If you want to loose weight and improve your general body image and fitness quickly, it is best to do a full body workout at least two to three times a week. You should include exercises that target all the main areas of your body, and it is a good idea to have rest days between the workouts to lessen the risk of injury.

Here is a sample full body workout routine that would be suitable for a beginner, and can be carried out at home with the relevant equipment, or in the gym:

· Shoulders – seated dumb bell press. You should warm up with a set of 20 repetitions, and then follow with set of 15 repetitions once the muscle is primed.

· Back – Lat machine pull-down. This is a variation on a chin-up exercise, but much easier for beginners. Warm up with a set of 15 repetitions, followed by a set of 12 repetitions

· Chest – dumbbell bench press. Grip the bar with your hands slightly wider apart than your shoulders, and concentrate on driving the weight up mainly from your chest muscles, and not your back and arms. Warm up with a set of 20 repetitions, followed by a set of 12 repetitions

· Biceps – Standing barbell curl. This is a great exercise for building dense muscle and should be the foundation of any arm exercise program. Make sure you are squeezing the muscles as you lift for maximum impact. Warm up with a set of 20 repetitions, followed by a set of 12 -15 repetitions

· Triceps – Triceps kickback. Triceps are often neglected from workout routines, which leads to an uneven muscle balance on the arms. Warm up with 15 repetitions, followed by a set of 12 repetitions

· Upper legs –leg press. This exercise is only effective if you use the full leg extension, so keep the weight manageable and always ensure you can perform full repetitions. Also try and avoid locking out your knees as this takes the stress off of your thighs and reduces the impact of the exercise, and also puts unnecessary pressure on the knee joints. Warm up with 20 repetitions, followed by a set 15 repetitions.

· Calves – Seated calf raise. This can be a tricky exercise, so it’s best to do this in the gym first with an instructor to guide you through it. Warm up with a set of 20 repetitions, followed by a set of 15 repetitions.

· Abdominals – Crunch. There are various types of abs workout, but the crunch is one of the most popular ways to exercise abs, as it really targets and improves strength in this area. Warm up with a set of 20 repetitions, followed by another set of 20 repetitions