The following workout is a very simple routine that overweight and obese individuals can perform. All you need is a training mat and your bodyweight. The workout was created by Craig Ballantyne, author of Turbulence Training.

Exercise #1: Double Leg Hip Extension, 5 repetitions

Lay down with your back on the floor, and feet flat. Place your hands to your sides, palms down. Raise your hips up so that only your feet, hands, upper back, and head is touching the ground. Lower yourself and repeat.

Exercise #2: Kneeling Pushups, 5 repetitions

Place your hands on the ground. Keeping your back straight, kneel down and tuck your feet behind you. Lower your body towards the ground until your chest is just an inch off the ground. Press back up.

Exercise #3: Single Leg Hip Extension, 5 repetitions

This is just like the Double leg Hip Extension, except for the fact that you will perform it with just one leg. Lift one leg off the ground, raise your hips off the ground. Perform 5 repetitions and repeat with the other leg.

Exercise #4: Planks, 10 seconds

Place your forearms on the ground. Raise your body up so that your body is parallel to the floor and only your forearms and toes are touching the ground. Keep your back straight.

Exercise #5: Side Planks, 10 seconds

This is similar to planks, except that your doing them on your sides. In the side plank, only one forearm is resting on the floor and you hold the position facing to one side. After 10 seconds, repeat on the other side.