8 Unconventional Workspace Routines That Boost Calorie Burning

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        8 Ways to Burn Calories at the Office
    Burn calories without leaving the office with these tips from a top nutritionist.
By Yaa Boakye, rdn, ldn, cptMay 28, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
 See Full Bio 
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   FACT CHECKED BY
   Leah Groth

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By Yaa Boakye, rdn, ldn, cptMay 28, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Leah Groth
Fitness & Workouts
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In today's sedentary work culture, maximizing physical activity during the workday is paramount for enhancing overall health and productivity. Regular movement can counteract the negative effects of prolonged sitting, such as poor posture, back pain, and an increased risk of chronic diseases. Here are unconventional workspace routines that can help you boost calorie burning and aid in weight loss.
Start By Evaluating Your Work Environment
Shutterstock
First, evaluate your work environment and personal comfort level. If you have access to a gym and can spare time for workouts, commit to using it. For those dressed in professional attire and unable to sweat, find low-impact ways to incorporate movement. Second, setting a goal to integrate more movement into your workday can significantly improve your well-being. Using the SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goal-setting framework can help create realistic and tailored objectives.
Evaluating Your Capabilities
Shutterstock
Next, evaluate your capabilities. By evaluating what you can do within your work environment and setting SMART goals, you can effectively integrate more movement into your daily routine.
Start By Looking at Your Situation
Shutterstock
Take the following into consideration:
Assess Your Environment: Determine if you have access to facilities like a gym or open spaces for walking.
Consider Your Attire: If you wear professional attire, opt for low-impact activities that won’t cause sweating.
Time Constraints: Evaluate how much time you can realistically dedicate to physical activity during your workday.
Physical Limitations: Be mindful of any health conditions or physical limitations that might restrict certain activities.
RELATED:The Most Common Reason Your Body Doesn’t Burn Fat (And How to Fix It)
Set SMART Goals
Shutterstock
Tips for Setting SMART Goals
Specific: Define exactly what you want to achieve. Instead of "move more," set a goal like "walk for 30 minutes during lunch breaks to reach 5,000 steps daily."
Measurable: Ensure you can track your progress. Use a pedometer or fitness app to monitor steps taken daily.
Achievable: Set realistic goals based on your current fitness level and schedule. Gradually increase the intensity or duration as you progress.
Relevant: Align your goals with your personal health objectives. For instance, if your aim is to reduce back pain, incorporate more standing and stretching into your routine.
Time-bound: Set a deadline to achieve your goals. For example, “Hit 5,000 steps 5 days a week for the next month.”
Choose From These Ideas
Shutterstock
Here are my top 8 creative ideas to boost calorie burning at work, divided into those suitable for more intensive activities and those that can be done regardless of attire. It’s important to note the number of calories you burn depends on factors like weight, height, and intensity. However, incorporating more movement into your workday is beneficial regardless of the specific calorie count.
But, Consult Your MD First
Shutterstock/Andriiii
Before you jump in to these ideas, please consult with your doctor, trainer, physical therapist, and any other applicable health providers to make sure you are in a good place to do anything listed below.
1. Walking Meetings
Shutterstock
Why It Matters: Walking can burn approximately 150 calories per hour and enhances creativity and productivity by increasing blood flow and oxygen to the brain. Studies show that walking improves performance on creative tasks by up to 60%.
Implementation: Schedule non-note-taking meetings as walking meetings. Choose a safe, quiet route and encourage participants to wear comfortable shoes.
Tips: Use a voice recorder or app to capture key points discussed during the walk.(If legal, and others agree!) Start with shorter walks to gather feedback and make adjustments.
Pitfalls: Participants might feel uncomfortable with the new format. Mitigate this by explaining the benefits and making walks optional at first.
2. Stair Climbing
Shutterstock/Pavel_Kostenko
Why It Matters: Climbing stairs burns significantly more calories than walking on flat ground—approximately 10 calories per minute. It also strengthens lower body muscles and improves cardiovascular health.
Implementation: Use stairs instead of elevators. Take extra flights during breaks and aim for a few sessions each day.
Tips: Increase intensity by taking stairs two at a time or incorporating a few sprints. Use supportive footwear to reduce the risk of injury.
Pitfalls: Knee strain is a common risk. Use proper technique, avoid rushing, and listen to your body to prevent overexertion.
3. Desk Pedals
Shutterstock
Why It Matters: Desk pedals keep legs moving, increasing calorie expenditure by approximately 100-150 calories per hour and improving circulation.
Implementation: Place under-desk pedals and use them during meetings or while reading emails. Start with 10-minute sessions and gradually increase duration as comfort improves.
Tips: Keep the resistance low to avoid distraction. Focus on low-intensity pedaling to maintain productivity.
Pitfalls: This can be distracting initially. Mitigate this by gradually increasing the duration and keeping the resistance low.
4. Mini Stepper
Shutterstock
Why It Matters: Engages lower body muscles, boosting calorie burn and improving cardiovascular fitness by burning around ~100 calories in 20 minutes.
Implementation: Use a mini stepper for short intervals throughout the day, especially during phone calls or webinars.
Tips: Maintain good posture to avoid back strain. Vary stepping speed to keep it interesting.
Pitfalls: Overuse can lead to muscle fatigue. Use in moderation and combine with other activities to prevent strain.
5. Standing Desks
Shutterstock
Why It Matters: Standing rather than sitting burns an additional ~10 calories per 10 minutes and reduces the risk of musculoskeletal problems.
Implementation: Use a standing desk and alternate between sitting and standing every 30 minutes.
Tips: Use an anti-fatigue mat to reduce strain on your feet. Wear comfortable shoes and take small breaks to move around.
Pitfalls: Standing for too long can cause fatigue. Alternate between sitting and standing frequently to avoid discomfort.
6. Pacing During Calls
Shutterstock
Why It Matters: Walking while talking can significantly increase daily steps, burning about 150 calories per hour.
Implementation: Use a headset and walk around the office or outdoors during calls. Plan routes that are quiet to minimize background noise.
Tips: Schedule longer calls for more extended walks. Vary your routes to keep things interesting and maintain engagement.
Pitfalls: Ensure you can maintain focus on the call while walking. Choose quieter routes to avoid distractions and improve concentration.
7. Parking Farther Away
Shutterstock
Why It Matters: Increases daily step count, contributing to overall calorie burn and cardiovascular health.
Implementation: Park at the far end of the parking lot to extend your walking distance. Combine this with carrying your work materials to add a bit of resistance training.
Tips: Use this extra walking time to mentally prepare for your day or to unwind after work. Dress appropriately for the weather conditions.
Pitfalls: Weather can be a barrier. Dress appropriately for the conditions and use an umbrella if needed to stay comfortable.
RELATED:6 "Realistic Sacrifices" I Made to Lose 20 Pounds in Less Than 3 Months
8. Using a Farther Coffee Machine/Water Cooler/Bathroom/Printer
Shutterstock
Why It Matters: Walking to a farther location multiple times a day increases your step count and overall activity level, burning extra calories. Each 5-minute walk can burn around 20-30 calories.
Implementation: Choose the farthest coffee machine, water cooler or bathroom from your workspace and make trips there at least 3 times a day.
Tips: Use these walks as a mini-break to clear your mind and stretch your legs.
Pitfalls: It can be easy to forget. Set reminders to make these trips part of your daily routine.
Make Small, Consistent Efforts
Shutterstock
Incorporating more movement into your daily work routine is not about drastic changes or intense workouts; it's about making small, consistent efforts that add up over time. Just like collecting pennies in a jar, these small actions accumulate to make a significant impact on your overall health and calorie expenditure.
Small Efforts Contribute to Long-Term Goals
Shutterstock
Don't be discouraged by the seemingly low-calorie burn of individual activities. When practiced consistently, day in and day out, week in and week out, and month after month, these small efforts collectively contribute to your long-term health and fitness goals.
Over Time, You Will Notice a Change
Shutterstock
Remember, it’s the consistency and persistence that bring about meaningful results. Start integrating these creative strategies today, and over time, you’ll notice positive changes in your health and well-being.
Find an Accountability Buddy
Shutterstock
Please remember, it is important to consult with doctors and trainers before starting any new workout routine. Lastly, to stay on track, don’t be afraid to seek an accountability buddy at work or elsewhere to help you stay motivated and consistent.
Research Has Found That Those Who Don’t Move at Work Are More Likely to Die Sooner
Shutterstock
Why is moving at work important?  A study published in JAMA Network Open found that people who mostly sit all day at work have a 16% higher risk of mortality from all causes, and a 34% higher risk of mortality from cardiovascular disease.
RELATED:15 Fresh Ideas to Lose Stomach Fat Before Summer
Moving Just 15 Minutes More Can Mitigate Sedentary Damage
Shutterstock
According to researchers, those who engaged in an additional 15 to 30 minutes of physical activity that day can counteract the increased risk. The US Centers for Disease Control and Prevention recommends that adults engage in at least 150 minutes of moderate to high-intensity exercise a week.
💪🔥Body Booster: Walking while talking can significantly increase daily steps, burning about 150 calories per hour.
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Fitness & Workouts
        8 Ways to Burn Calories at the Office
    

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By Yaa Boakye, rdn, ldn, cptMay 28, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Leah Groth
✓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 sedentary work culture, maximizing physical activity during the workday is paramount for enhancing overall health and productivity. Regular movement can counteract the negative effects of prolonged sitting, such as poor posture, back pain, and an increased risk of chronic diseases. Here are unconventional workspace routines that can help you boost calorie burning and aid in weight loss.
Start By Evaluating Your Work Environment
Shutterstock
First, evaluate your work environment and personal comfort level. If you have access to a gym and can spare time for workouts, commit to using it. For those dressed in professional attire and unable to sweat, find low-impact ways to incorporate movement. Second, setting a goal to integrate more movement into your workday can significantly improve your well-being. Using the SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goal-setting framework can help create realistic and tailored objectives.
Evaluating Your Capabilities
Shutterstock
Next, evaluate your capabilities. By evaluating what you can do within your work environment and setting SMART goals, you can effectively integrate more movement into your daily routine.
Start By Looking at Your Situation
Shutterstock
Take the following into consideration:
Assess Your Environment: Determine if you have access to facilities like a gym or open spaces for walking.
Consider Your Attire: If you wear professional attire, opt for low-impact activities that won’t cause sweating.
Time Constraints: Evaluate how much time you can realistically dedicate to physical activity during your workday.
Physical Limitations: Be mindful of any health conditions or physical limitations that might restrict certain activities.
RELATED:The Most Common Reason Your Body Doesn’t Burn Fat (And How to Fix It)
Set SMART Goals
Shutterstock
Tips for Setting SMART Goals
Specific: Define exactly what you want to achieve. Instead of "move more," set a goal like "walk for 30 minutes during lunch breaks to reach 5,000 steps daily."
Measurable: Ensure you can track your progress. Use a pedometer or fitness app to monitor steps taken daily.
Achievable: Set realistic goals based on your current fitness level and schedule. Gradually increase the intensity or duration as you progress.
Relevant: Align your goals with your personal health objectives. For instance, if your aim is to reduce back pain, incorporate more standing and stretching into your routine.
Time-bound: Set a deadline to achieve your goals. For example, “Hit 5,000 steps 5 days a week for the next month.”
Choose From These Ideas
Shutterstock
Here are my top 8 creative ideas to boost calorie burning at work, divided into those suitable for more intensive activities and those that can be done regardless of attire. It’s important to note the number of calories you burn depends on factors like weight, height, and intensity. However, incorporating more movement into your workday is beneficial regardless of the specific calorie count.
But, Consult Your MD First
Shutterstock/Andriiii
Before you jump in to these ideas, please consult with your doctor, trainer, physical therapist, and any other applicable health providers to make sure you are in a good place to do anything listed below.
1. Walking Meetings
Shutterstock
Why It Matters: Walking can burn approximately 150 calories per hour and enhances creativity and productivity by increasing blood flow and oxygen to the brain. Studies show that walking improves performance on creative tasks by up to 60%.
Implementation: Schedule non-note-taking meetings as walking meetings. Choose a safe, quiet route and encourage participants to wear comfortable shoes.
Tips: Use a voice recorder or app to capture key points discussed during the walk.(If legal, and others agree!) Start with shorter walks to gather feedback and make adjustments.
Pitfalls: Participants might feel uncomfortable with the new format. Mitigate this by explaining the benefits and making walks optional at first.
2. Stair Climbing
Shutterstock/Pavel_Kostenko
Why It Matters: Climbing stairs burns significantly more calories than walking on flat ground—approximately 10 calories per minute. It also strengthens lower body muscles and improves cardiovascular health.
Implementation: Use stairs instead of elevators. Take extra flights during breaks and aim for a few sessions each day.
Tips: Increase intensity by taking stairs two at a time or incorporating a few sprints. Use supportive footwear to reduce the risk of injury.
Pitfalls: Knee strain is a common risk. Use proper technique, avoid rushing, and listen to your body to prevent overexertion.
3. Desk Pedals
Shutterstock
Why It Matters: Desk pedals keep legs moving, increasing calorie expenditure by approximately 100-150 calories per hour and improving circulation.
Implementation: Place under-desk pedals and use them during meetings or while reading emails. Start with 10-minute sessions and gradually increase duration as comfort improves.
Tips: Keep the resistance low to avoid distraction. Focus on low-intensity pedaling to maintain productivity.
Pitfalls: This can be distracting initially. Mitigate this by gradually increasing the duration and keeping the resistance low.
4. Mini Stepper
Shutterstock
Why It Matters: Engages lower body muscles, boosting calorie burn and improving cardiovascular fitness by burning around ~100 calories in 20 minutes.
Implementation: Use a mini stepper for short intervals throughout the day, especially during phone calls or webinars.
Tips: Maintain good posture to avoid back strain. Vary stepping speed to keep it interesting.
Pitfalls: Overuse can lead to muscle fatigue. Use in moderation and combine with other activities to prevent strain.
5. Standing Desks
Shutterstock
Why It Matters: Standing rather than sitting burns an additional ~10 calories per 10 minutes and reduces the risk of musculoskeletal problems.
Implementation: Use a standing desk and alternate between sitting and standing every 30 minutes.
Tips: Use an anti-fatigue mat to reduce strain on your feet. Wear comfortable shoes and take small breaks to move around.
Pitfalls: Standing for too long can cause fatigue. Alternate between sitting and standing frequently to avoid discomfort.
6. Pacing During Calls
Shutterstock
Why It Matters: Walking while talking can significantly increase daily steps, burning about 150 calories per hour.
Implementation: Use a headset and walk around the office or outdoors during calls. Plan routes that are quiet to minimize background noise.
Tips: Schedule longer calls for more extended walks. Vary your routes to keep things interesting and maintain engagement.
Pitfalls: Ensure you can maintain focus on the call while walking. Choose quieter routes to avoid distractions and improve concentration.
7. Parking Farther Away
Shutterstock
Why It Matters: Increases daily step count, contributing to overall calorie burn and cardiovascular health.
Implementation: Park at the far end of the parking lot to extend your walking distance. Combine this with carrying your work materials to add a bit of resistance training.
Tips: Use this extra walking time to mentally prepare for your day or to unwind after work. Dress appropriately for the weather conditions.
Pitfalls: Weather can be a barrier. Dress appropriately for the conditions and use an umbrella if needed to stay comfortable.
RELATED:6 "Realistic Sacrifices" I Made to Lose 20 Pounds in Less Than 3 Months
8. Using a Farther Coffee Machine/Water Cooler/Bathroom/Printer
Shutterstock
Why It Matters: Walking to a farther location multiple times a day increases your step count and overall activity level, burning extra calories. Each 5-minute walk can burn around 20-30 calories.
Implementation: Choose the farthest coffee machine, water cooler or bathroom from your workspace and make trips there at least 3 times a day.
Tips: Use these walks as a mini-break to clear your mind and stretch your legs.
Pitfalls: It can be easy to forget. Set reminders to make these trips part of your daily routine.
Make Small, Consistent Efforts
Shutterstock
Incorporating more movement into your daily work routine is not about drastic changes or intense workouts; it's about making small, consistent efforts that add up over time. Just like collecting pennies in a jar, these small actions accumulate to make a significant impact on your overall health and calorie expenditure.
Small Efforts Contribute to Long-Term Goals
Shutterstock
Don't be discouraged by the seemingly low-calorie burn of individual activities. When practiced consistently, day in and day out, week in and week out, and month after month, these small efforts collectively contribute to your long-term health and fitness goals.
Over Time, You Will Notice a Change
Shutterstock
Remember, it’s the consistency and persistence that bring about meaningful results. Start integrating these creative strategies today, and over time, you’ll notice positive changes in your health and well-being.
Find an Accountability Buddy
Shutterstock
Please remember, it is important to consult with doctors and trainers before starting any new workout routine. Lastly, to stay on track, don’t be afraid to seek an accountability buddy at work or elsewhere to help you stay motivated and consistent.
Research Has Found That Those Who Don’t Move at Work Are More Likely to Die Sooner
Shutterstock
Why is moving at work important?  A study published in JAMA Network Open found that people who mostly sit all day at work have a 16% higher risk of mortality from all causes, and a 34% higher risk of mortality from cardiovascular disease.
RELATED:15 Fresh Ideas to Lose Stomach Fat Before Summer
Moving Just 15 Minutes More Can Mitigate Sedentary Damage
Shutterstock
According to researchers, those who engaged in an additional 15 to 30 minutes of physical activity that day can counteract the increased risk. The US Centers for Disease Control and Prevention recommends that adults engage in at least 150 minutes of moderate to high-intensity exercise a week.
💪🔥Body Booster: Walking while talking can significantly increase daily steps, burning about 150 calories per hour.

        
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Fitness & Workouts
        5 Exercises You Can Do Without Leaving Your Desk
    

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

            
                1. Chair Pushups
            
            
        Shutterstock
No need to drop to the floor for these pushups. Sit on a sturdy chair with armrests, place your hands on the armrests, and keep your shoulders relaxed. Engage your core, then push yourself up slightly off the seat using your arms. Lower yourself back down slowly and repeat. This move works your triceps and shoulders while giving you a break from sitting.
Try for: 8-12 repetitions, 2-3 sets.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                2. Desk Pushups
            
            
        Shutterstock
Ready to level up? "Place your hands shoulder-width apart on the edge of your desk. Walk your feet back, shifting your weight onto your toes. Lower your chest toward the desk, then push back up to the starting position," recommends physical therapist and athletic trainer Dr. Eric Moogerfeld, DPT, through Cleveland Clinic. Just make sure your desk is stable enough to support your weight!
Try for: 8-10 repetitions, 2 sets.

            
                3. Chair Squats
            
            
        Shutterstock
Let's get those legs working! "Sit toward the front of a sturdy chair with your knees bent and feet flat on the floor, shoulder-width apart. Rest your hands lightly on the seat or cross them over your chest. Slowly stand up, using your hands as little as possible. Pause, then slowly sit back down without collapsing into the chair," recommends the CDC's STEADI program.
Try for: 10-12 repetitions, 2 sets.
RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

            
                4. Toe Raises
            
            
        Shutterstock
Don't forget about your calves! Cleveland Clinic notes that "your calves help you run, walk, jump, and balance. Calf raises strengthen them." Start by doing these while sitting. As you build strength, try standing behind your chair for support.
Try for: 15-20 repetitions, 2-3 sets.

            
                5. Sidekicks
            
            
        Shutterstock
Finally, strengthen those hips! Stand behind your chair for balance, then lift one leg out to the side while keeping your body upright. Keep the movement controlled (no swinging!), then lower it back down slowly. Repeat with the other leg. This exercise improves both strength and balance.
Try for: 8-10 repetitions per side, 2 sets.

            
                Why These Quick Moves Matter
            
            
        ShutterstockThese five-minute exercise breaks add up to big benefits over time. "If you do that four or five times throughout the day, you've really gathered a great deal of resistance training and body weight exercises spread out throughout your day," explains Johnson. "So it makes it a little more doable if you're not able to get to the gym."
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

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

            
                Small Habits, Big Results
            
            
        Shutterstock"Many studies show that exercise can mitigate virtually every one of the effects of aging, including loss of lean muscle mass and increased fall risk. These little things really work if done regularly—you're going to reap magical benefits," says professor of physical medicine and rehabilitationDr. Edward Laskowski. Consider pairing these exercises with other daily habits—like doing chair pushups while waiting for your computer to boot up or toe raises during conference calls—to make them second nature.
So next time you feel that afternoon slump coming on, try a few desk exercises instead of reaching for another coffee. Your body will thank you today, and your future self will thank you even more. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
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        5 Effective Ways to Walk to Burn Body Fat
    

        Shutterstock
    
By Ferozan MastApr 17, 2024
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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 
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   FACT CHECKED BY
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Walking is one of the most effective—and convenient—ways to burn fat and get fit. There’s a reason #HotGirlWalks is so popular in the online fitness space: Walking is a low-impact way of working out with a low chance of causing injury, and it’s accessible for essentially any fitness level or ability. All you have to do is get going and build your way up to the ideal level of endurance. And the best part is, you don’t have to buy any equipment or fancy gadgets. All that’s needed is some decent shoes, a space to walk (whether outside or on the spot), and the motivation to make it happen. Here are five ways to walk to burn body fat—no gym membership is needed!
Burning Calories
Shutterstock
Experts say you can’t lose weight without burning off more calories than you take in—and walking is a great way to do that. “Physical activity, such as walking, is important for weight control because it helps you burn calories,” Katherine Zeratsky, RD, LD, tells the Mayo Clinic. “If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.”
Walk For At Least 30 Minutes
Shutterstock
Because walking is a lower-intensity cardio exercise, you need to do it for at least 30 minutes to get the fat-burning benefits. “If you walk 2 miles, you’ll burn 200 calories, mostly from carbs but a little from fat because, as you reach the end of your walk, when you’re using mostly slow glycolysis and your oxidative system,” according to HPRC. “If you run 2 miles, you’ll still burn 200 calories, but you will do so faster than with walking and almost exclusively from carbs. Since 2 miles is a fairly short distance, you will probably finish the run in less time than it takes for your body to start the fat-oxidation process. A cardio session should be at least 20–30 minutes and at an intensity of about 70% of your max heart rate in order to maximize fat loss during exercise.”
RELATED:Becky Greenan Shows Off Six-Pack and Reveals Her 10-Minute At-Home “Abs and Core” Workout
Raising Your Heart Rate
Shutterstock
Even walking in place will get your heart rate going and burn fat. Just move! “Anything that gets you moving instead of just sitting or lying down is going to be beneficial for you in the long run,” exercise physiologist Jordan Boreman, MS, CES, tells the Cleveland Clinic. “By walking in place, you’re raising your heart rate, which is going to signal to your body to start pumping more oxygen and blood to your muscles to help them move more efficiently, thus burning more calories.”
Interval Training
Shutterstock
Interval training is a good way to give your walks an edge. “You can also alternate periods of brisk walking with leisurely walking,” say the experts at the Mayo Clinic. “This type of interval training has many benefits, such as improving cardiovascular fitness and burning more calories than regular walking. And interval training can be done in less time than regular walking.”
RELATED:Nicole Winter Flashes Flat Abs and Shares Lower Body At-Home Workout for Beginners
Change the Intensity
Shutterstock
Don’t forget to vary your walking pace as your body becomes accustomed to your fitness level. “It’s very good for people who are just starting out,” Boreman says. “Walking in place is an exercise that’s going to help you burn calories over a short time span. Over time, your body is going to get used to the exercise that you’re doing. So varying it up and increasing intensity as you go on can help with additional weight loss. It’s convenient, it’s something that you don’t have to travel anywhere to do it either.”
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   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
As a quadruple board-certified medical doctor in Pulmonary, Critical Care, Sleep Medicine, and Internal Medicine, I know that maintaining a healthy weight is extremely important for your overall well-being, to significantly reduce the risk of heart conditions, diabetes, and even certain cancers. It also has a positive impact on your mental health and self-esteem, as well as contributes to cardiovascular well-being, joint health, and improved sleep, enhancing your overall quality of life. Beyond your well-being, it saves money on healthcare expenses. Achieving and sustaining a healthy weight involves making smart choices in your daily diet, staying active, and prioritizing your long-term health and longevity.
1. The #1 Genius Trick
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One often overlooked but crucial tip for successful weight loss is to prioritize quality sleep. Insufficient sleep disrupts hormones that control hunger, increasing your appetite and reducing feelings of fullness, which can easily lead to overeating and subsequent weight gain. Having inadequate sleep also diminishes energy levels and motivation for exercise. So, making sure you get a good night's sleep is a smart move for your overall health and effective weight management.
Related: Woman Stuns With Her Fit Body After Losing 50 Pounds in a Year With This 1 Hack 
2. Walking the Dog
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Pets are a great way to help keep you active and according to the American Heart Association, dog owners were 54% more likely to get the recommended level of physical activity compared to non-dog owners. This can be a great way to help with weight loss for both you and your dog. 
3. Treadmill Desks
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It’s always a great idea to try incorporating movement into parts of your day that would otherwise be stationary, such as working at your desk.
4. Taking the Stairs
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This may not be revolutionary, but the practice of opting to take the stairs over using an elevator can add up calories burned. On average, people burn 5-11 calories per minute when climbing the stairs at a normal pace, which can quickly add up over time and help you lose weight.
Related: 8 Simple Things That Helped Me Naturally Lose 50 Pounds in 4 Months Without Exercising
5. Cutting Back on Processed Foods
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Over time, reducing the amount of processed foods you eat can certainly help you lose weight by removing those additional calories from unneeded ingredients and opting to eat whole instead.
6. Low-Impact Workouts
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Exercises that are low impact (yoga, pilates, etc) are another great option to slowly raise your heart rate and burn fat without putting significant pressure on your joints, as high-intensity workouts do (running, burpees, etc.)
7. Avoiding Stress Snacking
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Instead of reaching for a snack when you're feeling overwhelmed or stressed, try to distract yourself and substitute the action with a healthier behavior. Ideas could include journaling to vent frustrations, taking a walk for some fresh air, playing with a pet, listening to your favorite song or calling a friend."
Related: 5 Healthy Snacks For Fat Loss, According to Dietitian
8. Don't Make These Mistakes
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Common mistakes about losing weight include faith in quick fixes or trendy diets to give you instant results. Some also believe that specific exercises can target weight loss in certain areas of the body, but that's a misconception. Extreme dieting is almost always problematic, and it's not just about the amount you exercise—healthy eating is a very crucial part of weight loss as well. Not all calories are the same, and only focusing on the number that appears on your scale doesn't show the whole picture. Emotional and mental health are important, and everyone is different, so what works for one person might not work for another. Weight loss supplements may also be marketed as a magic solution, but this is another misconception. It's best to have realistic expectations, eat balanced meals, stay active, and get personalized advice from your doctor for a healthy and long-lasting weight loss journey.
Dr. Raj Dasguptais the chief medical advisor for Garage Gym Reviews. Dr. Raj's extensive credentials as a quadruple board-certified physician specializing in internal medicine, pulmonology, critical care, and sleep medicine.
Fitness & Workouts
        6 Best Exercises for Burning Fat
    
project.s.lifestyle/TikTok
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. 
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   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.
Nutrition & Diet
        12 Everyday Foods That Naturally Mimic Ozempic's Effects, According to a Nutritionist
    

        Copyright chefzigga/Instagram
    
By Christopher RobackApr 03, 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.
Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

            
                1. Omega-3 Rich Salmon
            
            
        Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

            
                2. Creamy Avocados
            
            
        ShutterstockAvocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

            
                3. Surprising Brussels Sprouts
            
            
        44. Brussels sprouts: 43 caloriesShutterstockDon't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

            
                4. Fiber-Rich Asparagus
            
            
        ShutterstockAsparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.
RELATED:20 Possible Ozempic Side Effects

            
                5. Lean Bison
            
            
        ​2. BisonShutterstockBison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

            
                6. White Fish Varieties
            
            
        49. White fish (like cod): 48 caloriesShutterstockWhite fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

            
                7. Lean Chicken
            
            
        ShutterstockEveryday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                8. Versatile Shrimp
            
            
        ShutterstockSeafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

            
                9. Filling Oats
            
            
        ShutterstockStart your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

            
                10. Protein-Packed Greek Yogurt
            
            
        ShutterstockGreek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.
RELATED:20 Things to Avoid While on Ozempic

            
                11. Trilogy of Seeds: Flax, Hemp & Chia
            
            
        ShutterstockSmall but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

            
                12. Tropical Papaya
            
            
        ​PapayaShutterstockComplete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.
RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

            
                These Foods Will “Help You Stay Fuller Longer”
            
            
        ​You Eat Out Too MuchShutterstockWhile medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        I Lost 140 Pounds With Science, Not Exercise
    

        Copyright Lindsey Subrinsky
By Leah SuzanneApr 03, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring. 

            
                Her Mom Took Her to Weight Watchers When She Was 10
Copyright Lindsey Subrinsky
Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                She Struggled Throughout Her Youth
            
            
        Copyright Lindsey Subrinsky
The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

            
                She Hit Bottom at 272 Pounds 
            
            
        Copyright Lindsey Subrinsky
Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach
            
            
        Copyright Lindsey Subrinsky
She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.” 

            
                She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker
            
            
        Trick 2: Strategic Food Tracking for SuccessShutterstock“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

            
                She Followed a Low-Carb Diet Then Keto-Style 
            
            
        ShutterstockShe started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.” 
RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

            
                She Lost 140 Pounds Naturally, and Another 15 with a GLP-1
            
            
        Copyright Lindsey Subrinsky
Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same. 

            
                She Weighs Herself Daily
            
            
        ​You Will Lose Weight FastShutterstock“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

            
                She Also Takes a Day Off Every Few Weeks
            
            
        ​Your Path to ReliefShutterstockThis leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”
RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

            
                She Didn’t Exercise During Most of Her Weight Loss Journey
            
            
        ShutterstockShe gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                She Doesn’t Use Food As Comfort Any More
            
            
        Copyright Lindsey Subrinsky
“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        7 Tricks to Summer Body Success!
    

        Copyright dani_bcoleman/Instagram
    
By Leah SuzanneMar 31, 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.
Jennifer Aniston is one of the fittest stars in Hollywood. So, who better to ask for advice about how to get in shape for swimsuit season than her personal trainer? Body Network chatted with Dani Coleman, Director of Training and Head Trainer at Pvolve, who shared her top 7 tricks to shape up for summer. You might be surprised at how simple her tips are. 

            
                Get Started Now
            
            
        
View this post on Instagram
A post shared by Dani Coleman (@dani_bcoleman)
Her first tip? Make today the first day of your new fitness routine. “Start now. Cultivate your habits now so you are well ahead of the curve by the time that summer arrives,” Coleman says.
RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

            
                Strength Train
            
            
        ​Get Started NowCopyright Dani ColemanIt’s no secret that weight lifting, aka strength training, is the top expert-recommended workout for fat loss. “Strength training helps build lean muscle mass, which is key when we are talking longevity, fighting chronic diseases, injury prevention, and altering body composition,” says Coleman.

            
                Choose Consistency Over Intensity
            
            
        
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A post shared by Dani Coleman (@dani_bcoleman)
Next, value consistency over intensity. “There are endless amounts of workouts and trainers to follow on social media. Instead of saving random workout videos, find a program that takes the guesswork out of your workouts and works for your body,” she says. “AtPvolve we have longer series, monthly calendars, and weekly calendars that you can follow based on your goals. “

            
                Exercise While Traveling
            
            
        
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A post shared by Dani Coleman (@dani_bcoleman)
Don’t let traveling be an excuse for taking a break from your routine. “Keep your workouts moving with you!” she says. “At Pvolve we havetravel-friendly equipment and over 1500 workoutson-demand to choose from whether you’re at home or on the go so you can sculpt anywhere,” she says.RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                Take Movement Snacks Throughout the Day
            
            
        
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“Add movement snacks into your daily routine,” Coleman suggests. “This can look like stretching while you watch your favorite TV show, taking your work call while you walk, quick stretches between your meetings, or a workout on your lunch break. It all adds up and counts.”

            
                Consider Diet, Recovery, Stress, Hydration, and Sleep
            
            
        
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A post shared by Dani Coleman (@dani_bcoleman)
“Realize that movement is only one part of the picture when we are talking about achieving progress,” Coleman continues. “You also need to consider how you are fueling your body, your recovery after your workouts, stress management, hydration, and sleep!”

            
                Find Joy in Exercise
            
            
        
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A post shared by Dani Coleman (@dani_bcoleman)
Lastly, make sure you love the exercise you are doing. “Find joy in whatever workout or movement practice you choose. For me that looks like community at our Pvolve West Hollywood studio, curating the perfect playlist, working out with my best friend, and actually leaving my Pvolve workouts feeling energized instead of depleted,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
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