Whether you’re looking for a quick 10 minute warm up before strength training or a daily 20-30 minute routine, these are perfect wherever you are! They combine straight cardio with strength building cardio to maximize your time and give you more energy throughout the day! Have fun! :)
I’m sure you’ve heard it before- abs are made in the kitchen. And although this is true, 80% of your results come from what you put into your body, there is also some work involved, and consistency is key.
5 Tips for flat abs-
1⃣ HIIT workouts (high intensity interval training) like Insanity, T25 etc. these type of workouts are the most effective way to burn more fat in less time. With HIIT workouts, your body continues to burn calories long after the workout and you will improve your strength and endurance as well.
2⃣ Measure your portion sizes. So many of us eat portions that are double….even TRIPLE of the recommended serving size, and calories will add up fast. Measuring your portions will help you stay on track. I personally love to eat, and often have 5-6 *smaller* meals throughout the day while still staying in my calorie rage for my goals. This isn’t as time consuming as some may think, and once you get in the habit of it, it gets even easier. Aside from measuring portions, log it and track it in My Fitness Pal. If you skip out on this, you’re shooting in the dark and could be consuming far too many calories resulting in slow or no progress despite the work you’re putting in.
3⃣ Drink your water! Skip out on the soda and empty liquid calories from drinks, and down some more good ol H20. You will retain LESS water by drinking MORE water! There are so many benefits from drinking water and staying hydrated. To name a few, water will aid in fat burning, increased energy levels, healthy skin, and ridding your body of toxins.
4⃣ Avoid sugar! This was the hardest one for me, and I know many other women can relate. What has helped me was finding healthier alternatives to satisfy my sweet tooth. That is the main reason I use Shakeology everyday. (For more info about Shakeology, click here). Let me break down what refined sugar will do for you– weight gain, tooth decay, foggy mental focus, insomnia and the list goes on. Get creative and find a better way to handle your sweet tooth…the less you have it, the less you will want it.
5⃣ Plank it out. The plank is a great exercise that will work your ENTIRE core and there are many variations of planks. This is one of my favorites and I always add some variation of the plank to my ab workouts. In addition, bicycle crunches, Russian twists, and leg raises are great to add to the mix, so you hit your abdominal muscles from every angle (upper, lower, obliques). I like to do 10 min ab workouts 3x a week and choose 3-4 exercises completing 3-4 sets of 15-20 reps each.
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So, I’m a stay at home mom. From the time my kids get up around 6 am until 8:30-9:30pm when they fall asleep I’m on the go. (Especially since 4 of my 5 are small and stay home all day everyday because they’re not old enough for school.) So, obviously workouts are HARD for me to get in, but I do it anyway.
I have found the best workouts are around 30 minutes. It’s something I can manage. DO WHAT YOU CAN MANAGE.
Another thing I’ve had to take into consideration is expenses. It’s ridiculous hard to afford a gym membership with five kids. So, home workouts are the best for me because it’s a ONE TIME cost and I can have the program for as long as I want it. Plus, I don’t have to worry about getting a sitter and since it’s at home I don’t waste any time driving somewhere else to do a workout.
There are a bunch of cheap and effective programs out there. I mean, you can go down to Walmart and pick up a DVD workout for like $10. That’s pretty chill because most people can afford that. You can watch free workout videos on YouTube no matter where you are. Personally, my favorite workouts are Beachbody. I have been getting the results I’ve gotten with their programs. I love it. Not only do they have great workout programs, but the programs come with nutrition guides. They start at $20 and go up from there. (If you live in the US or Canada I can help you order workouts from them.)
There is seriously something out there for everyone. I promise! You just have to make some goals, get a plan in place, and GO FOR IT.
New to health and fitness? Not sure exactly what you’re doing? We’ve got you covered. This post contains links to a handful of posts that you can use to help educate yourself about the proper way to go about health and fitness. We’ve even included some beginner workouts to get you started!
Ok! So I’ve been getting a TON of questions lately and I’m going to start working on answering the most frequent ones here for you guys. This is a work in progress, so give me a couple of days to get it completed!
What are your stats? I’m 25, female, 5′0, and as of writing this, 110lbs. I started my weight loss journey in late June 2016, at ~171lbs. (I likely started closer to 175, but I didn’t weigh or take a progress picture until a week or two later.)
How did you lose the weight? Primarily through calorie counting. I didn’t go to the gym at all until I had lost the first 25lbs, and even though I do maintain a fitness routine now, counting calories is my primary method of weight loss. The gym is for fitness; weight loss is achieved in the kitchen.
Do you follow a plan/regimen? No. I weigh and count all of my food. I use a food scale to make sure that everything is weighed precisely - no guessing. I don’t restrict anything. It’s super simple, but simple doesn’t always mean easy.
What app do you use to count calories? I started off with LoseIt! and then switched to My Fitness Pal because it has a bigger food database. As of writing this, I’ve logged over 250 consecutive days of food tracking in MFP!
What do you eat? In short: whatever I want, as long as it fits into my calorie goals for the day. I have one “cheat” meal a week, but I still try not to go crazy. I realize that this is a question that a lot of you are really interested in, and I think I will make a separate post that thoroughly addresses my eating, grocery hauls, etc.
What do you do at the gym? I go 3x a week at 5:30am, but I don’t follow a super strict plan. I have a rough schedule that I tweak if I need to, but the most important thing for me is that I am active and doing something. A workout that you hate is a workout that you won’t continue doing. Currently my plan goes like this:
Monday: Home workout. I change this up regularly. Currently I am doing mostly Pilates and Yoga, to improve flexibility and core strength. I use the Blogilates videos for Pilates. I also use the Tone It Up routines. Home days are all about variety; they keep things from getting stale, and often I am able to hit more nuanced muscle groups that the gym doesn’t get so well.
Wednesday: All cardio. I’m a big fan of the treadmill with high incline. I spend an hour on the treadmill and change my speed and incline at 10-minute intervals. I challenge myself as much as possible without making it a torture session. I want to work on jogging next.
Friday: Cardio and full-body. I do a ten-minute brisk walk warmup, and then the full-body weight room at Planet Fitness. I do two sets of ten on each machine, as heavy as I can lift, and then I finish with 20 minutes of moderate cardio.
(This is another post that I may expand on in a separate thread, if you guys are interested.)
How long did it take you to lose the weight? I’m still ten pounds away from where I would like to be, but it took me roughly ten months to lose the first 60lbs.
As I said before, this post will remain a work in progress for some time. I’ll add on to it as I see fit, or as more questions come in. If there’s something that I didn’t address here, please feel free to message me! I love to hear from you. c:
I designed this workout to be printable so you can save it and fill it out every day! It’s a quick jump start meant to get you into a regular strength training routine. While this is a fantastic and challenging addition to your workout, remember that it is just an addition and to have visible results you need to do cardio and eat a healthy diet. Need some ideas for what to eat? Go here!
What I’m playing before I go out. What’s yours? I wanna add you heaux anthems, and what gets you on the right headspace for finessing.
This is best on shuffle.
***Flawless – Beyonce
6 Inch – Beyonce
Bills, Bills, Bills – Destiny’s Child
Bitch Better Have My Money – Rihanna
But I Am A Good Girl – Christina Aguilera
Drown In It – Syd
Excuse Me Miss – Jay-Z
Fancy – The-Dream
Fancy – Drake
Fashion Killa – A$AP Rocky
For Free – DJ Khaled f. Drake
Frontin – Pharrell f. Jay-Z
Gold Digger – Kanye West f. Jamie Foxx
Gone – Afrojack f. Ty Dolla $ign
Good for You – Leslie Odom Jr
I Know – Jay-Z
I Wanna Be Yours – Artic Monkeys
I. Pink Toes – Childish Gambino f. Jhene Aiko
Lemme Get That – Rihanna
Love Is A Losing Game – Amy Winehouse
Love Is A Losing Game – Sam Smith
Make Up Bag – The-Dream
Maniac – Jhene Aiko
Material Girl – Madonna
Money (That’s What I Want) – Barrett Strong
Money Makre – The Black Keys
Money On Me – Snakehips f. Anderson .Paak
Needed Me – Rihanna
No Scrubs – TLC
Paris Nights / New York Monrings – Corrine Bailey Rae
Pay My Rent – DNCE
Rich Girl – Hall & Oates
Shawty Is Da Shit – The-Dream f. Fabolous
She Knows – Ne-Yo f. Juicy J
She Works Hard For the Money – Donna Summer
Sledgehammer – Rihanna
Soon As I Get Home – Babyface
That’s What I Like – Bruno Mars
The New Workout Plan – Kanye West
Throw It In the Bag – Fabolous
Too Late – Anik Khan
Upgrade You – Beyonce
What Would You Do? – The Isley Brothers
Whatever You Like – T.I.
Went to the gym yesterday but is was sooo freaking packed. Almost everything was occupied and I could’t train the way I wanted to as I needed to wait a few MINUTES (!!!) before a machine was emty. I stayed for about 45 min (with 15 min wasted on waiting) and then decided to just get out of there as I wasn’t getting a decent workout in.
As I was not statisfied I decided to work out at home. What was supposed to be a short workout turned into over a hour. Most of the rest time between exercises I just danced 🙈. I mean the best thing of working out at home is that you can blaze your music, get low, look a hot mess and work the hell out!
5 min. Dancing
1 min. Knee up
25 Squat jumps
1 min. Toe touchers
Dumbell exercises with 16 lbs in each hand:
2 x 12 Deadlift with reverse lunges
3 x 12 Deadlift jumps
2 x 12 Stiff leg deadlift
2 x 12 Side lunges
4 x 12 Squat to butt up
2 x 12 Bulgarian dumbell squat
2 x 12 Goodmorning (22 lbs)
3 x 12 Kneeling squat (48 lbs)
3 x 12 Deep squat (48 lbs)
2 x 12 Stiff leg deadlift (81 lbs)
2 x 12 Squat on bench (37 lbs)
1 x 12 Hip thrust (37 lbs)
1 x 12 Hip thrust (59 lbs)
1 x 12 Hip thrust (81 lbs)
Resistance cable exercises:
30 Leg lifts
30 Side leg lift
30 Donkey kicks on bench
30 Pull throughs
Body weight exercises, repeated twice:
1 min. Squat jumps
1 min. Deep squat hold
1 min. Reverse crunch
1 min. Toe touchers
1 min. Leg raises
1 min. V-ups
1 min. Mountain climbers
20 Resistance band squat to kickbacks
These workouts use combinations of strength and cardio to really make the most of your time! They all work on the idea of HIIT workouts (High Intensity Interval Training) by using shorter periods of more intense cardio with longer periods of medium intensity. This helps get your heart rate up and keep it up! If the weather’s nice you can even go outside and soak up some sun while getting your workout in! (If it’s rainy I love to put on my favorite show on Netflix and do these right from home). You can add these into your existing cardio plan (they’re great for cross training!) or cycle through them for a weekly total body plan!
So I wanted to draw a quick celebration sketch!
At the beginning of February I decided to start working out. And this time I didn’t quit and kept going.
I stopped doing regular sport after highschool because I moved to another city and honestly… I didn’t want to make time for it. I also was always thin so I felt no real motivation to do anything because loosing more weight was not something I wanted. (I did some climbing/bouldering, but when we moved away I stopped that too.)
But I definitely wanted to be fitter. I wanted to become stronger, do something for my back (we all know, sitting in front of the PC all day long is not good) and just overall feel better.
I tried a few workout-sites but always found them too hard for a beginner, a lot of stuff was not doable without a chin-up bar and I definitely needed different workouts every day otherwise I got bored. And working out in the evening after a lot of drawing and work…nah.
So when I accidently found FB I was happy to see that it was doable as a beginner from home without any special equipment, I had a workout plan layed out for me that I could follow with changing workouts every day with no monthly fees, they propose a normal balanced diet (eat what you want as long as it’s not pre-processed meals) and by doing them first thing in the morning, I finally found a routine for myself.
And now 9 weeks later I feel great: I’m fitter, more flexible, I have no backpains and as a bonus my muscles start to show a bit. Yay!
Here's my workout plan (I haven't forgot you guys lol)
At Home Weekly Workout Plan 💪
Monday: Leg/Glute Day (Each exercise with 1 minute in between)
5 x 10 Donkey kicks with each leg
5 x 10 Squats w/wo weights
5 x 5 Side Lunges
4 x 12 Squats with kickback
1 minute of Step Ups
5 x 10 Hip thrust
5 x 10 Squat and lift knees
5 x 5 Kickbacks
5 x 10 Bulgarian Lunges
5 x 10 Glute Bridge
Tuesday: Abs Day
1 minute of plank twist
3 x 10 Ab Pulse Up
45 seconds Flutter Kicks
1 minute of Regular Planks
Wednesday: (Rest day)
20+ Push Ups
5 x 10 Sumo Squats
Regular arm lift w/ weights
5 x 5 Jumping Squats
10 x 10 Hip Thrusts
Friday: (Rest Day)
Saturday & Sunday: Mixed
20+ Push Ups
5 x 10 Donkey Kicks
5 x 10 Squats
45 seconds Flutter Kicks
1 minute Planks
1 minute of Step Ups
5 x 5 Bulgarian Lunges
5 x 10 Bounce Lunges
This will not burn 100 calories if you only do it once try to repeat it 3 times to make it closer to 100 (remember calorie burn will depend on how fast you do it, your weight, and if you add weigths to the exercises)
This workout is really based around you doing the exercises with as much control as possible. You should use the numbers given as a loose guideline, if this is not challenging enough (keeping in mind there are two cycles) then go ahead and add more. If you need to do less then use these numbers as a goal but don’t sacrifice form or control for number of reps! You can also replace the 5 minute warm up with whatever cardio you like, especially if you’re looking for more fat burning! I use 5 minutes of jogging around my apartment as a baseline for warming up haha but if you want to run or power walk or do whatever you do then go for it!
If you want a bonus challenge with the superman lifts (locust pose if you do yoga!) try bringing your arms out straight in front of you. Remember to focus on engaging the target muscles in this and in every exercise. Purposefully focusing on those muscle groups will help activate & engage them even more! :)