Not loosing any weight? Try this

15 minute on the stairs (not the stepper the actual stairs that circulate)

12 reps 3 sets of each - Don’t do it in a row do one then the other until you have done each 3 times or you will get bored.

- Use a medicine ball or 3-5 lbs do a normal squat. The arms are in a 90 degree angle and your hands next to your head. As you go to squat press your arms up. (Shoulder press).
- Walking lunge 6 one way 6 back (if you can with lbs in your hand use them)
- Lay on a matt with your legs up in exactly 90 degree angle. (May not sound like much but it works the fuba area (right above the vagaga).
- Plank – 15 seconds

After the 3 reps are done of each then continue to this..

- Pick up ball squat. Put your legs in a wide stance toes pointed out place a ball or lbs on the ground right in front of you. Squat pick up the lbs and lift above head and squat to put it back on the floor. That counts as one.
- Backward knee lunge. Stand in a normal stance. Bring your knee in front of you like you are about to kick and bring it back in to a lunge. Do each leg separate 12 each side. This should be done in place; there is no traveling.
- Bcycles – I am assuming you know how to do these.

This should take about 45 minute. If it is not do some miscellaneous arm exercises like tricep dips, bicep curls, and crunches.

15 minutes on the elliptical (intervals)
3 minutes run 3 minute walk for 12 minute
3-5 minute cool down

This workout done at a quick pace could burn 650-800 calories