Try this easy at home workout. Try to complete it with as little rest as possible. Take no more than 2 minutes rest between each set. Keep track of how much time it takes to complete the entire routine and how much you rest. Next time try and complete it faster with less rest. The more intense you make it the more calories you burn.

1 min cardio (jump rope/high knees/jumping jacks/jog)
15 burpees
1 squat
rest 1min

1 min cardio
14 burpees
2 squats
rest 1 min

1 min cardio
13 burpees
3 squats
rest 1 min

1 min cardio
12 burpees
4 squats
rest 1 min

so on and so fort until your last set should be
1 min cardio
1 burpee
15 squats

If this is too easy try jump squats instead of regular...enjoy!

Bigger is not always better. In fact, in the case of food bigger can be very detrimental to your health and wellness. In past times, it was often necessary for Africans who led  a more labor-some life to eat a carbohydrate loaded breakfast of a large heaping of bread or fufu from the previous night to fuel a long day of walking and work. Or even to eat a large amount of rice or fufu in the after noon and evening to provide the necessary fuel to get throughout the day and fill up after a long tiresome day. Even with consuming such large portions of carbs, populations remain rather slim and diseases like diabetes were almost non-existent; a foreign disease.

But why now the change? You might ask. Why now has the incidence of obesity and related disease like diabetes, hypertension, and cardiovascular diseases skyrocketed? Obviously the change of the quality of food we eat is a culprit. But also lack of portion control for the new less active lifestyles we lead. We no longer need to eat two large helpings of fufu or even a mountainous plate of rice alone. We have to learn to curtail the sizes of the simple carbohydrates we eat, and in place add more veggies and lean protein. This simple move, can add much more nutritional value to our food and simultaneously decrease the calories. Two cups of white rice, what might be commonly eaten by the typical african man in one sitting, though low fat, has just over 400 calories and close to 100grams of carbohydrates. Add your oily filled stew, some meat, fried plantains, and what ever else may be eaten with the rice and you could be eating close to 800-1000 calories in one sitting.

What two cups of white rice roughly looks like