Total Body Makeover Workout

You're setting objectives.

Putting down your motivations for losing weight makes you excited about the changes you're about to undertake. 

You're eating hunger-stoppers.

Several diets starve you enough to devour your iPod—next? what's A calorie pile-up and a failed plan—not due to willpower, but to hunger! 

Write it down!

According to psychologist Judith S. Beck, PhD, author of The Complete Beck Diet for Life, reminding yourself daily why you want to lose weight keeps you on track.

Lose fat, develop muscle!

Running isn't the best method to lose weight. "Circuit training—doing both short, powerful aerobic intervals and strength training—blasts fat and calories quicker than anything else.


Cardio: Shoulder hop and reach

Stand with feet together and arms at your sides. Step left and squat with feet slightly wider than hip-distance apart. 

Power: Pull.

Kneel in front of a stability ball and put your elbows on the ball at 90-degree angles to form a modified plank with forearms on the ball, chest off the ball, and core braced.

Strength: Punch, twist

Sit on a stability ball with knees bent and feet on the floor, gripping an 8-to-10-pound dumbbell in your right hand. Roll down until just your head, neck, and shoulders.

Cardio: Roll-shuffle ball

Push your butt back to squat with feet wider than hip-width apart and a stability ball in front of you. Push the ball right with your left hand while shuffle-catching it.

Cardio: Down–Up tuck

Lay facedown on a mat, elbows bent and back. Jump to a standing crouch using your core. Jump with both arms outstretched in front of you, palms down, bending your knees to connect your thighs to your palms..

Triceps extension

With a 5-to-8-pound dumbbell in each hand, stand with your left leg stretched back and the top of your left foot on a stability ball. 

Strength: Single-leg curtsy curl 

Stand with feet shoulder-width apart and turned out, an 8-to-10-pound dumbbell in each hand, and arms at your sides. 

Cardio: Reverse lunge

Stand feet together. To reverse lunge, step your right foot back and bend your left knee to 90 degrees. Touch the floor by the inner of your left leg with your right arm.