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Fitness & Workouts
✓Expert-Recommended

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

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
Follow:
FACT CHECKED BY Christopher Roback
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
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.

workout routineshiit (high-intensity interval training)home workouts

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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
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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

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

Kelsey_Rose3
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:
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓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.

Fitness & Workouts

Kelsey Rose Flaunts Washboard Abs and Reveals 3 “Secret Sauce” Moves

Kelsey_Rose3
Leah Groth
By Leah GrothJan 03, 2025
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 Adita Yrizarry-lang, holistic lifestyle coach
✓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.

A new year, a new you! Are you hoping to make 2025 the year you achieve all of your weight loss goals? “Start now,” encourages one fitness guru. Kelsey Rose is a fitness trainer who has hundreds of thousands of followers on social media. In one of her first posts of the year, she reveals “how to transform your body in 2025” by doing three simple things. “Re-Align in 2025 — let’s make this your best year Yet! And I’m here to help,” she writes.

Join Her Program

Before she goes into detail, she explains that if “you’re ready to feel your strongest, leanest, and most confident self,” you should consider joining her 7-Day Power Reset (Jan 6th) followed by an 8-week re-align program (Jan 13th). “We’re focusing on strength, Pilates, and nutrition to help you hit your goals. Here’s exactly how we’re making it happen step by step,” she writes in her post.

Mix Strength Training and Pilates

First, mix strength with Pilates workouts 3 to 5 times a week. “This combination is the secret sauce for building lean muscle while staying mobile and injury-free. Strength training helps you sculpt and tone, while Pilates improves flexibility and strengthens stabilizing muscles. Plus, incorporating daily deep core work will tighten your waistline, flatten your tummy, and give you that strong, balanced core we all love,” she says.

RELATED: This Coach Lost 100 Pounds Without Dieting by Focusing on These 4 Basic Rules

Then, Walk for 15 to 30 Minutes

“After every strength or Pilates session, set aside 15-30 minutes for walking,” she says. “This isn’t just about burning extra calories—it’s about keeping your body in fat-burning mode while improving recovery. Pair that with hitting 10k steps daily to keep your metabolism thriving and your energy high throughout the day. Small actions = BIG results.”

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

Nail Your Nutrition

And last but not least, focus on nutrition. “You can’t out-train a poor diet—so let’s focus on hitting 30g of protein per meal to fuel muscle recovery, support fat loss, and keep you full for longer. Minimize sugar intake to stop cravings in their tracks and prevent energy crashes. Remember: abs are made in the kitchen, and this step will truly set you apart,” she says.

Her Program Is Sustainable

“This January, our challenges will guide you every step of the way with tailored workouts, mindfulness routines, and recipes designed to make these habits sustainable and fun. Don’t wait to start—your future self will thank you! Xx,” she concludes.

RELATED: 4 Strength Moves to Transform Your Body in 30 Days, Says Expert

You Can Also Try Her 15-Minute Workout

In another post, she unveils her 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.

It Helps Burn Fat, Increase Endurance, and Rev Metabolism

“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.

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.

RELATED: Build Lean Muscle Fast With These 9 Dietitian-Proven Protein Switches

Do It After Your Regular Workout

Do it after your regular workout, she recommends. “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. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Fitness & Workouts

25-Minute Walk to Burn Fat at Home

Jules_Improved_Health6
Copyright Improved Health/YouTube
Ferozan Mast
By Ferozan MastAug 16, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓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.

YouTuber Jules (Improved Health) is a recreation therapist, group fitness instructor, and senior fitness instructor—so naturally, she knows a thing or two about weight loss and fat-burning. “My goal is to create fun workouts for anyone who is looking for safe, manageable, and effective workouts,” she says. Jules’ workouts are great because not only are they effective, but they are accessible for practically everyone—no gym membership or equipment is needed. “This 25-minute HIIT walk at home workout is a sweaty walking/jogging/running workout,” she says. “Go at your own pace! If you want to walk the whole time, you can! The pace can be determined by what you can do and by what you want to get out of the workout. We'll take breaks at different periods during the workout (but you can push through the breaks if you want). This workout is great for fat-burning, calorie burning, and for transforming fitness.” Read on to find out more.

At-Home HIIT Workout

Jules’ HIIT workout breaks down as follows:

  • 5-minute warm-up
  • 15-minute intervals
  • 5-minute cool down

Warm-Up Section

Young attractive woman practicing yoga at home, standing in mountain exercise, Tadasana pose, working out, wearing white clothes, indoor full length, in the center of living roomShutterstock

The warm-up section consists of 5 minutes of changing exercises every 30 seconds. Then going into 15-second intervals.

Interval Section

Woman walking barefoot at home, closeup. Floor heating conceptShutterstock

The intervals are in 3 stages, Jules says.

  • 1st 15 seconds: Slow walk
  • 2nd 15 seconds: Fast walk
  • 3rd 15 seconds: Your fastest pace

Cool Down Section

Feet of woman standing on tiptoe at homeShutterstock

The goal now is to get the heart rate down for the next 5 minutes, Jules says. She says to switch up the leading foot.

Finish Up With Stretching

Yoga at home exercise in living room house - woman on fitness mat training stretching legs touching toes.Shutterstock

Jules stretches to finish off the workout. If you want to work on balance, raise the opposite arm up, she says.

RELATED: Top 15 Morning Foods You Should Eat Every Day

Results!

fitness, sport, training, aerobics and people concept - close up of people working out with steppers in gym from backShutterstock

According to Jules, you should hit around 3139 steps during this workout. Your step count will vary depending on your pace, she says. She finishes the video on a positive, inspiring note. “Strength and growth come only through continuous effort,” she says. “Just keep going. Everybody gets better if they keep at it.”

HIIT Benefits

RUSSIA, MOSCOW, 2017 - MARCH 12: Group of young women in sportswear at Zumba dance fitness class in white Zumba studioShutterstock

HIIT as many benefits for fitness and fat-burning. “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.”

Calorie Burn

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HIIT workouts are effective for calorie burn. “Shorter and more intense bursts of exercise can burn more calories than a slow-and-steady workout,” says the Cleveland Clinic. “An added perk? It takes less time, which is always a plus in a world with jam-packed schedules.”

Talk To your Doc

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Always talk to your doctor before starting a new exercise routine. "HIIT is a great regimen for people who are young and healthy. If you’re older or have heart disease, check with your doctor before trying it," says Dr. I-Min Lee, professor of medicine at Harvard Medical School.

Body Fat and Blood Sugar

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HIIT is an effective way to burn fat and support healthy blood sugar levels. “HIIT can help you lose body fat, especially if you have obesity,” says the Cleveland Clinic. “Study after study shows that HIIT can reduce blood sugar and improve insulin resistance, making it an ideal option for those with Type 2 diabetes or prediabetes.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

Fitness Coach Lost 44 Pounds When She Stopped Doing These 5 Things

Laura Denys laura.fitwoman
Copyright laura.fitwoman/Instagram
Leah Groth
By Leah GrothJan 21, 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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✓Evidence-Based

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

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

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

Are you trying to lose weight, doing everything you think you should be, but the number on the scale won’t budge? According to an expert, it’s possible that you are doing the wrong things and don’t even know it. Laura Denys is a fitness and nutrition coach with over 1.3 million Instagram followers. In a new social media post, she discusses her weight loss journey and admits that she couldn’t lose weight until she changed her approach to diet and fitness. Here are the 5 things she stopped doing to lose 44 pounds.


Stop Following Diets

The cabbage soup diet, keto, cleanses or other trendy diets may seem like a quick fix for weight loss. However, if you are seriously restricting yourself and going on crash diets to lose weight, you could be getting in your own way, according to Laura. “Stop following diets,” she says. “Go to get out of that ‘all or nothing’ mindset.”

Stop Skipping Meals

It can be tempting to miss a meal to cut calories from your day, but Laura doesn’t recommend it because oftentimes, it will lead to you eating more later in the day. “Stop skipping meals, used to think going all day without eating was gonna help me get results but it only caused me to binge eat at midnight,” she says.

Stop Overdoing It with Exercise

Also, don’t go too hard with exercise. “Stop exhausting yourself and learn to rest. I used to do hours on the stair master now I only walk/run for my cardio,” she says.

Stop Restricting Yourself

And, you don’t have to go to extremes with your diet. “Stop restricting yourself and had to learn portion control,” she says. You can even enjoy sweet treats. “I learned to enjoy dessert in moderation,” she says.

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

Stop Setting Weight Loss Goals

And her final tip might come as a surprise. “Stop having goals,” she says. “Think that you could lose 2-5lbs a week consistently and would put so much pressure on myself. But as a female your weight changes daily so some weeks l’d lose 2lbs and than gain a lb the next week.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Fitness Expert Says Fit Women in Their 40s Have These 6 Things in Common

Julie Clouse
Copyright julieclouse_/Instagram
Leah Groth
By Leah GrothJan 20, 2025
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.

Are you over 40 and struggling to lose weight? Julie Clouse is a social media influencer and fitness and macros expert who tries to “inspire others to be the best version of themselves.” In a new social media post she reveals a few of the habits all the fittest women she knows share. “Not to be dramatic but…There is no secret. The fittest women I know in their 40s have these 6 things in common. They ALL DO THIS!!!” she writes.

Strength Training

The first habit they share? “They prioritize strength training,” she says. “Fittest women in their 40s consistently lift heavy weights, focusing on progressive overload to build muscle and maintain strength.”

Healthy Diet

The next thing they have in common is a healthy diet. “They eat for their goals,” she explains. “They track their macros, prioritize protein (about 1g per pound of body weight), and fuel their bodies with balanced nutrition instead of following fad diets.”

Daily Activity

Another thing they do? “They stay active daily,” she says. “They prioritize NEAT (non-exercise activity thermogenesis) by walking, staying active, and avoiding a sedentary lifestyle, aiming for at least 8-10k steps a day.”

Stress Management

They also understand the importance of mental health and self-care. “They manage stress and recovery,” she writes. “They take rest days, prioritize sleep, and understand that recovery is just as important as workouts. Many practice mindfulness or stress management techniques.”

Patience and Discipline

The fifth habit they share? “They embrace patience and discipline,” she says. “They know results take time and stay disciplined even when progress feels slow.”

Consistency

And what is the most significant piece that ties this all together? “They are CONSISTENT,” she says. “No matter how busy life gets, they show up for themselves day after day. They don’t rely on motivation; they rely on habits they’ve built over time.”

Bonus Tips: Just Start

She also offers some bonus tips. “Just start,” she suggests. “Instead of getting overwhelmed about 6 things you feel like you need to change. Pick 1 start there.”

Don’t Focus on Perfection

“You do NOT have to be perfect. If you’ve been here long enough, I share how to incorporate a sustainable life style with your busy lives and families,” she adds.

Stay the Trail

Next, just keep going. “Yes, it will be hard at first. Yes, there will be days you’re wondering if you’re making progress. Stay the trail. This is for the long term. This is for longevity with your kids and spouses. This is for YOU!” she says.

Take One Hour for Yourself

She also stresses the importance of taking care of yourself and not feeling guilty for it. “Self care is not selfish. You deserve 1 hour to yourself,” she says.

Focus on Losing One Pound a Week

Finally, aim for one pound a week and celebrate it. “Losing 1lb a week is a BIG DEAL!! Imagine if you gained a lb a week. Give yourself grace. The slow way is the fast way for the long term,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Nutrition Coach Reveals 6 High-Protein Desserts for Fat Loss

Brittney Blanco
Copyright profitablenest/Instagram
Leah Groth
By Leah GrothJan 20, 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 have a sweet tooth and are struggling to lose weight? According to an expert, you can still indulge in dessert while burning fat. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new Instagram post, she reveals some delicious go-to desserts to help you lose weight. “6 High-Protein Desserts That Taste Like Cheat Meals 😍 (But Aren’t!)” she titled it. She adds in the video that they have “hardly any calories.”

They Are Low-Calorie, High Protein, with “Amazing” Macros

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According to Blanco, just because a food is sweet doesn’t mean it is bad for you. “Craving something sweet but want to stay on track? 🍪💪 Here are 6 guilt-free, high-protein desserts with almost zero calories (okay, super low-cal 😉) and amazing macros,” she writes. “🎯 High protein, low calorie, and completely satisfying! Which one are you making first?”

Protein Mug Cake

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Her first dessert? Protein Mug Cake. It has 150 calories, 20 grams of protein, 4 grams of carbs, and 5g of fat per serving. “Mix protein powder, almond flour, baking powder, and almond milk. Microwave for 1 min—instant dessert magic!” she says.

Greek Yogurt Parfait

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Her second go-to dessert is a Greek Yogurt Parfait with 120 calories, 15 grams of protein, 8 grams of carbs, and 2 grams of fat. “Layer nonfat Greek yogurt, stevia, and sugar-free syrup with berries. So simple, so good,” she says.

Protein Ice Cream

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If you love ice cream, try Blanco’s Protein Ice Cream, which is simple to make and has just 100 calories, 20 grams of protein, 3 grams of carbs, and zero fat. “Blend protein powder, almond milk, ice, and xanthan gum. Freeze for 1 hour = creamy heaven,” she writes.

Chocolate Protein Pudding

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Chocolate Protein Pudding is her fourth dessert with 90 calories, 18 grams of protein, 4 grams of carbs, and one gram of fat. “Mix casein protein, unsweetened cocoa powder, and almond milk. Chill, top with sugar-free whipped cream,” she says.

Peanut Butter Protein Balls

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Peanut butter fans will love Brittney’s Peanut Butter Protein Balls. One serving has 140 calories, 10 grams of protein, 6 grams of carbohydrates, and six fat grams. “Mix protein powder, powdered peanut butter, almond milk, and stevia into balls. Perfect grab-and-go snack!” she says.

Protein Brownie Batter

Are you constantly licking out the brownie batter bowl? Try Brittney’s Protein Brownie Batter with 80 calories, 12 grams of protein, 3 grams of carbs, and 2 grams of fat. “Mix whey protein, cocoa powder, sugar-free syrup, and a splash of water for a fudgy treat,” she says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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