If you plan to complete the 9 week program without skipping this exercise, you will most likely unlock this as you progress through the program. Below is a table which shows the total time and exercises needed if you do not do the programs.

Cardio Boxing
Intensity - time (min) - calories - punches/exercise - total exercises - total time (hrs)
Low - 1:04 - 9.5 - 31 - 33 - 1
Med - 2:16 - 20.1 - 62 - 17 - 1
High - 3:15 - 28.7 - 93 - 11 - 1
Note: Transition times between exercises are not accounted for.

You will most likely not unlock this achievement if you plan to complete the 9 week program without skipping this exercise. If it did not unlock after the program, either 100% complete the Cardio Kick Start program or create a custom workout with Bicep Curls at the desired intensity. Below is a table which shows the total time and exercises needed.

Bicep Curls
Intensity - time - calories - curls/exercise - total exercises - total time (hrs)
Low - 0:46 - 5.1 - 10 - 100 - 1.3
Med - 0:56 - 6.2 - 12 - 84 - 1.3
High - 1:09 - 7.6 - 15 - 67 - 1.3
Note: Transition times between exercises are not accounted for.

Depending on the intensity, you will most likely not unlock this achievement if you plan to complete the 9 week program without skipping this exercise. If it did not unlock after the program, either 100% complete the Cardio Kick Start program or create a custom workout with your favorite lunge exercise at the desired intensity. Below are a list of different lunge exercises and a table for the Alternative Drop Lunges which shows the total time and exercises needed.

• Alternating Reverse Lunges
• Alternating Side Lunge to Balance
• Alternating Side Lunges
• Reverse Lunge to One Arm Lateral Raise
• Reverse Lunge to One Arm Shoulder Press
• Side Lunge to One Arm Lateral Raise

Alternating Drop Lunges
Intensity - time - calories - lunges/exercise - total exercises - total time (hrs)
Low - 1:06 - 14.5 - 16 - 63 - 1.2
Med - 1:13 - 16.5 - 20 - 50 - 1.1
High - 1:28 - 19.4 - 24 - 42 - 1.1
Note: Transition times between exercises are not accounted for.

If you plan to complete the 9 week program without skipping this exercise, you will most likely unlock this as you progress through the program. Below are a list of squat exercises and a table for Squat Jump Repeats which shows the total time and exercises needed if you do not do the programs.

• Quick Drop Squats
• Split Squats
• Squat Holds (Not recommended)
• Squats
• Squats with Knee Raises
• Squats with Front Raises
• Squats with Lateral Raises
• Squats with Shoulder Presses
• Split Squat Jump Repeats
• Squat Jump Repeats

Squat Jump Repeats
Intensity - time - calories - squats/exercise - total exercises - total time (hrs)
Low - 0:25 - 5.5 - 20 - 40 - 0.3
Med - 0:36 - 7.9 - 30 - 34 - 0.4
High - 0:47 - 10.4 - 40 - 25 - 0.4
Note: Transition times between exercises are not accounted for.

If you are within a workout program, you will unlock this after your 4th or 5th workout. Otherwise, create several custom workouts with a total of 101 short warm up exercises and leave it until it finishes.

You will be given 3 concurrent goals to complete within a certain number of days. The goals involve; number of workouts completed, total exercise time and total calories burned. You only need to complete 80% of the total goal progress after the number of days have been completed. If you are having difficulty with the default goals given, you can reduce the goals and/or increase the number of days under Journal -> Fitness Tools -> My Goals. Your progress can also be tracked within your journal.

While progressing through a workout program, you'll need to workout 5 scheduled days in a row. If you're having difficulty making a few of the days in the week, you can adjust the workout schedule under Programs -> Help & Settings -> Edit Workout Schedule to avoid any missed days.

See "Fitness Pro".

This is a local multiplayer achievement where a second player or a 2nd profile is needed to sign in. Select workout with a friend and a custom workout with one warm up exercise. Once you finish the exercise this achievement will unlock.

Create a custom workout with 1 short warm up exercise and once the exercise is complete this achievement will unlock.

This can be done in either the Cardio Kick Start Program or the 9 Week Program. It’s ideal to unlock this achievement in the Cardio Kick Start program since it’s shorter (12 exercises as opposed to the 9 week program’s 36 exercises). You’ll need to complete at least 80% of the exercises in each of the workouts (minimal skipping of exercises).

If you plan to do 100% of the exercises in a 9 week program, you’ll unlock this early on in the program. You can check which exercises you have completed by going into your Journal -> Fitness Tools -> My Stats -> press to bring up your Exercise Stats.

After you complete your 1st week in a program, you will be given a survey to update your weight and heart rate stats. This achievement will unlock before you take the survey.

See "Perfect Attendance".

See "Phase 3 Complete".

See "Phase 3 Complete".

Each phase of the 9 week program consists of 12 workouts (4 workouts per week for 3 weeks). With 3 phases, you'll need to complete a total of 36 workouts. You can do the workouts as intended over the 9 week span or you can disconnect from Xbox Live and change the date to speed through the 36 workouts in a couple hours.

• Step 1: Set the date to roughly 2 months ago and enter the 9 week program.

• Step 2: When selecting each workout, uncheck all exercises except for 1 quick warm up exercise. Complete the workout and make sure it saves before you exit out of the game.

• Step 3: Enter your console settings and advance the date by one day. Repeat steps 2 and 3 until you complete the 9 week workout program. Make sure you adjust the workout schedule as you progress through the days so the workouts are back to back.

You will not unlock this achievement if you 100% complete all of the programs. Create a custom workout with the preferred number of your favorite Fitness Trail exercises at the desired intensity. Move your arms and keep your knees high in order to run at a good speed. Below are a list of Fitness Trail exercises and a table for Fitness Trail Sprint which shows the total time and exercises needed.

• Fitness Trail - Follow the Leader
• Fitness Trail - Outrun
• Fitness Trail - Sprint

Fitness Trail - Sprint
Intensity - time (mins) - calories - distance/exercise - total exercises - total time (hrs)
Low - 0:58 - 17.1 - 0.16 miles - 4000+ - 65+
Medium - 1:24 - 24.8 - 0.23 miles - 2703+ - 63+
High - 1:55 - 33.8 - 0.31 miles - 2000+ - 64+
Note: Transition times between exercises are not accounted for.

Go into My workout -> Workout on My Own -> Create Custom Workout and then create 1 warm up exercise that can be completed within seconds. Complete the workout to unlock this achievement.

You'll get 1 checkmark for completing a program's workout, one checkmark for completing the Lifestyle and Nutrition Survey in your Journal and 1 checkmark for completing the Other Activity Survey in your Journal. Completing all 3 activities in 1 day will unlock this achievement.

The Lifestyle and Nutrition Survey can be found in your Journal. Complete a Lifestyle and Nutrition Survey each day for 5 days and this achievement will unlock.

The Other Activity Survey can be found in your Journal. Complete an Other Activity Survey by filling out a time for at least one of the activities listed each day for 5 days and this achievement will unlock.

See "Survey Says".

See "Staying Active".

This should be the first achievement you unlock. Log in with your gamertag and once you selected your trainer and setup your avatar, this achievement will unlock.

The easiest way to unlock this achievement is to create your own workout group. Go into Workout Groups and press  to Create/Join Workout Group -> Create Workout Group -> enter a workout group name and password and this achievement will unlock once you log into the group.

See "10000 Calories".

See "10000 Calories".

See "24 Hours".

It will take you approximately 23 - 24 hours if you plan to do 100% of the exercises in both the 9 Week Program and the Cardio Kick Start Program on easy (30 hours for hard). Unlocking "Trail Blazer" will take approximately 32 hours on hard and "Pedal Power" will add an additional 23 hours so you will definitely unlock this achievement if you are going for all the achievements.

You will not unlock this achievement if you 100% complete all of the programs. Create a custom workout with the preferred number of Mountain Biking exercises at the desired intensity. Below is a table which shows the total time and exercises needed.

Mountain Biking
Intensity - time (min) - calories - distance/exercise (mil) - Total Exercises - Total Time (hrs)
Low - 0:39 - 11.4 - 0.5 - 2000+ - 22+
Med - 1:05 - 19.0 - 0.9 - 1112+ - 21+
High - 1:53 - 33.2 - 1.4 - 715+ - 23+
Note: Transition times between exercises are not accounted for.

Depending on the intensity, you will most likely not unlock this achievement if you plan to complete the 9 week program without skipping this exercise. If it did not unlock after the program, either 100% complete the Cardio Kick Start program or create a custom workout with the Soccer - Goalkeeper exercise at the desired intensity. Below is a table which shows the total time and exercises needed.

Soccer - Goalkeeper
Intensity - time (min) - calories - saves/exercise - Total Exercises - Total Time (hrs)
Low - 1:07 - 14.9 - 42 - 24 - 0.5
Med - 2:12 - 29.2 - 84 - 12 - 0.5
High - 3:18 - 43.7 - 126 - 8 - 0.5
Note: Transition times between exercises are not accounted for.

If you plan to complete the 9 week program without skipping this exercise and make all the steps per exercise, you will most likely unlock this as you progress through the program. Below is a table which shows the total time and exercises needed if you do not do the programs.

Step Aerobics
Intensity - time - calories - steps/exercise - Total Exercises - Total Time (hrs)
Low - 1:39 - 21.9 - 68 - 15 - 0.5
Med - 2:42 - 35.7 - 112 - 9 - 0.4
High - 3:42 - 48.9 - 178 - 6 - 0.4
Note: Transition times between exercises are not accounted for.

If you plan to complete the 9 week program without skipping this exercise and dodge all the balls in the exercises, you will most likely unlock this as you progress through the program. Below is a table which shows the total time and exercises needed if you do not do the programs.

Dodgeball
Intensity - time - calories - dodges/exercise - Total Exercises - Total Time (hrs)
Low - 1:10 - 17.9 - 100 -10 - 0.2
Med - 1:32 - 23.7 - 148 - 7 - 0.2
High - 2:04 - 32.0 - 215 - 5 - 0.2
Note: Transition times between exercises are not accounted for.

See "10000 Calories".

See "10000 Calories".

You will burn approximately 14,050 calories if you plan to do 100% of the exercises in both the 9 Week Program and the Cardio Kick Start Program on easy (19,140 calories on hard). Unlocking "Trail Blazer" will burn 33,800 calories on hard and "Pedal Power" will add an additional 23,740 calories so you will definitely unlock this achievement if you are going for all the achievements.

If you plan to 100% complete the 9 week program, you will most likely not finish this by the program's end, but there is a simple way to obtain this achievement without doing any pushups. First off make sure the floor exercises are set to automatic by going into Help & Settings -> Settings -> Workout Settings -> Floor Exercises -> Automatic then create a custom workout full of pushups on hard. Then begin the workout and let it run automatically.

Intensity - Time (mins) - calories - # Pushups/Exercise - Total Exercise - Total time (hrs)
Low - 0:40 - 6.6 - 10 - 100 - 1.2
Med - 0:46 - 7.7 - 12 - 84 - 1.1
High - 0:53 - 8.7 - 15 - 67 - 1
Note: Transition times between exercises are not accounted for.

See "Goal Getter". Unlike "Goal Getter" however, you'll need to complete at least 1 goal 100% before the total number of days have passed.

See "24 Hours".

The total workouts completed include custom workouts, so if you want to get this fast, create a custom workout with just 1 warm up exercise that will take seconds to finish and keep repeating the workout until the achievement unlocks. If you plan on completing all the program workouts and unlocking all achievements including "Trail Blazer" and "Pedal Power" this will unlock eventually.

See "Fitness Pro".

See "Fitness Pro".