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Fitness & Workouts

5 Exercises You Can Do Without Leaving Your Desk

Break free from that chair—without actually leaving it

Christopher Roback
By Christopher RobackApr 01, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
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Christopher Roback
By Christopher RobackApr 01, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Fitness & Workouts

We've all been there—hunched over a keyboard for hours, back aching, shoulders tight. What if you could sneak in a workout without leaving your desk? According to Dani P. Johnson, a wellness physical therapist with the Mayo Clinic Healthy Living Program, brief exercise breaks can boost your productivity and provide effective resistance training. Try these five simple moves throughout your day to keep your body happy and your mind sharp.

1. Chair Pushups

Side view of an active young woman wearing sportswear doing push ups with the help of a chair at home

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No need to drop to the floor for these pushups. Sit on a sturdy chair with armrests, place your hands on the armrests, and keep your shoulders relaxed. Engage your core, then push yourself up slightly off the seat using your arms. Lower yourself back down slowly and repeat. This move works your triceps and shoulders while giving you a break from sitting.

Try for: 8-12 repetitions, 2-3 sets.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

2. Desk Pushups

Side View Of A Young Businesswoman Doing Push Up On Office Desk

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Ready to level up? "Place your hands shoulder-width apart on the edge of your desk. Walk your feet back, shifting your weight onto your toes. Lower your chest toward the desk, then push back up to the starting position," recommends physical therapist and athletic trainer Dr. Eric Moogerfeld, DPT, through Cleveland Clinic. Just make sure your desk is stable enough to support your weight!

Try for: 8-10 repetitions, 2 sets.

3. Chair Squats

Young beautiful fitness girl exercising with chair in gym, chair squats

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Let's get those legs working! "Sit toward the front of a sturdy chair with your knees bent and feet flat on the floor, shoulder-width apart. Rest your hands lightly on the seat or cross them over your chest. Slowly stand up, using your hands as little as possible. Pause, then slowly sit back down without collapsing into the chair," recommends the CDC's STEADI program.

Try for: 10-12 repetitions, 2 sets.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

4. Toe Raises

Yoga Workout In Office Behind Business Computer. Gymnastics And Leg Training

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Don't forget about your calves! Cleveland Clinic notes that "your calves help you run, walk, jump, and balance. Calf raises strengthen them." Start by doing these while sitting. As you build strength, try standing behind your chair for support.

Try for: 15-20 repetitions, 2-3 sets.

5. Sidekicks

The beauty lady is wearing exercise suit,standing beside wooden chair,putleft hand touch the chair,put right hand to akimbo,raise right leg up in the air,basic pattern for exercise

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Finally, strengthen those hips! Stand behind your chair for balance, then lift one leg out to the side while keeping your body upright. Keep the movement controlled (no swinging!), then lower it back down slowly. Repeat with the other leg. This exercise improves both strength and balance.

Try for: 8-10 repetitions per side, 2 sets.

Why These Quick Moves Matter

Fit businesswoman doing stretching exercises on a wooden office table while working on her laptop computerShutterstock

These five-minute exercise breaks add up to big benefits over time. "If you do that four or five times throughout the day, you've really gathered a great deal of resistance training and body weight exercises spread out throughout your day," explains Johnson. "So it makes it a little more doable if you're not able to get to the gym."

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

The Long-Term Payoff

Rear View Of Woman Working From Home On Computer In Home Office Stretching At DeskShutterstock

Dr. Nathan LeBrasseur, Director of the Robert and Arlene Kogod Center on Aging at Mayo Clinic, stresses that consistency is key: "Just adding 30 minutes of activity daily can be beneficial. It may have benefits for muscle strength, bone health, or even cognitive health and function." Try setting calendar reminders every 90 minutes as your cue to stand up and move—even the most dedicated workers can spare two minutes for their health.

Small Habits, Big Results

Young businessman laughing while walking in a modern office carrying a laptop with colleagues at work in the backgroundShutterstock

"Many studies show that exercise can mitigate virtually every one of the effects of aging, including loss of lean muscle mass and increased fall risk. These little things really work if done regularly—you're going to reap magical benefits," says professor of physical medicine and rehabilitationDr. Edward Laskowski. Consider pairing these exercises with other daily habits—like doing chair pushups while waiting for your computer to boot up or toe raises during conference calls—to make them second nature.

So next time you feel that afternoon slump coming on, try a few desk exercises instead of reaching for another coffee. Your body will thank you today, and your future self will thank you even more. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

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Fitness & Workouts

5 Exercises You Can Do Without Leaving Your Desk

young blonde woman in eyeglasses happy with raised hands, happy, celebrate, celebration, office, fitness
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Christopher Roback
By Christopher RobackApr 01, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

We've all been there—hunched over a keyboard for hours, back aching, shoulders tight. What if you could sneak in a workout without leaving your desk? According to Dani P. Johnson, a wellness physical therapist with the Mayo Clinic Healthy Living Program, brief exercise breaks can boost your productivity and provide effective resistance training. Try these five simple moves throughout your day to keep your body happy and your mind sharp.

1. Chair Pushups

Side view of an active young woman wearing sportswear doing push ups with the help of a chair at home

Shutterstock

No need to drop to the floor for these pushups. Sit on a sturdy chair with armrests, place your hands on the armrests, and keep your shoulders relaxed. Engage your core, then push yourself up slightly off the seat using your arms. Lower yourself back down slowly and repeat. This move works your triceps and shoulders while giving you a break from sitting.

Try for: 8-12 repetitions, 2-3 sets.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

2. Desk Pushups

Side View Of A Young Businesswoman Doing Push Up On Office Desk

Shutterstock

Ready to level up? "Place your hands shoulder-width apart on the edge of your desk. Walk your feet back, shifting your weight onto your toes. Lower your chest toward the desk, then push back up to the starting position," recommends physical therapist and athletic trainer Dr. Eric Moogerfeld, DPT, through Cleveland Clinic. Just make sure your desk is stable enough to support your weight!

Try for: 8-10 repetitions, 2 sets.

3. Chair Squats

Young beautiful fitness girl exercising with chair in gym, chair squats

Shutterstock

Let's get those legs working! "Sit toward the front of a sturdy chair with your knees bent and feet flat on the floor, shoulder-width apart. Rest your hands lightly on the seat or cross them over your chest. Slowly stand up, using your hands as little as possible. Pause, then slowly sit back down without collapsing into the chair," recommends the CDC's STEADI program.

Try for: 10-12 repetitions, 2 sets.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

4. Toe Raises

Yoga Workout In Office Behind Business Computer. Gymnastics And Leg Training

Shutterstock

Don't forget about your calves! Cleveland Clinic notes that "your calves help you run, walk, jump, and balance. Calf raises strengthen them." Start by doing these while sitting. As you build strength, try standing behind your chair for support.

Try for: 15-20 repetitions, 2-3 sets.

5. Sidekicks

The beauty lady is wearing exercise suit,standing beside wooden chair,putleft hand touch the chair,put right hand to akimbo,raise right leg up in the air,basic pattern for exercise

Shutterstock

Finally, strengthen those hips! Stand behind your chair for balance, then lift one leg out to the side while keeping your body upright. Keep the movement controlled (no swinging!), then lower it back down slowly. Repeat with the other leg. This exercise improves both strength and balance.

Try for: 8-10 repetitions per side, 2 sets.

Why These Quick Moves Matter

Fit businesswoman doing stretching exercises on a wooden office table while working on her laptop computerShutterstock

These five-minute exercise breaks add up to big benefits over time. "If you do that four or five times throughout the day, you've really gathered a great deal of resistance training and body weight exercises spread out throughout your day," explains Johnson. "So it makes it a little more doable if you're not able to get to the gym."

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

The Long-Term Payoff

Rear View Of Woman Working From Home On Computer In Home Office Stretching At DeskShutterstock

Dr. Nathan LeBrasseur, Director of the Robert and Arlene Kogod Center on Aging at Mayo Clinic, stresses that consistency is key: "Just adding 30 minutes of activity daily can be beneficial. It may have benefits for muscle strength, bone health, or even cognitive health and function." Try setting calendar reminders every 90 minutes as your cue to stand up and move—even the most dedicated workers can spare two minutes for their health.

Small Habits, Big Results

Young businessman laughing while walking in a modern office carrying a laptop with colleagues at work in the backgroundShutterstock

"Many studies show that exercise can mitigate virtually every one of the effects of aging, including loss of lean muscle mass and increased fall risk. These little things really work if done regularly—you're going to reap magical benefits," says professor of physical medicine and rehabilitationDr. Edward Laskowski. Consider pairing these exercises with other daily habits—like doing chair pushups while waiting for your computer to boot up or toe raises during conference calls—to make them second nature.

So next time you feel that afternoon slump coming on, try a few desk exercises instead of reaching for another coffee. Your body will thank you today, and your future self will thank you even more. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Fitness & Workouts

10 Kitchen Stretches People Swear By

David Thurin MovementbyDavid
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Christopher Roback
By Christopher RobackFeb 13, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

"We drive, we sit at desks, we come home, and then we sit on the couch," says movement and flexibility coach David Thurin, who helps millions break free from the effects of prolonged sitting through his science-based approach to flexibility. With over 8 million followers across social media (@movementbydavid), David has turned everyday spaces like kitchens into opportunities for movement. These ten stretches take just minutes to perform but can help desk workers feel more flexible and energized throughout their day.

1. Hip Flexor Release: Your First Defense Against Sitting

"The hip flexor is just one of those muscles that we all really need to stretch because we sit down all the time," David explains in his video. Start in a lunge position with one leg behind you, toe pointed out. Push your hips down toward the floor and hold. For a deeper variation, reach back and grab your leg while maintaining the position. Hold for 30 seconds on each side.

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

2. Standing Forward Fold: The Elephant Walk

Portrait of beautiful young woman enjoying yoga indoors. Yogi girl working out in grunge interior with blue wall. Ardha Uttanasana (Intense Stretch, Standing Half Forward Bend pose). Full length

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This stretch doubles as both a nerve floss and hamstring stretch. Stand and reach toward the ground—David emphasizes that it's okay if you can't reach the floor. Bend both knees, then alternate straightening one leg at a time. "Wherever you feel best is where you're going to do it," he advises. Challenge yourself with a final hold stretching both legs simultaneously.

3. Wide-Legged Forward Fold: The Pancake Stretch

Female yoga instructor practicing Upavistha Konasana, seated wide legged forward fold pose for exercise on yoga mat. Exercise for healthcare as lifestyle.

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"If you're trying to do your middle splits, this is probably the best stretch," David shares. Sit with legs spread wide, reaching forward. If reaching forward is challenging, he suggests leaning against a wall with a flat back. For maximum benefit, flex your quads to keep knees straight, and gently shift side to side to "dig into that muscle a little bit."

4. Figure Four: Secret Weapon for Lower Back Relief

Beautiful young model working out at home, doing yoga exercise on floor, lying in Eye of the Needle hip stretch pose (Dead or Reclining Pigeon posture), resting after practice. Full length, top view

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This is David's favorite stretch, and it's especially beneficial for desk workers. Lie down, cross one ankle over the opposite knee, and hold. "Instead of pulling it all the way into your chest," David instructs, "hold the tension and focus on bringing your tailbone down to the floor." This targets the piriformis muscle and helps with sciatica.

5. Lat Stretch: Upper Body Freedom

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Position yourself on all fours and sink your chest toward the floor. "The goal is to feel it at the back side of that armpit," David explains. He recommends pointing thumbs toward the ceiling for comfort. This stretch is crucial because "we almost never use our lats in a full range of motion in everyday life."

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

6. Spinal Side Bend: Core Length

Fit young girl enjoying group yoga session in peaceful environment of verdant summer park, performing stretches in lotus position while sitting on exercise mat

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Sitting tall, raise one arm up and stretch it over to the side. The key, David emphasizes, is keeping both hip bones grounded: "Make sure that you're not lifting up one side of your hips." Imagine creating an arc from your pinky to your sitting bone.

7. Seated Twist: Spinal Mobility

Spine twisting pose. Woman sitting on blue mat in Ardha Matsyendrasana yoga position with straight arms down and opened palms, head turned to left, legs to right, having relaxed face expressionShutterstock

This active stretch helps release tension throughout the spine. Twist to each side, holding briefly. "Three, two, one, and back," David counts, demonstrating the rhythm of this movement. Follow with gentle side-to-side swaying to release tension.

8. Deep Forward Fold Hold

Woman leans forward stretches her back and legs.

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After warming up with elephant walks, challenge yourself with a sustained forward fold. David guides you to "stretch them out, hold, and relax," repeating this sequence three times for maximum benefit.

9. Advanced Hip Flexor Reach

Warming Up Before Workout. Smiling Fit Woman Training In Living Room At Home, Beautiful Female Stretching Legs Doing Low Lunge With Quad Stretch, Cooling Down After Exercises On Mat, Free Space, flexor

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Building on the basic hip flexor stretch, reach back and hold your foot while maintaining the lunge position. David notes that if this variation feels too intense, "just stick with the first one, letting as much tension as possible leave the body."

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

10. Final Integration: The Full-Body Release

Yoga stretch exercise fit Asian woman stretching lower back for spine health on city outdoor fitness class in park. Seated spinal twist.Shutterstock

End your routine by gently swaying side to side, allowing tension to release from the entire body. "If you're really focused on gaining flexibility," David advises, "I recommend holding each one of those stretches for a total of a minute and 30 seconds to two minutes."

Remember:

Fit woman with her hands on her hips taking deep breathe. Female athlete taking break after intense workout.Shutterstock
  • Hold each stretch for about 30 seconds
  • Breathe deeply throughout
  • Stay relaxed but focused
  • Feel the stretch without pain
  • Choose variations that match your flexibility level.
Pro Tip: David suggests doing this routine three times if you're serious about improving flexibility. "Doing each stretch for two minutes is really boring," he admits, "so I break it up into sets. Just do that whole routine three times. It's the easiest way to get it done." And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Fitness & Workouts

5 Strength Training Exercises That Build Muscle

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Leah Suzanne
By Leah SuzanneMay 02, 2025
Leah Suzanne
Freelance Writer/Editor
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✓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.

No time to go to the gym, no problem! There are exercises you can do at home – no weights required – to build muscle and burn fat. Karen Rodriquez is a personal trainer, a stage four cancer survivor, and the creator of the Pure Steel Ab Roller. She recently revealed her five go-to strength training moves to build muscle. “Bodyweight exercises are great, especially for people working out at home, those traveling, or anyone wanting to master basic moves,” she says. “These moves can be done anywhere, require zero equipment, and can be modified for beginners or amped up for advanced athletes. If you’re consistent and push yourself with time under tension, reps, and clean form, you will build muscle and strength—no gym necessary.”

Bodyweight Squats

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Bodyweight squats are a practical exercise, according to Rodriquez. “When done correctly and in higher repetitions or with slow tempos and pauses, they strengthen your quadriceps, glutes, and hamstrings. To make squats harder, try adding jumps, pulses at the bottom, or single-leg squats,” she says.

Push-Ups

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Push-ups are one of the best exercises for upper body strength. “They mainly work your chest, shoulders, triceps, and core. Focus on your form instead of the number of push-ups you do. Keep a straight line from your head to your heels and keep your elbows close to your body. This helps you get the most out of the exercise and avoid injury,” she recommends.

Prisoner Squats

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Prisoner squats are similar to regular squats, but you place your hands behind your head. “This variation helps with your posture and balance while also working your upper back more. With your hands in this position, you will keep your chest open and upright, which engages your lower body,” she explains.

Floor Glute Bridge

Young athletic woman lifting her hips while doing glute bridge exercise on the floor at home.Bridge Your Way to Better Back Health​Shutterstock

The glute bridge targets the glutes and strengthens your lower back. “To do it right, press through your heels and squeeze your glutes at the top. Hold the position briefly to further activate your glutes and hamstrings. For an extra challenge, try adding pulses or single-leg glute bridges,” she suggests.

Bodyweight Dips

Woman exercising working out triceps and biceps doing dips with own bodyweightShutterstock

Dips are great for your triceps, chest, and shoulders. “You don’t need special equipment; you can use a sturdy chair or step instead of parallel bars. To do dips properly, lower your body slowly and press up through your hands. This keeps tension on your muscles and protects your joints,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Genius Weight Loss Tricks You Haven't Tried

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Dr. raj Dasgupta
By Dr. raj DasguptaMay 20, 2024
Dr. raj Dasgupta
Chief Medical Advisor for Garage Gym Reviews
Dr. Raj is a Chief Medical Advisor for Garage Gym Reviews. He is quadruple board certified in Internal Medicine, Pulmonary, Critical Care, and Sleep Medicine.
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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.

As a quadruple board-certified medical doctor in Pulmonary, Critical Care, Sleep Medicine, and Internal Medicine, I know that maintaining a healthy weight is extremely important for your overall well-being, to significantly reduce the risk of heart conditions, diabetes, and even certain cancers. It also has a positive impact on your mental health and self-esteem, as well as contributes to cardiovascular well-being, joint health, and improved sleep, enhancing your overall quality of life. Beyond your well-being, it saves money on healthcare expenses. Achieving and sustaining a healthy weight involves making smart choices in your daily diet, staying active, and prioritizing your long-term health and longevity.

1. The #1 Genius Trick

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One often overlooked but crucial tip for successful weight loss is to prioritize quality sleep. Insufficient sleep disrupts hormones that control hunger, increasing your appetite and reducing feelings of fullness, which can easily lead to overeating and subsequent weight gain. Having inadequate sleep also diminishes energy levels and motivation for exercise. So, making sure you get a good night's sleep is a smart move for your overall health and effective weight management.

Related: Woman Stuns With Her Fit Body After Losing 50 Pounds in a Year With This 1 Hack

2. Walking the Dog

Silhouettes of a man running with a puppy on a leash on a sunset backgroundShutterstock

Pets are a great way to help keep you active and according to the American Heart Association, dog owners were 54% more likely to get the recommended level of physical activity compared to non-dog owners. This can be a great way to help with weight loss for both you and your dog.

3. Treadmill Desks

Side view of Caucasian businessman working on laptop while exercising on treadmill in a modern officeShutterstock

It’s always a great idea to try incorporating movement into parts of your day that would otherwise be stationary, such as working at your desk.

4. Taking the Stairs

Young adult woman walking up the stairs with sun sport background.Shutterstock/siam.pukkato

This may not be revolutionary, but the practice of opting to take the stairs over using an elevator can add up calories burned. On average, people burn 5-11 calories per minute when climbing the stairs at a normal pace, which can quickly add up over time and help you lose weight.

Related: 8 Simple Things That Helped Me Naturally Lose 50 Pounds in 4 Months Without Exercising

5. Cutting Back on Processed Foods

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Over time, reducing the amount of processed foods you eat can certainly help you lose weight by removing those additional calories from unneeded ingredients and opting to eat whole instead.

6. Low-Impact Workouts

Young athletic woman in cobra pose practicing Yoga with her dog at home.Shutterstock

Exercises that are low impact (yoga, pilates, etc) are another great option to slowly raise your heart rate and burn fat without putting significant pressure on your joints, as high-intensity workouts do (running, burpees, etc.)

7. Avoiding Stress Snacking

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Instead of reaching for a snack when you're feeling overwhelmed or stressed, try to distract yourself and substitute the action with a healthier behavior. Ideas could include journaling to vent frustrations, taking a walk for some fresh air, playing with a pet, listening to your favorite song or calling a friend."

Related: 5 Healthy Snacks For Fat Loss, According to Dietitian

8. Don't Make These Mistakes

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Common mistakes about losing weight include faith in quick fixes or trendy diets to give you instant results. Some also believe that specific exercises can target weight loss in certain areas of the body, but that's a misconception. Extreme dieting is almost always problematic, and it's not just about the amount you exercise—healthy eating is a very crucial part of weight loss as well. Not all calories are the same, and only focusing on the number that appears on your scale doesn't show the whole picture. Emotional and mental health are important, and everyone is different, so what works for one person might not work for another. Weight loss supplements may also be marketed as a magic solution, but this is another misconception. It's best to have realistic expectations, eat balanced meals, stay active, and get personalized advice from your doctor for a healthy and long-lasting weight loss journey.

Dr. Raj Dasguptais the chief medical advisor for Garage Gym Reviews. Dr. Raj's extensive credentials as a quadruple board-certified physician specializing in internal medicine, pulmonology, critical care, and sleep medicine.

Fitness & Workouts

5 Strength Exercises That Build Muscle Without Lifting Weights

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Leah Suzanne
By Leah SuzanneApr 26, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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.

Most health experts, including the Mayo Clinic, recommend strength training as an effective form of exercise to help reduce body fat, preserve and build lean muscle mass, and burn calories more efficiently. Many exercises involve lifting weights of some sort, ranging from free weights and barbells to kettlebells and ankle weights. However, you don’t need to lift weights to use muscle—you can use bodyweight. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer at High Performance Personal Training, to come up with a handful of strength training exercises that build muscle without requiring any weights. Here are his top 5 strength moves.

Push-Ups

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The first exercise he recommends to build muscle without lifting weights? The classic push-up.

How to do it: Start in a plank position with hands under shoulders. Lower your body until your chest is just above the floor, then push back up.

What it works: Chest, shoulders, triceps, and core.

Bodyweight Squats

Fitness young woman working out core and glutes with bodyweight workout doing squat exercises on beach. Asian sporty girl squatting legs as part of an active and fit life.Shutterstock

He is also a fan of bodyweight squats, which require no added weight.

How to do it: Stand with feet shoulder-width apart. Lower your hips as if sitting into a chair, then stand back up.

What it works: Quads, hamstrings, glutes, and core.

Glute Bridges

Attractive blonde woman in sports beige leggings and tank top, practicing yoga, doing Glute bridge exercise, dvi pada pithasana pose, home workout.​5. Glute BridgesShutterstock

Glute bridges are another effective exercise that doesn’t involve lifting weights.

How to do it: Lie on your back with knees bent and feet flat. Press through your heels to lift your hips up, then lower back down.

What it works: Glutes, hamstrings, and lower back.

Plank Holds

Concentrated beautiful young sportswoman doing plank exercise on mat in gymShutterstock

He also recommends a variation of the plank, plank golds.

How to do it: Hold a straight-body position on your forearms and toes, keeping your core tight and hips level.

What it works: Core, shoulders, and back.

Wall Sits

wall sit exercise​2. Wall Angel SquatsShutterstock

The final bodyweight exercise he recommends? Wall sits.

How to do it: Lean against a wall and slide down until your knees are at a 90-degree angle. Hold for 30–60 seconds.

What it works: Quads, hamstrings, glutes, and endurance.

And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

She Lost 50 Pounds in 6 Months With These 7 Strategies

Addie Gibson addiepowerr
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Leah Suzanne
By Leah SuzanneMay 03, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

Fitness Coach Addie Gibson lost 50 pounds in six months by making some very simple changes. Gibson details her weight loss journey online, explaining exactly how she torched the fat and got fit. One major part of her fitness routine was being active every single day, which helped boost her metabolism and made her regimen even more effective. Here’s exactly how she did it.

Strength Training

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#stitch with @Addie Gibson 3 things i did to lose 50lbs! #weightloss #weightlosstransformations #fitnesscoach

Gibson did strength training 3-4 times a week. “Strength training helps you lose weight and keep it off by building muscle tissue,” according to Corewell Health. “The more muscle mass you have, the higher your metabolic rate tends to be. More muscle also helps your body burn more fat than muscle, which is important if you want to lose weight and keep your strength.”

Aerobic Exercise Every Day

Gibson walked 10k steps every day, which is a highly effective form of aerobic exercise. “As a general goal, aim for at least 30 minutes of physical activity every day,” says the Mayo Clinic. “If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more.”

Calorie Deficit

Gibson made sure she was eating fewer calories than she was burning off. “Your weight is a balancing act, but the equation is simple,” says the Mayo Clinic. “If you eat more calories than you burn, you gain weight. And if you eat fewer calories and burn more calories through physical activity, you lose weight.”

Lots of Water

Gibson drank a gallon of water a day as part of her weight loss program. "Thirst, which is triggered by mild dehydration, is often mistaken for hunger by the brain," Melina Jampolis, an internist and board-certified physician nutrition specialist, tells Johns Hopkins University. "You may be able to decrease appetite by drinking water if you are, in fact, low in water, not calories."

Healthy Snacks

Gibson indulged in low-calorie, high-volume snacks like watermelon with Tajin seasoning. “Because 90% of a watermelon’s weight is water, it’s one of the best fruits to eat if you’re trying to lose weight,” according to Keck Medicine. “A 100-gram serving contains only 30 calories. It’s also a great source of an amino acid called arginine, which has been shown to help burn fat quickly.”

High-Protein Coffee

Gibson added protein to her coffee for an extra boost. “You can use protein coffee as a meal replacement. It's a quick and easy way to fuel up for a busy morning,” registered dietitian Kimmie Sharp, MMN, RDN, LMNT, LD, tells UNL Health. “However, many powders lack essential vitamins, minerals or healthy fats. Some protein powders contain much more protein than you need, which could cause weight gain. If your goal is to lose weight, a shake specifically formulated to replace a meal is a better option.”

Creatine Supplements

Gibson takes creatine supplements to support her fitness regimen. “Oral creatine use might allow an athlete to do more work during reps or sprints, leading to greater gains in strength, muscle mass and performance,” says the Mayo Clinic. “Creatine is often used by athletes involved in high-intensity intermittent activities that require a rapid recovery during training and competition.”

💪🔥Body Booster: Even taking a brisk walk can help burn fat and boost weight loss.

Fitness & Workouts

7 Bodyweight Exercises to Stay Lean Over 50

Jason Kozma mramericajasonkozma mr america jasonkozma
I’m Mr. America and Here Are 7 Bodyweight Exercises I Use to Stay Lean Over 50
Copyright mramericajasonkozma/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 03, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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.

Are you over fifty, and aren’t sure what exercises to do? Does the gym overwhelm you? Or, do you just want to get a quick workout in, but don’t have any equipment? There are exercises you can do in the comfort of your own home, no extra weights needed. Body Network chatted with Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, and asked him for his expert opinion: What are the best moves to get fit after 50 that you can do at home? “Here are seven effective bodyweight exercises that can help you stay lean and strong over 50, focusing on strength, mobility, and joint-friendly movement,” he says.

Bodyweight Squats

Elderly couple doing squats together at home. Cheerful grey-haired spouses doing exercises, look to each other and smiles, mature​Practice Tips for SquatsShutterstock

The first move he recommends? Bodyweight squats.

Targets: Legs, glutes, and core

Why: Builds lower-body strength and supports mobility and balance.

Wall Push-Ups

Sporty woman doing press ups against a white wall outside.​ Mistake 1: Starting with Wall Push-upsShutterstock

Next up? Wall push-ups. “Or Knee push-ups for more challenge,” he says.

Targets: Chest, shoulders, and arms

Why: Strengthens the upper body without stressing joints.

Glute Bridges

On a yoga mat, an Asian woman does a bridge abduction training. Bridge pulses are used in a fitness studio to tone glute muscles.​ 8. The Total Core BridgeShutterstock

Glute bridges are another effective bodyweight exercise to build muscle, according to Kozma.

Targets: Glutes, hamstrings, and lower back

Why: Supports hip health and improves posture.

Step-Ups

Back view of sporty athlete having a step aerobics in a gym. Woman doing c\ufffdorner knee step​Nice to Haves: Step Benchshutterstock

Kozma is also a fan of step-ups. He recommends doing them “using stairs or a sturdy platform” if you don’t have a step tool.

Targets: Quads, hamstrings, and glutes

Why: Great for leg strength and balance.

Bird-Dog

Beautiful woman doing bird dog yoga pose and stretching her body at the park in the morning, healthy lifestyle and activity conceptShutterstock

Bird dogs are another great exercise you can do at home without any weights.

Targets: Core and lower back

Why: Enhances stability and supports spine health.

Plank

Home training concept. Smiling senior woman doing elbow plank on yoga mat in living room. Positive mature lady doing her workout routine, exercising indoors, strengthening her core muscles​6. Plank: Full-Body Stability MasterShutterstock

He also recommends planks, either on elbows or hands. The brutal exercise is great for multiple areas of your body.

Targets: Core, shoulders, and back

Why: Builds core strength and endurance.

Standing March or High Knees

Female athlete doing high knee march during drills​Beginning with Proper PreparationShutterstock

His final recommendation is the standing march or high knees, a low-impact move.

Targets: Core, legs, and cardiovascular system

Why: Boosts heart rate and coordination without jumping.

How Many Reps Should You Do?

Stay home alone to workout. Fit mature man in sportswear doing squats in living room interior, exercising his legs on domestic training during coronavirus isolation, free space​The Sit Back SquatShutterstock

How many reps do you need to do to see results? “For beginners, it’s best to start with one set of 10 repetitions daily,” suggests Kozma. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

These 5 High-Protein Meals Will Help You Drop Body Fat

Melissa McCord fitmission.nutrition
I'm a Nutrition Coach and These 6 High-Protein Bowls Under 400 Calories Help Burn Fat
Copyright fitmission.nutrition/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 03, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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.

Do you want to drop body fat while eating delicious meals? One expert claims to have the perfect menu. Melissa McCord is a weight loss and macro nutrition coach who helps women over 35 get their best bodies ever with sustainable health habits. In a recent social media post, she reveals a few of the go-to meals that help her slim down fast. “5 high protein meals I eat on repeat when I want to drop body fat,” she says. “These meals are packed w/ at least 35g of protein as well as complex carbs & some healthy fats to keep you full, satisfied & in a calorie deficit for fat loss! “This day is less than 1400 cals WITH 140 grams of protein!”

Breakfast: PB Banana Protein Oatmeal

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.​Best: Vegan Protein Superfood ShakeShutterstock
  • 1/2 cup oats (40g)
  • 1 scoop whey protein (30g)
  • 1 tbsp powdered peanut butter (6g)
  • ½ cup unsweetened almond milk (120ml)
  • Top with:
  • ½ medium banana (50g)

Macros: 350 Cals | 35 Protein | 40 Carbs | 6 Fat.

Lunch: Chicken Bacon Ranch Power Bowl

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock
  • 5 oz grilled chicken breast (140g)
  • 1/4 cup cooked quinoa (35g)
  • 1.5 cups steamed broccoli (110g)
  • 1 slice Turkey bacon (chopped)
  • 2 tbsp Greek yogurt ranch (30g)

Macros: 335 Cals | 40 Protein | 21 Carbs | 10 Fat.

Dinner: Turkey & Rice Stir-Fry

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock
  • 4oz extra-lean ground turkey (112g)
  • 1/2 cup cauliflower rice (80g) + 1/4 cup jasmine rice (45g)
  • 1 tsp sesame oil (5ml)
  • 1-2 tbsp soy sauce (15-30mls)
  • Top with:
  • 1 tbsp (drizzle) light Yum Yum sauce (15g)

Macros: 340 Cals | 38 Protein | 20 Carbs | 12 Fat.

Snack 1: Yogurt with Berries

Healthy Greek yogurt bowl with fresh berry​Breakfast Bowls: Berry Yogurt Power BowlShutterstock
  • 1/2 cup Greek yogurt (120g)
  • 1/2 cup mixed berries (70g)

Macros: 120 Cals | 15 Protein | 12 Carbs | 1 Fat

Snack 2: Apple, Nuts, and Cheese

Pistachio nuts with an apple and string cheeseShutterstock
  • 1 Small apple (160g)
  • 1 pack of 100-calorie coco-dusted almonds
  • 1 light string cheese (24g)

Macros: 250 Cals | 12 Protein | 26 Carbs | 11 Fat

Total for the Day

Raw chicken breast on tray on white background, scales, weigh, weight, kitchen​Protein-Rich Foods to Include DailyShutterstock

“You can adjust portions based on your needs! More oz of meat will be even more protein!” says Melissa. Total DAILY Macros: 1395 Calories | Protein 140 | 120 Carbs | 40 Fat. 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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