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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.

15-Minute Fat-Burning Workout To Tone Your Entire Body

These exercises will get you fit fast.

Leah Groth
By Leah GrothMay 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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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.

Bree_Argetsinger3
The Betty Rocker/YouTube
Leah Groth
By Leah GrothMay 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
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.

Fitness & Workouts

The Betty Rocker, aka Bree Argetsinger, is a health coach and fitness motivator, who regularly shares videos of her “fast fun” workouts that can be done anywhere, diet hacks, and healthy living tips. In a recent YouTube video she shared a 15-minute full body HIIT circuit that you can do in the comfort of your own home – or anywhere else for that matter.

1. You Can Do This 15 Minute Workout Anywhere

Bree_Argetsinger4The Betty Rocker/YouTube

“We're going to get super energized, burst some fat work all of our muscles, head to toe in just about 15 minutes, so pay close attention to the form, tips and modifications that I share with you and use the information below this video on the blog for all of the additional mods and form tips for you to read through,” she says, adding that the workout requires zero equipment, can be done “absolutely anywhere,” and will “totally energize you and make you feel amazing.” She recommends keeping a water bottle on hand. “We want to stay hydrated and feel free to pause the video at any time if you need a little more rest than what I'm taking” she adds.

2. Exercise 1: Squat Thrusts

The first exercise in the circuit is called a squat thrust. “You're going to drop down, plate your hands below your shoulders, shoot your feet back, then jump it back, load the weight in your heels and jump up,” she explains, adding that “you can absolutely take the jump out of it and just power up into a squat, squeezing your butt as you come up, go at your own pace.”

Related: #1 Weight Loss Food Mistake You Are Making

3. Exercise 2: Super Mario

Excited,African,American,Young,Woman,Have,Fun,In,Living,Room,jumping,jump, exerciseShutterstock

Next up, an exercise called Super Mario. “If you ever played Mario Brothers, when you're a kid, you'll love this,” she says. It starts by stepping back “with our left knee and as we power up, we're going to reach for a gold coin with our left hand, so it's a reverse lunge and a jump,” she explains. “So just a little hop on the left foot.” If the move is too challenging, she suggests leaving out the jump. “I want you to power up with a knee drive, step back into reverse lunge, power up with the knee drive. Make sure when you do this that you land lightly to the last one,” she says. Then, switch sides and balance weight on the right foot, stepping back with the left and reaching for a gold coin with the right hand.

4. Exercise 3: V Ups

Woman,Doing,Paripurna,Navasana,Exercise,,Boat,Pose,,V UpsShutterstock

Next up is a core exercise called V Ups. Okay. “A V Up is when you use your core and you lift your toes to meet your hands in the air, forming a V with your body,” she explains. A modified version would be doing a knee up, with your knees up to your chest. “Each time you come down, make sure your lower back makes contact with the floor mat. That'll really help protect your back and really make sure you're getting enough out of this move.”

5. Exercise 4: Tuck Jump

Sporty,Young,Female,Athlete,Doing,High,Tuck,Jumps,exercise,fitnessShutterstock

Next up? The tuck jump. “It is challenging. It'll get your heart rate back up,” she says. Start by jump driving knees up towards the hands, “which we keep around chest or waist height,” she instructs. A modification would be doing body squats instead. “Make sure you keep the weight back in your heels and in your butt and keep your chest lifting. If you're doing the tuck jump, be sure to land lightly.”

Related: I Lost 160 Pounds and Here's 4 Ways I Took the Weight Off

6. Exercise 5: Two-Way Pushup

Wide,Grip,Pushup,Push-up,Variation,Advanced,Chest,Exercise,Shutterstock

Now it’s time for a two-way pushup. “Come on down to the mat. Make sure your hands are stacked below your shoulders. Do a regular pushup. Then walk your hands out wide. Do a wide pushup, hands in, push up wide, push up,” she instructs. “Absolutely fine to come down to your knees here at any time you want to save your chest and arms, be up on your toes as much as you can, and then drop down to your knees straight. Be sure your back is not arched.”

7. Exercise 6: Alternating Reverse Curtsy Lunge to Kick

Sport,And,Healthy,Lifestyle.,Fit,Black,Woman,Doing,Curtsy,LungesShutterstock

The final move is called an alternating reverse curtsy lunge to kick. “Here's what we're going to do. We're going to step it back into a reverse curtsy lunge. As you come up, we're going to kick step reverse curtsy on the other side. Kick step it over kick,” she continued. “If that kick feels a little bit too much, if you don't want to do it, I want you to switch to a knee,” she says. You could also have a chair here in front of you to hold onto the back of it to help you find your balance.

8. Go Through the Circuit Three Times

Bree_Argetsinger2The Betty Rocker/YouTube

Each set of exercises takes about five minutes. In the video she goes through the routine three times, for a total 15-minute workout. We suggest following along with Argetsinger’s demonstration to avoid any injuries. According to the National Academy of Sports Medicine (NASM) there are many reasons why circuit training is a good idea. Not only is it a highly efficient method, studies have found that it can help decrease the risk of disease – one study found that high intensity circuit training reared greater improvements in blood pressure, cholesterol, and triglycerides compared to low intensity circuit training or traditional endurance training – and can also improve heart health, aid in weight loss, and improve overall strength.

Related: 6 Simple Exercises You Can Do at Home Instead of Running

9. HIIT Workouts Have Many Benefits

Bree_Argetsinger1The Betty Rocker/YouTube

There is lots of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective.

💪🔥Body Booster: If you can’t do an exercise for whatever reason, making small modifications can help prevent injuries while still allowing you to achieve your health goals.

cardiohiit (high-intensity interval training)workout routineshome workoutshiitweight loss

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Fitness & Workouts

15-Minute Cardio Workout to Burn Fat Fast

Ellen Ludwig ellenludwigfitness
Copyright ellenludwigfitness/Instagram
Leah Groth
By Leah GrothMar 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to lose weight fast just by doing cardio? Ellen Ludwig is a fitness and nutrition coach who helps women over 40 achieve their body goals. In a new social media post, she reveals her go-to workout for shedding body fat – all you need is a pair of sneakers. “Ladies over 40 who want to shed belly fat, steal my cardio workout,” she says.

Women In Peri and Post Monopause Need to Add “Short Intense Cardio Burts” Into Their Routine

In the post, she explains that women in peri and post menopause “need to add short intense cardio bursts into their workout regime, in addition to strength training! It can actually help reduce the not so great effects peri menopause has on our body,” she explains.

Sprint Interval Training Is the Way to Do It

“One of my favorite ways to do this is Sprint Interval Training (SIT). As a former runner, I get to enjoy the ‘runner’s high,’ but without all the knee & hip pain I had with running longer distances. Here is why you need it,” she continues, adding that “more isn’t better,” but that harder is.

Reason Why You Should Do SIT

According to Ludwig, here is why you need to do it:

  • Short SIT/HIIT bursts can help to improve insulin sensitivity and lower fasting blood sugar levels, especially during perimenopause when blood sugar can be harder to manage.
  • It improves your fat-burning capacity and helps manage visceral fat.
  • Helps increase human growth hormone (HGH), which helps to preserve muscle mass, which we especially need as we age!
  • Helps your body burn more fat at rest!
  • Lowers inflammation!
  • Improves cardiovascular health and reduces hot flashes!

How to Do It

“Always warm up first!! Pick an exercise that works for you! Sprinting, cycling, walking/running up hills are great options. Go as fast as you can for 20-30 secs and then walk/rest for 60 secs. Repeat 10-15 times. If you’re new to SIT, start with 5-10 and work your way up. You only need to do this 1-2 times a week! I do sprints one day a week!” she writes.

Also, Do This Strength Training Routine

In another post, she reveals her strength training routine. “Grab a set of light, medium, & heavy weights that will challenge you and try this upper body burner. Do 10 reps of each move 3x and move on to the next move! Rest in between moves. (I’m sharing what weights I used!)” she says.

Here Is the Set:

  1. Deadlift (55lbs)
  2. Arnold press (25lbs)
  3. Close grip chest press (25lbs)
  4. Front raise (15lbs)
  5. Chest press (35lbs)
  6. Goblet squat w/pulse (55lbs)
  7. Curtsy lunge (35lbs)
  8. Side shoulder raise (15lbs).

Be Consistent with Your Workout Routine

“Listen, I didn’t wake up one day with muscles (well, maybe my quads!),” she writes. “I have been working on building muscle for YEARS and YEARS. I started with lighter weights and worked my way up. I slowly went from 10s to 12s to 15s to 17.5s to 20lbs, and on up! I put in the reps and my CONSISTENCY (and good nutrition!) has lead me to where I am today!” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

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

Cara_Metz1
carametz_/Instagram
Leah Groth
By Leah GrothOct 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

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

Here Is Why Women Over 40 Need to Build Muscle

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

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

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

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

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

Here Are the Exercises

1️⃣ Cross bicep curl

2️⃣ Tricep kickbacks & hold

3️⃣ Upright row & clean

4️⃣ Back to front & front drive

5️⃣ Stepping shoulder press

Get More Steps In with This 15-Minute Workout

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

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

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

This Is Why You Only Need 15 Minutes to Work Out

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

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

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

Fitness & Workouts

10-Min Walking Workout Burns Fat at Home

Rick Bhullar rickbhullarfitness
Copyright rickbhullarfitness/Instagram
Christopher Roback
By Christopher RobackFeb 14, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

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

Getting Started With the Right Weight

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

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

Making Every Step Count

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

Core Activation for Better Results

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

Time-Efficient Fat Burning

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

Maximizing Muscle Engagement

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

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

Building Endurance and Strength

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

Dynamic Movement Combinations

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

Proper Form for Maximum Results

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

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

The Complete Weight Loss Package

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

Fitness & Workouts

Kesley Rose in Two-Piece Workout Gear Shares 25-Minute Walking Workout to Get You “Sculpted & Snatched”

Kelsey_Rose3
Copyright thekelseyrose_/Instagram
Leah Groth
By Leah GrothDec 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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.

Kelsey Rose is showing off her ab-fab body – in her two-piece workout gear. In a new social media post, the fitness trainer flaunts her washboard abs in an Alo exercise set as she unveils her under-30-minute fat-blasting workout. “The only fat-burning cardio workout you need to get sculpted & snatched,” she writes across the video, recommending doing it two to four times weekly for fat loss. Do you want to lose weight just by walking? Here is what you need to know.

She Upped Her Step Count

“When I upped my daily steps from 4k to 10k, let me tell you—it completely transformed not just my body but my entire mindset. Walking is such a simple but effective way to stay active, and it’s seriously the secret sauce to slimming down and feeling your best. Plus, it works wonders for your mental,” she says.

RELATED: 12 Genius Hacks a Dietitian Uses to Double Her Protein “Without Touching Chicken”

The Routine Combines Jogging and Incline Walking

“This routine also incorporates jogging + incline, which forces your heart rate up and down, revving up the metabolism in the best way possible!” she continues. Walking on an incline burns more calories than walking fast or even running on a flat surface, which is why many experts suggest upping your incline. A 2013 study even found that walking on a 2 to 7 percent incline increased heart rate by almost 10 percent when compared with running on a flat surface.

Here Is the 25 Minute Routine

Here’s the breakdown:

  1. Warm-up: 5 min brisk walk (3.0-3.5 mph, 2% incline)
  2. Jog: 3 min (5.5 mph, 2% incline)
  3. Power walk: 3 min (3 mph, 8% incline)
  4. Jog: 2 min (6.0 mph, 2% incline)
  5. Power walk: 2 min (4.0 mph, 9% incline)
  6. Sprint: 1 min (7.0 mph, 2% incline)
  7. Power walk: 5 min (3.5 mph, 10% incline)
  8. Jog: 2 min (5.5 mph, 2% incline)
  9. Cool down: 2 min easy walk.

She Also Shared a 15-Minute Workout

In another post, she unveils a 15-minute walking workout. “This is your sign to STOP skipping your post-workout cardio and squeeze in a quick 15-minute treadmill workout for best results! It’s easy to feel like cardio needs to be a long, intense session to matter, but even a short burst after strength training can make a big impact,” she says.

Just 15 Minutes Offers So many Benefits

“By adding just 15 minutes on the treadmill, you can boost fat burn, increase endurance, and rev up your metabolism—all without draining yourself. Cardio is also a great way to wind down, reset, and give your body some extra love post-workout,” she says.

RELATED: Nutritionist Reveals 8 Signs You're Eating Too Many Carbs

Here Is the 15 Minute Workout

“My Cheat Code Treadmill Series,” she says.

  1. 5 min steady walk at incline 8, speed 3.0—get the blood flowing!
  2. 5 min intervals: alternate 30-sec fast run (speed 6.0-8.0) + 30-sec walk (speed 3.0) to elevate your heart rate and maximize calorie burn
  3. 5 min cool down with incline 5, speed 3.0—ease into a steady pace and let your body relax.

Do It After Your Regular Workout

She recommends doing it after your regular workout. “Just 15 minutes, and you’re done! Try it out as a finisher for your next workout and see how it feels to add this extra boost. Let’s make cardio simple and effective!” she says.

Walking Offers Lots of Health Benefits

Walking at a brisk speed offers lots of benefits. One study published in JAMA Internal Medicine found that getting your steps in about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

RELATED: 10 Everyday Foods This Expert Says Are “Absolutely Destroying Your Health”

10,000 Steps Is Ideal for Weight Loss

According to research published in the journal Obesity, walking 10,000 steps a day, weight loss, and weight management are linked. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

15-Minute Fat-Burning Workout To Tone Your Entire Body

Bree_Argetsinger3
The Betty Rocker/YouTube
Leah Groth
By Leah GrothMay 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
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.

The Betty Rocker, aka Bree Argetsinger, is a health coach and fitness motivator, who regularly shares videos of her “fast fun” workouts that can be done anywhere, diet hacks, and healthy living tips. In a recent YouTube video she shared a 15-minute full body HIIT circuit that you can do in the comfort of your own home – or anywhere else for that matter.

1. You Can Do This 15 Minute Workout Anywhere

Bree_Argetsinger4The Betty Rocker/YouTube

“We're going to get super energized, burst some fat work all of our muscles, head to toe in just about 15 minutes, so pay close attention to the form, tips and modifications that I share with you and use the information below this video on the blog for all of the additional mods and form tips for you to read through,” she says, adding that the workout requires zero equipment, can be done “absolutely anywhere,” and will “totally energize you and make you feel amazing.” She recommends keeping a water bottle on hand. “We want to stay hydrated and feel free to pause the video at any time if you need a little more rest than what I'm taking” she adds.

2. Exercise 1: Squat Thrusts

The first exercise in the circuit is called a squat thrust. “You're going to drop down, plate your hands below your shoulders, shoot your feet back, then jump it back, load the weight in your heels and jump up,” she explains, adding that “you can absolutely take the jump out of it and just power up into a squat, squeezing your butt as you come up, go at your own pace.”

Related: #1 Weight Loss Food Mistake You Are Making

3. Exercise 2: Super Mario

Excited,African,American,Young,Woman,Have,Fun,In,Living,Room,jumping,jump, exerciseShutterstock

Next up, an exercise called Super Mario. “If you ever played Mario Brothers, when you're a kid, you'll love this,” she says. It starts by stepping back “with our left knee and as we power up, we're going to reach for a gold coin with our left hand, so it's a reverse lunge and a jump,” she explains. “So just a little hop on the left foot.” If the move is too challenging, she suggests leaving out the jump. “I want you to power up with a knee drive, step back into reverse lunge, power up with the knee drive. Make sure when you do this that you land lightly to the last one,” she says. Then, switch sides and balance weight on the right foot, stepping back with the left and reaching for a gold coin with the right hand.

4. Exercise 3: V Ups

Woman,Doing,Paripurna,Navasana,Exercise,,Boat,Pose,,V UpsShutterstock

Next up is a core exercise called V Ups. Okay. “A V Up is when you use your core and you lift your toes to meet your hands in the air, forming a V with your body,” she explains. A modified version would be doing a knee up, with your knees up to your chest. “Each time you come down, make sure your lower back makes contact with the floor mat. That'll really help protect your back and really make sure you're getting enough out of this move.”

5. Exercise 4: Tuck Jump

Sporty,Young,Female,Athlete,Doing,High,Tuck,Jumps,exercise,fitnessShutterstock

Next up? The tuck jump. “It is challenging. It'll get your heart rate back up,” she says. Start by jump driving knees up towards the hands, “which we keep around chest or waist height,” she instructs. A modification would be doing body squats instead. “Make sure you keep the weight back in your heels and in your butt and keep your chest lifting. If you're doing the tuck jump, be sure to land lightly.”

Related: I Lost 160 Pounds and Here's 4 Ways I Took the Weight Off

6. Exercise 5: Two-Way Pushup

Wide,Grip,Pushup,Push-up,Variation,Advanced,Chest,Exercise,Shutterstock

Now it’s time for a two-way pushup. “Come on down to the mat. Make sure your hands are stacked below your shoulders. Do a regular pushup. Then walk your hands out wide. Do a wide pushup, hands in, push up wide, push up,” she instructs. “Absolutely fine to come down to your knees here at any time you want to save your chest and arms, be up on your toes as much as you can, and then drop down to your knees straight. Be sure your back is not arched.”

7. Exercise 6: Alternating Reverse Curtsy Lunge to Kick

Sport,And,Healthy,Lifestyle.,Fit,Black,Woman,Doing,Curtsy,LungesShutterstock

The final move is called an alternating reverse curtsy lunge to kick. “Here's what we're going to do. We're going to step it back into a reverse curtsy lunge. As you come up, we're going to kick step reverse curtsy on the other side. Kick step it over kick,” she continued. “If that kick feels a little bit too much, if you don't want to do it, I want you to switch to a knee,” she says. You could also have a chair here in front of you to hold onto the back of it to help you find your balance.

8. Go Through the Circuit Three Times

Bree_Argetsinger2The Betty Rocker/YouTube

Each set of exercises takes about five minutes. In the video she goes through the routine three times, for a total 15-minute workout. We suggest following along with Argetsinger’s demonstration to avoid any injuries. According to the National Academy of Sports Medicine (NASM) there are many reasons why circuit training is a good idea. Not only is it a highly efficient method, studies have found that it can help decrease the risk of disease – one study found that high intensity circuit training reared greater improvements in blood pressure, cholesterol, and triglycerides compared to low intensity circuit training or traditional endurance training – and can also improve heart health, aid in weight loss, and improve overall strength.

Related: 6 Simple Exercises You Can Do at Home Instead of Running

9. HIIT Workouts Have Many Benefits

Bree_Argetsinger1The Betty Rocker/YouTube

There is lots of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective.

💪🔥Body Booster: If you can’t do an exercise for whatever reason, making small modifications can help prevent injuries while still allowing you to achieve your health goals.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

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