Skip to content
Nutrition & Diet
✓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.

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.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
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
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.

success stories & transformationshome workouts

More For You

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.
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.

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.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

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.
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.

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.
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.

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

4 Steps She Took to Drop Fat After 40

Shauna Theresa shaunatheresa
Copyright shaunatheresa/Instagram
Leah Groth
By Leah GrothFeb 11, 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 over 40, and the same tactics you used to burn fat when you were younger suddenly aren’t working anymore? Shauna Theresa is a women’s fitness and nutrition coach who helps women over 40 “boost metabolism, build strong, sculpted bodies and lose fat for life” using her STRONG method. In a new post, she reveals how she had to adapt her fat loss approach as she got older. “Fat loss was easier in my 40s after I did this,” she writes.

Getting Into a Calorie Deficit and Staying There Didn’t Work Anymore

“A BIG mistake I made for years, and see many women make, is we start eating in a calorie deficit and STAY there,” she reveals. “The big problem with that is your body will eventually adapt to that lower calorie intake.”

It Down Regulate Metabolism

“This means it will down regulate metabolism, making fat loss HARDER and gaining fat EASIER,” she says. “Not to mention, building muscle while in a deficit is NOT easy, which is why maintenance phases are a critical part of creating that ‘toned’ look!”

A Maintenance Phase Is Key

“Without a plan for your dieting phase, especially a starting or exit strategy, you won’t get the results you want. I’ve been there. But here is how I lost fat at age 40, kept it off and maintain it without living on a diet! (Ps. This is how I help clients!)” she writes, heading into the four steps she took.

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

Step 1: Prime Your Body for Fat Loss

The first step? “Before starting a fat loss phase I primed my body to lose fat by taking a break from dieting,” she reveals. This helped “up-regulate metabolism” and ensured her “body was not in a stressed state.”

Step 2: Time You Fat Loss Phases

Step two? “Fat loss phases were timed, with breaks as needed,” she writes. They also “included prioritizing protein and heavy weight lifting (this sends a signal to the body to preserve muscle and burn fat),” she says.

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

Step 3: Reverse Diet

The third step may surprise you. “Fat loss phases ended with a reverse diet,” she reveals. This “strategically and slowly increased calories allowing my body to adjust and adapt to a higher calorie amount without gaining fat. (A step most miss.)” she adds.

Step 4: Maintenance Phases

The last step? “My maintenance phases were times I took advantage of more calories,” she reveals. She added that she “put them to use to build more muscle, maybe even eating slightly over with calories with the intention of adding muscle, creating a more ‘toned’ look and improving metabolism.”

You Can Maintain Weight Loss Without Dieting Forever

“This application of steps has helped me lose fat, build muscle, and maintain results while avoiding being stuck in low calorie land! You are NOT meant to live in a deficit. It should be a temporary means to an end. A step in the process,” she adds at the end of her post. “Your plan should include times when you are eating MORE so you can prevent metabolic slow down and crashing hormones. It is possible for you to maintain your weight loss without ‘dieting’ forever. Promise!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

10 Ways to Lose 15 Lbs in 6 Months by Walking

Kelsey_Rose14
Copyright thekelseyrose_/Instagram
Leah Groth
By Leah GrothFeb 10, 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.

Unless you live under a rock, you are well aware that walking is one of the best workouts for losing weight and maintaining your overall health. However, getting the recommended steps to lose weight and burn fat can be difficult, especially if you have a job. Kelsey Rose is a fitness trainer and social media influencer with hundreds of thousands of followers. In a new post, she issues a “PSA” about walking, explaining that “the #1 tool for FAT LOSS for women is literally free!!” According to Kelsey, if you have a “sedentary” job where you only get in 2,500 steps a day, adding a 30-minute walk before and after work will help you burn an additional 260 calories a day, which could help you lose 10 to 15 pounds in 6 months if paired with an 80/20 diet. “10 other hot tips for hitting those daily steps when working a 9-5,” she writes.

1. Turn Your Morning Routine into Movement

Per Kelsey, the first thing you should do is incorporate walking into your morning routine. “Instead of scrolling or lingering over coffee, use 10-15 minutes in the morning to pace around your home, stretch, or go for a quick walk. I wake up in the morning and go outside first thing!” she writes.

2. Take Active Commutes

Turn your commute into a workout, Kelsey encourages. “If possible, walk or bike to work. If you drive, park farther away or get off public transport a stop early to squeeze in extra steps,” she says.

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

3. Walk During Meetings

Try and get your steps in while you work by multitasking, Kelsey suggests. “Turn phone calls or virtual meetings into walking meetings. Pop in your headphones and take your call while pacing or walking outside,” she says.

4. Use the Stairs

Turn your office stairwell into a StairMaster, suggests the trainer. “Ditch the elevator! Take the stairs whenever you can to sneak in extra movement,” she writes.

5. Set Hourly Step Goals

Set hourly goals instead of a daily goal to get your body moving. “Set a timer to remind yourself to get up every hour. Walk around the office or do a quick lap at home if you’re working remotely,” says Kelsey.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

6. Take Your Lunch Break Outside

Use your lunch break as an opportunity to get fresh air plus exercise. “Go for a brisk walk after eating. It’s a great way to recharge while adding steps to your day,” she says.

7. Use a Smaller Water Bottle

While most experts recommend using large water bottles, a smaller one may help you stay more active. “A smaller bottle means more trips to refill it. Plus, staying hydrated keeps your energy up!” she writes.

8. Walk During Breaks

If you take breaks throughout the work day, use them as an opportunity to take mini walks. “Instead of scrolling on your phone, take a 5-10 minute stroll during your morning or afternoon breaks,” Kelsey writes.

9. Make Errands Active

Multitasking during errands can help you get even more activity in. “Walk to grab coffee, pick up lunch, or drop off documents. Even small tasks can help you rack up steps,” suggests Kelsey.

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

10. End Your Day with a Walk

Finally, use the end of the day as a time to reflect and get a workout in. “Wind down after work with a 20-30 minute evening walk. It’s a relaxing way to hit your step goals and clear your mind,” says Kelsey. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

She Lost 15 Lbs by Doing These 4 Things

Molly Corcoran mollycorcoran.fit
Copyright mollycorcoran.fit/Instagram
Leah Groth
By Leah GrothFeb 10, 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 frustrated that the same weight loss tactics you used in her thirties are failing to work in your forties? It may be time to change your approach. Molly Corcoran is a weight loss warrior and coach who lost a total of 20 pounds after she turned 40. Now, she helps “35+ busy moms optimize their metabolism, build muscle, lose belly fat & find confidence again in peri/menopause,” she writes in her Instagram bio. In a new post, she reveals three core habits at the center of her weight loss. “I stopped eating clean, ditched the orange theory classes over 40,” she writes, revealing her secret.

High-Intensity Workouts Were Impacting Her Hormones

According to Molly, high-intensity cardio workouts that worked for her when she was younger were not helping her lose weight. “The truth is ladies, the constant cardio workouts Like orange theory did a number to my hormones in peri/menopause,” she writes.

Eating “Clean” Was Also Working Against Her

Another thing that stopped working? “Paired that with trying to eat ‘clean’ so I called it for most of my life. There is no such thing as clean eating and if you’re still trying to eat clean in your 40s+ that’s exactly why you can’t lose the weight,” she continued.

She Made Three Changes

“When it all changed for me was when I left the intense cardio/weight classes and finally got control of my eating habits. Here are the 3 things I focused on that drive results,” she says.

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

She Started Tracking Protein and Calories

“I started tracking my protein and calories in @myfitness pal to educate myself on portions and got good at consistently hitting 140-150g protein daily. Also, eating carbs at every meal and getting a calorie deficit goal that was manageable so I stay consistent,” she said.

She Swapped Group Fitness for Progressive Overload Strength Training

“I left group x classes for good and started to shift my focus to progressive overload strength training. 3-4 strength days a week tracking how much I lifted, set, and allowed rest between sets to push in my lifts,” she writes. “Wanna change your body, leave the random workouts with cardio mixed in because that’s not strength training.”

She Started Walking

And third, she started moving more in general. “I started to monitor my daily movement outside of my workouts, focused on hitting 10k steps, and still do to this day 5 years later,” she writes.

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

She Got Serious About Nutrition

She also worked on her nutrition. “Bonus: I got serious about educating myself on adding more to my plate by adding more fruits and veggies to my plate, pairing that with healthy fat, and protein was how I lost the most weight.”

You Need to “Unlearn Everything You Thought Would Work"

“If you finally want to see results in your 40s on up, you need to unlearn everything you thought would work. Have a plan for both nutrition and exercise. I can assure you that the results will come when you get serious about what you put in your mouth!” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.