INTENSE At Home Fat Burning Cardio Workout: No Equipment Required!


at home workout

 

THIS IS JUST ONE OF OUR HUNDREDS OF AT-HOME WORKOUTS!  WE SPECIALIZE IN CREATING QUICK, HARD-HITTING, EFFECTIVE WORKOUTS THAT CAN BE DONE JUST ABOUT ANYWHERE, AND OUR NEW PREMIUM #FITPLAN PROVIDES A CUSTOMIZED WORKOUT PLAN MADE JUST FOR YOU!  AS PART OF OUR SPECIAL LAUNCH OF THIS NEW PLATFORM, WE’RE LETTING EVERYONE TRY IT FREE FOR 2 WEEKS…

THAT’S UP TO 12 WORKOUTS ABSOLUTELY FREE, WITH NO OBLIGATION TO CONTINUE… BUT IF YOU DO, IT’S ONLY PENNIES PER DAY.  CHECK IT OUT!!

NOW, ON TO THE WORKOUT….

For whatever the reason, you aren’t working out in a gym.  While I do think there are some benefits only a gym can provide, it certainly doesn’t mean you can’t get fit, doing things from home.   In particular,  if you’ve got some body fat to lose and really just want to slim down and tighten up, an effective at home cardio program can certainly get you there.

To take that a bit further, a cardio workout that additionally provides muscle resistance is even better.  Working your muscles WHILE doing your cardio is a great way to supercharge your metabolism, which in turn, will help burn loads of calories.  By working out in this format, you’ll slowly see your muscles becoming harder and more toned, while you cut that body fat and slim down.

With that in mind, this cardio workout program is designed to give you a heart-pumping workout, while targeting the major muscle groups in your body.  To make things even more challenging, explosive plyometric exercises are thrown into the mix at key points to really help elevate your heart rate and maximize your caloric burn.

These workouts are done for time, NOT reps.  Set a timer, look at a clock, do whatever you have to do, just make sure you follow the time given for each exercise.  Rest breaks and times are listed.  Do your best to keep pace with this routine and break only when instructed.  I’m not going to lie, this program is tough, but the efforts you put in now will pay you back ten-fold in the way you look at feel.

This cardio workout plan breaks exercises into various circuits; typically three exercises per circuit.  All circuits have elements of strength and cardio movements, but they are more heavily geared towards one or the other.  This strict grouping will keep your body on its toes and prevent the workout from becoming a jumbled list of exercises performed with no rhyme or reason.  During Cardio Explosion circuits, really focus on EXPLODING through each movement.  Generate power in your lower body and perform each rep to your full potential.  During Power Cardio Circuits, focus on engaging your core, utilizing your muscles, and doing full repetitions.  Speed Cardio Circuits are done to jack your heart rate up and maximize burnt calories.  Do these movements as fast as your abilities allow, without sacrificing your form.  Breaking this workout down in this way makes things easier and more efficient in the long run.

*When done according to the times listed, each workout should take just about 1 hour to complete.

Monday/Wednesday/Friday

Tips: Perform each circuit 3 total times.  For example, 3 x 1 minute walking push ups/1 minute jumping jacks/ 1 minute plank/30 second rest.  You would perform 1 minute of walking push ups, immediately followed by 1 minute of jumping jacks, immediately followed by a 1 minute plank, then rest for 30 seconds.  After the rest is up, you repeat exactly what you did above, two more times total.

 

Tuesday/Thursday

 

And that will about do it.  Stick with this cardio workout, possibly add in a day of HIIT running/biking on the weekend, and you’ll develop that lean, mean, athletic build in no time.  Remember to eat right, get ample protein, and keep pushing through even on days you swear you aren’t making any progress.  Success comes to those with determination..don’t give up, and don’t let ANYONE tell you that you can’t get fit just because you don’t belong to a gym.  Any questions, feel free to ask.

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Matt

Co-Founder at Share It Fitness
Matt has been involved in the fitness industry for over 10 years and has worked with, and helped countless individuals improve their lives. After college, Matt started his fitness career working in the trenches as a personal trainer for a big corporate gym. It was here he saw how impersonal Big Fitness really was. Clients weren't people, they were just sales waiting to be made. After branching out and starting his own personal training business in San Diego, Matt soon developed the idea of Share It Fitness and started our (now highly successful) blog. A fitness junkie himself, Matt knows the importance of incorporating exercise into your life. When he isn't working at Share It Fitness, you can find Matt running, biking, taking yoga, or pumping iron around San Diego.
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  3. I’ve been following this program for a little over a week now and it’s amazing!!! :) I am, however, having trouble with kick outs because of a prior injury. Is there a lower impact move that I could do instead? Thank you!

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  7. Hello,
    would you recommend this workout for beginners? I’ve been
    looking for a cardio routine I’d be able to do at home, without
    equipment. Until recently, I had been using stationary machines
    (treadmill, elliptical) for cardio, but I’d like to switch things up.
    Would this routine be doable, or would it be too intense/advanced?

    • Hey there! I would definitely recommend this for beginner’s under the condition that they allow themselves more rest time IF they feel they need it. Just go through it and if the pace is too intense, add 20-30 seconds on the rest intervals and build your endurance up. I can tell you a lot of people, from a variety of abilities have been using this plan and getting great results. Let me know if you have any other questions.

      Matt

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  9. I always love trying y’alls workouts because they’re so intense, and hard hitting with moves that most people can do! I hadn’t planned my workouts for this week yet, but this one is definitely going on the list!

  10. Is there a substitute I can use for the tuck jumps? I have a bad knee and that is the only exercise I tried that I can’t complete effectively. Fantastic workout, I have a few friends jumping on the wagon when I dropped a pant size in a week.

    • Glad to hear about your success Matthew! This workout really is one of the best we’ve ever put out there. Keep at it and you (and your friends) should continue to notice some pretty serious weight loss. Now, on to your question…

      Tuck jump is just one way to get your heart rate up while giving your lower body some work. Consider throwing in some jump rope if you have the room for that. If not, I’d suggest some 180 planks or mule kicks in place of the tuck jump. If you aren’t familiar what those movements are, just head over to our youtube page and take a look! Any other questions, please feel free to send over another comment.

      Matt

  11. if I’m looking for an intense workout and to lose weight fairly quickly do you think only doing this workout is enough everyday or is it important to incorporate this with a cardio workout such as running 3 miles a day?

    • This workout is pretty intense on the cardio. I would suggest including a weight training workout to help pick up your metabolism and increase your caloric burn. Check out “The MetCon Challenge” found on our blog. That’s a good, solid, and easy to follow weight training routine that should do that trick. Any other questions, please ask!

      Matt

  12. Since I have already dropped 2 pants sizes in 3 weeks, all my friends and family want to know what workouts i did. My little niece is a bit chubby and needs to lose some weight (her doctor suggested if she could lose some weight). She is only 11 and i was wondering whether this workout is suitable and sensible for her. Please reply as soon as possible. Thanks, Sarah Harling

    • Hi Sarah – So glad to hear about your progress. Now, in regards to your niece, I THINK she should be okay doing this workout. Truth be told, I’ve never worked with children so I would suggest running this by her doctor and/or a professional with experience with a younger population than myself.

      That said, more often than not, children experience weight issues due to their diet. Simply cleaning up her diet, i.e. eliminating sugary drinks, simple carbs, fried foods, etc. would probably make a tremendous difference in her weight. Hope that helps somewhat and if you have any other questions, please feel free to ask.

      Matt

  13. Thanks Matt! She is making excellent progress so far. When i was asking her on how things are going with the workout, she told me that she reduces the time limit for each exercise, to 30 seconds or at least 1 minute. Since she still becomes a little hot and flustered at times, she only works out on Monday/Wednesday and Friday. Will this affect her progress? Furthermore, I have also seen her eat little chocolates here and there – but only with her meals – and i was wondering whether this just adds all the weight she burned off back on again. Any advice on what foods to avoid would be much appreciated! Thanks, in advance :)

    • Easing into the plan sounds fine…especially if she’s making progress. Just make sure she eventually bumps up the intensity as her abilities allow.

      Eventually she should be completing the workout as prescribed on the blog…but a slow start is quite alright.

      A few chocolates here and there won’t add a substantial amount of calories to her diet. That said, if shes drinking fruit juices, loads of breads, etc. that will surely slow down her progress. She needs to limit her consumption of sugars and other simple carbs, while replacing them with complex carbohydrates, plenty of fiber, and other unprocessed foods. A balanced diet is the most important battle in a weight loss battle…more so than exercise even.

      Matt

  14. im 16 and pushing 325lb. i have set my self up for a lifetime of health problems and regret if i dont change something immediatley. please let me know if this is okay to do at my age and wieght. if not can you please personalize something for me. help me save myself from myself.

    • Hey there, thanks for writing in Michael. I’d be absolutely happy to help you out. First off, congratulations on recognizing you need to do something. You’re definitely young enough that you can completely reverse the ill-effects of your weight gain.

      First and foremost, you’ve got to get your diet in check. The greatest workout plan in the world is no match for a bad diet. Eliminate sugary drinks, simple carbs, highly-processed foods i.e. fast food, etc. You’ve got to eat clean and healthy. This is the most important piece of the puzzle in all of this.

      As far as workouts go, this at home fat burning program is definitely doable for someone in your shoes. Granted, you may have to start slower at first, this is something that will help build your endurance. Personally, I’d recommend some jogging/cycling until you’ve dropped to under 300 pounds. Once you’ve reached this milestone, I’d suggest including some light HIIT (high intensity interval training) in the form of sprinting and cycling.

      In addition to the cardio aspect, I would recommend you begin doing full body complex workouts or metabolic conditioning routines. Both can be found on this blog.

      Lastly, if you’re looking for something personalized, head over to http://fitplan.shareitfitness.com and leave us your email. We’ll get you on our early bird sign up list for our FitPlan which is a customized personal fitness plan based on your needs and goals. If you’ve got any remaining questions, please feel free to reply. Thanks!

      Matt

  15. I have performed these circuits and changed my diet and I have lost 17.5 pounds in a month and a half of doing so. I have continued with my diet but have switched a lot up with my workout because I have been on a plateau for about 3 weeks and counting now. Would you have any suggestions as to how I might beat the plateau phase?

    • Hey Ariel – that’s awesome to hear; so glad we’ve been able to help you with your progress.

      Make sure you continue to keep track of you diet and are making the best choices possible. Don’t underestimate how a few bad choices here and there can totally throw you off track.

      In regards to the workouts, I would suggest you mix it up by including a couple of different routines each week. Some workouts that have been especially effective would be…

      -The Treadmill Interval Workout Parts 1 and 2
      -The MetCon Challenge
      -The L.A. Workout

      Do a search for those terms on the blog and you should find the workouts that go with them. Mix and match these workouts accordingly and you should have no problem getting over that stubborn plateau.

      If you’re looking for something more customized to you and your goals, and that changes as you progress, let me know. We’re releasing a personalized workout system in May, and I’d be happy to add your email address to our early sign-up list which will get you a discount off the service – just let me know :)

      Thanks for reading the blog and please feel free to send over any additional questions.

      Matt

    • I just started these circuits today and I’m to hoping to lose about 15 lbs. so seeing your post gives me hope, thanks! That is AWESOME that you were able to stick with and lose the weight! You should be proud of yourself :)

  16. Hi there,

    I was just wondering if you could tell me how many calories this work out is likely to burn?
    Thanks – great work out by the way!!!

    Jas

    • Hi there. It’s so hard to say X activity will burn X number of calories because SO many different factors go into it. For instance, a 300 pound man doing 30 minutes of jogging may burn as much as 400 calories…but a 150 pound woman doing the same 30 minutes of jogging would be lucky to burn close to 200. That being said, and assuming you’re more average – this workout should give you ROUGHLY 450 caloric expenditure. Hope that helped!

      Matt

  17. I am so very excited and pumped that I stumbled across this!! I love the links to visually see how to do the workouts! I have been “serious” about getting back into shape since my daughter was born (4 years ago :/) I yo-yo… bad. So I NEED this!! My issue is food….I don’t have a balanced diet :/ I’ll have my coffee in the morning..a snack at lunch,although it is healthy, but then by the time dinner comes around and I am cooking for my family…I am starving and I overeat.. :/ and because the man of the household has a metabolism like no other (he eats anything and everything twice and loses 5 pounds).. so all that is in this house to eat (for the most part) is crap… How can I start incorporating a balanced diet into my lifestyle?! How important is it to eat breakfast? (Whenever I do.. I am hungry again within a few hours and then I just feel hungry and fat the rest of the day!) …It’s discouraging that I can do nothing and lose weight.. and then try and nothing comes of it… :( Thanks in advance for any advice, suggestions!!

    • Hey there Alicia! So glad you stumbled across our site as well! The visual workouts are our bread and butter and we’re here to support you through things as you try this workout! You have some great questions. Can I ask that you submit one or two of them individually using the “Ask A Question” link at the top? This will make your questions easier to find for our other users and I’m POSITIVE you are not alone in your frustrations/questions. It helps for the less brave to see people come forward, recognize that they need help, and ASK for it! That’s what we’re here for and our community loves to help give advice as well. That being said, I’ll let Matt address your overall concerns. Thanks and good luck!

    • Hey! Thanks for leaving your comment. There were several things I wanted to look into before giving you a complete answer, so bear with me, and I’ll have something for you over the weekend. Thanks and look forward to speaking more!

      Matt

  18. So, I am 16 years old, and weight 156.2lbs, the goal is to lose about 6-8 pounds, and well pretty much get in shape. I’m glad I stumpled upon this, seems rather hard, but I try. May the gods of exercise be with me. :P

    • First off, congrats on making the decision to get a head start on getting your fitness in order. Most people don’t realize they need to start exercising until much later in life…when compensating for years of bad choices becomes much more difficult.

      For you, I’d pay less attention to your weight and what the scale says. Your goal(s) should be decreasing body fat percentage while increasing muscle mass. Think of it like this…a 150 pound body with 30% body fat is much, MUCH different than a 150 pound body with 15% body fat.

      In order to maximize your fat loss and increase the addition of lean muscle mass, combining a plan like this with a strength-focused routine like our MetCon Challenge will get you to where you want to be. Any other questions, please feel free to send them our way! Thanks for checking us out and hope to keep seeing you around here.

      Matt

      • Hey, thanks for the response, and advice. I checked out the MetCon routine, and I saw that some of the exercises, for example the Dumbbell Snatch requires weights. I looked around my house and found two 1kg weights, but it does not seem like much. Should I invest in heavier weights? Furthermore when should I do the routines? Should I start with this, and then do the MetCon Challenge routine directly after, or wait an hour? Also, should I do it every day, or every second/third etc. Thanks in advance. :)

        (P.S. I am guest, I just made a account called Knightymare, as I am planning to be around for a while).

        • Those weights are a bit too low to really fatigue the muscles…but don’t worry, I’ve got an awesome tip to share with you.

          Check out this article: http://blog.shareitfitness.com/2012/athomeworkoutsecret/

          THIS is what will become your weights. Such a great work out – I use them myself when I don’t want to/can’t make it to the gym.

          I would focus on doing the cardio routine 3 days a week, and the metcon challenge 2 days a week. Split them up to start.

          Day 1: Cardio Day 2: Metcon Day 3: Cardio…etc.

          As you progress, make sure to drop me a message and we can determine what would be the best path for you to take, as it relates to your workouts and frequency. Glad to hear you’ll be sticking around a while, we’re happy to have you!

          Matt

          • Thanks Matt, this is exactly what I needed. I be starting working out on monday, and as you said split up the routines. Already got a small diet in place, which includes eating a few more veggies/fruits, and such + sticking with water. Thanks again, I keep you up to date, maybe with a weekly report on how it is going or something.

          • Sounds good my man – looking forward to your updates. One quick diet tip – do your best to stick to water and avoid sugary juices/sodas. I’ve seen SO many people finally start making real progress once they’ve kicked their sugary addiction. If anything comes up along the way, please feel free to reach out – I’m here to help you!

            Matt

  19. Hey matt, i am now 26 years old. i used to be in great shape, hit the gym 3-4 times a week and was very confident about my body. this was 5 years ago. after college, partying drinking and complete lazyness took over. i now weigh roughly 230 at 5’10. from my old weight of 170. im going to use this routine to gain back endurance in till july 1st. i will be checking in here every week to share my progress and thoughts. do you have any suggestions on a diet? or any other useful tips to help me on this journey?

    • Hey man, thanks for the comment. The fact you used to be quite in shape speaks to your bodies’ ability to achieve optimal levels – you know you aren’t fighting an uphill battle, which should help keep your motivation levels high.

      For your diet, I’m pretty strongly against any sort of fad or trend. i.e. Paleo, etc.

      I’ll simply tell you what works for me and what I recommend..forgive the fact this “diet” doesn’t have a name…

      1. I abstain from eating meat most days a week. I keep protein intake high with tofu, egg whites, and/or high veggie sources like broccoli.
      2. I practice intermittent fasting once a week. (read up on this on the blog, just search “death of the fad diet”)
      3. Prep all of your food ahead of time – i find this makes getting enough calories easy.
      4. Go very heavy on the veggies, and slightly less heavy on the fruits.

      That’s what works for me, and what allows me to make slow, but steady muscular gains while also keeping my body fat in check (I float around 8-12%).

      In addition to this cardio workout, I would consider introducing a strength element as well. I’m probably preaching to the choir here, but increasing your muscle mass will do wonders for your metabolism…which in turn spikes your caloric burn. Something like 3-4 days of cardio (mostly high-intensity) and 2-3 lift sessions a week should do the trick. Feel free to combine a cardio and lift on one day to make this a 5 day a week plan if that’s the most you can handle.

      I’m genuinely looking forward to hearing about your progress, so please do keep checking back in. I’m always happy to help and lend additional advice, so feel free to shoot over any more questions as they arise.

      If you think you’d be up for it, we always love getting before/after pictures of our users. Definitely serves as great motivation to the other people contemplating whether or not to get started on a road to good health.

      Anyhow, thanks for the comment and look forward to seeing you around here.

      Matt

  20. Hey Matt…I am 28 years old now… and about 3 years ago i used to weight around 350 lbs…. i worked extremely hard on my diet and exercise to get down to a comfortable weight of 235 in which i am 6 foot so i was happy….I have since then gained back about 55 lbs and it has been a bitch to get into a routine to get that weight off….do u think that this routine will be sufficient for me to lose the weight??? i want to drop some of the lbs before i start back at hitting the weights…… what do u think?

    • Hey there – thanks for the comment.

      To answer your question, yes, this at home cardio plan is very effective at helping individuals reduce their body fat and drop weight. That said, this workout is high-intensity/high-impact. At your current weight of roughly 300 pounds, my concern is that the plyometric nature of some of these exercises *may* become problematic for your knees/ankles. Obviously, you know your body better than me, so if you feel able and your doctor doesn’t see any issue, I would recommend you to proceed.

      If you’re having some doubt about the ability of your joints to withstand the pressure of your weight and the plyometric nature of these exercises, I would recommend something low-intensity to start.

      Check out our HIIT workout plan here: http://blog.shareitfitness.com/2012/hiit-workout-plan/

      Going with jump roping/bicycling HIIT sessions from the above workout, may be more ideal.

      Additionally, I think it’s important you include a weight training element from the getgo. Check out this routine: http://blog.shareitfitness.com/2012/superset-complex-workout-plan/

      That said, the above weight routine is intense and fast-paced in nature, so you’ll get double benefits of building your muscle (which improves metabolism) while burning serious amounts of calories.

      That said, if you feel able and again, if your doc thinks it’s okay, I say go ahead with the INTENSE at home fat burning cardio workout.

      Any other questions, please feel free to ask – I’m here to help you!

      Matt

  21. Hi! I’m a 16 year old girl and I really want to get back in shape again. I weigh 127 at 5’2 and my goal is to weigh 115 by summer. Do you think this workout is suitable for teenagers as well?

    • Hi Ashley, thanks for your comment.

      First off, yes, this workout would be appropriate for a healthy teenager.

      Secondly, and most importantly, I think you should reconsider your goals. You don’t necessarily need to lose weight to build a “better body”. Your goal should be lowering your body fat percentage…not straight weight loss.

      The healthiest and most appealing bodies are full of lean muscle mass and low body fat percentage. Muscle of course, weighs more than fat…so even some incredibly fit and “perfect” fitness models weight more than you’d imagine.

      Learn to forget the number on the scale and focus on building lean muscle, while reducing your body fat. THIS is what the goal should be. If you’ve got more questions, please feel free to send them over, I’m happy to help.

      Matt

  22. Hello! Firstly I want to thank you for sharing this workout! I’m a 16yo girl, I’m ~158 lbs and my goal is to weight 140lbs by August. Do you think it is a realistic goal? I swim in the weekends (1 / 1 1/2 hours a day) and now I try to workout this program. I can’t do the entire thing but I sweat like hell.

    • No problem – glad you enjoyed checking it out!

      First off, forget what the scale says. The scale doesn’t differentiate between muscle and fat…it just gives you one very general number. A body that’s 140 pounds with 11% body fat looks MUCH different (and much better) than a 140 pound body with 25% body fat. Keep that in mind.

      Swimming is a great activity, and I recommend you keep that up. Performing this working 2 times a week, along with a session of HIIT cardio (biking or sprinting) and some heavy weight training will get you where you want to be. Remember, training your muscles is just as, if not more important than the cardio aspect of things. If you’ve got a sluggish metabolism, weight training will help speed things up, and have you burning more calories at rest, throughout the day. Make it a goal to increase your muscle mass, while lowering body fat percentage….not simply hitting a general number on the scale. Hope that helps – if you have any other questions, please feel free to ask! Thanks for checking us out, hope to keep seeing you around here.

      Matt

  23. Hello! First off i would like to thank you for sharing this workout! Im a 15 y/o guy and im looking for a good 5 day plan to keep fit, lose fat and build muscle. So i saw your post about the metcon challenge, and decided i want to try out the mix of this and the metcon, so i was just wondering, which ones do i do on this plan and which workouts do i do from metcon? I have weights at home and ive done some training before. And also, Im afraid ill have a commitment problem halfway and stop, so how long do you think it will take for results to show? Thanks in advance!

    • Well, the most important thing is you be consistent. If you aren’t able to consistently get through your workouts, it won’t matter how awesome the plan you’re on is. I would suggest doing the entire metcon fitness plan…mixing in the metcon challenge here and there. As far as results go, that all depends on how your diet and consistency go. If you adhere to near perfect habits, you should see some serious change in 6-8 weeks.

      If you want something even more customized, we’re launching a customized video fitness plan later this spring. You give us your information and goals, and we’ll design a customized plan for you. Each day you’ll have a trainer leading you through that day’s workout – kind of like a different exercise DVD everyday…but that’s been customized for you. If that sounds like something you’d be interested in, let me know and I’ll get you on our early sign up list so you’ll be notified when it launches.

      Any other questions, please feel free to ask!

      Matt

  24. First of all thank you so much for this great workout! I came across this on Pinterest and I tried it today. It is DEFINITELY a workout! I am a full time nursing student, mother, and wife, and it is literally impossible to go to a gym and be consistent with it. I am 5’7″ 160 lbs and never work out. I am wanting to have a lean, fit, & healthier body and I’m sure your workout will help me reach my goal, especially now that I can do this right in my living room!. Thanks again so much!

    • Awesome to hear you’re enjoying this workout. It’s definitely a tough one, but I can tell you this… it WORKS!

      If you’re looking for something to really turn up the intensity, I’ve included a link for you to check out: http://blog.shareitfitness.com/2013/fitplan1/

      We’re launching something called FitPlan in the next month.

      It’s a customized video fitness plan designed on your goals/background. Each day you’ll have a video of a trainer leading you through that day’s workout – kind of like a different exercise DVD everyday…but that’s been customized for you. Take a look and see what you think.

      Either way, please let me know if you have any questions about this workout, or anything else – I’m happy to help.

      Matt

  25. So I’m a 16 year old girl, 5’8, and 126 lbs. I really want to get fit and tone up. I only go to the gym when my mom wants to and that’s not very often so I don’t really have any way to get into shape. Would this workout be the best for that? Thanks for you help!

    • Hey Brittyn, thanks for the comment.

      First off, you absolutely do NOT need a gym to get fit. I can’t tell you how many users we’ve had who have gotten tight, toned, and really fit with our at home workouts.

      I would suggest using this routine at home, 2-3 times per week. On top of that, consider our HIIT workout plan, another day or two a week.

      If you want to invest in some dumbbells, we’ve got even more at home workouts for you.

      Lastly, if you’re looking for something customized to your needs and goals, we’re launching a video fitness plan, called FitPlan later this month. Each day you get a different video workout led by a trainer, that’s been customized for your goals – it’s kind of like getting a different exercise DVD to follow along with every day. If that sounds like something you might like, let me know and I’ll put your email address on our early sign-up list so you can be notified when it launches.

      Thanks again for checking us out, and if you’ve got any other questions, please feel free to ask!

      Matt

  26. hi i’m a 13 year old girl, 5’7 and 159 lbs. I do tae kwon do on mondays, wednesdays, and fridays for about an hour and 15 mins. Then, I have a 2 hr softball game every week, on different days. I want to be 129 lbs and really tone up and become slim by hopefully july, can i do it adding this workout? Will this burn the FAT or just build muscle? And, will i LOOK thinner? i have a 30 inch waist, and i want to bring that down too, to about 27-28 inches.Thank you btw!

    • Hey there, thanks for checking us out.

      It sounds like you’re pretty active as it is already – that’s really good! Rather than adding even more exercise to your plate, I’d suggest you hold off for the time being. I bet if you just cleaned up your diet a little bit you’d have no problem losing any excess weight. Take it one step at a time – replace all the juice and soda you drink with water. That alone should help a great deal.

      You’re only 13, you’ve got plenty of time to do some serious workouts – for now, I”d just recommend staying active with your friends, playing sports, and developing a base of knowledge about what types of foods are healthy and unhealthy. You do those things and you’re already light years ahead of most of the adult population.

      Hope that was at least a little help – please let me know if you’ve got any more questions!

      Matt

  27. I’m a 20 year old, 5′ 6″ woman that fluctuates somewhere between 150 and 155 pounds with a waist measurement of 33″. I have been rather sedimentary for the past 2 months (I used to do about 30-60 mins of exercise 5 days a week), and, after looking through many of the exercises on this website I’m not sure where to begin. Could you let me know what workouts would be appropriate for me now and how to progress?

    • Hey Danae – thanks for the comment.

      First off, it really depends on where your current fitness abilities are at. I think 2-3 sessions of high-intensity cardio, and perhaps a day or two of total body strength training (check out the MetCon Challenge Workout on the blog) would be a great start.

      If you want something a little better, you may want to consider getting a customized fitness routine. We’re launching FitPlan, which is our video-based customized fitness plan next month. Each day you’re given a different video (as well as text version) workout to complete – it’s kind of like doing a different exercise DVD everyday.

      If you might be interested, let me know and I can add your email to our pre-sign up list which will get you a discount on your monthly membership ($7.50/month).

      Hope that helps and let me know if you’ve got any other questions. Thanks!

      Matt

  28. Awesome Workout Plan……..
    I m 16yrs …. 5.10 in height….
    I weigh 80 kilos..:P……..and i want to lose 20 kg in about 3 – 4 months
    I go to gym in Morning for about 40 minutes…….
    I was wondering to do some workout in the evening too so i could burn more fat!
    This workout looks GREAT……….
    so if i workout 2 times a day…….
    will it be safe ??????
    and will i burn a lot of calories???

    • You really should make a goal to drop X number of inches, rather than X number of pounds. The number on the scale isn’t a great indicator of your progress. If you woke up tomorrow and had dropped 20kg, but it was all in the form of muscle, you very well may have reached your goal, but you’d have a terrible physique and be completely unhealthy.

      Focus on dropping body fat while building and/or preserving muscle mass. I’d caution against working out two times a day, every day. If I were you, I’d focus 2-3 days on heavy lifting, add another 2-3 sessions of high-intensity cardio, and maybe round things out with an hour or two a week of yoga or other total body strengthening and flexibility work.

      Hope that helps – give me a holler if you still have questions.

      Matt

  29. Hello, I am 17 yrs old, 6’1″ tall and 90kilos. I used to be very fit when I was working out with my friends as I found it easy to exercise with motivating companions. Recently, Those friends and I have had conflicting schedules and I am forced to work out alone. This workout routine looks nice, and I am not worried about accomplishing the sets or anything of that sort. My issue is self-motivation to coerce myself into exercising everyday — To start a habit. I was hoping you would have some helpful tips to get myself into a habit of doing this routine daily.

    • Hey Victor – thanks for the comment.

      Motivation is a tricky thing, as there are so many factors involved in achieving and maintaining high motivation levels. That said, motivation is vitally important and will likely become the biggest determining factor in whether or not a person achieves their goals.

      I think you’d do well with a structured routine and the accountability a buddy can provide. We develop lots of video-based workouts, where you actively workout alongside an actual personal trainer who is instructing and motivating you. Our workouts are filmed in a way that you should strive to keep the same pace/intensity and rest times as the trainer on your screen. In my experiences, individuals have found training in this manner to be far more beneficial and enjoyable than simply going to the gym with a list of exercises to complete…but to each their own.

      We’re launching our FitPlan next month, which is a customized fitness plan using the type of workouts I mentioned above. If you think you’d be interested, let me know and I’ll add your name to our list of early sign-ups.

      In the meantime, if you’ve got any other questions, please feel free to give me a shout.

      Matt

  30. Hey Matt.. This seems like an awesome workout! I’m 32, 215lbs, and obviously not very in shape at all. I attempted starting this workout today and after the warm up circuit I was quite out of breath and very, very “jello” legged. It seemed like the last set of the warm up did me in pretty good. Would it be worthwhile for me to do one set of all of the exercises until my body is more used to actually being active?

    Do you have any suggestions on how to get my body acclimated or how I should start getting into this routine? Also, does it matter WHEN I do these exercises? In the morning before work or after work? Or does it really make a difference at all?

    • Hey Phil – thanks for the comment.

      I think you hit the nail on the head – I would start off doing 1 set per exercise, moving from one exercise to the next, kind of like a circuit workout. I would gradually bump this up to two sets….then three sets. This should help your body acclimate to the work load properly.

      As far as night/morning workouts – I personally don’t think it matters. I would workout whenever I felt I had the most energy – this should also help you get through the entire routine.

      Hope that helps. If you have any further questions feel free to reach back out! Thanks.

      Matt

    • Hey Tay -

      Definitely – almost any exercise in any of our workouts can be altered depending on your specific needs. For the tuck jump, I would suggest replacing that with butt kickers. Butt kickers are essentially running in place, but exaggerating the upward movement of your leg, so your heel is touching your butt (or coming pretty darn close) each time.

      This will not only elevate your heart rate the way tuck jumps will, but it will also target your hamstrings, giving you a nice burn and helping lean things out down there.

      If that isn’t clear, feel free to give me another shout and I’ll see if I can explain better. Thanks for checking out the blog – hope to continue seeing you around!

      Matt

  31. I am 27 and a full time student,full time worker oh and a single mom of a 4 year old. i have gained about 30 pounds in about 6 months. I know weight 180 and i now a size 10-12. i would prefer a size 4
    and at least to get round 130. With my schedule i feel like i need to get motetated and plug in the time. I just seem to get discouraged. i do go to the gm maybe 1x a week as it is hard with life. This workout seems like a great start.

    • Hey Heather!

      Sounds like you’ve definitely got a full plate! As you probably know, slowly bumping up the workout schedule is a must if you want to make real progress. I think shooting for 3-4 days to start would be a nice goal.

      The great thing about our blog and website, is almost all of the workouts can be done at home. The INTENSE At Home Fat Burning Cardio Workout is a great place to start and will surely help you start stripping away that body fat.

      If you’re looking for something a little extra intensive, we’ve got something called FitPlan, which is being released in the coming month. It’s a customized video fitness plan – based on your needs and goals, each day you are assigned a different fitness video to complete (kind of like a different exercise DVD each day). It’s completely customized to your situation, so if you only need at home workouts, we can create that for you. If you’re interested, let me know and I’ll put you on our early sign-up list, which will get you a nice discount ($7.50/month).

      In the meantime, if you have any other questions, please feel free to reach out – I’m always available to help you guys reach your goals and get your life back on track!

      Thanks for checking us out and hope to keep seeing you around here!

      Matt

  32. So i’m just about 19 and time is not the issue but i feel like if i do a quicker workout then i will be more motivated. I weigh about 145 to 150 and about 5’10″. I’m trying to get more in shape because I am a fire fighter and I would like to gain some muscle. I have a bit of fat but little muscle is the problem. I want to burn that little fat and gain and build toned muscles. Would this be a good workout then?

    • This is definitely a great workout – ESPECIALLY for endurance training and overall fat burn. I would supplement this workout with a more strength-based workout. Check out our MetCon Challenge workout – this should be a very solid, and relatively quick (30ish minutes) workout that will help you build strength and add lean muscle mass.

      If you’ve got more questions, please keep them coming! Thanks for checking us out.

      Matt

  33. Hi I’m a 14 year old girl and I’ve gained about 17 pounds since last
    June. I weigh 135.6 at the height of 5’4. I want to get down to about
    115. Would you say that is an unhealthy weight? I’d love to be smaller
    and love myself, but nothing dangerous for my body. This cardio looks like
    it could definitely help my weight along with eating right. I want to
    lose inches off my calves, thighs, and stomach. Would this workout be a
    good choice?

    • Being that you’re only 14 years old, I wouldn’t worry too much about an intensive exercise program. A good, clean diet, avoiding high-sugar/high (bad) fat foods, and staying active outdoors with your friends is all you’re really going to need.

      Don’t worry so much about your weight…you’re way too young to be concerned with those things. It’s great that you are aware that you may need to clean up some of your habits, but please don’t obsess about a certain number on the scale. You’re still growing – just stay active, play sports, and avoid sodas, candies, cookies, etc.

      Matt

  34. I’m a female: 5″3′ and I’m almost 18 and weigh about 120lbs.. I wanna lose weight before mid August or end of july! Specifically my belly, inner thigh, and the fat in my triceps area (basically all the areas that girls get fat in). If I do this ecercise routine everyday do you think it’s possible? Thanks in advance!

  35. Hi, this workout is very challenging – I love it! However, despite being reasonably active (I play female rugby and go to the gym a few times a week) I’ve never been able to do a press up and am finding the walking ones impossible to do for a full minute – my shoulderblades get searing pains whenever I try! Do you think I’m doing it wrong, or would you be able to suggest an alternative?

    Thanks,
    Shani

    • Hey Shani –

      Glad you are liking it – it’s definitely one of our more popular workouts around here. It’s hard to say if you’re doing it wrong without seeing your form, but definitely try to keep your shoulders “locked” in place, or in other words..keep your body in line, as if you were doing a high plank. Don’t let your chest sag lower than your shoulder joints.

      It’s likely you just haven’t built up the strength yet. The times listed are general guidelines – I would suggest doing them as long as you can, with a goal of working up to that full minute. Hope that helps – if you still need help feel free to comment again! :)

      Matt

  36. Hey! I am a 22 year old girl who is 110lbs and 5’3. I am super slim but in the past few months I’ve developed a lot of belly fat! What are your suggestions for cutting this down in a short span of time since I’ll be starting school in about a month. As well, I prefer exercises that don’t require lots of jumping and stepping since I live in a super old squeaky house with people living in the basement. I know those are tons of restrictions but any help would be appreciated!

    Thanks!

  37. Hey Matt just want to say thanks for the great info. I am a 26 mother of 2 and up until I had kids never really worried about my body. Didnt take to much care but was fairly athletic. But after a lomg time of abuse (unhealthy eating, drinking, no exercise) I have decided now is the time to start taking care. I have a goal that I will be able to run 5km without stopping so in conjunction with a beginners running program I will be using your above program. So thanks again!!!

    • Congrats on taking the first and biggest step towards your new (healthy) life!

      A lot of people have had great success with this program, so I’d expect the same for you as long as you stay consistent and watch the diet. I’d suggest supplementing this plan with any one of our weight training workout plans as well. If you need some suggestions let me know!

      Matt

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  39. im a 19 year old girl and 5′ 5″ i weigh 58 kgs i really need to fit back in my jeans i am eating right and working out everyday but i dont really see a change can u please help me. thankyou

    • You may just need to bump up the intensity of your workouts…and this routine is a great start.

      If you’re interested in getting a program specifically created for your needs, let me know – we’re launching FitPlan, our customized video fitness plan this week and it seems it would be a pretty good option for someone in your shoes.

      Let me know if you’re interested and I’ll squeeze you onto the first wave of sign ups. Thanks for checking us out and hope to keep seeing you around here!

      Matt

  40. I’m 20 years old, I weight 167lbs, and I’m 5’4″. I am getting married in about 11 months, and I need to lose about 15-20 pounds to fit into my dress an feel confident! I need to work every part of my body! Would this workout be good for this? Also, do you have any other suggestions? Thanks!

    • Hey Erica – thanks for the comment.

      First off, you have a TON of time, so rest assured you ARE going to be able to make the changes you want. Remember, slow, steady, and consistent progress is so much better than fast weight loss that ends up creeping back on.

      This workout is a great way to burn calories and build endurance, but it’s not going to do a whole lot for your total body conditioning. It sounds like you’re a pretty great candidate for our FitPlan, which we’re launching next week. It’s a video fitness plan that assigns you specific workouts each day, based on your specific goals. Just leave your email here and you’ll reserve your spot on the list: http://fitplan.shareitfitness.com/

      Any other questions at all, please feel free to leave another comment. Thanks!

      Matt

  41. I’m 21 years old, 5’11 and roughly 163 pounds. I lost 125 pounds between the ages of 17 and 19, and have been trying to get the last 15 or so pounds off for the last 2 years. However, my body will not budge. I eat sensibly. While I’m not as strict about my diet as I was when I was consistently losing, I seriously changed my lifestyle; I never go overboard in my eating, I cut out the vast majority of the “bad” foods, I still roughly monitor my caloric intake and keep it between 1500-1700 daily. I go on 7-9 mile power walks, holding various inclines, 4-6 times weekly. But my body just won’t go lower than 162 pounds. No matter what I do. I’ve tried kick starting my weight loss in various ways such as a couple days fasting or a cleanse of sorts, but no dice.

    Will this workout help me push through this incredibly long plateau? Or do you have any advice on how to get off these last few pounds?

    • Hey Court, thanks for the comment.

      First off, great job on the weight loss – that’s a huge number, and no small feat! As you’ve probably found out, the last 10-15 pounds are always going to be the hardest. Gains are much slower now, but trust that you’re still making progress.

      From what you’ve described I think you need to bump the intensity of your cardio workouts. Power walks don’t do much for your metabolism, so we want to get you doing workouts that bump your metabolism, while also shed the maximum number of calories possible in a short time interval. When you overdo the cardio, you start losing muscle gains, which in turns lowers your metabolism and makes it harder to burn fat. This workout is a great example of a cardio routine that is short, sweet, and challenging enough to help get you back into calorie burn mode.

      While this workout is great, I think you could stand to benefit from something a little more intensive. We’re launching something called FitPlan this upcoming week – it’s a video fitness plan that is customized to your specific needs/goals. I think a customized workout is always going to be better since it’s created specifically for you. If you’re interested, you can leave your info to lock a spot down (http://fitplan.shareitfitness.com/).

      In the meantime, if you have any questions or need additional advice, please let me know, I’m always happy to help!

      Matt

  42. Hi, I’m so excited about this program. I’ve been working with a personal trainer for the last couple of months and I adore weight-training, mainly because I immediately saw results. However, I hate cardio and its near impossible for me to motivate myself to run/cycle, etc. when I go to the gym on ‘cardio’ days I just end up lifting weights :D. Unfortunately that means I’m still stuck with quite a bit of body fat, especially around my tummy.
    So, my question: if I do this circuit 2x per week, combined with lifting 2-3x per week, will I be the toned, ripped goddess I desire to be?

    • As you probably figured out, cardio is a necessary part of the equation, especially when you’re trying to burn fat and tone up. That said, cardio doesn’t have to be straight running/cycling. My advice would be to complete some metabolic conditioning routines each week, along with an uptempo cardio routine like this one. Metabolic conditioning is essentially weight training combined with cardio..so you’re going to be getting the best of both worlds.

      If you’re looking for something more structured and specifically created for you, I’d recommend checking out our FitPlan. It’s a video fitness program that’s been specifically customized to your goals/needs. We’ve got a few slots left, so if you’re interested in learning more, leave us your email and we’ll send you info when it launches this week. (check it out here: http://fitplan.shareitfitness.com/)

      If you’ve still got questions or need more advice, feel free to leave another comment! Thanks for checking us out and hope to keep seeing you around here!

      Matt

  43. Hi Matt,
    I am 22 years old and just had a beautiful baby girl about 2 months ago. I did lose about 30 pounds since i’ve had her but i was over weight before her. I am about 5’5 and 198lbs. Huge I know. I use to smoke and was down to 130lbs and I was really comfortable at that weight and would LOVE to get back to that. Just curious what would be best for me to get back to the shape I would like to be. It also needs to be mom friendly because I am with her when i’m not at work or school. because i am a full time worker, student and mommy.

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  46. Hey Matt,

    I am a 15 year old male determined to lose his belly fat! I’ve been doing this workout for a few weeks now, but I can’t seem to lose that pesky lower belly fat. I have seen an improvement in the upper abdominal area but not as much in the lower. I really want to burn off my love handles, what am I missing?!

    I am about 5’6″ at around 150lbs

    • Hey bud – I think you’re biggest priority should be placed on your diet. I bet if you eliminated a lot of sugary drinks, snack foods, chips, etc. you’d drop that weight in no time. You’re still young, so engaging in a set exercise program may be a little too much for you. Just stay active, improve your diet, and if you want to do a little exercise, shoot for this workout a couple of times a week.

      Matt

      • Thank you so much! Is there anything at all i can do to lose my love handles quicker though? My belly is getting flatter but it doesn’t seem it as much with my love handles. It is extremely tedious and I am determined to lose them!

        Once again, thank you.

        • If your belly is getting flatter this means you’re on the right track and the things you’re doing are working. Of course, slimming down ALL over is going to take some time – certain people hold on to fat in certain areas of their body longer than others. For you, it sounds like your love handles are this area of your body. To flatten those out too, it’s important to continue the efforts you’ve been doing, but being smart about it and changing things up/increasing difficulty when appropriate.

          A lot of people have been having some great successes with our FitPlan workout program – I would suggest taking a look at that and determining if it’s right for you.

          Check out this quick promo video right here: http://vimeo.com/71529099

          More info found here: https://shareitfitness.com/fitplan-sign-up/

          Let me know if you have any other questions!

          Matt

          • Thank you and sorry, I do have one last question. As was aforementioned i have been doing this for a while and I would do it until I was too fatigued to continue, however I have not been able to complete the workout.
            Should I aim for a workout at a more moderate level or is it alright as long as I keep pushing myself in this?

          • You nailed it – keep using this workout and pushing yourself to do better each time. Sooner or later, you’re going to be breezing through this workout…at which point it’ll be time to bump it up.

            Matt

          • Thank you so much! It motivates me that much more knowing what I’m doing is the right thing to do.

  47. hey I am a 15 year old girl I just want to know will this actually help me lose belly fat because I have tried everything

    • Hey there. I would suggest you not obsess over your workouts just yet – you’re still young and growing. I would place more of a focus on your diet by eliminating sugary drinks, junk food, white flour-based foods, etc. If you want to try this workout, go for it, but also look for other active hobbies. By doing this you’ll no doubt lower your body fat across your entire body, belly included.

      Matt

  48. Hi! I’m a 42 yr old female cancer survivor. I have excessive scar tissue. I have lost a total of 194 lbs slowly the right way. It has taken me almost 9 years. However, I am really struggling with this last 90 lbs. I can’t seem to lose it at all. I want to lose the weight and tightly firm everything back like it was before all this happened to me, including the massive weight gain. Please help.
    Grateful in advance.

    CC

    • Cocao – Congrats on the huge weight loss…as well as being a cancer survivor! Both my parents are cancer survivors, so it’s something that touches very close to my heart. Sounds like you’ve made a ton of progress, but need a little helping getting over that last hurdle. I think you’d be a great candidate for our FitPlan program. If you’re interested in learning more, check out this post (and video): http://blog.shareitfitness.com/2013/fitness-plan-invites/

      Once you check that out, shoot me a message and lets talk about how we can get you started!

      Matt

  49. Hello i am 5 foot 4 17 year old female. Ive been over weight my whole life. The only weight loss ive experienced was through weight watchers when i was 13. It took me a year to lose thirty pounds. I was 150 by my freshman year but the weight seemed to creep back up despite my best efforts to eat healthy and stay moderatley active. I am now 182 pounds and in great need to lose the thirty pounds again. Im a very healthy eater and i walk alot and do stairs at school, but the weight just hasnt budged and ounce. What i know about my biological factors is that im an endomorph body type and my metabolism is very slow. Any advice?

  50. Hi Matt, I’m an 18 year old, 5 foot 6 girl weighing about 160. I’ve always been overweight but I lost about 20 lbs a few years ago and it came back. I cannot really afford to eat the best foods, but I do get nutrients. I’m starting to work out even harder now and I am still struggling. The way I used to workout, I could workout on the elliptical for 2 hours in one day and the next day I’d be down 5 lbs. How? I have no idea. But I don’t have a gym membership now and its extremely hard for me to burn tons of calories like i used to at the gym. How long would it be for me to run on a treadmill to burn about 700 calories a day like I use to? I eat more than enough to keep up with my calorie intake so that I’m not starving myself by working out too much. No matter what workouts I do at home, I can’t seem to lose a pound. Please give me any tips and advice you have for me. It would mean so much for me to have a good body and confidence again. Thanks so much.

    • Hey Beth – thanks for the message.

      First off, healthy eating = expensive is a myth. I’d be happy to show you how you can eat healthy for less than you’re probably spending right now! Now, as far as the workouts go, it sounds like your quick weight drops were simply water weight. When I used to wrestle, I could drop 8-10 in a 3-4 hour workout to make weight..but a few days later, that weight would be right back on. The most efficient way to actually lose weight AND keep it off, is by hitting your body with a wide variety of stimulus. From the sounds of it, you’d be a good candidate for our FitPlan program, which is a customized video workout system which delivers a new workout video every day to keep your body making progress. If you’re interested in, let me know and we can discuss your goals, etc. further.

      Matt

  51. Hi Matt,

    I’m an 18 year old male currently doing my last month of training before shipping off to boot camp. I do cardio/ab/pushup workouts every day and I keep losing weight, but after a while the routine gets “boring.” What kind of workouts can I do that kind of keeps my body on its toes while still losing the weight that I am right now?

    • Hey Kevin! First, from all of us here at Share It Fitness, our deepest thanks for your service to your country! Sounds like you’re doing a great job with the workouts as you’re seeing progress, but we know all about how things can get stale with the same old workout over and over. We’d like to help you out with your last month before shipping out and give you a free month of our FitPlan online training platform which will give you a new video workout to follow along with every day. I think you’ll find it to be exactly what you’re looking for, and you can do them pretty much anywhere that’s convenient as long as you have a wifi connection. Shoot us an email at support @ shareitfitness .com and we’ll get you a promo code for the free month. Thanks again in advance for helping keep this country safe and we hope to hear from you!

  52. Hello there!

    I’m a 17 year old female. I’m so glad I’ve found this page, I will definitely give it a try.I’ve been doing pretty well with my diet.. I don’t drink sugary drinks o, in fact, I don’t drink anything else except water. It’s a habit I’ve developed. But some people around me have told me that I should at least drink some milk.. So, my question is, is milk essential in my diet? If so, what kind of milk should I drink?

    I hate coke, I avoid pastries and junk food (but I do treat myself to a slice of cheesecake once in a while), I eat fruits and vegetables every day and I cut down on refined carbs.. I consume around 1200 cal per day (sometimes a little bit more) and I try to keep myself active. I’m not fat, but there are some body areas that I would find problematic sometimes.

    My goal is to shed a few pounds, to feel stronger, and to get a toner body. I think the only problem I’m struggling with is consistency..

  53. Matt please help me. i have been struggling with my weight since i remember. mainly because my lack to be able to ever start. im 20 years old 5’6 220 pound my self confidence is so low due to me being uncomfortable with my weight. is this workout something that if i stick to will hep me burn fat and shed the pounds? how often should i work out. im looking to lose weight asap.

    • Hey Bridgette – don’t worry, help is on the way :)

      Based on your descriptions, I think your best bet would be to go with a more comprehensive and intensive fitness program. Have you heard about our FitPlan training system? If you’d like to know more and have us run a health assessment on you, let me know and I’ll get you started. Thanks!

      Matt

    • Good news is, you’re tackling this problem at a young age. You’ve got plenty of time to get that weight off, but it’s good that you want to start now. This workout is great, but to be perfectly honest, it may be a bit much for you right now.

      I think your best course of action is a more specific program that really aims to help you take a gradual approach to your weight loss. Let me know if you want some detailed advice and we’ll get you started by filling out your health and goal assessment. Thanks!

      Matt

  54. Hello Matt. Im 5’9” and i weigh 145 pounds. I have about a month to get to 130 pounds. I am constantly hungry and craving for chocolate, its insane! I hardly have any time for working out and when i run on the treadmill i do not have the motivation to run more than 10 minutes. Can you please help me to how i can lose a lot of weight in a month? Does doing cardio workouts in your room help? I really need to lose weight asap but I’m not sure a month is enough…

    • Hey Tasha -

      Losing a bunch of weight in a short period of time isn’t always possible. A gradual approach is always what I recommend. That said, any sort of uptempo, high-intensity cardio routine is going to help you burn fat. Stick to this program, or our customized FitPlan workout program, and you should start seeing noticeable differences in your body.

      Matt

  55. Hey Matt I am 5’4 and 26 years old weighing over 250 pounds will the exercises in this post help get the weight off and keep it off.

    • Hey JW –

      Given the level you’re currently at, I think this program might be a bit much to start with. Personally, I think you’d be better suited starting a gradual training program that is more customized to your specific needs. If you’re interested, I can send you a health assessment form to fill out so I can get a better idea of your background, and get you started with a fitness program to match.

      Matt

  56. Hey Matt, I’m 20 years old 5’7″ and currently weigh 165 and in January of 2013 I weighed 215lb within 2 months I dropped to 180lb and then I started struggling to lose weight. I eat healthy and watch the sugary drinks but I can’t lose anymore weight, I would love to see 130lb and a toned body. Will this workout help me achieve my goal??

    • Hey Cheri –

      Awesome job dropping that weight! You’re definitely on the right track.

      Personally, I think you’d be best suited following a customized program. It sounds like you made good progress on your own but then hit a wall of sorts. To get you back on track, I’d probably recommend a mix of HIIT, MetCon workouts, and complex lifting. If you’re interested in a customized program, let me know and I’ll get you a health assessment form to fill out.

      Thanks!

      Matt

  57. Thank-you so much. I never have liked doing workouts, but this workout is pushing me to my limits, and I very much enjoy that.:)