Warm upWarm Up before the workout with 3-5 minutes of jumping jacks or jogging in place.Workout A:Squat: 25 reps or as many as possible before a rest is needed which ever comes first.Hop Scotch: 30 seconds of max effort.Push Up: 25 reps or as many as possible before a rest is needed which ever comes first.Hop Scotch: 30 seconds of max effort.Repeat cycle 4 8 rounds.Workout B:Baby Burpee: 30 seconds of work, 30 seconds of rest.Repeat 4 12 times.Workout C:Lunge: 15 reps each leg or as many as possible.Hop Scotch: 30 seconds.Push Up: 25 reps or as many as possible.Hop Scotch: 30 seconds.Repeat cycle 4 8 rounds.Workout D:Squat Jump: 30 seconds of work, 30 seconds of rest.Repeat 4 12 times.Workout E:Lunge: 10 reps each leg.Baby Burpee: 10 reps.Repeat 5 7 times.Workout F:Squat Jump: Max reps in 10 minutes. Rest as needed and keep track of the reps completed. Try to beat rep count each time this workout comes up.Workout G:Tabata Intervals of the following:Hop ScotchSquatBaby BurpeePush UpA tabata is 20 seconds of one exercises (quick pace) followed by 10 seconds of rest. You should do this for each exercise for 4 minutes. Your entire workout will take 16 minutes.Follow a 4 days on, one day off, 3 days on, one day off cycle as follows:31 Day Workout PlanMay 1. Workout AMay 2. Workout BMay 3. Workout CMay 4. Workout DMay 5. OFFMay 6. Workout EMay 7. Workout FMay 8. Workout GMay 9. OFFMay 10. Workout AMay 11. Workout BMay 12. Workout CMay 13. Workout DMay 14. OFFMay 15. Workout EMay 16. Workout FMay 17. Workout GMay 18. OFFMay 19. Workout AMay 20. Workout BMay 21. Workout CMay 22. Workout DMay 23. OFFMay 24. Workout EMay 25. Workout FMay 26. Workout GMay 27. OFFMay 28. Workout AMay 29. Workout BMay 30. Workout CMay 31. Workout DYour DietFollow this diet planLets get this straight right now: diet is THE most important component of your fat loss journey. And while were being straight forward, Im asking you to endure some hunger pangs for the next 31 days.This is a crash course. This is all out war for 31 days on the blubber youve been hauling around. Let me ask you this, has what youve been currently doing brought you results? If you answered no, then its time for something different. And radically different. I promise you, a little gnawing in your belly is going to go a lot farther toward your weight loss than any workout I can put together.If you have set the goal to drop as much weight as possible in 31 days, be prepared to pay the price. No cheat days. No cheat meals. No cheat freakin tastes or bites of anything. Its ONLY 31 days! Exercise some damned discipline and give it your all.Eat lean meats, lots of fruits and vegetables, some nuts, and very limited amount of starchy carbohydrates and dairy. And keep the carbs to post workout only. Sound tough? Its not tough you can do anything for 31 days. Give it your all for 31 days and then make your decision. If you dont feel more energetic and your weight hasnt dropped, go back to eating your pasta and bread. Also watch your quantities. Keep meats to about size of your palm and nuts to one layer in the center of your palm (about 6 almonds). If you are hungry make yourself a big old salad you can eat raw or lightly steamed vegetables until your belly is full. Speaking of salads, the only approved dressing is homemade vinaigrette: 3 parts olive oil, 1 part balsamic vinegar, spices as you desire. Yum! A sample meal plan follows:That being said, here is a sample meal plan assuming a 6:00pm workout:7:00am Large fruit salad of melon, pineapple, and grapes.9:00am 1 banana. 1 small handful of almonds.11:00am Large spinach salad with grilled chicken, cucumber, tomato, and vinaigrette.2:00pm 1 apple.5:00pm 1 pear. 1 small handful of walnuts.6:30pm Post workout 8 oz of chocolate milk or small can of tuna + handful of carrots7:30pm Stir fried sirloin and broccoli.10:00pm How bad do you want to be shredded in 31 days? Ask yourself this before eating at 10 oclock at night. If you still feel you need to eat, try half a piece of fruit and a large glass of water.Here is the diet again