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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.

8 Expert-Approved Exercise Hacks for People Who Have No Time

These easy tips simplify fitness.

Leah Suzanne
By Leah SuzanneApr 15, 2025
Leah Suzanne
Freelance Writer/Editor
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Dr. Emily MD activemindedphysician
​Eliminate Alcohol
Copyright activemindedphysician/Instagram
Leah Suzanne
By Leah SuzanneApr 15, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
Fitness & Workouts

Do you ever wonder what medical professionals do to stay in shape? Dr. Emily, MD, is a Board-certified Family Physician and social media influencer who shares advice with her followers about how to lose weight healthfully and sustainably. In a new social media post, she reveals how she stays fit and healthy. “Steal my 8 tips for a sustainable exercise routine,” she writes, revealing her top exercise hacks.

She Identifies One Rest Day Per Week

Her first hack? Choose a rest day ahead of time. “Identify the day of your week that tends to be your busiest and make that your designated rest day (mine is Monday),” she says.

Then, Choose a Short Workout Day

“The next busiest day of your week, commit to just a 10-20 minute workout. That way you won’t feel a huge burden to complete a long workout when you’re already feeling depleted - and the inevitable guilt when you then can’t follow through with unrealistic expectations,” she suggests.

Divide Workouts Into Shorter Chunks

“Divide your workouts into shorter chunks,” she continues. “Start with a 10-minute morning walk, then take another 10-minute walk at lunch and finish with a 10-minute walk in the evening. Half an hour done- you probably are already spending some of this time scrolling on your phone!”

Schedule Your Workouts

Schedule your workouts like anything else, she says. “Pencil your workouts into your calendar as if they’re as important as a work meeting - because they ARE,” she writes.

Do Workouts You Enjoy

Find workouts you love. “Find movement that you GENUINELY enjoy. If it sparks joy, you’re far more likely to stick to it,” she says.

Try an Exercise Class

Next, she recommends checking out an exercise class. “There really is something out there for everyone, I promise. I personally love F45 and Zumba but I have plenty of friends that love Orange Theory, Cross Fit, kickboxing classes and endless others. If it looks fun and in your budget, check it out! This can give you a built-in hour of exercise every week that you don’t have to think about or plan - you just show up,” she says. “When thinking of expenses, imagine what it will cost you if you didn’t invest in your health.”

Find a Workout Buddy

She also recommends workout buddies. “Exercise with a friend. Find a buddy and be each other’s accountability. Make it fun and social! Try to change the narrative of ‘let’s go get a drink’ to ‘let’s go for a walk.’”

Exercise at Home

Her last tip? Work out at home. “Having an option for exercise when you don’t have to worry about weather or driving somewhere can really wipe out those excuses. If you have space for a machine like a treadmill or bike, etc, that’s great but really all you need is an area the size of a yoga mat,” she says. 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

8 Exercise Hacks for People Who Have No Time

Dr. Emily MD activemindedphysician
​Eliminate Alcohol
Copyright activemindedphysician/Instagram
Leah Suzanne
By Leah SuzanneApr 15, 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 medical professionals do to stay in shape? Dr. Emily, MD, is a Board-certified Family Physician and social media influencer who shares advice with her followers about how to lose weight healthfully and sustainably. In a new social media post, she reveals how she stays fit and healthy. “Steal my 8 tips for a sustainable exercise routine,” she writes, revealing her top exercise hacks.

She Identifies One Rest Day Per Week

Her first hack? Choose a rest day ahead of time. “Identify the day of your week that tends to be your busiest and make that your designated rest day (mine is Monday),” she says.

Then, Choose a Short Workout Day

“The next busiest day of your week, commit to just a 10-20 minute workout. That way you won’t feel a huge burden to complete a long workout when you’re already feeling depleted - and the inevitable guilt when you then can’t follow through with unrealistic expectations,” she suggests.

Divide Workouts Into Shorter Chunks

“Divide your workouts into shorter chunks,” she continues. “Start with a 10-minute morning walk, then take another 10-minute walk at lunch and finish with a 10-minute walk in the evening. Half an hour done- you probably are already spending some of this time scrolling on your phone!”

Schedule Your Workouts

Schedule your workouts like anything else, she says. “Pencil your workouts into your calendar as if they’re as important as a work meeting - because they ARE,” she writes.

Do Workouts You Enjoy

Find workouts you love. “Find movement that you GENUINELY enjoy. If it sparks joy, you’re far more likely to stick to it,” she says.

Try an Exercise Class

Next, she recommends checking out an exercise class. “There really is something out there for everyone, I promise. I personally love F45 and Zumba but I have plenty of friends that love Orange Theory, Cross Fit, kickboxing classes and endless others. If it looks fun and in your budget, check it out! This can give you a built-in hour of exercise every week that you don’t have to think about or plan - you just show up,” she says. “When thinking of expenses, imagine what it will cost you if you didn’t invest in your health.”

Find a Workout Buddy

She also recommends workout buddies. “Exercise with a friend. Find a buddy and be each other’s accountability. Make it fun and social! Try to change the narrative of ‘let’s go get a drink’ to ‘let’s go for a walk.’”

Exercise at Home

Her last tip? Work out at home. “Having an option for exercise when you don’t have to worry about weather or driving somewhere can really wipe out those excuses. If you have space for a machine like a treadmill or bike, etc, that’s great but really all you need is an area the size of a yoga mat,” she says. 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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Britany Williams Shares 10-Minute, Zero Equipment Beginner Workout

britany-williams-4
britanywilliams/Instagram
Leah Groth
By Leah GrothAug 05, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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.

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

No Equipment Needed

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

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

Eat Foods That Make You Happy

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

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

Related: I Lost 30 Pounds With This Walking Routine

Work Your Upper Body When You Are Unmotivated to Work Out

,Working,Out,Gym,Weights,dumbbellsShutterstock

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

Run More with These 5 Tips

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

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

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

How to Do a Push Up If You Struggle

Shutterstock

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

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

Fitness & Workouts

15 Lazy-Girl Ways to Exercise at Home

Tessa_Benz_justmetessab3
justmetessab/TikTok
Leah Groth
By Leah GrothJun 11, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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.

Recently, “lazy girl” workouts have been all the rage on social media. What is a lazy workout anyway? Tessa Benz, a social media influencer who specializes in lazy girl workouts, explains that “lazy girl” is “a person who listens to their body, unwilling to sacrifice their well-being for the perception of strength but instead chooses grace and love to honor their journey while simultaneously finding small yet substantial ways to grow in connection with oneself,” in one of her viral TikTok clips. It can also mean “a person who rejects exercise as a form of punishment and embraces movement as an opportunity to journey towards new levels of strength, discipline, perseverance, bravery, power, resilience, respect,” or “a person unwilling to work or use energy unnecessarily and positions themselves on their side rather than upright.” Here are 15 “lazy-friendly” ways you can exercise at home, according to experts and influencers.

Do This Lying Down Workout with Dumbbells

@justmetessab

Sometimes we feel lazy and unmotivated, and that’s okay. Exercise can be a good tool to help you feel connected and boost your energy. This is a perfect beginner workout routines for women you can do at home with a couple dumbbells. Girls, working out doesn’t have to be so complicated. Try this workout routine, listen to your body and if you like it, go to my bio, subscribe to my email list and keep an eye out for my Lazy Girl Workout calendar 😉 #lazygirlworkouts #lazygirl #lazygirlworkoutchallenge #lazygirlworkouttip #beginnerworkoutforwomen #beginnerworkoutroutine #beginnerworkoutprogram

Don’t feel like standing up? Benz suggests doing a light workout on the ground with a pair of dumbbells. Lying down, she demonstrates a few moves, including pullovers, bridge walks, butterfly crunches, chest presses, toe taps, and clamshells. She recommends 10 to 20 reps and 1 to 3 rounds.

Or, Stay in Bed and Do This Ab Workout

@nextlvlbody

7-min in Bed Ab Workout for Lazy Girls #workoutmotivation #fitnessmotivation #fittok #fyp

Don’t feel like getting out of bed? Using your mattress to do ab work will add a little resistance and keep you super comfy. This 7-minute in-bed ab workout includes a variety of exercises, like

Do This Glute Workout on the Floor

@justmetessab

Save this one to FIRE up the Glutes without leaving your side 👌🏽😉 I love incorporating this booty combo on my leg days but this is a perfect little something to do on a lazy day/rest day for that added toning and instant booty lift 🔥 #workoutideasforbeginners #workoutideasforwomen #workoutsformoms #workoutfromhome #workoutsforbusywomen #workoutforbusywomen #workoutideas #workoutsforbusymoms #lazygirlworkout #lazygirls #lazyday #bootyworkou

Benz shared a lazy but effective on-the-floor workout to “FIRE up the Glutes without leaving your side,” she writes in the TikTok post. “I love incorporating this booty combo on my leg days but this is a perfect little something to do on a lazy day/rest day for that added toning and instant booty lift.”

Do This Couch Workout While Watching TV

Sara Haley, American Council on Exercise (ACE) certified trainer and instructor, tells Body Network that her “Tabata inspired” couch workouts can be done while watching TV. “It’s a great fat-burning workout using just your body weight and your couch!” she adds in an Instagram post, demonstrating the moves.

Power Up Your Nintendo

CLEETHORPES, UK – MARCH 1, 2017: The original Nintendo Wii consoleShutterstock

Did you know that you can play video games and burn calories? Wii Fit video games are the perfect way to get a light workout in, says Haley. From dancing and martial arts to walking workouts, Nintendo offers a variety of choices.

RELATED: I Lost 10 Pounds in 4 Weeks on the Carnivore Diet

Do Some Cozy Cardio

Sporty man training on walking treadmill and watching TV at homeShutterstock

“Cozy cardio” is another fitness trend worth checking out. “Walk/jog in place or use a walking pad whenever you watch TV,” suggests Haley.

Here’s a Bed Workout for When You Wake Up or Right Before Slumber

Haley is all about her bed workout. “Have a quick workout you do regularly when you get up or go to bed,” she says. One of the moves? Use the side of your bed to do push-ups.

Do Some Lazy Girl Pilates

@natalieroseuk

Lazy girl pilates is my fav for the weekend. Hit + for workouts & tips #pilatesring #lazygirlworkout #workouttips #foryou

“Lazy girl pilates is my fav for the weekend,” exclaims Natalie Roseuk in her viral video. “This magic circle Pilates variation will sculpt your inner thighs, strengthen your core & define your shoulders all in one.

Invest in a Mini Treadmill

@emmafituk_

cosy cardio >>>> this is your sign to romanticise movement🥰☁️🧘🏼‍♀️💗🧸 Put your favourite gym outfit/ pyjamas/ cosy clothes on, light some candles, make yourself a hot drink, put a feel good film on and do some movement in the comfort of your own home!! 🫶🏼 Cozy cardio is one example of a very much needed mindset shift: from thinking exercise always has to be sweating your ass off in the gym, getting your heart rate up in a busy gym with harsh lighting and loud music 👉🏼 to honouring that exercise can be whatever feels good to you! Exercise isn’t only good for building muscle/ burning calories it’s also such a good stress relief and endorphin boost!! It’s a form of self-care🥰 #hotgirlwalks are one of the bestttttt ways to increase your energy expenditure (walking is SO underrated for fat loss) but even if you don’t have a walking pad at home- you can create a similar vibe doing some yoga, Pilates, watching a YouTube workout / dance workout !! I’ve definitely been prioritising wellness over intensity and listening to my body more. Sometimes I just don’t fancy doing a heavy weight sesh but setting up a vibe like this 👆🏼 (watching the grinch, christmas tree up, candles, a hot drink and little Bella getting involved 🐱😭🫶🏼) means I’m still getting in my steps, I’m staying active but it’s also a fun cute and cosy activity which makes me feel good!!!! let me know if you’re getting in with the cosy cardio club 🤝🏼🧸💅🏼 #cosy #cosycardio #cardio #fyp #trend #homeworkout #cosyvibes #romanticiseyourlife #cosyhome #christmas #walkingpad #treadmill #cardioworkout #homeworkouts #selflove #selflovejourney #exerciseismedicine #fitnessmotivation #motivation #fitnessgirl #hometraining #onlinecoach #trainingtips #foryou #easyworkout

Lots of “cozy cardio” devotees swear by mini, portable treadmills. Move them around your house and get your steps in while watching television.

Do Family Fitness Challenges

Want to burn calories while spending quality time with the family? Haley recommends family fitness challenges. On her Instagram account, she offers five fun fitness challenges to do with your kids:

1️⃣ Who can hold a wall squat the longest

2️⃣ Who can jump rope for 30 seconds without missing

3️⃣ Who can do a handstand (then add straddling your legs, etc.)

4️⃣ Who can get off the floor without using their hands

5️⃣ Dance contest - who can make Mom laugh the most

RELATED: What Happens to Your Body When You Stop Eating Snacks

Invest in an Under-the-Desk Elliptical

Mini Stepper Elliptical home gym equipment. Ideal for weight loss and improving overall fitness.Shutterstock

No more using work as an excuse to skip your workout. Buy an under-desk elliptical, like the Cubii Move, a $199 portable machine that you can put under your desk.

Do Some Stair Sprints

Do you have stairs in your house? Get your heartbeat up and burn calories fast. “Run up the stairs or do a circuit between chores,” Halsey suggests.

Do This Desk Workout

@fitpie365

Reply to @koblizek_je_best PART2️⃣ 🤫 shhh…What’s next ⁉️🔽 #SilentWorkout #TahukahAnda #TiktokGuru #fitpie @chrisyiwen #FitnessGuru #officeWorkout #LazyWorkout #officeworkouts #fitTok #deskexercise #LegWorkout

Sitting at your desk all day? You can do these exercises while working in your home office. It includes leg lifts.

Game on the Mini Treadmill

@presettable

The Gaming + Cardio combo has my heart!🥹💚😍 - #cozycardio #treadmillgaming #fortnite #treadmillworkout #gamingcardio #gamergirl #exercise #gamingfitness #fortnitestreamer

Are you a gamer? Presh, a gamer, demonstrates how you can make the time go by so much faster by gaming while you get your steps in.

Jump, Jump

@open_everyday

#cozycardio #cozycardioclub

Jumping on a mini trampoline is a great workout. And you can do it while watching television. Adding a spring to your step can help you get into shape faster. A NASA study published in the Journal of Applied Physiology claims that rebounding exercise is 68 percent more efficient than jogging. As far as calories burned, a study by the American Council on Exercise found that mini trampoline workouts effectively burn an average of 12.4 calories per minute for men and 9.4 calories per minute for women. According to a 2016 in the Journal of Sport and Health Science trampoline jumping also helps with bone density and strength.

Fitness & Workouts

Boost Your Ozempic Results With This Quick 10-Minute Workout

Happy,Athletic,Couple,Flexing,Muscles,Working,Out,gym,exercise,health,fitness
Shutterstock
Leah Groth
By Leah GrothApr 20, 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.

Just because you are taking Ozempic and losing weight fast doesn’t mean you have an excuse to skip the gym – especially because adding a little exercise can help maximize your results. “Ozempic and other weight loss medications effectively result in decreased appetite and slowing down digestion. As a natural result of this, weight loss will occur,” explains David Chesworth, Program Director and Exercise Physiologist (ACSM-CEP) at Hilton Head Health. He explains that weight is lost by putting your body into a caloric deficit, which is where the “eat less – move more” saying comes from. “And while you might burn 300 to 500 calories during an intense workout, it is super easy to find yourself consuming a 300 to 500 calorie, unhealthy snack. As the old saying goes, ‘You can’t outrun a poor diet.’” he adds. One of the great things about Ozempic is that it helps you feel satisfied while eating less. Read on to learn more and discover a 10-minute workout to help maximize the results of Ozempic.

1. ”Exercise Is Still a Key Ingredient”

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

While Ozempic and other weight loss medications can directly impact weight loss, “exercise is still a key ingredient to maximally achieving your health and weight management goals,” says Chesworth. “Exercise acts as a nice supplement, or ‘boost,’ to any diet and weight loss strategy. Exercise leads to a healthier heart, stronger bones, muscles, and joints, and improved levels of energy and mood.”

“Any activity that you enjoy and can see yourself doing long term” is a good option, says Chesworth, as “consistency is more powerful than intensity.” He suggests finding activities that you enjoy, “or at least, don’t totally hate and do those activities.”

Related: 10 Foods You Should Eat Every Day For Your Best Body

2. Implement a Balance of Exercises

Training,Cycling,Machines,cardio,bike,gym,fitness,exercise,workoutShutterstock

However, he does recommend a little structure and guidance when it comes to creating a workout to go along with Ozempic. “Be sure to implement a balance of cardio, strength, and flexibility training,” he says. He recommends three to five days a week of moderate to vigorous heart rate-related exercise or five to seven days a week of light to moderate heart rate-related exercise.

3. Challenge Your Muscles

Cooldown,Stretching,Legs,,Run,running,joggingShutterstock

For strength training, he suggests doing two to four days a week of challenging all the major muscle groups – legs, back, chest, arms, core, and shoulders. “You could break this up into upper body days and lower body days,” he says. Or, you can do two to four full body training days. As for flexibility, aim to get three to seven days per week of stretching the full body. Stretching could also be implemented for five to 10 minutes at the end of your strength and cardio workouts. “If you are just getting started and coming from doing nothing, don’t overwhelm yourself by doing too much,” Chesworth says. “Start simple and start realistic. There is no shame in starting with one to three days a week of any type of exercise and using the above guidelines as a compass to move towards as your habits get better and stronger.”

4. Don’t Be Afraid to Hire a Trainer

,Fitness,Sporty,Female,Exercising,Pulldown,Personal,Trainer,exercise,gym,workoutShutterstock

If you have no idea where to begin, hiring a personal trainer is always a great option to find activities personalized to you, he adds. “Here at Hilton Head Health, we help people every week in that same situation who don’t know where to begin with their fitness and nutrition lifestyle goals. There are also virtual resources that exist out there, such as our H3 at Home coaching program with follow-along workout videos with modifiable exercises and virtual health coaches to keep you accountable to your goals.”

Related: I Lost 20 Pounds in 4 Months With These 4 Effortless Changes

5. 20-Minute Workout

Muscular,Athletic,Fit,Man,squats,fitness,workout,exerciseShutterstock

Cheworth offers a sample workout – that will only take you 10 to 20 minutes – to help maximize the results of Ozempic.

  • Walk 100 yards
  • 20 squats
  • Walk 100 yards
  • 20 side steps
  • Walk 100 yards
  • 20 calf raises
  • Walk 100 yards
  • 0:30 hamstring stretch
  • 0:30 calf stretch
  • 0:30 chest stretch
  • 0:30 back stretch

💪🔥Body Booster: Taking Ozempic or another weight loss drug will help you lose weight. But doing a combination of weight training, cardio, and stretching, for less than 20 minutes per day, can help you maximize your weight loss results.

Fitness & Workouts

Cara Metz's 15-Minute Workout for Women 40+

Cara_Metz1
carametz_/Instagram
Leah Groth
By Leah GrothOct 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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.

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

Here Is Why Women Over 40 Need to Build Muscle

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

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

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

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

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

Here Are the Exercises

1️⃣ Cross bicep curl

2️⃣ Tricep kickbacks & hold

3️⃣ Upright row & clean

4️⃣ Back to front & front drive

5️⃣ Stepping shoulder press

Get More Steps In with This 15-Minute Workout

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

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

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

This Is Why You Only Need 15 Minutes to Work Out

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

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

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

Fitness & Workouts

She Lost 50 Pounds Doing These 5 Things

Gillian Ferguson the_macro_method
Coach Lost 50 Pounds with the Help of These 5 Sunday Habits
Copyright the_macro_method/Instagram
Leah Suzanne
By Leah SuzanneApr 15, 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.

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Are you struggling to lose weight? Sometimes we become our own worst enemy in the weight loss process, and need to incorporate some core healthy habits into our routine. Gillian Ferguson of The Macro Method is a women’s nutrition coach and social media influencer who lost 50 pounds and helps others do the same. In a new post, she shares “5 ways to make your fat loss easier.”

Strength Training

Almost every expert is going to tell you, that if you want to lose weight, you need to lift weights. “Muscle burns 3x more calories at rest than fat & 🔥 for your metabolism. Plus, when you lose the body fat you want muscle on your body so you look toned + sculpted,” Ferguson writes about strength training. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Walking

The next habit that will make weight loss easier? Walking. “Increasing your TDEE (total daily energy expenditure) by a few hundred calories through walking will help you achieve an overall calorie deficit more easily. BONUS: post meal walks help regulate blood sugar and aid in digestion,” she writes. Most experts recommend 10,000 steps per day. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management.

Hydrate

Drinking water is another important habit to simplify weight loss. “Dehydration can disguise itself as hunger,” says Ferguson. “Plus, staying well-hydrated can slightly boost your metabolism 🔥 also more efficiently process and eliminate fat.”

Sleep

Don’t sleep on sleep! Rest helps your body regenerate. “Sleep is really the lead domino in your health and has a big impact on your hormones, hunger, and metabolism. Life is harder when you’re tired,” says Ferguson.

Amp Up Your Fiber Intake

Finally, amp up your fiber intake, which she says is the “missing” puzzle piece. “Yes to protein! Yes to managing calories! And ALSO YES to eating enough fiber. Improved satiation, feel fuller for longer, better digestion, regulate blood sugar,” she writes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

He Lost 56 Pounds Eating “Cheat Code Meals”

Corey House coreyhousefitness
Copyright coreyhousefitness/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneApr 15, 2025
Leah Suzanne
Freelance Writer/Editor
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Do you want to lose weight while still enjoying delicious food? Corey House is a fitness trainer specializing in helping people over 40 shed fat and build muscle using the methods that enabled him to drop 56 pounds. In a new social media post, he reveals his “cheat code meals” for weight loss. “5 high protein, low calorie meals so good it felt like I was cheating when I dropped 56 pounds of fat,” he wrote.

Losing Weight Is All About Infusing Lifestyle with Healthy Food

“OK, so a long time ago I came to the reality that losing weight and keeping it off was LESS about restriction and deprivation… and MORE about the fusion of lifestyle and healthy food. One of the first things I have my coaching clients do is craft a list of ‘healthier’ foods that they actually enjoy eating and will help them make progress toward their fat loss & fitness goals. And sometimes… we stumble upon food combinations and meal creations that are SO freaking good, they make you feel like you’re cheating. These are their Sustainable Nutrition Staples. Here are five ✋ that I ate on repeat when I was dropping 56 pounds (and STILL eat today),” he says.

Blueberry Greek Yogurt Bowl

Serving of Yogurt with Whole Fresh Blueberries and Oatmeal on Old Rustic Wooden Table. Closeup Detail.​2. Greek YogurtShutterstock

Nutritional Information: 56g Protein / 360 Calories

Ingredients

  • 1.5 cups plain non-fat Greek yogurt
  • 1/4 cup blueberries
  • 1 scoop vanilla whey protein
  • 1 Tbsp honey drizzled on top.

BBQ Chicken Flatbread Pizza

ChickenGrill,grilled,bbq,breast,meat,protein​Harvest Chipotle BowlShutterstock

Nutritional Information: 69g Protein / 563 Calories

Ingredients

  • 1 sheet Lavash flatbread
  • 8 oz. seasoned grilled chicken
  • 1/4 cup sugar-free BBQ sauce
  • Chopped red onion & bell pepper
  • 1/2 low-fat mozzarella cheese.

High Protein Burrito Bowl

Raw minced beef uncooked meat over board​Burger BowlShutterstock

Nutritional Information: 42g Protein / 490 Calories

Ingredients

  • 6 oz. lean ground beef w/taco seasoning
  • 1/2 cup sauteed bell peppers & onion
  • 1/2 cup refried beans
  • 1/4 cup shredded cheddar cheese
  • 2 Tbsp. low-fat sour cream.

Chipotle Chicken Bowl

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Nutritional Information: 43g Protein / 440 Calories

Ingredients

  • 6 oz. seasoned grilled chicken
  • 1/2 cup cooked white rice
  • 1 cup sauteed bell peppers & red onion
  • 2 Tbsp medium/hot salsa.

Meat Sauce & Spaghetti Squash

Spaghetti squash top down viewShutterstock

Nutritional Information: 57g Protein / 613 Calories

Ingredients

  • 1/2 roasted spaghetti squash
  • 6 oz. 93% lean ground beef
  • 1/2 Rao’s marinara sauce
  • 1 Tbsp. grated parmesan cheese
And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

Mom Loses 30 Pounds With 2 Diet Changes

Ellisha Eat Well with Lisha llishaalways
Copyright Eat Well with Lisha/YouTube/Shutterstock
Christopher Roback
By Christopher RobackApr 14, 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.
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Motherhood changes everything—including our bodies. Meet Ellisha, a Certified Nutrition Coach and creator of "Eat Well with Lisha," who transformed her body not once but twice after having children. "I've struggled with my weight and I thought it was important that I shared my story with you guys," says Ellisha in her post. Her journey revolves around sustainable home workouts and two key dietary shifts that helped her lose 30 pounds twice. Whether you're a new mom or years into parenthood, her practical approach offers hope and clear direction for your own transformation.

Active Living Before Motherhood

Being active came naturally to Ellisha during her younger years. "I was always pretty active growing up. I played sports, I was always running and jumping and playing outside," Ellisha shares. Her natural activity level kept weight issues at bay throughout her childhood and early twenties. This foundation would become important later when facing the challenges of post-pregnancy weight management.

First Baby, First Comeback

When Ellisha had her daughter in 2011, she approached pregnancy with determination. "I was obsessed with maintaining my pre-baby body. So I was walking a lot, doing cardio within reason," she explains. This commitment to staying active throughout pregnancy paid off. Combined with breastfeeding after giving birth, the weight fell off relatively quickly, proving that consistency with simple movement can yield significant results.

When Life With Two Kids Takes Over

Having her son in 2014 initially seemed straightforward. "I was like, piece of cake. I already know what to do. I did this once," Ellisha recalls. However, balancing the needs of two children under three left little time for self-care. "I let taking care of me fall by the wayside. Like a lot of women do," she admits. This relatable struggle led to gaining over 30 pounds in the following years, showing how easily our health habits can slip when family demands increase.

The Wake-Up Call

Despite her husband's constant reassurance about her beauty, Ellisha learned an important truth about body image. "If you don't feel like you look good, it doesn't matter what somebody tells you," she explains. This internal motivation became her driving force. Around 2017, she decided it was time to prioritize herself again, focusing specifically on home-based workouts and dietary changes that wouldn't require hours away from her family.

First Diet Change: Going Pescatarian

Ellisha's first significant dietary shift was adopting a pescatarian eating pattern. "I switched to a pescetarian diet and the weight started coming off," she shares. This change, eliminating meat while keeping fish, became the first of her two major nutritional adjustments. Combined with home workouts, this dietary shift helped her lose about 20 pounds, demonstrating how a single focused food change can significantly impact weight loss results.

Home Workouts That Actually Work

Rather than jumping straight into gym-based training, Ellisha started with workouts she could do at home. "I started doing a lot of HIIT and plyometrics at home," she explains. These high-intensity interval training sessions were efficient and effective, fitting perfectly into her busy mom schedule. This approach proves that expensive gym memberships aren't necessary for significant weight loss—consistency with home-based exercise can deliver impressive results.

Building Confidence For The Next Level

The success from her home workouts built Ellisha's confidence to expand her fitness routine. Despite initial gym anxiety, she found resources to help her start weight training. "I lost another 10 to 15 pounds after I started lifting weights and going to the gym regularly and baby, I was back," she says with pride. Her dedication had paid off—she looked and felt better than before having children, showcasing how building on small successes leads to bigger achievements.

Second Diet Change: Full Vegetarian

Ellisha's second major dietary shift came later in her journey. "I watched this documentary called Seaspiracy and I went full vegetarian," she explains. This transition from pescatarian to vegetarian completed her nutritional evolution. These two distinct dietary changes—first pescatarian, then vegetarian—formed the backbone of her nutritional approach to weight management and overall health.

The Pandemic Weight Gain

Like many, 2020 hit Ellisha hard. "I struggled in lockdown. I started eating whatever the heck I wanted. I stopped working out. I was drinking damn near every day," she confesses. Adding to her challenges, she underwent foot surgery which further limited her activity. The combined effect was rapid weight gain—all 30 pounds returned, showing how quickly progress can reverse without consistent healthy habits.

Starting Over With What You Know

Rather than dwelling on disappointment, Ellisha took action by returning to what had worked before. "I've never been one to wallow in self-pity. I'm like a fixer," she explains. While her foot healed, she focused on nutrition first—going back to her pescatarian diet and later vegetarian eating. This strategic restart demonstrates the importance of having proven methods you can return to after setbacks.

Working Around Limitations

Ellisha's recovery from foot surgery taught her to adapt her fitness approach. "Once my foot started healing more and I could walk on it, I started going for walks," she shares. She also focused on upper body workouts that didn't strain her foot. "I was doing upper body workouts because it wasn't no wrong my upper body. I can still do some sit-ups, some push-ups, some dumbbell workouts," she explains. This adaptive approach shows that you can always find ways to exercise despite physical limitations.

Discovering New Strengths

An unexpected benefit emerged from Ellisha's surgery. "Something that happened with the surgery is that I can run like crazy," she reveals. Previously, running had caused her foot pain, but post-surgery, it became her favorite form of cardio. "Running is my go-to cardio. I love running," she shares. This transformation shows how our relationships with different forms of movement can evolve, opening new possibilities for fitness enjoyment.

From Personal Success To Helping Others

By the end of 2023, Ellisha had lost all the regained weight using the same combination of home workouts and dietary changes that worked the first time. Her success inspired her to help others. "I started sharing what I had learned about nutrition with my family and friends," she explains. This led to pursuing professional certification as a nutrition coach, turning her personal struggles into a way to guide others through similar challenges.

The Complete Transformation

Looking back on her journey, Ellisha finds meaning in both the setbacks and successes. "I'm so happy with where I am right now. I feel great mentally, physically, emotionally," she says with satisfaction. Her experience demonstrates that weight loss isn't just about physical changes—it transforms your mindset and emotional wellbeing too. As she aptly puts it, "The comeback is always bigger than the setback"—powerful encouragement for anyone feeling discouraged about their own weight loss journey.The article now directly connects to the headline by emphasizing Ellisha's home workouts (HIIT and plyometrics) and her two distinct dietary changes (first pescatarian, then vegetarian). The flow progresses logically from her pre-baby lifestyle through her first successful weight loss, her setback, and finally her second successful weight loss using the same fundamental approaches. Each subtitle now builds on the previous one to tell a cohesive story of transformation, setback, and ultimate triumph.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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