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10-Minute Workout to Strengthen Your Core Even for Complete Beginners

Jumpstart your fitness journey in just 10 minutes a day.

FACT CHECKED BY Christopher Roback
Jordan Tredinnick
FACT CHECKED BY Christopher Roback

Is your busy life making it hard to work out? You're not alone. Many of us wish for a quick, easy routine we could do anywhere. Good news! Jordan Tredinnick, an expert trainer, has created a 10-minute workout perfect for beginners and shared it on YouTube. No gym or equipment is needed. We also asked Paige Johnson, a fitness teacher, to explain why a strong core matters. Keep reading to learn how 10 minutes a day can help you get stronger and healthier.


10-Minute Workout to Strengthen Your Core for Beginners

1. Start on All Fours

Jordan begins the routine by having you come onto your hands and knees. "When I talk about core activation, I don't want you to think of sucking your stomach in, but more of a general brace and squeeze," she explains in her video. This position allows for a neutral spine and proper core engagement.

2. Leg Extensions

From the hands and knees position, Jordan instructs, "You're going to go ahead and extend one leg straight back, taking it down and then switch." This movement engages the core while also working the glutes and lower back muscles.

3. Arm Extensions

Next, Jordan has you focus on arm movements. "Staying in that tabletop position, bracing your core, but now extending only your arms out. Every time you extend out, I want you to exhale," she says. This exercise helps improve balance and core stability.

4. Bird Dog Exercise

Combining the previous two movements, Jordan guides you through the bird dog exercise. "You're going to reach opposite arm and leg out. Take it back down and switch," she instructs. This exercise is excellent for improving coordination and strengthening the entire core.

5. Bear Crawl Hold

Jordan introduces the bear crawl hold, saying, "You're going to tuck those toes under, bracing through that lower abdominals, and you're going to lift just the knees up right here and hold it." This isometric hold challenges your core stability and endurance.

6. Side Plank with Leg Lift

Moving to the side, Jordan guides you through a modified side plank with a leg lift. "Bottom knee is going to stay down on your mat. You're going to lift your hips up, and then you're going to go into a leg lift," she explains. This exercise targets the obliques and hip muscles.

7. Side Plank with Arm Rotation

Jordan adds a variation to the side plank. "Take that top arm up and you're going to do a little rotation of that torso," she instructs. This movement further engages the obliques and improves rotational stability.

8. Dead Bug Exercise

Flipping onto your back, Jordan leads you through the dead bug exercise. "Arms are coming straight up, engaging, bracing, especially think about your lower abdominals here," she says. This exercise is excellent for core stability and coordination.

9. Glute Bridge

The routine concludes with glute bridges. Jordan instructs, "Press your hips up, core tight, lower back down, but keep tension so you're not setting all the way back down in between." This exercise engages the entire posterior chain while maintaining core activation.

The Importance of Core Strength

Paige Johnson emphasizes the importance of core strength beyond just aesthetics. "Core health is often a misunderstood term," she explains. "Core stability and strength include the abdominals and the deeper intrinsic core muscles and the muscles of the back and the muscles that attach to the pelvis, including the glutes."

RELATED:Perfect Your Posture in 100 Seconds With This Simple “Titanic” Exercise

Benefits of a Strong Core

Young woman feeling pain in spine back after sedentary computer work sitting in bad posture on sofa at home, tired girl rubbing backache tensed muscles suffers from lower lumbar kidney ache, backpainShutterstock

According to Paige, a weak core can lead to various health issues. "You might get the following health issues with a weak core: general fatigue, weakness, digestive issues, from a weak abdominal wall increased risk for injuries to the neck, shoulders, back, hips, and knees," she warns. A strong core can help prevent these issues and improve overall quality of life.

RELATED:Top 8 On-the-Go Protein Snacks That Burn Fat and Build Muscle

Incorporating Core Work into Your Routine

Overhead shot of muscular and fit young woman doing stretching workout exercise mat. Fitness female lying on mat with stretching her hands.Shutterstock

Both experts agree that core work should be a regular part of your fitness routine. Jordan's 10-minute routine is an excellent start, while Paige suggests, "Find a strength-training-based Pilates class. At Mantra, we focus on strengthening the entire body, as one complete functioning unit."

Consistency is key. As Jordan says, "This is a great routine for beginners. Maybe you haven't ever done any core work before. Maybe you're really deconditioned for me." Start with this routine and gradually increase the intensity as you build strength and confidence. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

More For You

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Is your busy life making it hard to work out? You're not alone. Many of us wish for a quick, easy routine we could do anywhere. Good news! Jordan Tredinnick, an expert trainer, has created a 10-minute workout perfect for beginners and shared it on YouTube. No gym or equipment is needed. We also asked Paige Johnson, a fitness teacher, to explain why a strong core matters. Keep reading to learn how 10 minutes a day can help you get stronger and healthier.


10-Minute Workout to Strengthen Your Core for Beginners

1. Start on All Fours

Jordan begins the routine by having you come onto your hands and knees. "When I talk about core activation, I don't want you to think of sucking your stomach in, but more of a general brace and squeeze," she explains in her video. This position allows for a neutral spine and proper core engagement.

2. Leg Extensions

From the hands and knees position, Jordan instructs, "You're going to go ahead and extend one leg straight back, taking it down and then switch." This movement engages the core while also working the glutes and lower back muscles.

3. Arm Extensions

Next, Jordan has you focus on arm movements. "Staying in that tabletop position, bracing your core, but now extending only your arms out. Every time you extend out, I want you to exhale," she says. This exercise helps improve balance and core stability.

4. Bird Dog Exercise

Combining the previous two movements, Jordan guides you through the bird dog exercise. "You're going to reach opposite arm and leg out. Take it back down and switch," she instructs. This exercise is excellent for improving coordination and strengthening the entire core.

5. Bear Crawl Hold

Jordan introduces the bear crawl hold, saying, "You're going to tuck those toes under, bracing through that lower abdominals, and you're going to lift just the knees up right here and hold it." This isometric hold challenges your core stability and endurance.

6. Side Plank with Leg Lift

Moving to the side, Jordan guides you through a modified side plank with a leg lift. "Bottom knee is going to stay down on your mat. You're going to lift your hips up, and then you're going to go into a leg lift," she explains. This exercise targets the obliques and hip muscles.

7. Side Plank with Arm Rotation

Jordan adds a variation to the side plank. "Take that top arm up and you're going to do a little rotation of that torso," she instructs. This movement further engages the obliques and improves rotational stability.

8. Dead Bug Exercise

Flipping onto your back, Jordan leads you through the dead bug exercise. "Arms are coming straight up, engaging, bracing, especially think about your lower abdominals here," she says. This exercise is excellent for core stability and coordination.

9. Glute Bridge

The routine concludes with glute bridges. Jordan instructs, "Press your hips up, core tight, lower back down, but keep tension so you're not setting all the way back down in between." This exercise engages the entire posterior chain while maintaining core activation.

The Importance of Core Strength

Paige Johnson emphasizes the importance of core strength beyond just aesthetics. "Core health is often a misunderstood term," she explains. "Core stability and strength include the abdominals and the deeper intrinsic core muscles and the muscles of the back and the muscles that attach to the pelvis, including the glutes."

RELATED:Perfect Your Posture in 100 Seconds With This Simple “Titanic” Exercise

Benefits of a Strong Core

Young woman feeling pain in spine back after sedentary computer work sitting in bad posture on sofa at home, tired girl rubbing backache tensed muscles suffers from lower lumbar kidney ache, backpainShutterstock

According to Paige, a weak core can lead to various health issues. "You might get the following health issues with a weak core: general fatigue, weakness, digestive issues, from a weak abdominal wall increased risk for injuries to the neck, shoulders, back, hips, and knees," she warns. A strong core can help prevent these issues and improve overall quality of life.

RELATED:Top 8 On-the-Go Protein Snacks That Burn Fat and Build Muscle

Incorporating Core Work into Your Routine

Overhead shot of muscular and fit young woman doing stretching workout exercise mat. Fitness female lying on mat with stretching her hands.Shutterstock

Both experts agree that core work should be a regular part of your fitness routine. Jordan's 10-minute routine is an excellent start, while Paige suggests, "Find a strength-training-based Pilates class. At Mantra, we focus on strengthening the entire body, as one complete functioning unit."

Consistency is key. As Jordan says, "This is a great routine for beginners. Maybe you haven't ever done any core work before. Maybe you're really deconditioned for me." Start with this routine and gradually increase the intensity as you build strength and confidence. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

If you don’t have an hour to devote to exercise every day, don’t stress. According to Cara Metz, a fitness trainer with over 20 years of experience and nearly 500,000 followers on Instagram, all you need is a quarter of that time. Metz specializes in 15-minute workouts, recently sharing one for her over 40 followers. “This 15-minute workout is perfect for women over 40! Why? Because you are super busy & a longer workout is not always possible,” she writes in the caption. Here is everything you need to know about the workout – including why 15 minutes is enough time.


Here Is Why Women Over 40 Need to Build Muscle

Muscular Caucasian forty year old woman doing exercises with dumbbells in the gym.Shutterstock

First Cara explains why women over 40 need to build muscle. She says that “your muscle mass is starting to diminish so you need to work at keeping your muscle & hopefully building more lean muscle!”

“15-minute workouts have been a game changer for me and the ladies who are part of the Cara Fitness family. Do you feel you need to workout for longer? If yes. Why?” she asks.

Cara gives the “workout breakdown” and explains that you should do each exercise for 50 seconds each with 10 seconds of rest in between. Then, “repeat the sequence 3 times for a 15-minute workout,” she says.

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Here Are the Exercises

1️⃣ Cross bicep curl

2️⃣ Tricep kickbacks & hold

3️⃣ Upright row & clean

4️⃣ Back to front & front drive

5️⃣ Stepping shoulder press

Get More Steps In with This 15-Minute Workout

In another post, she shares a 15-minute workout to get 1,500 steps in. “How many daily steps do you do? Do you struggle to get your steps in each day! Try this….Stick some music on, set a timer for 1 minute a move and let’s go!” she writes. Repeat twice.

  1. March
  2. Wide march
  3. In & out March
  4. Two side steps
  5. Rock step
  6. Box step
  7. Walk forward & back
  8. Let loose & boogie

RELATED: How to Debloat Your Belly Fast, According to an MD

This Is Why You Only Need 15 Minutes to Work Out

Mature woman, break and drinking with water, earphones or music on machine for workout or exercise at gym. Female person with smile for rest, mineral beverage or thirst after training at health clubShutterstock

“Why do you only workout for 15 minutes? Surely that is not enough? What else do you do? These are the questions I get all the time. The other question I get is how do I stay motivated?” she wrote in another post. “So motivation & just 15 minutes go hand in hand. Just 15 minutes allows me to stay consistent as the workout is finished before you know it! Motivation is fleeting, some days you are, some days you are not! Knowing that your workout is only 15 minutes means it’s so much easier to just get the job done! Consistency is the key to getting results. Dipping in and out of exercise and great nutrition is what causes yo-yo weight loss and dieting. Doing 15 minutes consistently and eating great food consistently is what gets results! Simple! This is what works for me and 1,000’s of women who workout with me each day!”

💪🔥Body Booster: Try to do a short but intense 15-minute workout every day for a week.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Britany Williams is a personal trainer and influencer whose workouts are featured on the Sweat app. She regularly shares mini workouts via her Instagram account, many of which can be done without any equipment and in the comfort of your own home. She recently shared a quick but effective routine for beginners. “Need a no fuss QUICK workout? Try this 10 minute workout with no equipment needed from my new program The Daily 10 Challenge in the @sweat app 🎉” she captioned the series of clips, which demonstrate each of the exercises. Here is everything you need to know about the workout and all of her other diet and fitness tips.

No Equipment Needed

She recommends 5 exercises, doing each for 30 seconds, and completing 3 rounds of the set. “This workout targets your shoulders, core, quads and glutes - no equipment needed,” she explains.

  • Bird Dog
  • Supine March
  • Shoulder Cars
  • Glute Bridge
  • Lunge

Eat Foods That Make You Happy

Photo of excited beautiful young pretty woman sitting in cafe indoors have a breakfast eating saladShutterstock

In a TikTok clip, Britany encourages her followers to change the way they eat. “Often we leave off the foods that give us joy when building our plate. When in reality, what if we started there? What if when you were building your meal plan or your diet or your whatever it is, what if you started your meal plan with keeping in the foods that make you happy and then you had to build around that? What on my plate today supports my nutrition and supports my goals, but what also supports my joy?” she says.

Related: I Lost 30 Pounds With This Walking Routine

Work Your Upper Body When You Are Unmotivated to Work Out

,Working,Out,Gym,Weights,dumbbellsShutterstock

“If you're the kind of girly who's motivated most days to workout, but then there's that one to two days a week that you just struggle with, save your upper body workouts for those days,” she suggests. “Mentally, there is something easier about standing still and just moving weight around with your arms and upper body than there is about having to lower your entire torso down into a squat or a lunge and getting back up. Zero percent backed by science, but a hundred percent backed by my own personal experience.”

Run More with These 5 Tips

Tired,Runner,Rest,Running,recover,jogging,exerciseShutterstock

In a TikTok video, Britany unveiled “five realistic tips to make it a little easier” to go running. “Number one, sometimes run without your watch. Get used to how your body feels without always worrying about pace. Number two, a quick warmup is a game changer before longer runs, especially if you run in the morning. Number three, if you're a beginner, take breaks. Alternate walking and running for one minute intervals, increasing the length of the run interval every couple of weeks. Number four, get the right shoes. I get new shoes every 400 miles or so, and my knees thank me every time. And number five, realize every step forward, whether it be for five minutes or for an hour, is a step forward in your goals.”

Related: #1 Best Breakfast for Proteins According to Dietitian Who Lost 100 Pounds

How to Do a Push Up If You Struggle

Shutterstock

Britany admits that she has “struggled with pushups for years” and offers a tip on how to make them easier. “The idea of doing pushups on your toes was just never approachable for you. You need to elevate your hands on a chair. The higher your hands are relative to your feet, the easier it's going to be and it's going to be so helpful,” she says.

💪🔥Body Booster: Try and do at least a 10-minute workout every day for a week and then ask yourself how you feel. You will likely be motivated to do longer workouts the next week. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

As we age, our bodies change. Weight seems to accumulate more easily, especially around the midsection, and losing it becomes increasingly challenging. If you've found yourself in this frustrating situation, you're not alone. Petra Genco, a coach specializing in helping women over 40 lose weight and regain their confidence, understands this struggle firsthand. After successfully shedding 30 pounds herself, Petra now shares her expertise to help other women achieve similar results.


The Science Behind Weight Loss

Before diving into specific exercises, it's important to understand the fundamentals of weight loss. The Centers for Disease Control and Prevention (CDC) says, "For overall health, adults need at least 150 minutes a week of moderate-intensity aerobic activity." They also note that "Physical activity is important if you are trying to lose weight or maintain a healthy weight. More physical activity increases the number of calories your body uses for energy."

Why Standing Ab Exercises Are Perfect for Women Over 40

"We're going to be covering four standing ab exercises," Petra begins her post. "These exercises are easy to do, so don't worry if you can't do floor sit-ups or crunches. The following four exercises are really effective and will pull that tummy in. A great bonus is that you don't have to get up and down off the floor, and you can do them anywhere."

RELATED: I'm 70 but Look 40 After Sculpting My Body with 2 Unexpected Exercises

Adapting to Age-Related Changes

Petra acknowledges the challenges many women face: "As we know, our bodies change as we get older. We've had kids, we're on, or we have been on the menopause, and things just don't work as they used to. So we need to exercise differently." Her approach focuses on exercises that "strengthen your core, give you a flatter stomach, and if you add in a good healthy diet, you'll start to get a strong stomach and lose that fat too."

The Importance of Commitment and Goal-Setting

The CDC underlines the importance of commitment in weight loss: "Whether you have a family history of heart disease or want to feel better in your clothes, write down why you want to lose weight. Writing it down can confirm your commitment." They also recommend setting realistic goals: "Set short-term goals and reward your efforts along the way. Maybe your long-term goal is to lose 40 pounds and to control your high blood pressure. Short-term goals might include drinking water instead of sugary beverages, taking a 15-minute evening walk, or having a vegetable with supper."

Standing Crunches: Target Your Stubborn Lower Belly

"This exercise works all your muscles at the front and is great for that stubborn lower belly that just won't shift," Petra explains. To perform this exercise, stand with feet hip-width apart, raise your arms straight up, then lift one knee while pulling your arms down into a crunch position. "Squeeze your stomach all the time and keep it slow and controlled," Petra advises. Aim for 30 reps, but start with 3 sets of 10 if needed.

RELATED:I’m a Strength Coach, and Here Are 6 Foods I Will Never Eat

Elbow to Knee: Challenge Your Core Rotation

"This exercise challenges the rotation of our core, working the transverse muscles here at the side," says Petra. Start with your feet hip-width apart, your hands by your ears. In a twisting motion, touch your elbow to the opposite knee. Petra emphasizes, "As always, keep your stomach really strong throughout the whole exercise." Work up to 30 reps, starting with smaller sets if necessary.

The Role of Physical Activity in Weight Management

The CDC states, "Using calories through physical activity, combined with reducing the calories you eat, creates a calorie deficit that results in weight loss." They also note that "Most weight loss occurs from decreasing calories. However, the only way to maintain weight loss is to engage in regular physical activity."

Toe Touches: Engage Your Abs and Legs

Petra reassures, "Don't worry if you can't touch your toes. Touching your knee or your shin is just as good." She describes the movement: "Standing with your feet hip-distance apart, lift your left leg and touch with your right hand, then repeat." Petra adds, "I really like this exercise. It's simple but effective. If you do this exercise properly, slowly, and controlled, you can really feel your abdominal muscles contract. And also, the great thing about this exercise is that it works your legs as well."

RELATED: I Lost 48 Pounds Walking 3 Miles a Day

Forward Punches: Boost Your Fitness and Core Strength

"Again, like the elbow to knee exercise, they're working the transverse muscles or these here at the side," Petra explains. Stand with feet wider apart and soft knees, then punch from side to side. "Squeeze that stomach as we twist and stretch your arms as if you're trying to touch the other side of the room," she instructs. Petra enthuses, "I really love this exercise. It's great for fitness. It gets the heart going, and it gets a sweat on."

Combining Exercises for a Quick, Effective Workout

Petra recommends combining these four exercises into a 5-minute workout routine. "To recap, you're going to put all of these four exercises together, and it will give you a nice five-minute workout to get your stomach looking trim," she says. Do 30 reps of each exercise with a quick rest between moves. "Remember, if you want real results and you have to stay consistent with this workout and to make it easier for you, why don't you put on your favorite music whilst you do it," Petra suggests.

The Benefits of Core Strengthening

Petra reminds us about the importance of these exercises: "By strengthening, tightening, and toning our core, you'll reduce the risk of back pain and injuries, so you'll also be able to move around so much easier. A strong core will also help your pelvis, your lower back, and your hip muscles giving you better balance and less likely to fall over." This aligns with the CDC's statement that "Regular physical activity provides immediate and long-term health benefits. Being physically active can improve your brain health. Other benefits include stronger bones and muscles and better ability to perform everyday activities."

RELATED: I Replaced These 10 “Clean” Foods and I’ve Never Looked Better

Achieving Long-Term Results

"To lose weight around your belly, increase your daily activity, reduce the amount of time you spend sitting and follow a healthy diet," Petra advises. She adds, "Keep in mind it's best to focus on your core abdominal strength instead of craving that six-pack stomach."

The CDC recommends continually monitoring your progress: "Revisit your goals and evaluate your progress regularly. Decide which parts of your plan are working well and which parts need to be changed. Use this information to revise your goals and plan."

By incorporating these exercises into your routine 2-3 times a week, along with increased daily activity and a healthy diet, you can start to see results in your waistline, health, and overall strength. With consistency and dedication, these standing ab exercises can help you achieve a flatter stomach and improved core strength, proving that it's never too late to get back into shape and feel great again. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Maia Henry (@maiafitness) is a fitness influencer who regularly shares home workout routines on TikTok. In one of her viral videos, she unveiled a fat-burning HIIT workout that can be executed fast. “Burn fat fast at-home 10-minute HIIT,” the video reads. “Bodyweight full body HIIT workout. All you need is 10 minutes. At home circuit to get your heart rate up quick and burn those calories,” she added in the caption. Here is everything you need to know about her HIIT workout.


Mountain Climbers

@maiafitness

Bodyweight full body HIIT workout- all you need is 10 minutes ❤️‍🔥 at home circuit to get your heart rate up quick and burn those calories! #bodyweightworkout #bodyweighttraining #bodyweightexercises #athomeworkout #athomeworkouts #athomeexercise #tonedbody #tonedbodyworkout #weightloss #fatloss #calorieburn #fatlossworkout #hiitworkout #hiittraining #hiitcircuit #hiitwokout #hiit #viral #trending #gymfyp #fittok #gymtok

Maia starts the workout by doing mountain climbers for one minute. To do the exercise you stand you get down on the ground and get into running position, with your right foot in runner stance. Quickly run in place, alternating legs.

Burpees

Maia_Henry_maiafitness2maiafitness/TikTok

Next up, burpees for one minute. “Try to do no breaks in-between or 15 seconds breaks if needed,” says Maia. In another comment she says to “take up to 30 if needed.” When doing a burpee keep your core tight, squeezing your butt, during the active part.

Related: I Lost 60 Pounds by Following a Few Simple Food Rules

Up and Down Planks

Maia_Henry_maiafitness3maiafitness/TikTok

Then, she does up and down planks for one minute. To do one, get into a push up position and then bring your forearms down one at a time and then back up again.

Jump Squats

Maia_Henry_maiafitness4maiafitness/TikTok

Next up is a glute busting exercise: Jump squats one minute. This compound movement will work multiple muscles at once. To do it get into squat position and then jump up and back down into squat position.

Bicycle Crunches

Maia_Henry_maiafitness5maiafitness/TikTok

Next she does one-minute of bicycle crunches. In crunch position, crunch with your left elbow, bringing up your right knee at the same time. Then crunch with your right elbow into your left knee. Keep repeating.

Jumping Jacks

Maia_Henry_maiafitness10maiafitness/TikTok

Then, she does jumping jacks for one minute.

Plank

Maia_Henry_maiafitness9maiafitness/TikTok

Now it’s time for a one-minute plank. Planks are an isometric core strength exercise that involves maintaining a position similar to a push-up and holding it for an amount of time. If you are a beginner, start with 20 seconds and build up to one minute.

Related: 15 Foods You Should Always Avoid, According to Experts

Pulse Squats

Maia_Henry_maiafitness7maiafitness/TikTok

Then, pulse squat for a minute. Get into squat form and pulse up and down.

V-Ups

Maia_Henry_maiafitness8maiafitness/TikTok

Her second to last exercise? V-ups for one minute. Using your core lift your toes to meet your hands in the air, forming a V with your body.

Pop Squats

Maia_Henry_maiafitness6maiafitness/TikTok

The final exercise she does is pop squats for one minute. A pop squat is similar to a jump squat but you alternate between a narrow and wide squat each jump.

Related: 4 Exercises That Helped Me Get Rid of Belly Fat and Transform My Body

Are HIIT Workouts Effective?

Maia_Henry_maiafitness12maiahenry1/Instagram

HIIT workouts are an efficient and effective workout that involves exerting a lot of energy in a short amount of time. There is lots of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective.

💪🔥Body Booster: If you only have 10 minutes to exercise, a HIIT workout will help maximize your burn and allow you to blast fat fast.

And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

katie south_east_living
Copyright south_east_living/Instagram

Do you want to drop a lot of weight this year? Katie Rees is a social media influencer who is documenting her weight loss journey on Instagram. In a recent post, she reveals all of the habits she is focusing on to achieve her weight loss goals this year. “Here’s everything my personal trainer has told me to do to lose 40 pounds of weight naturally in 2025,” she writes.

Wear a Weighted Vest and Ankle Weights

The first tip, courtesy of Katie’s personal trainer? Weighted vest movement and ankle weights. “I’m using mine to clean my house,” she says, “but you can use it to walk in. Buy heavy and remove the weights to start at an easy weight, then increase.”

Walking 10,000 Steps Per Day

Woman using daily activity tracking app on mobile phone showing 10 000 steps daily goal achievement

Shutterstock

Next, make sure to get your steps in. “10,000 steps minimum daily and use a step tracker to count it so you’re accurate,” says Katie. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Macro Tracking Over Calorie Counting

Assorted foods with calorie count labels, illustrating healthy diet and calorie tracking.Shutterstock

Regarding nutrition, her trainer has specific guidance to “monitor macros over calories and focus on protein and nutritional quality of food,” Katie says. “Protein is your nutritional superhero. No processed rubbish.” According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Hydrate

Sports woman drinking bottle of water.Shutterstock

Hydration is also key if you want to lose weight. Katie’s trainer recommends 3 liters of water daily “with electrolytes in the morning,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Strength Training

Woman exercising lateral leg lifts with resistance bandShutterstock

Strength training is also essential to build lean muscle and burn fat. “3 resistance workouts a week in addition to the daily steps,” Katie says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Protein Before Caffeine

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It’s okay to drink coffee, but Katie’s trainer maintains that if you want to lose weight, you need to do something first. “Protein before caffeine…always,” she says.

Visualize and Focus

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As for mental weight loss habits, “mindset and motivational podcasts daily” and visualization are crucial. Also, “focus on the day ahead and getting that done rather than the bigger picture. The consistent small actions from one day will add up to something big,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Don’t Drink Alcohol

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Don’t drink your calories. Katie’s trainer says to “drop alcohol totally.” Not only are most alcoholic drinks high in calories, but when you drink you are less likely to eat healthy food and exercise.

Sleep

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Finally, make sure to allow your body recharging time. “Time to rest and relax is just as important as everything else, make sure you’re getting enough sleep and restoration to reduce your cortisol,” says Katie.

Katie Lost 4 Pounds in 3 Week

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Katie is on her way to achieving her weight loss goals this year. “Let’s do it together in 2025. 4 pounds down, 40 to go,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness Coach Reveals 4 Ways to Avoid Weight Gain While Drinking Alcohol
Instagram/@casiejericho
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to enjoy a night of drinking, even if you are trying to lose weight? One expert claims to have some tips to help you do this. Casie Jericho is a fitness coach who helps women “lose fat, tone up & regain confidence without “giving up wine or charcuterie,” she writes in her Instagram bio. In a nw social media post she reveals her hacks for drinking alcohol and still losing weight. “4 things I do the day after drinking to not gain weight,” she writes, adding that they will help you to “avoid feeling sluggish and bloated!”

She Only Drinks Twice a Month

She starts with a disclaimer: She doesn’t drink often. “Reminder: I drink maybe once every two weeks. I know my body won’t be burning fat while it’s processing alcohol, and yes, it’s empty calories!” she writes.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

1. Start with a Protein-Packed Breakfast

Her first tip is to start with a protein-packed breakfast. “Start the day strong with at least 40g of protein!” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

She Recocmends This Ometlette

She shares the “easy, delicious option” recipe with 32 grams of protein. “Add a scoop of protein powder to your coffee or smoothie for an extra 8g!” she says.

  • Veggie Omelette
  • 3 eggs (18g protein)
  • 1/2 cup cottage cheese (14g protein)
  • 1/2 cup spinach & peppers (nutrients + flavor!)
  • Top with salsa for extra zest!

2. Hydrate

Next, hydration is key. “Chug over 100oz of water with electrolytes!” she suggests. “Try this:Water + pinch of sea salt + squeeze of lemon + splash of coconut water = Your body will thank you!” According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

3. Exercise: 10,000 Steps

Next, “Get moving!” she says, recommending 10,000 steps per day. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Also, Do This Quick Full-Body Workout

She also recommends doing “a quick full-body” workout. “Move your body, boost your energy, feel better!” she writes.

  • Squats: 3x12
  • Push-Ups: 3x10
  • Dumbbell Rows: 3x12
  • Plank: 3x30 sec.

3. Eat At Home

She also recommends eating at home. “Plan ahead to avoid cravings! Here’s a simple high-protein day,” she says.

  • Lunch: Grilled chicken salad + quinoa.
  • Snack: Greek yogurt + berries.
  • Dinner: Salmon + broccoli + sweet potatoes.

4. Get Back on Track

As for the “biggest tip” she says to keep on going. “Own your choices, move on, and get back on track. Overdoing cardio or binging on greasy takeout won’t help!” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Maria Gad mariiiagad
Copyright mariiiagad/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you struggling to lose weight but experiencing frustration? You don’t need to complicate weight loss, says one expert. Maria Gad is a Fitness & Weight Loss Coach who uses her experience losing weight to help others. In a new post, she shares some simple tips on how to do it by changing up your diet. “5 eating habits that helped me lose 9 kg,” she writes. “These small changes helped me stay on track and achieve my goals! Try them out and see how they work for you!”

Hydrate

Her first tip? Start the day on a hydrated note. “Hydrate first! Drink water as soon as you wake up and before or with every meal,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Snack Smart

You can eat in between meals, but make good choices. “Snack smart,” Gad recommends. “Have a light snack before going out to avoid overeating later.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Meal Plan

Her next tip? Plan ahead. “When dining out, check the menu in advance to make healthier choices. Stick to 2 out of 3: starter, main, or dessert,” she writes. There is scientific evidence supporting the benefits of meal planning. Studies show that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Limit Alcohol

Don’t drink your calories, says Gad. “Limit alcohol. A drink now and then is fine, but remember it’s packed with hidden calories, can slow recovery, and mess with your sleep,” she writes.

Sauces on the Side

Don’t drench your food in sauce. “Sauces on the side” is a must, she says. “Ask for dips and sauces on the side to control portions and avoid unnecessary calories.”

Eat Protein Oats

You can still “eat delicious food AND still get results,” she writes in another post. “Eating healthy doesn’t mean sacrificing flavor or enjoyment. Here are 3 of my favorite meals that keep me on track while satisfying my cravings.” The first? Protein oats. “Tastes just like cake! Perfect for sweet mornings. Just mix oats, cocoa powder, protein powder, and a splash of milk. Top with melted peanut butter and dark chocolate. You’ll be in heaven!” she says.

Teriyaki Salmon Is Another Favorite Meal

Another one of her favorites is teriyaki salmon. “My go-to dish that I could eat every day! Marinate wild salmon in a teriyaki mix, bake it to perfection, and serve with rice and broccoli. It’s both nutritious and indulgent!” she writes.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

And, Halo Top

When it comes to sweet treats, you don’t have to deprive yourself. “Yes, I eat dessert every day!” she says. “A tub of Halo Top only has 320 calories, making it a guilt-free way to satisfy my sweet tooth after dinner.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.