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5 Cardio Workouts That Are Better Than Running

There are a handful of other workouts that may reap you even more benefits.

FACT CHECKED BY Christopher Roback
Portrait of young athletic woman sitting on dumbbell rack in gym.
Shutterstock/BLACKDAY
FACT CHECKED BY Christopher Roback

When you hear the term “cardio,” running is probably the first workout that comes to mind. After all, the only thing you need to take advantage of the benefits of pounding pavement is a pair of sneakers. However, according to experts, it isn’t the only cardio workout that can help you get into shape – and may not even be the best. “When you think of cardio running usually comes to mind, but if you have injuries, bad weather or just find it boring, here are my top 5 cardio alternatives to running, trainer Nikolai Puchlov, owner and head coach at Pro Kettlebell, tells The Body Network.


Rowing

Side view of man and woman doing exercises with rowing machine at gym.Shutterstock

The first workout he recommends is running. “You’ll be hard pressed to find someone in better cardiovascular shape than a person who rows at a high level, but you don’t need to be one of the boy’s in the boat to gain the benefit of rowing,” he says. “A concept2 rowing machine can be the perfect addition to your garage gym and they have a lot of training resources on their website.”

Related: 3 Things I Wish I Knew When I Started Weightlifting, According to Fitness Coach

Jump Roping

man skipping with jump rope in the park.Shutterstock

Jump roping is another efficient and free cardio workout you can do anytime, anyplace. “Boxers have been skipping rope for ages, keeping them light on their feet and able to endure long challenging bouts,” Puchlov points out. He recommends investing in a Crossrope, “the highest quality ropes I have come across and they have training resources as well,” he says.

Versa Climber

Versa_ClimberVersaClimber/Facebook

While “not for the faint of heart,” Puchlov is a big fan of the Versa Climber. “I can only describe the versa climber as mimicking running up a sand dune using your arms and legs as fast as you can,” he says. “I have never met a more feared machine in all my life and I love it and that’s why I have one in my gym.”

Assault Airbike

Shot of athlete woman exercising on assault air bike.Shutterstock

Next on his list, the Assault airbike. “A staple in crossfit gyms, air bikes can be used for steady state cardio as well as HIIT training.”

Related: Linn Lowes in Workout Gear Shares Booty-Shaping Glute Workout

Pro Kettlebells

pro_KettlebellsPro Kettlebell/Facebook

And last, but certainly not least, Nikolai recommends his own Pro Kettlebells. “No other piece of fitness equipment is more versatile, compact, and transportable than a kettlebell,” he says. “Kettlebells are used in military, law enforcement, first responders and just about anywhere a strength/cardio workout is needed. Aside from being the highest quality kettlebells in the world, Pro Kettlebell also has hundreds of workouts that range five minutes to one hour as well as low, med and high intensity.”

💪🔥Body Booster: Try mixing up your cardio workout with some kettlebells, which will also add the benefit of strength training to your workout. 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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Portrait of young athletic woman sitting on dumbbell rack in gym.
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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.

When you hear the term “cardio,” running is probably the first workout that comes to mind. After all, the only thing you need to take advantage of the benefits of pounding pavement is a pair of sneakers. However, according to experts, it isn’t the only cardio workout that can help you get into shape – and may not even be the best. “When you think of cardio running usually comes to mind, but if you have injuries, bad weather or just find it boring, here are my top 5 cardio alternatives to running, trainer Nikolai Puchlov, owner and head coach at Pro Kettlebell, tells The Body Network.


Rowing

Side view of man and woman doing exercises with rowing machine at gym.Shutterstock

The first workout he recommends is running. “You’ll be hard pressed to find someone in better cardiovascular shape than a person who rows at a high level, but you don’t need to be one of the boy’s in the boat to gain the benefit of rowing,” he says. “A concept2 rowing machine can be the perfect addition to your garage gym and they have a lot of training resources on their website.”

Related: 3 Things I Wish I Knew When I Started Weightlifting, According to Fitness Coach

Jump Roping

man skipping with jump rope in the park.Shutterstock

Jump roping is another efficient and free cardio workout you can do anytime, anyplace. “Boxers have been skipping rope for ages, keeping them light on their feet and able to endure long challenging bouts,” Puchlov points out. He recommends investing in a Crossrope, “the highest quality ropes I have come across and they have training resources as well,” he says.

Versa Climber

Versa_ClimberVersaClimber/Facebook

While “not for the faint of heart,” Puchlov is a big fan of the Versa Climber. “I can only describe the versa climber as mimicking running up a sand dune using your arms and legs as fast as you can,” he says. “I have never met a more feared machine in all my life and I love it and that’s why I have one in my gym.”

Assault Airbike

Shot of athlete woman exercising on assault air bike.Shutterstock

Next on his list, the Assault airbike. “A staple in crossfit gyms, air bikes can be used for steady state cardio as well as HIIT training.”

Related: Linn Lowes in Workout Gear Shares Booty-Shaping Glute Workout

Pro Kettlebells

pro_KettlebellsPro Kettlebell/Facebook

And last, but certainly not least, Nikolai recommends his own Pro Kettlebells. “No other piece of fitness equipment is more versatile, compact, and transportable than a kettlebell,” he says. “Kettlebells are used in military, law enforcement, first responders and just about anywhere a strength/cardio workout is needed. Aside from being the highest quality kettlebells in the world, Pro Kettlebell also has hundreds of workouts that range five minutes to one hour as well as low, med and high intensity.”

💪🔥Body Booster: Try mixing up your cardio workout with some kettlebells, which will also add the benefit of strength training to your workout. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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.

If you hate running you aren’t alone. In 2020 Strava released the findings of their Why We Run survey, compiling data from 25,000 runners around the world. They found that a measly eight percent of runners actually love it, while half confessed to either hating running or, saying that they “merely tolerate it.”

Grace White, a fitness influencer with over 408,00 followers, is famous for sharing short but effective home workouts tailored to blast fat and burn calories. In a recent viral TikTok video she reveals that she is one of the many people who “hates” running, so she created a variety of HIIT workouts to replace it.

“Do this instead of running and burn so many calories,” a voiceover says in one of the clips. “This circuit will make you sweat.” She recommends repeating the circuit three times, demonstrating each move in the clip.

@gracewhitefit

I could barely catch my breath during this! 🔥 Follow along for more workouts! #cardiocircuit #weightloss #athomeworkouts #hiitcircuit #fitnesstip

Grace White’s HIIT Workout to Replace Running

  • Jump Squats (15 reps)
  • Jumping Lunges (10 reps each leg)
  • Squat Toe Touches (10 reps each leg)
  • Burpees (10 reps)
  • Spiderman to Pushup (8 reps each leg)
  • Crab Toe Touches (10 reps each leg)

According to the Mayo Clinic, running is great for cardiovascular health, muscle building, and weight loss. “For every mile run, the average person will burn approximately 100 calories,” they say. However, many people find running hard on their knees and can sustain injuries as a result.

Related: Top 10 Superfoods Every Woman Should Eat for the Best Body

Why are HIIT workouts a great alternative? There is lots of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective, because you can achieve calorie-blasting results in a brief period of time.

Grace has shared a bunch of other running-replacement HIIT-style workouts on her TikTok channel. Be sure to follow her for more workout videos.

💪🔥Body Booster: While running is an effective workout backed by lots of health benefits, those who aren’t a fan of pounding the pavement can benefit from a short-but-intense HIIT style workout.

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.

Jess, who goes by the handle @pitalifts, is a TikTok influencer and Latina weight loss coach who shares about her experiences losing weight. In one viral video, she reveals the different kinds of cardio that helped her get into her best shape ever. “I've lost over 30 pounds, and I want to talk about the different kinds of cardio that I tried during my weight loss journey from easiest to hardest, and what I liked and didn't like,” she says at the start of the clip. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tactics.


1. Incline Walking

Incline,Threadmill,,,Gym,Incline,Threadmills,walking,running,gym,exerciseShutterstock

“The first was actually incline walking,” Jess reveals in the video. “I think [it] is perfect if you're just starting out because it's low impact and there's very little chance of injury,” she explains. “Walking is an excellent way to get started in exercise,” agrees Collingwood. If you don’t want to jog/run, elevating the incline on the treadmill is a great way to get your heart rate higher, she adds. “However, be careful with how much and how long you do the incline. Start with just a few degrees for a few minutes. Bring it back down for a few minutes and raise it again, repeating several times in interval style. I have seen people get injured by doing too much incline too quickly and not letting their body acclimate to it.”

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

2. Cycling

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The second workout on her list? Cycling, “because it's also low impact, but you can increase the resistance and increase the intensity of it,” Jess explained. “Cycling is great for people who don’t want the impact of running or walking,” agrees Collingwood. “You can easily adjust the intensity, as she says with speed and resistance. It is a great way to get the heart rate up and sweat.”

3. StairMaster

StairMaster, steps, stairs, treadmill,gym, machine, exercise,Shutterstock

The third workout was the StairMaster, “which is a little more intense, but you can start off slow with five minutes, move up to 10, then 15,” she said. “I love it. I have a bad knee and honestly it didn't even bother me.” Stair stepping machines can be very intense and difficult for beginners, says Collingwood. “An elliptical might be easier on the knees. Once you are used to the motion of the elliptical, maybe then you can try the stair stepping machine for a few minutes and work up from there.”

4. Running

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The last workout that aided in her weight loss was running. “I actually tried to run when I was 160 pounds, which was such a bad idea because all I did was hurt my joints,” she said. “What I did was just wait until I was a little bit lighter to start running again.” Collingwood maintains that running is an excellent calorie torcher, but it is difficult on the knees and other spots like hips and glutes. “Start with a walk/run interval so you can get a rest period of walking between the harder running intervals. Sign up for a race like a 5K to increase motivation and have a goal to work towards,” she says.

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

5. Here Is How Often You Should Exercise

@pitalifts

#weightlossprogress #weightlosstransformation #weightlossgoals2023 #weightlossjouney💗 #lossweighttips

Physical activity is anything that gets your body moving. Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity, according to the current Physical Activity Guidelines for Americans.

💪🔥Body Booster: Many fitness experts maintain that walking on an incline is a better workout for burning fat and building muscle than running on a flat surface.

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

Fitness,,workout,,Gym,Exercise,,Healthy,In,Exercise,kettleball,weights,kettlebellShutterstock

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

A bodybuilder in shape is swinging kettlebell while standing in a gym.Shutterstock

“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

One woman doing goblet squat exercise in a gym with a dumbbellShutterstock

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

Female athlete doing squats holding a medicine ball standing on a rooftop. Woman doing workout using medicine ball with an agility ladder by her side on rooftop.Shutterstock

“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

Fitness man doing lunges leg exercise lunge exercising legs. Male fitness model doing alternating bodyweight Lunge workout training glutes, hamstrings and quadriceps.Shutterstock

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

Fitness woman doing lunges exercises.Shutterstock

“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.”

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

4. Burpees

Horizontal wide shot of sporty young man and woman exercising in morning in loft living room at homeShutterstock

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

Slim fitness young woman Athlete girl doing plank exercise outside. Concept training workout crossfit gymnastics cross fit.Shutterstock

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

Portrait of a handsome man doing side plank at gymShutterstock

“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

Fitness,,Sport,,People,,Exercising,skipping,jumo,rope,outdoor,workoutShutterstock

“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

Portrait of fit young woman with jump rope in a park. Fitness female doing skipping workout outdoors on a sunny day.Shutterstock

“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

Training,Cycling,Machines,cardio,bike,gym,fitness,exercise,workoutShutterstock

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

Side view of young fit female with device on arm and earphones doing cardio practice on stationary exercise bicycle in gymShutterstock

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

Woman training with battle rope in cross fit gymShutterstock

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

Nutrition facts. Close-up.Shutterstock

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

Fitness,plank,Mountain,Climber,Exercises,home,fitnessShutterstock

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

Gym and dumbbell weight training equipment on sport ,Healthy life and gym exercise equipments and sports concept ,copy spaceShutterstock

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.

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FACT CHECKED BY Alek Korab
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 is important for our health because it directly impacts our mental and physical wellbeing. Keeping in shape also helps our body fight off diseases, reduce stress and lower blood pressure as well as strengthen bones and muscles. Moreover, staying fit improves our mental health by improving focus, concentration, mood, and self-esteem, as well as reducing anxiety. Maintaining our fitness creates a synergy that improves our overall well being, giving us a sense of intrinsic value, meaning and purpose. Attaining your dream body and fitness level is achievable through physical activity and exercise. Here are 5 ways to stay in shape and achieve your dream body:


1. Walking

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Walking is a low impact exercise that helps maintain a healthy weight and tone your body. Walking eases joint pains, improves blood circulation, lowers blood sugar and supports cardiovascular health.

Related: Woman Lost 45 Pounds in 3 Months With These 5 Simple Hacks

2. Dancing

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Dancing is a physical activity that can be transformed into a full body exercise routine. Dancing helps fat loss, strengthen your heart, and tones your body. It also improves balance, coordination and mood.

3. Swimming

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Swimming is an excellent aerobic activity that gives you a full body workout. Swimming helps you burn calories, tone and manage your body weight. This full body exercise also helps build lean muscle, strength and endurance.

4. Cross Training

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Cross training encompasses a mix of exercise activities that challenges the body and targets multiple muscle groups. It boosts cardiovascular endurance and improves mental focus while strengthening and building muscle.

5. Interval Training

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Interval training is a fitness exercise that alternates the speed and intensity of a workout routine. Interval training burns fat, boost metabolism, improves cardiovascular health, while building lean muscle and strength.

Related: I Lost 40 Pounds Just by Walking Here’s How You Can Do It Too

5. Common Mistakes to Avoid

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The most common mistakes people make are setting unrealistic goals and failing to match exercising to their fitness levels. Overdoing any exercise can lead to injury and burn-out. Set achievable goals and match exercise intensity and frequency to your fitness level. This will allow you to build your strength and endurance gradually to achieve that toned body and fitness level. Always start exercising gently with warm up and stretching to avoid injury and most importantly, choose an activity you really enjoy in order to have fun while you stay fit and develop your dream body.

💪🔥Body Booster: Dancing helps fat loss, strengthen your heart, and tones your body

Christopher Clarke, is a certified AFAA trainer with in-depth expertise in the fields of Wellness Assessments, Personal Training, Body Building, Group Fitness Training and Rehabilitation.

Sarah Mackay liftwsarah
I'm a Fitness Expert and Here Are 3 Tips to Get Shredded in 60 Days
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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.

We've all been there—trying diet after diet only to end up back where we started. Fitness coachSarah Mackay knows this struggle all too well. Once a gym-avoider battling an eating disorder, Sarah transformed her life through fitness and discovered what really works for long-term results. "After 60 long days of dieting, I'm finally shredded and it was so much easier than I thought it was going to be," Sarah shares. Keep reading to discover her three key principles that will help you not just lose weight, but keep it off for good.

Why Most Diets Fail

The world is full of fad diets promising quick results, but statistics show they rarely work long-term. "According to a 2007 review of weight loss studies, sustained weight loss after a period of dieting is actually the exception, not the rule," Sarah explains in her video. The problem isn't you—it's how these diets are designed. Quick fixes lead to quick losses, but without a maintenance strategy, you'll likely bounce back to old habits once the diet ends.

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

Understanding Calorie Deficit

Weight loss comes down to one simple principle: calorie deficit. "Weight loss isn't actually as hard as many people make it out to be and it all comes down to a calorie deficit, where you just eat fewer calories on a daily basis than your body burns," Sarah says. Your body burns calories through resting, exercise, non-exercise activities, and digestion. Creating a deficit means eating less than your body burns daily.

Finding Your Maintenance Calories

Before starting any weight loss journey, you need to know your starting point. "Calculating your maintenance calories is actually nowhere near as hard as it may sound," Sarah points out. Your maintenance calories are simply how much you need to eat to maintain your current weight. Once you have this number, you can create your deficit by eating less than this amount each day.

Choosing Your Weight Loss Rate

You need to decide how quickly you want to lose weight. "A slower, more sustainable rate of weight loss means losing around 0.5% of your body weight each week," Sarah recommends. For faster results, you can aim for 1% weekly loss, but this requires a larger calorie cut. For a 135-pound person eating 2,500 maintenance calories, a 0.5% loss means reducing to 2,150 calories, while 1% requires cutting to 1,825 calories daily.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Why Slower Is Often Better

The temptation to lose weight quickly is strong, but patience pays off. "A more sustainable rate of loss allows you to have a little bit more flexibility in your diet and enjoy free meals without completely derailing your progress," Sarah explains. This balance isn't just more enjoyable—it's actually the key to long-term success rather than yo-yo dieting.

Adjusting As You Go

As you lose weight, your body adapts by burning fewer calories. "After a few weeks of dieting, your initial deficit probably won't be much of a deficit at all," Sarah warns. This explains why many people hit plateaus despite doing everything "right." The solution is simple: periodically drop your calories down a bit more or increase your activity level to maintain your deficit.

The Exercise Factor

While diet alone can create a deficit, exercise gives you more flexibility. "Including exercise into your plan gives you a way to burn calories and means you don't have to aggressively cut your food in order to stay within your calorie deficit," Sarah shares. Plus, working out is what gives you that toned, shredded look once the weight comes off.

Finding Exercise That Works For You

Not all workouts are created equal when it comes to calorie burn. "Exercises that are higher intensities, such as running or HIIT, will burn much more calories within a small time frame in comparison to lower intensity exercises such as walking," Sarah points out. The best workout plan is one you can maintain long-term, whether that's daily walks or intense HIIT sessions.

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

Sarah's Personal Sweet Spot

Everyone's ideal exercise routine is different. "Personally, getting in around 8,000 to 15,000 steps each day and doing a light to moderate form of cardio two to five times a week seems to be the sweet spot for me that I can maintain in the long run," Sarah reveals. For a more shredded look, she recommends weight training about three times weekly plus eating around one gram of protein per pound of body weight.

The Consistency Factor

Weight loss isn't about perfection—it's about persistence. "A consistent calorie deficit, no matter how long it takes you, inevitably will lead to weight loss," Sarah emphasizes. Consistency turns healthy eating into a routine, helping you avoid weight gain rebounds after dieting. Don't worry about slip-ups; what matters is getting back on track quickly.

The Post-Diet Plan

Most diets fail because they don't address what happens after you reach your goal. "Without a plan to maintain our weight once it's off, it is inevitable that we go back to old eating habits and rebound on the weight that we've just lost," Sarah cautions. The key is having a concrete strategy for maintenance from day one.

RELATED:20 Superfoods for People Over 50

Transitioning To Maintenance

Once you reach your goal, it's time to shift gears. "You're going to need to come out of your deficit straight away and shift immediately to your maintenance calories for your new weight," Sarah advises. This direct approach lets your body recover from the stress of dieting while preventing the urge to binge that often happens after restriction ends.

Finding Your New Maintenance Level

Your new maintenance calories won't be the same as before you lost weight. "Finding your sweet spot for your new maintenance calories will take a little bit of trial and error," Sarah says. Start by adding about 200-600 calories to your diet intake, then monitor your weight. If it remains stable for a week, you can gradually add more calories until you find your maximum maintenance level.

The Freedom Factor

The goal of maintenance is to eat as much as possible while keeping your weight stable. "The more food that you are able to eat, the less you will feel restricted and the more likely you are able to stick to a healthy eating plan that allows you to maintain your new body weight," Sarah explains. This freedom is what makes your results truly sustainable for life.

Conclusion

Following these three principles—smart dieting, appropriate exercise, and having a maintenance plan—is the key to not just getting shredded, but staying that way. Sarah's approach proves that weight loss doesn't have to be miserable or temporary. By focusing on these fundamentals and avoiding quick fixes, you can transform your body and keep it that way for good. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Cheerful female nutrition adviser with green apple and tape measure smiling at camera, standing at clinic office, free space. Weight loss specialist promoting healthy eating habits
I'm a Dietitian and These 5 Foods Actually Lower Blood Sugar Levels
Shutterstock
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.

Are your blood sugar levels high? While there are drugs that stabilize blood sugar, maintaining a healthy diet is also an effective tool for lowering it. Sophie Lauver of Aeroflow Diabetes, a Registered Dietitian and Board Certified Health and Wellness Coach, spoke to Body Network about the best foods to reduce blood sugar levels. “Unfortunately, one food alone won’t reduce blood sugar levels. But, a well-planned diet including lots of nutrient-dense foods (and the inclusion of physical activity) can play a huge role in improved blood sugar levels,” she says. According to Lauver, below are some foods that, as part of a healthy diet and lifestyle, will help lower blood sugar.

Berries

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The first food you should eat to reduce blood sugar? Berries. “Berries are high in fiber and low in carbohydrates and can slow glucose absorption into the bloodstream,” says Lauver. “They’re rich in antioxidants and can reduce and repair stress put on our bodies.” Blueberries, strawberries, and raspberries are all great options.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Lentils

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Lentils are an excellent lean protein that contains carbohydrates. “This mighty pairing of lean protein + carbohydrate can keep you full and mitigate the impact of glucose spikes into your bloodstream, stabilizing your blood sugar,” she says. How should you eat lentils? Add them to soups, cook and eat as a side, or throw them in salads.

Quinoa

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Quinoa is a whole grain, “meaning the grain has not been stripped of its natural vitamins, minerals, and nutrients,” she says. “Whole grains have more fiber than refined grains and have a lower glycemic index.” Eat quinoa instead of white rice, or even add into a soup for some texture.

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

Nuts and Seeds

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Nuts and seeds are another great blood sugar-lowering food. “Healthy fats, like those from plant-based nuts and seeds, when paired with carbohydrates, can slow the absorption of carbohydrates and allow for less of a spike in blood sugar,” she says.

Flaxseed

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Also, infuse your menu with flaxseed. “Flaxseed is a powerhouse that is rich in Omega 3s, fiber, and antioxidants, and may help lower blood pressure, lower triglycerides, reduce the risk of some cancers, help digestion, and improve insulin sensitivity,” she says. “Omega 3s may aid in glucose control, and research is ongoing.” Not sure how to eat flaxseed? It makes a great addition to a smoothie or smoothie bowl. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Danielle Pashko thesoulhakker
Copyright thesoulhakker/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.

Everyone knows that eating an abundance of fast or calorie-rich food – or skipping exercise – can cause you to pack on pounds. However, there are a lot of habits that will also make you gain more weight that are a little more undercover. Are you making any avoidable mistakes that can make you gain more weight? Body Network asked Danielle Pashko, Functional Nutritionist, health coach, and author of Breaking Your Fat Girl Habits: weight loss mistakes even healthy chicks make! to reveal some of the most common missteps people take that lead to weight gain.

1. "I Can Eat Whatever I Want If I Exercise."

If you think you can eat whatever you want if you exercise, “think again,” says Pashko. “Over-exercising can trigger intense hunger, leading you to consume more calories than you burned. Without mindful eating, workouts won’t cancel out overeating,” she explains.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

2. "Gluten-Free Means Healthy."

Gluten-free does not mean healthy, according to Pashko. “Many gluten-free products—like breads, pastas, and cereals—are higher in carbs and calories than their traditional counterparts. They may be free of gluten, but that doesn’t make them a weight-loss-friendly choice,” she says.

3. "Adding MCT Oil or Butter to Coffee Boosts Metabolism."

Adding MCT oil or butter to coffee doesn’t necessarily boost metabolism. “If you’re following a ketogenic diet or intermittent fasting, this might work. But if you’re also consuming moderate to high carbs, adding extra fat can quickly lead to weight gain,” Pashko explains.

4."Sushi Is Just Rice and Fish."

Sushi isn’t always the best choice for weight loss. “Many sushi rolls are loaded with hidden sugars, sauces, and fried ingredients. Even seemingly healthy dishes like chicken teriyaki can be packed with hidden calories and additives,” says Pashko.

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

5. "It’s From a Health Food Restaurant, So It Must Be Good for Me."

Health food restaurants don’t always serve diet foods. Pashko points out that many “healthy” restaurant dishes—like oversized salads or grain bowls—can easily exceed 1,000 calories. “I’ve analyzed menus firsthand and was shocked at the sneaky ingredients hiding in so-called health foods.”

6. "Intermittent Fasting Helps With Weight Loss—No Matter What."

Intermittent fasting isn’t a foolproof plan for losing weight. “While fasting can be effective, some people become so ravenous at their first meal that they overcompensate by eating double. Portion control is still essential for success,” says Pashko

7. "Trendy Supplements Like Creatine Enhance Every Diet."

Trendy supplements might seem like a quick-fix for weight loss, but they aren’t. “Creatine and other trendy add-ins can cause water retention and unintended weight gain. Before following the latest TikTok wellness hack, consider whether the benefits outweigh the side effects,” she says.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

8. "Eating a Big Meal Before a Workout Fuels Performance."

No, eating a big meal before exercise won’t necessarily fuel your performance at the gym. “A light snack can help stabilize blood sugar, but a full meal before exercise often leads to post-workout hunger—resulting in two full meals and undoing the calorie burn,” says Pashko.

9. "Strength Training Alone Is Enough to Slim Down."

Strength training is hyped as the best workout for fat loss. However, lifting might not be enough if you want to lose weight. “Resistance training is essential for metabolism and muscle health, but weight loss is difficult without incorporating some form of cardio,” Pashko maintains.

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

10. "Healthy Snacks Are Unlimited."

Just because a snack is healthy, doesn’t mean you can eat unlimited amounts. “Snacking is only beneficial when it stabilizes blood sugar and prevents overeating at meals,” Pashko points out. “Keep snacks under 200 calories, with less than 5g of sugar and 30g of carbs, plus protein and fiber to keep you full. Munching on an entire bag of organic popcorn or gluten-free pretzels? That’s a disguised way of eating junk food and marketing it as healthy. Stick to real food like hard-boiled eggs, Greek yogurt, or a few turkey slices.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.