For this workout I'd suggest doing as many as you can of each exercise until you begin to feel fatigued. Repeat this circuit 3 times resting for a minute or two between each circuit. The only exercise I have a problem with here is #7 - Triceps dip on chair. Dips can end up hurting more than helping if you aren't doing them properly. Most people tend to dip lower than their natural range of motion which can cause problems to your shoulders. I'd suggest standing in front of a mirror and extend your arms down and back as far as you can comfortably. Look at the angle formed in your armpit, you shouldn't extend back any further than that when you are doing dips. It will probably feel like you aren't "dipping" very low but you don't need to go far to really workout those triceps!

I liked this workout because it looks simple and everyone can do it! It also provides you with examples of how many reps and sets you could do! Not to mention the title is motivating at least for us girlies. You should never strive to look like those models in magazine and tv because we all know how photoshopped those women are (I could do an entire post on magazine cover photoshop fails, how could you crop out an entire arm, really?). Guys! You can totally do this workout too! It's not just for women. It's building body strength using the weight of your own body! If you can't do the recommended reps for an exercise don't sweat it. Work up to that goal and reward yourself with a little prize (a new pair of shades, those shoes you've been wanting, etc) and then see if you can increase the number of reps beyond what they recommend!

With workouts like these you are building some initial strength but then it's more of an endurance workout. It won't make you bulk up, but it will help make you lean. Higher reps, lower weight, it will still strengthen your muscles but they will be lean and mean! If you want to bulk up, lower reps, higher weight is what you need, and for that you'll eventually need more equipment. 

Hopefully you can try this workout every morning, or anytime during the day when you have 10-20 minutes of free time. You can have a bit of protein afterward, whether it's a chocolate protein shake or your favorite high protein snack, just be sure you have it as soon as you finish your workout. The ideal time to have your protein is within the first 30 minutes post-workout, however it can still be useful up to  2 hours post-workout. And always be sure to drink plenty of water. Lots of water helps with weight loss. There are some nifty infusion water bottles you can buy to flavor your water and help boost your metabolism, but that will be another post. Let me know if you try these workouts and how you feel about them!