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3 Science-Based Workouts to Boost Your Fitness

Boost fitness with 3 science-backed exercises, explained by expert Domenic Angelino.

FACT CHECKED BY Christopher Roback
Domenic Angelino Certified Personal Trainer (1)
Domenic Angelino
FACT CHECKED BY Christopher Roback

When people ask me, as a fitness expert who has worked in the industry for a decade, about the latest and greatest exercise techniques, I turn to the science. And the general scientific consensus in areas that matter to the average gym-goer is pretty similar to what it was a few years ago. Most of the time, claims about an advancement are taken out of context and don’t represent scientific consensus on what’s going on.


There’s only so much you can do with your body, and the crazy stuff doesn’t work. In this spirit, I want to discuss a handful of evidence-based techniques that could help out readers who are probably new to those techniques, and would find them valuable. They're not new, but they are extremely effective, evidence-backed techniques backed by science.

Post-activation Potentiation

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This is basically just a way to help you be more explosive. It only indirectly translates to you becoming more explosive long-term, but directly helps you be more explosive immediately after using this technique. Think of it like a special kind of situational warm-up, that helps you perform better on your very next exercise, but doesn’t have benefits that extend much further than that. It’s something that is useful if you’re an athlete who cares about how much power you could produce.

For example, if you care about how high you can jump or fast you can sprint, this could be a helpful tool to use occasionally in your training. It works by neuromuscularly priming your body before performing the exercise you want to be very explosive during. If you perform a set with a 5 rep max load with an exercise, then proceed to perform a set of an explosive exercise that uses similar muscles to the first exercise, then you’ll have greater performance with the second exercise than you normally would.

Because your body recently recruited pretty much all of your muscle fibers for a brief period of time during your 5RM set shortly before your explosive set, it makes it easier for you to recruit more muscle fibers and use those fibers with a higher motor unit rate coding than you otherwise would. This just translates to you producing more force faster for that one set. Long-term it could make you more explosive by virtue of you being more explosive in your training.

Post-Activation Potentiation #1

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You can perform a heavy back squat with your 5RM, and then perform a counter movement jump shortly afterwards. The CMJ is explosive and shares agonist muscles with the back squat, such as the gluteus maximus, quadriceps femoris, and many others.

Post-Activation Potentiation #2

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You can perform a heavy bench press with your 5RM, and then perform an explosive push up shortly afterwards. The explosive pushup is explosive and shares agonist muscles with the bench press, such as the pectoralis major and anterior deltoid.

Agonist-Antagonist Inhibition

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This happens when you train two antagonist muscles back to back. Antagonist muscles are basically ones that have the opposite function of each other. In many cases, but not all, they are on the opposite side of each other on your body. So it can be easy to identify some of them.

The easiest pair to think of are the biceps and triceps. The biceps flex your elbow, and the triceps extend your elbow. Normally, muscles exert passive tension on your joints, which resists the efforts of their antagonist because antagonists pull on your body in the opposite way. In practice this results in you being able to perform less reps because it’s a bit harder to do so.

Agonist-antagonist inhibition, also called reciprocal inhibition, lets you fatigue an antagonist of a muscle so you can get more out of the muscle you’re trying to train. It’s super simple to do. You just train two exercises back to back with minimal rest, that involve opposite muscles. This will be most helpful for the muscle you train second because it’ll most directly benefit from the effects of agonist-antagonist inhibition.

Agonist-Antagonist Inhibition #1

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You can perform a set of barbell curls and set of rope tricep extensions back to back. These involve antagonist muscles, so it’ll help you get more out of whichever you use in your second set.

Agonist-Antagonist Inhibition #2

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You can perform a set of seated leg extensions and lying hamstring curls back to back. These involve antagonist muscles since one focuses on a muscle that extends your knee and the other focuses on a muscle that flexes your knee.

De-emphasizing Biarticular Muscles

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This happens when you position your body in such a way that a muscle that has multiple functions is basically busy engaging with one of those functions, so isn’t very effective at performing its other functions. If a muscle has the ability to flex the knee and extend the hip, but is already flexing the knee, it won’t contribute as much force towards hip extension. This can be useful if you want to isolate a muscle that shares a function with the biarticular muscle.

If two muscles share a function, they usually both contribute to it. So going back to that example: if a second muscle extended the hip too, normally both the second muscle and the first one would contribute a lot of force to hip extension. But, if the first muscle is already shortened because the knee is fully flexed, then hip extension will be much more dependent on the second muscle.

This lets you emphasize the muscle you want a little more. This only works with muscles that contribute to multiple joint actions and won’t work with every muscle combination.

De-Emphasizing Biarticular Muscles #1

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You can perform a glute kickback with your knee flexed. This de-emphasizes the role of the hamstrings since they are involved in both hip extension and knee flexion. This means that the role of hip extension then gets shifted more heavily towards your glutes. This can help you build your glutes more easily.

De-emphasizing Biarticular Muscles #2

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You can perform a leg raise with your knees extended. This de-emphasizes the role of your hip flexors since your rectus femoris has a role in hip flexion, but also is involved in knee extension. This causes the exercise to shift more focus towards your abs.

Potential Risks and Drawbacks

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There aren’t really any major risks with using anything I’d discussed. The most important thing to keep in mind is probably with post-activation potentiation. It’s easy to lose focus when lifting something heavy, if your mind is already moving on to the next thing you’re going to do when the set is over. It’s more common for people’s minds to wander when the whole reason they’re lifting something heavy is to prep them for what they’re about to do in a few moments. It’s important to stay focused on what you’re doing, because injuries happen when you stop paying attention.

RELATED: I’m A Fitness Coach and This Is Perfect Full Body Beginner Workout

Results You Can Expect

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A regular person won’t really see anything extreme following any of these techniques. It would be disingenuous to say that you could expect to see a huge change from what you’d see by not using these techniques. However, if used appropriately, you might be able to see a small increase in long-term power following regular post activation potentiation use in your training. The effects of post activation potentiation are interesting since they differ depending on how well trained someone is.

If you’re not that well trained, you won’t see that much of a difference. But, if you’re very well trained, then you will see more of a difference. Athletes in particular may benefit from multiple priming sets, although this would lead to a lot more fatigue in a less well trained population.

You Might Be Able to Squeeze Out an Extra Rep or Two

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You might be able to squeeze out an occasional extra rep or two using agonist-antagonist training somewhat regularly. It could lead to a small increase in the amount of muscle you build, but you would still benefit from using regular training techniques as well and not using this technique all the time. You can grow in different ways by relying on this technique vs. other methods, relying just on this technique can only get you so far.

You Might Notice This Difference, Too

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When it comes to de-emphasizing biarticular muscles, you will notice a meaningful difference in how much an exercise supports adaptation in the muscle you’re shifting emphasis towards. However, when this is considered in the context of being able to just train that muscle directly anyway through other exercises, the actual net gain will be on the small end. But, everything helps. Just don’t forget to also adequately train the muscle you’re de-emphasizing. Every training tool has a place and this can help you with special goals and in special circumstances.

RELATED: William Li Shows Off His Ribbed Torso and Shares 5 Tips to Naturally Boost Your Testosterone

Final Word From the Trainer

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It’s worth keeping in mind that you don’t have to use these techniques all of the time. You shouldn’t use these techniques all of the time. They are tools, like anything else. Use them when they are most appropriate to use. Use them in the context that makes the most sense.

💪🔥Body Booster: Enhance your explosive power by neuromuscular priming. Lift heavy, then quickly follow up with an explosive exercise using the same muscle groups.

Domenic Angelino, MS, CSCS, FNS, CPT, is a Fitness Consultant and Exercise Scientist at Trainer Academy.

More For You

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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.

Just because you are taking Ozempic and losing weight fast doesn’t mean you have an excuse to skip the gym – especially because adding a little exercise can help maximize your results. “Ozempic and other weight loss medications effectively result in decreased appetite and slowing down digestion. As a natural result of this, weight loss will occur,” explains David Chesworth, Program Director and Exercise Physiologist (ACSM-CEP) at Hilton Head Health. He explains that weight is lost by putting your body into a caloric deficit, which is where the “eat less – move more” saying comes from. “And while you might burn 300 to 500 calories during an intense workout, it is super easy to find yourself consuming a 300 to 500 calorie, unhealthy snack. As the old saying goes, ‘You can’t outrun a poor diet.’” he adds. One of the great things about Ozempic is that it helps you feel satisfied while eating less. Read on to learn more and discover a 10-minute workout to help maximize the results of Ozempic.


1. ”Exercise Is Still a Key Ingredient”

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While Ozempic and other weight loss medications can directly impact weight loss, “exercise is still a key ingredient to maximally achieving your health and weight management goals,” says Chesworth. “Exercise acts as a nice supplement, or ‘boost,’ to any diet and weight loss strategy. Exercise leads to a healthier heart, stronger bones, muscles, and joints, and improved levels of energy and mood.”

“Any activity that you enjoy and can see yourself doing long term” is a good option, says Chesworth, as “consistency is more powerful than intensity.” He suggests finding activities that you enjoy, “or at least, don’t totally hate and do those activities.”

Related: 10 Foods You Should Eat Every Day For Your Best Body

2. Implement a Balance of Exercises

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However, he does recommend a little structure and guidance when it comes to creating a workout to go along with Ozempic. “Be sure to implement a balance of cardio, strength, and flexibility training,” he says. He recommends three to five days a week of moderate to vigorous heart rate-related exercise or five to seven days a week of light to moderate heart rate-related exercise.

3. Challenge Your Muscles

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For strength training, he suggests doing two to four days a week of challenging all the major muscle groups – legs, back, chest, arms, core, and shoulders. “You could break this up into upper body days and lower body days,” he says. Or, you can do two to four full body training days. As for flexibility, aim to get three to seven days per week of stretching the full body. Stretching could also be implemented for five to 10 minutes at the end of your strength and cardio workouts. “If you are just getting started and coming from doing nothing, don’t overwhelm yourself by doing too much,” Chesworth says. “Start simple and start realistic. There is no shame in starting with one to three days a week of any type of exercise and using the above guidelines as a compass to move towards as your habits get better and stronger.”

4. Don’t Be Afraid to Hire a Trainer

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If you have no idea where to begin, hiring a personal trainer is always a great option to find activities personalized to you, he adds. “Here at Hilton Head Health, we help people every week in that same situation who don’t know where to begin with their fitness and nutrition lifestyle goals. There are also virtual resources that exist out there, such as our H3 at Home coaching program with follow-along workout videos with modifiable exercises and virtual health coaches to keep you accountable to your goals.”

Related: I Lost 20 Pounds in 4 Months With These 4 Effortless Changes

5. 20-Minute Workout

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Cheworth offers a sample workout – that will only take you 10 to 20 minutes – to help maximize the results of Ozempic.

  • Walk 100 yards
  • 20 squats
  • Walk 100 yards
  • 20 side steps
  • Walk 100 yards
  • 20 calf raises
  • Walk 100 yards
  • 0:30 hamstring stretch
  • 0:30 calf stretch
  • 0:30 chest stretch
  • 0:30 back stretch

💪🔥Body Booster: Taking Ozempic or another weight loss drug will help you lose weight. But doing a combination of weight training, cardio, and stretching, for less than 20 minutes per day, can help you maximize your weight loss results.

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.

Do you want to burn fat in the simplest and most efficient way possible? Dr. Anthony Balduzzi, NMD, founder of the Fit Mother Project, has a mission: To “help women over 40 achieve greater health and wellness, live longer, happier lives, and lead and inspire their families.” In one of his viral videos, he discusses the best fat-burning exercises. “They say you can't outexercise a bad diet! However, there are some exercises that burn fat better than others by boosting your metabolism,” he writes in the caption of the YouTube video. He also reveals “four action steps to create a simple plan to start losing body fat.”


There Are 3 Weighted Exercises, 3 Bodyweight Exercises, and 2 Types of Cardio Workouts

In the caption, he adds that his roundup of the best fat-burning exercises includes three exercises with weights, three bodyweight exercises, and two types of cardio workouts. “All of these exercises engage your lower body and core at the same time,” he says.

He starts out the video by explaining that “the best exercise to burn fat is a healthy diet.” Why? “You can't outexercise a bad diet. And if you're out there and you're looking to lose weight and improve your body composition, nutrition is the key,” he says.

He gives an example. “If you were to go to McDonald's and you got a medium fry and a small drink that's around 650 calories, and you could down that in two minutes,” he says. “To burn off 650 calories, you'd have to do an hour of hard running, like legit sprinting for an hour.”

1. Kettlebell or Dumbbell Swings

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The first key exercises to burn fat are kettlebell or dumbbell swings. “This is an exercise that you've probably seen before, but you may not be incorporating it to its full extent. What you're effectively doing is taking a kettlebell or a dumbbell with a wide stance and you're swinging the kettlebell through your legs, contracting your glutes, keeping your core very tight,” he says. She recommends doing 100 kettlebell swings by either getting “a very heavy kettlebell” and doing 10 sets of 10, resting for one to two minutes in between, or “you can get a light kettlebell and do higher rep work, like do five sets of 20.”

Why Kettlebell Swings Are Great

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“The reason this exercise is so good for fat burning and boosting your metabolism is it pretty much involves your entire body, your core, your chest, your shoulders, all the big muscles of your legs,” he says. “If you were to do a 30-minute kettlebell workout, you'd burn around 600 calories.” More realistically, if you did a 10 to 15-minute workout, you would burn 200 to 250 calories. But more importantly, “it's about the metabolic boost that you get after the fact. And this is why kettlebell swings are so effective: they give you an amazing metabolic boost. 'cause you're not just doing cardio; you're activating your muscles and making metabolic changes,” he says.

2. Loaded Squats

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Loaded squats are second on the list. “These could be barbell squats, traditional side holding dumbbell squats, or goblet squats where you hold a dumbbell or a kettlebell to your chest,” he says. “Specifically for fat loss, what I recommend with all these kinds of squats is you do higher rep squats. I'm talking about sets of about 15, maybe even up to 30 reps. So, just like the swings, I suggest that you try to get 100 reps in a workout. This could be a traditional 10 sets of 10 on a barbell squat, or you can get the dumbbell squats and do five sets of 20 or the goblet squats.” If you're doing full body training, “try to do 50 to 100 reps of the squats and then work your other major muscle groups. This will have a huge effect on your metabolism and eventually your muscle growth, which is key for fat loss.”

Why Loaded Squats Are Great

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“Just like the kettlebell swings, the reason this is so effective for fat loss is you're evolving your core and the massive muscles in your legs,” Balduzzi maintains. “And when you're involving these nice muscles of your legs, you are burning a lot of calories.” You are also getting the metabolic boost after the workout, “and you're stimulating muscle growth,” he says. “When you have more muscle growth, your metabolism goes up at rest. So you're burning more calories every single day.”

3. Walking Lunges

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Walking lunges are next on his list. “You're gonna hold dumbbells or kettlebells at your side, and you're basically gonna set a one-minute timer and just do walking lunges where you're stepping forward, really focusing on your core, a nice upright posture, loading your glutes and springing forward,” he explains. “If you do a traditional leg day style split, you can include these as a finisher, a really good way to top things off. You don't need to use a lot of weight, although you can also get pretty heavy with these and make it a very phenomenal strength training exercise if your goal is to build more muscle and more strength,” he adds, recommending doing them for a full minute, resting for one, and then doing another set. “If you wanna be an absolute beast, work up to around three to five sets of this. You're absolutely gonna feel the burn.”

Why Walking Lunges Are Great

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“The key that makes this a great fat-burning exercise is if you're doing this for one minute, you're gonna find it's tremendous cardio. Your grip is being taxed, your core is being taxed, you're starting to huff and puff, and this is gonna give you a phenomenal metabolic boost. And yes, you're burning a lot of calories, but again, you're also getting this afterburn effect where your metabolism is accelerated 'cause you're actually doing strength training,” he says. “What I love is this combines endurance and the cardio aspect with strength training.”

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4. Burpees

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Next up, “weight exercises that require no equipment whatsoever but are still phenomenal for fat burning,” he says, starting with burpees. He explains that burpees are a combo of a squat, pushup, and jump “in this nice continuous flow.” He recommends doing lots of reps reps. “If you're very out of shape and you're just starting out, then maybe try to do 10 to 15 burpees in a row. As you get more fit, the burpees can grow with you. Try to do up to 30 reps in a row, and for a whole workout, I dare you to try to do a hundred burpees. This is phenomenal. For example, if you only had 10 minutes to work out, doing as many burpees as you can do in 10 minutes would be an absolute killer workout for fat loss. And, of course, you can do this with a little bit of rest. Do a set, catch your breath, do a set, catch your breath.” Also, “the more explosive you are in that jump up, activating those fast twitch fibers to the legs is gonna make it even more effective. And on the way down, make sure you catch yourself with nice braced legs, so you're not slamming on your knees,” he says. “Make it a very fluid motion, and don't cheat that pushup. Catch yourself, really come down, press back up.”

Why Burpees Are Great

Why are burpees so great? “You're getting your cardiovascular system pumping, you're activating all these muscles in your body and it's pretty much hitting all the major muscle groups. It's a phenomenal exercise,” he says.

5. Dynamic Plank Variations

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The second body weight fat-burning exercises are dynamic plank variations. “You get on the ground either with your arms down like this on elbows or up on all fours. You're contracting and drawing in your core. And ideally, if you know what you're doing, squeeze your glutes in your legs to create whole-body tension. Phenomenal exercise for core strength. But there are things we can do to get the planks to be a little more active. And specifically, that I absolutely love are mountain climbers, where you're in that really brace plank position, and then you're moving your legs like pistons back and forward, and you're basically getting hip flex and core movement all in one while you're increasing your cardiovascular capacity,” he explains. “So imagine if you're in this good plank position, you hold that for about 30 seconds, and then you do about 30 seconds of mountain climbers trying to count as many reps as you can. And then you go back to something like shoulder taps where you're in that plank, and you're taking one arm up and tapping the shoulders, and you did a little bit of a plank circuit.”

Why Dynamic Plank Variations Are Great

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“So plank mountain climbers, shoulder taps, you are gonna be absolutely torched, and it's a phenomenal workout for your core and your upper body as you're bracing and your coordination, which makes it such a fun and engaging exercise,” he explains. “And with this, maybe you set a timer, maybe you set a one- or two-minute timer, and you go a little bit on the hold, then the mountain climbers, then the shoulder taps for about 10 reps. Absolutely killer. I mean, a standalone could be a phenomenal little high-intensity cardio workout with no weights.

So that's why I absolutely love this.”

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

6. Jumping Rope

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“The final body weight fat exercise that I absolutely love is jumping rope. Yes, classic skipping. A lot of us did it as kids, and then we forget how good it is,” he reveals. “What I recommend you try to do is get to the point where you're coordinated enough to get around a hundred skips in a row. When you get good at this, and you're very fluid, you're gonna find you get a nice burn in your shoulders and in your legs. And the cool thing about this is, again, you can incorporate it into any kind of exercise you do.” It makes a “phenomenal dynamic warmup before a lifting workout, whether you're doing upper body or lower body, you're getting some shoulder rotation, some knee work, and some core work,” he says.

“So do five to 10 minutes of skipping or as a finish to your workout, work on this. One key tip with skipping, in particular, is to try to breathe through your nose. Get really good at breathing through your nose, which actually increases oxygenation and nitric oxide production. It'll just help you feel so much better and improve your cardiovascular fitness while improving your metabolism.”

Why Jumping Rope Is Great

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“The reason it's so good is the same reason a lot of these other great exercises are good. It activates many of your muscle groups while giving you a cardiovascular effect. So, while you're jumping rope and you're bouncing, your calves are certainly activated. Your core is certainly activated, but so are your shoulders. You're doing a lot of this shoulder rotation, and you're creating more tension, and ideally, you're breathing through your nose,” he says.

Cardio Is Also Important for Fat Loss

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Next up, he discusses the best forms of cardio specifically for fat loss, explaining the importance of time efficiency. “It combines the best strength training exercises we've talked about and cardio into one. And I call that metabolic resistance training. The idea that we're doing swings into squats, into shoulder presses, into rows, and we're doing it in a circuit fashion,” he says. “What's good about that again is strength plus cardio. It's very time efficient, but there's also a benefit to doing straight-up cardio.”

7. Low-Intensity Steady State Cardio

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The first kind of cardio you need to know about is low-intensity steady-state cardio or LISS. “This is like jogging, riding a bike at a steady pace, going on a hike that's relatively flat. You're basically just outside elevating your heart rate and keeping it at a pretty constant pace. You're not going like balls to the wall crazy. You're just kind of doing it,” he says.

“Now the benefit of low-intensity steady state cardio is it's phenomenal for your heart, and it also re-releases some of these natural endorphins into kinesis that makes us feel amazing like the runner's high is because you're on this low-intensity steady state and the body gets into great flow, good for cardiovascular and it has fat burning benefits, especially if you're in a particular zone in your heart rate where you're not going so high that your body can't burn fat. You can burn a lot of fat straight up while you're doing that exercise. Yet the goal, again, is not necessarily just to burn calories during exercise. It's a metabolic investment.”

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

8. HIIT

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The other form is high-intensity interval training or HIIT. “This is when you're intentionally doing burst activity where you're going really hard and fast and then have a period of lower activity or complete rest, and then you're bursting again and rest,” he explains. He “highly” recommends incorporating HIIT into your workout “because although you do like a 10-minute workout, you might get a metabolic boost for an entire day. So think about the return on your investment.” If you do HIIT workouts a few times a week, “spaced out maybe only 90 minutes of total exercise,” you “get a massive metabolic boost after training.”

Tip 1: Nutrition Is Key

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He also shares a few crucial tips for fat loss. “Number one, nutrition is key. You can't outexercise a bad diet. So anything you do to improve your nutrition is gonna create that calorie deficit that ultimately leads to more fat loss,” he points out. One tip is to “standardize your first meal of the day,” he says. “Focus on that first period and get a healthy meal really early. Some great ideas are low carb, breakfast involving eggs or some meats or stuff like that.” Another is to intermittent fast, “and just basically skip that first meal entirely. This works really well for a lot of people because you're creating a calorie deficit in the morning and during the morning time. Your body also has high levels of natural fat-burning hormones. Things like cortisol and epinephrine actually have a catabolic effect on fat tissue. So allow those things to ride in the morning and have water, green tea, or coffee; one suggestion is to dial in your nutrition.”

Tip 2: Do MRT Workouts

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Number two, do MRT workouts “like the strength circuits that we've talked about here,” he says. This includes things like swings into squats, mountain climbers, and burpees. “Do that one to three times per week or a straight high-intensity interval training session,” he says, noting that he slots them into his schedule. “Schedule these one to three times a week, put them on your calendar like meetings. So you know you have discrete periods of high-intensity exercise that are gonna give you a really good metabolic boost. So no matter what happens on the other days, whether you get a chance to take a walk or do some other low-intensity steady state or do a strength training workout, at least you're getting this, and you have an elevated metabolism throughout the week. So, one to three times is plenty. In fact, we've had some program members who work out three times a week and have lost over a hundred pounds, really not doing anything crazy. So you can lose a lot of weight and burn a lot of fat if you have the structure and discipline.”

Tip 3: Add in the Weight Training

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His third tip is adding in weight training exercises. “Add in the swings, add in the squats, add in the lunges, and try many different variations,” he says. “I think that simple goal I gave you of trying to do 100 of these in every session could serve you really well. Experiment with the heavy versions of these as well as the light versions on your next workout. Do some swings. Set a target of 50 to 100. Try a couple of heavy sets and a couple of higher reps. And you're gonna get better with these in time, and they're gonna give you a great metabolic boost, and they can tack onto whatever workout program you're following.”

RELATED: Top 15 Weight Loss Myths Fact-Checked by Doctor

Tip 4: Do As Much LISS As You Enjoy

His final tip is to do as much LISS as you enjoy. For example, if you don’t enjoy running, find something else. “If you enjoy a particular kind of low-intensity, steady-state cardio, make it play for you. Make it fun. Hop on the bike if you like to bike, go hiking if you love to hike, and try to do this a couple of times per week,” he says. “I think it's a good goal to get around 120 minutes of just steady-state low-intensity cardio per week. That's what it says from the American Heart Association is positively associated with great heart health outcomes.”

He personally does a 30-minute walk in the morning. “Do not underestimate the power of walking. There's phenomenal research that shows that this decreases dramatically. Your risk for obesity and heart disease is, again, good for psychological and mood factors. So try to get a walk in every single day,” he explains.

Or, you can park your car farther away and walk, take a walk on your lunch break, or walk while talking on the phone. “Walking actually is burning fat at rest. And if you get good at walking and breathing through your nose, you're gonna have some amazing benefits to your nervous system. You're not gonna be nearly as stressed and wired in that ultimate state of being more relaxed, having better circulation and more activity is conducive to fat loss and overall well-being.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr. Shannon Ritchey dr.shannon.dpt
​Tip Three: Your Last Rep Should Take Longer
Copyright dr.shannon.dpt/Instagram
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 lift heavy weights and feel worn down after? According to an expert, you might need a little help. Dr. Shannon Ritchey, PT, DPT, is a physical therapist and personal trainer who helps people build muscle via “Gentle Consistency,” she explains in her Instagram bio. In a new post, she reveals her efficient strategy for building muscle without fatigue. “I saw the best results when I stopped expecting every workout to be A+ or overly fatiguing. My motto: B+ and out the door gets you way further than A+ and not done. These three tips are based on the literature to continue to build muscle and strength but with less overall fatigue,” she writes.

Tip One: Go Heavier for a few sets.

Her first tip: “Go heavier for fewer sets,” she suggests. “The literature shows that heavy and light weights can build the same amount of muscle as long as you take each set close to failure. This means 6 heavy reps taken close to failure can build the same amount of muscle as 20 lighter reps. Heavier sets tend to be less overall fatiguing than lighter sets. This is a tool I’ve been using a lot during pregnancy. And it can shorten your workout!”

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

Tip Two: Ditch Drop Sets

Her second tip? “Ditch any drop sets,” she advises. “Drop sets are controversial these days, and we don’t use them as much as we used to. In general, the main lift is the highest bang for your buck. Focus on the main lift and skip drop sets if you’re struggling to show up to your workout. You’ll accumulate less fatigue yet still get high stimulus to your muscles.”

Tip Three: Do One Hard Set Per Muscle Group

Her last tip? “Do one hard set for each muscle group you’re working on that day, then skip to the cool-down. Even one set taken close to failure can at least maintain, if not build muscle,” she writes.

She Has Also Shared Tips to Know If You’re Lifting Heavy Enough

In another post, she divulged her insight into whether you are lifting heavy enough. “Getting close to failure matters most for muscle growth. Any rep scheme from about 6-30/set will work. Focus less on reps and more on your proximity to failure in each set. That’s why we don’t count reps and don’t give you a timer. We give the time frame as a reference, but always say to stop the set sooner or take it longer to reach YOUR failure point,” she says.

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

Tip One: You Shouldn’t Be Able to Do More Than 30 Reps

How do you know if you are getting close to failure? “You shouldn’t be able to do more than about 30 reps with that weight. If you can, go heavier,” she says.

Tip Two: You Should Need to Take a Break

The next sign? You need a break. “After your final rep, set the weight down and break for a few seconds. You weren’t close to failure if you could easily keep going after a short break. This is because approaching failure recruits larger muscle fibers, which require minutes to recover, not seconds. Smaller muscle fibers can recover within seconds,” she says.

Tip Three: Your Last Rep Should Take Longer

Her third tip? “Try to perform your last rep quickly (of course with good form!). A decrease in rep speed is one of the most reliable ways to know you’re close to failure. If you can quickly perform the movement, you aren’t close to failure, and you can either do more reps or go heavier,” she explains.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Tip Four: You Feel a Spike in Heart Rate in Last Few Reps

“If you feel a spike in heart rate in your last few reps, you’re likely close to failure. Larger muscle fibers require more energy, which can increase heart rate. Some lifts will more drastically increase heart rate than others, so this isn’t the most reliable test, but it can be helpful,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
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.

Staying fit after 50 is essential for independence and healthy aging. “As we age, the most important aspect is foundational fitness, which establishes a strong baseline on which to build your fitness and health,” family medicine physician Christopher Cutter, MD, tells Scripps Health. “Gearing up for an event without training for it may result in injuries, from minor to severe, that will put you on the sidelines.” Fitness influencer and personal trainer Tracy Steen is an expert on workouts for the over-50s, and has lots of good advice about strength routines to help build muscle and burn fat. Here are four easy strength routines to see results in 30 days.


Knee-Friendly Full Body Compound

@tracysteen

Knee Friendly Full Body Compound Workout! If you are having knee pain, but want to get a good total body workout in, try this set! 12 reps each exercise or 45 seconds of work with 15 seconds of rest, repeat for three rounds. Workout: Dumbbell swing press Bent arm lateral raise Kickstand DL high pull Bent over row hammer curl Chest press bridge Tricep extension flutter kick Neider press tap Glute bridge Bicep serve kickback #fitover50women #menopause #compoundworkout #kneefriendlyworkout

If you don’t want to damage your joints, this full-body workout from Steen is for you.

Workout:

12 reps for each exercise or 45 seconds of work with 15 seconds of rest, and repeat for three rounds.

  • Dumbbell swing press
  • Bent arm lateral raise
  • Kickstand DL high pull
  • Bent over row hammer curl
  • Chest press bridge
  • Tricep extension flutter kick
  • Neider press tap
  • Glute bridge
  • Bicep serve kickback

Arm Workouts

@tracysteen

How I’m training arms in my 50s! Workout: 45 seconds of work, seconds of rest, repeat the whole sequence 2-3 times. Pinwheel curl Plié pulse curl Arnold press Military pulse press Tricep chest press Tricep overhead pulse Bicep curl Partial bicep curls Tricep kickback Straight arm tricep pulse On the YouTube video, I filmed a lot more exercises, so be sure to follow me on YouTube for that full. Follow along workout! #armworkoutsforwomen #armworkout #menopause

Steen has a great arm workout using weights.

Workout:

45 seconds of work, seconds of rest, repeat the whole sequence 2-3 times.

  • Pinwheel curl
  • Plié pulse curl
  • Arnold press
  • Military pulse press
  • Tricep chest press
  • Tricep overhead pulse
  • Bicep curl
  • Partial bicep curls
  • Tricep kickback
  • Straight arm tricep pulse

Glute Workouts

@tracysteen

Firm Booty & Thigh Workout! The weight amount that I use is listed on the screen, but always lift within your own abilities! Would you like to see this one on YouTube? Let me know when the comments! Workout: 45/15 x3 Tiptoe squat Reverse lunge Lying scissors X3 Sumo squat sweep Side lunge twist weighted squat jumps X3 Far reaching step up Single leg glute thrust Frog squat abductor X3 ##thighworkout##glutesworkout ##fitover50women

Want nice glutes? Steen has you covered.

Workout:

45/15 x3

  • Tiptoe squat
  • Reverse lunge
  • Lying scissors
  • X3
  • Sumo squat sweep
  • Side lunge twist
  • weighted squat jumps
  • X3
  • Far reaching step up
  • Single leg glute thrust
  • Frog squat abductor
  • X3

Lower Body

@tracysteen

Brutal Leg Day at home! 🦵 Build & Burn 🔥 Workout: 45 seconds work,15 seconds rest x3 1. Squat dead lift + in and out squat jumps 2. Front lunge pass + front lunge hop 3. Glute thrust + banded abductions 4. Step up + split squat hop #Menopause #FitOver50 ##MoveDaily

Strong legs are very important when over 50.

Workout:

45 seconds work,15 seconds rest x3

  • Squat deadlift + in and out squat jumps
  • Front lunge pass + front lunge hop
  • Glute thrust + banded abductions
  • Step up + split squat hop.

RELATED:Burn Belly Fat While You Sleep with This Healthy Drink

Lift Weights!

@tracysteen

Women! You have to start lifting!! #fitover50 #menopausefitness #longevity

Steen emphasizes how important lifting weights is for women over 50. “Doing regular load-bearing activity like resistance training can help stave off the loss of both bone density and muscle.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Woman wear pink shirt walking up stairs on blu background.
Shutterstock/Roman Samborskyi
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.

In a perfect world, you could devote an hour daily to exercise. Unfortunately, many of us don’t have a 60-minute chunk of time available for a sweat session. This is where “exercise snacks” can be a game-changer. In a new YouTube video, Darrel Gumm, MD, OSF Cardiovascular Institute, explains the benefits of doing mini-workouts throughout the day. Here is everything you need to know about exercise snacks and how they can maximize health benefits in a minimum amount of time.


1. Mini-Workouts for Busy Lives

Doctor Darrel GummYouTube/OSF HealthCare

In the brief video, Dr. Gumm emphasizes “the importance of cardiovascular toning and exercise. We hear this all the time: 10,000 steps and you have to get to the gym, but this is not possible for everyone to do,” he points out.

“What if I could give you a little tidbit where you could get some cardiovascular toning without all that exercise? It's called exercise snacking.” He explains that it involves “little bits of exercise throughout the day, and it's so simple, you're just going to love it.”

Related: The Best 20-Minute Full-Body Workout, by Selena Gomez’s Trainer

2. It's Simple

Brunette woman in a yellow sweater climbing up the stairs.Shutterstock/Pavel_Kostenko

“It's three flights of stairs three times a day, three days a week,” he continues. “Now, of course, we've got to be able to handle stairs, but for everybody that can handle stairs, this is a great way to get a little bit of toning.”

3. Add Them to Your Routine

Young adult woman walking up the stairs with sun sport background.Shutterstock/siam.pukkato

He added that at the end of six weeks, the group who engaged in exercise snacking “had better cardiovascular toning and strength, all things that really helped with our general health,” he said. “It's really, really important to think about incorporating exercise into our daily routine. This is a great way to do it.”

4. Scientists Agree: It Works

Stairs climbing running woman doing run up steps on staircaseShutterstock/Maridav

The Cleveland Clinic elaborates on the concept. “It’s a way of getting closer to the recommended 150 minutes of moderate-intensity aerobic exercise each week by doing short bursts of intense activity — moving around vigorously for a minute or two at a time,” they say.

They define exercise snacking as “a brief period of high-intensity movement or exercise that typically lasts for no more than two minutes,” comparing the concept to high-intensity interval training (HIIT). However, unlike HIIT workouts, which involve exerting your body for a short period followed by a short period of rest and repeating the exercise, “snacking” involves two minutes of exercise with an hour or more in between.

Related: This is the #1 Carb You Could Eat For Your Body

5. Big Health Gains

A doctor is taking the blood pressure of a woman who is wearing sportswear.Shutterstock/Andriiii

Recent studies have found that exercise snacking can be beneficial in several ways, including improved cardiovascular function, increased endurance, improved flexibility, improved muscle strength, and reduced blood sugar levels.

💪🔥Body Booster: Exercising for just two minutes at a time – like climbing three flights of stairs — a few times a day can help you reach the recommended 150 minutes a week of exercise without having to put in hours at the gym.

Young woman in casual clothes at supermarket store looking at meat sausage and read ingredients
​Stock Up on Groceries
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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 struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:9 High-Protein Foods That Beat Eggs for Weight LossShutterstock

“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

chicken fillet on a stone background​Slow Cooker Buffalo ChickenShutterstock

Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
Copyright nutritionwith_grace/Instagram
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 and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

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

1. Avocados

Green ripe avocado top close up view. Texture vegan healthy food background. Diet organic vegetable poster photoShutterstock

Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

wooden spoon filled with black chia seeds and heart symbolShutterstock

Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

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

5. Oats

A detailed close-up of a heap of rolled oats, showcasing the texture and individual oat flakes. The image focuses on the surface, emphasizing the organic and natural quality of the oatsShutterstock

Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

Natural creamy Greek yoghurt on wooden table background​Plain Greek YogurtShutterstock

She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

Fresh spinach leaves in bowl on rustic wooden table. Top view.​SpinachShutterstock

Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,Black​Stick to Certain ProteinsShutterstock

Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

Salmon with black pepper on plate close up.Shutterstock

Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

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

10. Berries

Assortment of fresh ripe berries as background, top view​BerriesShutterstock

Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Mr America Jason Kozma mramericajasonkozma
Copyright mramericajasonkozma/Instagram
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 ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

Close up of a serious asian sportswoman in earphones doing plank exercise outdoors at the beachShutterstock

Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

Shutterstock

Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

Young sporty attractive woman doing toning pilates exercise for abs with exercise circle, crunches for abdominal strengthening using pilates magic circle, wearing sportswear at yoga studio or at home

Shutterstock

Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.​Target Side Core MusclesShutterstock

Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

dead bugs exercise​ 7. The Modified BeetleShutterstock

Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster