She is a certified personal trainer, a health educator certified in plant-based nutrition, and a plant-powered athlete who holds several world records in Nordic walking. She speaks frequently about healthy living on radio shows and podcasts, as well as on live TV. She was the first service learning assistant for the service learning program and did extensive volunteer work with Open Arms of Minnesota during this time, including building a library on multiple sclerosis information. One small study found HIIT to be safe during pregnancy — even during early third trimester — but it’s important to check with your healthcare provider first. The easier it is to pump blood through your body, the less stressful it is on your heart, Nicotera says. In fact, one review of 11 studies revealed that HIIT increases the amount of blood the heart pumps with each heartbeat and makes the arteries (blood vessels that transport oxygen-rich blood through your body) more flexible. She enjoys reading, all sports (particularly Olympic weightlifting), walking her dog, and spending time with her husband, sons, and their extended family. Your body needs protein to build new muscle and prevent the breakdown of your existing muscles. Shorter-duration workouts like HIIT don’t require additional food or sports drinks — water will do. Avoid foods with fat and fiber if you’re snacking close to your workout, as these take longer to digest and may cause stomach upset and cramping as you start to move. The sheer number of workout splits (aka how you divide up your workouts) and exercises to choose from can make starting a workout routine feel intimidating. Can you build muscle mass with bodyweight exercises? In one randomized controlled trial, 32 adults with obesity saw comparable weight loss after 12 weeks of moderate-intensity aerobic exercise and HIIT (an average of 13.2 and 12.5 pounds, respectively). Per the guidelines, all adults should aim for a minimum of 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio every week, along with two weekly full-body strength sessions. Week one features a full-body circuit workout, a heart-pumping cardio workout, and a strengthening arm workout spaced out with active recovery days. The Best Training Shoes for 2026 If you haven’t eaten for a few hours, drink water and eat a light snack at least 30 to 45 minutes before your workout. Once you’ve gotten the all-clear, follow these strategies to get the most from your HIIT workouts while avoiding injury. Check with your doctor first if you’re new to exercise, recovering from injury, or have a medical condition, per the Harvard T.H. Chan School of Public Health. Fast Fat Burn: 30-Min Tabata Workout In a circuit routine, you’ll do each exercise in succession without a break in between (if you’re able). These are the types of workouts we build for our busy Online Coaching Clients, and I’m pumped to share them with you today! “Tabata training was made to improve performance, stamina and endurance in elite athletes,” says Leo Wright, certified Group Fitness and Boot Camp Instructor at New York Health & Racquet Club, and designer of this heart-pumping routine. Karen Asp is an award-winning journalist who covers fitness, health, nutrition, pets, and travel. Team up with an Anytime Fitness Coach to get extra support for your weight loss journey, including personalized workout plans, nutrition advice, and accountability. After completing the 4-week weight-loss workout plan, take stock of how your body feels. For the final week, you’ll hit two full-body workouts and a distance rowing workout. This plan features a combination of strength training, cardio workouts, endurance training, and recovery to get you started, but it’s not prescriptive or one-size-fits-all. Pairing weight lifting and cardio with a low-calorie meal plan will help you build quality lean mass, enhance strength, shed excess kilos, and improve your body composition.Here’s how to do every bodyweight exercise covered today, as well as alternatives for each.“Refueling after a HIIT workout is as important as pre-fueling for it,” Villacorta says.With consistency and dedication (and yes, a little sweat), you’ll create healthy habits that last long after you achieve your weight-loss goals.The basis of Tabata Training is four minutes of intense interval training/circuit training.Adaptations of Tabata allow for minute workouts all of which have short, intense work periods followed by short rest periods.Losing weight isn’t easy, especially when you try for the first time. Our original bodyweight workout from 2009 is a great step up from the beginner bodyweight workout when you’re ready for more of a challenge. Give it about five minutes to get your muscles active and your heart rate up, and practice some easier variations of the movements you are about to do in your workout routine. It allows for a balance of strength training, cardiovascular exercise, and flexibility work while providing adequate rest and recovery time. A 4-day workout routine is an effective and manageable way to reach your fitness goals. Once you feel you should be doing more workouts, you can follow this 5 day workout schedule to increase weight loss and tone muscles.In fact, one review of 11 studies revealed that HIIT increases the amount of blood the heart pumps with each heartbeat and makes the arteries (blood vessels that transport oxygen-rich blood through your body) more flexible.Stepping onto the scale can help you track your progress, but it doesn’t always give you a complete picture of your health.The most important part of any workout plan for weight loss is regular physical activity.Do this routine 2-4 times a week, while taking 48 hours off between workouts.This could include changing up exercises, increasing weights, or adding more challenging variations.Think of 0 as the effort you put in when resting and 10 as the effort involved in an all-out sprint.Karen Asp is an award-winning journalist who covers fitness, health, nutrition, pets, and travel. Stress Less: Best Exercises to Lower Cortisol Levels Okay, let’s talk a bit more in depth about each of the exercises in this workout! You could also do an easier variation of each exercise in your workout for one round, slow and controlled, to prep your body for the harder workout to come. Because all of these exercises come one after another, you’re bound to get tired – and that’s okay! If you prefer to gauge your intensity with the talk test, you’ll know you’re working hard enough if you can squeak out no more than a word or two, per the Centers for Disease Control and Prevention (CDC). Tabata, for example, is a HIIT workout that alternates between 20 seconds of work and 10 seconds of rest for eight rounds. You’ll continue alternating between bouts of high-intensity and low-intensity effort for 20 to 60 minutes, per the ACSM. So if you are trying to lose weight, then you need to fix your nutrition first and foremost. This means if you don’t ALSO fix your relationship with food, then all the exercise you do won’t help you get in shape. “The 42 Best Bodyweight Exercises You Can Do Anywhere.“ After you’ve completed your workout at home, feel free to cool down and stretch. If your main goal is weight loss and toning, focus on incorporating a mix of strength training and cardio into your routine (5). This will help you choose the right exercises and intensity for your workouts. A 4-day workout routine for men and women also allows for efficient time management. So, how hard should the work periods be during a HIIT workout? Your session ends up lasting only four minutes (not including a warm-up or cooldown). It ranked in the top 10 in the American College of Sports Medicine’s (ACSM) worldwide survey of fitness trends for 2023. Unfortunately, that’s not the case — there are no magic “fat-burning exercises” or “best exercises for weight loss” that target specific areas of fat. When your daily activities require more energy than you’re bringing in nutritionally, your body will use excess fat stores for energy, resulting in weight loss. As a rule of thumb, if weight loss (and fat loss) is one of your health and fitness goals, your TDEE should generally be greater than your daily calorie intake. We’re here to break down the basics of how to lose weight, including tips to make nutrition work for you and a realistic 4-week workout plan for weight loss. It’ll help you start incorporating these bodyweight moves into your training. Complete your required reps each day in as many sets as you need, whenever you need to. Bonus points if you somehow do this no-equipment workout in a cave, as that’s how Bruce Wayne would roll. We love the Caped Crusader here at Nerd Fitness, so naturally we have The Batman Bodyweight Workout for you to try! You can also check out our post “The 20-Min HIIT Workout for Home” for another living-room-friendly interval routine! It requires a good diet program, consistent physical training, a natural sleeping pattern, and a little knowledge of how the body works. Losing weight isn’t easy, especially when you try for the first time. While you may see some initial weight loss through these methods, it’s important to maintain these habits in order to see long-term results. Rest days are another critical component of an effective weight-loss exercise plan.She speaks frequently about healthy living on radio shows and podcasts, as well as on live TV.However, this is highly variable depending on the intensity of your session.You can totally train at home for a successful weight loss strategy.The primary focus will be on compound movements, followed by single-joint exercises.So if you are trying to lose weight, then you need to fix your nutrition first and foremost.Make sure you also download the Beginner Bodyweight Workout PDF so you can track your progress and level up at home. Weight loss may be a goal in your health journey, but it isn’t the sole determinant of your success. In fact, working out too much could hinder you from achieving your fitness goals. Contrary to popular belief, drinking water will not make you feel full or help you consume fewer calories, but it can aid digestion — and it’s critical to your overall health. A moderately active 30-year-old female who’s 5’6″ and weighs 150 pounds has a BMR of 1,417 calories per day. How do you know when your body is burning fat? The Beginner Bodyweight Workout: 20-Minute Routine To Do At Home or Anywhere! A 4-day workout routine typically follows an upper/lower or push/pull split.She was the first service learning assistant for the service learning program and did extensive volunteer work with Open Arms of Minnesota during this time, including building a library on multiple sclerosis information.That’s because a good workout and the wrong dietary strategy won’t help you lose weight.Meanwhile, athletes who performed five moderate-intensity cardio workouts for the same duration only improved VO2 max.Incorporating stretches or yoga poses into your routine can help improve flexibility and mobility (6).And if you’re getting started, the Beginner Bodyweight Workout is a great place to begin.To get you started, we’ve compiled all the info you need to create your own 4-day workout routine for weight loss and toning.High-intensity interval training (HIIT) has been one of the most popular workouts for several years running. If the two at-home workouts above are too easy for you, move on to our Advanced Bodyweight Workout. The compound exercises are excellent help when it comes to building strong muscles. The optimal time is 90 minutes per session and 360 minutes per week. Pairing weight lifting and cardio with a low-calorie meal plan will help you build quality lean mass, enhance strength, shed excess kilos, and improve your body composition. However, sustainable weight loss requires a balanced diet and consistent exercise, rather than extreme fasting. All you need is four minutes. To help people get stronger, healthier, and more confident – all with a fun, no-nonsense approach. Nerd Fitness cuts through the fitness B.S. Get our FREE Starter Kit with dozens of resources today! Never wonder where you should put your limited time, energy, and effort. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners The idea is to use an exercise that gets the whole body involved, or at least the major muscle groups. As a reminder, you can grab our beginner bodyweight tracking sheet, which includes a brand-new variation perfect for people who need to prioritize low-impact movements to start. As laid out above in our Beginner Bodyweight Workout video, there are some key movements you can work on to help you get started strength training! Before you start, it can be helpful to do a Dynamic Warm-Up – “warming up” simply means preparing your muscles to move, and getting your heart rate elevated. It’s better to stop and take a break than to do an exercise incorrectly. Jump to the “Best Bodyweight Exercises” section for a full breakdown of each movement. Is a 4-day workout program good for weight loss? Write down how you did, and try to do just 1 more rep or exercise next time through. Do this Beginner Bodyweight Workout for the next 4-6 weeks and focus on getting better. That’s because a good workout and the wrong dietary strategy won’t help you lose weight. Bodyweight training can be great for fat loss, as long as you have your nutrition dialed in. And if you’re getting started, the Beginner Bodyweight Workout is a great place to begin. The young bodybuilder is hoping to make his mark on the IFBB in March. Go back to the first exercise and repeat the entire complex again without ever dropping the bar. These effects will help you shed those extra pounds of fat, while also building lean muscle. The type of training I am referring to is a different form of High Intensity Interval Training (HIIT) called Tabata. Abs and Core ExercisesArm ExercisesBack ExercisesChest ExercisesLeg ExercisesShoulder Exercises According to the ACSM, the intense work periods may last anywhere from five seconds to eight minutes, and are performed at 80 to 95 percent of your maximal heart rate (the maximum number of times your heart can safely beat in a minute). With consistency and dedication (and yes, a little sweat), you’ll create healthy habits that last long after you achieve your weight-loss goals. To look deeper than the number on the scale, try a body composition scan with a tool like the Evolt 360, which is available in many Anytime Fitness gyms (how convenient!). If you’re feeling exhausted, make active recovery a higher priority or assess your diet plan to ensure you’re fueling your body properly. Besides the workout and diet, you can also try intermittent fasting and natural supplements to speed up your fat loss. It is slightly less challenging than High-intensity Interval Training (HIIT). Here’s how I’ve divided the 90-minute workout into three parts. To create a successful routine, make sure you incorporate progressive overload and adjust your routine as necessary. This will help you do exercises properly and help prevent injury. If you’re in a hurry, sign up for our free weekly newsletter and we’ll send you PDFs of our “Work Out at Home” guides! You should consult a doctor or fitness expert before starting any nutrition or exercise program. Adequate Rest and Recovery Before you jump into any workout, it’s essential that you properly warm up your muscles to prevent injury. This means that you’ll focus on working out specific muscle groups each day, such as chest and triceps one day and back and biceps another day. As a beginner, it’s important to start with lighter weights and gradually increase as you build strength and confidence. Drew McIntyre had his own take on time and reps in while training in London. Sprinting – sprint for 20 seconds, rest for 10 seconds x 8 timesJump rope – jump for 20 seconds, rest for 10 seconds x 8 times If you don’t have time to run through the whole sequence, no problem!But because the HIIT sessions were an average of 10 minutes shorter than the moderate-intensity ones, researchers concluded that HIIT was more time-efficient.In fact, working out too much could hinder you from achieving your fitness goals.Check out The 20-Minute Playground Workout for some Level Three exercises.Follow these guidelines to make sure you’re properly fueled for HIIT.Tailor your fitness journey and maximize your results with just a couple of swipes!Your session ends up lasting only four minutes (not including a warm-up or cooldown).This is what we’ve dedicated our lives to, and you’re now part of a killer community. You can lose weight from a 4-day fast, but this will likely be temporary weight loss due to water and food weight. This could include changing up exercises, increasing weights, or adding more challenging variations. You should incorporate progressive overload into your routine by gradually increasing weights or reps to continue challenging your muscles and seeing progress. Choose exercises that target all the major muscle groups, including legs, back, chest, shoulders, arms, and core. The length of your workouts will also be influenced by your fitness level. Regular sleep patterns can not only help you lose weight, but also maintain a healthy weight over time. The next critical piece of the weight loss puzzle is, of course, exercise. Your body needs fuel to function properly, even when you’re in a calorie deficit to lose weight. While you can’t spot reduce body fat, you can target and strengthen specific muscle groups. Let us build a bodyweight training program for you! Adaptations of Tabata allow for minute workouts all of which have short, intense work periods followed by short rest periods. A good post-workout snack is within the 100- to 300-calorie range and will include 20 to 30 grams (g) of protein and roughly 15 g of carbohydrates (to restore depleted levels of glycogen, a form of carbohydrates stored in the muscles). The higher the intensity, the more oxygen and calories your body needs to recover, which means you’ll burn more calories in the hours following a HIIT workout than a low- or moderate-intensity one, according to the National Academy of Sports Medicine (NASM). Avoid foods with fat and fiber if you’re snacking close to your workout, as these take longer to digest and may cause stomach upset and cramping as you start to move.The length of the training programs studied ranged from 24 weeks to 13 months.No matter what your workout routine looks like, the most important thing is to get your body moving regularly.So, keep a bottle of water on hand to sip during your workout.Is bodyweight training effective for weight loss?However, sustainable weight loss requires a balanced diet and consistent exercise, rather than extreme fasting.We’re here to break down the basics of how to lose weight, including tips to make nutrition work for you and a realistic 4-week workout plan for weight loss.All you need is four minutes. You can reduce a little weight in 4 days by following a healthy and balanced diet, taking regular exercise, and staying hydrated. Flexibility and mobility exercises are often overlooked in workout routines, but they’re essential for injury prevention and improving range of motion. This can include bodyweight exercises or using equipment such as barbells, dumbbells, resistance bands, or machines. You should consult a doctor or fitness expert before starting any nutrition or exercise program.Our app will help you restructure your habits, remold your life and crank up your fitness results!The type of training I am referring to is a different form of High Intensity Interval Training (HIIT) called Tabata.Your BMR is your base metabolic rate, the amount of energy expended while your body is at rest.This means if you don’t ALSO fix your relationship with food, then all the exercise you do won’t help you get in shape.Tabata Training can be done with barbells, dumbells, kettlebells or just bodyweight exercises. Incorporate active recovery into your gym routine to improve your flexibility, boost your mood, increase your energy levels, and help you stick to your weight loss training plan. Rest days are another critical component of an effective weight-loss exercise plan. Building muscle helps your body burn more calories even when you’re at rest — and maintaining muscle requires more energy than maintaining fat. The best exercises for weight loss are the ones that you enjoy, so find what works best for you. No matter what your workout routine looks like, the most important thing is to get your body moving regularly. Once you feel you should be doing more workouts, you can follow this 5 day workout schedule to increase weight loss and tone muscles. In addition to resistance training, incorporating cardiovascular exercise into your routine is essential for weight loss and overall health (1). Resistance training is a crucial component of any workout routine, particularly for beginners who are looking to lose weight and tone their muscles (2). Check out our full guide on How to Start Interval Training for some more ideas on HIIT workouts. You could even split it up over two days if needed, but the goal would be to do the whole sequence at once. Like any other type of training, parkour can and SHOULD be progressed slowly over time. It has roughly the same structure but with some more challenging variations of the exercises. The above is what we call “circuit training,” with the objective being to run through the workout sequence once, and then again. How Often Should I Do the Beginner Bodyweight Workout? Moreover it can improve both aerobic and anaerobic fitness (or oxygen and nonoxygen fitness) — a benefit you don’t get with steady-state cardio.The higher the intensity, the more oxygen and calories your body needs to recover, which means you’ll burn more calories in the hours following a HIIT workout than a low- or moderate-intensity one, according to the National Academy of Sports Medicine (NASM).Rest and recovery are crucial for progress in any workout routine (7).A good example is sprinting for 20 seconds and then walking for 10 seconds – Repeat 7 more times for a total of 8 sets (which equals approximately four minutes).Once you’ve done the complete routine, you have my permission to whip out your phone and play the actual game!It’ll teach you all of these advanced bodyweight exercises!Our Bodyweight vs Weights article can help you decide which is best for you. But because the HIIT sessions were an average of 10 minutes shorter than the moderate-intensity ones, researchers concluded that HIIT was more time-efficient. Meanwhile, athletes who performed five moderate-intensity cardio workouts for the same duration only improved VO2 max. HIIT delivers an impressive number of benefits in a short amount of time, from greater fitness and heart health to a sharper brain. If you’re trying to lose weight, be patient with yourself and focus on the journey — prioritizing your health and wellness is a win in itself! Body weight can be a sticky subject, and while weight loss is a common goal, it’s important to remember that weight is just one indicator of your overall health. Moreover it can improve both aerobic and anaerobic fitness (or oxygen and nonoxygen fitness) — a benefit you don’t get with steady-state cardio. “Ideally, you should be working as hard as you can, hitting a 9 or 10,” says Pete McCall, CSCS, an American Council on Exercise (ACE) certified personal trainer based in Carlsbad, California, referring to the intense parts of the workout. Think of 0 as the effort you put in when resting and 10 as the effort involved in an all-out sprint. You can gauge your intensity with the rating of perceived exertion (RPE) scale, which runs from 0 to 10, per Cleveland Clinic. Anyone who wants to improve fitness and shape, from males to females, can try this 4-day weight loss program. This program includes a variety of exercises, from the dumbbell and barbell to machine and body weight. This program is for everyone who is looking for an easy-to-follow and effective workout routine that can accelerate fat loss and enhance their overall fitness. The recommended safe and effective weight loss rate is a maximum of 1-2 pounds per week through a combination of proper nutrition and exercise (3). Similarly, a cool-down after your workout allows your body to gradually return to its resting state and can help reduce muscle soreness (8). With a 4-day split, you have three dedicated rest days each week, which allows your muscles to repair and grow stronger. Tabata Training can be done with barbells, dumbells, kettlebells or just bodyweight exercises. Is bodyweight training effective for weight loss? See if you can challenge yourself to do a few extra reps or sets this week, or do the bonus workout. Give it a try to find out what works best for you, then adjust your workouts accordingly. Remember that weight loss will look different for everyone, and you may even gain weight when you start working out — it’s perfectly normal and can even be a good sign. Want the results of your weight-loss training plan to last? It’ll help you track your progress as you begin your training. If you don’t have milk in the house for the rows, find something of roughly the same weight with a good handle. You can also use this search box to find your workout Sign up for practical, helpful, and unique content that can help you elevate your fitness. I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. Sometimes, you just plain find yourself stuck in a hotel room. Check out our Definitive Guide to Parkour for Beginners to learn more about the origins of parkour and various exercise progressions.Ready to give it a try for yourself? Well, have no fear—we have just the workout for you. Rest for 10 seconds, and repeat this process for the remaining exercises. Perform the first exercise for as many reps as you can in 20 seconds, rest 10 seconds, then perform the second exercise as fast as possible for 20 seconds. Tabata Training can be done with a number of different exercises. A good example is sprinting for 20 seconds and then walking for 10 seconds – Repeat 7 more times for a total of 8 sets (which equals approximately four minutes). The basis of Tabata Training is four minutes of intense interval training/circuit training. Yarishna Ayala Shares Advice for Future Wellness Division Competitors You can totally train at home for a successful weight loss strategy. That will help you build strength and muscle from your casa. Check out The 20-Minute Playground Workout for some Level Three exercises. As originally envisioned by Chad Waterbury, the PLP Workout lasts 60 days. This is a relatively advanced workout already, but if you want to progress to the next level, check out the main Batman Bodyweight Workout for tips on how to do just that. Make sure you also download the Beginner Bodyweight Workout PDF so you can track your progress and level up at home. If at any time, a movement feels way too easy, add an additional 5 reps to it and continue counting up from there. Rinse and repeat until you complete 8 weeks of the program! So your week 2 would be 25 lunges, 18 push-ups, and 11 pull-ups. Each successive week, add 5 reps to the lunges, 3 reps to the push-ups, and 1 rep to the pull-ups. We’d like to throw our hat in the ring and introduce a third (dare we say, better?) version of this workout. HIIT workouts have the potential to burn a high number of calories, which may create a calorie deficit for weight loss. And, because BDNF levels increase with exercise intensity, HIIT may have an edge over other workouts, research finds. But because the intensity is high, you should limit yourself to two to three HIIT workouts per week. High-intensity interval training (HIIT) has been one of the most popular workouts for several years running. You can also focus on other aspects of fitness, such as cardiovascular endurance and flexibility, on your rest days. Should you do full-body workouts or split your focus by muscle group? Once you’ve completed all four exercises you’re only half way done, because you’ll only be two minutes into the Tabata. If you want to add tabata to your weight workout, simply pick four barbell exercises that you can easily transition between. Alternatively, you can pick one of these fun exercises to do on your off days instead! Here’s how to do every bodyweight exercise covered today, as well as alternatives for each. Do this routine 2-4 times a week, while taking 48 hours off between workouts. HIIT workouts are designed to be difficult, so if you’re no longer feeling challenged, it’s time to up the ante. HIIT is also effective for weight loss because it keeps your calorie burn high even after your workout, a phenomenon called excess post-exercise oxygen consumption (EPOC). This week’s weight-loss workout plan features a bonus workout you can do if you want to keep the burn going. This week features two forms of cardio — rowing and biking — plus a full-body ladder workout. The most important part of any workout plan for weight loss is regular physical activity. When you set action-based goals, you’ll be more likely to stick to your weight loss workout plan and see the results you want. One of the most common myths about weight loss is that you can target fat loss to specific areas of your body. Weight loss is one of the most common fitness goals — a quick Google search of “how to lose weight” yields thousands of results, from fad diets to body treatments and fitness challenges. We’re here to break it down and help you get started with this realistic 4-week weight-loss workout plan. We’re big believers that you can’t outrun your fork, so any successful weight loss plan will include a focus on building a healthy plate. Tabata Training can be done with a number of different exercises.Resistance training is a crucial component of any workout routine, particularly for beginners who are looking to lose weight and tone their muscles (2).She is a certified personal trainer, a health educator certified in plant-based nutrition, and a plant-powered athlete who holds several world records in Nordic walking.A moderately active 30-year-old female who’s 5’6″ and weighs 150 pounds has a BMR of 1,417 calories per day.For the final week, you’ll hit two full-body workouts and a distance rowing workout.According to the ACSM, the intense work periods may last anywhere from five seconds to eight minutes, and are performed at 80 to 95 percent of your maximal heart rate (the maximum number of times your heart can safely beat in a minute).That will help you build strength and muscle from your casa.With progressive overload, we want to make our workouts more and more challenging, thus putting additional strain on our muscles.“It also supports excess post exercise oxygen consumption so you’re continuously burning more calories after your workout.” Burn maximum calories in minimum time with this 30-minute bodyweight Tabata workout. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier. If you’re a newbie, you can start your training with this one-hour program. The primary focus will be on compound movements, followed by single-joint exercises. For weight loss, you’ll have to work slightly more than normal people. Losing weight is an individual journey that looks different for everyone, but don’t be discouraged. There’s a lot of weight-loss advice out there, so finding legitimate information (and determining what works best for you) can be challenging and even overwhelming. That should get you going on building a workout you can do in the comfort of your own home. After you’ve gone through a complete set three times, go down the slide! I’ll give you a Level One workout, and a Level Two. If you don’t have time to run through the whole sequence, no problem! The Angry Birds Workout is designed to be done when you have 5 or 10 minutes to kill. Set the alarm clock to 15 minutes from now and see how many circuits you can do! Instead, how about a 20-minute workout you can do in the room itself?! It probably has 2 machines, a broken treadmill, and no free weights. Stepping onto the scale can help you track your progress, but it doesn’t always give you a complete picture of your health. Instead of setting an unrealistic or uninformed goal, evaluate your current fitness level and experience, then set action-based goals rather than result-based goals. Look for non-scale victories along the way, like meeting new friends at the gym or being able to lift heavier weights than before. A 4-day upper/lower workout routine for weight loss allows for balanced training while also giving your muscles adequate time to rest and recover. And in this article, I’ll share a well-designed 4 day workout routine for weight loss that combines strength and cardio exercises. If you’re doing bodyweight workouts because you’re interested in losing weight, know that training is only 10-20% of the puzzle! You don’t build muscle when you’re exercising, you build muscle when you’re resting, so try not to do a strength training routine (of the same muscle groups) two days in a row. “It also supports excess post exercise oxygen consumption so you’re continuously burning more calories after your workout.” Burn maximum calories in minimum time with this 30-minute bodyweight Tabata workout. According to the current Physical Activity Guidelines for Americans, adults need at least 150 minutes of moderate exercise and 2 days of strength training per week. Perform the workouts on nonconsecutive days to give your body time to recover in between sessions, says Aimee Nicotera, an ACSM-certified personal trainer in Cape Cod, Massachusetts. You can do HIIT with cardio-based activities — like cycling, running, and walking — and with strength training exercises using body weight, resistance bands, and dumbbell strength exercises. Whether you’re strength training to gain muscle or hitting the gym to establish healthy routines, the right diet is key to reaching your health and wellness goals. With regular exercise and strength training for weight loss, your body will start to lose fat in all areas, including your face, tummy, arms, and legs. The Fitness Phantom is a database of hundreds of workout routines and exercises that are supported by ground experience, research journals, and fitness experts. This is what we’ve dedicated our lives to, and you’re now part of a killer community. I’d love to hear how this workout went for you and how else we can help! The whole point is “do a bit more than last time.” If doing just one circuit of the workout was really challenging, no big deal! Remember, when it comes to fitness, eating for your goals is key! Check out our previous blog, Should I Work Out on An Empty Stomach, to learn more about the effects of fasting on workouts. To lose 10 pounds, you would need at least 5 weeks of consistent effort and healthy habits. Our app will help you restructure your habits, remold your life and crank up your fitness results! If you’ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process.