Skip to content
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@celebwell.com.

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

This set will get you a Pilates body without having to step onto a reformer.

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.

Sadielee_Thomas_sadieleethomas8
FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

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


Pilates-Style Workout

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

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

Glute Workout

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

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

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

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

Walking Workout

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

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

Core Workout

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

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

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

Here Is What She Eats in a Day

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

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

More For You

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

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


Pilates-Style Workout

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

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

Glute Workout

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

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

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

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

Walking Workout

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

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

Core Workout

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

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

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

Here Is What She Eats in a Day

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

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

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

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.

A new year, a new you! Are you hoping to make 2025 the year you achieve all of your weight loss goals? “Start now,” encourages one fitness guru. Kelsey Rose is a fitness trainer who has hundreds of thousands of followers on social media. In one of her first posts of the year, she reveals “how to transform your body in 2025” by doing three simple things. “Re-Align in 2025 — let’s make this your best year Yet! And I’m here to help,” she writes.


Join Her Program

Before she goes into detail, she explains that if “you’re ready to feel your strongest, leanest, and most confident self,” you should consider joining her 7-Day Power Reset (Jan 6th) followed by an 8-week re-align program (Jan 13th). “We’re focusing on strength, Pilates, and nutrition to help you hit your goals. Here’s exactly how we’re making it happen step by step,” she writes in her post.

Mix Strength Training and Pilates

First, mix strength with Pilates workouts 3 to 5 times a week. “This combination is the secret sauce for building lean muscle while staying mobile and injury-free. Strength training helps you sculpt and tone, while Pilates improves flexibility and strengthens stabilizing muscles. Plus, incorporating daily deep core work will tighten your waistline, flatten your tummy, and give you that strong, balanced core we all love,” she says.

RELATED: This Coach Lost 100 Pounds Without Dieting by Focusing on These 4 Basic Rules

Then, Walk for 15 to 30 Minutes

“After every strength or Pilates session, set aside 15-30 minutes for walking,” she says. “This isn’t just about burning extra calories—it’s about keeping your body in fat-burning mode while improving recovery. Pair that with hitting 10k steps daily to keep your metabolism thriving and your energy high throughout the day. Small actions = BIG results.”

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

Nail Your Nutrition

And last but not least, focus on nutrition. “You can’t out-train a poor diet—so let’s focus on hitting 30g of protein per meal to fuel muscle recovery, support fat loss, and keep you full for longer. Minimize sugar intake to stop cravings in their tracks and prevent energy crashes. Remember: abs are made in the kitchen, and this step will truly set you apart,” she says.

Her Program Is Sustainable

“This January, our challenges will guide you every step of the way with tailored workouts, mindfulness routines, and recipes designed to make these habits sustainable and fun. Don’t wait to start—your future self will thank you! Xx,” she concludes.

RELATED: 4 Strength Moves to Transform Your Body in 30 Days, Says Expert

You Can Also Try Her 15-Minute Workout

In another post, she unveils her 15-minute walking workout. “This is your sign to STOP skipping your post-workout cardio and squeeze in a quick 15-minute treadmill workout for best results!!💦✨ It’s easy to feel like cardio needs to be a long, intense session to matter, but even a short burst after strength training can make a big impact,” she says.

It Helps Burn Fat, Increase Endurance, and Rev Metabolism

“By adding just 15 minutes on the treadmill, you can boost fat burn, increase endurance, and rev up your metabolism—all without draining yourself. Cardio is also a great way to wind down, reset, and give your body some extra love post-workout,” she says.

Here Is the 15 Minute Workout

“My Cheat Code Treadmill Series,” she says.

  1. 5 min steady walk at incline 8, speed 3.0—get the blood flowing!
  2. 5 min intervals: alternate 30-sec fast run (speed 6.0-8.0) + 30-sec walk (speed 3.0) to elevate your heart rate and maximize calorie burn
  3. 5 min cool down with incline 5, speed 3.0—ease into a steady pace and let your body relax.

RELATED: Build Lean Muscle Fast With These 9 Dietitian-Proven Protein Switches

Do It After Your Regular Workout

Do it after your regular workout, she recommends. “Just 15 minutes, and you’re done! Try it out as a finisher for your next workout and see how it feels to add this extra boost. Let’s make cardio simple and effective!” she says. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

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.

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.

Recently, “lazy girl” workouts have been all the rage on social media. What is a lazy workout anyway? Tessa Benz, a social media influencer who specializes in lazy girl workouts, explains that “lazy girl” is “a person who listens to their body, unwilling to sacrifice their well-being for the perception of strength but instead chooses grace and love to honor their journey while simultaneously finding small yet substantial ways to grow in connection with oneself,” in one of her viral TikTok clips. It can also mean “a person who rejects exercise as a form of punishment and embraces movement as an opportunity to journey towards new levels of strength, discipline, perseverance, bravery, power, resilience, respect,” or “a person unwilling to work or use energy unnecessarily and positions themselves on their side rather than upright.” Here are 15 “lazy-friendly” ways you can exercise at home, according to experts and influencers.


Do This Lying Down Workout with Dumbbells

@justmetessab

Sometimes we feel lazy and unmotivated, and that’s okay. Exercise can be a good tool to help you feel connected and boost your energy. This is a perfect beginner workout routines for women you can do at home with a couple dumbbells. Girls, working out doesn’t have to be so complicated. Try this workout routine, listen to your body and if you like it, go to my bio, subscribe to my email list and keep an eye out for my Lazy Girl Workout calendar 😉 #lazygirlworkouts #lazygirl #lazygirlworkoutchallenge #lazygirlworkouttip #beginnerworkoutforwomen #beginnerworkoutroutine #beginnerworkoutprogram

Don’t feel like standing up? Benz suggests doing a light workout on the ground with a pair of dumbbells. Lying down, she demonstrates a few moves, including pullovers, bridge walks, butterfly crunches, chest presses, toe taps, and clamshells. She recommends 10 to 20 reps and 1 to 3 rounds.

Or, Stay in Bed and Do This Ab Workout

@nextlvlbody

7-min in Bed Ab Workout for Lazy Girls #workoutmotivation #fitnessmotivation #fittok #fyp

Don’t feel like getting out of bed? Using your mattress to do ab work will add a little resistance and keep you super comfy. This 7-minute in-bed ab workout includes a variety of exercises, like

Do This Glute Workout on the Floor

@justmetessab

Save this one to FIRE up the Glutes without leaving your side 👌🏽😉 I love incorporating this booty combo on my leg days but this is a perfect little something to do on a lazy day/rest day for that added toning and instant booty lift 🔥 #workoutideasforbeginners #workoutideasforwomen #workoutsformoms #workoutfromhome #workoutsforbusywomen #workoutforbusywomen #workoutideas #workoutsforbusymoms #lazygirlworkout #lazygirls #lazyday #bootyworkou

Benz shared a lazy but effective on-the-floor workout to “FIRE up the Glutes without leaving your side,” she writes in the TikTok post. “I love incorporating this booty combo on my leg days but this is a perfect little something to do on a lazy day/rest day for that added toning and instant booty lift.”

Do This Couch Workout While Watching TV

Sara Haley, American Council on Exercise (ACE) certified trainer and instructor, tells Body Network that her “Tabata inspired” couch workouts can be done while watching TV. “It’s a great fat-burning workout using just your body weight and your couch!” she adds in an Instagram post, demonstrating the moves.

Power Up Your Nintendo

CLEETHORPES, UK – MARCH 1, 2017: The original Nintendo Wii consoleShutterstock

Did you know that you can play video games and burn calories? Wii Fit video games are the perfect way to get a light workout in, says Haley. From dancing and martial arts to walking workouts, Nintendo offers a variety of choices.

RELATED: I Lost 10 Pounds in 4 Weeks on the Carnivore Diet

Do Some Cozy Cardio

Sporty man training on walking treadmill and watching TV at homeShutterstock

“Cozy cardio” is another fitness trend worth checking out. “Walk/jog in place or use a walking pad whenever you watch TV,” suggests Haley.

Here’s a Bed Workout for When You Wake Up or Right Before Slumber

Haley is all about her bed workout. “Have a quick workout you do regularly when you get up or go to bed,” she says. One of the moves? Use the side of your bed to do push-ups.

Do Some Lazy Girl Pilates

@natalieroseuk

Lazy girl pilates is my fav for the weekend. Hit + for workouts & tips #pilatesring #lazygirlworkout #workouttips #foryou

“Lazy girl pilates is my fav for the weekend,” exclaims Natalie Roseuk in her viral video. “This magic circle Pilates variation will sculpt your inner thighs, strengthen your core & define your shoulders all in one.

Invest in a Mini Treadmill

@emmafituk_

cosy cardio >>>> this is your sign to romanticise movement🥰☁️🧘🏼‍♀️💗🧸 Put your favourite gym outfit/ pyjamas/ cosy clothes on, light some candles, make yourself a hot drink, put a feel good film on and do some movement in the comfort of your own home!! 🫶🏼 Cozy cardio is one example of a very much needed mindset shift: from thinking exercise always has to be sweating your ass off in the gym, getting your heart rate up in a busy gym with harsh lighting and loud music 👉🏼 to honouring that exercise can be whatever feels good to you! Exercise isn’t only good for building muscle/ burning calories it’s also such a good stress relief and endorphin boost!! It’s a form of self-care🥰 #hotgirlwalks are one of the bestttttt ways to increase your energy expenditure (walking is SO underrated for fat loss) but even if you don’t have a walking pad at home- you can create a similar vibe doing some yoga, Pilates, watching a YouTube workout / dance workout !! I’ve definitely been prioritising wellness over intensity and listening to my body more. Sometimes I just don’t fancy doing a heavy weight sesh but setting up a vibe like this 👆🏼 (watching the grinch, christmas tree up, candles, a hot drink and little Bella getting involved 🐱😭🫶🏼) means I’m still getting in my steps, I’m staying active but it’s also a fun cute and cosy activity which makes me feel good!!!! let me know if you’re getting in with the cosy cardio club 🤝🏼🧸💅🏼 #cosy #cosycardio #cardio #fyp #trend #homeworkout #cosyvibes #romanticiseyourlife #cosyhome #christmas #walkingpad #treadmill #cardioworkout #homeworkouts #selflove #selflovejourney #exerciseismedicine #fitnessmotivation #motivation #fitnessgirl #hometraining #onlinecoach #trainingtips #foryou #easyworkout

Lots of “cozy cardio” devotees swear by mini, portable treadmills. Move them around your house and get your steps in while watching television.

Do Family Fitness Challenges

Want to burn calories while spending quality time with the family? Haley recommends family fitness challenges. On her Instagram account, she offers five fun fitness challenges to do with your kids:

1️⃣ Who can hold a wall squat the longest

2️⃣ Who can jump rope for 30 seconds without missing

3️⃣ Who can do a handstand (then add straddling your legs, etc.)

4️⃣ Who can get off the floor without using their hands

5️⃣ Dance contest - who can make Mom laugh the most

RELATED: What Happens to Your Body When You Stop Eating Snacks

Invest in an Under-the-Desk Elliptical

Mini Stepper Elliptical home gym equipment. Ideal for weight loss and improving overall fitness.Shutterstock

No more using work as an excuse to skip your workout. Buy an under-desk elliptical, like the Cubii Move, a $199 portable machine that you can put under your desk.

Do Some Stair Sprints

Do you have stairs in your house? Get your heartbeat up and burn calories fast. “Run up the stairs or do a circuit between chores,” Halsey suggests.

Do This Desk Workout

@fitpie365

Reply to @koblizek_je_best PART2️⃣ 🤫 shhh…What’s next ⁉️🔽 #SilentWorkout #TahukahAnda #TiktokGuru #fitpie @chrisyiwen #FitnessGuru #officeWorkout #LazyWorkout #officeworkouts #fitTok #deskexercise #LegWorkout

Sitting at your desk all day? You can do these exercises while working in your home office. It includes leg lifts.

Game on the Mini Treadmill

@presettable

The Gaming + Cardio combo has my heart!🥹💚😍 - #cozycardio #treadmillgaming #fortnite #treadmillworkout #gamingcardio #gamergirl #exercise #gamingfitness #fortnitestreamer

Are you a gamer? Presh, a gamer, demonstrates how you can make the time go by so much faster by gaming while you get your steps in.

Jump, Jump

@open_everyday

#cozycardio #cozycardioclub

Jumping on a mini trampoline is a great workout. And you can do it while watching television. Adding a spring to your step can help you get into shape faster. A NASA study published in the Journal of Applied Physiology claims that rebounding exercise is 68 percent more efficient than jogging. As far as calories burned, a study by the American Council on Exercise found that mini trampoline workouts effectively burn an average of 12.4 calories per minute for men and 9.4 calories per minute for women. According to a 2016 in the Journal of Sport and Health Science trampoline jumping also helps with bone density and strength.

Tess Thomas drtessthomas
Copyright drtessthomas/Instagram

Do you want to lose weight without taking Ozempic or another GLP-1 weight loss drug? There are foods you can eat to trigger the same hormones. Tess Thomas, DO, is a board-certified family Doctor with 20+ years of experience helping busy women reverse pre-diabetes, lose weight, and stop playing tug-of-war with their blood sugar. In a new social media post, she reveals the food she eats daily that “mimics” Ozempic. “You don’t need a prescription to start regulating hunger, reducing cravings, and improving blood sugar…You just need foods that work with your body’s natural GLP-1 hormone. These 10 are the real MVPs,” she writes.

Avocados

Avocado on rustic wooden table. Raw Fruits healthy green food concept.​AvocadoShutterstock

The first food she recommends is avocado. “Loaded with healthy fats that slow digestion, keep you full, and help prevent blood sugar spikes. Plus, they’re packed with fiber!” she says.

Lentils

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,Of​LegumesShutterstock

Next up, lentils. “A plant-based powerhouse. Full of fiber and protein, they help blunt blood sugar surges and keep you full for hours,” she says.

Chia Seeds

Organic,Dry,Black,And,White,Chia,Seeds,Against,A,BackgroundShutterstock

Chia seeds are another great weight loss food. “Absorb water and expand in your stomach, creating a gel that slows digestion and increases fullness — naturally reducing how much you eat,” she says.

Eggs

hard,Boiled,Eggs,protein,breakfast​Don’t Skip BreakfastShutterstock

Eggs should also be on your shopping list. “High in protein and essential nutrients. Eggs help lower levels of ghrelin (your hunger hormone) and stabilize your appetite all morning long,” she explains.

Farro or Quinoa

Cooked Organic Farro Grain in a Bowl for Dinner​Protein-Packed Farro SaladShutterstock

Both farro and quinoa are great for weight loss. “Unlike refined grains, these ancient grains are rich in fiber and protein — meaning fewer crashes and more steady energy,” she says.

Kefir or Greek Yogurt

Milk,Kefir,Grains,Spoon, probiotics, health, gut, food, diet​Probiotic Foods: Kefir Greek YogurtShutterstock

Don’t sleep on kefir and Greek Yogurt. “Great for gut health, which is closely tied to blood sugar control. The protein content also helps regulate hunger hormones,” she says.

Zucchini or Cauliflower

several zucchini isolated on a wooden table9. Zucchini: 17 caloriesShutterstock

Add zucchini and cauliflower to your shopping list. “These low-calorie, high-volume veggies add bulk to meals without raising blood sugar — so you feel full on fewer calories,” she says.

Rotisserie Chicken or Tofu

Homemade chicken rotisserie with thyme, lemon closeup on a slate board on the table. Horizontal top view from above​Buffalo Chicken Lettuce WrapsShutterstock

Two great protein sources? Rotisserie chicken or tofu. “Convenient, lean protein sources that help preserve muscle, increase satiety, and keep your metabolism humming,” she says.

Sardines or Salmon

Grilled sardines on a plate, All Saints, 'Santos Populares' holidays in Lisbon in JuneShutterstock

She also recommends sardines and salmon. “Rich in omega-3s and protein, they help reduce inflammation, improve insulin sensitivity, and regulate appetite.”

Apples or Pears (with skin)

Pear tree. Ripe pears on a tree in a garden​PearsShutterstock

The last item on her list? Apples or pears. “Packed with fiber and antioxidants — they slow glucose absorption and support gut health and fullness,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Lindsey Guldenschuh pharmacist_lindsey
Copyright pharmacist_lindsey/Instagram/Shutterstock
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 taking Ozempic or another weight loss drug and not getting the desired results? One expert-slash-weight loss warrior has some advice for you. Lindsey Guldenschuh is a pharmacist who shares information with her followers about GLP-1 drugs, as both an expert and someone on them. In a new post, she reveals the key habits responsible for her weight loss success. “I’ve lost 35 lbs on a GLP-1 by sticking to these five non-negotiables,” she writes, going on to reveal the five things she prioritized.

Prioritizing Protein

The first habit was prioritizing protein. “I aim for at least 100g of protein daily, which keeps me full, supports muscle, and makes hitting my goals way easier. Protein coffee in the morning is a staple!” she writes.

Eating in a Calorie Deficit (with GLP-1 Support)

calorie counting app on smartphone screen. Counting calories on a diet. Weight loss​Create a Slight Calorie DeficitShutterstock

Next, she eats in a calorie deficit with GLP-1 support. “I use the FatCalc calculator to figure out my deficit, and thanks to the appetite suppression from my GLP-1, I can actually stick to it without food noise running the show,” she says.

Moving Her Body Daily

Happy woman running with a weighted vest​She Walked with a Weighted VestShutterstock

The third habit she swears by is exercising, moving her body daily. “Started with simple walking, then added a weighted vest to level it up. I walk during work breaks, at baseball practice, or on my walking pad—my goal is 7,500 steps/day and 3–4 strength workouts/week,” she writes.

Hydrating Like It’s Her Job

Young woman in black sport outfit resting and drinking water after running.​3. Drink More WaterShutterstock

She also makes sure to hydrate. “I drink 100+ oz of water daily, and start my mornings with electrolytes to boost energy, digestion, and overall well-being,” she says.

“Being Boring on Purpose”

delicious grilled steak meat with vegetables on barbecue grill with smoke and flames. popular outdoor summer activity for friends and familyShutterstock

Being boring on purpose,” is also important, she claims. “I keep my meals simple and repeatable with a few high-protein staples I rotate weekly. No complicated recipes, just a doable routine that makes tracking and staying consistent so much easier,” she writes.

Sustainable Habits Are Key

Happy woman with bread on her shoulders laughs front view and sunset in the backgroundShutterstock

The bottom line? Sustainable habits are key, she says. “No magic, no perfection—just structure, support, and habits I can stick with thanks to the help of my glp-1.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Jon Williams jonwilliamsfitness jonwilliamscoaching
4 Signs You Are Eating Too Much Protein to Lose Fat
Copyright jonwilliamsfitness/Instagram/Shutterstock
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 trying to incorporate healthy habits into your life, so you can get stronger and lose weight? According to one expert, there are some everyday habits that the fittest people have in common. Jon Williams is a fat loss expert and fitness trainer who helps men and women lose 20-plus pounds of body fat. In a new post, he reveals the top 5 habits of the “strongest people 50+” in the gym for a week. Here is what he learned from observing them:

They Have Consistent Training Schedules

“I noticed that the strongest people in the gym have a consistent training schedule. They treat their workouts as a non-negotiable part of their day, which helps them build muscle and improve their overall strength over time,” he says.

They Lift Weights and Split Days

Athlete,Dumbbell, Bodybuilding, weights, lifting, exercise, gym, weights​Fundamental 2: Strength Train at Least Three Times a WeekShutterstock

“I observed that they focus on lifting weights each day,” he says. “Doing specific splits: such as lower and core days, or push and pull days. Engaging multiple muscle groups and promoting overall functional fitness.” According to the Mayo Clinic, 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.

They Pay Attention to Nutrition

Sporty,Muscular,Man,Pouring,Protein,Powder,Into,Bottle,For,Shake​Dessert Without GuiltShutterstock

“It’s clear that they pay attention to their nutrition. They seem to make sure they’re eating enough protein, healthy fats, and complex carbs, which supports muscle recovery and gives them the energy they need for intense workouts,” he continues. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

They Have “Strong Mental Resilience”

“I can see that they have strong mental resilience and set clear goals. This mindset helps them push through challenges and stay committed to their fitness journey, even when things get tough. They are very consistent, same time every day,” he says.

The Prioritize Recovery

In addition to doing work, they rest. “They also prioritize recovery practices. Whether it’s stretching, foam rolling, or getting enough sleep, they understand how crucial it is to recover. Most do saunas and cold plunges,” he concludes. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.