they say 3 times a week but ive been doing it 4. And as far as how long it takes to tone ur stomach, it depends on the size of ur stomach and u jus have to eat right... As long as u keep up with it u should see results within a few weeks. But obviously u might not be able to see the difference right away.. But i would say maybe in about a month. not sure though. Ive been doing it for about 2-3 weeks now and my stomach has defintly gotten flatter and theres a lil definition, gotta still work those love handles....