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9 At-Home Exercises for Burning Fat and Losing Weight

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

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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

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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

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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

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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

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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

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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

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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

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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

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“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

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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.”

More For You

Rick Bhullar rickbhullarfitness
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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.

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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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.

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.

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.

Liz FlourishedHope
Copyright FlourishedHope/YouTube
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.

We've all been there – promising ourselves we'll finally lose that stubborn belly fat, only to fall back into old habits a few weeks later. For Liz, a graphic designer turned calligrapher, this frustrating cycle continued until she discovered her "joy distribution technique." After her first child, Liz struggled with post-pregnancy weight that wouldn't budge, especially around her midsection. "I had somehow convinced myself that I was fine with it," Liz shares in her post, "but looking back, I realized that the whole burden of trying to lose weight, particularly my insecurity about my belly, had a significant impact on my mental wellbeing." By making just three simple food changes and committing to only 10 minutes of daily movement, Liz finally found a sustainable way to lose 20 pounds of belly fat without the dreaded yo-yo effect. Her approach might be exactly what you need if you're tired of complicated diet plans and lengthy gym sessions.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

She Created the Joy Distribution Technique

The key to avoiding the dreaded yo-yo effect lies in what Liz calls "joy distribution." "I experienced the yo-yo effect in the past because I treated myself like a robot, disregarding my emotional wellbeing," Liz explains. When we make changes too abruptly or cut out foods we love completely, it's like pulling a bowstring too far too quickly - impossible to maintain that tension forever. Instead, find ways to distribute your joy optimally, allowing yourself to enjoy the process while not pushing too hard.

She Redefined Her Enjoyment

You don't have to give up your favorite foods to see results. "Spaghetti is my favorite food," Liz admits. "Before, my idea of joy was eating until I felt completely full." Rather than eliminating her beloved pasta, Liz shifted her focus to enjoying the taste rather than the feeling of fullness. She now eats about 60% of what she used to, finding that stopping before feeling stuffed actually brings a different kind of satisfaction.

She Made Three Simple Food Changes

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Here are the three simple food changes that helped Liz lose 20 pounds of belly fat. "I used to have two slices of bread in the morning, but I cut back to one," Liz shares as her first change. Her second change was implementing the 60% portion rule with her favorite foods: "Now I eat only about 60% of what I used to because I've learned that if I eat until I'm completely full, I don't actually feel joy afterward." Her third key change was swapping her nightly ice cream habit with nuts and seeds, while also replacing heavy evening meals with nutritious homemade smoothies. "I now eat a less heavy dinner and enjoy a more satisfying breakfast and lunch," she explains.

She Found Her Balance

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Creating a sustainable routine means finding alternatives you genuinely enjoy. "I realized that I like something milky," Liz says. "So instead of cutting out dairy completely, I make tea lattes with frothed milk and a bit of honey." This satisfies her craving while eliminating her desire for sugary coffee shop drinks. Ice cream, once an every-other-day treat, has been replaced with nuts and seeds that provide the crunch she craves.

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

She Recommends Creating a Joy Distribution Plan

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To apply this approach to your own life, Liz recommends starting with a simple list. "Write down what you can replace with what, what you can reduce, and what you can enjoy instead," Liz suggests. The key is finding healthy options you actually like that still contribute to your goals. Don't force yourself to eat bland eggs without oil or plain vegetables unless you genuinely enjoy them - instead, make healthy dishes taste good while giving your palate time to adjust.

She Added Strength Training

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Cardio alone wasn't enough to transform Liz's body completely. "Even though I had lost some weight from mainly doing cardio, I still felt soft and a bit flabby, especially in my belly," Liz explains. About two months ago, she incorporated resistance training to build muscle, noticing more defined lines rather than just overall weight loss after about 30 days.

She Discovered the Long-Term Benefits of Strength

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Building muscle isn't just about aesthetics - it's an investment in your future health. "I came across a health video that explained strength training is a must if you're in your 30s or 40s," Liz shares. "It's like saving money in your savings account for later in life." Without adequate muscle mass, daily activities like lifting groceries or getting up from a chair become increasingly difficult with age. As a bonus, increased muscle raises your resting metabolic rate, helping you burn calories more efficiently even at rest.

She Started Small with Exercise

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If following complex workout videos feels overwhelming, try Liz's approach of mastering one movement at a time. "I started with just one exercise movement, dumbbell squat to overhead press," Liz reveals. The simplicity made it approachable, and as it became easier, she gradually added more exercises. Now she mixes and matches several movements for about 20 minutes daily, building strength consistently without feeling overwhelmed.

She Committed to Just 10 Minutes of Daily Movement

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Liz discovered that short, consistent movement was far more effective than sporadic intense workouts. "I run only five to ten minutes a day and also on weekends," Liz explains. This minimal time commitment made it easy to stay consistent. "I think the main reason I was able to stay consistent was that on the days I ran, I instantly felt so much better, more focused on my deep work and more productive throughout the day." For those who don't enjoy running, Liz suggests alternatives that still fit into a 10-minute window: "You might want to try yoga in the morning, dancing to music, or hiking with friends. Anything that you can start easily today, even just walking around the house while listening to music."

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

She Avoided Common Weight Loss Pitfalls

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According to Liz, weight loss failures typically fall into two extreme approaches. "Number one, avoiding any change in routine while expecting results," she says. The second mistake is "going all in too quickly" with dramatic diet restrictions and intense workout schedules. The solution? Introduce tiny changes first and see if you can naturally integrate them without emotional resistance.

She Prioritized Routine Over Motivation

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While a momentary spark might get you started, sustainable habits keep you going. "There was one incident that really motivated me to start tackling my belly fat," Liz shares, recounting an awkward encounter where someone mistakenly thought she was pregnant. Though this pushed her to start a strict diet, the results didn't last. The turning point came when she found an approachable routine she could realistically maintain.

She Wrote Everything Down

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Make your plans concrete by putting them on paper. "When you're writing down your meal plan based on joy distribution, try planning out your day or your ideal week," Liz suggests. Schedule activities that burn calories and strength exercises you can realistically incorporate, even if it's just 5-10 minutes daily. "You're far more likely to stick with them if you write them down and they're visible," she adds, recommending keeping your plan somewhere you'll see it regularly.

She Embraced a Mindset Shift

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Beyond diet and exercise, success comes from changing how you view your health journey. "Scientific research shows that people who try to lose weight for health-related reasons are more likely to succeed in the long term than those who are motivated primarily by appearance," Liz points out. Approach your habits as investments in your long-term health and ability to enjoy quality time with loved ones, not just as means to look thinner. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

LOS ANGELES - FEB 10:  Charlotte Le Bon at the White Lotus Season 3 Premiere at Paramount Studios on February 10, 2025 in Los Angeles, CA
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Charlotte Le Bon is undoubtedly one of the breakout stars of The White Lotus. The model-turned-actress, who was a last-minute cast replacement, has stolen a number of scenes not only for her superior acting skills but also for her strong and svelte body that looks great in every bathing suit she wears. How does the 38-year-old maintain her body and mind? Body Network has the skinny on all of her health and wellness hacks.

She Was Told She Was “Too Short and Too Fat” to Model

Charlotte, who got her start in the modeling world, told "C à vous" on France 5, that she faced a lot of criticism from the ages of 16 to 23 in the competitive industry. “I was too short and too fat,” she said. "It's also the only profession where it's legitimate to point out other people's physical flaws.”

RELATED:How White Lotus Star Michelle Monaghan Looks Flawless and Flat-Abbed at 49

Cold Water Plunge

VENICE, ITALY - AUGUST 29: Charlotte Le Bon attends the premiere of the movie 'First Man' and the opening gala during the 75th Venice Film Festival on August 29, 2018 in Venice, Italy.

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According to her Instagram feed, Charlotte understands the health benefits of cold plunging, which she regularly does in freezing cold lakes. Limited research supports the benefits of cold plunges, which may include easing sore muscles, bringing body temperature down, increasing focus, improving sleep, and decreasing inflammation, per the Cleveland Clinic. However, a 2021 study found that cold water immersion therapy promotes post-sport recovery.

RELATED: White Lotus Star Leslie Bibb Reveals Her Diet and Fitness Secrets at 50

Baths

Charlotte also takes lots of baths. “Clay locks on sixties tiles,” she captioned an image of herself soaking with a face mask on. How can baths do your body and mind good? They have been linked to better sleep and even found helpful to minimize anxiety and depression. One recent study even found that they may even boast cardiovascular benefits. According to Loughborough University research published in the journal Temperature, relaxing in a hot bath can burn as many calories as a 30-minute walk, about 140 calories.

Skincare

CANNES, FRANCE- MAY 18: Charlotte Le Bon attends the 'Inside Out' photo-call during the 68th Cannes Film Festival on May 18, 2015 in Cannes, France.

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Charlotte told Violet Grey that she prioritizes self-care in the form of her skin. “Skincare is really important, for sure. I’m obsessed with my skin. It’s almost bad. I get crazy when I get a pimple. It’s not about what I eat, because it really doesn’t matter for me. It’s the products I use,” she said. “I see a woman in Paris who makes all of her own products. She comes from Morocco and works with essential oils. And at the same time she does facials and stuff like that. I wash my face with black soap once a day, and then I just apply a cream she does for me. And I don’t use makeup.”

RELATED: How Carrie Coon Got Her White Lotus Body at 44

Hiking

CANNES, FRANCE. May 14, 2018: Charlotte Le Bon at the gala screening for "BLACKKKLANSMAN" at the 71st Festival de Cannes

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Charlotte spends a lot of time outdoors and enjoys hiking. Here she is in Iceland. “Climbing falls,” she captioned the Instagram post. According to the National Parks Service, the physical benefits of hiking include:

  • Building stronger muscles and bones
  • Improving your sense of balance
  • Improving your heart health
  • Decreasing the risk of some respiratory issues

And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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Expert-Recommended

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

In today's fast-paced world, most of us struggle to find balance between doing and resting. We're constantly on the go, rarely taking time to truly recover from our daily demands. As someone who has spent 20 years coaching professional athletes, everyday runners, pre- and post-natal women, and office workers, I've seen firsthand how transformative intentional rest can be. The strategies that help elite athletes recover can work for you too—improving your sleep, reducing stress, and boosting your overall wellbeing. Join me in creating a rest practice that fits your lifestyle and helps you reclaim your energy.

Why Rest Matters

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Copyright Erin Taylor

There is so much science affirming the importance of rest, the benefits of which are vast and undeniable. Rest and recovery support you to:

  • Decrease stress and tension
  • Absorb the benefits and gains of your efforts
  • Manage and solve physical pain
  • Increase your attentional capacity
  • Promote mental stability
  • Boost your immune system
  • Improve the quality of your sleep.

And so much more!

Strategy 1: Train Your Rest Like a Muscle

If you value your well-being and longevity, you have to activate and strengthen rest and recovery, on purpose, just as you would train a muscle. Our bodies are engineered for balance — this is as true for balancing work and rest as it is for balancing strength and flexibility. And yet we live in a world that asks us to do too much, all the time, leaving little to no time to integrate or absorb all of our efforts and happenings.

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

Strategy 2: Build a Restorative Mindset

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Copyright Erin Taylor

Understanding rest is step one. This is all about cultivating a restorative mindset and becoming more receptive to rest, and in doing so answering the question, Why should you rest and recover? Acknowledge that rest is important — Recovery is just as important as everything else you do. It's not automatic — it's a skill that needs developing with practice.

Strategy 3: Use Your Own Attention as a Tool

Recovery is readily available — you don't need any fancy tools or gadgets or a lot of time. Rather, your own attention holds the greatest power to restore you in the moments when you need rest the most. In today's world, we habitually do things so hard and fast, and at such high volume, that many of us find it difficult to access a slower gear. But it's not that we can't do it, we're just out of practice.

Strategy 4: Practice Mental and Physical Recovery

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Copyright Erin Taylor

As you continue to develop your restorative mindset, you'll fine-tune your ability to recognize when it's time to stop working and to start resting. Once you stop, what should you do? This is when it's time to activate real recovery with contextual practice in order to connect the dots of how to make rest work for you. I recommend integrating both mental focus and physical relaxation to create entry points to rest and to support yourself to recover in a more meaningful way.

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

Strategy 5: Make Recovery Fit Your Schedule

If your practice doesn't fit in your real life, it won't work! Recovery is a unique and personal practice — there's no universal prescription that best serves all of us. Consider the practicalities of actually resting and know that you can recover in the time that you do have, whether it's 5, 20, or 60 minutes. Even brief recharges add up to more ease and better energy.

Strategy 6: Build the Recovery Habit

As you develop your restorative skill set, it's your practice — attention and reps — that is the real game changer. Consistent practice is what will increase your ability to use rest to full advantage and to become more fluent in recovery. Rather than skipping recovery because you're time-poor, remember that anything is better than nothing, and the more you practice rest, the more adept you become at recovering efficiently and effectively.

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

Strategy 7: Start Right Where You Are

Get out of your own way — rest now. So often we defeat ourselves before we've even started. Don't underestimate the power the briefest, simplest gestures hold to restore you in the moments when you truly need rest the most. Move, Rest, Recover is full of practical tools and inspiration to catch your breath, right where you are.

About the author:

Erin Taylor is an international recovery expert, writer, and yoga teacher. For 20 years, she has coached professional athletes, everyday runners, pre- and post-natal women, office workers, and anyone looking to integrate practices that improve well-being and longevity. She is the creator of Balance Practice, a platform that offers practical tools to inspire and support mental and physical balance in all aspects of life. Erin is also the founder of Athletes for Yoga, the only athlete-led, on-demand video platform and app that puts yoga into the context of sport and well-being goals, and the author of books including Move, Rest, Recover and Work IN.