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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.

Quick Home HIIT Workout Exercises to Get Your Body in Perfect Shape

A trainer reveals an easy HIIT circuit to do at home.

Leah Groth
By Leah GrothAug 01, 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
✓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.

young woman working out with kettlebells.
Shutterstock
Leah Groth
By Leah GrothAug 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Nutrition & Diet

High-intensity interval training (HIIT) is a popular fitness method for a good reason: It is time-effective, and it works. There is a lot of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. “Forget steady-state cardio. If you want to see the results of your workouts yesterday and feel them working at the moment, High-Intensity Interval Training (HIIT) is for you,” trainer Nikolai Puchlov, owner and head coach at Pro Kettlebell, tells The Body Network. There’s one major caveat: “If you don't pair the right exercise with the right timing, you won't get a meaningful result,” he says.

Here Is His “Go-To HIIT Formula”

Nikolai_Puchlov_HeadshotNikolai Puchlov

You don’t need to hire a personal trainer or go to a fancy gym to learn how to execute an effective HIIT circuit. Nikolai suggests using his “go-to HIIT formula": Tabata timing (8 sets of 20 seconds of work followed by 10 seconds rest) and alternating two different exercises. Thus, it becomes 4 rounds plus low-risk power exercises, which equals effectiveness,” he says.

Related: I’m a Fitness Coach and Here’s Why You Shouldn’t Stress About the Number on the Scale

Here Are the Types of Exercises You Should Do

Colorful,Kettlebells,Row,In,A,GymShutterstock

What type of exercises should you do? While that is up to you, he prefers “pairing kettlebell exercises or kettlebell exercises with bodyweight exercises in tabata format,” he says.

And, Some More

Two woman lifting kettle bell in cross fit gymShutterstock

“Fan favorite examples are kettlebell swings and push ups, jump squats and kettlebell situp, goblet squats and plank jacks, kettlebell snatches, but only “for experienced/advanced kettlebell users,” and thrusters.

The Combos Work Because They Offer Increased Intensity Without Increased Risk

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

What makes the combinations of them work? “They offer increased intensity without increased risk,” he explains.

Final Tip

Woman is doing exercises with a kettlebell while working out with a personal trainer in gym.Shutterstock/George Rudy

He offers one final tip. “It’s important to move as quickly as possible with perfect form throughout these exercises, and max out on pace before stepping up the intensity with increased weight,” he says.

Related: Alex Rice in Cropped Workout Top Reveals Upper Body Workout

Why Kettlebells?

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

Why are kettlebells great? Nikolai points out that they are versatile, compact, and transportable. “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.” If you enjoyed this article, don't miss 5 Cardio Workouts That Are Better Than Running.

💪🔥Body Booster: Keep your HIIT circuit simple but effective (and risk-free) by pairing bodyweight and weighted exercises together. 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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Nutrition & Diet

Quick Home HIIT Workout Exercises to Get Your Body in Perfect Shape

young woman working out with kettlebells.
Shutterstock
Leah Groth
By Leah GrothAug 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

High-intensity interval training (HIIT) is a popular fitness method for a good reason: It is time-effective, and it works. There is a lot of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. “Forget steady-state cardio. If you want to see the results of your workouts yesterday and feel them working at the moment, High-Intensity Interval Training (HIIT) is for you,” trainer Nikolai Puchlov, owner and head coach at Pro Kettlebell, tells The Body Network. There’s one major caveat: “If you don't pair the right exercise with the right timing, you won't get a meaningful result,” he says.

Here Is His “Go-To HIIT Formula”

Nikolai_Puchlov_HeadshotNikolai Puchlov

You don’t need to hire a personal trainer or go to a fancy gym to learn how to execute an effective HIIT circuit. Nikolai suggests using his “go-to HIIT formula": Tabata timing (8 sets of 20 seconds of work followed by 10 seconds rest) and alternating two different exercises. Thus, it becomes 4 rounds plus low-risk power exercises, which equals effectiveness,” he says.

Related: I’m a Fitness Coach and Here’s Why You Shouldn’t Stress About the Number on the Scale

Here Are the Types of Exercises You Should Do

Colorful,Kettlebells,Row,In,A,GymShutterstock

What type of exercises should you do? While that is up to you, he prefers “pairing kettlebell exercises or kettlebell exercises with bodyweight exercises in tabata format,” he says.

And, Some More

Two woman lifting kettle bell in cross fit gymShutterstock

“Fan favorite examples are kettlebell swings and push ups, jump squats and kettlebell situp, goblet squats and plank jacks, kettlebell snatches, but only “for experienced/advanced kettlebell users,” and thrusters.

The Combos Work Because They Offer Increased Intensity Without Increased Risk

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

What makes the combinations of them work? “They offer increased intensity without increased risk,” he explains.

Final Tip

Woman is doing exercises with a kettlebell while working out with a personal trainer in gym.Shutterstock/George Rudy

He offers one final tip. “It’s important to move as quickly as possible with perfect form throughout these exercises, and max out on pace before stepping up the intensity with increased weight,” he says.

Related: Alex Rice in Cropped Workout Top Reveals Upper Body Workout

Why Kettlebells?

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

Why are kettlebells great? Nikolai points out that they are versatile, compact, and transportable. “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.” If you enjoyed this article, don't miss 5 Cardio Workouts That Are Better Than Running.

💪🔥Body Booster: Keep your HIIT circuit simple but effective (and risk-free) by pairing bodyweight and weighted exercises together. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

25-Minute Walk to Burn Fat at Home

Jules_Improved_Health6
Copyright Improved Health/YouTube
Ferozan Mast
By Ferozan MastAug 16, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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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.

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

At-Home HIIT Workout

Jules’ HIIT workout breaks down as follows:

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

Warm-Up Section

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

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

Interval Section

Woman walking barefoot at home, closeup. Floor heating conceptShutterstock

The intervals are in 3 stages, Jules says.

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

Cool Down Section

Feet of woman standing on tiptoe at homeShutterstock

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

Finish Up With Stretching

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

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

RELATED: Top 15 Morning Foods You Should Eat Every Day

Results!

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

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

HIIT Benefits

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

HIIT as many benefits for fitness and fat-burning. “HIIT and other high-intensity exercise programs help you burn a lot of calories in a short amount of time,” says UC Davis. “Research has also shown that you keep burning calories for hours after your workout is finished. These workouts typically cause you to burn more fat and build muscle. Studies have also shown that high-intensity workouts may help lower blood pressure and heart rate.”

Calorie Burn

Group of happy people with coach dancing in gymShutterstock

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

Talk To your Doc

Serious Caucasian male doctor in white medical uniform talk discuss results or symptoms with female patient, man GP or physician consult woman client give recommendation at meeting in hospitalShutterstock

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

Body Fat and Blood Sugar

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

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

Fitness & Workouts

The One Workout Worth Doing Daily to Lose Belly Fat

Jamie Maitland
Copyright jamiemaitland/Instagram
Leah Groth
By Leah GrothSep 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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

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

If you are struggling to lose belly fat, you aren’t alone. Excess fat around your midsection is one of the hardest areas to tone. However, there are some workouts that are better than others when it comes to getting rid of your tummy. Jamie Maitland, Certified Holistic Nutritionist, Elite Fitness Trainer, and Founder of The Office 954, reveals the one type of workout that will help you blast fat and flatten your abs.

She Recommends Combining HIIT with Mindfulness

“There are two approaches I highly recommend to my clients when I host our seasonal, interactive 21-day wellness program that has led to some remarkable transformations: HIIT coupled with mindfulness.

What Is HIIT?

The Cleveland Clinic explains that high-intensity interval training, or HIIT, mixes repeated short bursts of higher-intensity aerobic exercise within a workout. While higher intensity is relative, if “you’re aiming for high intensity, that would be a level of exertion where you can only talk for a few words at a time.” It also involves “upping your heart rate to more than 70% of your maximum heart. The basic formula for calculating maximum heart rate is 220 minus your age,” they say.

RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds

What Does Science Say About HIIT

What does science say about HIIT? There is lot of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective.

HIIT Is “Highly Effective” for Belly Fat

“When it comes to fat loss, one must consider both diet and physical fitness. However, if we focus specifically on exercise, HIIT or high-intensity interval training can be highly effective and worth doing daily to lose belly fat. This kind of exercise is great for burning off that stubborn visceral fat around the belly,” says Maitland.

RELATED:I Tried the 75 Soft Challenge and Here's What Happened

Here Are Examples of HIIT Workouts

She offers some examples. “You can do 30 seconds of sprinting followed by 20 seconds of walking, or if you have stairs, sprint up 1-3 flights and then take a slow walk for 30-45 seconds—repeat this for about 15-20 minutes,” she says.

Also, Practice Mindfulness

She also recommends getting your zen on. “Another 'exercise' worth doing daily to lose belly fat is to exercise the power of your mind. Being able to give your brain a command and actually follow through is a superpower that can really boost your progress, she says.

Apply This to Diet, Too

You should apply this to your diet, too. “Mindful eating is also a game changer. Being present and aware can help us make better overall health choices as our mindset is what will drive motivation for that HIIT session or to take the time to prep healthier meals. So, before diving into your workout, consider harnessing your mental strength and commit to being mindful,” she says.

RELATED:I'm a Fitness Expert and Here Are 3 Tips to Get Shredded in 60 Days

Try Meditating

If you aren’t sure how to practice mindfulness, start by meditating. “When you meditate, you may clear away the information overload that builds up every day and contributes to your stress,” says the Mayo Clinic. Benefits include:

  • Gaining a new perspective on stressful situations
  • Building skills to manage your stress
  • Increasing self-awareness
  • Focusing on the present
  • Reducing negative emotions
  • Increasing imagination and creativity
  • Increasing patience and tolerance
  • Lowering resting heart rate
  • Lowering resting blood pressure
  • Improving sleep quality

And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

10-Minute Full Body HIIT Exercise That Will Burn Fat Fast 

Maia_Henry_maiafitness11
maiahenry1/Instagram
Leah Groth
By Leah GrothJul 11, 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
✓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.

Maia Henry (@maiafitness) is a fitness influencer who regularly shares home workout routines on TikTok. In one of her viral videos, she unveiled a fat-burning HIIT workout that can be executed fast. “Burn fat fast at-home 10-minute HIIT,” the video reads. “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 added in the caption. Here is everything you need to know about her HIIT workout.

Mountain Climbers

@maiafitness

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

Maia starts the workout by doing mountain climbers for one minute. To do the exercise you stand you get down on the ground and get into running position, with your right foot in runner stance. Quickly run in place, alternating legs.

Burpees

Maia_Henry_maiafitness2maiafitness/TikTok

Next up, burpees for one minute. “Try to do no breaks in-between or 15 seconds breaks if needed,” says Maia. In another comment she says to “take up to 30 if needed.” When doing a burpee keep your core tight, squeezing your butt, during the active part.

Related: I Lost 60 Pounds by Following a Few Simple Food Rules

Up and Down Planks

Maia_Henry_maiafitness3maiafitness/TikTok

Then, she does up and down planks for one minute. To do one, get into a push up position and then bring your forearms down one at a time and then back up again.

Jump Squats

Maia_Henry_maiafitness4maiafitness/TikTok

Next up is a glute busting exercise: Jump squats one minute. This compound movement will work multiple muscles at once. To do it get into squat position and then jump up and back down into squat position.

Bicycle Crunches

Maia_Henry_maiafitness5maiafitness/TikTok

Next she does one-minute of bicycle crunches. In crunch position, crunch with your left elbow, bringing up your right knee at the same time. Then crunch with your right elbow into your left knee. Keep repeating.

Jumping Jacks

Maia_Henry_maiafitness10maiafitness/TikTok

Then, she does jumping jacks for one minute.

Plank

Maia_Henry_maiafitness9maiafitness/TikTok

Now it’s time for a one-minute plank. Planks are an isometric core strength exercise that involves maintaining a position similar to a push-up and holding it for an amount of time. If you are a beginner, start with 20 seconds and build up to one minute.

Related: 15 Foods You Should Always Avoid, According to Experts

Pulse Squats

Maia_Henry_maiafitness7maiafitness/TikTok

Then, pulse squat for a minute. Get into squat form and pulse up and down.

V-Ups

Maia_Henry_maiafitness8maiafitness/TikTok

Her second to last exercise? V-ups for one minute. Using your core lift your toes to meet your hands in the air, forming a V with your body.

Pop Squats

Maia_Henry_maiafitness6maiafitness/TikTok

The final exercise she does is pop squats for one minute. A pop squat is similar to a jump squat but you alternate between a narrow and wide squat each jump.

Related: 4 Exercises That Helped Me Get Rid of Belly Fat and Transform My Body

Are HIIT Workouts Effective?

Maia_Henry_maiafitness12maiahenry1/Instagram

HIIT workouts are an efficient and effective workout that involves exerting a lot of energy in a short amount of time. There is lots of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective.

💪🔥Body Booster: If you only have 10 minutes to exercise, a HIIT workout will help maximize your burn and allow you to blast fat fast.

And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Is REHIT the New HIIT? This Simple Exercise Will Help You Look Better and Improve Cardiovascular Fitness Fast, Says Dave Asprey

Side view of young fit female with device on arm and earphones doing cardio practice on stationary exercise bicycle in gym
Shutterstock
Leah Groth
By Leah GrothAug 31, 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
✓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.

Move over high-intensity interval training – there’s a new get-fit-quick workout in town. While HIIT has been the gold standard of efficient and effective exercises for several years, Dave Asprey, health science entrepreneur, bestselling author, and the Father of Biohacking maintains that there is a next-level workout that will help get you in shape fast. Here is everything you need to know about REHIT, his workout of choice.

REHIT Stands for Reduced-Exertion High Intensity Training

,Fit,Woman,In,Gym,happy,exercise,workout,smile,fitnessShutterstock

“REHIT, or reduced-exertion high-intensity training, is a powerful way to improve your fitness levels,” explains Asprey.

It Improves Your Cardiovascular Fitness

Heart,Rate,monitor,Smartwatch,,Runner,Time,Shutterstock

He points out that studies show that this type of training improves your VO2 max, “a way to measure your cardiovascular fitness,” significantly more than a regular cardio exercise in a fraction of the time, “about 15 minutes per week, to be exact,” he adds.

Related:I Lost 40 Pounds in 1 Month and This is My Grocery List

Start by Warming Up on a Bike

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

He explains how to do it. Star on a stationary bike. “You warm up very slowly for 2 minutes,” Asprey instructs.

Turn Up Resistance and Sprint for 20 Seconds

Shot of athlete woman exercising on assault air bike.Shutterstock

Then, “at the end of those 2 minutes, turn up the resistance instantly and do an all-out sprint for 20 seconds,” he says.

Then, Drop Resistance and Slow Cycle for 3 Minutes

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

Then, drop down the resistance and go back to a very slow cycle for three minutes, Asprey continues.

Sprint Again

READING, UK - DECEMBER 25, 2021: Feet pedalling on a Peloton Bike in Reading, Berkshire, UK.Shutterstock

“After those three minutes, you do another 20-second all-out sprint at max resistance,” he says.

Cool Down

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainerShutterstock

You are almost done! Turn down resistance, and “then you cool down for 3 minutes,” he says.

Do the Workout Three Times a Week

Cropped photo of attractive fitness woman sitting in gym and holding bottle of water.Shutterstock

How many times should you do the workout? “You’ll want to do this three times per week,” Asprey recommends.

He Offers the Workout at His Upgrade Labs

people biking in spinning class at modern gym, exercising on stationary bike. group of caucasian people athletes training on exercise bikeShutterstock

“You can do the real deal at Upgrade Labs, my human upgrade facility. Our AI-powered bike gives you a customized workout that yields the best results in the least amount of time, tailored to your specific fitness level. We also track your progress and help you make changes so you can achieve your desired outcomes,” Asprey says.

Related:11 Ways to Shrink Your Belly by a Trainer to the Stars

He Wants to Make His Facilities Accessible to Everyone

Dave_Asprey2Dave Asprey/Facebook

“My goal is to make these facilities accessible to everyone, and we are currently in the process of opening up locations across the US,” he concludes.

💪🔥Body Booster: If you are a fan of HIIT workouts, try REHIT.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

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

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

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

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

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

Breakfast

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

Lunch

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

Green Smoothie

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

Pre-Workout Snack

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

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

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

Dessert

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

RDN Weighs in

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

Copyright Tara Collingwood

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

Try Eating More Vegetables, Expert Says

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

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

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

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

Too Much Sugar

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

Ultra-Processed Foods

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

High-Fat Foods

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

Sitting All Day

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

Not Hydrating

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

Too Much Alcohol

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

Be Mindful of Portions

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

Be Mindful of Coffee

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

Don’t Skip Meals

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

Don’t Consider It a Quick Fix

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

Same Unhealthy Lifestyle

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

Protect Your Health

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

Carbonated Beverages

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

Long-Term Goals

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

Refined Carbohydrates

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

Watch Out For High Fiber

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

Junk Food

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

Spicy Foods

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

Always See a Medical Professional

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

Fried Foods

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

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

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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

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

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

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

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

She Does Multiple Leg Days a Week

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

She Does 8 to 12 Reps of Each Exercise

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

RDLS

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

Sumo Squat with Kettlebell

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

Glute Bridges

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

Cable Step Up

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

Seated Leg Curl

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

Core Exercise

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

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

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