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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.

A World Champion Shows You 10 Pool Workouts That Burn Fat While Having Fun

Swim your way to weight loss with these workouts.

Underwater,Shoot,Of,A,Relaxed,Smiling,Woman,Flying,In,A
Shutterstock

Losing weight over fifty can be challenging. As our bodies change, we need to modify movements to get maximum results and, at the same time, prevent injury. Weight loss can be a boring numbers game: calories in and calories out. However, calorie-burning workouts that are safe, fun, and effective support overall mind, body, and spirit wellness. Creativity coupled with science-based intentional movements is a winning strategy. No better way to get a safe, fun, and effective workout than in the water. Getting results while having fun elevates the human spirit. A joyful spirit is the high-octane fuel that drives physical health.


These Workouts Are Fun and Effective

Young woman wearing blue swimming suit and cap in swimming poolShutterstock

I designed a one-hour, multi-sport workout for the water. Have fun pretending to be a downhill mogul skier, an NFL cornerback, an Olympic track runner, a speed skater, a FIFA soccer star, a martial arts master, and more. This choreography is designed to entertain while helping participants achieve maximum health benefits. My blend of sports drills will increase cardio-respiratory endurance, muscular strength, and range of motion.

Science supports that sustaining 30 to 60 minutes of uninterrupted movement in the “aerobic” heart rate zone (70%-85% of max. heart rate) burns calories from fuel sources beyond glucose and releases hormones that regulate mood swings and support brain performance.

You can enjoy the excitement of high-impact sports movements with the forgiveness of weightlessness in the water while burning fat and glucose. Grab your favorite companion and have fun getting fit. Keep in mind all movement is good movement. If you struggle to follow any instructions, just revert to jogging in place with arm motions and your favorite swimming strokes.

Running

Young lady running on a rural road during sunsetShutterstocl

Warm up with Cross Country & Track drills: 10 minutes

  1. Jog in place and lift knees high: Engage your core and hip flexors to elevate your knees as high as possible. Alternate arm swings in unison with leg motion. (2 minutes).
  2. High knee pulls: Walk across the shallow end of the pool, lifting each knee high and hugging the knee with your arms to increase your range of motion. (2 minutes).
  3. Straight leg walks: Walk across the shallow end with toes pointed, and extend the leg straight out front with each step. This challenges the core, hips, and quadriceps. (2 minutes).
  4. Jog in place with hamstring heel kicks: Engage the hamstrings by pulling the heels to the glutes. Alternate arm motions in unison with heel kicks. (2 minutes).
  5. Jog in place: High knee lifts (count to four) followed by heel hamstring kicks (count to four). Repeat for 2 minutes.

Swimming

Underwater shot of fit swimmer training in the pool. Female swimmer inside swimming pool.Shutterstock

Simple Swimming Strokes: 5 minutes. Swimming laps is an excellent way to get sustained minutes in your target heart zone. Keep things fun and interesting by alternating your favorite strokes. Focus on lengthening and strengthening. Refine your form with each lap. Engage the core, reach long, pull strong, and don’t forget to kick with authority. 1-minute freestyle, 1-minute breaststroke, 1-minute side stroke (left), 1-minute side stroke (Right), 1 minute (your favorite stroke on this list or not on this list)

Soccer and Speed Skating

Female soccer player outdoorsShutterstock

Soccer (inner thigh)/ Ice Skater (Outer Thigh) Set: 5 minutes

  • FIFA Soccer Player Passing kick, 2 minutes: Engage the inner thigh and quad by imagining passing a ball with the instep of your foot to a teammate across the field. Perform Ten right foot passes, exaggerating the outward to inward motion. Repeat this motion with the left foot. Alternate right and left foot kicks until 2 minutes are complete.
  • Speed Skater Laps, 2 minutes: Engage the outer thigh and glutes by sweeping each leg diagonally behind and slightly outward. Alternate straight leg sweeping motions with arms.
  • Jog In Place for heart rate recovery, 1 minute.

Snow Skiing: Cross Country and Down Hill

Girl / Woman / Female On the SkiShutterstock

Snow Skier Set, 5 minutes: Bomb the moguls of a double black diamond and cruise the scenic mountain trails.

  • Downhill Ski Slope with Moguls, 2 minutes: Squat down and power up with feet and legs parallel in a seated position. Land each jump and squat, alternating a slight left twist followed by a right twist (like a skier traversing down the mountain). Keep fists closed as if gripping ski poles and arms out in front of you. With each squat, bend the arms to lift your ski poles up. With each jump, straighten the arms and press down to plant the ski poles. Pressing the arms down and up in unison with each jump targets the biceps and triceps.
  • Cross Country Mountain Trail, 2 minutes: Standing with feet shoulder-width apart and arms out front holding the ski poles, press the left leg back and, at the same time, the right arm back. Return the arm and leg to the starting position and then press the opposite arm and leg. This motion sends you down the trail. Pick up speed and rhythm to get your heart pumping in the zone.
  • Jog In Place for heart rate recovery, 1 minute.

RELATED:She Lost 22 Pounds in 12 Weeks by Doing These 10 Things

American Football

Attractive women throwing ball in sunny park, enjoying outdoor workout. Fit and sporty, they motivate each other in natural environment.Shutterstock

National Football League (NFL) Warm-ups, 10 minutes. Hurray! It’s football season and holiday time. These football-focused drills capture the spirit of the season and help burn the extra holiday calories.

  • Jumping Jacks, 2 minutes: In the shallow end, stand tall with your abdominal muscles pulled to your spine. With a nice posture, jump into a spread leg position and at the same time, swing your arms wide and above your head. Your arms should look like a ‘V’ next to your ears. Bring your legs back together and arms to the starting position. Repeat this motion for 2 minutes. Add extra resistance by cupping the water with your hands facing up on the upswing and down on the downswing.
  • Arm Circles with Sideways Crabwalk, 2 minutes: Squat with knees pointing wide. Shuffle sideways across the shallow side of the pool while making large overhead arm circles rotating clockwise. When you get to the side of the pool, reverse the direction toward the opposite side of the shallow end and rotate the arm circles counterclockwise. Continue for 2 minutes.
  • Arm Crossovers with Forward Squat Walk and Reverse Squat Back Pedal, 2 minutes: In the shallow side of the pool, bend your knees so the water is right above your shoulders. Swing both arms in front of you, crossing them at the elbows, then reverse the direction and swing your arms behind you as far as possible to increase your range of motion. To elevate your heart rate while performing arm crossovers, walk forward in the squatted position to the other side of the shallow end of the pool, then back pedal in the squatted position. Go back and forth to complete 2 minutes.
  • Leg Swings Front to Back, 2 minutes: Holding on to the pool edge with one hand, swing your leg front and back as high and fast as possible, engaging the abs, hip flexor, and glut. Repeat on both sides for one minute each.
  • Leg Swings side to side, 2 minutes: Holding on to the pool edge with both hands, swing your leg left to right as high and fast as possible on both sides one minute each.

Basketball

Beautiful woman is playing the ball in swimming poolShutterstock

National Basketball League (NBA) Drills: 5 minutes

Pretend to dribble while running for 2 minutes. Pretend you are holding a ball and forcibly press the water down with a cupped hand to increase resistance. Run and dribble from one end of the shallow side to the other (the dribbling arm should be completely submerged for added resistance. Switch dribbling hands when changing directions. In the final minute, pretend to dribble a ball in each hand. Have fun imitating the baller moves of your favorite players. Running in place is an alternative option if cutting across the pool isn’t viable.

Jump shots, 3-pointers, and free throws, 3 minutes: Practice your jump-shot and vertical leap from the shallow end. Run 3-5 steps, plant your feet, squat, and jump as high as possible while attempting to dunk the ball over your head in the net. Do five leading with your dominant and 5 with the opposite hand. Continue for 2 minutes. Finish the 3rd minute with two-handed free throws and half-court 3-pointers. Squat into a deep knee bend, jump as high as possible, and throw the ball with both hands over your head.

Martial Arts

A female, fourth degree, Taekwondo black belt athlete performs a midair jumping kick on the beach.Shutterstock

Taekwondo Kick and punch combos: 5 minutes

Front Kicks,1 minute: Engaging the core, keep the left standing leg strong and stable. Raise the right knee high to the waist, pull the toes up and back, quickly pivot the hip, and extend the ball of the foot to strike the target. Practice 5 times on each side. Then alternate right and left, and you cross the shallow end of the pool.

Front Fist Punch,1 Minute: Make two strong fists, bend the elbows, and place them near the ribs. Your thumbs should be facing up. Begin by engaging the abs and drawing power from the shoulder. Extend your arm, rotate your fist so the thumb points inward, and lean your body into the punch. Cross the pool by stepping forward with the left foot to throw a right-arm punch. The left arm stays near your face as a block. Now, step with the right foot to throw a left-hand punch, keeping the right fist near your face for protection. Repeat this pattern for 1 minute.

Jumping Front kick,1 minute: To add a little more movement and excitement we will throw a jump kick by lifting the left foot, then hop from the right foot. Throw the right front kick just before landing back on the left. Cross the shallow side of the pool with a rhythm of lift (left leg), hop & kick (right leg)/ take a step, and repeat to cross the shallow side of the pool. Reverse the standing and kicking foot as you reverse directions across the pool.

Jumping front kick with front fist punch,1 minute: Left leg is raised for momentum. Hop on the right leg and throw a strong right front kick. Land the kick in a lunge position and throw a left-hand forward fist punch. The flow is smooth and empowering: left leg lift, right leg hop, kick, lunge, left arm punch. Repeat ten times and reverse sides for ten reps.

Donkey kicks, 1 minute: Stand strong with fists tight, look over your right shoulder, lift the right knee high, and thrust your leg backward, intending to hit your target with the heel of your foot. Using your core for stability and control, bring your leg back, keeping the knee raised, and carefully place it next to the standing leg in the original forward position. Repeat on both sides for a minute.

Water Polo

Water polo, cardio and portrait of a woman with a ball for a competition, game and training. Fitness, strong and athlete girl throwing with power, action and playing during a professional matchShutterstock

5-minute treading challenge (a floatation belt is very helpful to support these exercises.)

  • In the deep end, tread water in a relaxing way while waving arms gently inward and outward for one minute.
  • While treading water, raise one hand over your head as if you are making a ball pass to a teammate. Alternate raised hands for one minute (30 minutes each hand)
  • While treading water, raise both hands overhead for 30- to 60 seconds for the final push of the workout.
  • Revert to relaxing treading for two minutes or hold on to the edge of the pool and continue kicking.

Swimming

Competitive swimmer racing in poolShutterstock

Simple Swimming Strokes, 5 minutes:

Swimming laps is an excellent way to get sustained minutes in your target heart zone. Keep things fun and interesting by alternating your favorite strokes. Focus on lengthening and strengthening. Refine your form with each lap. Engage the core, reach long, pull strong, and don’t forget to kick with authority.

  • 1-minute freestyle, 1-minute breaststroke, 1-minute side stroke (left), 1-minute side stroke (Right), 1 minute (your favorite stroke on this list or not on this list)
  • Cool Down with stairs strengtheners and stretches, 5 minutes (60 minutes completed)
  • Place your palms on one of the top steps as you exit the shallow end of the pool. With your face looking up to the sky, your fingers pointed toward the deep end, and feet pointing straight out in front of you, bend and press your elbows, igniting your triceps with triceps dips. (1 minute)
  • In the same position, raise and lower your legs to ignite the abs with leg lifts. (1 minute)
  • Flip over on your stomach and ignite the chest with chest presses. (1 minute)
  • Sit on the steps, extend your left leg, and reach your toes with your right hand for a nice stretch. Repeat on the other side. (2 minutes).

RELATED:8 Morning Habits That Target Stubborn Belly Fat While Boosting Energy

Final Notes

Portrait,Of,Beautiful,Woman,In,Swimwear,Relaxing,In,Swimming,PoolShutterstock

  1. Always remember joyful movement is quality movement. If you pick one sports theme at a time, it will become a quality workout. This is a concentrated choreography. It may seem like too much for some, but I wanted to make the workout creative and interesting. This is a full plate that you can work on a bite at a time.
  2. There are many wonderful accessories that can enhance marine exercise. This could be a follow-up article.
  3. There are ways to protect your hair from the damage of chlorine and excessive water and sun exposure. Healthy hair is important, too.

And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Christy Swaid is a Founder & Health Coach of Checkered Flag Living & Heal, World Champion Woman Athlete, Nutrition and Fitness Expert, and Child Development and Behavior Psychology Specialist

More For You

Underwater,Shoot,Of,A,Relaxed,Smiling,Woman,Flying,In,A
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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.

Losing weight over fifty can be challenging. As our bodies change, we need to modify movements to get maximum results and, at the same time, prevent injury. Weight loss can be a boring numbers game: calories in and calories out. However, calorie-burning workouts that are safe, fun, and effective support overall mind, body, and spirit wellness. Creativity coupled with science-based intentional movements is a winning strategy. No better way to get a safe, fun, and effective workout than in the water. Getting results while having fun elevates the human spirit. A joyful spirit is the high-octane fuel that drives physical health.


These Workouts Are Fun and Effective

Young woman wearing blue swimming suit and cap in swimming poolShutterstock

I designed a one-hour, multi-sport workout for the water. Have fun pretending to be a downhill mogul skier, an NFL cornerback, an Olympic track runner, a speed skater, a FIFA soccer star, a martial arts master, and more. This choreography is designed to entertain while helping participants achieve maximum health benefits. My blend of sports drills will increase cardio-respiratory endurance, muscular strength, and range of motion.

Science supports that sustaining 30 to 60 minutes of uninterrupted movement in the “aerobic” heart rate zone (70%-85% of max. heart rate) burns calories from fuel sources beyond glucose and releases hormones that regulate mood swings and support brain performance.

You can enjoy the excitement of high-impact sports movements with the forgiveness of weightlessness in the water while burning fat and glucose. Grab your favorite companion and have fun getting fit. Keep in mind all movement is good movement. If you struggle to follow any instructions, just revert to jogging in place with arm motions and your favorite swimming strokes.

Running

Young lady running on a rural road during sunsetShutterstocl

Warm up with Cross Country & Track drills: 10 minutes

  1. Jog in place and lift knees high: Engage your core and hip flexors to elevate your knees as high as possible. Alternate arm swings in unison with leg motion. (2 minutes).
  2. High knee pulls: Walk across the shallow end of the pool, lifting each knee high and hugging the knee with your arms to increase your range of motion. (2 minutes).
  3. Straight leg walks: Walk across the shallow end with toes pointed, and extend the leg straight out front with each step. This challenges the core, hips, and quadriceps. (2 minutes).
  4. Jog in place with hamstring heel kicks: Engage the hamstrings by pulling the heels to the glutes. Alternate arm motions in unison with heel kicks. (2 minutes).
  5. Jog in place: High knee lifts (count to four) followed by heel hamstring kicks (count to four). Repeat for 2 minutes.

Swimming

Underwater shot of fit swimmer training in the pool. Female swimmer inside swimming pool.Shutterstock

Simple Swimming Strokes: 5 minutes. Swimming laps is an excellent way to get sustained minutes in your target heart zone. Keep things fun and interesting by alternating your favorite strokes. Focus on lengthening and strengthening. Refine your form with each lap. Engage the core, reach long, pull strong, and don’t forget to kick with authority. 1-minute freestyle, 1-minute breaststroke, 1-minute side stroke (left), 1-minute side stroke (Right), 1 minute (your favorite stroke on this list or not on this list)

Soccer and Speed Skating

Female soccer player outdoorsShutterstock

Soccer (inner thigh)/ Ice Skater (Outer Thigh) Set: 5 minutes

  • FIFA Soccer Player Passing kick, 2 minutes: Engage the inner thigh and quad by imagining passing a ball with the instep of your foot to a teammate across the field. Perform Ten right foot passes, exaggerating the outward to inward motion. Repeat this motion with the left foot. Alternate right and left foot kicks until 2 minutes are complete.
  • Speed Skater Laps, 2 minutes: Engage the outer thigh and glutes by sweeping each leg diagonally behind and slightly outward. Alternate straight leg sweeping motions with arms.
  • Jog In Place for heart rate recovery, 1 minute.

Snow Skiing: Cross Country and Down Hill

Girl / Woman / Female On the SkiShutterstock

Snow Skier Set, 5 minutes: Bomb the moguls of a double black diamond and cruise the scenic mountain trails.

  • Downhill Ski Slope with Moguls, 2 minutes: Squat down and power up with feet and legs parallel in a seated position. Land each jump and squat, alternating a slight left twist followed by a right twist (like a skier traversing down the mountain). Keep fists closed as if gripping ski poles and arms out in front of you. With each squat, bend the arms to lift your ski poles up. With each jump, straighten the arms and press down to plant the ski poles. Pressing the arms down and up in unison with each jump targets the biceps and triceps.
  • Cross Country Mountain Trail, 2 minutes: Standing with feet shoulder-width apart and arms out front holding the ski poles, press the left leg back and, at the same time, the right arm back. Return the arm and leg to the starting position and then press the opposite arm and leg. This motion sends you down the trail. Pick up speed and rhythm to get your heart pumping in the zone.
  • Jog In Place for heart rate recovery, 1 minute.

RELATED:She Lost 22 Pounds in 12 Weeks by Doing These 10 Things

American Football

Attractive women throwing ball in sunny park, enjoying outdoor workout. Fit and sporty, they motivate each other in natural environment.Shutterstock

National Football League (NFL) Warm-ups, 10 minutes. Hurray! It’s football season and holiday time. These football-focused drills capture the spirit of the season and help burn the extra holiday calories.

  • Jumping Jacks, 2 minutes: In the shallow end, stand tall with your abdominal muscles pulled to your spine. With a nice posture, jump into a spread leg position and at the same time, swing your arms wide and above your head. Your arms should look like a ‘V’ next to your ears. Bring your legs back together and arms to the starting position. Repeat this motion for 2 minutes. Add extra resistance by cupping the water with your hands facing up on the upswing and down on the downswing.
  • Arm Circles with Sideways Crabwalk, 2 minutes: Squat with knees pointing wide. Shuffle sideways across the shallow side of the pool while making large overhead arm circles rotating clockwise. When you get to the side of the pool, reverse the direction toward the opposite side of the shallow end and rotate the arm circles counterclockwise. Continue for 2 minutes.
  • Arm Crossovers with Forward Squat Walk and Reverse Squat Back Pedal, 2 minutes: In the shallow side of the pool, bend your knees so the water is right above your shoulders. Swing both arms in front of you, crossing them at the elbows, then reverse the direction and swing your arms behind you as far as possible to increase your range of motion. To elevate your heart rate while performing arm crossovers, walk forward in the squatted position to the other side of the shallow end of the pool, then back pedal in the squatted position. Go back and forth to complete 2 minutes.
  • Leg Swings Front to Back, 2 minutes: Holding on to the pool edge with one hand, swing your leg front and back as high and fast as possible, engaging the abs, hip flexor, and glut. Repeat on both sides for one minute each.
  • Leg Swings side to side, 2 minutes: Holding on to the pool edge with both hands, swing your leg left to right as high and fast as possible on both sides one minute each.

Basketball

Beautiful woman is playing the ball in swimming poolShutterstock

National Basketball League (NBA) Drills: 5 minutes

Pretend to dribble while running for 2 minutes. Pretend you are holding a ball and forcibly press the water down with a cupped hand to increase resistance. Run and dribble from one end of the shallow side to the other (the dribbling arm should be completely submerged for added resistance. Switch dribbling hands when changing directions. In the final minute, pretend to dribble a ball in each hand. Have fun imitating the baller moves of your favorite players. Running in place is an alternative option if cutting across the pool isn’t viable.

Jump shots, 3-pointers, and free throws, 3 minutes: Practice your jump-shot and vertical leap from the shallow end. Run 3-5 steps, plant your feet, squat, and jump as high as possible while attempting to dunk the ball over your head in the net. Do five leading with your dominant and 5 with the opposite hand. Continue for 2 minutes. Finish the 3rd minute with two-handed free throws and half-court 3-pointers. Squat into a deep knee bend, jump as high as possible, and throw the ball with both hands over your head.

Martial Arts

A female, fourth degree, Taekwondo black belt athlete performs a midair jumping kick on the beach.Shutterstock

Taekwondo Kick and punch combos: 5 minutes

Front Kicks,1 minute: Engaging the core, keep the left standing leg strong and stable. Raise the right knee high to the waist, pull the toes up and back, quickly pivot the hip, and extend the ball of the foot to strike the target. Practice 5 times on each side. Then alternate right and left, and you cross the shallow end of the pool.

Front Fist Punch,1 Minute: Make two strong fists, bend the elbows, and place them near the ribs. Your thumbs should be facing up. Begin by engaging the abs and drawing power from the shoulder. Extend your arm, rotate your fist so the thumb points inward, and lean your body into the punch. Cross the pool by stepping forward with the left foot to throw a right-arm punch. The left arm stays near your face as a block. Now, step with the right foot to throw a left-hand punch, keeping the right fist near your face for protection. Repeat this pattern for 1 minute.

Jumping Front kick,1 minute: To add a little more movement and excitement we will throw a jump kick by lifting the left foot, then hop from the right foot. Throw the right front kick just before landing back on the left. Cross the shallow side of the pool with a rhythm of lift (left leg), hop & kick (right leg)/ take a step, and repeat to cross the shallow side of the pool. Reverse the standing and kicking foot as you reverse directions across the pool.

Jumping front kick with front fist punch,1 minute: Left leg is raised for momentum. Hop on the right leg and throw a strong right front kick. Land the kick in a lunge position and throw a left-hand forward fist punch. The flow is smooth and empowering: left leg lift, right leg hop, kick, lunge, left arm punch. Repeat ten times and reverse sides for ten reps.

Donkey kicks, 1 minute: Stand strong with fists tight, look over your right shoulder, lift the right knee high, and thrust your leg backward, intending to hit your target with the heel of your foot. Using your core for stability and control, bring your leg back, keeping the knee raised, and carefully place it next to the standing leg in the original forward position. Repeat on both sides for a minute.

Water Polo

Water polo, cardio and portrait of a woman with a ball for a competition, game and training. Fitness, strong and athlete girl throwing with power, action and playing during a professional matchShutterstock

5-minute treading challenge (a floatation belt is very helpful to support these exercises.)

  • In the deep end, tread water in a relaxing way while waving arms gently inward and outward for one minute.
  • While treading water, raise one hand over your head as if you are making a ball pass to a teammate. Alternate raised hands for one minute (30 minutes each hand)
  • While treading water, raise both hands overhead for 30- to 60 seconds for the final push of the workout.
  • Revert to relaxing treading for two minutes or hold on to the edge of the pool and continue kicking.

Swimming

Competitive swimmer racing in poolShutterstock

Simple Swimming Strokes, 5 minutes:

Swimming laps is an excellent way to get sustained minutes in your target heart zone. Keep things fun and interesting by alternating your favorite strokes. Focus on lengthening and strengthening. Refine your form with each lap. Engage the core, reach long, pull strong, and don’t forget to kick with authority.

  • 1-minute freestyle, 1-minute breaststroke, 1-minute side stroke (left), 1-minute side stroke (Right), 1 minute (your favorite stroke on this list or not on this list)
  • Cool Down with stairs strengtheners and stretches, 5 minutes (60 minutes completed)
  • Place your palms on one of the top steps as you exit the shallow end of the pool. With your face looking up to the sky, your fingers pointed toward the deep end, and feet pointing straight out in front of you, bend and press your elbows, igniting your triceps with triceps dips. (1 minute)
  • In the same position, raise and lower your legs to ignite the abs with leg lifts. (1 minute)
  • Flip over on your stomach and ignite the chest with chest presses. (1 minute)
  • Sit on the steps, extend your left leg, and reach your toes with your right hand for a nice stretch. Repeat on the other side. (2 minutes).

RELATED:8 Morning Habits That Target Stubborn Belly Fat While Boosting Energy

Final Notes

Portrait,Of,Beautiful,Woman,In,Swimwear,Relaxing,In,Swimming,PoolShutterstock

  1. Always remember joyful movement is quality movement. If you pick one sports theme at a time, it will become a quality workout. This is a concentrated choreography. It may seem like too much for some, but I wanted to make the workout creative and interesting. This is a full plate that you can work on a bite at a time.
  2. There are many wonderful accessories that can enhance marine exercise. This could be a follow-up article.
  3. There are ways to protect your hair from the damage of chlorine and excessive water and sun exposure. Healthy hair is important, too.

And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Christy Swaid is a Founder & Health Coach of Checkered Flag Living & Heal, World Champion Woman Athlete, Nutrition and Fitness Expert, and Child Development and Behavior Psychology Specialist

cheerful smiling woman in swimsuit in the pool island nature
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.

Swimming is one of the best workouts for your body. Not only does it work multiple muscles at once in a low-impact manner, but it is a great calorie blaster. According to the CDC, an average 154-pound person can burn 510 calories per hour swimming “slow freestyle laps.” However, if you can’t swim or simply don’t enjoy it, there are other water workouts that will help you lose weight. The Mayo Clinic explains that aquatic exercise is excellent for a variety of reasons. Not only is it a low-impact activity that takes the pressure off the bones, joints, and muscles, but water “also offers natural resistance, which can help strengthen the muscles,” they say. Here are 10 to try.


Water Walking

Stunning young dark haired woman swimming in the pool at spa center copyspace enjoyment sexuality seductive hot beauty wellness recreation relaxing rest holidays weekend treatment sport conceptShutterstock

The easiest way to exercise in water is by walking in it. Mayo Clinic recommends getting into waist-high water and walking across the pool “swinging the arms as you do when walking on land,” they explain. “Avoid walking on tiptoes, and keep the back straight. Tighten the abdominal muscles to avoid leaning too far forward or to the side.” If you want to increase resistance you can wear resistance devices, like hand webs or water shoes.

Lift Water Weights

Attractive woman lifting dumbbells in the poolShutterstock

You can also use water weights, “foam barbells that create resistance underwater,” and do a weight lifting routine. “Start with the arms at the sides. Grip the bars of the water weights with the palms facing up. Raise the forearms to the level of the water, keeping the elbows close to the body and the wrists straight. Then, turn the barbells over so that the palms of the hands face the bottom of the pool. Push the hands down until the arms are straight again. Repeat 12 to 15 times or until you're tired,” says Mayo.

Kickboard Resistance Exercises for Arms

Orange kickboard beside the swimming pool, flutter board.Shutterstock

You can also use a kickboard if you don’t have water weights. “Stand up straight with the legs comfortably apart and tighten the abdominal muscles. Extend the right arm and hold the kickboard on each end,” instructs Mayo Clinic. “Keeping the left elbow close to the body, move the kickboard toward the center of the body. Return to the starting position and repeat 12 to 15 times or until you're tired. Then extend the left arm and repeat the exercise on the other side.”

RELATED: 5 Daily Moves to Boost Bone Density After 50

Noodle Leg Exercises

Group of people working with float noodles at water fitness classShutterstock

Pool noodles aren’t just for kids. Tie one in a knot around your foot and use it to strengthen your legs. “Stand with the back to the side of the pool in waist-high water, placing the arms on the edge of the pool for stability. Straighten the leg in front of you, and then flex the knee to about a 90-degree position. Return to the starting position and repeat 12 to 15 times or until you're tired. Tie the water noodle into a knot around the other foot or water shoe and repeat with the other leg,” says the Mayo Clinic.

Pushups on Land

Active senior woman doing warming up exercise indoors in public swimming pool.Shutterstock

Just like you would do pushups on land, you can strengthen your arms with the move in the pool. Place your hands on the edge of the pool and get into the pushup position.

RELATED: I Lost 66 Pounds by Eating Fajitas and Doing These 11 Things Every Day

Water Aerobics Classes

Aqua aerobics in water sport centerShutterstock

Harvard Health recommends signing up for a water aerobics class. “Just like land-based exercise, water aerobics and swimming can be effective strategies for improving cardio fitness, building strength, boosting your mood, easing joint pain, sleeping better, and reducing your risk for diseases like heart disease, diabetes, and even cancer,” they say.

Pool Dancing Workouts

Rimini, Italy - june 2 2023: People Doing Water Aerobics Outdoor in a Swimming Pool.Shutterstock

If you like Zumba, try dancing in the pool. “Get your dance on with some fun choreography and unload your athlete with high-intensity ladder-style drills,” explains Aqua Choreography HIITs 2.0, a workout that “can be done in both deep and shallow water and is designed to keep you engaged and excited while you complete 45-minutes of cardio training in the pool.”

Kickboard Instead of Swim

Middle Aged Woman in a swimming PoolShutterstock

If you don’t like swimming, get a good leg and ab workout in with the help of a kickboard. Not only will the kickboard offer stability and balance, but will also give your arms a rest.

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

Pool Burpees

A young beautiful blonde woman in a stylish black swimsuit is swimming in the hotel pool holding on to the side.Summer,vacation concept.Shutterstock

Similar to pushups, doing burpees in the pool is also a great workout idea. Start in the deep end, holding onto the edge of the pool with your right hand. Tucking your knees into your chest, place both of your feet flat against the pool wall. Jump your feet off the wall and extend your legs while engaging your abs.

Dolphins

Happy senior woman in swimming pool, leaning on edge and looking at camera.Shutterstock

Another great beginner pool workout is the dolphin, which targets your core, legs, and back. “Start by grasping the pool's edge with your left hand and pointing your right hand and fingers down just beneath the water's surface. When you're ready, hold your legs together and allow them to float upwards, after which you start kicking like a dolphin,” instructs Aquatic Performance Training. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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 an hour at the gym to get a good workout in. According to Britany Williams, a Sweat trainer and social media influencer, it all takes 10 minutes. She recently shared a new workout via Instagram that can be completed fast and at home. Here is everything you need to know about the workout – and 8 of the trainer’s top diet and fitness tips.


All You Need Is a Resistance Band

Resistance band exercise at home. Woman doing pilates workout using elastic strap pulling with arms for shoulder training on yoga mat indoors.Shutterstock

“Short on time? This FULL BODY workout using a resistance band is exactly what you need. This workout is from my new Core and Restore workout program that helps minimize core dysfunction and improve posture alignment,” Williams writes in the post.

Here Is the Circuit

britany-williams-2britanywilliams/Instagram

“Do each exercise for 30 seconds on each side and repeat the circuit 2x. Minimize rest between exercises,” she adds, revealing the workout.

EXERCISES ⬇️

▪️ Squat + Straight Arm Kickback

▪️ Kneeling Single Arm Row

▪️ Kneeling Chest Press

▪️ Pallof Press

▪️ Rotational Kickstand Deadlift

Eat Food That Supports Your Goals, Nutrition, and Joy

Fitness,Breakfast,running,healthy,eating,saladShutterstock

In a TikTok video, Britany explains her approach to diet. “Often, we leave off the foods that give us joy when building our plate. When, in reality, what if we started there? What if when you were building your meal plan or your diet or whatever it is, you started your meal plan by keeping in the foods that make you happy, and then you had to build around that? What on my plate today supports my nutrition and goals, but what also supports my joy?” she says.

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

Save Upper Body Workouts for Lazy Days

Beautiful blonde middle age woman doing weights exercises with dumbbells outdoors, sunny summer evening. Healthy active lifestyle, body consciousShutterstock

Britany recommends a hack for lazy workout days. “If you're the kind of girly who's motivated most days to workout, but then there's that one to two days a week that you just struggle with, save your upper body workouts for those days,” she suggests. “Mentally, there is something easier about standing still and just moving weight around with your arms and upper body than there is about having to lower your entire torso down into a squat or a lunge and getting back up. Zero percent backed by science, but a hundred percent backed by my own personal experience.”

Run

Sport watch run woman checking smartwatch tracker. Trail running runner girl looking at heart rate monitor smart watch in forest wearing jacket sportswear. Female athlete jogger training in woods.Shutterstock

Running — great for cardiovascular health, muscle building, and weight loss, per the Mayo Clinic — is one of Britany’s favorite workouts. “For every mile run, the average person will burn approximately 100 calories,” they say. If you can’t go for a long run, she recommends alternating walking and running for one-minute intervals, increasing the length of the run interval every couple of weeks.

Do Push Ups

Gorgeous brunette warming up and doing some push ups a the gymShutterstock

Britany has “struggled with pushups for years” but claims to know the secret to getting them done. “The idea of doing pushups on your toes was just never approachable for you. You need to elevate your hands on a chair. The higher your hands are relative to your feet, the easier it's going to be, and it's going to be so helpful,” she says.

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

Show Up for Workouts When You Can

Workout,Training,Exercise,Plan,And,Daily,ScheduleShutterstock

As a new mom, Britany always reminds her followers to go easy on themselves. “I went from working out six days a week religiously to having more days where I don’t work out than days that I do. 🫠I share this not as a get-out-of-jail-free card - I don’t want you to skip your workout. I share this so you know that it’s normal to have seasons of life where workouts are sporadic and short. You’ve just gotta focus on showing up when you can,” she writes.

Be Yourself

britany-williams-1britanywilliams/Instagram

Britany revealed to Sweat her number one piece of advice. “To be yourself,” she said. “As someone who is in the social media space, I find it really easy to want to fall into line with other people. It was the same thing when I had a corporate job - it was really easy to do what I thought was wanted of me or what was going to get me a promotion. But I’ve always found that results are much better when you just show up as you.”

Chocolate Ice Cream

Top view Close up Stainless steel ice cream scoop is scooping chocolate flavor ice cream meat.Shutterstock

If Britany could only eat one food for the rest of your life, what would it be? “It would most likely be chocolate ice cream. No, I take that back. It’s going to be chocolate chip cookies, but they would be really specific cookies. My husband makes these chocolate chip cookies with oatmeal, pecans or walnuts, cinnamon, really big chocolate chunks, and some sea salt on top. This restaurant down the street from where I live put rosemary in their chocolate chip cookies, so let’s add that, too,” she told Sweat.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Do Her Favorite Exercise

Sporty woman tying shoelace on running shoes before practice. Female athlete preparing for jogging outdoors. Runner getting ready for training. Sport active lifestyle concept. Close-upShutterstock

If Britany could only do one exercise for the rest of her life, what would it be? “It would probably be a thruster - a squat and press with dumbbells in my hands. It’s full-body. It gets your heart rate up… Wait, scratch that as well. If I could only do one exercise, I would definitely run. My knees would hate me, but so be it,” she told Sweat.

💪🔥Body Booster: Run for better health and weight loss. Can't run long? No problem! Try alternating 1-minute walks and runs. Gradually increase your running time every few weeks.

Athletic woman in stylish sportswear doing lunges exercises at home in bedroom.
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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.

As a nationally board-certified and licensed athletic trainer with ten years of experience in the fitness industry, I have trained middle school, high school, college and professional athletes in just about every sport along with moms, dads, grandmas and grandpas up to the age of 94. I have encountered just about every demographic and scenario you can imagine. What holds true is that every client wants to feel stronger, and look more lean.


So here are my 5 favorite fat burning exercises—yes they are boring, but we have to remember that simplicity is a major key to consistency and one workout will never make or break your fat-burning goals.

Squats

Young sporty man squatting or exercising on the beach during sunset. Athletic man doing fitness workout or training outdoors. Sports and healthy lifestyleShutterstock

Goblet, Back, Front, etc….

Squats are the most commonly done exercise in the world, we all squat subconsciously in day-to-day activities and squatting uses your entire lower body and hip complex, all of your abdominal muscles, erector spinae, and much more. There are tons and tons of variations and all of which have huge benefits when performed correctly and when structured properly into a workout.

RELATED: 14 Proven Ways to Get Back in Shape

Deadlifts

Barbell deadlift hands, strong fitness and power of black woman, athlete and bodybuilder in gym, sports workout and exercise. Closeup floor start, healthy muscle training and heavy challenge liftingShutterstock

Trap bar, Kettlebell, Barbell, Dumbbell, etc…

Deadlifts are often deemed a dangerous exercise and I don’t agree entirely. The bottom line is the target, your entire posterior chain of lower body muscles, your low back, erector spinae, all abdominal muscles, traps, lats, and biceps. I think these should be done for sets of 6-12 reps with 2-3 minutes of rest in between.

Sprinting

Young muscular man in gym doing exercise. Showing his muscles.Shutterstock

Repeat sprints to be exact.

Doing repeat sprints emulates HIIT training and many forms of sport. When most people get asked what they would prefer their body to look like, 100m sprinter or marathon runner, they choose sprinter every time. Get and keep your heart rate elevated with max effort full body running intervals.

Step Ups/Stairs/Hills

Stairs climbing running woman doing run up steps on staircaseShutterstock/Maridav

Overcoming vertical distance.

When I was playing football my senior year in high school and I was trying to get in shape for basketball season, I would run extra hills at practice with my pads on and stairs after practice with no pads. The idea of this movement group is that you are changing levels and alternating legs to generate force and this activates all of your leg muscles, and elevates your heart rate significantly.

RELATED: 13 Secrets for Building Powerful Legs

Kettlebell Swings

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

Single Arm, Double, Russian, American, etc…

These can be so effective when done correctly, I was worried about adding them because they can be complex and increase risk of injury but they are fantastic for using your entire body and elevating your heart rate. Another thing that people aren’t aware of is that every time you change your body position relative to gravitational force your body regulates blood pressure. That is why a lot of the exercises mentioned below, as add-ons, incorporate the idea of moving between parallel and perpendicular to the ground.

7 More Effective Fat-Torching Exercises

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

Here are some other great exercises that I think deserve a mention, in no particular order and are great alternatives if any of the above, are not ideal for you.

  1. Man-Makers. A weighted burpee with rows, pushups and presses added in for total body torture.
  2. Thrusters or Wall Balls. If you can squat, add some weight or a medicine ball to the mix and get the additional overhead pressing involved.
  3. Push-ups. The upper body squat.
  4. Pull-ups. The upper body deadlift.
  5. VersaClimber. The versaclimber claims to have the best EPOC results of any cardio machine on the market.
  6. Rowing. Although this is the only sitting exercise, rowing uses approximately 80% of all the muscles in your body and when done for HIIT or EMOM style workouts, will torch you head to toe.
  7. Swimming. An under-talked-about but extremely safe and effective exercise, if you can swim efficiently and treat it the same as repeat sprints, stairs or the above-mentioned circuit training styles, swimming leaves no muscle group behind. Plus, it includes added resistance in all directions, breath holds, and no joint impact.

What I Mean by "Torching Fat"

Dillan_Fossdillanfoss/Instagram

The physiological recipe for that is typically the same for each person, prioritizing daily protein intake, water, sleep, and compound resistance training for exercise. Now when we talk about torching fat, certain exercises do it better than others because of their ability to activate multiple major muscle groups, stimulate growth hormone and testosterone production, elevate the heart rate and increase post-exercise oxygen consumption, otherwise known as EPOC, or the rate at which the body burns calories after exercise.

Besides the exercises themselves, the intention behind them matters—doing air squats when you are already a well-conditioned individual isn't going to stimulate your body enough to torch fat but if you’re a novice exerciser that is in your 50’s, maybe it will.

Aside from specific exercise movement patterns, how you perform and group exercises can greatly improve the fat-burning results. For example, doing HIIT interval training versus traditional 1 rep max strength training.

You should learn to use different work-to-rest ratios—TABATA is the most famous, it's a 2:1 ratio, 20 seconds of exercise, 10 seconds of rest, for 8 rounds or 4 minutes. Try others like 1:1, 30 seconds of work, 30 seconds of rest, 2:1, 40 seconds of exercise, 20 seconds of rest, etc. The other method that keeps workouts very simple and structured is EMOM—every minute on the minute you perform an exercise or group of exercises, your remaining time left is your rest time, the harder/faster you work, the more rest time you earn. I remember doing a 25-minute EMOM in college for basketball practice, we had to run a full-court ladder or suicide every minute on the minute for 25 minutes straight, I remember feeling like one word, death.

I typically recommend managing your heart rate at about 70-85% of max heart rate. You can use devices like the Apple watch, WHOOP, Oura rings, Garmin watches, myZone straps and more to see how hard you really are working, elevate to about 80-85% and then rest until your back down at 65-70% and repeat.

Lastly, we have to remember that YOU CANNOT spot reduce fat, we lose fat systemically across the body.

Related: 11 Proven Ways to Make Your Diet Stick for Good

Final Word From the Trainer

Dillan Foss, ATCDillan Foss, ATC

With over a decade in the fitness industry, catering to a diverse clientele ranging from athletes to seniors, the recipe for torching fat is the same, add lean muscle. The key ingredients for achieving that include prioritizing protein intake, hydration, adequate rest, and engaging in compound resistance training. Understanding that spot reduction is a myth, emphasis should be placed on systemic fat loss through compound exercise movements like squats, deadlifts, sprints, step-ups, and kettlebell swings. By incorporating these exercises with intention and consistency, you can torch fat and transform into a leaner and stronger version of yourself.

Dillan Foss is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory, a wellness concierge business rooted in the integrative benefits of sports medicine and dietary and lifestyle interventions.

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FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

You don’t need to spend hours at the gym or on the treadmill to lose belly fat and get into shape—just 10 minutes can make a huge difference. “Short bursts of activity burn more calories, increase metabolic rate, aaaand improve endurance and strength – all in less time. Simply ramping up your activity for a few minutes, a few times a day, can improve health,” sports medicine specialist Joshua Beer, DO, tells University Hospitals. Here are 12 10-minute workouts to burn fat and get fit.


Bodyweight HIIT Workout

@maiahenryfit

Bodyweight full body HIIT workout- all you need is 10 minutes ❤️‍🔥 at home circuit to get your heart rate up quick and burn those calories! #bodyweightworkout #bodyweighttraining #bodyweightexercises #athomeworkout #athomeworkouts #athomeexercise #tonedbody #tonedbodyworkout #weightloss #fatloss #calorieburn #fatlossworkout #hiitworkout #hiittraining #hiitcircuit #hiitwokout #hiit #viral #trending #gymfyp #fittok #gymtok

This workout from TikToker MaiaHenryFit will get your blood pumping. “Bodyweight full body HIIT workout- all you need is 10 minutes ❤️‍🔥 at home circuit to get your heart rate up quick and burn those calories!” she says.

Pilates Workout

@briannajoye_fitness

this one is for all my girlies who dont feel like standing up to workout today 😂🤍 #pilates #workout

TikToker Brianna Joye Kohn has the perfect 10-minute Pilates workout. “POV—I show you this 10-minute Pilates workout that will tone your core, sculpt your arms, and slim your legs,” she says.

10-minute Cardio

@alexxiusss

10 MINUTE CARDIO - These exercises are simple yet effective. You got this💪🏾 2 rounds: 🔥Beginner: 20 sec. Exercise- 40 sec. rest 🔥Intermediate 30 sec. Exercise- 30 sec. rest 🔥Advanced 45 sec. Exercise- 15 sec. rest #athomeworkout #athomeworkouts #cardio #cardioworkout #athomecardio #athomecardioworkout #fitness #workout #workoutmotivation #weightlossjouney

Try TikToker Alexius Ordaz’s 10-minute cardio workout. “These exercises are simple yet effective. You got this💪🏾 ✨,” she says.

Postpartum Workout

@getmomstrong

Hard time sneaking in a workout? Try this! 3 rounds. Generally sate and beneficial for moms with diastasis recti and prolapse. #quickworkout #morningworkout #10minuteworkout #bodyweightworkouts

TikToker Ashley (getmomstrong) has the perfect short workout for moms. “Hard time sneaking in a workout? Try this! 3 rounds. Generally, sate and beneficial for moms with diastasis recti and prolapse,” she says.

Ab Workout

@maiahenryfit

My go to ab workout to do at home that only takes 10 minutes and will give you a strong core/defined abs✨ reminder that abs are made in gym but will only be visible if you have a healthy diet paired! #abworkout #abworkouts #abworkoutchallenge #athomeabworkout #athomeabs #totalabs #coreworkout #sixpack #sixpackabs #abexercises #abexercise #fitness #gym #workout #flatstomach #flatstomachworkout #beginnerabs #abworkoutathome #abworkoutforgirls #beginnerabs #gymmotivation #motivation

MaiaHenryFit also has a 10-minute ab workout. “My go to ab workout to do at home that only takes 10 minutes and will give you a strong core/defined abs✨ reminder that abs are made in gym but will only be visible if you have a healthy diet paired!” she says.

RELATED: 10 Foods to Avoid That Cause Inflammation

Walking Workout

@petragenco

Get your steps in at home with this quick 10 minute beginner walking workout 💃🏽 #walk #walkingworkout #weightloss #beginner #fun #exercise #exerciseathome

TikToker Petra Genco has a great walking workout to burn fat. “Get your steps in at home with this quick 10 minute beginner walking workout 💃🏽,” she says. All you need are sneakers!

No Gym Needed Workout

@marralpn

This is For my girlies that don’t want to go to the gym💪🏾 Do each workout for 30 seconds on 15 seconds off for 5 rounds! #plussizeworkout #athomeworkout #beginnerworkout

Try TikToker Marralpn’s 10-minute workout designed to be accessible for people of any weight. “This is For my girlies that don’t want to go to the gym💪🏾 Do each workout for 30 seconds on 15 seconds off for 5 rounds!” she says.

Total Body Strength Training

@livelygirlfitness

10 minute total body workout 💪🏽 - Weighted march with dumbbell extended in front (1 minute) - Deadlift into upright row (1 minute) - Elevated lateral lunge (1 minute per side) - Iso bicep curl (1 minute per side) - Front raise + lateral raise (1 minute) - Wood chop (1 minute per side) - Sumo squat + hammer curl (1 minute) #totalbodyworkout

TikToker Rachel (livelygirlfitness) is sharing her total body strength training workout. Moves include weighted march with dumbbell extended in front and deadlift into upright row.

Wall Workout

@petragenco

Get your steps in at home with this quick 10 minute beginner walking workout 💃🏽 #walk #walkingworkout #weightloss #beginner #fun #exercise #exerciseathome

This wall workout from TikToker Lisa Morales Duke requires no equipment and will get those calories burned. “This was intense 🥵🔥🙌🏼 try it!” she says.

RELATED: Lose Abdominal Fat in 60 Days with the DASH Diet

Plank Workout

@maiahenryfit

Full body plank 10 minute challenge❤️‍🔥 #transformation #tranformationchallenge #fullbodyworkout #fullbodyexercise #fullbodyexercises #athomeworkout #athomeworkouts #athomeworkoutvideos #workoutathome #medicineball #tonedarms #coreworkouts #workoutchallenge #30daychallenge #30dayworkoutchallange #fitnessmotivation #athomeworkouts #fullbodytone #hiitworkout #hiitcardio #hiittraining #gymtok #viral #trending #fittok #gymtok #abworkout #flatstomach #flatstomachworkout

This plank workout from MaiaHenryFit will make you feel the burn in a very short amount of time! All you need is a good yoga mat. “Full body plank 10 minute challenge❤️‍,” she says.

Stairmaster Cardio Routine

@mdjfitness

10 MINUTE CARDIO ROUTINE!🔥✨ #gymworkout #cardioworkout #stairmaster

10 minutes is all you need for this stairmaster cardio workout from TikToker MDJFitness. “You’re gonna love it💘,” she says.

Couch Abs Workout

@ssanar.wellness

No matter how busy you are, everyone has 10 minutes! Save this and get it done💪 #homeworkoutsforwomen #coreroutine #fitness #fyp

Try this 10-minute ab workout from TikToker ssanar.wellness. “No matter how busy you are, everyone has 10 minutes! Save this and get it done💪,” she says. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

katie south_east_living
Copyright south_east_living/Instagram

Do you want to drop a lot of weight this year? Katie Rees is a social media influencer who is documenting her weight loss journey on Instagram. In a recent post, she reveals all of the habits she is focusing on to achieve her weight loss goals this year. “Here’s everything my personal trainer has told me to do to lose 40 pounds of weight naturally in 2025,” she writes.

Wear a Weighted Vest and Ankle Weights

The first tip, courtesy of Katie’s personal trainer? Weighted vest movement and ankle weights. “I’m using mine to clean my house,” she says, “but you can use it to walk in. Buy heavy and remove the weights to start at an easy weight, then increase.”

Walking 10,000 Steps Per Day

Woman using daily activity tracking app on mobile phone showing 10 000 steps daily goal achievement

Shutterstock

Next, make sure to get your steps in. “10,000 steps minimum daily and use a step tracker to count it so you’re accurate,” says Katie. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Macro Tracking Over Calorie Counting

Assorted foods with calorie count labels, illustrating healthy diet and calorie tracking.Shutterstock

Regarding nutrition, her trainer has specific guidance to “monitor macros over calories and focus on protein and nutritional quality of food,” Katie says. “Protein is your nutritional superhero. No processed rubbish.” 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.

Hydrate

Sports woman drinking bottle of water.Shutterstock

Hydration is also key if you want to lose weight. Katie’s trainer recommends 3 liters of water daily “with electrolytes in the morning,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

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

Strength Training

Woman exercising lateral leg lifts with resistance bandShutterstock

Strength training is also essential to build lean muscle and burn fat. “3 resistance workouts a week in addition to the daily steps,” Katie says. 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

Protein Before Caffeine

black drip coffee in glass cup, Barista making drip coffee by pouring spills hot water on coffee bean. Barista serve holding cup of hot black coffee or americano for serve on wooden table cafe shopShutterstock

It’s okay to drink coffee, but Katie’s trainer maintains that if you want to lose weight, you need to do something first. “Protein before caffeine…always,” she says.

Visualize and Focus

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As for mental weight loss habits, “mindset and motivational podcasts daily” and visualization are crucial. Also, “focus on the day ahead and getting that done rather than the bigger picture. The consistent small actions from one day will add up to something big,” she says.

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

Don’t Drink Alcohol

Wine glass, wine bottle and grapes on wooden background. Wine tasting.Shutterstock

Don’t drink your calories. Katie’s trainer says to “drop alcohol totally.” Not only are most alcoholic drinks high in calories, but when you drink you are less likely to eat healthy food and exercise.

Sleep

Woman sleeping in a bed in a dark bedroomShutterstock

Finally, make sure to allow your body recharging time. “Time to rest and relax is just as important as everything else, make sure you’re getting enough sleep and restoration to reduce your cortisol,” says Katie.

Katie Lost 4 Pounds in 3 Week

A pair of female feet standing on a bathroom scaleShutterstock

Katie is on her way to achieving her weight loss goals this year. “Let’s do it together in 2025. 4 pounds down, 40 to go,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness Coach Reveals 4 Ways to Avoid Weight Gain While Drinking Alcohol
Instagram/@casiejericho
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 enjoy a night of drinking, even if you are trying to lose weight? One expert claims to have some tips to help you do this. Casie Jericho is a fitness coach who helps women “lose fat, tone up & regain confidence without “giving up wine or charcuterie,” she writes in her Instagram bio. In a nw social media post she reveals her hacks for drinking alcohol and still losing weight. “4 things I do the day after drinking to not gain weight,” she writes, adding that they will help you to “avoid feeling sluggish and bloated!”

She Only Drinks Twice a Month

She starts with a disclaimer: She doesn’t drink often. “Reminder: I drink maybe once every two weeks. I know my body won’t be burning fat while it’s processing alcohol, and yes, it’s empty calories!” she writes.

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

1. Start with a Protein-Packed Breakfast

Her first tip is to start with a protein-packed breakfast. “Start the day strong with at least 40g of protein!” she says. 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.

She Recocmends This Ometlette

She shares the “easy, delicious option” recipe with 32 grams of protein. “Add a scoop of protein powder to your coffee or smoothie for an extra 8g!” she says.

  • Veggie Omelette
  • 3 eggs (18g protein)
  • 1/2 cup cottage cheese (14g protein)
  • 1/2 cup spinach & peppers (nutrients + flavor!)
  • Top with salsa for extra zest!

2. Hydrate

Next, hydration is key. “Chug over 100oz of water with electrolytes!” she suggests. “Try this:Water + pinch of sea salt + squeeze of lemon + splash of coconut water = Your body will thank you!” According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

3. Exercise: 10,000 Steps

Next, “Get moving!” she says, recommending 10,000 steps per day. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

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

Also, Do This Quick Full-Body Workout

She also recommends doing “a quick full-body” workout. “Move your body, boost your energy, feel better!” she writes.

  • Squats: 3x12
  • Push-Ups: 3x10
  • Dumbbell Rows: 3x12
  • Plank: 3x30 sec.

3. Eat At Home

She also recommends eating at home. “Plan ahead to avoid cravings! Here’s a simple high-protein day,” she says.

  • Lunch: Grilled chicken salad + quinoa.
  • Snack: Greek yogurt + berries.
  • Dinner: Salmon + broccoli + sweet potatoes.

4. Get Back on Track

As for the “biggest tip” she says to keep on going. “Own your choices, move on, and get back on track. Overdoing cardio or binging on greasy takeout won’t help!” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Maria Gad mariiiagad
Copyright mariiiagad/Instagram
Evidence-Based

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Are you struggling to lose weight but experiencing frustration? You don’t need to complicate weight loss, says one expert. Maria Gad is a Fitness & Weight Loss Coach who uses her experience losing weight to help others. In a new post, she shares some simple tips on how to do it by changing up your diet. “5 eating habits that helped me lose 9 kg,” she writes. “These small changes helped me stay on track and achieve my goals! Try them out and see how they work for you!”

Hydrate

Her first tip? Start the day on a hydrated note. “Hydrate first! Drink water as soon as you wake up and before or with every meal,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Snack Smart

You can eat in between meals, but make good choices. “Snack smart,” Gad recommends. “Have a light snack before going out to avoid overeating later.”

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Meal Plan

Her next tip? Plan ahead. “When dining out, check the menu in advance to make healthier choices. Stick to 2 out of 3: starter, main, or dessert,” she writes. There is scientific evidence supporting the benefits of meal planning. Studies show that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Limit Alcohol

Don’t drink your calories, says Gad. “Limit alcohol. A drink now and then is fine, but remember it’s packed with hidden calories, can slow recovery, and mess with your sleep,” she writes.

Sauces on the Side

Don’t drench your food in sauce. “Sauces on the side” is a must, she says. “Ask for dips and sauces on the side to control portions and avoid unnecessary calories.”

Eat Protein Oats

You can still “eat delicious food AND still get results,” she writes in another post. “Eating healthy doesn’t mean sacrificing flavor or enjoyment. Here are 3 of my favorite meals that keep me on track while satisfying my cravings.” The first? Protein oats. “Tastes just like cake! Perfect for sweet mornings. Just mix oats, cocoa powder, protein powder, and a splash of milk. Top with melted peanut butter and dark chocolate. You’ll be in heaven!” she says.

Teriyaki Salmon Is Another Favorite Meal

Another one of her favorites is teriyaki salmon. “My go-to dish that I could eat every day! Marinate wild salmon in a teriyaki mix, bake it to perfection, and serve with rice and broccoli. It’s both nutritious and indulgent!” she writes.

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And, Halo Top

When it comes to sweet treats, you don’t have to deprive yourself. “Yes, I eat dessert every day!” she says. “A tub of Halo Top only has 320 calories, making it a guilt-free way to satisfy my sweet tooth after dinner.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.