What work out/ exercise is best?

crunches are better for you. Sit ups can result in more injuries. Curls build bicepts the most but push ups are better upper body exercises for your arms and chest.

I would recommend a Kettle Bells workout program It works out the entire body doing everyday types of movements. It will help get you in shape and achieve your fitness goals stated above.

Good Luck!
R

A combination of sit-ups and crunches is best for building the ab muscles. But you aren’t going to have a six-pack just by building the abs. You have to get rid of the belly, and the best way to do that is with a combination of weight-bearing exercises and cardio. To burn fat, you simply need to burn more calories than you ingest.

As far as building your biceps, curls are the most direct way to work them. However, testosterone is needed to grow muscles, and the more you work your muscles, the more testosterone you will produce. Therefore, while curls (of all kinds—dumbell, barbell, etc.) are necessary to work your biceps, working your larger muscle groups will increase your testosterone production and help your biceps grow. Therefore, an all-body workout to include your two largest muscle groups (legs and back) will give you the results you are looking for faster. Additionally, your biceps are secondary muscles to your back muscles, so doing exercises like lat-pulldowns, pull-ups and rows will work both your back and your biceps.

This doesn’t really answer your question directly, but during the summer I go swimming for 20–30 minutes most days of the week, and the results are very satisfying. It’s much faster than the workout I would need to do to get the same results in a weight room.