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I Tried the Viral 12-3-30 Workout for 21 Days: Here's My Love-Hate Honest Review

I finally tried the hype challenge and it changed more than my body.

Alek Korab
By Alek KorabSep 18, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
Beatrice Caruso
Copyright Beatrice Caruso/YouTube
Alek Korab
By Alek KorabSep 18, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
Fitness & Workouts

Have you ever procrastinated on starting a fitness challenge, only to find yourself haunted by the thought of it? Meet Beatrice Caruso, a weight loss warrior who knows this struggle all too well. With her disarming blend of humor and honesty, Beatrice takes us on a journey through her experience with the viral 12-3-30 treadmill workout. From calf-cramping woes to unexpected knee discoveries, Beatrice's candid account invites readers to laugh, learn, and perhaps find the motivation to tackle their own fitness goals. Keep reading to follow Beatrice's three-week adventure and discover whether this trendy workout lives up to the hype.

What Is 12-3-30?

Beatrice explains, "Lauren Giraldo is a YouTuber. She typically does kind of lifestyle vlogs, and a while ago she went through a body transformation. She wanted to get healthier, she wanted to get more fit, but I don't want to tell her story and everything. I think she says it best and her video. Highly recommend. love her. As she was going through this body transformation, she came up with this challenge and it's a pretty straightforward concept and a lot of people started doing it. You just walk on a treadmill at a pace of three incline of 12 for 30 minutes, and in her video she said she did that five to six times a week."

My First Day: A Rude Awakening

"That is not easy, dude. … Oh man. I'm not conditioned for that kind of cardio anymore," Beatrice recounts. "For the past little while before this, I've just been walking on the treadmill. Nothing wrong with that, but walking uphill, it's such a steep climb. I don't know. 12 is steep. I'm not going to lie. Dying a little bit, very sweaty, very hot."

The Calf Conundrum

"I'm just going to let you know right now that walking at an incline of 12 is a special kind of [he-e-double-hockey-sticks]. It wouldn't be so bad. For the most part, my respiratory system has caught up. It doesn't feel as terrible on my lungs. However, my calves just keep getting tighter and tighter and I don't really know what to do about it," Beatrice shares.

RELATED:5 Fake Superfoods to Avoid and 5 Real Ones to Try

My Theory on Tight Calves

Beatrice theorizes, "When I was younger, I used to walk on my tiptoes everywhere. For years I would just be walking around in my tiptoes. So the equivalent of wearing heels in your developmental years. So I think that because when you're on your tiptoes, this is going to be a bad example, but when you're on your tiptoes, your calf is always contracted and then the front muscles extended how muscles work. But I have this theory that my calf muscle never fully lengthened."

The Unexpected Knee Discovery

"As I was trying to find interesting camera angles to make the monotony of the treadmill the slightest bit more interesting for you guys, I noticed something about my knees. It looked like baby heads, do they not? It looks like I was supposed to be triplets in the womb and I absorbed my siblings straight into my knee holes and they're just there now forever. Try to unsee it. I dare you," Beatrice humorously observes.

RELATED:I Lost 50 Pounds in 8 Months by Walking Every Day

My Calves Were Killing Me

"I didn't like it... I didn't like this challenge. For me personally, my calves killed me the entire time I was making up in the middle of the night with muscle spasms in my calves, which yeah, I would not have survived without rest days," Beatrice confesses. "And me saying that I didn't like the challenge is in no way, shape or form any kind of shade toward Lauren. She's absolutely amazing."

The Results

Beatrice shares her results: "When I began, I weighed in at 230.3 pounds and at the end of the 21 days, I now weigh 224.5 pounds. That means I lost 5.8 pounds during this challenge. Here are my beginning and ending measurements, and as you can see, I kind of lost everywhere on my body with the most loss coming from around my abdomen. Very happy about the two inches lost around my belly."

What I Saw in the Mirror

"So here we have the before and after pictures. I'm not seeing too much of a change, maybe in my face a little bit and maybe in my stomach, but otherwise, these look pretty identical," Beatrice notes. "And then we get to the side view, which is where I see the weight loss. Pretty significant change in my stomach. I'm very bloated in this one. I felt bloated that day. My double chin's kind of poking through. You can't really see it in this one because my shoulder's in the way, but it's a little less. But my definitely went down."

RELATED:I Tried Wegovy for a Year and Here's Why I'm Never Going Back

Closing Thoughts

Beatrice concludes, "Ultimately just happy in general for completing the challenge, getting it out of the way. Another box checked and now we can focus on other things, hopefully more enjoyable things. Hopefully not like me having a petty beef with a challenge, you know what I mean? Hopefully it's something that I want to do, but I digress." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Fitness & Workouts

I Tried the Viral 12-3-30 Workout for 21 Days: Here's My Love-Hate Honest Review

Beatrice Caruso
Copyright Beatrice Caruso/YouTube
Alek Korab
By Alek KorabSep 18, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
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.

Have you ever procrastinated on starting a fitness challenge, only to find yourself haunted by the thought of it? Meet Beatrice Caruso, a weight loss warrior who knows this struggle all too well. With her disarming blend of humor and honesty, Beatrice takes us on a journey through her experience with the viral 12-3-30 treadmill workout. From calf-cramping woes to unexpected knee discoveries, Beatrice's candid account invites readers to laugh, learn, and perhaps find the motivation to tackle their own fitness goals. Keep reading to follow Beatrice's three-week adventure and discover whether this trendy workout lives up to the hype.

What Is 12-3-30?

Beatrice explains, "Lauren Giraldo is a YouTuber. She typically does kind of lifestyle vlogs, and a while ago she went through a body transformation. She wanted to get healthier, she wanted to get more fit, but I don't want to tell her story and everything. I think she says it best and her video. Highly recommend. love her. As she was going through this body transformation, she came up with this challenge and it's a pretty straightforward concept and a lot of people started doing it. You just walk on a treadmill at a pace of three incline of 12 for 30 minutes, and in her video she said she did that five to six times a week."

My First Day: A Rude Awakening

"That is not easy, dude. … Oh man. I'm not conditioned for that kind of cardio anymore," Beatrice recounts. "For the past little while before this, I've just been walking on the treadmill. Nothing wrong with that, but walking uphill, it's such a steep climb. I don't know. 12 is steep. I'm not going to lie. Dying a little bit, very sweaty, very hot."

The Calf Conundrum

"I'm just going to let you know right now that walking at an incline of 12 is a special kind of [he-e-double-hockey-sticks]. It wouldn't be so bad. For the most part, my respiratory system has caught up. It doesn't feel as terrible on my lungs. However, my calves just keep getting tighter and tighter and I don't really know what to do about it," Beatrice shares.

RELATED:5 Fake Superfoods to Avoid and 5 Real Ones to Try

My Theory on Tight Calves

Beatrice theorizes, "When I was younger, I used to walk on my tiptoes everywhere. For years I would just be walking around in my tiptoes. So the equivalent of wearing heels in your developmental years. So I think that because when you're on your tiptoes, this is going to be a bad example, but when you're on your tiptoes, your calf is always contracted and then the front muscles extended how muscles work. But I have this theory that my calf muscle never fully lengthened."

The Unexpected Knee Discovery

"As I was trying to find interesting camera angles to make the monotony of the treadmill the slightest bit more interesting for you guys, I noticed something about my knees. It looked like baby heads, do they not? It looks like I was supposed to be triplets in the womb and I absorbed my siblings straight into my knee holes and they're just there now forever. Try to unsee it. I dare you," Beatrice humorously observes.

RELATED:I Lost 50 Pounds in 8 Months by Walking Every Day

My Calves Were Killing Me

"I didn't like it... I didn't like this challenge. For me personally, my calves killed me the entire time I was making up in the middle of the night with muscle spasms in my calves, which yeah, I would not have survived without rest days," Beatrice confesses. "And me saying that I didn't like the challenge is in no way, shape or form any kind of shade toward Lauren. She's absolutely amazing."

The Results

Beatrice shares her results: "When I began, I weighed in at 230.3 pounds and at the end of the 21 days, I now weigh 224.5 pounds. That means I lost 5.8 pounds during this challenge. Here are my beginning and ending measurements, and as you can see, I kind of lost everywhere on my body with the most loss coming from around my abdomen. Very happy about the two inches lost around my belly."

What I Saw in the Mirror

"So here we have the before and after pictures. I'm not seeing too much of a change, maybe in my face a little bit and maybe in my stomach, but otherwise, these look pretty identical," Beatrice notes. "And then we get to the side view, which is where I see the weight loss. Pretty significant change in my stomach. I'm very bloated in this one. I felt bloated that day. My double chin's kind of poking through. You can't really see it in this one because my shoulder's in the way, but it's a little less. But my definitely went down."

RELATED:I Tried Wegovy for a Year and Here's Why I'm Never Going Back

Closing Thoughts

Beatrice concludes, "Ultimately just happy in general for completing the challenge, getting it out of the way. Another box checked and now we can focus on other things, hopefully more enjoyable things. Hopefully not like me having a petty beef with a challenge, you know what I mean? Hopefully it's something that I want to do, but I digress." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Kelsey Rose Flaunts Washboard Abs and Reveals 3 “Secret Sauce” Moves

Kelsey_Rose3
Copyright thekelseyrose_/Instagram
Leah Groth
By Leah GrothJan 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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.

A new year, a new you! Are you hoping to make 2025 the year you achieve all of your weight loss goals? “Start now,” encourages one fitness guru. Kelsey Rose is a fitness trainer who has hundreds of thousands of followers on social media. In one of her first posts of the year, she reveals “how to transform your body in 2025” by doing three simple things. “Re-Align in 2025 — let’s make this your best year Yet! And I’m here to help,” she writes.

Join Her Program

Before she goes into detail, she explains that if “you’re ready to feel your strongest, leanest, and most confident self,” you should consider joining her 7-Day Power Reset (Jan 6th) followed by an 8-week re-align program (Jan 13th). “We’re focusing on strength, Pilates, and nutrition to help you hit your goals. Here’s exactly how we’re making it happen step by step,” she writes in her post.

Mix Strength Training and Pilates

First, mix strength with Pilates workouts 3 to 5 times a week. “This combination is the secret sauce for building lean muscle while staying mobile and injury-free. Strength training helps you sculpt and tone, while Pilates improves flexibility and strengthens stabilizing muscles. Plus, incorporating daily deep core work will tighten your waistline, flatten your tummy, and give you that strong, balanced core we all love,” she says.

RELATED: This Coach Lost 100 Pounds Without Dieting by Focusing on These 4 Basic Rules

Then, Walk for 15 to 30 Minutes

“After every strength or Pilates session, set aside 15-30 minutes for walking,” she says. “This isn’t just about burning extra calories—it’s about keeping your body in fat-burning mode while improving recovery. Pair that with hitting 10k steps daily to keep your metabolism thriving and your energy high throughout the day. Small actions = BIG results.”

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

Nail Your Nutrition

And last but not least, focus on nutrition. “You can’t out-train a poor diet—so let’s focus on hitting 30g of protein per meal to fuel muscle recovery, support fat loss, and keep you full for longer. Minimize sugar intake to stop cravings in their tracks and prevent energy crashes. Remember: abs are made in the kitchen, and this step will truly set you apart,” she says.

Her Program Is Sustainable

“This January, our challenges will guide you every step of the way with tailored workouts, mindfulness routines, and recipes designed to make these habits sustainable and fun. Don’t wait to start—your future self will thank you! Xx,” she concludes.

RELATED: 4 Strength Moves to Transform Your Body in 30 Days, Says Expert

You Can Also Try Her 15-Minute Workout

In another post, she unveils her 15-minute walking workout. “This is your sign to STOP skipping your post-workout cardio and squeeze in a quick 15-minute treadmill workout for best results!!💦✨ It’s easy to feel like cardio needs to be a long, intense session to matter, but even a short burst after strength training can make a big impact,” she says.

It Helps Burn Fat, Increase Endurance, and Rev Metabolism

“By adding just 15 minutes on the treadmill, you can boost fat burn, increase endurance, and rev up your metabolism—all without draining yourself. Cardio is also a great way to wind down, reset, and give your body some extra love post-workout,” she says.

Here Is the 15 Minute Workout

“My Cheat Code Treadmill Series,” she says.

  1. 5 min steady walk at incline 8, speed 3.0—get the blood flowing!
  2. 5 min intervals: alternate 30-sec fast run (speed 6.0-8.0) + 30-sec walk (speed 3.0) to elevate your heart rate and maximize calorie burn
  3. 5 min cool down with incline 5, speed 3.0—ease into a steady pace and let your body relax.

RELATED: Build Lean Muscle Fast With These 9 Dietitian-Proven Protein Switches

Do It After Your Regular Workout

Do it after your regular workout, she recommends. “Just 15 minutes, and you’re done! Try it out as a finisher for your next workout and see how it feels to add this extra boost. Let’s make cardio simple and effective!” she says. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Fitness & Workouts

I Tried the 12-3-30 Treadmill Workout and Here's What Happened

Beatrice Caruso
Copyright Beatrice Caruso/YouTube
Ferozan Mast
By Ferozan MastAug 22, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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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.

YouTuber Beatrice Caruso (@BeatriceCaruso) decided to try the 12-3-20 viral treadmill routine created by fitness influencer Lauren Giraldo (Giraldo lost 30 pounds using the method, and the results were pretty impressive. The method is simple enough, but it is not easy—Giraldo says when she first started it, she could barely make it through two minutes without being out of breath. So, how exactly do you do it? You get on a treadmill, set the incline to 12 percent, and walk for 30 minutes at 3 miles per hour five times a week at least. Caruso also thought it sounded easy… until she tried it five times a week for three weeks. Here’s what happened.

Huge Challenge

The first time Caruso tried the method, she was shocked at how challenging it was. “I've just been walking on the treadmill. Nothing wrong with that, but walking uphill, it's such a steep climb. I don't know. 12 is deep. I'm not going to lie,” she says.

Incline Is Tough

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

Caruso slowly started to get used to the challenge. “I'm just going to let you know right now that walking at an incline of 12 is a special kind of hell,” she says. “It wouldn't be so bad. For the most part, my respiratory system has caught up. It doesn't feel as terrible on my lungs. However, my calves just keep getting tighter and tighter, and I don't really know what to do about it. I've tried foam rolling. I stretch every single day, and then I focus extra on my calves.”

She Did It!

Caruso was thrilled to finally complete the challenge. “We have completed the Lauren Giraldo Treadmill Challenge!” she says. “This challenge, in particular, has not been about weight loss at all. It's evolved into a personal vendetta. For whatever reason, I have fixated on this challenge, and I would just not let it go. I was like, I need to complete this one. It's going to bother me if I don't. And we finally did it.”

Weight Loss Results

Check your body shape with white weight scales, top view.Shutterstock

Caruso was pleased with the results of the challenge. “When I began, I weighed 230.3 pounds, and at the end of the 21 days, I now weigh 224.5 pounds. That means I lost 5.8 pounds during this challenge.”

Body Changes

Woman trying dress in looking in mirror cheerful and happy.Shutterstock

Caruso noticed changes over her whole body. “I kind of lost everywhere on my body with the most loss coming from around my abdomen,” she says. “Very happy about the two inches lost around my belly. I was feeling very, very bloated at the beginning of this challenge, and I don't feel as bad now, but whatever. I was expecting to lose a little bit everywhere overall just because that's how my body typically decides to lose weight.”

Want to try the method for yourself? Read on to find out how to get the most of it.

Be Prepared

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

Fitness newbies should expect to find it difficult at first. “It’s definitely on the harder side,” exercise physiologist Katie Lawton, MEd, tells the Cleveland Clinic. “That’s a steep incline — and it’ll really feel like it’s over 30 minutes.”

Choose Your Shoes

Running shoes - woman tying shoe laces. Closeup of fitness woman getting ready for engage in the gymShutterstock

You’re on the treadmill a LOT with this challenge, so make sure you have the right shoes. “Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock,” says the Mayo Clinic. “Wear comfortable, loose-fitting clothes and gear appropriate for all types of weather, such as layers in cooler weather.”

Don’t Hold the Rails

Legs of woman running on treadmillShutterstock

Giraldo admits she sometimes holds onto the treadmill, but it’s better not to. Holding onto the rails will mean fewer calories burned, so keep that in mind.

Embrace the Incline

Young healthy athletic woman running on a treadmill near the sunny window in the gym and listening music.Shutterstock

We know it’s hard, but the incline is what makes this workout so effective. "I like to use inclines within the general warm-up phase of a training session when we’re trying to reach a specific heart rate quickly," personal trainer Chance Ruggeroli tells Texas Health. "However, walking at an incline can be a great exercise on its own. It is an excellent substitute for those recovering from injury, trying to reduce the impact on their joints, or to get an efficient workout within a small window of time.”

RELATED: 20 Incredible Ozempic Success Stories of All Time

Listen To Music

Panoramic Side view of beautiful young asian woman running on treadmill and listening to music via headphone with arm a smart watch for tracking speed during sports training in a gym.Shutterstock

Caruso admits that her first time doing the workout was more difficult because she didn’t have her headphones. “Studies show that faster-paced music tends to help improve athletic performance when a person engages in low-to-moderate level exercise, either by increasing distance traveled, pace, or repetitions completed,” according to the National Center For Health Research.

Is your Sports Bra Working Out?

Back view of strong sporty girl showing muscles at the beach during sunset.Shutterstock

Ladies, don’t underestimate how important a good sports bra is. “One secret to a good sports bra is fit,” says Nichola Renwick, Senior research associate at the University of Portsmouth, via The Conversation. “It has been reported that 70-100% of women are not wearing the correct bra size. It might be that you are a different size in different brands, so the best way to ensure you wear the correct bra size is to follow the best-fit criteria.”

RELATED: I Lost 66 Pounds After Adding These 10 Simple Habits

Stay the Course

,Running,Treadmill,Health,gym,exercise,workout,fitness.Shutterstock

Consistency is key—stick to the workout, and you will get results. “The faster, farther, and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

I Lost 60 Pounds After Realizing These Biggest Weight Loss Mistakes

kikivirk
kikivirk/TikTok
Leah Groth
By Leah GrothJun 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Kiki (@kikivirk) is a weight loss influencer who has amassed a social media following for sharing all the tips and tricks that enabled her to lose a whopping 60 pounds and keep it off. In one of her viral videos – viewed over 8 million times, Kiki reveals the biggest weight loss mistake she made on her journey – and also what ultimately led to her weight loss success.

She Says Doing High Intensity Workouts Were a “Huge Mistake”

@kikivirk

The plan that helped me shed 60lbs 💪🏽 #weightloss #pcos #pcosweightloss #weightlossmotivation #weightlosstipsforwomen #pcosworkout

“I was so motivated to lose weight and I wanted to see results fast, but I didn't do my research and I jumped straight in, literally into a high intensity, 90 day workout plan. Huge mistake,” Kiki says in the video.

After 45 Days She Hadn’t Lost Weight

kikivirk2kikivirk/TikTok

After a month-and-a-half, she didn't feel like she'd lost any weight. “I was overdoing it. The long, painful HIIT workouts were actually doing my body no good. They were causing it too much stress and loads of other problems,” she says.

Related: 5 Pilates Exercises for a Flat Stomach in 14 Days

She Had “Weight Plateaus” and “Felt So Hungry and Fatigued”

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

In another video, she specified that she was doing “high intensity cardio” five times a week in hopes it “would burn fat fast and give me my dream body,” she explained. “But instead, I had weight plateaus and felt so hungry and fatigued.

Her Fat Began to “Melt Off” When She Started Strength Training

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

“Literally, as soon as I started strength training and less cardio, the fat began to melt off, and the lean muscle mass I gained gave me the tone look I'd always wanted,” she continued.

Her Program: LISS, Walking, Strength and Resistance Training, and a Short HIIT Workout

Running shoes - woman tying shoe laces. Closeup of female sport fitness runner getting ready for jogging outdoors on waterfront in late summer or fallShutterstock

Her program starts with doing 45 to 60 minutes of LISS cardio four times a week. She also walks 7 to 12,000 steps every day, does strength and resistance training three times a week, and a 15-minute HIIT workout once a week.

Related: Patrick Mahomes' "Natural Dad Bod" Has Everyone Talking. Here's How to Ditch It, According to Expert

An Expert Weighs In

Kendra_Gamblehitfitnesstraining/Instagram

“What she says is definitely spot on,” says Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant. “Intense cardio and intense HIIT more than twice a week will do the body more harm than good and is not the way to lose fat and get that toned look.” Instead, she agrees that “increasing your everyday steps is more of the most important and beginner things you can do to start losing fat along with getting your diet right.” Unfortunately, “fat loss is not an immediate thing and will take time and dedication but she explains it all perfectly.”

💪🔥Body Booster: If you are a beginner trying to lose weight, starting by increasing your steps and modifying your diet instead of going overboard with higher intensity workouts.

Fitness & Workouts

10-Minute Workouts to Melt Abdominal Fat in 60 Days

Slim fitness young woman Athlete girl doing plank exercise outside. Concept training workout crossfit gymnastics cross fit.
Shutterstock
Ferozan Mast
By Ferozan MastJun 28, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
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.

You don’t need to spend hours at the gym or on the treadmill to lose belly fat and get into shape—just 10 minutes can make a huge difference. “Short bursts of activity burn more calories, increase metabolic rate, aaaand improve endurance and strength – all in less time. Simply ramping up your activity for a few minutes, a few times a day, can improve health,” sports medicine specialist Joshua Beer, DO, tells University Hospitals. Here are 12 10-minute workouts to burn fat and get fit.

Bodyweight HIIT Workout

@maiahenryfit

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

This workout from TikToker MaiaHenryFit will get your blood pumping. “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 says.

Pilates Workout

@briannajoye_fitness

this one is for all my girlies who dont feel like standing up to workout today 😂🤍 #pilates #workout

TikToker Brianna Joye Kohn has the perfect 10-minute Pilates workout. “POV—I show you this 10-minute Pilates workout that will tone your core, sculpt your arms, and slim your legs,” she says.

10-minute Cardio

@alexxiusss

10 MINUTE CARDIO - These exercises are simple yet effective. You got this💪🏾 2 rounds: 🔥Beginner: 20 sec. Exercise- 40 sec. rest 🔥Intermediate 30 sec. Exercise- 30 sec. rest 🔥Advanced 45 sec. Exercise- 15 sec. rest #athomeworkout #athomeworkouts #cardio #cardioworkout #athomecardio #athomecardioworkout #fitness #workout #workoutmotivation #weightlossjouney

Try TikToker Alexius Ordaz’s 10-minute cardio workout. “These exercises are simple yet effective. You got this💪🏾 ✨,” she says.

Postpartum Workout

@getmomstrong

Hard time sneaking in a workout? Try this! 3 rounds. Generally sate and beneficial for moms with diastasis recti and prolapse. #quickworkout #morningworkout #10minuteworkout #bodyweightworkouts

TikToker Ashley (getmomstrong) has the perfect short workout for moms. “Hard time sneaking in a workout? Try this! 3 rounds. Generally, sate and beneficial for moms with diastasis recti and prolapse,” she says.

Ab Workout

@maiahenryfit

My go to ab workout to do at home that only takes 10 minutes and will give you a strong core/defined abs✨ reminder that abs are made in gym but will only be visible if you have a healthy diet paired! #abworkout #abworkouts #abworkoutchallenge #athomeabworkout #athomeabs #totalabs #coreworkout #sixpack #sixpackabs #abexercises #abexercise #fitness #gym #workout #flatstomach #flatstomachworkout #beginnerabs #abworkoutathome #abworkoutforgirls #beginnerabs #gymmotivation #motivation

MaiaHenryFit also has a 10-minute ab workout. “My go to ab workout to do at home that only takes 10 minutes and will give you a strong core/defined abs✨ reminder that abs are made in gym but will only be visible if you have a healthy diet paired!” she says.

RELATED: 10 Foods to Avoid That Cause Inflammation

Walking Workout

@petragenco

Get your steps in at home with this quick 10 minute beginner walking workout 💃🏽 #walk #walkingworkout #weightloss #beginner #fun #exercise #exerciseathome

TikToker Petra Genco has a great walking workout to burn fat. “Get your steps in at home with this quick 10 minute beginner walking workout 💃🏽,” she says. All you need are sneakers!

No Gym Needed Workout

@marralpn

This is For my girlies that don’t want to go to the gym💪🏾 Do each workout for 30 seconds on 15 seconds off for 5 rounds! #plussizeworkout #athomeworkout #beginnerworkout

Try TikToker Marralpn’s 10-minute workout designed to be accessible for people of any weight. “This is For my girlies that don’t want to go to the gym💪🏾 Do each workout for 30 seconds on 15 seconds off for 5 rounds!” she says.

Total Body Strength Training

@livelygirlfitness

10 minute total body workout 💪🏽 - Weighted march with dumbbell extended in front (1 minute) - Deadlift into upright row (1 minute) - Elevated lateral lunge (1 minute per side) - Iso bicep curl (1 minute per side) - Front raise + lateral raise (1 minute) - Wood chop (1 minute per side) - Sumo squat + hammer curl (1 minute) #totalbodyworkout

TikToker Rachel (livelygirlfitness) is sharing her total body strength training workout. Moves include weighted march with dumbbell extended in front and deadlift into upright row.

Wall Workout

@petragenco

Get your steps in at home with this quick 10 minute beginner walking workout 💃🏽 #walk #walkingworkout #weightloss #beginner #fun #exercise #exerciseathome

This wall workout from TikToker Lisa Morales Duke requires no equipment and will get those calories burned. “This was intense 🥵🔥🙌🏼 try it!” she says.

RELATED: Lose Abdominal Fat in 60 Days with the DASH Diet

Plank Workout

@maiahenryfit

Full body plank 10 minute challenge❤️‍🔥 #transformation #tranformationchallenge #fullbodyworkout #fullbodyexercise #fullbodyexercises #athomeworkout #athomeworkouts #athomeworkoutvideos #workoutathome #medicineball #tonedarms #coreworkouts #workoutchallenge #30daychallenge #30dayworkoutchallange #fitnessmotivation #athomeworkouts #fullbodytone #hiitworkout #hiitcardio #hiittraining #gymtok #viral #trending #fittok #gymtok #abworkout #flatstomach #flatstomachworkout

This plank workout from MaiaHenryFit will make you feel the burn in a very short amount of time! All you need is a good yoga mat. “Full body plank 10 minute challenge❤️‍,” she says.

Stairmaster Cardio Routine

@mdjfitness

10 MINUTE CARDIO ROUTINE!🔥✨ #gymworkout #cardioworkout #stairmaster

10 minutes is all you need for this stairmaster cardio workout from TikToker MDJFitness. “You’re gonna love it💘,” she says.

Couch Abs Workout

@ssanar.wellness

No matter how busy you are, everyone has 10 minutes! Save this and get it done💪 #homeworkoutsforwomen #coreroutine #fitness #fyp

Try this 10-minute ab workout from TikToker ssanar.wellness. “No matter how busy you are, everyone has 10 minutes! Save this and get it done💪,” she says. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

10 Foods with More Protein and Fewer Calories Than 3 Eggs

Young woman in casual clothes at supermarket store looking at meat sausage and read ingredients
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Leah Suzanne
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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 hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:9 High-Protein Foods That Beat Eggs for Weight LossShutterstock

“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

chicken fillet on a stone background​Slow Cooker Buffalo ChickenShutterstock

Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Nutritionist Lost 20 Pounds Eating These 10 Foods That Mimic Ozempic

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
Copyright nutritionwith_grace/Instagram
Leah Suzanne
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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.

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

1. Avocados

Green ripe avocado top close up view. Texture vegan healthy food background. Diet organic vegetable poster photoShutterstock

Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

wooden spoon filled with black chia seeds and heart symbolShutterstock

Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

5. Oats

A detailed close-up of a heap of rolled oats, showcasing the texture and individual oat flakes. The image focuses on the surface, emphasizing the organic and natural quality of the oatsShutterstock

Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

Natural creamy Greek yoghurt on wooden table background​Plain Greek YogurtShutterstock

She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

Fresh spinach leaves in bowl on rustic wooden table. Top view.​SpinachShutterstock

Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,Black​Stick to Certain ProteinsShutterstock

Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

Salmon with black pepper on plate close up.Shutterstock

Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

Assortment of fresh ripe berries as background, top view​BerriesShutterstock

Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Fitness & Workouts

I Am a Trainer and Swear by These 7 Core Exercises

Mr America Jason Kozma mramericajasonkozma
Copyright mramericajasonkozma/Instagram
Leah Suzanne
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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 ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

Close up of a serious asian sportswoman in earphones doing plank exercise outdoors at the beachShutterstock

Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

Young sporty attractive woman doing toning pilates exercise for abs with exercise circle, crunches for abdominal strengthening using pilates magic circle, wearing sportswear at yoga studio or at home

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.​Target Side Core MusclesShutterstock

Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

dead bugs exercise​ 7. The Modified BeetleShutterstock

Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

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