight about 202 pounds which is mostly in my gut ive been doing 10mins of walking up and down my stairs then 10mins of j squats and finally i try to do m 100s but only succed in about 30 reps of squat thrusts then 15 sec of mountain climbers for 3 sets and then i do squats then i jump and i do about 30 reps of those and im not really losing weight could you help me please ive been doing this exercise for like 2 weeks and ive been on a 1500 calorie diet and i do 30 minute exercise every other day
Hello, im a 16 year old female and i weigh 154 pounds. I have weighed this much since i was 14 and no matter how many diets i try i cannot lose weight. I can lose up to 5 pounds but the weight just comes back in a day. I hardly ever eat snacks like junk food and i go on everyday walks for 2 hours. And yet i cant seem to lose an inch of body fat. I will like some advice and tips please. And i will try this excercise plan and let you know how that goes.
Hi Kevin, to be honest, you probably need to do more than this. If you can exercise for 40 minutes, maybe go jogging too, then this is going to help a lot. The problem with any large sandwich is that there is so much energy in the bread, and the bread is often white (high GI) which means any energy you do not use is likely to be stored as fat. If you eat sandwiches always get wholemeal bread – it helps a little.
Hi Garrett, give it more time, and exercise more often. 2 weeks is not long at all. Also, daily exercise is better than every other day. Make sure those 1500 Calories are healthy.
Hi Victoria. 2 hours walking everyday is good exercise, however, why not start to increase your fitness by doing more intensive exercise some days? Start jogging, cycling or do some fitness classes for example. Really you should not go “on a diet“. Instead focus on keeping your diet really healthy. You say that you do not eat junk food, that is great. However, if you eat too much bread or just have portions that are too big, this can make losing weight harder. But, the best way really is to focus on getting fitter first. Your body needs good nutrition to grow and develop, so it really is not a good time to diet.