Healthy Routine (Daily)?

I don't really know what and how much exercise i should be doing and what to eat in my daily life.

well im 14 years old and im 41.5 kilo's and 156cm height.

please help me

and i do get home from school pretty late around 4:15-4:30 + homework and studying

Doing an effective whole body conditioning and weight loss workout

can be done entirely at home without any fancy equipment. A couple of

dumbbells is all you will need. (Even if you don't have dumbbells

there is usually something lying around the house that is heavy enough

to substitute in for them).

Here is a list of 20 exercises you can do right in your own home for

a great whole body conditioning and fat loss workout.

Exercises:

Group 1:

Bodyweight Squats

Bulgarian Split Squats

Y-Squats

Prisoner Squat

Reverse Lunge

Step Ups

One Leg “Get Ups”

Group 2:

Push Ups

Push Up and Point

Mountain Climbers

Decline Push Ups

Push Ups/Stick Ups

Step Up and Press

Squat and Press

Group 3:

Plank

Side Plank

Curl and Press

One Arm Rows

Bird Dogs

One Leg Deadlifts

Pick one exercise from each group and do them all back to back for a

mini circuit of 3 exercises. Do each exercise for a timed interval of

10 seconds for a total of 30 seconds per mini circuit.

As you get better at them work up to doing each exercise for 20

seconds for a total of 60 seconds per mini circuit.

Take 30-60 seconds rest between mini circuits.

For beginners do a total of 3 mini circuits to start. Working up to 4

or 5 as you get better at them.

Once you're ready to move to the next level add a second mini circuit

by choose 3 different exercises (one from each grouping). Do your

second mini circuit with the same time of work to rest ratio as your

fist.

If you feel you are already at an advanced level you can add one or

two more mini circuits up to a total of 4 mini circuits. These 20

exercises are just an example of what is possible, there are dozens

more that would work in this mini circuit style, you can incorporate

any exercise that you like into these mini circuits. This style of

workout is a great complete whole body conditioning and fat loss

program you can do right at home in under 45 minutes.

Do not eat processed food and pastry.