text: fitness question, get details below ... help!? hey, i'm not that fat i weigh 60kg but  i wanna keep fit, can you suggest me a 4 days a week 1 hour workout please ? around the house and focuses on neck fat reduction, body fat reduction, arm fat reduction....and builds up each , follow this routine.  do stetches for 10-15 minutes to begin with.   follow it up with 10-15 mins of spot jogging,  dancing or marching, skipping which ever you prefer.  dont be hard on your self. take it slowly to prevent injuries and stress.  now for spot reductions. take one body part each day.  day1: neck, shoulders and back.  pick light weights or water bottles to substitue wghts. do lateral raises, shrugs etc for 15-20 mins. do diff exercises alternately, 5 sets of 15 reps each.  day2: chest  do push ups with ur  body wt. if not possible you can support your knees on the ground. also lie on your back and do dumbell/bottle press and flys. same no. of reps and sets each day.  day3: arms  use teh weights to do dumbell curls for biceps and do behind the head tricep curl for u know what. do with each arm individually. also try bending and then pushing the wts. behind for reducing fat in triceps.  day4: legs  do squats and lunges.with or without wts will do.fro the same amount of time.   finally end each routine with 10 mins of ab crunches+ leg raises+ over teh head cycling. do each ex for 5 mins. 3 sets of 10 reps each.  rest after the workout for 5 mins by just lying down adn allowing your body to cool and rejuvinate by drinking fruit juice+ protein shake within the next30 mins.