Nine male and 13 female subjects (age range, 22 to 53 years) participated in a one-month weight loss program that combined diet with aerobic exercise and isokinetic exercise on a 6 Second Abs abdominal machine. Nineteen of the research subjects completed the study. Considering the diet was less than 1500 calories per day, the subjects who completed the studies average compliance rate was excellent; the average compliance rate was 92.6% for exercise and 933% for diet. Thus, the combined compliance rate for the diet and exercise program averaged 92.9%. The average person on the diet reduced their weight by 6.2% ± 2.1%. This translated to a change in body mass index of 1.7% ± 0.9%. There were numerous benefits to the diet and exercise program. First, for the total group, there was a 6% reduction (8.6 mmHg ± 11 mmHg) in systolic blood pressure, a 2.8% reduction in heart rate, a reduction of 24.2 mg % cholesterol, 52.3 mg % triglyceride, and a reduction of 4.2 mg % LDL from the beginning to the end of the program. These increases in cardiovascular fitness were associated with an over 400% increase in the 6 Second Abs machine workload by the subjects. The subjects used the 6 Second Abs machine at home. VO2 max of the abdominal muscles nearly doubled and muscle thickness increased by about 5.8%. Thus, a diet and 30 minute a day exercise program proved quite valuable in increasing the overall health and fitness of these subjects.