The Complete 17 Day Diet Workout Guide

Here it is…the 17 Day Diet Workout Guide. All it takes is 17 minutes… 

You can get in shape in 17 minutes a day. It’s that easy. 

The 17 Minute Workout is simple and effective. When you use it in conjunction with the 17 Day Diet and my Body Breakthrough Diet Program you will succeed.

Let me tell you how it works…

You’ll work a typical trouble spot (tummy, thighs, and arms) for 17 minutes each day to spot-reduce and spot-tone those areas.

Here’s What You’ll Need for the 17 Minute Workout

1) Light dumbbells and a resistance band: Perform high repetitions with them. Women: Use dumbbells in the 5 to 10 pound range; men, dumbbells in the 15 to 30 pound range. 

2) A watch: So that you can time your 17 minutes. You’ll also do some cardio to help release fat from your entire body. 

The 17 Minute Workout

I’ve laid out the 17 Minute Workout for you here. Doing this workout six times a week (remember, each workout is only 17 minutes!), along with the 17 Day Diet, should help you get faster results and boot fat out of storage. 

Monday: Lower Body Fat Blast

17 Minute Workout Guide

Today, let’s start remodeling your thighs and hips. We’ll get the blood circulating to fatty areas and help metabolize and pry off that fat. Here are the exercises:

Dumbbell Squat 

Grasp a weight in each hand; hold them alongside your body. Stand with your feet a comfortable distance apart. Lower your torso until your thighs are just lower than parallel to the floor. Return to the starting position, and repeat the exercise for 81⁄2 minutes. Take short rest breaks if you need to. Try to keep constant tension on your thighs and buttocks as you perform this exercise. 

Walking Dumbbell Lunges 

These are an excellent shaping and toning exercise for your thighs and hips. For this exercise, you’ll need to exercise in a large area such as a track or a spacious room. To begin, hold a dumbbell in each hand. Keep your arms straight and hold the weights at your sides. Step forward on your right leg with a large step. Lower your upper body until your right thigh is parallel to the floor. Do not let your right knee extend beyond your right toe. Your back left leg should be extended, but with a slight bend in the knee. Repeat this movement with your left leg, lunging forward, one leg right after another. Continue to step forward in this fashion for a full 81⁄2 minutes. Take short breaks as needed. 

You’re done for today! 

Tuesday: Belly-Fat Blast

17 Minute Workout Guide

Today, let’s work on your belly fat with resistance training and walking. Let’s annihilate some blubber with a few well-chosen exercises. Here’s why I’ve chosen the first two: 

The Bicycle Move 

Lie on your back on an exercise mat or soft rug. Keep your lower back pressed as closely to the floor as you can. Clasp your hands lightly behind your head. Flex your knees so that they form 45-degree angle to the floor. 

Lift your shoulders off the floor, bringing your opposite knee (left knee, for example) to your opposite elbow (right elbow, for example), while straightening out the other leg. Switch legs and elbows, performing the exercise in an alternating fashion. Repeat this movement in a controlled fashion for about 6 minutes. Do not do it quickly. Take short breaks (30 to 45 seconds), as your body dictates. 

Seated Reverse Crunch 

The other exercise deemed most effective in the research study mentioned above is the seated reverse crunch. Sit on a chair or a seated workout bench, close to its edge. Grasp the sides of the chair with your hands and lean backward slightly. Bend your knees and tuck them in toward your chest. Next, extend your legs straight out in front of you. That is the basic move: tuck/extend. Repeat the move for 6 minutes. Do not do this exercise quickly. Take short breaks (30 to 45 seconds), as your body dictates. 

Floor Crunch 

This exercise works the entire abdominal wall, while placing very little pressure on your lower back. Lie on your back on an exercise mat or soft rug. Bend your knees, with your feet flat on the floor. Clasp your hands lightly behind your head, and keep your elbows pointing outward. Bring your upper body and shoulders off the floor slightly, using the strength of your abdominal muscles. Return to the start position and repeat this move for about 5 minutes. Do not do this exercise quickly. Take short breaks (30 to 45 seconds), as your body dictates. 

Tuesday: Cardio 

Today, walk outdoors, on a track, or on a treadmill, for 30 to 60 minutes. You’re done for today! 

Wednesday: The Arms Blast

17 Minute Workout Guide

Most men and women I know want to bare arms, but they’re too embarrassed by the flab, especially at the back of their upper arms, otherwise known as the triceps. Here is a 17-minute routine to correct that. You’ll need a resistance band to perform these exercises. 

Biceps Curls 

Drape the band on the floor in front of you and step on the middle. The wider you place your feet the more tension (resistance) you’ll have in the band. Grasp the handles in each hand, palms pointed outward. Flex your elbows, and bring the handles up in an arc toward your chest. Keep your arms close to your sides. Lower slowly and repeat. Continue the exercise for 81⁄2 minutes. Do not do it quickly. Take short breaks (30 to 45 seconds), as your body dictates. 

Batwing Burn 

When the backs of your arms get flabby and flappy, it’s like you have batwings. So let’s spot-reduce and spot-tone them with this resistance band exercise. 

Wrap the band around a sturdy object such as a stair railing or immobile furniture. Face the point at which you secured the band and step a few steps back so that there is tension in the band (it should not be loose!). Grasp the handles in each hand and position your feet about shoulder- width apart. Keep your knees slightly bent. Bend over so that your upper body is just about parallel to the floor. 

Flex your elbows so that your arms are at your waist. Press your arms back behind you until they are fully extended and your elbow are locked. You should really feel this in your triceps. Return to the start position. Continue pressing back and forth like this for 81⁄2 minutes. Do not do it quickly. Take short breaks (30 to 45 seconds), as your body dictates. 

Wednesday: Cardio 

Today, walk outdoors, on a track, or on a treadmill, for 30 to 60 minutes. You’re done for today! 


Repeat Monday’s Workout.


Repeat Tuesday’s Workout, including the walking routine. 


Repeat Wednesday’s Workout, including the walking routine. 


When you use this workout with my 17 Day Diet Body Breakthrough Diet Program you will drop those hard to lose pounds.

Thanks for reading the blog. Post some of the workouts you do in the comments and just for reading, here’s a gift for you…

Download your FREE copy of “7 Simple Ways to Lose Weight Now!”

  1. This post is very informative. Thank you.

    I’d like to make a small input (if I may).
    It’s also a great idea to add some spices to your diet and juices.
    Spices are known to rev up your you can burn more calories without lifting a finger.
    More importantly, they also help you in detoxifying your system.
    It helps you in mobilizing the unhealthy toxins around your colon, which (as per research) could be holding as much as 30 pounds in some cases!

    5 must-stock ancient spices for weight loss:

    1. Mustard Seed: Boosts metabolism
    even after up to 25 hrs of consumption.
    2. Black Pepper: Helps in faster digestion
    and nutrient absorption.
    3. Ginger: Hinders cholesterol absorption.
    4. Cinnamon: Helps in better processing
    of carbs.
    5. Cayenne Pepper: Burns fat.

    While you are researching on this, it’s worthwhile to check out some additional done for you information on:

    Feel welcomed on the site.. 🙂

    Sonja Hadfield.
    Weight Loss Counselor

  2. I really need to lose weight. I am severely obese. I need two knee replacement surgeries but cannot get them due to my obesity at this time. What exercises would be possible for me to do to help she’d some weight. I’m determined to change my eating habits. I have been trying smaller portions and healthier foods. I’m going to try 17 day diet now at prompt from my wonderful sister in law. Feeling hopeful but still needing help. Sincerely, Pamela in NM.

    • Get the book – start the diet. The exercise is a bonus. I hate to admit that the first time I did the diet I wasn’t meeting the exercise goal, but it still made a HUGE difference. Also, if you can walk, you can exercise!

      Gotta start somewhere – give it a go!

  3. How can you possibly drink 8×8 ounce bottles of water a day without living in the bathroom? How do you do this at work?

    • 64 oz of water is the equivalent of two large soft drinks from McDonalds. I see plenty of people downing those… well… like they’re water 🙂

      I am willing to bet it isn’t as much as you think.

    • Your body slowly adjusts to the larger amount of water. In the meantime, when you run back and forth at work and if someone asks, say… Problems!… And leave it hanging!! 99% won’t ask any more questions!!!!

  4. I think its excellent post, very informative. I wonder why the opposite experts of this sector do not understand this.
    You must continue your writing. I am sure, you’ve a great readers’ base already!

  5. My husband and I did the original 17-day diet. He lost 30lbs & I lost 20 lbs in one month. We followed everything to the T. What I did was just select from the foods we were permitted during the cycle and made many different dishes. I did curves five days a week and of course he did not exercise. But it totally does work. You get to eat as much as you need.we were never hungry. You have to have it in your head before any diet works. Your brain is your greatest friend..just rely on it and stay committed. You can do anything for 17-days. Just don’t let your brain play tricks on you…you have the power.

  6. I have the original book and exercise DVD. Is the body breakthrough diet program different in any way from the book, other than just the online results journal etc? Different foods, amounts or recipes? Wondering if it’s worthwhile purchasing the digital version. I’m in Canada and our low dollar makes it pricey.

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