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Britany Williams Shares 10-Minute, Zero Equipment Beginner Workout

Here is everything you need to know about the workout and her other diet and fitness tips.

Leah Groth
By Leah GrothAug 05, 2024
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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FACT CHECKED BY Christopher Roback
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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.

britany-williams-4
britanywilliams/Instagram
Leah Groth
By Leah GrothAug 05, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Britany Williams is a personal trainer and influencer whose workouts are featured on the Sweat app. She regularly shares mini workouts via her Instagram account, many of which can be done without any equipment and in the comfort of your own home. She recently shared a quick but effective routine for beginners. “Need a no fuss QUICK workout? Try this 10 minute workout with no equipment needed from my new program The Daily 10 Challenge in the @sweat app 🎉” she captioned the series of clips, which demonstrate each of the exercises. Here is everything you need to know about the workout and all of her other diet and fitness tips.

No Equipment Needed

She recommends 5 exercises, doing each for 30 seconds, and completing 3 rounds of the set. “This workout targets your shoulders, core, quads and glutes - no equipment needed,” she explains.

  • Bird Dog
  • Supine March
  • Shoulder Cars
  • Glute Bridge
  • Lunge

Eat Foods That Make You Happy

Photo of excited beautiful young pretty woman sitting in cafe indoors have a breakfast eating saladShutterstock

In a TikTok clip, Britany encourages her followers to change the way they eat. “Often we leave off the foods that give us joy when building our plate. When in reality, what if we started there? What if when you were building your meal plan or your diet or your whatever it is, what if you started your meal plan with keeping in the foods that make you happy and then you had to build around that? What on my plate today supports my nutrition and supports my goals, but what also supports my joy?” she says.

Related: I Lost 30 Pounds With This Walking Routine

Work Your Upper Body When You Are Unmotivated to Work Out

,Working,Out,Gym,Weights,dumbbellsShutterstock

“If you're the kind of girly who's motivated most days to workout, but then there's that one to two days a week that you just struggle with, save your upper body workouts for those days,” she suggests. “Mentally, there is something easier about standing still and just moving weight around with your arms and upper body than there is about having to lower your entire torso down into a squat or a lunge and getting back up. Zero percent backed by science, but a hundred percent backed by my own personal experience.”

Run More with These 5 Tips

Tired,Runner,Rest,Running,recover,jogging,exerciseShutterstock

In a TikTok video, Britany unveiled “five realistic tips to make it a little easier” to go running. “Number one, sometimes run without your watch. Get used to how your body feels without always worrying about pace. Number two, a quick warmup is a game changer before longer runs, especially if you run in the morning. Number three, if you're a beginner, take breaks. Alternate walking and running for one minute intervals, increasing the length of the run interval every couple of weeks. Number four, get the right shoes. I get new shoes every 400 miles or so, and my knees thank me every time. And number five, realize every step forward, whether it be for five minutes or for an hour, is a step forward in your goals.”

Related: #1 Best Breakfast for Proteins According to Dietitian Who Lost 100 Pounds

How to Do a Push Up If You Struggle

Shutterstock

Britany admits that she has “struggled with pushups for years” and offers a tip on how to make them easier. “The idea of doing pushups on your toes was just never approachable for you. You need to elevate your hands on a chair. The higher your hands are relative to your feet, the easier it's going to be and it's going to be so helpful,” she says.

💪🔥Body Booster: Try and do at least a 10-minute workout every day for a week and then ask yourself how you feel. You will likely be motivated to do longer workouts the next week. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Britany Williams Shares 10-Minute, Zero Equipment Beginner Workout

britany-williams-4
britanywilliams/Instagram
Leah Groth
By Leah GrothAug 05, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Britany Williams is a personal trainer and influencer whose workouts are featured on the Sweat app. She regularly shares mini workouts via her Instagram account, many of which can be done without any equipment and in the comfort of your own home. She recently shared a quick but effective routine for beginners. “Need a no fuss QUICK workout? Try this 10 minute workout with no equipment needed from my new program The Daily 10 Challenge in the @sweat app 🎉” she captioned the series of clips, which demonstrate each of the exercises. Here is everything you need to know about the workout and all of her other diet and fitness tips.

No Equipment Needed

She recommends 5 exercises, doing each for 30 seconds, and completing 3 rounds of the set. “This workout targets your shoulders, core, quads and glutes - no equipment needed,” she explains.

  • Bird Dog
  • Supine March
  • Shoulder Cars
  • Glute Bridge
  • Lunge

Eat Foods That Make You Happy

Photo of excited beautiful young pretty woman sitting in cafe indoors have a breakfast eating saladShutterstock

In a TikTok clip, Britany encourages her followers to change the way they eat. “Often we leave off the foods that give us joy when building our plate. When in reality, what if we started there? What if when you were building your meal plan or your diet or your whatever it is, what if you started your meal plan with keeping in the foods that make you happy and then you had to build around that? What on my plate today supports my nutrition and supports my goals, but what also supports my joy?” she says.

Related: I Lost 30 Pounds With This Walking Routine

Work Your Upper Body When You Are Unmotivated to Work Out

,Working,Out,Gym,Weights,dumbbellsShutterstock

“If you're the kind of girly who's motivated most days to workout, but then there's that one to two days a week that you just struggle with, save your upper body workouts for those days,” she suggests. “Mentally, there is something easier about standing still and just moving weight around with your arms and upper body than there is about having to lower your entire torso down into a squat or a lunge and getting back up. Zero percent backed by science, but a hundred percent backed by my own personal experience.”

Run More with These 5 Tips

Tired,Runner,Rest,Running,recover,jogging,exerciseShutterstock

In a TikTok video, Britany unveiled “five realistic tips to make it a little easier” to go running. “Number one, sometimes run without your watch. Get used to how your body feels without always worrying about pace. Number two, a quick warmup is a game changer before longer runs, especially if you run in the morning. Number three, if you're a beginner, take breaks. Alternate walking and running for one minute intervals, increasing the length of the run interval every couple of weeks. Number four, get the right shoes. I get new shoes every 400 miles or so, and my knees thank me every time. And number five, realize every step forward, whether it be for five minutes or for an hour, is a step forward in your goals.”

Related: #1 Best Breakfast for Proteins According to Dietitian Who Lost 100 Pounds

How to Do a Push Up If You Struggle

Shutterstock

Britany admits that she has “struggled with pushups for years” and offers a tip on how to make them easier. “The idea of doing pushups on your toes was just never approachable for you. You need to elevate your hands on a chair. The higher your hands are relative to your feet, the easier it's going to be and it's going to be so helpful,” she says.

💪🔥Body Booster: Try and do at least a 10-minute workout every day for a week and then ask yourself how you feel. You will likely be motivated to do longer workouts the next week. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

10-Minute Workouts to Melt Abdominal Fat in 60 Days

Slim fitness young woman Athlete girl doing plank exercise outside. Concept training workout crossfit gymnastics cross fit.
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Ferozan Mast
By Ferozan MastJun 28, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓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.

You don’t need to spend hours at the gym or on the treadmill to lose belly fat and get into shape—just 10 minutes can make a huge difference. “Short bursts of activity burn more calories, increase metabolic rate, aaaand improve endurance and strength – all in less time. Simply ramping up your activity for a few minutes, a few times a day, can improve health,” sports medicine specialist Joshua Beer, DO, tells University Hospitals. Here are 12 10-minute workouts to burn fat and get fit.

Bodyweight HIIT Workout

@maiahenryfit

Bodyweight full body HIIT workout- all you need is 10 minutes ❤️‍🔥 at home circuit to get your heart rate up quick and burn those calories! #bodyweightworkout #bodyweighttraining #bodyweightexercises #athomeworkout #athomeworkouts #athomeexercise #tonedbody #tonedbodyworkout #weightloss #fatloss #calorieburn #fatlossworkout #hiitworkout #hiittraining #hiitcircuit #hiitwokout #hiit #viral #trending #gymfyp #fittok #gymtok

This workout from TikToker MaiaHenryFit will get your blood pumping. “Bodyweight full body HIIT workout- all you need is 10 minutes ❤️‍🔥 at home circuit to get your heart rate up quick and burn those calories!” she says.

Pilates Workout

@briannajoye_fitness

this one is for all my girlies who dont feel like standing up to workout today 😂🤍 #pilates #workout

TikToker Brianna Joye Kohn has the perfect 10-minute Pilates workout. “POV—I show you this 10-minute Pilates workout that will tone your core, sculpt your arms, and slim your legs,” she says.

10-minute Cardio

@alexxiusss

10 MINUTE CARDIO - These exercises are simple yet effective. You got this💪🏾 2 rounds: 🔥Beginner: 20 sec. Exercise- 40 sec. rest 🔥Intermediate 30 sec. Exercise- 30 sec. rest 🔥Advanced 45 sec. Exercise- 15 sec. rest #athomeworkout #athomeworkouts #cardio #cardioworkout #athomecardio #athomecardioworkout #fitness #workout #workoutmotivation #weightlossjouney

Try TikToker Alexius Ordaz’s 10-minute cardio workout. “These exercises are simple yet effective. You got this💪🏾 ✨,” she says.

Postpartum Workout

@getmomstrong

Hard time sneaking in a workout? Try this! 3 rounds. Generally sate and beneficial for moms with diastasis recti and prolapse. #quickworkout #morningworkout #10minuteworkout #bodyweightworkouts

TikToker Ashley (getmomstrong) has the perfect short workout for moms. “Hard time sneaking in a workout? Try this! 3 rounds. Generally, sate and beneficial for moms with diastasis recti and prolapse,” she says.

Ab Workout

@maiahenryfit

My go to ab workout to do at home that only takes 10 minutes and will give you a strong core/defined abs✨ reminder that abs are made in gym but will only be visible if you have a healthy diet paired! #abworkout #abworkouts #abworkoutchallenge #athomeabworkout #athomeabs #totalabs #coreworkout #sixpack #sixpackabs #abexercises #abexercise #fitness #gym #workout #flatstomach #flatstomachworkout #beginnerabs #abworkoutathome #abworkoutforgirls #beginnerabs #gymmotivation #motivation

MaiaHenryFit also has a 10-minute ab workout. “My go to ab workout to do at home that only takes 10 minutes and will give you a strong core/defined abs✨ reminder that abs are made in gym but will only be visible if you have a healthy diet paired!” she says.

RELATED: 10 Foods to Avoid That Cause Inflammation

Walking Workout

@petragenco

Get your steps in at home with this quick 10 minute beginner walking workout 💃🏽 #walk #walkingworkout #weightloss #beginner #fun #exercise #exerciseathome

TikToker Petra Genco has a great walking workout to burn fat. “Get your steps in at home with this quick 10 minute beginner walking workout 💃🏽,” she says. All you need are sneakers!

No Gym Needed Workout

@marralpn

This is For my girlies that don’t want to go to the gym💪🏾 Do each workout for 30 seconds on 15 seconds off for 5 rounds! #plussizeworkout #athomeworkout #beginnerworkout

Try TikToker Marralpn’s 10-minute workout designed to be accessible for people of any weight. “This is For my girlies that don’t want to go to the gym💪🏾 Do each workout for 30 seconds on 15 seconds off for 5 rounds!” she says.

Total Body Strength Training

@livelygirlfitness

10 minute total body workout 💪🏽 - Weighted march with dumbbell extended in front (1 minute) - Deadlift into upright row (1 minute) - Elevated lateral lunge (1 minute per side) - Iso bicep curl (1 minute per side) - Front raise + lateral raise (1 minute) - Wood chop (1 minute per side) - Sumo squat + hammer curl (1 minute) #totalbodyworkout

TikToker Rachel (livelygirlfitness) is sharing her total body strength training workout. Moves include weighted march with dumbbell extended in front and deadlift into upright row.

Wall Workout

@petragenco

Get your steps in at home with this quick 10 minute beginner walking workout 💃🏽 #walk #walkingworkout #weightloss #beginner #fun #exercise #exerciseathome

This wall workout from TikToker Lisa Morales Duke requires no equipment and will get those calories burned. “This was intense 🥵🔥🙌🏼 try it!” she says.

RELATED: Lose Abdominal Fat in 60 Days with the DASH Diet

Plank Workout

@maiahenryfit

Full body plank 10 minute challenge❤️‍🔥 #transformation #tranformationchallenge #fullbodyworkout #fullbodyexercise #fullbodyexercises #athomeworkout #athomeworkouts #athomeworkoutvideos #workoutathome #medicineball #tonedarms #coreworkouts #workoutchallenge #30daychallenge #30dayworkoutchallange #fitnessmotivation #athomeworkouts #fullbodytone #hiitworkout #hiitcardio #hiittraining #gymtok #viral #trending #fittok #gymtok #abworkout #flatstomach #flatstomachworkout

This plank workout from MaiaHenryFit will make you feel the burn in a very short amount of time! All you need is a good yoga mat. “Full body plank 10 minute challenge❤️‍,” she says.

Stairmaster Cardio Routine

@mdjfitness

10 MINUTE CARDIO ROUTINE!🔥✨ #gymworkout #cardioworkout #stairmaster

10 minutes is all you need for this stairmaster cardio workout from TikToker MDJFitness. “You’re gonna love it💘,” she says.

Couch Abs Workout

@ssanar.wellness

No matter how busy you are, everyone has 10 minutes! Save this and get it done💪 #homeworkoutsforwomen #coreroutine #fitness #fyp

Try this 10-minute ab workout from TikToker ssanar.wellness. “No matter how busy you are, everyone has 10 minutes! Save this and get it done💪,” she says. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Brittne Babe in Workout Gear Shares Soulja Boy Push Up Challenge

Brittne_babe_Jackson4
brittnebabe/Instagram
Leah Groth
By Leah GrothJul 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Brittne Jackson, aka Brittne Babe, is showing off her guns – in workout gear. In a new social media post the “Queen of the Home Workouts” flaunts her famous figure in body-skimming exercise clothes as she executes a bunch of pushups. “Crank That (Soulja Boy) Push-up Challenge🔥(Save & Try it) Can you complete this challenge? Share with a friend to give this a try!😎💪” she captioned the Instagram Reel.

She Works Out Three Times a Week

Brittne exercises like it is her job – because it is. “I work out at least 3 times a week (when I film). I create the workout plans for my babes in my BrittCamp, in full length. I love to share with my followers how my body is being shaped with the exercises I do. That’s why the workouts that you see on my Instagram account are the workouts I do to create my physique,” she told Women’s Best.

Related: Rebecca Louise in Workout Clothes Shares “Six Pack Abs” Workout

She Was “Born Into Fitness”

Brittne was “born into fitness,” she says. “I was enrolled in dancing school at 2 years old, ran cross country in middle school, and soared off with track & field in the 200M and 4x200M relay events throughout high school/ college. Fitness was always my lifestyle so that part came natural. However, I started taking the health part seriously once I entered the industry 10 years ago. I LOVE what I do and helping along the way!”

She Doesn’t Believe in the Word Diet

Brittne_babe_Jackson7brittnebabe/Instagram

“I do not believe in the word diet. I eat what I feel like eating in moderation,” she told Women’s Best. She drinks a protein shake daily. “I eat a salad a day and drink a lot of water,” she says. “My dinner usually contains rice, protein, and greens so I eat pretty healthy by default.” She also avoids cheat days. “I live my life on my terms. I focus on making healthy choices the majority of the week and have ice cream, brownies or cheesecake if I am out for dinner.”

She Does This Full Body Dumbbell Only Workout

Brittne_babe_Jackson3brittnebabe/Instagram

Brittne recently unveiled her full body dumbbell only workout. She recommends doing 3 rounds of each, 60 seconds each round, and taking a 90 second rest in between each round.

  1. In & Out Squat Raise
  2. Alt Reverse Lunge - Front Raise
  3. Reverse Plank Knee In
  4. Alt Cross Dumbbell Row - Squat
  5. Not So Average Squat Raise

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Meal Prep

Brittne_babe_Jackson5brittnebabe/Instagram

Brittne meal preps. “My favorite prep meal is brown rice, chicken, and baby spinach,” she says. Her tips for first time food preppers? “Create a menu based on the plan what you would like to eat and how much time you can spend on healthy cooking and meal preparation. Then create your shopping list that includes all the ingredients. Stay away from a bunch of recipes at the beginning because you do not want to get overwhelmed. Keep your food prep menu super simple and make sure that the meals include protein, greens, and carb,” she says.

Studies have found that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

💪🔥Body Booster: If you are truly committed to losing weight, you should try food prepping, as you will be more likely to eat healthier food and stick to your meal plan.

Fitness & Workouts

Sadie Lee Thomas in Onesie Shares “Body Shaking” 10-Minute Pilates Style Workout 

Sadielee_Thomas_sadieleethomas8
sadieleethomas/Instagram
Leah Groth
By Leah GrothAug 20, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Do you want a Pilates body without having to pay hundreds of dollars a month at a studio? Sadielee Thomas is famous for sharing her totally doable at-home workouts on social media. As part of her “10-Day Pilates-Inspired Foam Roller Challenge,” the influencer and NASM Certified Personal Trainer recently unveiled a 10-minute pilates-style workout that you can do in the comfort of your own home, without a reformer. “This Pilates Reformer inspired full body workout will leave your body shaking in just 10 minutes!” she writes in the caption. Here is everything you need to know about how to do the workout.

Pilates-Style Workout

For her “Full Body Strength,” she recommends 45 seconds on 15 seconds off for 5 rounds with 30 seconds of rest between rounds. Here is the workout, which she demonstrates in the clips.

  1. Kneeling quad stretch
  2. Static single-leg lunge with chest opener
  3. Side-lying leg swings
  4. Windshield wipers on foam roller

Glute Workout

Bodyweight exercises - fitness woman doing fire hydrants legs kickbacks. Active girl training glute muscles raising one leg to the side and back for strength training in outdoor gym on grass floor.Shutterstock

Sadielee recently shared a glute workout, recommending 12 to 15 reps and 2 to 3 rounds “depending on your fitness level.”

  1. Donkey kicks
  2. Side-lying leg extensions
  3. Standing glute kickback
  4. Fire hydrants
  5. Static glute bridge abductions

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

Walking Workout

Sadielee enjoys walking on the treadmill and recently shared a 50-minute walking workout. “Experience the ultimate blend of speed, incline, and interval challenges,” she wrote in in the caption.

  1. 5 min warm-up - 3.5 speed
  2. 10 min steady pace - 4.0 speed
  3. 7 min incline walk - 3.5 speed
  4. 5 min moderate pace - 3.5 speed
  5. 8 min interval walk - 3.0 ~ 3.5 speed
  6. 10 min speed variation - 4.0 ~ 4.5 speed
  7. 5 min cooldown 3.0 ~ 3.5 speed

Core Workout

If you want abs like Sadielee, try her core workout, which she recently shared via her Instagram. “This particular workout didn’t single-handedly transform my core. However, incorporating movements like these, along with a diet tailored to my goals, was pivotal in achieving core transformation post-pregnancy,” she wrote, recommending 12 to 15 reps and 2 to 3 rounds “depending on fitness level.”

  1. Squat chops
  2. Dumbbell windmills
  3. Dumbbells around the world
  4. Single-leg knee drive

Related: Brianna Joye in Exercise Set Reveals 3 Moves to Shape Your Arms and Waistline

Here Is What She Eats in a Day

Sadielee recently gave her followers a glimpse at her daily diet, which doesn’t involve any meal prep and enables her to hit her macros. “I need quick, efficient, and easy to grab, but I also want it to taste yummy. My goal with nutrition right now is to just hit about 1g of protein per lb of body weight!” she says. She starts with yogurt and a Fairlife protein chocolate milk. For lunch, she eats “adult Lunchables,” which she makes with sliced turkey, cheese, edamame, grapes, nuts, and healthy crackers. For dinner, she has Chicken Kofta with Tzatziki and lemon rice. She finishes her day off with dessert, a cashew butter dark chocolate bar, and a “sleepy girl mocktail” made with cherry juice and Poppi soda.

💪🔥Body Booster: If you want to get into shape without having to leave your home, find an online fitness trainer who regularly shares workouts on social media and start trying them out.

Fitness & Workouts

Nicole Winter Flashes Flat Abs and Shares Lower Body At-Home Workout for Beginners

nicole_winter_nicolemwinter_2
nicolemwinter_/Instagram
Leah Groth
By Leah GrothApr 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Do you need to get a workout but don’t feel like going to the gym? Doing a quick but effective at-home workout can be a game changer for anyone trying to lose weight – especially a beginner. Personal trainer Nicole Winter focuses on “beginner fitness,” sharing easy, at-home workouts with her hundreds of thousands of followers. “Busy gym? Working from home? Beginner? Must try lower body burn,” one of her recent videos reads. The best thing is, all you need is “one dumbbell, minimal space, and you’re good to go,” she says. Here is the workout – and a few of her other fitness tips.

Here Is Her Lower Body Workout

nicole_winter_nicolemwinter_1nicolemwinter_/Instagram

“Do this workout circuit one movement after the next with minimal rest,” Nicole says. She recommends four to five rounds total, with 60 to 90 seconds between each round.

  1. RDL x 12
  2. Squat to jump squat x 10 (squat to jump counts as one rep)
  3. Ice skaters x 16
  4. Alternating lateral lunge x 16 (8 reps per leg)
  5. Split squat x 10 (do 10 reps on the right and then follow up with 10 on the left)

Have a Plan

High Angle View Of A Workout Plan In Notebook At Wooden DeskShutterstock

Nicole recommends having a workout plan for the week ahead. “When I was new to the gym my biggest struggle was feeling overwhelmed when I went in without a plan.. add a busy gym on top of that and 😮‍💨🥴🫠. Having a plan for what to do makes the world of a difference so I hope this can help!” she wrote in an Instagram post.

Related: This Is Exactly How to Lose Body Fat This Year

Don’t Overcomplicate Exercise

In another post, she recommends keeping it simple when it comes to exercise. “Pretty much just a reminder for myself 🤣. STOP OVERCOMPLICATING IT. Give yourself 30 minutes to prioritize your health and you’ll be amazed at what such a small portion of your day can do,” she writes.

Break From Your Routine on Occasion

It’s not the end of the world…”if you don’t stick to your usual workout schedule,” Nicole writes in a post. “85% of the time I’m all about the routine and keeping up with my ‘healthy’ habits but sometimes, something has GOT to give.” She adds that “sometimes the things we place a lot of weight on aren’t actually all that serious in the grand scheme of things 🙌🏼 i know I’m not practicing what i preach, and yes absolutely runners should still prioritize strength, but it’s okay to not be perfect 100% of the time.”

RELATED: 11 Ways to Eat For Your Best Body After 40

Exercise on Vacation

Nicole is regularly asked if she works out on vacation. “The short answer: yes!!! 💪🏼🌴 The long answer.. i workout on vacation IF i want to, not because i feel like i have to. it feels good to keep a routine and I genuinely enjoy exercising.. so if i can squeeze in a quick workout on my trip and enjoy the hotel gym then heck yes im gonna do it,” she revealed in a post.

💪🔥Body Booster: Even if you only have 15 minutes at-home, try and slip in a workout. Doing a short but effective set can help you achieve your goals.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

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

Breakfast

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

Lunch

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

Green Smoothie

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

Pre-Workout Snack

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

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

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

Dessert

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

RDN Weighs in

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

Copyright Tara Collingwood

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

Try Eating More Vegetables, Expert Says

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

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

Nutrition & Diet

20 Things to Avoid While on Ozempic

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

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

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

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

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

Too Much Sugar

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

Ultra-Processed Foods

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

High-Fat Foods

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

Sitting All Day

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

Not Hydrating

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

Too Much Alcohol

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

Be Mindful of Portions

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

Be Mindful of Coffee

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

Don’t Skip Meals

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

Don’t Consider It a Quick Fix

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

Same Unhealthy Lifestyle

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

Protect Your Health

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

Carbonated Beverages

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

Long-Term Goals

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

Refined Carbohydrates

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

Watch Out For High Fiber

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

Junk Food

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

Spicy Foods

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

Always See a Medical Professional

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

Fried Foods

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

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

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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

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

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

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

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

She Does Multiple Leg Days a Week

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

She Does 8 to 12 Reps of Each Exercise

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

RDLS

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

Sumo Squat with Kettlebell

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

Glute Bridges

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

Cable Step Up

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

Seated Leg Curl

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

Core Exercise

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

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

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