20 minutes fitness workout

Share on Facebook308Share on Google+17Tweet about this on Twitter56Email this to someone

20 minute workout

This 20 minute home workout is ideal to help you to stay healthy and fit and reduce your stomach fat. 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 up to 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: 50 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.

A 10 Minute Circuit?

We tested this routine today (2nd July 12) and the routine took 10 minutes to complete. So you should aim to go through this circuit twice to make it a full 20 minutes of high intensity exercise. No need to do the 3 minute jog again – you may need to take a little more rest between exercises in the second round. We have also today increased the jumping jacks to 50 (was previously 25). If you do just one round then 25 really is not enough!

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.


  442 comments for “20 minutes fitness workout

  1. Danni
    January 1, 2010 at 8:29 am

    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

  2. chris
    June 14, 2010 at 11:14 am

    An awesome looking circuit , will try it later and post how i do

  3. MotleyHealth
    June 16, 2010 at 1:16 pm

    Hey Chris, how was it then?

  4. heather
    August 15, 2010 at 11:08 am

    hi guys i need help on doing the mountain climbers

  5. MotleyHealth
    August 15, 2010 at 6:21 pm

    Here is a good video instruction:

  6. Danni
    August 16, 2010 at 2:18 am

    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

  7. MotleyHealth
    August 16, 2010 at 8:28 pm

    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!

  8. Danni
    August 17, 2010 at 2:47 am

    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!

  9. MotleyHealth
    August 17, 2010 at 9:28 am

    That is good progress Danni, many people would struggle to do 12 push ups with good form.

  10. Sarah
    October 18, 2010 at 3:02 pm

    Thanks for this :) Will this help in weight loss?

  11. MotleyHealth
    October 18, 2010 at 3:25 pm

    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.

  12. Shainaa
    January 7, 2011 at 6:47 am

    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??

  13. MotleyHealth
    January 7, 2011 at 12:08 pm

    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.

  14. stephanie
    January 8, 2011 at 10:18 pm

    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!!

  15. MotleyHealth
    January 9, 2011 at 10:23 pm

    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.

  16. bloggerboy
    January 10, 2011 at 6:18 am

    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

  17. MotleyHealth
    January 10, 2011 at 5:46 pm

    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.

  18. Jenny
    January 14, 2011 at 6:01 am

    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?

  19. MotleyHealth
    January 14, 2011 at 11:07 am

    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.

  20. Nouve
    January 16, 2011 at 11:43 pm

    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?

  21. MotleyHealth
    January 16, 2011 at 11:47 pm

    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.

  22. stephen
    January 18, 2011 at 7:12 pm

    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?

  23. MotleyHealth
    January 18, 2011 at 7:18 pm

    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.

  24. Joanna
    January 19, 2011 at 6:18 pm

    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?

  25. MotleyHealth
    January 19, 2011 at 9:37 pm

    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.

  26. Panagiotis
    January 30, 2011 at 8:24 pm

    Hi. I have a problem here! I can’t really understand what to do on number 9. Could you help me?

  27. MotleyHealth
    January 30, 2011 at 9:32 pm

    It is this form of squat thrust, not the ones where you stand up (also known as burpees).

  28. Sarah
    February 19, 2011 at 2:17 am

    i’m 5’3, 118 lbs. about how many calories would this circuit burn for me?

  29. MotleyHealth
    February 19, 2011 at 9:27 am

    Difficult to say, probably in the region of 125 Calories.

  30. Mary Kay
    March 2, 2011 at 3:02 pm

    Thanks you are great. hope to get more from you.


  31. Ene Abah
    March 16, 2011 at 11:49 pm

    I have been working out for years now, but all i achieve is to maintain a certain weight, i neva drop more than that.

  32. MotleyHealth
    March 17, 2011 at 2:02 am

    Hi Ene, what are you goals?

  33. ritu
    April 15, 2011 at 10:19 pm


    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……

  34. MotleyHealth
    April 15, 2011 at 10:37 pm

    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.

  35. ritu
    April 16, 2011 at 12:59 pm

    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….

  36. MotleyHealth
    April 16, 2011 at 1:09 pm

    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.

  37. ritu
    April 16, 2011 at 2:02 pm

    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

  38. MotleyHealth
    April 16, 2011 at 2:44 pm

    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.

  39. Rishi
    April 25, 2011 at 6:12 am

    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

  40. MotleyHealth
    April 25, 2011 at 8:07 am

    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?

  41. divya
    April 25, 2011 at 1:17 pm

    hey! I loved it, I worked on all those exercises, thnx a lot guyz !:D

  42. Rishi
    April 25, 2011 at 5:35 pm

    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

  43. Rishi
    April 25, 2011 at 5:36 pm

    is there any way i can lose 25 pounds in 2 months ?

  44. MotleyHealth
    April 25, 2011 at 6:04 pm

    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.

  45. Rishi
    April 26, 2011 at 9:24 am

    hey motley health can u suggest some work out routines or exercises

  46. MotleyHealth
    April 26, 2011 at 9:40 am

    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.

  47. Rishi
    April 27, 2011 at 11:37 am

    hey motley health . i have fat chest .how do i reduce that? thank you in advance

  48. MotleyHealth
    April 27, 2011 at 12:57 pm

    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.

  49. Shella
    April 30, 2011 at 9:10 am

    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

  50. MotleyHealth
    May 1, 2011 at 8:25 am

    Squats and lunges are best, and lots of them.

  51. Shella
    May 1, 2011 at 11:29 am

    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

  52. MotleyHealth
    May 1, 2011 at 12:37 pm

    Hi Shella, it depends on your height and fitness / strength really. How tall are you? You can calculate your own BMI here

  53. ritu
    May 2, 2011 at 1:00 am

    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……

  54. MotleyHealth
    May 2, 2011 at 2:33 am

    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.

  55. Anna
    May 3, 2011 at 6:44 am

    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.

  56. MotleyHealth
    May 3, 2011 at 2:41 pm

    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.

  57. Tiffany
    May 19, 2011 at 1:01 am

    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!?

  58. MotleyHealth
    May 19, 2011 at 1:11 am

    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.

  59. Keiy
    May 29, 2011 at 6:36 am

    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

  60. MotleyHealth
    May 29, 2011 at 10:56 am

    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!

  61. Ivan
    June 4, 2011 at 3:31 pm

    Is this for guys??

  62. MotleyHealth
    June 5, 2011 at 1:01 pm

    For anyone.

  63. shakira
    June 8, 2011 at 5:40 pm

    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 ?

  64. MotleyHealth
    June 8, 2011 at 9:29 pm

    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.

  65. Jessica
    June 24, 2011 at 6:01 am

    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?

  66. MotleyHealth
    June 24, 2011 at 11:38 am

    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.

  67. Jessica
    June 27, 2011 at 3:34 am

    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!! :(

  68. MotleyHealth
    June 27, 2011 at 8:48 am

    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?

  69. Natasha Rahley
    June 28, 2011 at 11:11 am

    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.

  70. MotleyHealth
    June 28, 2011 at 1:12 pm

    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.

  71. Miya
    June 29, 2011 at 7:55 am

    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?

  72. MotleyHealth
    June 29, 2011 at 9:43 am

    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.

  73. Kirsty
    June 29, 2011 at 5:34 pm

    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

  74. MotleyHealth
    June 29, 2011 at 7:29 pm

    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).

  75. Jessica
    July 6, 2011 at 9:50 am

    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!!

  76. MotleyHealth
    July 6, 2011 at 12:59 pm

    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?

  77. Belen
    July 7, 2011 at 5:19 pm

    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.

  78. MotleyHealth
    July 7, 2011 at 5:36 pm

    Just means individual exercises, same as repetitions. So 15 repeats for crunches just means do 15 crunches.

  79. Jessica
    July 10, 2011 at 3:51 am

    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.

  80. MotleyHealth
    July 10, 2011 at 8:49 pm

    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.

  81. Jessica
    July 11, 2011 at 9:44 pm

    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!!

  82. MotleyHealth
    July 11, 2011 at 10:20 pm

    How far are you running in the 60 minutes each day?

  83. Jessica
    July 14, 2011 at 4:18 am

    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

  84. Thomas Herman
    July 16, 2011 at 1:06 pm

    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.

  85. MotleyHealth
    July 16, 2011 at 4:37 pm

    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.

  86. Sammy
    July 20, 2011 at 4:11 am

    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.

  87. MotleyHealth
    July 20, 2011 at 9:49 am

    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.

  88. rohini
    July 20, 2011 at 2:56 pm

    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….

  89. MotleyHealth
    July 20, 2011 at 3:00 pm

    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.

  90. Kharma
    July 20, 2011 at 10:31 pm

    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.

  91. MotleyHealth
    July 20, 2011 at 11:27 pm

    Thanks Kharma. Do let us know how you get on with it.

  92. Lauren
    July 22, 2011 at 2:36 pm

    WOW this work out really works! just did it and i can feel it already! i will definatley be doing it everyday!

  93. linaa
    July 26, 2011 at 12:30 am

    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??

  94. MotleyHealth
    July 26, 2011 at 3:19 pm

    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.

  95. mina
    August 2, 2011 at 7:07 am

    hi I weigh 144 pounds im 5′ 4″ I want to be 128 pounds can I do that in 4 weeks

  96. MotleyHealth
    August 2, 2011 at 9:51 am

    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.

  97. M
    August 7, 2011 at 9:41 pm

    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

  98. M
    August 7, 2011 at 9:47 pm

    I meant to write i am 175 lbs

  99. MotleyHealth
    August 7, 2011 at 9:49 pm

    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.

  100. Donna Morgan
    August 13, 2011 at 9:40 am

    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

  101. MotleyHealth
    August 13, 2011 at 9:45 am

    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,

  102. Crystal
    August 15, 2011 at 4:52 pm

    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?

  103. MotleyHealth
    August 15, 2011 at 5:16 pm

    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.

  104. Megan K
    August 16, 2011 at 5:40 pm

    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!!!!!!!

  105. MotleyHealth
    August 16, 2011 at 5:47 pm

    Thanks for the tip Megan :)
    Have you read our guide to healthy eating yet?

  106. Pixie
    August 17, 2011 at 10:15 am

    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

  107. MotleyHealth
    August 17, 2011 at 11:14 am

    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.

  108. Daniel Radcliffe (not confirmed)
    August 21, 2011 at 5:35 am

    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

  109. Teresa
    August 22, 2011 at 12:49 am

    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??

  110. MotleyHealth
    August 22, 2011 at 10:20 am

    30 minutes of skipping is pretty intensive, that should help. Have you adjusted diet also?

  111. Teresa
    August 22, 2011 at 6:08 pm

    Yeah. I’m on diet but I don’t know what food I should eat for dieting, can you give me some idea???

  112. MotleyHealth
    August 22, 2011 at 7:59 pm

    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.

  113. amit
    August 28, 2011 at 11:03 pm

    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.

  114. MotleyHealth
    August 28, 2011 at 11:06 pm

    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.

  115. shilpa
    August 29, 2011 at 9:24 pm

    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! :)

  116. patty
    August 30, 2011 at 5:17 am

    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*

  117. Tel
    August 31, 2011 at 2:49 am

    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?

  118. Verniece
    September 1, 2011 at 5:20 am

    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.

  119. MotleyHealth
    September 5, 2011 at 11:50 am

    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.

  120. MotleyHealth
    September 5, 2011 at 11:59 am

    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.

  121. MotleyHealth
    September 5, 2011 at 12:17 pm

    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.

  122. MotleyHealth
    September 5, 2011 at 12:20 pm

    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.

  123. moria
    September 7, 2011 at 2:19 pm

    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!

  124. MotleyHealth
    September 7, 2011 at 5:16 pm

    Hi Moria, start by following this home workout. Try to do it twice a day. Also eat a healthy low GI diet.

  125. Michael
    September 9, 2011 at 3:14 am

    Workout aside, I hope things turned out well for Danni and her family. :)

  126. lisa
    September 12, 2011 at 1:14 am

    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.

  127. MotleyHealth
    September 12, 2011 at 1:17 am

    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.

  128. abc
    September 19, 2011 at 11:03 am

    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.

  129. MotleyHealth
    September 19, 2011 at 8:14 pm

    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.

  130. Raylet
    September 21, 2011 at 12:20 am

    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.

  131. MotleyHealth
    September 21, 2011 at 1:16 am

    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.

  132. Hello
    September 26, 2011 at 2:55 am

    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?

  133. MotleyHealth
    September 26, 2011 at 9:06 pm

    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.

  134. Lauren
    September 27, 2011 at 3:43 am

    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!

  135. MotleyHealth
    September 27, 2011 at 10:06 am

    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.

  136. Ameera
    September 28, 2011 at 2:30 am

    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?

  137. MotleyHealth
    September 28, 2011 at 11:41 am

    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

  138. Gerry
    October 1, 2011 at 11:28 pm

    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.

  139. MotleyHealth
    October 2, 2011 at 1:32 am

    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.

  140. Rebecca
    October 2, 2011 at 2:16 pm

    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..

  141. MotleyHealth
    October 2, 2011 at 6:32 pm

    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.

  142. Jessica
    October 5, 2011 at 10:11 am

    21. 5’6 150 lbs. Would like to get back down to 120. Lots of stress caused me to gain weight. HELP :(

  143. MotleyHealth
    October 5, 2011 at 10:46 am

    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.

  144. kelsey
    October 6, 2011 at 10:08 pm

    How long will it take do you think to lose about 10-15 pounds?

  145. MotleyHealth
    October 6, 2011 at 10:47 pm

    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.

  146. Sher
    October 11, 2011 at 4:05 pm

    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~

  147. MotleyHealth
    October 11, 2011 at 4:26 pm

    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.

  148. MellyBoo88
    October 12, 2011 at 5:34 am

    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?

  149. MotleyHealth
    October 12, 2011 at 11:39 am

    MellyBoo88, you may be better off walking for 45 minutes every day to start with instead.

  150. Sher
    October 14, 2011 at 5:01 am

    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?

  151. MotleyHealth
    October 14, 2011 at 12:44 pm

    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.

  152. Sher
    October 14, 2011 at 4:17 pm

    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!

  153. MotleyHealth
    October 15, 2011 at 2:11 am

    Sher, I have never heard that! Do the workout after the run, you will be nicely warmed up.

  154. Sher
    October 15, 2011 at 12:53 pm

    Oh haha alright! Thank goodness then! Thanks so much for your help! :) Would simple stretching after everything serve as a good warm down? :)

  155. MotleyHealth
    October 15, 2011 at 8:56 pm

    Yes, stretching afterwards is a good idea.

  156. Sher
    October 17, 2011 at 8:52 am

    Thank you so much for everything, again, MotleyHealth! :) Looking forward to a healthier body ^^

  157. shiko
    October 23, 2011 at 2:14 am

    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!

  158. MotleyHealth
    October 23, 2011 at 8:52 am

    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.

  159. shiko
    October 23, 2011 at 10:19 am

    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!

  160. sophie
    October 25, 2011 at 2:18 pm

    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

  161. MotleyHealth
    October 25, 2011 at 2:30 pm

    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.

  162. Christin
    October 26, 2011 at 9:20 pm

    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?

  163. MotleyHealth
    October 26, 2011 at 9:31 pm

    So long as you are not slipping you should be fine.

  164. Donovan
    October 28, 2011 at 1:56 am

    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.


  165. MotleyHealth
    October 28, 2011 at 2:12 am

    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!

  166. richard
    October 29, 2011 at 3:18 pm

    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.

  167. MotleyHealth
    October 29, 2011 at 8:59 pm

    Let is know how you get on Richard.

  168. stacy
    November 8, 2011 at 7:38 pm

    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

  169. MotleyHealth
    November 8, 2011 at 8:08 pm

    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.

  170. Katie
    November 11, 2011 at 1:13 am

    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!

  171. MotleyHealth
    November 11, 2011 at 2:31 am

    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.

  172. Stacey
    November 12, 2011 at 11:14 pm

    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.)

  173. nikki
    November 13, 2011 at 5:51 am

    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 :)

  174. MotleyHealth
    November 13, 2011 at 12:55 pm

    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.

  175. Sarah
    November 25, 2011 at 10:52 am

    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!

  176. MotleyHealth
    November 27, 2011 at 1:30 pm

    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.

  177. Rajan
    December 5, 2011 at 6:33 am

    hey,Motley…my question is how to build lower abs.?

  178. MotleyHealth
    December 5, 2011 at 6:59 am

    Reverse crunches and hanging leg raises are the best exercises. Leg raises also help although they mostly target the hip flexors.

  179. Kyle
    December 7, 2011 at 2:37 am

    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.

  180. Rajan
    December 7, 2011 at 6:59 am

    thanks motley health.

  181. Rajan
    December 7, 2011 at 7:03 am

    can i replace the 3 minute jog with walking ?

  182. MotleyHealth
    December 7, 2011 at 11:04 am

    It will not really not really help raise your heart rate much.

  183. MotleyHealth
    December 7, 2011 at 11:15 am

    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.

  184. Kelsey
    December 14, 2011 at 3:30 pm

    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. :)

  185. MotleyHealth
    December 14, 2011 at 3:40 pm

    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!

  186. Kelsey
    December 14, 2011 at 5:19 pm

    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?

  187. MotleyHealth
    December 14, 2011 at 7:40 pm

    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.

  188. Kelsey
    December 14, 2011 at 9:27 pm

    Thanks for all your help :)

  189. Marwan
    December 16, 2011 at 4:01 am

    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 ?

  190. MotleyHealth
    December 16, 2011 at 9:30 am

    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.

  191. nancy
    December 19, 2011 at 9:32 pm

    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?

  192. MotleyHealth
    December 19, 2011 at 11:24 pm

    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.

  193. Rebecca
    January 5, 2012 at 2:42 am

    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?

  194. MotleyHealth
    January 5, 2012 at 7:11 pm

    Hi Rebecca, exercise everyday, some cardio (running, cycling, swimming), some bodyweight workouts and some weight training. Eat healthy.

  195. tierra
    January 8, 2012 at 1:16 am

    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.

  196. MotleyHealth
    January 8, 2012 at 8:14 pm

    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?

  197. Trisha
    January 9, 2012 at 10:10 pm

    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.

  198. MotleyHealth
    January 10, 2012 at 3:51 am

    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?

  199. Mayank
    January 11, 2012 at 9:37 am

    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.

  200. MotleyHealth
    January 11, 2012 at 7:16 pm

    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.

  201. Lucyb
    January 14, 2012 at 9:34 am

    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?

  202. Savannah
    January 15, 2012 at 11:50 am

    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’.

  203. MotleyHealth
    January 15, 2012 at 4:36 pm

    Hi Lucyb, any other exercise is good. You could dance, go running, swim, cycle, play sports, speed walk etc.

  204. MotleyHealth
    January 15, 2012 at 4:46 pm

    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.

  205. palmu yolmo
    January 18, 2012 at 3:00 pm

    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!

  206. MotleyHealth
    January 18, 2012 at 4:05 pm

    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.

  207. rachel
    January 18, 2012 at 8:44 pm

    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.

  208. Javery
    January 19, 2012 at 12:32 am

    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!

  209. MotleyHealth
    January 19, 2012 at 12:02 pm

    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.

  210. MotleyHealth
    January 19, 2012 at 12:07 pm

    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.

  211. Tyler
    January 22, 2012 at 6:34 am

    I am confused On the hip bridges I don’t know how to do them

  212. MotleyHealth
    January 22, 2012 at 5:54 pm

    Hi Tyler, did you watch the video instruction?

  213. Joh
    January 28, 2012 at 8:22 pm

    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

  214. MotleyHealth
    January 29, 2012 at 6:32 pm

    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.

  215. Manny
    January 30, 2012 at 6:44 am

    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

  216. MotleyHealth
    January 30, 2012 at 1:19 pm

    Any workout Manny, although really you should focus on building some strength too. Running, cycling, circuit training etc. they will all burn off fat.

  217. Cecilia
    January 31, 2012 at 8:31 am

    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?

  218. MotleyHealth
    January 31, 2012 at 7:38 pm

    Cecilia, it will help, although you need to change your diet and get more cardio too.

  219. Paul
    February 1, 2012 at 8:40 pm

    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.

  220. lurlene f. ogayon
    February 2, 2012 at 1:36 am

    hi!am 11 y.OLD I’M want to be fit am so fat na kasi can you help me

  221. MotleyHealth
    February 2, 2012 at 2:49 am

    I would do them last, you can always do an extra set.

  222. MotleyHealth
    February 2, 2012 at 2:57 am

    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.

  223. kevin
    February 2, 2012 at 3:30 am

    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.

  224. garrett
    February 2, 2012 at 4:52 am

    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

  225. Victoria
    February 2, 2012 at 7:16 am

    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.

  226. MotleyHealth
    February 2, 2012 at 1:04 pm

    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.

  227. MotleyHealth
    February 2, 2012 at 1:08 pm

    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.

  228. MotleyHealth
    February 2, 2012 at 1:12 pm

    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.

  229. garrett
    February 4, 2012 at 3:44 am

    everyone thats trying to lose weight just keep at it and eat health with some exercise and you will lose weight. 2-3 weeks ago i weighed 202.8 lbs i weighed my self today and came at 197.6 lbs this isnt much but 5 lbs means alot to me lol.

  230. MotleyHealth
    February 4, 2012 at 11:28 am

    Well done Garrett. And you are right, not giving up is the key to losing weight and getting fit!

  231. Sara
    February 5, 2012 at 4:06 am

    This workout seems quite good, If I do this workout altogether twice a day for a week how much kilos can I loose?

  232. MotleyHealth
    February 5, 2012 at 2:18 pm

    Hi Sara, impossible to say. Depends on how overweight you are now, what you daily calorie needs are and how much you are planning to eat in the next week.

  233. L
    February 13, 2012 at 10:18 am

    i’m 22yrs old. i weigh around 115pounds, but i want to reduce and tone up. i have a desk job and have time only in the evenings for any sort of workout. I’ve some stubborn tummy fat and thunder thighs that i want to get rid off. will your routine work for me? how long should i do it to see some results?

  234. MotleyHealth
    February 13, 2012 at 3:14 pm

    Hi L, this routine can certainly work, but really you need to start exercising on a regular basis. There is little point in following a routine for a set number of days / weeks to get specific results unless you have a plan for what to do afterwards. Healthier eating and smaller portions are also needed.

  235. garrett
    February 13, 2012 at 6:41 pm

    hello again this workout works good works even better if you are on a diet. im a 17 year old and i dont like to do much besides playing video games and last week i completely stopped doing the work out thats how lazy i was but i just jumped on the scale after my workout and i found that i lost 1.6 lbs which came from my diet of 1500 calories a day so if i do this workout and the diet i can c some real change this is for all of you thats like me just keep at it and it will WORK.

  236. Andrew
    February 28, 2012 at 8:35 pm

    How much weight would someone lose every week if they did these workouts everyday?

  237. MotleyHealth
    February 28, 2012 at 11:55 pm

    No possible to say Andrew. Depends on how much they weigh and how much they eat. If fat loss is your goal then you should really do more than 20 minutes a day, get at least another 20 minutes of steady cardio on top of this and reduce calories.

  238. Amanda
    February 29, 2012 at 12:49 am

    I just found this site out of the blue and I’m going to attempt it soon. I’m 5’6″ and i weigh 190lbs but I seriously don’t look it. Besides this workout I’m going to try and walk a mile or 2 when the weather gets warmer (ohio). Is there any advice to tone up mostly the stomach and hips?

  239. MotleyHealth
    February 29, 2012 at 11:36 am

    Hi Amanda, to tone up you just need to get more exercise and eat healthy. Do this workout every day if you can, and walk as much as possible. Jogging is a good option too.

  240. melissa
    March 4, 2012 at 6:23 pm

    i was wondering you could post a video on the squats!

  241. MotleyHealth
    March 4, 2012 at 11:08 pm

    Hi Melissa, this video explains squats rather well:

    You perform the same movement with or without a weight.

  242. Alex
    March 7, 2012 at 1:09 am

    Hello i’m 16 years old, 5’8″, and currently weigh between 148-150 pounds. A few months ago i was 138-140 pounds, the fastest sprinter on my academy soccer club, and able to run a 5 minute mile. Then in our season i injured my ankle and was out for over 3 months. When i came back, i retained virtually none of what i had other than my sprint speed which i can’t keep up very well any more. The season is out and i cannot get back in it with practice, nor can i keep up very well on long runs. Will doing this exercise daily and eating decently get me back to where i was?

  243. MotleyHealth
    March 7, 2012 at 5:38 pm

    Hi Alex, I think you will need to do more to get you back where you were. This workout does not really help improve running endurance or sprinting. Really you should speak with a coach at your school or academy soccer club and ask for advice about recovery and training to get back to full fitness.

  244. ladedah
    March 10, 2012 at 10:17 pm

    i am 13 years old, 5 3 and weigh 107. most of that is fat and im trying to get abs. will this help me

  245. MotleyHealth
    March 11, 2012 at 2:58 pm

    It will help you Ladedah, but it is not enough to just do this. More exercise in general, healthier lifestyle and a healthy diet is what you need.

  246. sara
    March 11, 2012 at 11:47 pm

    Hi motleyhealth! Im 5’0 and about 100- 102 pounds and I wanna get a bikini body in 3 months cause my stomach is big! What would you reccomend!

  247. MotleyHealth
    March 12, 2012 at 12:33 pm

    Hi Sara, eat healthy, exercise daily! Do cardio (running, cycling, walking, swimming) some days, bodyweight circuits (like the one above) other days, and also some weight training. Try to get as fit as possible while also eating a healthy diet.

  248. G
    March 12, 2012 at 3:20 pm

    Hi motleyhealth:

    Im 5’4 about 145#. I am flabby and fat, I know as u age u get worse. My goal is to lose wt., be fit and lean so I have the energy and strength to perform instead of getting tired easily. I want to train smart in the less max. time for max. benefit. So if it is alright with you will guide me? I want to thank you first.

    I am going to start yr 20 mins circuit trng. Everyday(Mon-Sun)? What about body recovery or is that only I strength train. I want to gradually build my stamina. For how long 1mth then change? Pls advice. Tks again.

  249. MotleyHealth
    March 12, 2012 at 10:04 pm

    Hi G, doing this 20 minute workout daily is fine to start with. As you get fitter look to do more, get some cardio in, do more circuit training exercises, and above all, eat healthy.

  250. melissa
    March 13, 2012 at 2:43 am

    Hey i have a couple questions I am a 25yr old female 5″7 and
    175 lbs with a BMI of 29% I am trying get back down to 150lbs. i am currently jog in place for 15 straight mins to warm up before i complete rhis circuit and i have switched up a few thing like after jog i then do 50 situps follewed by 25 jump jacks then i do hip bridge then 25 more jump jacks then the 50 reverse situps then 25 more jump jack then 10 mountain climbs then 50 more sit ups and 10 squat thrust! Whats the average calories you think I am burning??? I am also on a 1000 calorie diet but most days i am not quite reaching a 1000 calorie its always under after i add everything plus my workout is that healthy will i still lose weight?? I have been doing this almost
    2 weeks now and i haven’t weighed becauae i dont wanna get discouraged but i dont feel like i have please help?

  251. Lily
    March 13, 2012 at 8:30 pm

    I am a 32 year old female. I am 114lbs, 5 feet tall. Mother of two, had my children at 18 and 21. I am a picky eater, I dont like vegetables at all. I dont like pasta, Don’t like much of anything. I have a lot of fat in my stomach and I am starting to see problem areas back of thighs.. I want to build muscle. I have never exercised so dont really know how to create a routine. Cant really access a gym because of schedule. I would like to work out at home. Not really a morning person. But willing to do a mini workout in the am or go running. Need to be at work by 8:30 am get home at about 5:oo to cook for kids and husband. I need help. I use to eat a slice of cheese pizza for lunch during work 5 times a week. I have changed that. i also try to only drink water. Unless i really crave a soda. What do you suggest?

  252. MotleyHealth
    March 13, 2012 at 9:43 pm

    Hi Melissa, without knowing if your currently regime is working or not, it is hard to give any advice. Rather than just weigh yourself take waist, hip, chest, thigh measurements and see how these are doing. I suggest that you do need to do more exercise though, try for another circuit to get those figures up. More jumping jacks too to get the heart working harder. As for diet, if you can maintain 1000 Calories that is OK, just keep it healthy.

  253. MotleyHealth
    March 13, 2012 at 9:53 pm

    Hi Lily, the key really is to reduce calories, eat healthy and exercise. Running is a good option. Start eating vegetables and fruits – you will grow to like them. Many are an “aquired” taste, which means you need to try them a few times. They really can be very tasty! Just exercise as often as you can. Maybe get a DVD workout to do in the evenings after the kids go to bed?

  254. Lily
    March 14, 2012 at 4:46 pm

    I am going to start walking to work which is about 2.5 miles, it takes me about 40 minutes. I plan on walking back home which is another 2.5 miles, atleast 3 times a week and i am going to try your 20 minute home workout. Is this enough to get fit and tone?

  255. MotleyHealth
    March 14, 2012 at 8:49 pm

    Hi Lily, it will certainly help. Whether it is enough depends on your diet and how active you are in general.

  256. Johnny
    March 15, 2012 at 1:04 am

    Hey im 5’7″ and weigh 266 (im overweight lol). I started doing this workout about a week ago. Since i do cycling every day, steups, and mountain climbers get my legs more tired. Is it ok if i substitute these 2 with something else. And if so, what do you recommend?

  257. MotleyHealth
    March 15, 2012 at 2:54 pm

    Hi Johnny, do more push ups and throw in some bench / chair dips too.

  258. sachin tiwari
    March 17, 2012 at 5:40 am

    hi guys i need help in reverse crunches and tell me about exercise which would help me out in reducing my thighs.

  259. MotleyHealth
    March 17, 2012 at 9:07 pm

    Hi Sachin, to reduce thighs you really need to focus on cardio workouts and eat healthy.

    This video explains reverse crunches:

  260. sheetal
    March 18, 2012 at 5:36 pm

    hi myself sheetal. iam 26 yrs old n my wt is 26 kg i use to walk daily for 20 min along with it i use to do skiiping but since a month but is unable to lose wt kindly suggest

  261. MotleyHealth
    March 18, 2012 at 9:51 pm

    Hi Sheetal, I hope you do not weigh 26 kg!
    Assuming that this was a type and that you are overweight, 20 minutes of light exercise will not help you to lose weight. You need to do more exercise and also eat less food, and eat healthier food. Have you changed your diet?

  262. sheetal
    March 19, 2012 at 10:12 pm

    sorry its 62 kg. n in my diet i don’t include junk foods. i am pure vegetarian n generally use to take the food made at home that generally includes chapaties and vegetables. i am not fond of sweets also then also i am unable to loose weight.

  263. sheetal
    March 19, 2012 at 10:16 pm

    i am very much worried regarding my weight . in lunch n dinner both i use to take 2 chapaties and not more than that. actually i am having my wedding next month n desperately wanted to loose some weight kindly suggest

  264. MotleyHealth
    March 20, 2012 at 4:13 pm

    Hi Sheetal, eat less bread / chapatis.

  265. Tiffany
    March 21, 2012 at 11:53 pm

    hi! im 23yrs old female at 191lbs with two kids just start working out this week run/walking for 35-50 min i have given up beef and pork and fried foods so my question for is what weight should i be at at the age of 23? how many calories should i take in a day? and i have alot of belly fat so what are great fast ways to lose my belly fat?

  266. MotleyHealth
    March 22, 2012 at 1:11 pm

    Hi Tiffany, without knowing how tall you are it is impossible to provide any guidance for your ideal weight. Use our body mass index calculator to get an idea.

  267. Astor Collins
    March 27, 2012 at 3:30 am

    Hey Motley Health,

    I want to lose around 15-20 lbs before summer. Right now by body weight is 195lbs and my height is 5.11. My ideal weight is around 175 which I think i want to achieve before summer. What kind of exercises you would recommend which are quick and can preferably done at home.


  268. MotleyHealth
    March 27, 2012 at 11:22 am

    Hi Astor, best quick exercises to be done at home are circuit training exercises. Also look at the home fitness section of our site.

  269. dex
    March 29, 2012 at 11:59 am

    hey just curious, how many Calories does this burn? I document calories burned in my health-diary.

  270. MotleyHealth
    March 30, 2012 at 1:53 pm

    Hi Dex, not really possible to say. Depends how hard you work and how large / fit you are. I would guestimate that it is around 150 Calories, maybe a little more.

  271. Tiffany
    March 30, 2012 at 11:05 pm

    hey im 5’2… 191lbs im 23yrs old female with two kids just start working out this week run/walking for 35-50 min i have given up beef and pork and fried foods so my question for is what weight should i be at at the age of 23? how many calories should i take in a day? and i have alot of belly fat so what are great fast ways to lose my belly fat and get tone.

  272. dex
    March 31, 2012 at 1:36 am

    I’m 5’2 and sitting at a gross 74kg. thanks for the estimate! :)

  273. MotleyHealth
    March 31, 2012 at 1:55 pm

    Hi Tiffany, really your health weight, according to BMI, is 101 lbs / 45.8 kg and 136 lbs / 61.6 kg. Diet and exercise is the way to go.

  274. Rayne'
    April 4, 2012 at 8:58 pm

    Hey MotleyHealth im a 17 year old girl 5’9 and 220 pounds, ive tried everything to lose weight. i work at mcdonalds so its kinda hard to eat right sometimes, and my mom buys me debbie cakes when i tell her to buy me fruits:(. I tried exerciseing and eating right but nothing seems to work… please help me!!!!

  275. MotleyHealth
    April 4, 2012 at 9:15 pm

    Hi Rayne, you need a full lifestyle change. Exercise and healthy eating works, but it really does not take many snacks to stop weight loss dead. So, here are your personalized rules:

    1. Never eat at work
    2. Never eat debbie cakes
    3. Eat fruit – buy your own if you have to and then eat it when your mum eats cakes
    4. Exercise every day – even if only for 20 minutes before 20

  276. Carlos
    April 6, 2012 at 1:26 am

    Hello MotleyHealth Expert,

    I been reading post everyday for about two weeks now (hope everyone is doing well with their weight loss), I had looked up quick work outs at home due to being tired and just plain old inactive and now I’m here. I am a 29 year old male about 5’8 and weigh 205 according to my scale yesterday (I started off at 215), I been attempting to get into shape as I mostly sit on a computer due to work and online gaming. This work out has been helping out; I also cut out sweets and sodas. It’s tough but I’m doing well so far. Well what I was wondering, is this a good plan for me and where I should be in weight. Maybe I should have posted this before I started but o well. Thanks for the help.

  277. MotleyHealth
    April 6, 2012 at 1:28 am

    Hi Carlos, if you are getting good results then it is a good plan! Healthy diet and regular exercise is the key. Remember, as you get fitter you need to do more – work harder, work faster, work longer. And keep up the good diet too. Well done on losing your first 10 pounds!

  278. Sara
    April 9, 2012 at 10:10 am

    Hi This is Sara. I’m 22yrs old and i’m 5.6ft and 86kgs. I’m overweighted. I have to reduce my weight. Is these exercises will really help me to lose my weight

  279. MotleyHealth
    April 9, 2012 at 11:56 am

    Sara, these exercises will help you tone your muscles and burn some extra calories. To lose weight you also need to reduce the amount of food you eat, and also eat healthier. Take a look at our nutrition section and also read How to Lose Weight.

  280. Anicia
    April 9, 2012 at 1:37 pm

    Hey;I’m a 16 year old female, I weigh 57kilograms and I am centre metres tall. I’m an okay size but I want to look toned in the stomach and thigh area. any recommendations? I like the exercises demonstrated on this page, I think they’re fun and I can do them easily.

  281. Anicia
    April 9, 2012 at 2:02 pm

    sorry, the number keys weren’t working. I am 165 centre meters tall

  282. MotleyHealth
    April 9, 2012 at 2:11 pm

    Hi Anicia, well, if you think that these exercises look fun then the first suggestion is to do them every day! Then check how you are progressing after a couple of weeks. Maintain a healthy diet the whole time too.

  283. seema
    April 11, 2012 at 5:57 am

    how many times the above circuit program should be done in a week for a perfect body??

    and any other regimens i have to follow for a great shape?? please help me out

  284. MotleyHealth
    April 11, 2012 at 9:31 am

    Hi Seema. First, how do you define a perfect body? Super fit, low body fat, lean and muscular? Or healthy, fit and curvy? To be fit (and I mean this in the traditional sense) you need to exercise every day really, maybe have one day off a week. If this circuit is the only exercise you are doing then you need to do it most days of the week. However, that will probably become boring, so vary your exercise. Go running, swimming, dance, martial arts, weight training, walking etc. on other days.

    The other important factor is your diet. What you eat, and how much you eat, determines your fat levels. Exercise plays a small (but important) role in this too, but too much food can very quickly destroy all the good work of exercise.

  285. Leyah
    April 18, 2012 at 10:38 pm

    I bought the diet solution that contained what to eat and how to work out on each day (didn’t even finish the 1st course yet), but looks promising, im already seeing some change :)

    If anyone is interested

  286. MotleyHealth
    April 19, 2012 at 12:15 am

    it is a great system Leyah, although you could have bought it from us: http://www.motleyhealth.com/products/the-diet-solution-program-an-in-depth-review

  287. Blossom
    April 19, 2012 at 10:32 pm

    Hi I recently had a baby I am 5’9 and I weigh 205 I’m wanna lose 50 pounds i wanna no if this works I need Somthing simple but effective I don’t have much time on my hands and I would like to start a simple diet too any ideas for me ??

  288. MotleyHealth
    April 20, 2012 at 12:33 am

    It works if you eat healthy, reduce calories and exercise. Diet is really vital. Simple? Go on a low GI diet.

  289. bob
    April 24, 2012 at 11:44 pm

    Hi, does this work for men as well? If I eat healthy and do this every day you think I will lose about 5 lbs a month or so? I’m 17 and weigh just under 200. I’m 5ft 11in. Thanks!

  290. MotleyHealth
    April 25, 2012 at 1:32 am

    Hi Bob, yep, exercise works for everyone. Just push yourself to work harder each time so that you get fitter, and make sure the diet is healthy and you cut portion sizes.

  291. kaylee condoulis
    April 25, 2012 at 6:56 pm

    Hi im kaylee and i am 16 im about 5 foot and i way around 145, i have been trying to eat better lots of fruit and vegtables i also go to the gym and walk my dogs. by putting this on top of everything will it help me get in even better shape and loose more weight? also how many calories should a 16 year old girl my size be consuming in one day?

  292. MotleyHealth
    April 26, 2012 at 12:55 am

    Hi kaylee, it will certainly help you. An average 16 year old female needs about 2100 Calories a day, you may require a little less as you are 5 foot, but it will not make a big difference. Focus on exercise and healthy eating.

  293. Ronak Kumar
    May 6, 2012 at 11:56 am

    hey i am 18 year old my height is 5 ft 8 inch my weight is 65 Kg is it possible too reduce around 2-3 Kg by doing this above excercise..in flat 20 days..and also please recommend a healthy diet plan..i really want to burn my belly fat fast..plz give the diet plan in accordance with indian people lyf style as i m frm india…thanxxx….:D

  294. MotleyHealth
    May 6, 2012 at 12:37 pm

    Hi Ronak, it will certainly help. All we have for Indians is Indian Vegetarian Diet for Healthy Weight Control.

  295. amruth
    May 7, 2012 at 4:38 pm

    greetings! i’am 6 ft 3 inch and 99 kgs ( as of 5-7-12). and definitely overweight . i did start this regime and found it quite comfortable. so thanks for that!! but i’d be grate full if a complete video of all the exercises are available. even a link is alright.
    p.s the section on “Indian Vegetarian Diet for Healthy Weight Control” is quite good and i even advised my mom on that!

  296. MotleyHealth
    May 7, 2012 at 6:09 pm

    We may be able to provide videos in the future but do not have any yet, sorry.

  297. amruth
    May 8, 2012 at 3:49 am

    ok it alright. thanks for the reply.
    very few “health sites” ever reply.

  298. sailee m
    May 13, 2012 at 11:35 am

    hey thanks for replying..i have yet another problem..i want to shed that extra hanging fat in my thighs and calves due to which my legs don’t look nice…please suggest me some exercises and remedies besides gym for the same…

  299. sailee m
    May 13, 2012 at 11:37 am

    do we really gain weight after leaving gym??

  300. sailee m
    May 13, 2012 at 11:45 am

    hello.. i am an Indian girl in my early 20′s…i would be really grateful if you advise me a week’s diet plan only vegetarian which would help me in losing weight.also please mention things which i shouldn’t consume at all…

  301. MotleyHealth
    May 13, 2012 at 4:23 pm

    Fir thighs and legs you really cannot beat running. No gym required, just a pair of running shoes.

  302. MotleyHealth
    May 13, 2012 at 4:24 pm

    Gain weight? Well, if you are building muscle and not losing fat, then you will gain weight, yes.

  303. MotleyHealth
    May 13, 2012 at 4:25 pm

    Hi Sailee, we have a page in Indian vegetarian diet. Really what you need to do is reduce portion size and reduce the energy dense foods like bread and rice.

  304. Laura
    May 13, 2012 at 10:11 pm

    I’m a 22 year old woman, 5’7″, 138 lbs. My BMI is fine, but I’d like to lose about 15 pounds. I’m going to start doing this routine, as well as watching my food intake, but I’d like a cardio workout too. I do walk almost everywhere, though not briskly -don’t want to get to school all sweaty. I tried running, but I have ligament problem in one knee, so that doesn’t really work. I’ve never learnt to swim either. Is there anything besides walking?

  305. MotleyHealth
    May 13, 2012 at 11:44 pm

    Hi Laura, well, learning to swim could be a good idea really – you have double the motivation to succeed then. Cycling and ellipticals could be OK. Maybe worth speaking to a sports physiotherapist about the ligament problem too, find out how bad it is and how limited you are in terms of exercise. Maybe with some exercise it will recover faster?

  306. Kara
    May 15, 2012 at 2:22 pm

    Hello, I’m Asian and honestly I don’t like exercising but I’ve decided to be fit and saw your site. My question is how often should I do these routines?

  307. MotleyHealth
    May 15, 2012 at 5:40 pm

    Hi Kara, if it is all that you are doing, then do them every day.

  308. mark
    June 7, 2012 at 3:11 pm

    Hi, I am 40 years old male,6’3″, 250 lb. I was looking at web sights to get into shape and came across this one. So i tried it today for the first time. Now I know I am out of shape. I did all the steps but did not get in all the push ups and only 35 sec on the squat thrusts. I will give it another shot tomorrow and try it again. Thanks

  309. thelogicof_luv
    June 8, 2012 at 10:42 pm

    after reading a large number of these posts, i have decided to do the same (to be honest I don’t typically do this sort of thing, but it seems like you know what you are talking about!)…

    i am a 27 year old female, 5 foot 6 inches tall, and i weight roughly 170 pounds. throughout my entire life i have been able to eat just about anything i wanted and would never really gain much weight. i have always been a big junk food junkie, and have always had a special place in my heart for fast food (awful i know!). i have not exercised since high school gym class many moons ago and am normally a pretty lazy person. i love my job, but the downside is that i sit at a desk all day (Monday through Friday 9am-6pm). normally if i were to find myself wanting to lose weight, i could just cut back on the fast food and stop eating later in the evening which always seemed to work. i’ve found that of recent this hasn’t been working like it used to. i was out a few weeks ago and saw some photos that a friend took and hadn’t realized until that point how much weight i have gained over the last few years and how awful i looked. that’s when it hit me – i’m ready to make a change.

    i have completely changed my eating habits and have started exercising every day. a good friend of mine knows a lot about about fitness and nutrition, and has been helping me to become more healthy all around. she wrote me up a few different exercises that i have been doing the best that i can. i go jogging for about 15-20 minutes everyday when i get home from work, in addition to working on the routine that my friend created for me. so far i have lost 3 pounds in a week and can already begin to feel my pants starting to get a little baggier! i have found that the hardest part was getting started, because now i am so motivated that it’s actually starting to become fun! *gasp* hahaha.

    anywho, with that being said, i now find myself so nervous to eat anything that isn’t considered ‘healthy’. i am scared that if i do, i will undo all of the hard work i have been doing up to this point. i don’t want to have to worry about everything i put in my mouth and overall would like to find a healthy balance. i would also like to find specific exercises that will target my main areas of focus: arms, legs and stomach. i love my body regardless and do not want to lose my shape (i am more of a pair shape – think Kim Kardashian’s body). i would love your feedback and to hear your thoughts of what you might recommend to help me reach my goals. i am not interested in looking like a stick figure by any means, and would be very happy losing roughly 20-40 pounds. i would also love to find some sort of food guide to help me differentiate good foods from bad (i feel bad constantly bugging my friend and asking her if the food i want to eat is good or bad), along with the number of calories and serving size for each food listed. so far i have been eating mostly fruits and vegetables, salads, and grilled chicken breast. It would be great to have some additional ideas so my food choices don’t start to get boring (i grew up a picky eater, so nothing too adventurous please!)…

    i’m SO sorry for the novel, but i wanted to give you a fair assessment of where i am with my progress up to this point. i value your opinion and look forward to hearing your thoughts. thanks so much in advance, i appreciate your time!

  310. MotleyHealth
    June 9, 2012 at 6:15 pm

    Great Mark. Keep doing it every day.

  311. MotleyHealth
    June 13, 2012 at 3:40 pm

    Hi thelogicof_luv, sorry for the late reply (we were on holiday!).

    Really, it sounds like you are doing the right thing with your friend’s help. The point is, to remain fit and healthy in the long-term you do need to eat mostly healthy food, every day. Regular exercise is vital too. Take a look at our Low GI Diet book to get more ideas of healthy, natural and tasty foods you can eat. Really the key is to buy fresh foods from markets and not packaged, tinned, bagged, processed foods.

  312. NicLee
    June 17, 2012 at 10:56 am

    Hi Danni, I’m a 22 year old female and I’m 5’8 and I weight 230Lbs. If I do this workout mon-fri every week how soon would you say I would start seeing results. I am also going to go on a strict calorie counting diet. So my goal is 170 how long do you think? with diet and this exercise.
    (I’m also going to intensify as I get stronger)

  313. MotleyHealth
    June 17, 2012 at 11:37 pm

    Hi NicLee, you should certainly see changes in a couple of weeks. Losing 60 pounds will take some time though, do not expect miracles, just keep working at it. Healthy weight loss of about 1.5 pounds a week will mean it will take you around 40 weeks to lose the weight.

  314. George
    July 4, 2012 at 2:30 am

    Hi, i am 19, male and weighed 9 stones when i started this programme. my main goals were to bulk out a bit with muscle and become more ‘toned’. I see a lot of the comments are for people wanting to lose weight so i hope i have been doing the right thing.

    I began a month ago doing one cycle of the work out per day, but now i do 50 jumping jacks, 30 sit-ups, 10 hip bridges, 80 step-ups, 30 reverse crunches, 70 mountain climbers, 15 press ups, 15 squat thrusts, then repeating the cycle once more. I plan to further increase the amounts of reps in each step as the weeks go on.

    I am really just looking for confirmation that i am doing the right thing in order to build muscle on my body in general (and i have started to notice this already). Are there any tips/other exercises i can add into this workout in order to bulk out more?

    Thanks, George.

  315. MotleyHealth
    July 4, 2012 at 12:32 pm

    Hi George, great work! More push ups will help with building muscle, but ultimately if you want bigger muscles rather than just a fitter and leaner body then you need to start lifting weights. Check out our beginners guide to weight training for more on this.

  316. jane
    July 4, 2012 at 10:25 pm

    Thanks to your workout I got my figure back too pre-pregnancy weight in 3months of starting exercising again… Even though as I had C-section I am still having flabby lower tummy part. I am trying all sorts of exercises to get it back to my pre-pregnancy shape but I can not… Do you have any types of exercises that I can do , which may help???? I would be really gratefull. PS: I am quite fit 30years old, running 10K 4times a week and exercising every day for at least 40minutes.

  317. George
    July 5, 2012 at 1:13 am

    Thanks for the advice, sadly i am home from uni for the summer and have no access to weights/gym facilities so am focusing on bodyweight exercises for the next couple of months.

    would you say your bodyweight circuit (http://www.motleyhealth.com/fitness/best-bodyweight-exercises-for-weight-loss) is a better regime for muscle building?

    i am considering doing this circuit twice a day instead of my current one.

    any advice is appreciated,

  318. MotleyHealth
    July 5, 2012 at 11:24 am

    That is great news Jane. Really it is a matter of working on your fitness and working your core to tighten up the muscles again. Everything will be stretched and the C-section would have damaged muscles, but these do repair / regenerate. The loose skin can remain a problem, but do what you can with fitness and healthy eating. As for types of exercises, all that work the core. Take a look at Abdominal Exercises to Tone and Strengthen Your Stomach.

  319. MotleyHealth
    July 5, 2012 at 11:34 am

    In that case just work on the big exercises – squats and push ups. Bench dips are good for the triceps too. If you could invest in a pair of dumbbells or a kettlebell then these will help with the muscle development.

  320. Kennedy
    July 13, 2012 at 6:33 pm

    Hello Danny, I am 5’3 and currently weigh 143 pounds. I was just wondering if I stuck to a good diet and did this work out every day or every other day would I be able to lose weight. My goal is 30 pounds. Thanks!

  321. Rob
    July 14, 2012 at 4:59 am

    For a guy thats 18 and quite out of shape around 240 with being 6 foot, How many calories would be burned if I were to do this exercise

  322. rebbeca
    July 14, 2012 at 3:52 pm

    i saw this and tried it and lost 2 pounds just by doing the workout once

  323. MotleyHealth
    July 15, 2012 at 8:50 pm

    Hi Kennedy, not sure if Danny is reading this page any more so we will reply instead. In short – yes, you can, so long as you do not eat too much. You do need to reduce calories. Set a goal of 1 pound a week for 30 weeks and you should be able to achieve this. Want to work harder – aim to lose 2 pounds a week. As you get fitter do more – go running, swimming, cycling etc. too.

  324. MotleyHealth
    July 15, 2012 at 8:52 pm

    Hi Rob, maybe around 200 Calories, if you maintain a high level of intensity. Really, you do need to cut back on food to make a big difference or do a lot more than 20 minutes of exercise a day.

  325. simon
    July 19, 2012 at 10:39 am

    my name is simon and im 31. this is thwe first workout in about 10 years due to working and new family commitments. i used to very active playing football and regular exercise with my local air traing corp but have slacked for the last ten years. have put on about 3 stone in them years due to drink and lack of exercise i keep saying. tried this twenty min workout and was upset by my performance i could only manage 20 star jumps and had to do the push ups in the womens postion.

    will stick to the programme and am determind to complete it within the week, just need some diet help. dont wanna go down the protien shake route as i dont like milk.

    please help

    many thanks

  326. MotleyHealth
    July 19, 2012 at 5:03 pm

    Hi Simon, great that you started. No shame at all in using your knees for the push ups. 10 years is a long time to do no exercise.

    Regarding diet, just read this page – A Healthy and Balanced Diet. Maybe buy our eBook too!

    You certainly do not need protein shakes, in fact, supplementing your diet with even more energy will only slow down fat loss. I have no idea why protein shakes are so popular now. Only people who do a lot of heavy lifting, and are aiming to build much bigger muscles, should really be thinking about such supplements. For losing weight, getting fit, a normal, healthy diet is all that is needed.

    You just need smaller portions, no snacks, no junk.

  327. jess
    August 11, 2012 at 6:29 am

    I am a 26 yr old, 5’1 currently at 182lbs. I just started this workout yesterday and so far I’ve been doing well. Today I did it twice. Once in the am after a jog and later in the evening. I am trying to log in my meals and exercise on myfitnespal but i have to log in each workout separate and some dont come up … do you know about how many calories based on my weight… I might be burning? . Currently I do the circuit only once in 20 minutes (I am out of shape). I pause about 3 x’s when doing mountain climbers and with squat thrusts I pause like 3 x’s and slow down towards the end. with push ups I do 5 regular 10 knee.

  328. MotleyHealth
    August 11, 2012 at 12:18 pm

    Hard to say Jess, somewhere between 200 and 250 Calories.

  329. Donna
    August 13, 2012 at 3:34 am

    I’m a 50 something yr old female and I am 45 lbs overweight. I am
    in the worst shape ever and can do nothing but cry. I plan on starting this routine in the morning but have more to deal with than exercise. How do I deal with the mental aspect of things? I always end up getting so aggravated that I quit, get mad, and frustrated with all around. On top of that I have neuropathy in my feet which is painful as well. I keep thinking if I’d lose the weight this would be not as bad as well. What can I do?

  330. MotleyHealth
    August 13, 2012 at 11:27 pm

    Hi Donna, if motivation is a problem then consider finding a fitness class. If you have problems with your feet consider an alternative form of exercise, such as swimming, cycling or using an elliptical (all low impact for the feet). Changing your diet is very important too, possibly more important. Do not hope to make changes overnight or even within a month. Weight loss and fitness is all about consistency – being healthy every day, exercising often, ideally every day.

  331. sujit
    August 25, 2012 at 5:01 pm

    To all the members.You can try ancient hindu excercise.This is inough to keep you fit.Twelve no of suryanamaskar everyday will keep you fit & fine.please visit this url to get perfect guidence. http://en.wikipedia.org/wiki/Surya_Namaskar
    Thanks & regards

  332. MotleyHealth
    August 25, 2012 at 5:09 pm

    Hi Sujit, we do that, and also it is called the the Sun Salutation in English. A great workout indeed.

  333. SHAVAWN
    September 6, 2012 at 9:21 pm

    Hello. About how many calories does this workout burn? I am a 30 year old mother of 4. I am 5ft 4in and weigh about 240-255 lbs. I am just starting to cut back on calories. I eat about 1200 per day. How much should I expect to lose per week, starting out? I will increase intensity…gradually, of course.


  334. MotleyHealth
    September 6, 2012 at 10:07 pm

    It really is hard to say Shavawn. Rather than worry about how many calories it will burn, just focus on getting fitter each week — working harder, working faster, getting stronger. Then you will burn more calories each workout anyway.

  335. neelam
    September 11, 2012 at 10:46 pm

    hey iam 5’4 inches and weigh around 62 kgs my wedding is nearing about in 5 months i wanna loose weight .my diet is not very good and i eat junk at tyms please suggest me for how much tym shall i exercise a day to loose weight and to look perfect in my wedding

  336. MotleyHealth
    September 12, 2012 at 4:47 pm

    Hi Neelam, it is never possible to put a precise time. What you need to do it stop all junk and follow a low GI diet plan. Then for exercise, you need to exercise every day of the week, and ensure that at least 3 of those days involve a more intensive workout. This will be 60-90 minutes of high intensity – combination of running, skipping, bodyweight exercises, weight training etc.

    You need to maintain this high level of exercise to get in good shape. There are plenty of options in our FITNESS section. This 20 minute routine will certainly help too. If you add a 3 minute run (not jog) to the end of the circuit and repeat 2 to 3 times, you will get a great workout.

  337. Dimitar
    September 26, 2012 at 4:33 pm

    Hello. I have a question that may seem unusual. Is this only for female?

  338. MotleyHealth
    September 26, 2012 at 6:23 pm

    Hi Dimitar. No, it is for everyone. Almost all forms of exercise can be done by men and women. If you want more like this see our page on Circuit Training Workouts.

  339. Sarah
    September 30, 2012 at 8:56 am

    Thank you so much for a fun, free, at home workout. I have been doing this morning and afternoon and already feel fitter and stronger.

  340. MotleyHealth
    September 30, 2012 at 12:58 pm

    Excellent Sarah, glad you like it.

  341. Jess
    October 3, 2012 at 12:12 am

    I am 19, 5’2 and weight 136 lbs. I’m aiming for 120 lbs. for this Christmas family reunion. Will I reach my goal if I maintain healthy eating and do this workout everyday, 6 days a week, for 3 months? Could I reach 120 lbs? I’m trying to eat healthier now and get more active whether it’s kayaking/canoeing, running, jogging, walking, swimming, skating, etc… could I reach my goal in 3 months by doing this, eating healthy, and keeping active?

  342. MotleyHealth
    October 3, 2012 at 12:36 am

    Hi Jess, 16 pounds weight loss in 12 weeks is possible, but you will have to work hard, and be consistent. You may want to increase exercise to 7 days a week. Certainly need to be really strict with the diet – no snacks, no junk etc. in the next 12 weeks. It is possible. But 20 minutes a day probably will not be enough – you do need to do those other activities too.

  343. Megan
    October 8, 2012 at 10:00 pm

    Hi. I’m a new mom (just had our 3rd baby boy) and I have been cleared by my doctor to start working out. Thanks to good nutrition during the pregnancy I didn’t gain any additional weight but after 3 pregnancies things just don’t look like they used to. Do you have any additional tips or workouts to help with my stomach and “love handles”? I started this workout just a few days ago but I don’t feel like I’m getting everything out of it that I should be.

  344. MotleyHealth
    October 8, 2012 at 10:39 pm

    Hi Megan, take a look at our strength training articles, especially Strength Training For Women and A Beginners Guide to Weight Lifting Exercises.

    Weight training combined with bodyweight exercises (like the 20 minute routine above) and regular steady cardio will get your body in shape quickest. The real key is perseverance really – exercise every day, eat healthy every day and you will get there.

  345. Rima
    October 16, 2012 at 10:19 am

    Hey! I used to gym a lot, until I changed jobs so I have little time now and by the time I get home, I cant be bothered to go to the gym. So I started working out 3 days ago from home. What I’m doing is actually running (on treadmill) for 30 minutes and the other 30, fast walk. So my question is, if I do this in addition to the above, will it be enough to lose weight AND tone my whole body as well? I’m mostly focused on my thighs and stomach. Upper body is good. I am 1.63 m and weigh 52 Kg (I think)or max 53…

  346. MotleyHealth
    October 17, 2012 at 12:33 am

    Hi Rima, your approach should work – just remember that eating healthy is vital to your success too.

  347. Jason Stone
    October 23, 2012 at 11:52 pm

    Thanks VERY much for this workout…..have been doing it for just one month and am STILL not doing the FULL workout (I was too fargone for that I believe another month or so I will be doing it…..

    The results have been striking…man boobs went in only two weeks and the role of fat around my middle is MUCH smaller…I have already gone down a full notch on my belt.

    My concern is that progress seems to be tailing off …I am developing the tone in the abdomen and bum (that’s the arse or “ass” to you Americans)…but the remainder of the spare tire seems to be stubornly holding on….even though I have been increasing the number of exercises and the repeats….I know I am still not doing the full routine but I really was hoping to be on the way to some REAL muscle tone and slimness after the striking results of the first two weeks…..

  348. MotleyHealth
    October 24, 2012 at 12:11 am

    Hi Jason, so glad to hear you are making good progress. Just stick with what you are doing. You could increase the more intensive moves, or add in some burpees or squat jumps to really get the metabolism fired up. Obviously improving the diet is important too though. Just keep working on getting fitter – that is the real key.

  349. Jason Stone
    October 24, 2012 at 1:52 am

    Thanks for the response….I will look into Burpees once I have finally added the squat thrusts and mountain climbers….. But when you say increase the more intense moves…to which are you referrring…..I have already increased the Jumping Jacks from 25 to 50 to then doing them twice a day and then finally doing 75…. (because my own thoughts (backed up by some forum comments) was to focus on cardio…..

    Also one other thing there don’t seem to be any exercises here which work the BICEPS but merely the deltoid and the tricips ….my objectives are to focus on my upper arms, pecs, stomach and arse…..I have already made major changes in diet (it was like hitting a switch I woke up one day a Health Nazi) but I now I need to keep doing a bit more each day but I was hoping (after that intense first two weeks) to have virtually eliminated the spare tire by now…but it seems to be clinging on my GF INSISTS each time she sees me there is improvement and “…it’s only been THREE weeks really” but I want to know if I keep doing it then I can get fairly ripped by say March ?

  350. Jason Stone
    October 24, 2012 at 2:26 am

    Just looked up a “burpee” on YouTube…http://www.youtube.com/watch?v=PYfNA_lmkHM a rather attractive woman in shorts and a sports bra courtesously showed the world how to do it…. I will need to watch this video SEVERAL times…you know to be SURE…..:))))

    Seriously though it is quite intense….SHE only does TWELVE and even in her condition she is SHAGGED OUT by the end….how is it different from the Squat thrust (complete with push up?)…I am still only just hitting 15 Pushup’s (intermediate version) (started 4 days ago). So I think when I can do half a dozen of THESE I will be WELL proud!

  351. MotleyHealth
    October 24, 2012 at 10:50 am

    Ah, Zuzana, she is rather inspirational. You may enjoy this article: Zuzana’s Killer 550 Rep Challenge + High Intensity Bodyweight Workout – two very good workouts.

    The difference between a burpee and doing push ups and squat thrusts is really down to intensity – you are working a little harder doing both the movements together. The jump is also demanding, easy to start with but soon the legs will tire.

  352. MotleyHealth
    October 24, 2012 at 10:52 am

    Jason, keep this up and you will be in great shape by March. Biceps – get some dumbbells. More on biceps here.

  353. Jason Stone
    October 24, 2012 at 8:26 pm

    “Inspirational” yes….but that wasn’t the first thought that popped into my head when watching her it must be said…! Thanks for the advice, I was already browsing Dumbells on Ebay yesterday..it’s good to know my judgement accords with yours….(not for the first time). I wanted to do this routine because it allowed me to do it at home and without equipment….but I suppose investing in some dumbells £25 snd an exercise mat is not too bad…

  354. MotleyHealth
    October 25, 2012 at 10:08 am

    Some cheap adjustable ones will certainly do the trick, it will be a while before you are comfortable curling more than 15kg.

  355. Jason Stone
    October 30, 2012 at 7:12 pm

    You can get a cheaper set on Ebay…I will do that….

    However another week has gone by and yet that spare tire STILL clings on…I am still being told it is shrinking and I can see the muscle tone in my abdomen from 4 weeks of crunches and reverse crunches and also I have been doing 15 pushups for almost a week now….maybe I am expecting too much….but I was hoping to be past all this bye now…. The thought occurs that this time of year (Autumn and Winter is normally when I would expect to be piling ON pounds (a nightmarish thought in itself bearing in mind how far gone I was after a summer of inactivity….I suspect I won’t see the results I want until the next Summer comes around…. I have upped the Jumping Jacks to 75 and I do this TWICE (sometimes THREE times a day)…yet still ye olde spare tire clings on….. one other problem I spained/strained my ankle a week back and instead of just stopping for a day or two (as I normally would have) my new found determination forced me to keep going and I have exacerbated the injury….the GF says I look better than ever before (and I do) and I should stop being so hard on myself and stop the jog and jumping jacks for a day or two …but I know I can do more….my concern right now is that I will stall or make little progress until the Spring….?

  356. MotleyHealth
    October 30, 2012 at 9:08 pm

    Hi Jason, if your GF is seeing improvements, then you must be getting in shape. Just be patient. And yes, if you injure yourself you really need to rest that part of the body. Maybe increase the squats, push ups and crunches and reduce all exercises that put pressure on the ankle (jumping jacks, jogging, squat thrusts, mountain climbers etc). Consider getting an ankle support before you start again too, they really do help. Make Spring your new goal, then when the nice weather returns everyone will be impressed when they see the new you!

  357. Jason Stone
    October 30, 2012 at 9:29 pm

    Thanks. Interesting about the ankle support…I have several from when I sprained the OTHER ankle some years ago….I hadn’t thought of that! I still have yet to incorporate the squats OR the mountain climbers into the routine yet….and the burpees will have to wait until I have done them…my whole strategy for the last FIVE weeks has been to keep adding an exercise each week and build up to the recommended no. of repeats. (Could only do THREE crunches when I started doing them 4 weeks back now I can do 15 without much trouble and sometimes push myself to 20. Couldn’t even do ONE proper push up three weeks back now I can manage 10-15 NEAR full pushup (remaining on my knees put putting ALL my weight forward) without THAT much trouble. I am wary of pushing it too fast (and this ankle injury rather bears that out….) thanks for the encouragement though….

  358. Megan
    October 31, 2012 at 1:27 am

    Hi, I am 19 years old, about 5’10, and i weigh about 220.. I am getting married January of 2014.. I want to lose weight before then. I have tried the routine and I like it. I started this yesterday. I am just wondering when i should start seeing results?

  359. MotleyHealth
    October 31, 2012 at 12:48 pm

    Hi Megan, do this every day, and also do some additional exercise. Also take a long, hard look at your diet. Read our advice in the diet section. You will need to make some big changes to the way you eat to lose weight. But, you do have 14 months to do it. If you make your first target weight around 170 pounds, then you need to lose 50 pounds. Aim to reach your target weight 1 year from now, that is a steady 1 pound a week weight loss. Then for the last 2 months before your wedding you can focus on staying in shape – and have plenty of time to get the dress fitted to the correct size. Good luck!

  360. Jason Stone
    October 31, 2012 at 9:00 pm

    One thing I noted when I started (which seems so long ago even though it’s only FIVE WEEKS. Was that the hip bridges video (which I downloaded along with all the other exericses from Youtube and have in a Folder on my desktop) is that he recommends Five Repeats of 20 seconds vs the 10 of 10 Seconds this routine suggest…he also says after one month (which I have now pretty much reached and certainly feel ready for) to do 12 RAPID repeats on EACH leg….I think I am ready I am litle disappointed with the lack of progress in the arse department…. However as I stated earlier I would normally be piling on the pounds now due to the cooler weather at this time of year….feeling a little hamstrung by my aching ankle can’t I still managed 50 this evening (with my trainers on-I normally do it barefoot maybe that’s not advisable)

  361. MotleyHealth
    October 31, 2012 at 10:33 pm

    To be honest it probably will not make a huge difference what sort of rep/set format you follow. Varying the speed and number of reps is always a good idea to ensure that the body develops a more rounded fitness. So long as you are progressing, i.e. doing more each week, you will be getting fitter, stronger and controlling your weight better.

  362. Jason Stone
    November 1, 2012 at 5:48 pm

    Buy the way I have found (what appears to be anyway) the best deal on Dumbells….I will confirm when I get them!


  363. Jason Stone
    November 1, 2012 at 10:52 pm

    Actually this is even cheaper…. “30kg Dumbbell SET Gym Barbell Free Weights Biceps Workout Training Fitness Black” – £24.96

  364. Jason Stone
    November 6, 2012 at 4:18 pm

    Here it is again….. ebay.co.uk/itm/30kg-Dumbbell-SET-Gym-Barbell

  365. MotleyHealth
    November 6, 2012 at 10:29 pm

    Hi Jason, have you got your dumbbells yet? How are you getting on?

  366. Jason Stone
    November 8, 2012 at 1:35 am

    Thanks for the continued interest…yet I got the dumbells day before yesterday….I have tried them but I am going to re-watch the You Tube instruction videos intensely before I start doing a routine….they are bigger AND heavier than expected (which is GOOD!). My ankle is STILL smarting (only myself to blame because I am still doing the exercises….I am still a little concerned about the drop off of my fat loss even tough my muscle tone continues to improve…..I have added the Mountain climbers now….I think I will turn this into a circuit workout soon….

  367. Jason Stone
    November 8, 2012 at 4:09 am

    There are any number of instructional video’s on You Tube etc about how to do dumbell exercises do you have any advice as to the type of exercise and how long….?

  368. MotleyHealth
    November 8, 2012 at 2:47 pm

    To start with perform a simple routine, do 3 sets of 8-12 reps for each exercise. We may write up a dumbbell workout soon, so check back.

  369. Jason Stone
    November 12, 2012 at 11:03 am

    I am right in noting most people put ON weight in winter right ? Due to the cooler weather…? I got leafleted by a local gym the other day….the reason I ask is because despite continuing to add more repeats and/or exercises I am still barely maintaining my weight(fat) loss (at least aroud the belly) ….though I suppose muscle tone continues to improve SLOWLY. I am still not completing the whole routine because I am still only up to 40 Mountain Climbers when I probably need to do 60 or even 70 to hit the ONE Minute Target….as I said the Squats let alone the Burpees you suggested need to “weight”….(ha “wait” ! See what I did there?). I am still experimenting with the dumbells….I think 15kg is just TOO heavy….I have to take them down to 10kg….. I am just really disappointed by the lack of progress recently; I was hoping for ….especially after the great results of the first few weeks….It is MUCH flatER but I am a little disappointed….What do you think ….?

  370. MotleyHealth
    November 12, 2012 at 12:15 pm

    Winter weight gain is probably more likely to be due to less activity (staying in where it is warm) and comfort eating. So just keep the diet under control and keep working on building up your fitness. 15 kg dumbbell is pretty heavy to start with (although depends on the exercise of course). Pick a weight that allows you to perform at least 2 sets of 10 reps for the given exercise.

  371. Jason Stone
    November 12, 2012 at 1:14 pm

    Tried taking it down to 10Kg earlier….but it felt TOO light…..12.5 feels about right…..

    LESS activity …hmm my activity doesn’t really vary that much in the seasons….but I have had a problem with comfort eating in the past (that changed back in the summer…I have had a few lapses (a pizza every six weeks, etc) but not much….I will keep moving forward….

  372. Jason Stone
    November 13, 2012 at 7:12 am

    Finally started a proper dumbell routine yesterday/today….upon reflection 10kg IS the right weight to start….even 12.5 is too much for the number of reps yourself and others recommend….is there a fave you tube video you have I have for dumbells? I read what you recommended but I still find it more useful to WATCH someone do it and talk about it…(especially if it’s a buff woman in a sportsbra and shorts….but maybe a guy would be better in this case :)

    p.s I note that biceps are the muscles where definition is easiest to observe (because of the lack of fat on the upper arm)…this is what I feel has been frustrating me over the last few weeks….I (and others) can feel my abs and to a lesser extent my pecs..but because of the remaining fat we can’t SEE it so well…in fact when I first started doing crunches/reverse crunches etc was when I noticed the drop off in fat loss…I theorised that the short term effect was to PUSH out the surrounded fat making it more obvious….I don’t know if that makes sense but that’s still how I feel….I have been pondering wether I should up the Jumping Jacks AGAIN from 75 twice a day to a three minute session (approx 150 twice a day) ? I know I must sound like a brokern record -and after all only 8 weeks ago I was seriously overweight and probably the worst I have ever been…..but I was really hoping to be through this stage by now….

  373. MotleyHealth
    November 13, 2012 at 11:52 am

    Just stick with is Jason. Hopefully we will get that dumbbell article up with videos, before it is too late for you!

  374. Jason Stone
    November 13, 2012 at 5:33 pm

    Two late ? It’s NEVER too late man(woman) ? You know that ! I have downloaded many dumbells videos the shortest are the best….

    Not sure just how much I should be doing these exercises I would love to do the “preacher curl” but I don’t have the equipment for it and can’t spare the room it would take.

  375. MotleyHealth
    November 13, 2012 at 6:11 pm

    Man! Some info on the about page.

  376. Jason Stone
    November 13, 2012 at 6:20 pm

    And this one ? This looks like a much better template for a complete routine to me ….10 minutes a day ? Three sets of each exercise with 15 repeats on each ?


  377. MotleyHealth
    November 14, 2012 at 1:34 am

    Yeah, looks OK. Try to work all the muscles throughout the week though – you can do a lot of exercises with dumbbells, not just a variety of bicep exercises. But sure you know that already!

  378. Jason Stone
    November 14, 2012 at 11:41 am

    I was aware you COULD I don’t know HOW as yet… I haven’t taken a good look at those…yet…I remain fixated on eliminating my spare tyre and that is proving elusive….I still I should be doing more and more cardio…..

  379. emily
    November 15, 2012 at 1:18 pm

    hey! this seems great for me as I hate going to gyms – i am starting a healthy diet plan because i need to lose quite a fair bit of weight, quickly – how many times a week should i do this routine? and do i need to change it up/increase the workout after a few weeks?

  380. MotleyHealth
    November 15, 2012 at 1:38 pm

    Hi Emily. Do it as many times as you can, daily if possible. You do need to increase your workout over time – all types of exercise require us to keep working at a higher rate to improve fitness. Increase as you see fit. Either repeat the whole circuit or do more repetitions of some of the exercises. Consider other training too such as running or cycling.

  381. Jason Stone
    November 16, 2012 at 5:36 pm

    Something interesting happened yesterday…I was doing my routine in the morning and considering wether I should drop the hip bridges (and maybe even the mountain climbers which I find rather awkward) because as I have said “there has not been much progress in the arse department”. But later my lady told me out of the blue “Jason your arse looks amazing now!”….needless to say I will keep doing them now….:)

  382. Jason Stone
    November 18, 2012 at 3:03 pm

    Decided I needed to drop the dumbells from 10kg to 7.5kg…I still think that 7.5kg is a little too light…but then 10kg is too much for high reps (right now)…reckon it will be middle of next year at least before I am doing 15kg

  383. MotleyHealth
    November 18, 2012 at 5:07 pm

    Sounds like a good move. More important to be able to complete a few sets. Using a weight that is too heavy tends to lead to poor form too.

  384. MotleyHealth
    November 19, 2012 at 6:16 pm

    OK, for those who are looking for ways to do Dumbbell Workouts at Home, look no further.

  385. sam
    December 29, 2012 at 4:44 pm

    i am 13 and 159 cm. i weighed 66 kg’s and i am doing these exercises 4 times a day. twice in the morning and twice in the evening. i lost 20 kgs and now weigh 46 kgs. thanks to u

  386. MotleyHealth
    December 29, 2012 at 8:25 pm

    Hi Sam, how long have you been doing this? According to your BMI you are now a little underweight (you were not overweight before you started). You should now focus on eating healthily and gaining a little weight. Maybe just workout once a day too. It is possible to overdo these things, getting too thin is not healthy and will hinder your fitness.

  387. adam
    December 30, 2012 at 12:24 pm

    hi, i am like sam. i am 13 and weigh 159 cm. i wiegh 65 kgs but i havent lost any weight. am i overwieght. is there something you could advice me to do, because i don’t like going gym.

  388. McKenna
    December 31, 2012 at 3:27 am

    I feel so good but super sweaty but I like it cuz It means I worked hard to get into shape

  389. MotleyHealth
    December 31, 2012 at 9:45 am

    Good stuff McKenna, when you are sweating you know you are exercising well. Keep up the good work.

  390. MotleyHealth
    December 31, 2012 at 9:58 am

    Adam, if you are like Sam, in that you are 13, 159 cm tall and weigh 65 kg, then the advice we gave to Sam applies to you also. You are not really overweight, your BMI is just 25.5. Start doing some regular exercise and eat healthy and you will be OK.

  391. Samhita
    January 12, 2013 at 5:13 am

    Hey! I am 22 years, about 5’4 and weight around 57 kgs. I wanna tone down and be fit. Since I work throughout the day, will the 20 minute workout, combined with a diet help me tone down as well as lose a few kgs down the way? Thank you

  392. MotleyHealth
    January 12, 2013 at 7:34 pm

    Hi Samhita, it should do. Do it every day, and make sure that your diet is healthy and there are not cheat days or sneaky snacks.

  393. Rita Mohammad
    January 21, 2013 at 1:43 pm

    Hi my names Rita and I’m 43 years old.I’m four foot nine and weigh 65 kgs. What are the healthiest and safest exercises for my age and weight? how often and how much of it to get to a healthy weight range ? I think my healthy weught range should be 54. Thank you (:

  394. Amina Mohammad
    January 21, 2013 at 1:49 pm

    Hii! My names Amina and I’m 14 years old. I’m 164 cm tall and weigh 56 kgs. I want to be fit and loose approximately 4 kgs. Can you please give me some tips and exercises to help me out. Also some nutritional advice.
    Thanks (:

  395. MotleyHealth
    January 21, 2013 at 6:12 pm

    Hi Rita. Healthiest and safest exercises? Can you swim? Swimming is an excellent low impact exercise, but if you are not a strong swimmer it is obviously not the safest choice. Most exercise classes will be safe as safety is a key part of running a class. Really most forms of exercise are healthy and safe if they are done in a safe environment and with good instruction.

  396. MotleyHealth
    January 21, 2013 at 7:22 pm

    Hi Amina, start with this workout and if this does not challenge you enough, do it twice and then go for a run afterwards. Nutrition – just eat a healthy and balanced diet. No junk, plenty of fruits and vegetables, lean meats etc. See our page on A Healthy and Balanced Diet.

  397. Amina Mohammad
    January 29, 2013 at 10:48 am

    Thanks alot (:

  398. Melissa Davis
    January 31, 2013 at 12:40 pm

    Hi, my name is Melissa, im 25 with 2 kids, and im 154lbs. Im really trying to get rid of my belly fat! Ive had 2 c-sections also! What can i do?

  399. MotleyHealth
    January 31, 2013 at 2:48 pm

    Hi Melissa, exercise daily and eat a healthier diet. Take a look at our nutrition section, buy the Low GI Diet book and do the above workout every day. That is your first month sorted. As you get fitter we can look at increasing exercise.

  400. Ashley
    February 3, 2013 at 5:01 pm

    Hi, My name is Ashley. I’ll be 17 in a month. I weigh 160.. And i’m 5’5.
    I have a good figure i just want some little flaws gone.
    If i do this workout everyday twice a day and some things longer how long will it take for me to see some changes?

    What about jogging in place? Its way to hot here to run miles outside. I use to but i haven’t in a while. Id rather run INSIDE lol Please Help.

    I need like a plan or something.. Something i can do everyday. A routine but im not good at making a effective one. Please help…

  401. MotleyHealth
    February 3, 2013 at 9:54 pm

    Hi Ashley, you can certainly do this every day. If you want a complete plan then you need to order here: Personal Weight Loss Plan

  402. JJ
    February 6, 2013 at 3:37 am

    Hi, I have recently joined a mens rec slo-pitch league. Age 35 and over, we all have day jobs. I’ve let myself get pretty out of shape over the last 5 years. 6ft, 210lbs. the season starts in may, I’m thinking that if i follow this circuit daily It will reduce my chances of getting hurt and improve my overall play. What do ya think?

  403. MotleyHealth
    February 6, 2013 at 10:49 am

    Sounds like a great plan JJ. Adjust your diet also, drop the junk food, alcohol (you can have some). Eat lean meats, fish, eggs, vegetables etc. Probably a good idea to get jogging also, as it will involve a bit of running about. Stretch well also after your workout, a lot of injuries are from over-stretching while playing a sport – your adrenaline will push you harder in a game than during exercise, and the muscles and tendons are not used to it.

  404. Ashley
    February 22, 2013 at 12:06 am

    If i were to do this routine , how many calories would i burn in the averaged 20 minute workout if i didnt cheat myself and was none stop with it ?

  405. MotleyHealth
    February 22, 2013 at 1:47 am

    Around 150-200 calories. It really depends on how intensive you exercise and how much you weigh.

  406. Ashley
    February 22, 2013 at 2:42 am

    ^^^ Will be 17 in a month, Hight is 5’5 and weight is 160… I do the workout without a break and even extra sets of things. So around 200 ?

  407. MotleyHealth
    February 22, 2013 at 10:33 pm

    200 Calories sounds about right, yes. Do not get too obsessed with trying to measure energy intake and consumption though, we are not machines!

  408. Alex
    February 28, 2013 at 8:34 am

    Tried this exercise yesterday, and find it perfect as it pushes me slightly, but not so much I’m keeled over puffing. Only thing is I forgot to stretch abs, so today everything is great… Except them!

  409. MotleyHealth
    February 28, 2013 at 12:07 pm

    Great to hear that Alex!

  410. Jason Stone
    April 16, 2013 at 1:49 pm

    Hello It’s Jason (remember me?)
    I got through the winter and my weight continues to fall, whilst I have significant muscle tone on my abbs, biceps and glutes. I originally intended to convert this routine into circuit training once I had completed it. But instead having found the squat thrusts to demanding (at least THEN…I DO intend ultimately to do Burpees) and the Mountain Climbers uncomfortable and impractical; I instead a currently doing a 3-5 Minute Jog, followed by 3 minutes of Jumping Jacks (approximately 250 Jumping Jacks), followed by Hip Bridges, and 50 Crunches and Reverse Crunches, and 10-20 Pushups. I also do several types of curls and 4 sets of 12 of each with 10Kg Dumbells. I am still disatisfied with my pecs and am having trouble finding an exercise which REALLY targets them…everyone says “Pushups” but I still find it very hard to do that many…I have considered purchasing a Gym Bar to work on my Biceps and Pecs because the Dumbell Floor Press doesn’t seem to be quite doing the business. Should I continue doing MORE crunches, etc and maybe 5 minutess of Jumping Jacks ? Where should I go with the Dumbell routines…continue to add more of the exercises you list on the page or just do more sets ? I know you along with others advise against doing the same routine two days running but I find it hard to very it much…. I will do more of the “non-curl” exercises (I have been doing the Floor Press, The Lateral Raise, the Triceps Kickback….and the Shoulder Press..but not as regularly as the Curls. Any advice from here….? (

  411. MotleyHealth
    April 16, 2013 at 2:17 pm

    Hi Jason, great to hear from you. If push ups alone is not giving you the results you need for your chest you need to lift weights. Vary the lifts – standard bench press, incline, decline presses, and chest flyes. Maybe some days do the push ups first so that you have more energy to complete the sets. More will be beneficial too. You could always do multiple sets of 5 throughout the workout to help the muscles recover, e.g. 5 push ups, then jumping jacks, another 5 push ups etc. etc. But you may get better results if you invest in a bench and a barbell.

  412. Jason Stone
    April 16, 2013 at 6:52 pm

    Thanks-I will consider the “multiple sets” suggestion (I have tried it already doing two sets of pushups in a routine (one “full” set of 10 followed by 10-15 intermediates). I am reluctant to use a bench, I had the opportunity to buy one for only £15 a while ago and decided I couldn’t spare the space. I MIGHT buy a Gym Bar which in addition to allowing me to do Pullup’s and Chin Up’s would allow me to do deeper Pushup’s and Dumbell Floor Pressup’s but I think that (and maybe a gym mat) are the full limit of my equipment. I have already purchased a second set of dumbells (as we discussed) to allow me to vary the weights but beyond that I have always noted how so much exercise equipment gets bought on a whim and then pushed under the sofa after a couple of months….so I am focussed on using what I have.

  413. Jason Stone
    April 17, 2013 at 9:53 pm

    Regarding weight loss ? Why does everyone say “Be Careful now the hard part is keeping it off” ? Why is there a tendency to “fall off the wagon” ?

  414. MotleyHealth
    April 17, 2013 at 10:00 pm

    Because most people see diet and exercise as a short-term solution to being overweight and think that once you reach that ideal weight you will magically maintain it even if you go back to your old unhealthy ways. Many people just hate exercise and love food. It is only hard to keep the weight off if you start eating all that junk again and stop moving!

  415. Jason Stone
    April 17, 2013 at 11:03 pm

    Right that’s what I thought…..I keep on trying to add more exercises…..but I don’t want to put more than an hour in a day TOTAL. I suppose as time goes on I can put in more intense exercises such as Burpees ?

  416. MotleyHealth
    April 17, 2013 at 11:29 pm

    Yep, and lift heavier weights too. And if doing cardio, run, cycle, row, swim faster. As we get fitter we can do more in a shorter time – that is the beauty of getting fit to lose weight rather than just trying to diet.

  417. Jason Stone
    April 18, 2013 at 12:59 am

    GREAT to hear that confirmed! It’s always nice when an expert backs up what you’ve already worked out for yourself….:) I switched from doing a fixed number of Jumping Jacks to 3 minutes worth (I may increase it 5minutes) what do you think ? As I continue to get fitter I thought that I would be able to do more in the same time and was “future proofing” my routine.

  418. MotleyHealth
    April 18, 2013 at 10:59 am

    Sounds like a good plan Jason.

  419. Tramina McLaurin
    April 21, 2013 at 7:41 am

    Hi I am 19 years old, 5’5 & 153lbs. . .I gave birth to my son Zayden 7 months ago and I would love to lose my belly fat before May 24th of this year (2013). I do need as much help as I can recieve.

  420. MotleyHealth
    April 21, 2013 at 9:49 am

    Hi Tramina, you can make a lot of progress in 4 weeks. What you need to do is start exercising daily. On some days just do steady cardio, such as jogging, cycling, rowing etc. On alternate days do circuit training, such as the workout above, or weight training using free weights or gym equipment. Aim to do 60 minutes of exercise. When weight training you will be having rest periods between sets and exercises so it is not 60 minutes constant exercise. In addition to this you need to ensure all the junk is removed from your diet. In a 4 week plan you cannot afford any “cheat days”, so every day must be clean, lean food. 3 meals a day, drink plenty of water, work hard.

  421. MARVIN
    April 24, 2013 at 4:33 am

    hi im marvin 19yrs old 5’10 hieght and 200 pounds.. is my weight normal? if not. wat exercises will you suggest me to do? thanks!!!

  422. Gloria Destinee
    April 29, 2013 at 3:21 am

    Hey, I am 6’2 and weigh 150 pounds. I am trying out for volleyball on MAY 7th and I want to be toned a little and atheltic looking. Do you think if I do this every day twice a day, I’ll be toned by then?

  423. MotleyHealth
    April 29, 2013 at 8:09 am

    Hi Gloria, yes, this will tone you up. Although I would suggest doing once a day and also doing some running / interval training, i.e. warm up and then sprint for 30 seconds followed by recovery jog. You want to be quick on your feet too.

  424. Anthony Ruiz
    May 9, 2013 at 11:22 pm

    Hi, I am looking to lose weight I am 16 year olds and I was wondering how many calories I will burn per round? I want to be in shape by next school year in August and would like an estimate of how much I will lose.

  425. MotleyHealth
    May 9, 2013 at 11:53 pm

    Hi Anthony, hard to say really. I guess you will burn about 200 Calories in 20 minutes if you work hard.

  426. Jason Stone
    May 19, 2013 at 11:00 pm

    Hello again (what’s your name by the way have I been talking to the same persona all this time).

    I followed your advice of doing FIVE pushup’s after each of the other exercises I am doing and it seems to be working….I do 25 full one’s now and they seem to be getting a little easier though I suspect it will be a while be for I can do 25 Full Pushup’s in ONE go….

    I still wonder though about pushing things forward I do feel that I still need to do more…I now do 3 minutes of Jumping Jacks (I suppose I can do more and more in that time as I get fitter but maybe I should do FIVE minutes?) As a cardio I find it hard to beat and it’s been very good to me… but in my heart I think I should be switching more to Burpees maybe. After the Jumping jacks I do 50 Crunches , 50 Reverse Crunches and I do three sets of 30 Hip Bridges after each with five set of five Pushup’s in between EACH exercise. I also do lots of curls (I know you say I should try the full Dumbell routine 2-3 times a day but I still can’t face doing all that stuff plus I want to focus on biceps, triceps, pecs, abs and glutes…why do you think so far…? What should I do next. I have distinct muscle mass in all these areas (and I like the way my body feels when I shower now-I woud f*** me if I was gay!). However I STILL don’t have visible pecs (though bearing in mind I had a C cup only 8 months back maybe I should not complain), and whereas I have visible abs now I still have what seems to be a fair amount of excess skin…it’s a little frustrating because whereas I FEEL fit (both inside and OUT) I don’t quite have that muscley body yet. Advice please ? p.s Are you on Facebook?-if so under what name ?)

  427. MotleyHealth
    May 20, 2013 at 9:42 am

    Hi Jason, it’s Jon. Maybe time to increase the intensity. Take a look at our page on Metabolic Conditioning.

    Some ideas taken from the CrossFit method:

    1. Before doing the above workout, run 800m
    2. Before each circuit run 400m (drop the jogging on the spot a jumping jacks) – this should be a fast run after a warm up though.
    3. Modify the above workout to suit your needs – swap the squat thrusts for burpees, swap the step ups for box jumps – aim to jump higher, this builds more powerful legs and burns a lot more calories.

    Muscley body – you have to start lifting more weight to get more muscles. This workout is good for getting fitter and building a lean body, for large muscles you need to hit the gym really. See our Strength Training section for some pointers.

    Full Dumbell routine – if I said 2-3 times a day I actually meant 2-3 times a week!

  428. Jason Stone
    May 20, 2013 at 11:31 am

    You DID say 2-3 Times a week I must have mistyped…. but that’s the WHOLE dumbell routine which I still find a bit demanding to do in one go I still MUCH prefer doing curls virtually every day.

    Ok I will look into it…I am still not lifting the maximum weights I have since the basic advice is always to go for tone rather than bulk and to do that I lift 10kg multiple times….but I can go upto 15kg.

    Thanks for the advice….

  429. Jason Stone
    May 25, 2013 at 1:06 pm

    Thanks for the advice….but I am reluctant to leave my home gym…it offers enormous savings and advantages over a gym (time, money and freedom to do it in the nude) (there’s an image….and frankly a somewhat better looking image than when I started this journey in October.!

    There IS a park right across the road…but I much prefer to focus on specific areas basically and intense home cardio folllow by workouts for the Torso (bicep, pecs and abs) and glutes. Your advice about doing five pushups inbetween all my other exercises is working…I hope within another few months I will finally have some pecs to replace the man boobs I so mercifully lost what seems so long ago.

    My limits are less than an hour a day (I don’t do more than 30-35 minutes including my dumbell routine right now…for all my success…

    I may go to the gym…eventually…maybe to pull the kind of hard body woman I couldn’t get before….

  430. Jovi
    July 2, 2013 at 8:42 am

    Hi, this is Jovi, your Simple home exercise is very nice, these type of exercise give good and comfort after doing, thanks

  431. Sean
    August 5, 2013 at 2:12 pm

    I’m desperately in need to get fit and lose weight but don’t wnat those expensive gym memberships or buying expensive equipment to gather dust after a month.

    I looked for a fitness regime that was free and to do in my own home and found yours. Like most people my mentality is to ‘Beast’ yourself and I thought your programme seems too easy.

    Boy was I wrong. Did my first one today and couldn’t complete my second set of mountain climbers lol. At least i have a goal now to finish a complete set twice and to complete both sets with ease.


  432. MotleyHealth
    August 5, 2013 at 4:19 pm

    Great Sean. As soon as this is too easy for you let us know and we’ll give you something harder to do!

  433. aminaa
    August 6, 2013 at 2:06 pm

    i want to loose 5kg in 1 month at home?before 2 months i did sit ups and i got really bad pain in my ribs it almost took month to go.So what types of exercise would you refer me?

  434. Jason Stone
    August 11, 2013 at 5:24 pm

    Hello Jon -it’s me again…I am running into a bit of a wall I think. I realise that I have been neglecting my triceps in favour of bicep curls….but there is a reason for this I find the triceps dumbells exercises hard to do and I have nothing on which I can do DIP’s with, (or can I do them on the floor…someone on YouTube does! I remain disappointed with the relative lack of muscle tone in the my pecs. I followed your suggestion to insert five pushups in between my other exercises. It worked but several months on I still find it hard to do more than seven in those multi sets and probably can’ do more than TEN in one go. I still haven’t tried the burpees and I can’t use the Door Gym Bar for pull ups, because I just don’t think the door frame can take my weight. When I started this back in October I probably weighed close to the 300lbs the Gym Bar is certified for. In short-I am still failing to focus on the pecs, and triceps and I think I need to supercharge things somehow….

  435. MotleyHealth
    August 12, 2013 at 10:53 am

    For triceps start with chair / bench dips. Aim to do several sets of 10 dips in each workout. This is possible the best way to get started. As for push ups, just keep working at it – maybe start some workouts with the push ups. You should be able to do much more when your arms are fresh. I would not bother with the door gym bar for now, performing full pull ups is a big challenge, so focus on the basic exercises first.

    Chair / Bench Dips:

    chair dips

  436. Jason Stone
    August 18, 2013 at 7:31 pm

    Thanks….I am trying but I find some of the Triceps exercises a little awkward….and I still prefer to use dumbells for now…I am having to force myself because I got so used to simply adding more reps and heavier weights, doing new exercise is a bit of a stretch for me but it HAS to be done so I have been doing it. I have started doing 3 sets of 8-10 reps with 15kg on each arm (the full set which I bought on your advice in October so long ago it sometimes seems! The simplest advice I have heard for weight training recommends 3-4 set of 5-8 reps of the heaviest weight you can comfortably life if you are aiming for improved.muscle mass and 3-4 sets of 8-12 reps with somewhat lighter weights for tone. I’ve been trying to ride the line of both…I always aim to do 12 reps and work upto it… (with my existing set’s of weights I can assemble a pair of 20kg without getting new (larger) free weights….but can I do this multiple times during the day? (as I DO sometimes).. As we have discussed before, I know you say I should avoid doing the same weight training everyday and IDEALLY I would like to do the full routine that you published but I prefer to concentrate on specific muscle groups (which is basically as you might expect the torso and the arms….. How long can I do weight training in one session…it doesn’t take more than 10 minutes (maximum) to do my existing routine…..

  437. MotleyHealth
    August 18, 2013 at 8:40 pm

    This page aims to explain the various rep ranges and their purpose for lifting: http://www.motleyhealth.com/strength/are-you-training-for-muscular-strength-size-or-power

    How long should a session be? Hard to say. Some people do advocate short sessions, while others are happy to spend a couple of hours in the gym. More lifting should provide improved results.

  438. Jason Stone
    August 19, 2013 at 8:42 am

    Thanks I actually read this two days before I wrote my last message….I will keep on going….Thanks

  439. Jason Stone
    August 31, 2013 at 2:47 pm

    To clarify I do 3-4 Sets of of 8-12 reps doing both hammer curls and basic curls. (I recently upped to 15Kg) so I dropped the reps to 8 and the sets to 3 but am working back now to 10 (which I did today).

    My concerns are you said ideally I shouldn’t do the same weight training TWO days running if I wanted best results. I am now FORCING myself to focus on the triceps and a lesser extent the pecs….. But I usually only do shorts sessions and if I have a lot of free time that day I might do TWO session. But surely I shouldn’t doing curls etc for an hour (I don’t think it’s necassary anyway-I am quite pleased with my results but I would like to improve both their size AND tone of course. I MAY return to CYCLING to work again (in which case I will probably abandon at home cardio and focus entirely on muscle training….any thoughts?

  440. MotleyHealth
    August 31, 2013 at 9:44 pm

    Curling for an hour does seem excessive. Cycling is good cardio, no problem at all with that. You say you are pleased with the results – this is the most important thing. Keep up the good work. Keep aiming to lift more and get some cardio in to burn more fat.

  441. Maleeha
    September 24, 2013 at 10:29 am

    So good!

  442. MotleyHealth
    September 24, 2013 at 10:49 am

    Glad you enjoyed it Maleeha.

Leave a Reply

Your email address will not be published. Required fields are marked *