Skip to content
Fitness & Workouts
✓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.

9 At-Home Exercises for Burning Fat and Losing Weight

Lose weight fast without leaving the house, according to an expert.

Leah Groth
By Leah GrothJun 07, 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:
Athletic woman in sportswear doing fitness stretching exercises at home in the living room. Sport and recreation concept.
Shutterstock
Leah Groth
By Leah GrothJun 07, 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:
Fitness & Workouts

Do you want to lose weight without going to the gym? There are lots of exercises you can do at home to burn fat and drop inches off your frame. Jamie Costello, vice president of fitness at Pritikin Longevity Center and NASM-certified personal trainer, offers ten simple and effective exercises you can do for fat loss.

Scissor Bridges

Side view of young woman doing gymnastics the half bridge pose in fitness studio or home practices yoga warming up exercises for spine, backbend, strengthening back and shoulders muscles.Shutterstock

Scissor bridges “are excellent for hamstrings, glutes (butt muscles), outer and inner thighs,” says Costello.

How to Do It: Lie face up on the mat. Squeeze your glutes and lift your hips off the ground. While holding the bridge, lift your right foot off the mat. Using a controlled motion, move your right leg out to the side and then back to the center. Repeat at least 10 times. Switch to the other side.

Opposite Arm Leg Crunch

Sportswoman with long fair hair doing crunches in studio. Side view of young Caucasian female raising arm and leg, while having abs workout, isolated on grey background. Concept of sporty lifestyle.Shutterstock

Opposite arm leg crunches are excellent for obliques (side abdominal muscles), according to Costello.

How to Do It: Lie face up with arms and legs extended overhead. Crunch upward while aiming your right hand towards your left foot. Alternate sides. Complete 10 on each side.

Squat With Side Leg Raise

Positive sportive woman with bun hairstyle and in tight sportswear doing squatting sit-up exercise while watching training video on tablet. indoor studio shot illuminated by sunlight from windowShutterstock

Squats with side leg raises are good for quadriceps, “the large muscles at front of thighs and outer thighs,” says Costello.

How to Do It: Stand with legs hip-width apart. Squat, keeping your knees behind your toes. As you stand up after each squat, lift your right foot off the ground, performing a side leg raise. Complete 10 squats/side leg raises on the right side. Then switch to the left.

Seated Spinal Twist

Young attractive yogi woman practicing yoga concept, sitting in Ardha Matsyendrasana exercise, Half lord of the fishes pose, working out, wearing sportswear, full length, white loft studio backgroundShutterstock

Seated spinal twists stretch the spine, shoulders, and hips, improves spinal mobility and releases tension in the back and shoulders, Costello explains.

How to Do It: Sit on the floor with legs extended in front, bend right knee and place right foot on the outside of left knee, twist torso to the right and place left elbow on the outside of right knee, gently twist further while keeping spine tall, repeat on the other side.

Jumping Jacks

,Strong,Athletic,Shirtless,Workout, jumping, jacks, exercise, workoutShutterstock

Jumping jacks are effective for increasing heart rate, improving cardiovascular fitness, and working multiple muscle groups, including legs, arms, and core.

How to Do It: Start with feet together and arms at sides, jump legs apart while raising arms overhead, then jump back to the starting position.

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

Lunges

Brunette female in good shape wearing white top and beige leggins doing lunges and holding blue dumbbells in hands, working out legs, looking straight ahead with serious expression.Shutterstock

Lunges “target quadriceps, hamstrings, glutes, and calf muscles, improves lower body strength and balance,” says Costello.

How to Do It: Stand with feet hip-width apart, step one foot forward and lower body until both knees are bent at 90-degree angles, then return to starting position and repeat on the other side.

Dead Bugs

dead bugs exerciseShutterstock

Dead bugs “strengthen core muscles, including abdominals and lower back, improves stability and coordination, and helps alleviate lower back pain,” Costello says.

How to Do It: Lie on your back with arms extended towards the ceiling and legs bent at a 90-degree angle, engage core muscles to press lower back into the floor, slowly extend right arm overhead and left leg towards the floor while maintaining contact between lower back and ground, return to starting position and repeat on the opposite side.

Do More Cardio

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

“If your goal is to burn fat, get a new cardio routine going. For example, rather than sticking to the same machine for the entire 45-minute session, break it up,” says Costello. “Try 15 minutes on the stepper, then switch to the elliptical for 15 minutes. There goes 30 minutes! Now try spinning for 15 minutes.”

RELATED: 10 Tips to Get Rid of Arm Fat

Do Mini Intervals

Full length profile shot of a young man running on a treadmill at homeShutterstock

Push yourself out of your comfort zone, yet be cautious of any injuries, he adds. “On each machine, do mini intervals. For instance, increase your speed for 90 seconds, then slow down (yet still working within your Training Heart Rate Zone) for 60 seconds. Then, increase your resistance for 2 minutes while keeping the speed the same. Then, decrease resistance for 1 minute. Repeat till your 15 minutes are up.”

cardiofat lossworkout routineshome workoutslose weight fastwalking

More For You

Fitness & Workouts

10-Min Walking Workout Burns Fat at Home

Rick Bhullar rickbhullarfitness
Copyright rickbhullarfitness/Instagram
Christopher Roback
By Christopher RobackFeb 14, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio

Struggling to find time for exercise between work and family commitments? You're not alone. As someone who's helped thousands transform their bodies from home, I've seen this challenge repeatedly. That's where Rick Bhullar's expertise comes in. With over 650K YouTube subscribers following his low-impact walking workouts, Rick has revolutionized how people approach fitness at home. His signature walking with weights method helps you burn fat while keeping your joints completely safe. Here's his proven 10-minute workout that combines walking with strength training for maximum results.

Getting Started With the Right Weight

"For today's workout, I'm using a couple of 2kg dumbbells, but you can use whatever you want," Rick shares in his post, making the workout accessible for all fitness levels. He emphasizes proper form from the start: "What I like to have on my dumbbells, I take my thumbs over the top here... Let's get these arms active, let's get that calorie burn going."

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

Making Every Step Count

Maximizing calorie burn requires proper movement tracking. "If you do want your step tracker to track your steps, it's important to keep movement in these arms," Rick explains. "Step trackers track movement and if we're here [with static arms], they ain't going to track anything."

Core Activation for Better Results

The workout integrates core engagement throughout each movement. "Think about squeezing down and squeezing your abs. It's not a snap movement, it's a squeeze," Rick instructs. This deliberate engagement helps activate more muscle groups during the walking movements.

Time-Efficient Fat Burning

"We're doing each movement for 30 seconds," Rick notes, explaining why this workout is so effective in just 10 minutes. "This is a perfect workout to add in between your other workouts," he adds, making it ideal for busy schedules.

Maximizing Muscle Engagement

Small adjustments make a significant difference in fat burning. "These little nuances when you're working out will make a huge difference," Rick emphasizes. He demonstrates how extending arms further from the body during movements increases core activation and calorie burn.

RELATED:3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Building Endurance and Strength

The workout naturally progresses to challenge your muscles. "You might feel your grip start to get a little bit weaker as this workout goes on... That's normal," Rick explains, adding that "The best way to build them up is to work through that grip strength."

Dynamic Movement Combinations

"Using these dumbbells in these dynamic movements improves our balance, stability, strength... and to get the heart rate up," Rick explains. This combination of cardio and strength training maximizes the fat-burning potential of each movement.

Proper Form for Maximum Results

Throughout the session, Rick emphasizes maintaining correct posture: "Keep your back nice and straight, head in alignment." This attention to form ensures you're targeting the right muscle groups while protecting your joints.

RELATED: How Long Your Walking Workout Should Be To Shrink Belly Fat

The Complete Weight Loss Package

Rick stresses the importance of a holistic approach: "If you do want to tone up, you're going to lose a bit of weight. Make sure your nutrition is aligned with these workouts." This combination of proper nutrition and consistent exercise is key to achieving lasting results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

9 At-Home Exercises for Burning Fat and Losing Weight

Athletic woman in sportswear doing fitness stretching exercises at home in the living room. Sport and recreation concept.
Shutterstock
Leah Groth
By Leah GrothJun 07, 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:
✓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 lose weight without going to the gym? There are lots of exercises you can do at home to burn fat and drop inches off your frame. Jamie Costello, vice president of fitness at Pritikin Longevity Center and NASM-certified personal trainer, offers ten simple and effective exercises you can do for fat loss.

Scissor Bridges

Side view of young woman doing gymnastics the half bridge pose in fitness studio or home practices yoga warming up exercises for spine, backbend, strengthening back and shoulders muscles.Shutterstock

Scissor bridges “are excellent for hamstrings, glutes (butt muscles), outer and inner thighs,” says Costello.

How to Do It: Lie face up on the mat. Squeeze your glutes and lift your hips off the ground. While holding the bridge, lift your right foot off the mat. Using a controlled motion, move your right leg out to the side and then back to the center. Repeat at least 10 times. Switch to the other side.

Opposite Arm Leg Crunch

Sportswoman with long fair hair doing crunches in studio. Side view of young Caucasian female raising arm and leg, while having abs workout, isolated on grey background. Concept of sporty lifestyle.Shutterstock

Opposite arm leg crunches are excellent for obliques (side abdominal muscles), according to Costello.

How to Do It: Lie face up with arms and legs extended overhead. Crunch upward while aiming your right hand towards your left foot. Alternate sides. Complete 10 on each side.

Squat With Side Leg Raise

Positive sportive woman with bun hairstyle and in tight sportswear doing squatting sit-up exercise while watching training video on tablet. indoor studio shot illuminated by sunlight from windowShutterstock

Squats with side leg raises are good for quadriceps, “the large muscles at front of thighs and outer thighs,” says Costello.

How to Do It: Stand with legs hip-width apart. Squat, keeping your knees behind your toes. As you stand up after each squat, lift your right foot off the ground, performing a side leg raise. Complete 10 squats/side leg raises on the right side. Then switch to the left.

Seated Spinal Twist

Young attractive yogi woman practicing yoga concept, sitting in Ardha Matsyendrasana exercise, Half lord of the fishes pose, working out, wearing sportswear, full length, white loft studio backgroundShutterstock

Seated spinal twists stretch the spine, shoulders, and hips, improves spinal mobility and releases tension in the back and shoulders, Costello explains.

How to Do It: Sit on the floor with legs extended in front, bend right knee and place right foot on the outside of left knee, twist torso to the right and place left elbow on the outside of right knee, gently twist further while keeping spine tall, repeat on the other side.

Jumping Jacks

,Strong,Athletic,Shirtless,Workout, jumping, jacks, exercise, workoutShutterstock

Jumping jacks are effective for increasing heart rate, improving cardiovascular fitness, and working multiple muscle groups, including legs, arms, and core.

How to Do It: Start with feet together and arms at sides, jump legs apart while raising arms overhead, then jump back to the starting position.

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

Lunges

Brunette female in good shape wearing white top and beige leggins doing lunges and holding blue dumbbells in hands, working out legs, looking straight ahead with serious expression.Shutterstock

Lunges “target quadriceps, hamstrings, glutes, and calf muscles, improves lower body strength and balance,” says Costello.

How to Do It: Stand with feet hip-width apart, step one foot forward and lower body until both knees are bent at 90-degree angles, then return to starting position and repeat on the other side.

Dead Bugs

dead bugs exerciseShutterstock

Dead bugs “strengthen core muscles, including abdominals and lower back, improves stability and coordination, and helps alleviate lower back pain,” Costello says.

How to Do It: Lie on your back with arms extended towards the ceiling and legs bent at a 90-degree angle, engage core muscles to press lower back into the floor, slowly extend right arm overhead and left leg towards the floor while maintaining contact between lower back and ground, return to starting position and repeat on the opposite side.

Do More Cardio

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

“If your goal is to burn fat, get a new cardio routine going. For example, rather than sticking to the same machine for the entire 45-minute session, break it up,” says Costello. “Try 15 minutes on the stepper, then switch to the elliptical for 15 minutes. There goes 30 minutes! Now try spinning for 15 minutes.”

RELATED: 10 Tips to Get Rid of Arm Fat

Do Mini Intervals

Full length profile shot of a young man running on a treadmill at homeShutterstock

Push yourself out of your comfort zone, yet be cautious of any injuries, he adds. “On each machine, do mini intervals. For instance, increase your speed for 90 seconds, then slow down (yet still working within your Training Heart Rate Zone) for 60 seconds. Then, increase your resistance for 2 minutes while keeping the speed the same. Then, decrease resistance for 1 minute. Repeat till your 15 minutes are up.”

Fitness & Workouts

6 Best Exercises for Burning Fat

soraya_project_s_lifestyle
project.s.lifestyle/TikTok
Ferozan Mast
By Ferozan MastAug 13, 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
✓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.

Weight loss coach Soraya (@project.s.lifestyle) is a diet and fitness influencer with well over 300K followers on TikTok, and she knows a thing or two about healthy fat-burning and weight loss. Soraya has simple, down-to-earth advice about the best workouts and exercises for blasting fat—and she should know, having first-hand experience in building strength, losing weight, and keeping it off. Here are her six best exercises for burning fat, from number 6 to the number 1 best method for weight loss.

#6 Running

Buffalo, Minnesota, USA - May 20, 2017 Murph Challenge 2017, Happy athletic girl coming back from 1 mile run and flexing her bicepsShutterstock

Soraya includes running her fat-burning regimen, which is a very effective way to burn calories, experts say. “Most people overestimate the calories they burn on the run,” Angela Rubin, USAT Level I triathlon coach and studio manager of Precision Running Lab at Equinox in Boston, tells Runner’s World. “As a very general estimation, you burn about 100 calories per mile that you run. So, if you run two or three miles, you’ll burn about 200 to 300 calories, which is a solid workout.”

#5 HIIT

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

HIIT is a great way to get some cardio in and burn fat. “HIIT and other high-intensity exercise programs help you burn a lot of calories in a short amount of time,” says UC Davis. “Research has also shown that you keep burning calories for hours after your workout is finished. These workouts typically cause you to burn more fat and build muscle. Studies have also shown that high-intensity workouts may help lower blood pressure and heart rate.”

RELATED: Eat More of These 10 Foods to Lose Weight Fast

#4 Yoga

Woman,Practicing,Warrior,Yoga,Pose,Outdoors,Over,Sunset,Sky,.Shutterstock

Soraya includes yoga in her fat-burning exercises. “If you are trying to lose or maintain your weight, you may want to try yoga,” said Chika Anekwe, MD, MPH, and Niyoti Reddy, MD, via Harvard Health. “There is good research that yoga may help you manage stress, improve your mood, curb emotional eating, and create a community of support, all of which can help with weight loss and maintenance. Yoga can also help you burn calories as well as increase your muscle mass and tone. Yoga may reduce joint pain, which in turn allows you to exercise more and increase your daily activities. These are only some of the many benefits of yoga.”

#3 Pilates

A young woman in sportswear does Pilates on a reformer, lifting her leg up.Side view.Pilates, a pilates reformer class.Healthy Lifestyle Concept.High quality photoShutterstock

Soraya recommends Pilates, which is a great, low-impact way to burn off fat and help build muscle. "Since Pilates is a low-impact exercise that doesn't break down muscle fibers like some other strenuous workouts, you can do Pilates more regularly than some other exercises," Sarah Brooks, a certified Pilates instructor and founder of the New York City-based Pilates studio, Brooks Pilates, tells USA Today. "Pilates will also burn many calories per session.”

#2 Walking

Beauty young girl outdoors enjoying natureShutterstock

Walking is one of the easiest and most effective methods of fat-burning. “Walking is beneficial for weight loss, but it’s important to recognize that exercise alone is not the most effective strategy for losing weight,” Sabrena Jo, PhD, ACE, senior director of science and research, tells AARP. “Weight loss is best achieved through a combination of nutritious eating, regular physical activity, adequate rest and recovery, and effective stress management.”

RELATED:I Hit 60 and These are the Daily Habits that Keep Me Fit and Feeling 20 Years Younger

#1 Strength Training

Body and mind workout in loft fitness studio. Closeup on fitness woman workout with dumbbell in urban loft gymShutterstock

Soraya’s number one method of fat-burning is strength training—and she’s right on the money. “Strength training is one of the absolute best ways to promote body fat loss when programmed correctly and coupled with an intelligent nutrition program,” says Girls Gone Strong founderMolly Galbraith, CSCS.

Belly Fat

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

Soraya reminds flowers that when it comes to fat-burning, no one exercise is going to blast belly fat specifically. However, a good diet and workout routine will help with a sensible calorie deficit, which in turn leads to fat loss all over the body. “You can't spot reduce fat,” Soraya insists. “Spot exercises, such as sit-ups, can tighten abdominal muscles but won't get at visceral fat,” say the experts at Harvard Health. “Exercise can also help keep fat from coming back.”

No Useless Gadgets

Closeup woman getting dressed, hooking on corset hooks using hands behind back, weightloss concept. A woman fastens a corset for figure correctionShutterstock

Soraya warns followers against using useless gadgets for weight loss, like waist trainers. “Save your money,” she says. In some instances, waist trainers can be dangerous. “There is a lot of damage on the organs because they’re shifting, stretching the vessels around,” hepatologist Jamile Wakim-Fleming, MD, tells the Cleveland Clinic. “This causes people to report more gas because gas is retained, which causes bloating.”

Protein and Calorie Deficit

Top view of palatable grilled tilapia fish with cut vegetables served on plate on wooden tableShutterstock

Soraya recommends strength training along with a calorie deficit, protein, and walking. “The main things you want to focus on for fat loss ✨,” she captions a video. “I train for an 8k every year and run club 1x a week, but both of those are purely for the challenge and social aspect - not for fat loss. Running can be great, but it’s just not the most optimal exercise for fat loss.”

RELATED: Top 20 Must-Eat Superfoods for Optimal Health After 50

Sensible Snacking

Profile of a hiker eating cereal bar in a valley in the mountainShutterstock

Soraya recommends a sensible approach to snacking. “I don't know who needs to hear this, but you don't have to stop snacking in order to lose weight,” she says in a video. “You just need to be more intentional about your snacking (i.e. 2-3 snacks a day vs. snacking mindlessly). And consume more pre-portioned items like snack bars or individually packaged chips vs. diving into a family-sized back of snacks with no end in sight.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

This 15-Minute Walking Workout Has 87,000 People Burning Fat Without Leaving Home

Lucy_Wyndham_Read_lucywyndhamread11
Copyright lucywyndhamread/Instagram
Christopher Roback
By Christopher RobackNov 18, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Can't find time to exercise between work, family, and life's demands? You're not alone. That's why 87,000 people have turned to celebrity fitness trainer Lucy Wyndham-Read's game-changing walking workout. With three decades of experience and 2.47M YouTube subscribers, Lucy has perfected the art of burning fat without leaving your living room. Her 15-minute routine requires zero equipment and minimal space, making it perfect for busy schedules. Read on to discover the exact moves that are helping thousands transform their bodies while watching TV, working from home, or even wearing pajamas.

Jump-Start Your Metabolism: Basic March and Corner Walks

Begin igniting your fat burn with a basic march in place, maintaining a tall posture for maximum calorie burn. "Land nice and softly with those feet. Keep those feet moving," Lucy instructs in her post. Progress to walking toward corners with slight leg bends to engage more muscles. "It doesn't matter if you don't get the move straight away," Lucy reassures, "just follow along. We're doing this at home, nobody's watching."

Fat-Burning Power Moves: Punches and Side Steps

Accelerate your calorie burn with power punches while marching. "These low impact workouts are perfect if you don't like being a burpee girl," Lucy explains. Add lateral side steps with arm pulls to target stubborn inner and outer thigh areas. Lucy emphasizes making the moves as wide as comfortable: "The wider you step it, the more intense that is working through those legs."

RELATED:Woman Lost 50 Pounds on the 5050 Diet and Never Felt Hungry

Upper Body Sculpting: Rope Pulls and Arm Circles

Keep your heart rate elevated while toning your arms and shoulders. "We're toning and sculpting your whole body at the same time with these moves," Lucy shares. Incorporate circling arms into your power march for increased calorie burn. These movements simultaneously strengthen your chest and upper back while maintaining fat-burning momentum.

Metabolic Boosters: Knee-Friendly Strength Moves

These strategic movements protect your joints while maximizing calorie burn. "We're actually going to build strength around the knees because we're really working through the lower body, we're making those legs nice and strong," Lucy explains. She adds a practical tip: "You can do all my workouts, these low impact ones, walking ones, you can do them in your pajamas. You don't need to be in workout gear."

Calorie-Burning Coordination

Multi-tasking movements increase your workout's effectiveness. "We're having to focus on what we're doing with this double step and this clap. So it's going to help improve what we call your motor skills and your coordination." These movements don't just burn calories – they enhance overall body awareness and mental acuity.

RELATED:Dad Drops 125 Pounds in Just 13 Months By Eating These Foods Every Day

Heart-Rate Elevating Moves

Strategic arm movements maximize fat burn. "Anytime we take the arms above heart level just means we're working your heart. Cardiovascular fitness a little bit harder," Lucy notes. These movements are particularly effective for women in different life stages: "This is great if you're perimenopause, menopause, postmenopausal as well."

Sustainable Fat Loss Approach

Lucy highlights long-term success: "You and I are focusing on your future health. I want you to wake up every morning feeling fit, healthy, and strong." She stresses healthy motivation: "Weight loss should only ever be for better health. It's not about appearance. We just want to be in our healthy weight range."

Maximum Burn: Fast Feet and Cross-Country

The workout peaks with high-energy movements. "Low impact is just as effective as high impact," Lucy emphasizes. The finale features cross-country skiing movements, which Lucy describes as "a really dynamic full-body move, also great for a lovely stretch."

RELATED:Weight Loss Coach Shares 5 Key Reverse Dieting Hacks

Pro Tip

Personalize your fat-burning session by playing your favorite music. "This workout today has always just been about focusing on improving and investing in your future health," Lucy concludes. Her approach proves that effective fat burning doesn't require complicated routines or expensive equipment – just 15 minutes of strategic movement in your own home. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

5 Best Bodyweight Exercises To Lose Your Belly Overhang in 30 Days

Jamie Maitland
Copyright jamiemaitland/Instagram
Jamie Maitland
By Jamie MaitlandOct 14, 2024
Jamie Maitland
Certified Holistic Nutritionist, Elite Fitness Instructor, and Multidimensional Health Coach
See Full Bio
Follow:
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.

Bodyweight exercises are a great way to help reduce belly fat however—just to keep things real—what you eat also plays a huge roll so be mindful of your food choices as well! One of my favorite things about body weight exercises is the convenience—you can literally do them anywhere, at home, in the park, or even at the gym. You now have zero excuses to not get a workout in as they require no equipment.

Bodyweight Exercises Increase Heart Rate, and Help Burn Calories

Side note: bodyweight exercises can help engage multiple muscle groups, which helps not only with fat loss but also with building strength and stamina. When doing bodyweight exercises, you’re not just working your core; you're also getting your heart rate up, which is a key factor when wanting to burn calories.

RELATED: This Fitness Coach Walked 60 Minutes Every Day for a Month: The Results Shocked Him

Opt for High-Intensity Movements to Melt Fat

There are so many different styles of body weight exercises. But if you are looking especially to help melt belly fat, high-intensity movements can lead to a greater calorie burn even after your workout is done.

There Are Other Benefits of Them Aside From Blast Belly Fat

Before we get into these workout examples, I just want to remind you not to underestimate the benefits of these simple bodyweight exercises. First off, they really help with muscle coordination—these exercises require you to stay balanced and engage multiple muscle groups at once. This not only builds strength but also improves your neuromuscular control, which can boost your overall athletic performance. It's a win-win!

They Are Also Sustainable

And don’t forget about sustainability— Since bodyweight exercises don’t need any gym memberships or equipment, you can easily fit them into your lifestyle and hopefully sustain it as your new normal. This is super important for maintaining your fitness routine and keeping off any extra weight. Here are my top bodyweight exercises for losing belly fat.

RELATED: I Help Women Over 35 Lose Weight: 9 Eating Errors You Must Stop Today

Plank

  • How to Do It: Start in a push-up position but rest on your forearms instead, with elbows under your shoulders (no seriously though, form in everything). Keep your body in a straight line from head to heels, and engage your core to keep your hips level.
  • Muscles Worked: This one mainly targets your core—think abs and obliques—but it also works your shoulders, back, and glutes. You’re welcome.
  • Tip: Try to hold for 30 seconds to a minute. If you're just starting, you can drop to your knees for an easier version. Focus on keeping that straight line! Close your eyes if it helps.

Mountain Climbers

  • How to Do It: Start in a plank position. Drive your right knee toward your chest, then quickly switch to bring your left knee forward. Keep alternating at a steady pace. If you want to target more waistline, try driving your knee towards your opposite elbow (alternating the twisted mountain climbers)
  • Muscles Worked: This move works your core and hip flexors, gives your shoulders a workout, and gives you a great cardio boost.
  • Tip: Start with 30 seconds of nonstop movement, and keep your core tight to avoid letting your hips rise too high.

Squats and Squat Jumps

  • How to Do It: Stand with your feet shoulder-width apart. Lower your body by bending your knees and pushing your hips back like you're sitting in a chair. Keep your chest lifted and back straight, then return to standing. When you feel confident, add an explosive jump to this move.
  • Muscles Worked: Squats mainly hit your quads, hamstrings, and glutes while also engaging your core for stability.
  • Tip: Go for 10-15 repetitions. Make sure your knees don’t go past your toes, and keep your weight in your heels!

RELATED: I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks

Half Burpees

  • How to Do It: Start standing tall. Drop into a squat, place your hands on the ground, and kick your feet back into a plank position, then jump your feet back to the squat and explosively jump up. I know these are not everyone's favorite however, they work!
  • Muscles Worked: This full-body move targets your chest, arms, legs, and core, and it really gets your heart rate up.
  • Tip: Begin with 5-10 reps. Focus on your form—speed will come with practice!

Bicycle Crunches

  • How to Do It: Lie on your back with your hands behind your head and lift your legs to a tabletop position. Bring your right elbow to your left knee while extending your right leg. Switch sides in a pedaling motion. Doing this right is super important! Don’t just mindlessly whale your legs around. Think about what you're doing and execute accordingly.
  • Muscles Worked: This one really engages your abs and obliques, making it great for targeting that belly area.
  • Tip: Aim for 15-20 reps on each side, focusing on controlled movements to really feel the burn.

RELATED: I Lost 30 Pounds in 6 Months Just by Walking: Here's How

Be Consistent

Bodyweight exercises can really be a game changer for reducing belly fat, especially with the workouts mentioned above. You’ll not only be working on your core but also getting your heart rate up, which is key for burning those calories. Plus, they’re fun and can be done anywhere, so there’s no excuse not to give them a shot! If you’re reading this, consider it your sign to — TAKE ACTION— it's one thing to read about these exercises and know what to do, but it’s a whole other scenario to actually act on it. Reminder: consistency is key—try to include these exercises regularly, and don’t hesitate to challenge yourself as you get stronger. Enjoy the process! And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Nutrition & Diet

She Lost 70 Lbs: 5 Things She Wishes She Knew

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Christopher Roback
By Christopher RobackApr 01, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

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

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

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

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

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

Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

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

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Lose 20 Pounds in 90 Days With Expert Methods

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
Leah Suzanne
By Leah SuzanneApr 01, 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 frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

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

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

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

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

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

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

8 Best Costco Foods for Losing Weight Shoppers Just Discovered

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
Shutterstock
Leah Suzanne
By Leah SuzanneApr 01, 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.

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

,Salmon,Fish,Fillets, protein, food, dinner​Amp Up Your Protein IntakeShutterstock

Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

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

Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

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

Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

Shutterstock

There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

Shutterstock

Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

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

Tru Grill Grilled Chicken Strips

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

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.