Good stuff dude! My only comment would be the sit-ups/push-ups you're doing. Sit ups are....well, I mean they're almost pointless - definitely not the best core exercise you could be doing. I know you don't want to strain anything, which is fair enough, but hitting some squats/front squats would be more effective. Just 5 sets of 5-7 reps three times a week would do the job, and you'd be hitting your whole body with the move. Push ups are a decent exercise, the only downside is that there isn't much room for progression - you're using your bodyweight, so the weight isn't changing (well, it is, as you've said - it's going down ). Increasing the weight lifted is vital to gaining muscle (and burning fat as a result), so replacing push ups with bench press (again, 5 sets of 5-7 reps, 3 times a week) would allow you to progress the weight you're lifting (and is generally regarded as a better exercise that hits multiple areas. As you say, you don't want to strain anything, but if you were wanting to mix it up in future, you could do something along these lines. But yeah, sit ups aren't really worth the time they take - if squats are too much, maybe try out some leg raises instead? Until recently, my 3-times a week workout was: Squats Deadlifts Bench Press Overhead Press Curls Bent Over Rows Dips 4 sets of 5-7 reps (at a weight that means you hit failure at around that mark) on all exercises, except Bench Press and Squats which have 5 sets. This was my beginners workout (and is the one most people use), which I've now progressed into an upper body/lower body split 4 days a week. But yeah, this is getting weight-y which ain't really your focus right now. Keep that cardio focus, though. Maybe do some HIIT. Also (depending on how obsessive you want to get about it) you could calculate your macros, find out exactly how much carbs/protein/fat and calories you need. You can find out the amount you'd need to stay at your current weight, and from there work out how many you'd need to be steadily (and permanently) losing weight, whilst maintaining the muscle you have right now. Requires tracking everything you eat in a spreadsheet, so it's a bit obsessive, buuuut it basically guarantees success. You've clearly had success as it is, so you could just keep doing what you're doing. This is all just food for thought - the core aspects of fitness/bodybuilding which (for some reason) are not common knowledge, because companies prefer to sell their diet shakes and fad workouts rather than helping people to LEARN about stuff. A personal pet peeve for me are diets which work in 'points' - so a cake is worth so many points, an apple is worth some other amount, and you're allowed so many a day. It's so patronising and, if you're doing numbers, you might as well teach people about calories and macros - REAL things. ANYWAY. GOOD JOB. But I'd find an alternative to sit ups.