If you are going to lose weight and build muscle, then you are going to have to do some intensive training.
You are not going to be able to get rid of all the fat, but you will be able to get leaner and fitter.
A good training routine that will allow you to build muscle and also lose fat is the following:
Day 1
Cardio Warm-up: Light jog for 5-10 minutes.
Power Jump Jumps for 30 seconds
Jog for 5-10 minutes
1 minute on, 1 minute off rest interval
Med Ball Slides for 30 seconds
Jog for 5-10 minutes
1 minute on, 1 minute off rest interval
Med Ball Slides for 30 seconds
Jog for 5-10 minutes
Cardio Warm-up: Light jog for 5-10 minutes.
Day 2
Single Leg Push-Ups: Take one leg and push it up into the air so you are sitting with your leg straight behind you.
The leg must be straight and neither bent nor inverted.
Step up into a push-up position and push up as high as you can.
Step down and come back up.
Repeat 2 x
Cardio Warm-up: Light jog for 5-10 minutes.
Day 3
Squats: Stand with feet slightly wider than hip-width.
Squat down and back up until you can sit in the position you would take in a regular squat.
Steps back, then up and repeat.
Cardio Warm-up: Light jog for 5-10 minutes.
Day 4
Sit-Ups: Lie on your back and raise both legs out to the sides with your arms straight behind you.
Keep your body straight, and push back up until you can’t anymore.
Steps back, then up and repeat.
Cardio Warm-up: Light jog for 5-10 minutes.
Day 5
Bicycle Kicks: While standing, place your right foot behind your right thigh and bend your knee, keeping it straight.
Keep your pelvis on the ground as you kick your left foot in an upward direction with your left leg.
Step back, then up and repeat.
Cardio Warm-up: Light jog for 5-10 minutes.
Day 6
Single-Leg Deadlifts: With your knees bent, stand with your feet about hip-width apart.
Keep your back straight and core tight.
Grab a dumbbell in your left hand, bend your left knee, and put your left foot forward onto a mat or box.
Pull your body forward until your chest is over your left leg.
Squeeze your glutes and lower back to return to starting position.
Cardio Warm-up: Light jog for 5-10 minutes.
Day 7
Single Leg Push-Ups: Take one leg and push it up into the air so you are sitting with your leg straight behind you.
The leg must be straight and neither bent nor inverted.
Step up into a push-up position and push up as high as you can.
Step down and come back up.
Repeat 2 x
Cardio Warm-up: Light jog for 5-10 minutes.
Day 8
Squat Jumps: Come into a squat position, with a dumbbell in each hand.
Take one knee off the ground and jump up, landing softly on your other leg.
Jump up 2-3 times, and then jump back down to a squat position.
Then do it again.
Cardio Warm-up: Light jog for 5-10 minutes.
Day 9
Squat Jump: Stand with your feet about hip-width apart.
Slightly bend your knees and go into a deep squat position.
Drive your heels into the ground, making a loud “kicker” sound.
Jump up as high as you can, with a “thwack” sound.
Jump back down to a squat position.
Repeat 2 x
Cardio Warm-up: Light jog for 5-10 minutes.
Day 10
Leg Lifts: Sit on a stool with your feet about hip-width apart.
Keeping your back straight, lift one leg out to the side.
Gently bend your knee until it is in line with your butt.
Press the heel into the floor, making a loud “kicking” sound.
Return to the starting position.
Repeat 2 x
Cardio Warm-up: Light jog for 5-10 minutes.
Day 11
Side Lunge: Stand with your feet slightly wider than hip-width.
Stand with your feet slightly wider than hip-width.
Taking one leg, get into a lunge position and make an “L” with your knee to the side, like a “V.”
Drive your outside foot back and lift the knee-high off the ground.
Drive your outside foot back and lift the knee-high off the ground.
Keep your back straight and core tight.
Lower your outside leg and then come back up.
Repeat 2 x
Cardio Warm-up: Light jog for 5-10 minutes.
Day 12
Single-Leg Deadlifts: With your knees bent, stand with your feet about hip-width apart.
Keep your back straight and core tight.
Grab a dumbbell in each hand and take one leg out to the side.
Pull your body forward so you are sitting on the leg that is about shoulder-width apart.
Press through your heels, and bend your knees until you are in a squat position.
Press through your heels, and bend your knees until you are in a squat position.
Push back to standing and repeat.
Cardio Warm-up: Light jog for 5-10 minutes.
Day 13
Tiger Crawl: Walk with a heavy ball in each hand, leaving your hand’s shoulder-width apart.
Slowly crawl forward with your hands for 50 meters.
Return to start.
Repeat 3 x
Cardio Warm-up: Light jog for 5-10 minutes.
Day 14
Single-Leg Split Squat: Stand with your feet about hip-width apart and toes pointing forward.
Take one leg and split it into two parts.
Hold onto a kettlebell.
Pull the leg up and down so it is almost in a press, and then lift the knee-high.
Return to start.
Repeat 2 x
Cardio Warm-up: Light jog for 5-10 minutes.
Day 15
Kettlebell Swings: Walk with a kettlebell in each hand and your arms straight, with your palms facing forward.
Continue walking forward until you come to a 90-degree angle with the bell.
Keep your hips back and chest up.
Take the kettlebell in your left hand, while your right hand comes down to your side.
Raise your arm as high as you can.
Come back down and repeat.
Repeat 3 x
Cardio Warm-up: Light jog for 5-10 minutes.
