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The Perfect Full-Body Beginner Workout From a Fitness Coach

Jordan Morgan offers up an at-home workout that anyone can do.

Leah Groth
By Leah GrothApr 07, 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 Tara Collingwood, ms, rdn, cssd, acsm-cpt
Jordan_Morgan3
jordan_morgan_/TikTok
Leah Groth
By Leah GrothApr 07, 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 Tara Collingwood, ms, rdn, cssd, acsm-cpt
Fitness & Workouts

Do you want to embark on your fitness journey but don’t know where to start? Jordan Morgan (@jordan_morgan_) is a fitness coach and social media influencer who shares content on how to get into shape. In a recent viral video, she gifts her followers with a great, full-body workout perfect for beginners. “If I was a beginner starting in the gym, this is the full body workout I would not be skipping,” she says at the start of the clip. Before you hit the gym, The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, offers some extra advice. “Always warm up before any weight session so you aren’t lifting heavy weight with cold muscles,” she says. “Do just 5 minutes on the elliptical to get the legs and arms working.” Here is the workout:

Dumbbell Goblet Squat

Determined female athlete looking away and doing goblet squat with heavy kettlebell during intense training in spacious light gymShutterstock

“The first movement that we're starting with is a dumbbell goblet squat,” Jordan says. “I love this one because if you haven't progressed to a full back squat yet using the barbell, this is a great way to build the foundations of a squat. Learn the technique, build your mobility, and then you can move to a regular barbell squat. Later on, I want you to perform 10 reps of your squat.” Collingwood agrees that this is an excellent simple “but not easy” squat that is great for beginners, “but can be quite challenging even if you are advanced depending on how much weight you use.”

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

Seated Single Arm Dumbbell Shoulder Press

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

The next exercise is a seated single arm dumbbell shoulder press. “Again, I love this one because a barbell shoulder press can be quite an awkward movement, especially if you're a beginner. So all you need to do is take a seat on a box, dumbbell comes up into one shoulder, keep it in a nice neutral position. We don't want it facing out or in. We kind of want it in between the two. And then from there, you're going to drive all the way up, head through the shoulder at the top, control back down,” she says, recommending 10 reps per side. “You're going to do both of these movements back to back for three sets.” Collingwood agrees that this is a great exercise. “You can advance to doing both arms at the same time to save time!” she adds.

Kettlebell Deadlift

Kettlebell,Training,Gym,weights,training,exercise,Shutterstock

The first exercise of the next set is a kettlebell deadlift. “Now, if you want to use your dumbbell for this one, you can otherwise go ahead and grab the kettlebell. It places you in a really nice position so you can stay nice and neutral with your deadlift,” Jordan explains. “It's really important that you're maintaining a nice neutral spine. This is actually quite a tough movement if you're a beginner. So using something like a kettlebell is a great starting point.” She suggests doing 10 reps. “Deadlift is an excellent exercise that works the leg but also the core and lower back,” says Collingwood. “Definitely do with a dumbbell if you’re purchasing equipment at home and don’t want to have to get a kettlebell. All you need is a weight to hold when you go down. Make sure you watch videos or have a trainer help you with form if you are just starting out.”

Single Arm Bent Over Row

Slim, bodybuilder girl, lifts heavy dumbbell standing in front of the mirror while training in the gym. Sports concept, fat burning and a healthy lifestyle.Shutterstock

“Then you're going to go straight into a single arm bent over row,” says Jordan. “If you want to, you can use a box or a bench or something for support. I want you to think about pulling the dumbbell in towards your hip, squeeze at the top, control down. If you feel comfortable in this position, you can take away the box or the bench and you can just go freestanding. And I want you to go for 10 each side of this one.” Collingwood is a fan of the exercise, “to work the back and also engage the shoulders and triceps,” she says. “The slower you go the harder it is!”

RELATED: The Best Tips to Improve Running According to Coach

Plank Pull Through

Concentrated beautiful young sportswoman doing plank exercise on mat in gymShutterstock

The last exercise is a core movement, the plank pull through. “Absolutely love this movement. You can either do it in a full plank. I want you to think about keeping your hips really nice and still, so we don't want to be swaying side to side, so you're really keeping your core nice and engaged. If that feels tough, you can actually drop down to your knees. You'll keep that nice strong core position, and I want you to go for 10 to 20 reps, depending on how it feels for you to finish off. You'll do three sets of that, and that's it,” she says. “That's your beginner workout. Super easy, whether you're at the gym, at home, give it a go.” Collingwood also likes to finish workouts with core exercise. “It is difficult but also a good way to start to wind down at the same time,” she explains. “Isometric (holding) exercise is excellent for muscle endurance, or teaching more muscles to work longer. Planks engage everything. I love them!”

💪🔥Body Booster: If you are just getting started on your fitness journey, choose a few easy to learn exercises and master them before you progress to more complicated ones.

@jordan_morgan_

WORKOUT DETAILS DOWN BELOW 👇 The perfect full body beginner workout if you’re new to the gym or training in general and want to ease yourself in slowly! These movements target your lower body, upper body and core! Warm up as needed 3 sets: DB goblet squat x10 Seated shoulder press x10 each side 3 sets: KB deadlfit x10 Single arm bent over row x10 each side 3 sets: DB pull through x10-20 Rest as needed throughout the whole workout! #beginnerworkout #fitnesscoach #personaltrainer #workoutmotivation #workoutroutine #gymgirl #gymworkout #gymmotivation @Oner Active @Gymshark

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Fitness & Workouts

The Perfect Full-Body Beginner Workout From a Fitness Coach

Jordan_Morgan3
jordan_morgan_/TikTok
Leah Groth
By Leah GrothApr 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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 to embark on your fitness journey but don’t know where to start? Jordan Morgan (@jordan_morgan_) is a fitness coach and social media influencer who shares content on how to get into shape. In a recent viral video, she gifts her followers with a great, full-body workout perfect for beginners. “If I was a beginner starting in the gym, this is the full body workout I would not be skipping,” she says at the start of the clip. Before you hit the gym, The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, offers some extra advice. “Always warm up before any weight session so you aren’t lifting heavy weight with cold muscles,” she says. “Do just 5 minutes on the elliptical to get the legs and arms working.” Here is the workout:

Dumbbell Goblet Squat

Determined female athlete looking away and doing goblet squat with heavy kettlebell during intense training in spacious light gymShutterstock

“The first movement that we're starting with is a dumbbell goblet squat,” Jordan says. “I love this one because if you haven't progressed to a full back squat yet using the barbell, this is a great way to build the foundations of a squat. Learn the technique, build your mobility, and then you can move to a regular barbell squat. Later on, I want you to perform 10 reps of your squat.” Collingwood agrees that this is an excellent simple “but not easy” squat that is great for beginners, “but can be quite challenging even if you are advanced depending on how much weight you use.”

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

Seated Single Arm Dumbbell Shoulder Press

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

The next exercise is a seated single arm dumbbell shoulder press. “Again, I love this one because a barbell shoulder press can be quite an awkward movement, especially if you're a beginner. So all you need to do is take a seat on a box, dumbbell comes up into one shoulder, keep it in a nice neutral position. We don't want it facing out or in. We kind of want it in between the two. And then from there, you're going to drive all the way up, head through the shoulder at the top, control back down,” she says, recommending 10 reps per side. “You're going to do both of these movements back to back for three sets.” Collingwood agrees that this is a great exercise. “You can advance to doing both arms at the same time to save time!” she adds.

Kettlebell Deadlift

Kettlebell,Training,Gym,weights,training,exercise,Shutterstock

The first exercise of the next set is a kettlebell deadlift. “Now, if you want to use your dumbbell for this one, you can otherwise go ahead and grab the kettlebell. It places you in a really nice position so you can stay nice and neutral with your deadlift,” Jordan explains. “It's really important that you're maintaining a nice neutral spine. This is actually quite a tough movement if you're a beginner. So using something like a kettlebell is a great starting point.” She suggests doing 10 reps. “Deadlift is an excellent exercise that works the leg but also the core and lower back,” says Collingwood. “Definitely do with a dumbbell if you’re purchasing equipment at home and don’t want to have to get a kettlebell. All you need is a weight to hold when you go down. Make sure you watch videos or have a trainer help you with form if you are just starting out.”

Single Arm Bent Over Row

Slim, bodybuilder girl, lifts heavy dumbbell standing in front of the mirror while training in the gym. Sports concept, fat burning and a healthy lifestyle.Shutterstock

“Then you're going to go straight into a single arm bent over row,” says Jordan. “If you want to, you can use a box or a bench or something for support. I want you to think about pulling the dumbbell in towards your hip, squeeze at the top, control down. If you feel comfortable in this position, you can take away the box or the bench and you can just go freestanding. And I want you to go for 10 each side of this one.” Collingwood is a fan of the exercise, “to work the back and also engage the shoulders and triceps,” she says. “The slower you go the harder it is!”

RELATED: The Best Tips to Improve Running According to Coach

Plank Pull Through

Concentrated beautiful young sportswoman doing plank exercise on mat in gymShutterstock

The last exercise is a core movement, the plank pull through. “Absolutely love this movement. You can either do it in a full plank. I want you to think about keeping your hips really nice and still, so we don't want to be swaying side to side, so you're really keeping your core nice and engaged. If that feels tough, you can actually drop down to your knees. You'll keep that nice strong core position, and I want you to go for 10 to 20 reps, depending on how it feels for you to finish off. You'll do three sets of that, and that's it,” she says. “That's your beginner workout. Super easy, whether you're at the gym, at home, give it a go.” Collingwood also likes to finish workouts with core exercise. “It is difficult but also a good way to start to wind down at the same time,” she explains. “Isometric (holding) exercise is excellent for muscle endurance, or teaching more muscles to work longer. Planks engage everything. I love them!”

💪🔥Body Booster: If you are just getting started on your fitness journey, choose a few easy to learn exercises and master them before you progress to more complicated ones.

@jordan_morgan_

WORKOUT DETAILS DOWN BELOW 👇 The perfect full body beginner workout if you’re new to the gym or training in general and want to ease yourself in slowly! These movements target your lower body, upper body and core! Warm up as needed 3 sets: DB goblet squat x10 Seated shoulder press x10 each side 3 sets: KB deadlfit x10 Single arm bent over row x10 each side 3 sets: DB pull through x10-20 Rest as needed throughout the whole workout! #beginnerworkout #fitnesscoach #personaltrainer #workoutmotivation #workoutroutine #gymgirl #gymworkout #gymmotivation @Oner Active @Gymshark

Fitness & Workouts

6 Full-Body Workouts to Activate Every Muscle Group

Cara D'Orazio3
Michelle Rose
Cara D’orazio
By Cara D’orazioSep 15, 2024
Cara D’orazio
Certified Personal Trainer and Group Fitness Instructor with 19 years of experience; Owner of C.G.M. Fitness, Inc.
Specializes in strength, barre, and Pilates with a commitment to making fitness accessible and enjoyable through ...
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As a certified personal trainer through the American College of Sports Medicine since 2005, I can tell you that doing full-body workouts gives you more bang for your buck. You can incorporate both lower and upper body movements in the same compound exercise, saving time instead of working them separately. These exercises also offer improved balance, better stability, enhanced coordination, and greater core strength. So, there's a whole host of benefits to doing full-body workouts rather than focusing on one muscle group at a time, especially since saving time is crucial nowadays. Here's how to do it.

Preparatory Steps to Take Before Starting a Workout Routine

Fit woman talking to her trainer at the gym.Shutterstock

If you are new to strength training, first, you should get a doctor's clearance, especially if you have any underlying issues. For example, if you have a heart issue or a bone or joint issue, it's very important to get clearance from your doctor.

If you can't afford to do a ton of personal training sessions, try to buy a few sessions so you can be led in the general, correct direction with form, how to set up their exercise program, and make sure you're doing things correctly. The number one reason why people stop is that they're usually not doing things correctly. They get frustrated, they don't want to continue because they're not seeing results, or they get hurt. So, finding a properly certified trainer is important because a lot of trainers become certified overnight. Many coaches hold certifications such as ACSM, AFAA, NASM, and ACE. These are key qualifications to look for in a trainer's credentials.

First Full-Body Exercise I'd Recommend: Squat With Bicep Curl, Transitioning Into Press

Women working on their triceps with dumbbells at the gymShutterstock

The first full-body exercise I would recommend is a squat combined with a bicep curl and then transitioning into a military or shoulder press. So, you would stand with your feet hip-width apart and parallel. You're holding two weights at your sides. They could be any size between five to 15 pounds, depending on your level. So, when you sit into the squat, you want to press your weight back into your heels. Your butt is all the way back and down. You want to bring your butt so it's almost down in line with your knees, but not quite parallel to your knees because then you could hurt your knees. You come up, press the hips forward, curl the arms, so you bring your thumbs to your shoulder height with the weights in them. The elbows stay back against your rib cage. And when you're standing tall, you're pressing those weights overhead into the military press. In the military press, you want to make sure you're not locking your elbows. You keep your head straight, and your elbows are close to your ears.

Second Full-Body Exercise I'd Recommend: A Push-Up With a Glute Raise at the Top

Smiling female with friend are having work out with their own weight. They are doing complicated push-ups and raising one leg.Shutterstock

The second is a push-up with a glute raise at the top. You would start in a plank position with your wrists directly underneath your elbows and your elbows underneath your shoulders, ensuring your knees are directly underneath your hips. If possible, raise your knees off the floor; otherwise, you can keep your knees down. Perform your push-up by bending your elbows at a 90-degree angle to your sides. As you come all the way up, straightening your elbows at the top, you then proceed to the top of the plank movement, lifting your right leg up while squeezing your glutes. Follow by lifting your left leg up and squeezing your glutes, effectively working your chest, core, and glutes.

RELATED:Cara Metz Reveals 15-Minute Workout for Women Over 40

Third Full-Body Exercise I'd Recommend: The Quadruped Exercise

Active Asian young adult doing bodyweight glute and leg exercises on outdoor grass. Fitness woman doing donkey kick exercise for glutes strength training, butt toning and body core health.Shutterstock

The Quadruped exercise targets multiple muscle groups, including the core and back for stability. It particularly engages the lower back and lats.

Starting in a kneeling position with your hands on the floor, essentially on all fours, you extend your right leg straight back while simultaneously reaching your left arm forward. Ensure your elbow is aligned with your ear and your leg is straight and extended behind you. After holding this position briefly, lower your arm and leg, then switch to the other side, always moving the opposite arm and opposite leg together. Additionally, by engaging your core and squeezing your glutes as you perform the movement, you can also incorporate some glute work into the exercise.

Fourth Full-Body Exercise I'd Recommend: Sumo Squat

Woman in grey sportswear, leggings and bra practicing yoga at home or in yoga studio, beautiful girl standing in Sumo SquatShutterstock

Another effective compound movement is the sumo squat combined with a shoulder shrug at the top. Begin by holding a heavy weight in each hand, positioning your feet wider than shoulder-width apart with your toes slightly turned outwards. Hold the weights in front of you. As you perform the squat, bend your knees and lower your body, aiming to bring your seat down towards your knees but keeping it just above knee level. As you ascend to the upright position, squeeze your glutes to engage not only the glutes but also the inner thighs. At the top of the movement, add a shoulder shrug to target your trapezius muscles by elevating your shoulders towards your ears, ensuring your knuckles face forward and slowly lowering them back down. A common mistake to avoid is dropping the shoulders too quickly after the shrug.

Fifth Full-Body Exercise I'd Recommend: Deadlift Into Tricep Kickback

Triceps kickback exercise.Shutterstock

The exercise combines a straight-legged deadlift with a tricep kickback, targeting the triceps, hamstrings, and to some extent, the glutes. Begin by standing with your feet hip-width apart and parallel. Keep your elbows close to your sides, and your arms bent at a 90-degree angle. As you initiate the deadlift, hinge forward from your hips, projecting your chest and buttocks outward. Aim to bring your shoulders down in line with your hips, maintaining a slight bend in your knees to feel a stretch in your hamstrings at the bottom of the movement. Once you reach the hinge position with your body forming a 90-degree angle, proceed with the tricep kickback by extending your arms straight behind you, then return to the 90-degree angle before coming back up to the starting position. This exercise effectively works both the upper and lower body, offering a comprehensive strength workout.

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

Sixth Full-Body Exercise I'd Recommend: Alternating Lunges With Lateral Raises

Attractive sports people are working out with dumbbells in gymShutterstock

Lastly, we'll incorporate alternating lunges with lateral raises, an exercise that targets the quadriceps, glutes, a bit of the hamstrings, and the sides of the shoulders. Start by holding a light to medium-sized weight in each hand at your sides, with your palms facing your hips. Stand tall with your shoulders pulled back and down, and your core activated—as if bracing for a punch to the stomach. This core engagement is crucial throughout all the exercises I've described.

For the lunges, step one leg back at a time, ensuring the leg is far enough back so that your knee is directly underneath your hip. Keep the back heel lifted at the bottom of the lunge. Lower your leg to form a 90-degree angle at the knee. As you do this, perform a lateral raise by lifting your arms to shoulder height, weights in hand, then lower them before pushing back up to the starting position. Alternate legs with each repetition to ensure balanced muscle development and engagement.

Common Mistakes to Avoid When Doing Full-Body Exercises

Tired woman having rest after workout. Tired and exhausted female athlete sitting on floor at gym with a water bottle.Shutterstock

A common mistake in total body workouts is attempting to target more than two or three muscle groups at once, which can lead to confusion and poor form. It's also frequent to see individuals rushing through movements. It's crucial to maintain proper posture and alignment during these exercises without hurrying. If you find yourself in a group fitness class and need to move slower than the pace set by the music or the instructor, take your time. Another important point is the tendency to mimic others in the class. You should focus on your own reflection in the mirror and the instructor's guidance, rather than copying others, as their technique might not be correct. Additionally, many fail to use their core effectively. In exercises like planks or pushups, I often observe backs arching or sinking, whereas they should remain flat with the core engaged throughout.

RELATED:15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Final Word From the Trainer

Cara D'Orazio3Michelle Rose

Some tips and advice for working out include finding the format that best suits you, a topic I specialize in and extensively cover on my website. It's important to recognize that what works for one person may not work for another. For example, some people may love barre workouts, while others might not enjoy them at all. I always recommend trying a new workout at least three times. The first time might not be enjoyable as everything is new. By the second attempt, you may start getting more accustomed to it, and often, by the third time, it might just click for you. If you still don't like it after three or four sessions, it's okay to move on and try something else, like Pilates or strength training.

💪🔥Body Booster: Remember, some people may not enjoy high-intensity interval training (HIIT), while others thrive on it. The key is to find something that resonates with you because that's when you'll be more inclined to stick with it and enjoy your workouts. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Cara D’Orazio is a Certified Personal Trainer and Group Fitness Instructor with 19 years of experience and the Owner of C.G.M. Fitness.

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.
Shutterstock
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

Tone Your Body With This "Beginner-Friendly" Esther da Costa Routine

Esther_de_Costa8
esthermarieyoga/Instagram
Leah Groth
By Leah GrothJul 09, 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
✓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.

Esther da Costa is showing off her flat abs – and revealing details about the workout responsible for them. In a new social media post the fitness influencer and founder of Esther Marie Yoga flaunts her amazing body while unveiling her “beginner friendly total tone” workout. “This routine targets and tones the entire body especially the shoulders , glutes and core!” she write. “And it’s LESS than 20 minutes.” What exercises does she do and what other health habits are responsible for her fantastic figure? Here is everything you need to know.

The Workout Is Low Impact and Involves “Small But Powerful Movements”

“Low impact small but powerful movements are suitable and effective in my opinion for all levels / abilities,” Esther explains in the post, adding that “movements like this that are gentle, strengthening and toning are GREAT for restarting your fitness journey after time out.” She adds that the workout is great “If you’re kick starting your fitness journey , getting over a cold or restarting your fitness.”

Beginner Friendly Rotal Tone Workout

Esther_de_Costa1esthermarieyoga/Instagram

Here is the workout:

  • Wide yogi squat: Push “weight into heels and use your core,” she says.
  • Side lying elevated feet clam shell: “Tone the inner and outer hip and improve mobility drill,” she explains.
  • Single leg bridge lift, with twist tuck: The“core glutes and pelvis stability targeted with this one exercise,” she says.
  • Kneeling shoulder push ups: “Honestly these transformed my shoulder strength stability and upper back muscles,” she explains.
  • Lying toe dips: “Showing two different versions here one with more support taken hand back on to move onto too much,” she says. “You feel stable strong with the hand out to the side.” Then, adding on, “this time [do the exercise] with both hands supporting the head.”

Related: I Lost 25 Pounds by Doing These 3 Things

Tips for the Workout

Esther_de_Costa2esthermarieyoga/Instagram

She also offers the following tips for the workout:

  • Do each one of these exercises for 30 seconds
  • Take a rest whenever needed
  • Move slowly and with control
  • Breathe with the movement ,make the exhale heard
  • Move with love for your body.

Eating Disorder Issues

Esther battled an eating disorder, which is how she started her fitness journey. “I was diagnosed with anorexia nervosa just before I turned 18 after an attempted suicide. Was I worried about my weight? No!!! I was feeling so low, incredibly lost and wanted to give up on life,” she said in a post, explaining that “eating disorders are not about food, wanting to look a certain way, wanting to be a certain size, to have a six pack, to be thin.”

Yoga Helps Her Relieve Stress

Esther_de_Costa6esthermarieyoga/Instagram

On her website Ester explains that she discovered yoga in 2016 “during a time in my life of work related stress and intense anxiety,” she says. “I had been practicing mindfulness before 2016 and knew it helped me, but yoga I always thought wasn’t for me. At the time I liked HIIT exercise and was an avid gym bunny, but after tearing my knee and achilles heel in 6 months I took advice from physic and started yoga from home. I started practicing from home and have always predominately had a home yoga practice rather than class attended. Self practice eases my monkey mind, silences my inner critic and settles and soothes me from within,” she adds. Is has also strengthened her body.

Related: I Lost 100 Pounds at Home Before Even Getting Into a Gym. Here’s How to Start.

She Meditates

Esther_de_Costa7esthermarieyoga/Instagram

Esther also meditates. “I’m not trying to create a whole new style of meditation. I’m trying to make meditation more accessible to as many people as I can,” she explains in a post. “In my experience with meditation, I found the posture away from the wall, straight back, always seated really hard due to my chronic pain.” She recommends the following posture options.

  • Seated with your back against the wall with support
  • Seated on a block to elevate the hips
  • Seated back against the wall to support your back and a cushion under under the legs
  • Reclined resting legs up the wall

💪🔥Body Booster: Low impact workouts can be just as effective at burning fat and building muscle as higher intensity workouts.

Fitness & Workouts

6 Fat-Burning and Muscle-Toning Bodyweight Combos From Trainer Grace Albin

Strength in teamwork. Two young attractive female athletes exercise on the beach doing squats with a sunrise and ocean in the background. The focus is soft and dreamy.
Shutterstock
Leah Groth
By Leah GrothApr 17, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Do you want to do a full body workout with just six exercises? Grace Albin is a fitness expert and influencer who shares diet and exercise tips and tricks with her hundreds of thousands of followers. In a new post, she reveals some combo moves that work multiple muscles at once.”Six fun, #bodyweight combos for fat-burning and muscle-toning,” she captioned the post. Here are the exercises – as well as a few other of her go-to fitness and diet tips.

Here Is the Workout

Grace_Albin_fitstylegrace1fitstylegrace/Instagram

“Do each combo 10-20 times, then move to the next combo. Rest one minute at the end of the round. 2-4 rounds total,” Grace instructs.

  • jump squat into triple-pulse squat.
  • twist squat with knee lift.
  • triple-pulse lunge into kick.
  • cross cross squat.
  • reverse lunge into plank.
  • floor tap lunge into knee lift.

Do Pilates and Strength Training

A young woman in sportswear does Pilates on a reformer, lifting her leg up.Side view.Pilates, a pilates reformer class.Healthy Lifestyle Concept.High quality photoShutterstock

Grace encourages “a fusion of Pilates technique with traditional fitness,” she told Naluda. “So we use dumbbells and resistance bands and do squats and curls. But always with the underlying philosophy of posture strength, elegant movement, and muscle lengthening.”

Why is Pilates a good workout? According to the Mayo Clinic there are lots of benefits to the workout, as it “strengthens the body's inner core while increasing its flexibility resulting in improved overall health.”

It can also promote longer, leaner muscles, injury prevention, relief from stress and back pain, enhanced athletic performance, and heightened mind-body awareness. And, the Mayo Clinic explains that strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Stick to Workouts You Love

Grace_Albin1fitstylegrace/Instagram

What is the absolute best workout, according to Grace? One you will actually do. She recommends trying “a lot of different formats and you’ll find the one you love enough to stay motivated and keep going,” she told Naluda. “It might be something social and structured (and free) — like a running community training for a 10k that has each weekly jog planned out to the exact mile and meets at the same time every week. Or something flexible like joining a fancy studio that offers different modalities and allows you to toggle between yoga and boot camp. Keep experimenting and you’ll hit upon the fitness routine that matches your vibe and gets you coming back.”

RELATED:5 Exercises for Wrinkle Reduction

Snack on Protein and Fiber

Marinated,Grilled,Healthy,Chicken,Breasts,Cooked,On,A,Summer,BbqShutterstock

Grace snacks but keeps it healthy. “There are several bags of frozen edamame in my freezer at all times. It’s incredibly high in both protein and fiber. It’s quick and easy to fry or bake with a splash of olive oil, salt and pepper. You can also change the taste of it with any type of marinade or seasoning mix, so it never gets old,” she told Naluda.

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

Get Your Steps In

Grace_Albin2fitstylegrace/Instagram

Grace also recommends getting your steps in. How many should you aim for if you want to lose weight? According to a 2018 study published in the journal Obesity,walking 10,000 steps a day was linked to weight loss and weight management.

💪🔥Body Booster: If you don’t have a lot of time to work out, try doing combo moves to work multiple muscle groups at once.

Nutrition & Diet

She Lost 115 Lbs on Ozempic: 8 Side Effects

Brittany Ainsworth britts_getting_fit_
Copyright britts_getting_fit_/Instagram
Leah Groth
By Leah GrothMar 08, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Are you considering taking a weight loss drug? Brittany Ainsworth is a weight loss warrior who has dropped 115 pounds on a weight loss drug. In a new social media post, she gets very real about some of the side effects she experienced while on it. “Let's get real about the side effects of Ozempic. I’m breaking them down as someone down 115 pounds,” she writes.

There Are Side Effects People Don’t Tell You About

According to Brittany, there are things that people aren't talking about. “I'm 115 lbs down with the help of a GLP-1 (and a lot of exercise and lifestyle changes), and I’m going to fill you in on the side effects that people don’t tell you about,” she says.

You Might Play “Bathroom Roulette”

“One of the most common issues, you might be playing bathroom roulette,” reveals Brittany. “Will it be constipation or an emergency? Spin the wheel and find out! Remember, most side effects are easily manageable. I use a fiber supplement to make sure I don’t get too clogged up.”

You Will Have Food Aversions

Food aversions are another side effect. “My stomach now rejects things I used to love. RIP, pasta. If you’re a foodie, like I was, you might be surprised when your favorites don’t give you that rush anymore. I don’t enjoy sweets anymore and prefer salty foods,” she says.

You Will Have Loose Skin

You also might experience loose skin, “but this has nothing to do with Ozempic and everything to do with extreme weight loss,” she says. “You know how a balloon shrivels up after you’ve let the air out of it. Yep, same thing happens with your skin.”

You May Experience Hair Loss

You might also experience hair loss, but “again, this has to do with extreme weight loss,” she says. “Make sure to take care of your hair, use a multivitamin, and protein like you’ve never proteined before. If it’s really bothering you, contact your dermatologist and see if they can lend a helping hand.”

You Will Experience Muscle Loss

Muscle loss is another side effect, but “once again, not caused by the meds but you can lose muscle mass during weight loss,” she says. “That’s why strength training and protein intake are important.”

You Will Probably Suffer From Exhaustion the Day After Shots

“Exhaustion, especially the day after” your shot is standard. “Some people can sleep 12 hours and still need a nap. I do mine on Friday evenings and take full advantage of a Saturday cat nap,” Brittany says.

You Will Experience Random Nausea

Rando nausea is like “an unwanted houseguest, it shows up uninvited,” she says. “A few tricks, up your electrolyte intake. If you need immediate relief, sniff an alcohol pad.”

You Might Be Afraid of Thyroid Cancer

“And the big one—thyroid cancer fears? The risk is actually super low, unless you have a family history of medullary thyroid cancer,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

He Lost 100 Lbs After Ditching These Habits

Dusty Young Nutrition & Fitness Coach
I Lost 100 Pounds and Here Is Why You Aren’t Losing Weight
Copyright dusty.coaches/Instagram
Leah Groth
By Leah GrothMar 08, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you on a mission to lose weight? Weight loss coach Dusty Young, who shed 100 pounds on his journey, has cracked the code with a revolutionary approach that is taking social media by storm. In a recent social media post, the self-described "recovering fat kid" opens up about his weight loss journey, revealing some non-negotiables. “6 things I personally don’t do as a nutrition coach that also lost 100 pounds,” he writes.

These Are His “No-go”s

“These are a no-go for me! There are a lot of things I used to do on my weight loss journey that I don’t do anymore…And honestly? Ditching them made losing 100 lbs (and keeping it off) way easier. Here are a few things I personally don’t do as a nutrition coach who’s been through it,” he writes.

He Doesn’t Fast

“I don’t fast,” he says about the first thing he avoids. “Tried it. Hated it. It just made me overeat later and tanked my workouts. Now? I eat when I’m hungry, my workouts are way better, and my energy is far more stable.”

He Doesn’t Spends Hours in the Gym

The second thing he doesn’t do? “I don’t spend hours in the gym,” he continues. ”I lift about 4 hours a week (sometimes less). I hit 7-10k steps daily and sprinkle in some cardio here and there. Getting in shape doesn’t have to feel like a second job.”

He Doesn’t Drink Black Coffee

“I don’t drink my coffee black,” is the third habit. ”I like a splash of creamer. And guess what? That’s fine. A little creamer isn’t the reason people struggle with fat loss.”

He Doesn’t Do Fad Diets

“I don’t eat my food off a wooden cutting board. Translation: I don’t do fad diets,” he continues. “If a diet claims to be the healthiest way to eat, it’s a solid red flag. Most diets have some solid principles—like eating more protein or whole foods—but if it’s extreme or makes everyday foods feel ‘off-limits,’ it’s probably not sustainable.”

He Doesn’t Overly Restrict

The next thing he doesn’t do? “I don’t overly restrict,” he says. ”The second I stopped telling myself ‘I can’t have that,’ I stopped the restrict-binge cycle. When nothing was off limits, balance got way easier, and life got more enjoyable,” he says.

He Doesn’t Beat Himself Up

“I don’t beat myself up after eating like an a-hol,” he essays. “One meal doesn’t ruin your progress—just like one healthy meal doesn’t magically transform your body. I move on by getting back on track with my next meal, and don’t even think twice.”

His Bottom Line: Stick to Sustainability

“The key? Sustainability over extremes. If it’s not something you can do forever, it’s probably not the best strategy for you,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Foods You Think Are High Protein, But Actually Aren’t

Dr. Stephanie Dunlop, MD mvmntbydrsteph
​Strength Training
Copyright mvmntbydrsteph/Instagram
Leah Groth
By Leah GrothMar 08, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

You might think you are amping up your protein intake high enough to build muscle and lose weight when you actually aren’t. Dr. Stephanie Dunlop, MD, specializes in helping women over 30 lose weight and gain energy. In a new social media post, she reveals a few foods that most people falsely believe to be high in protein. “As a medical doctor, here are 5 foods you think are high protein but actually aren’t

Here Is What Defines High Protein

“Let’s talk about protein,” she says. “Let’s start with the basic definition of what would qualify a food as high protein! So, high protein means about 10g of protein per 100 calories. So if a food has 19-20g of protein for 200 calories or less—that’s a win! Here are the 5 foods you might be mislabeling as protein powerhouses.”

Protein Bars

Closeup on fit sports woman in sport clothes with chocolate raw protein bar using smart watch in the modern living room.​Worst: Protein BarsShutterstock

The first food people mislabel as high protein? Protein bars. “Protein bars are convenient, but many of them have more sugar than protein. Always check the label—don’t be fooled by marketing!” she says.

Eggs

chicken nest with eggs. A woman's hand takes the eggs from the nest. The hen laid the eggs. farmer collects eggsShutterstock

Many people believe that eggs are the best protein to start your day. However, they aren’t as high as you might think. “Eggs are great, but 2 eggs only give you 12g of protein. Add some liquid egg whites or turkey sausage for a solid protein boost!” she writes.

Regular Yogurt

Spoon,With,Tasty,Yogurt,Above,Bowl,On,Table,,Closeup.,SpaceShutterstock

When it comes to yogurt, be selective. “Regular yogurt, like Dannon strawberry, has only 5g of protein for 160 calories. Compare that to Greek yogurt (Oikos) with 15g of protein for just 90 calories—huge difference!” she writes.

Peanut Butter

Creamy,Smooth,Peanut,Butter,In,Jar,Shutterstock

Peanut butter is another protein source you might want to rethink. “Peanut butter might be delicious, but it’s more fat than protein. One serving has 190 calories with only 7g of protein. Not the protein source you thought!” says Dr. Dunlop. This is why lots of people prefer PB2 Powder for smoothies.

Nuts

A variety of nuts in wooden bowls.Shutterstock

The last protein source you should be careful of? Nuts – all types! “Nuts are healthy, but they’re mostly fat. They don’t pack enough protein to be your primary source. Watch the portion size!” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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