These at-home bodyweight workouts cater specifically to women seeking effective and practical ways to drop weight. Whether you're a beginner or an experienced fitness enthusiast, incorporating these routines into your regular schedule can bring about positive changes in both body composition and overall health. Remember to stay consistent, listen to your body, and pair these workouts with a well-balanced diet for optimal results on your weight loss journey.

Keep reading for the five best at-home bodyweight workouts for women to lose weight. And when you're finished, be sure to check out these 10 'Wall Pilates' Exercises To Shrink Love Handles.

Workout #1: Full-Body Fat Burner Circuit

This full-body circuit engages multiple muscle groups, promoting overall strength and toning. Including jumping jacks elevates the heart rate, which enhances cardiovascular health and accelerates the calorie burn for effective weight loss.

1. Jumping Jacks

Stand with your feet together, arms at your sides. Jump up, and simultaneously bring your arms overhead and legs out to the sides. Repeat for three sets of one minute.

2. Bodyweight Squats

Stand with your feet shoulder-width apart, squat down, and push through your heels to stand. Repeat for three sets of 15 reps.

3. Planks with Shoulder Taps

Get into a plank position, tap your left shoulder with your right hand, then your right shoulder with your left hand. Repeat for three sets of 20 taps (10 per side).

RELATED: The 5-Minute Workout To Banish Flabby Arms

Workout #2: Core-Strengthening Routine

Strengthening the core is particularly beneficial for women as it enhances stability and posture, and it can alleviate back pain. This routine targets the abdominal area, aiding in the development of a strong and toned midsection.

1. Bicycle Crunches

Lie on your back, and bring one knee toward your chest while twisting to touch the opposite elbow. Repeat for three sets of 20 reps (10 per side).

2. Planks

Hold a plank position, keeping your body in a straight line. Hold for one minute, and repeat for three sets.

3. Russian Twists

Sit on the floor, lean back slightly, and lift your legs. Twist your torso to touch the floor on each side. Repeat for three sets of 25 reps (alternating sides).

RELATED: 7 Yoga Exercises a 69-Year-Old Instructor Does To Look Half Her Age

Workout #3: Lower-Body Sculpting Circuit

Targeting the lower body helps women tone and shape areas like the thighs and glutes. These exercises contribute to improved muscle definition and overall body aesthetics.

1. Reverse Lunges

Step one foot back, and lower your body into a lunge. Return to the starting position, and alternate legs. Repeat for three sets of 15 reps (each leg).

2. Glute Bridges

Lie on your back, bend your knees, and lift your hips toward the ceiling. Squeeze your glutes at the top, then lower back down. Repeat for three sets of 20 reps.

3. Side Leg Raises

Lie on your side, and lift your top leg toward the ceiling. Lower it back down without touching the bottom leg. Repeat for three sets of 15 reps (each leg).

RELATED: The 13 Best Exercises To Lose Belly Fat & Slow Aging

Workout #4: Cardio Blast Interval Training

Cardio intervals elevate the heart rate, making this workout an effective fat-burning routine. Incorporating dynamic movements like high knees and jump squats enhances calorie expenditure for efficient weight loss.

1. High Knees

Stand with your feet hip-width apart, and jog in place while lifting your knees as high as possible. Repeat for three sets of one minute.

2. Butt Kicks

Stand with your feet hip-width apart, and jog in place while kicking your heels toward your glutes. Repeat for three sets of one minute.

3. Jump Squats

Perform a squat, then explosively jump up. Land softly, and immediately go into the next squat. Repeat for three sets of 15 reps.

RELATED: 11 Strength Exercises To Regain Muscle Mass as You Age

Workout #5: Total-Body Endurance Challenge

This total-body workout challenges endurance and strength simultaneously, offering a time-efficient approach to weight loss. Incorporating compound movements like burpees engages multiple muscle groups for maximum calorie burn.

1. Burpees

Begin in a standing position, squat down, and place your hands on the floor. Jump your feet back into a plank position, perform a pushup, and then jump back to the squat position. Finish with an explosive jump. Repeat for three sets of 12 reps.

2. Pushups

Start in a plank position, lower your body toward the floor, and push back up. Repeat for three sets of 15 reps.

3. Walking Lunges

Step forward with one foot, and lower your body into a lunge. Repeat, alternating legs as you walk forward. Complete three sets of 20 lunges (10 per leg).

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Consistency is key when it comes to at-home workouts for weight loss. This #1 daily at-home workout combines cardio, strength training, and high-intensity exercises to create a comprehensive routine that targets various muscle groups. Remember to listen to your body, start with a manageable pace, and gradually increase the intensity as your fitness level improves. With dedication and this effective workout, you'll be on your way to achieving your weight loss goals—for good.

Keep reading to learn all about my #1 daily at-home workout to lose weight for good. And when you're finished getting inspired to update your fitness routine, be sure to check out I Tested 5 Popular Workout Leggings & There's One Clear Winner.

Jumping Jacks

Jumping jacks are a classic cardiovascular exercise that kickstarts your workout, elevating your heart rate and igniting the calorie burn. This full-body exercise engages multiple muscle groups, including the legs, arms, and core. It's an excellent way to warm up and set the tone for an effective weight-loss workout.

Stand with your feet together and your arms at your sides. Jump up while spreading your legs and raising your arms overhead. Jump back to the starting position, bringing your feet together and your arms back down. Start with three sets of one minute each, gradually increasing the duration.

RELATED: 12 Essential Rules To Get Back Into Shape After a Long Break

Bodyweight Squats

Bodyweight squats are a powerful lower-body exercise that targets the quadriceps, hamstrings, and glutes. This compound movement not only contributes to muscle building but also boosts metabolism, aiding in weight loss. Perfect for beginners, bodyweight squats offer an effective way to tone and strengthen your lower body.

Stand with your feet shoulder-width apart. Lower your body by bending at the hips and knees, keeping your back straight. Push through your heels to return to the starting position. Begin with three sets of 12 to 15 reps, gradually increasing intensity.

RELATED: 10 Best Balance Exercises To Keep You Active & Mobile as You Age

Pushups

Pushups are a versatile and challenging exercise that targets the chest, shoulders, and triceps. In addition to upper-body strength, pushups engage the core muscles, contributing to overall body stability. As a fundamental bodyweight exercise, pushups are an excellent choice for those who are looking to shed pounds and enhance muscle definition.

Begin in a plank position with your hands slightly wider than shoulder-width apart. Lower your body by bending your elbows until your chest almost touches the ground. Push through your palms to return to the starting position. Aim for three sets of 10 to 15 reps, adjusting based on fitness level.

RELATED: 5 At-Home Strength Workouts for Belly Fat

High Knees

High knees elevate your heart rate and contribute to a high-intensity workout, accelerating the calorie burn and promoting weight loss. This dynamic exercise engages the core and lower body while boosting cardiovascular endurance. Incorporating high knees into your daily routine adds an element of intensity to your at-home workout.

Stand with your feet hip-width apart. Lift your knees as high as possible alternately, engaging your core. Perform at a fast pace, as if running in place. Start with three sets of one minute each, gradually increasing the duration.

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The MedDiet requires you to eat plenty of fresh fruits and veggies, along with eggs, nuts, legumes, olive oil, whole grains, fish, poultry, and certain dairy products. There are also some items you should avoid, including foods that are high in sugar, processed oils, sodium, saturated fats, and red meat.

"This diet is helpful for weight loss because it is rich in plants," Shapiro explains. "Eating more plants has been shown to help with weight loss. Plants are high in fiber and low in calories and fat, therefore the more you eat, the more full you stay on fewer calories. This diet also removes processed foods, encourages lean protein from seafood, and promotes heart-healthy fats. These foods help to keep you full longer, help to manage blood sugar levels which keeps cravings for processed foods and sugars at bay, and decrease inflammation."

Now, let's get into the best Mediterranean diet snacks for weight loss.

Sliced Apple With Greek Yogurt and Hemp Seeds

This tasty treat offers plenty of fiber, protein, antioxidants, and heart-healthy fats, Shapiro tells us. You don't have to part with dairy completely when following the MedDiet. In fact, you can enjoy products such as unprocessed cheese and Greek yogurt.

Dietitians rave about Greek yogurt as a healthy snack or breakfast option for weight loss—and for good reason. One container of plain nonfat Greek yogurt (156 g) is only 92 calories and provides a whopping 16 grams of protein to keep you fuller for longer. It also offers essential vitamins and minerals, including 173 mg of calcium and 220 mg of potassium.

RELATED: 12 Essential Rules To Get Back Into Shape After a Long Break

Whole Wheat Toast + Avocado +  Sliced Tomatoes + Drizzle of Olive Oil

Slathering some whole-wheat toast with fresh avocado and topping it with sliced tomatoes and a drizzle of olive oil is an incredibly tasty, weight-loss-friendly snack. "[It's] high in fiber, low in sugar, [and] rich in heart-healthy fats that decrease inflammation and promote satiety," Shapiro tells us.

One cup of sliced avocado offers almost 10 grams of fiber and three grams of protein, both of which promote satiety. In addition, one slice of whole-wheat bread provides around four grams of protein and two grams of fiber.

Almond-Stuffed Dates

Keeping organic Medjool dates on hand, like Joolies, when you're craving a sweet yet healthy snack is always a good idea. Make sure to store them in a glass canister with a tight-fitting lid so they're easily accessible.

You've likely added dates to fresh fruit smoothies in the past, but what about stuffing them with almonds? Shapiro says this snack is "sweet yet unprocessed [and] rich in nutrients, heart-healthy fats, and fiber." One pitted Medjool date provides almost two grams of fiber and one gram of protein.

RELATED: 10 Best Breakfast Foods for Losing Weight & Gaining Muscle

A Quarter-Cup of Hummus + Cut-up Veggies

Something as simple as homemade hummus with cut-up veggies like carrots, bell peppers, and celery can satisfy your cravings in a healthy way. Shapiro says this snack option is an excellent plant-based protein source that provides heart-healthy fats, antioxidants, and plenty of fiber. Just two tablespoons of hummus offers two grams of fiber and three grams of protein.

Whole Wheat Toast + Smoked Salmon + Cream Cheese

In addition to avocado toast, another whole wheat toast option that will support your weight loss efforts is complete with low-fat or nonfat cream cheese and smoked salmon. "Omega-3 fatty acids, protein, and fiber will keep blood sugar balanced and inflammation down," Shapiro tells us.

Fifty Pistachios

Who can resist a handful of pistachios? These salty, crunchy nuts hit the spot when you're in the mood for something savory—especially when you need a snack on the go. "[Pistachios are a] plant-based complete protein that is also rich in fiber, has a large and satisfying portion size, [and is] rich in healthy fats and antioxidants," Shapiro explains.

RELATED: 10 Essential Grocery Store Buys for Weight Loss

A Cup of Lentil Soup Topped With Half of an Avocado

As previously stated, lentils are a staple in the Mediterranean diet. And there's no denying that a cup of lentil soup will hit the spot on a chilly fall or winter's day.

"Lentils are a great source of plant-based protein that are easier to digest than other legumes and are rich in fiber and antioxidants," says Shapiro. "Topped with avocado that contains healthy fats, you'll feel satisfied for hours."

Fresh Berries and Yogurt

Sweet yet tart, fresh berries with yogurt provide a low-sugar snack that will kick unhealthy cravings to the curb. "Berries are low in sugar, high in fiber, and are a great source of antioxidants that promote longevity," Shapiro points out. "Pair that with Greek yogurt that is low in sugar and high in protein."

RELATED: 9 Best Low-Calorie Breakfasts for Weight Loss

Dark Chocolate + Almonds + Dried Unsweetened Cherries

You may be surprised to see chocolate on this list. However, according to research, dark chocolate can help you lower your weight and BMI. That's what makes it a healthy yet satisfying snack. Pair your dark chocolate with dried unsweetened cherries and almonds, and you have a keeper!

"Sweet, rich in antioxidants, low in added sugar, [and] high in healthy fats and protein, this is a sweet treat people of all ages will enjoy," Shapiro says.

Popcorn

If you're picturing movie popcorn that's drowning in warm butter and salt, think again. Prepare your own at home for a healthy treat. "A favorite among my clients, popcorn is a high-volume snack that is rich in fiber, crunchy, and satisfying," Shapiro reveals. "[You can] pop your own for maximum health in an air popper, but there are many healthy brands available popped in avocado oil, too!"

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When it comes to home equipment, all you need are resistance bands, dumbbells, and a workout bench. As far as exercises are concerned, emphasizing mostly compound movements is key. This will help you build lean muscle, which allows you to burn more calories at rest so you can lose weight.

Keep reading to learn all about my five best at-home strength workouts for women to lose weight. Perform three to four sets of the following.

Workout #1

1. Dumbbell Front Squats (x10-12 reps)

Hold a pair of dumbbells at your shoulders. Maintain a tight core as you hinge your hips back and squat to the floor until your quads are parallel to it. Drive through your heels and hips to rise back up, flexing your quads and glutes to finish.

2. Band Rows (x15 reps)

Wrap a resistance band around a sturdy pole/beam. Grip the handles with your palms facing each other, and take a few steps back to get solid tension on the bands. Pull the handles toward you, squeezing your shoulder blades together at the end of the movement. Straighten your arms out, and stretch your shoulder blades forward before performing another rep.

RELATED: 5 Most Effective At-Home Workouts for Weight Loss

3. Dumbbell Walking Lunges (x10-12 reps per leg)

Hold a dumbbell in each hand. Step forward with one leg, and firmly plant your foot on the floor. Lower your body with control until your back knee gently touches the ground. Walk forward with your other leg, and repeat.

4. Bent-Over Lateral Raises (x15 reps)

Hold a pair of lighter dumbbells, and bend your torso forward to about 45 degrees. Keeping your chest up and your core tight, pull your arms back toward you, squeezing the back of your shoulders at the top of the movement. Lower the weights in a controlled manner, maintaining tension in the back of the shoulders.

Workout #2

1. Dumbbell Deadlifts (x12 reps)

Place a dumbbell between your legs. Keeping your back straight, grip the top part of the dumbbell with both hands. Drive through your legs and hips, squeezing your glutes hard at the top. Lower the dumbbell back down to the floor before performing another rep.

2. Flat Dumbbell Bench Press (x10-12 reps)

Lie flat on a workout bench with a dumbbell in each hand. Extend both arms over your body. Then, lower the weights while keeping your elbows slightly tucked in. Once you achieve a solid stretch at the bottom, press the weights back up. Flex your chest and triceps hard at the top.

3. Dumbbell Reverse Lunges (x10 reps per leg)

Hold a dumbbell in each hand. Take a long stride back with one leg. Firmly plant your heel on the floor, and lower into a lunge until your back knee touches the ground. Push through with your front leg to rise up, flexing your quads and glutes to finish. Perform all reps on one side before switching to the other.

RELATED: 12 Essential Rules To Get Back Into Shape After a Long Break

4. Overhead Band Triceps Extensions (x15 reps)

Wrap a resistance band at the bottom of a sturdy beam or pole, and grip the handles. Spin around, and lift your arms so the band is behind you. Bend at your elbows to where your biceps touch your forearms to get a deep tricep stretch. Once they touch, extend your arms, and flex your triceps hard at the top.

Workout #3

1. Standing Dumbbell Shoulder Press (x10-12 reps)

Position both dumbbells by your shoulders, making sure your palms are facing each other. Keep your core tight, and squeeze your glutes while pressing the dumbbells up, flexing your shoulders and triceps at the top. Lower the dumbbells using control.

2. Band Kneeling Lat Pulldowns (x12-15 reps)

Wrap a resistance band around a pull-up bar, and assume a kneeling position. Maintain a tight core as you drive your elbows back to your hips, squeezing your lats. Get a solid stretch at the top.

3. Dumbbell Pushups (x10-12 reps)

Place a pair of dumbbells on the floor just outside shoulder-width; the weights should be turned in a bit to form a "V" shape. Next, get into a pushup position where your shoulders are aligned with your wrists. Pull yourself toward the ground, and get a solid chest stretch at the bottom. Push yourself up, flexing your triceps and chest to finish.

RELATED: 5 At-Home Strength Workouts for Belly Fat

4. Dumbbell Rows (x10-12 reps per arm)

Position your body parallel to a workout bench or a stable surface. One knee and hand should be planted on the bench for stability. Hold a dumbbell in your opposite hand, extending that arm toward the ground. Row the weight up to your hip as you squeeze your lats and upper back. Then, lower the dumbbell before the next rep.

5. Standing Dumbbell Curls (x10-12 reps)

Grab a pair of dumbbells with your palms facing up. With a tight core, curl the weight up, flexing your biceps hard at the top. Resist on the way down until your arms are fully extended.

Workout #4

1. Dumbbell Romanian Deadlifts (x10-12 reps)

Hold a dumbbell in each hand in front of you. With a tall chest and soft knees, hinge your hips back, and lower the dumbbells down your thighs. Then, push your hips forward, bring the dumbbells up, and squeeze your glutes.

2. Dumbbell Goblet Squats (1.5 reps; x8-10 reps)

Hold a dumbbell in front of your body with your feet planted just outside shoulder-width. Keeping your core tight, push your hips back and squat down to about parallel or slightly below. Rise up halfway, then come down to parallel before standing up.

3. Bulgarian Split Squats (x10 reps per leg)

Stand tall while holding a dumbbell in each hand. Position your back foot on a workout bench or couch, and step out with your other foot about two to three feet away from the bench. Lower your body into a split squat until your back knee almost touches the floor. Push yourself back up to standing, flexing your glutes and quads as you rise.

RELATED: 10 Fitness 'Rules' You Should Abandon in 2024 For the Best Results

4. Heel-Elevated Single-Leg Glute Bridges (x10-15 reps per leg)

Position yourself in front of a bench or sturdy surface. Place one foot on the bench with the heel down and toes up. Drive through that heel, flexing your glute hard at the top of the movement for two seconds. If you feel like you're using too much hamstring, adjust your body closer.

Workout #5

1. Incline Dumbbell Bench Press (x10-12 reps)

Lie down on an incline bench with a dumbbell in each hand resting on your thighs. Place your feet firmly on the floor. Then, press the weights above your body as you extend both arms. When you lower the weights, bring your shoulders back and down into the bench.

2. Dumbbell Rows (supinated grip; x10-12 reps per arm)

Position yourself parallel to a bench. Firmly plant one hand and knee on the surface to maintain balance. Grip a dumbbell with your opposite hand, keeping your palm up and your arm extended straight toward the floor. Make sure your chest stays tall and your core tight, then pull the dumbbell up to your hip, squeezing your lats and upper back at the end. Extend your arm back down.

3. Band Lateral Raise (x15 reps)

Step on the band, and hold the handles. With your arms out to the side, soften your elbows and raise the weights laterally to just about parallel to the floor. Squeeze hard, then lower while maintaining tension in your delts. Return to the start position before performing another rep.

4. Dumbbell Triceps Extensions (x10-12 reps)

Position yourself flat on your back on a bench for the dumbbell triceps extensions. With your palms facing each other, press the dumbbells up. Keep your shoulders straight, and bend your elbows back so the dumbbells come toward you. As soon as your forearms touch your biceps, reverse the motion, flexing your triceps to finish.

5. Dumbbell Hammer Curls (x10-12 reps)

To perform your dumbbell hammer curls, grab a pair of dumbbells. Use a neutral grip, and make sure both hands face each other. Keep your shoulders pulled back as you curl the dumbbells up, flexing your forearms and biceps. Squeeze hard at the top of the curling motion, then resist on the way down.

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Keep in mind that within your cardio workouts, you must incorporate both steady-state and interval training. Steady-state is excellent for building endurance and heart health, whereas interval training is more for fat burn, improving your anaerobic power, and increasing your VO2 max.

So without further delay, here's our list of the 15 best cardio exercises and workouts for faster weight loss.

1. Incline Treadmill Walk

To perform this steady-state workout, hop on the treadmill, and set it at the highest incline—which is typically 15 degrees—and adjust the speed to 2.5 to 3.5 mph. Walk at this pace and incline for at least 20 minutes, and see your heart rate increase. You can also try an incline walking routine like the viral 12-3-30.

RELATED: 11 Strength Exercises To Regain Muscle Mass as You Age

2. Steady-State Rowing

Head to the rowing machine for this aerobic workout that's stellar if you're interested in learning proper rowing form and boosting your aerobic endurance. Set the length of time that works best with your schedule (10, 20, or 30 minutes), and row at a pace you can keep up with throughout the duration.

3. Steady-State Stair Climber

Begin climbing on the stair climber. If you're a first-timer, go at a comfortable pace you're able to maintain for at least 15 to 20 minutes. Once you build up more endurance (or if you're a bit more of an intermediate level), feel free to crank up the speed, or climb for at least 30 minutes.

4. Steady-State Swimming

Begin swimming for 20 to 30 minutes. Be mindful of your technique, and try to maintain a steady stroke pace. When your endurance improves, you can set a distance goal for yourself to make things interesting and a bit more challenging.

RELATED: 5 Most Effective At-Home Workouts for Weight Loss

5. Jump Rope

The jump rope is one of the best cardio and conditioning tools to burn calories and lose weight. If you're a beginner to jump roping, focus on learning proper technique and building up your endurance. Start with sets of 30 seconds to a minute, and slowly increase time as you get more comfortable. Work up to five minutes, then eventually 10 for a great cardio workout.

6. Stair Workout

To get started, find a place near your home where there are lots of steps. Check out bleachers, parks, and more, then perform several laps up and down. You can set a timer to do as many as possible, or challenge yourself with a lap goal.

7. Steady-State Bike

Hop on an exercise bike, and go at a moderately challenging pace that you can maintain for 30 minutes. If you don't like being on an exercise bike, you can cycle outside. Find a route in your area, and conquer it! If you want more of a challenge, select a trail or route with hills for you to climb, and get going.

RELATED: 12 Essential Rules To Get Back Into Shape After a Long Break

8. Exercise Bike Intervals

Check out this interval-style routine you can do on a stationary bike that'll help you burn calories and body fat:

1. Work 30 seconds, rest 10 seconds
2. Work 30 seconds, rest 10 seconds
3. Work 15 seconds, rest 15 seconds
4. Work 30 seconds, rest 30 seconds
5. Work 20 seconds, rest 20 seconds
6. Work 20 seconds, rest 10 seconds
7. Work 10 seconds, rest 10 seconds
8. Work 10 seconds, rest 40 seconds
9. Work 15 seconds, rest 15 seconds
10. Work 15 seconds, rest 45 seconds

9. Stair Climber Intervals

Start with an easy two-minute warmup, then begin 30-second intervals of fast-paced climbing, followed by 30 seconds at your regular pace. Perform this for 15 to 20 minutes, followed by a two to three-minute cooldown afterward.

10. Incline Treadmill Intervals

Start this interval workout with your legs outside of the belt. Set your treadmill to a 10% incline and the speed a little higher than your typical jog pace. Once the incline and speed are set, hop onto the belt, and sprint hard for 30 seconds. Once you sprint for 30 seconds, grab the handles on the side, and carefully jump back onto the stable non-moving part of the treadmill. Rest for 30 seconds, and then repeat this workout for 10 rounds.

RELATED: 5 At-Home Strength Workouts for Belly Fat

11. Hill Runs

Hill runs are an incredible tool to burn fat to lose weight. They can be done as a standalone workout or a finisher after a long steady-state cardio run.

Find a hill in your local community that you can run up. You'll start at the base, and sprint uphill as fast as you can until you reach the very top. Once you reach the top, turn back around, and walk down slowly and steadily to where you started. Get your heart rate down, and catch your breath. Then, repeat for three to five rounds.

12. Rower Intervals

A great way to burn extra calories is to perform intervals on the rowing machine. If you're just getting into it, then you can begin with shorter sprints: Start with 5 sets of 200 meters, rest twice as long as you took to finish in between. Try to maintain the same pace with each set. If you're more conditioned, you can do 4 sets of 250 meters or 5 sets of 300 meters.

13. Track Workout

If you have access to a track, you can incorporate low-intensity work there. Besides walking at a brisk pace, you can jog lightly for several laps, too. Try to get in one to two miles at a minimum.

Want a bit more of a challenge at the track? Alternate between stretches of your long walks with bodyweight walking lunges. Try brisk walking for a ¼ mile, then performing lunges for 60 seconds, then back to walking. Repeat for as many sets as possible.

RELATED: 10 Fitness 'Rules' You Should Abandon in 2024 For the Best Results

14. Bodyweight Circuit

One of the best ways to burn calories and lose weight is to perform a bodyweight circuit. When you do multiple exercises back to back for higher reps and short periods, it becomes a great cardio workout.

Here's a sample bodyweight circuit. Perform each movement back to back, aiming for three to four sets.

Bodyweight Squats (x15 reps)

Keep your torso upright and your core tight. Sit back onto your heels and hips until they are parallel to the ground. Then, come back up, flexing your glutes and quads at the top.

Walking Lunges (x10 to 15 reps per leg)

Begin the movement by taking a long stride and stepping forward with one leg. Firmly plant your foot, then lower yourself under control until your back knee gently touches the ground. Then, step through with your other leg, and repeat.

Butt Kickers (x15 reps per leg)

With your hands out to your sides, begin to kick your heels back toward your glutes, flexing your hamstrings with each rep.

High Knees (x10 reps per leg)

Keeping your torso upright and your core tight, start to march your knees up above your hips back and forth.

15. Dumbbell Cardio Circuit

In addition to bodyweight circuits, you can also do a series of movements with a light pair of dumbbells for higher reps. Here's a sample workout below. Perform each movement back to back, aiming for three to four sets.

Dumbbell Deadlifts (x10 reps)

Place a dumbbell in front of you with your feet planted outside shoulder-width. Keep your chest tall and your core tight, squat down, and grab the weight. Drive through your heels and hips to come back up, flexing your glutes and quads to finish. Place the dumbbell back down to the starting position before performing another rep.

Dumbbell Pronated Rows (x10 reps)

Plant one hand and the same leg on a workout bench. Keep your core tight and your chest tall. With a dumbbell in your opposite hand, drive the weight back toward your body, keeping your elbow flared out. Squeeze your upper back and rear delt hard at the top of the motion, then resist on the way back down. Get a solid stretch at the bottom before performing another rep.

Dumbbell Push Press (x10 reps)

Grab a pair of dumbbells, and hold them at shoulder height with your palms facing each other. Keep your core tight, and dip into a quarter squat. Explode back up, using the momentum to press the dumbbells overhead. Using control, lower back down into the starting position before performing another rep.

Dumbbell Walking Lunges (x10 reps per leg)

Start this exercise with a dumbbell in each hand. Step forward with one leg, and firmly plant your foot on the floor. Then, lower your body until your back knee gently touches the floor. Walk forward with the opposite leg, and repeat.

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Lisa Young, Ph.D., RDN, the author of Finally Full, Finally Slim, a nutritionist in private practice, and a member of our Medical Expert Board, explains, "Achieving a healthy BMI is important to decrease the risk of developing chronic conditions such as heart disease, diabetes, and high blood pressure and to improve overall well-being. A healthy BMI indicates a healthy lifestyle with regular exercise and a balanced diet thus contributing to overall quality of life."

If you want to be proactive and make some changes, keep reading to learn what the experts have to say about how to lower your BMI faster.

Exercise regularly.

Getting in regular physical activity is good for the mind, body, and soul; it helps you avoid many ailments and keeps your body young. It also helps you keep a healthy BMI. According to Young, "Regular exercise is important as it helps burn calories and build muscle which can help lower body fat and increase metabolism. This can lead to a lower BMI as the body composition improves."

Ellen Thompson, CPT, Blink Fitness, agrees that performing exercise on a regular basis is a crucial aspect of a healthy lifestyle. "Engaging in at least 150 minutes of moderate-intensity exercise per week is essential," she says. "We recommend exercises like walking, jogging, swimming or cycling. Adding in strength training to build muscle can also be helpful to building your resting metabolic rate."

RELATED: 5 Most Effective At-Home Workouts for Weight Loss

Stay hydrated.

You've likely heard time and time again that adding water to your day is essential. As Young explains, "Drinking enough water helps regulate appetite and support metabolism. Drinking water before meals also helps reduce calorie intake and helps with weight management."

RELATED: 12 Essential Rules To Get Back Into Shape After a Long Break

Cut out processed foods.

Processed foods such as potato chips, deli meats, hot dogs, frozen pizza, instant soups, and even most breakfast cereals won't do your waistline any favors. Young encourages you to reduce or eliminate processed foods. "Decreasing the intake of processed foods will help manage calorie intake and contribute to a healthier BMI," she explains. "Limit processed foods as they are high in added sugars and unhealthy fats, instead focus on whole nutrient-dense foods to get essential nutrients."

Get sufficient sleep.

Did you know that the quality of your sleep can impact your BMI? "Getting enough sleep is crucial to maintain a healthy metabolism," Young explains. "Lack of sleep can impact appetite leading to increased hunger and cravings thus contributing to weight gain and higher BMI."

According to the Sleep Foundation, adults should aim for seven or more hours of restful shuteye each night. If you're not, it's time to do something about it. It may be helpful to engage in a relaxing nighttime routine, stick to the same bedtime, and avoid blue light devices, caffeine, and alcohol before sleep.

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Maintain a well-balanced diet.

Feeding your body with the nutrients it needs through whole, unprocessed foods is something you should prioritize if you want to lower your BMI. "Consuming a balanced diet provides essential nutrients, helps regulate appetite, and supports healthy metabolism," says Young. "Consumption of fruits, vegetables, lean protein, and whole grains helps with weight management and promotes overall health."

Thompson suggests practicing portion control. A foolproof way to do this is by using smaller plates, which can help you avoid overeating.

Get an accurate BMI reading.

It's always a good idea to meet with a healthcare professional who can accurately weigh you and measure your height. If your BMI is too high, they will come up with the best course of attack that works for you. According to the National Heart, Lung, and Blood Institute, individuals who are considered "overweight" have a BMI of 25 to 29.9, which means they are carrying too much weight for their height. Individuals who are considered "obese" have a BMI of 30 or over, which means their body fat usually always exceeds what it should be based on their height.

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Be mindful of your daily movement.

It's essential to know what your actual daily activity level is. This can prompt you to be more active. A great way to monitor your physical activity is by investing in an activity tracker like a WHOOP band, Fitbit, or Apple Watch. It will track and record all of your daily movements.

Keep a log of what is and isn't working.

An especially productive way to make improvements in your daily routine is to record your weight and all of the activities you perform on a daily basis. It's also helpful to log what you're eating. In this way, you can easily identify what is working to lower your BMI.

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The post 8 Tips to Help You Lower Your BMI Faster appeared first on Eat This Not That.

"In order to lose weight, a calorie deficit must be present," states Masi. "How we get to that calorie deficit can vary from person to person and can include their preferences. Managing energy consumed per day is how we lose, maintain, or gain weight. In order to manage a loss or deficit, knowing what dietary items are low, moderate, or high in calories can be helpful."

When you want to lose five pounds, it's important to choose lower-calorie swaps for certain foods that typically contain a lot of unnecessary calories. These "calorie savings" help you shed pounds and can add up to your weight-loss goal, which in this case is five pounds.

Research suggests that nutrition and calorie intake are the most critical factors in the initial stages of weight loss, like when you're looking to melt a quick five pounds in time for that beach vacation. But weight loss isn't just about how you look. By incorporating the foods below into your diet and keeping an eye on your calorie intake, you can quickly shed extra weight and feel amazing from the inside out.

Read on to uncover the 10 best foods to lose five pounds fast and feel better than ever. And for more healthy weight loss advice, be sure to check out these 23 Easy Weight-Loss Meal Prep Recipes.

Salad Dressings

Choosing the right salad dressing can be a game-changer when aiming to shed pounds. Opt for vinaigrettes or homemade options with olive oil and vinegar, which provide flavor without excessive calories and unhealthy fats.

Masi says, "Swapping high-calorie salad dressing for a lower-calorie option will help save on energy intake. Fat-free dressings and items like Bolthouse Farms use yogurt as the base to make a creamy dressing with less fat."

Dips

Make your own hummus or Greek yogurt-based dips instead of buying calorie-dense store-bought dips. These alternatives provide protein and nutrients without sacrificing taste, helping you enjoy dips without the extra calories.

"With football season in full swing, dips and side dishes are abundant. Instead of a typical French onion or ranch dip, try using plain Greek yogurt or plain plant-based yogurt to make a lower-calorie version of your favorite dip," recommends Masi.

Soups

Incorporating homemade soups loaded with veggies and lean protein can help support your weight-loss goals.

"Opt for a chicken or vegetable broth instead of a creamy base version," Masi suggests. "Soups are an awesome way to add more hydration and help keep you full. Add a side sandwich or salad with protein to round out the meal."

Popcorn

Believe it or not, popcorn can be a guilt-free snack when prepared correctly. Skip the buttery and heavily salted versions, and opt for air-popped popcorn seasoned with herbs or nutritional yeast. This whole-grain snack is low in calories and high in fiber, making it an excellent option for those trying to lose weight.

"Many of us want to enjoy a salty crunch, and chips don't provide much fiber. Popcorn, however, can be a salty, enjoyable snack that provides a couple of grams of fiber per cup," explains Masi.

Egg Whites

Egg whites are a protein-packed, low-calorie option for quick weight loss. Whether scrambled, boiled, or used in omelets, egg whites offer a lean source of protein that keeps you feeling full.

"Eggs, including the yolk, are packed with important nutrients and protein," says Masi. "If you're purely looking to lower your calorie intake, then going from a mostly egg omelet to one egg and the rest egg whites omelet will help reduce the total calories."

Chicken Tenders

To include chicken tenders in a weight loss-friendly meal plan, look for lean cuts, trim the excess fat, and bake or grill them instead of frying.

Masi says, "A crowd favorite, chicken tenders have evolved to be less fried and to include more fiber. That's why I like the cauliflower versions such as 'Caulipower' chicken tenders or making my own at home in a skillet or air fryer."

Unsweetened Applesauce

With no added sugars, unsweetened applesauce can be a healthier alternative to snacks or desserts high in added sugar. Use it as a topping, mix it into recipes, or enjoy it on its own for a flavorful and guilt-free addition to your weight loss plan.

"When baking, use unsweetened applesauce instead of the butter or oil the recipe calls for. This will keep the moisture but lower the total number of calories," says Masi.

Pasta

Surprisingly, pasta can be part of a weight-loss strategy when chosen wisely. Look for whole-grain or legume-based pasta for added fiber and nutrients. Combine it with plenty of vegetables and lean proteins while moderating portion sizes to create a satisfying and balanced meal that aligns with your weight loss goals.

"Add a friendly addition of spaghetti squash or zoodles to your solo pasta dish," suggests Masi. "Adding these to a pasta dish helps get a more voluminous bowl with fewer calories and adds fiber, which is very helpful to fullness and managing weight."

Pizza

Yes, you read that right. Pizza can still be on the menu when you're aiming to lose weight. Choose whole-grain crusts, load up on veggies, and opt for lean protein toppings.

"I haven't met anyone who wants to give up pizza, and we shouldn't have to go without our favorite foods," says Masi. "If you want to eat pizza every day, try making your own version at home using a Joseph's Lavash Wrap or English Muffin as the crust. This alone will help you reach a calorie deficit without sacrificing flavor. Some people also may like to try a Banza or Caulipower crust that adds more fiber and is more filling than a traditional crust."

Oil Spray

An oil spray can be a handy tool in the kitchen that helps reduce calories and support healthy weight management. You can add flavor to your dishes with just a few spritzes without excess calories.

"Oil has nine calories per gram and little nutritional value, making it a high contributor to weight gain," Masi explains. "When making vegetables or main dishes, we often use oil to cook. While healthy, it does add up quickly to your daily calorie total. A way to manage the amount of oil you're cooking with and consuming is to use a spray bottle to control more of the product more easily than dumping it onto the pan."

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The post 10 Best Foods To Lose 5 Pounds Fast appeared first on Eat This Not That.

What is the worst protein for belly fat?

Drumroll, please! Many of you are not going to like this answer, but the absolute worst protein for belly fat is cheese. Although it's a stellar source of both protein and calcium, cheese is super bad when you're concerned about belly fat.

The Nutrition Twins explain, "Most of the calories in cheese come from fat rather than protein. In fact, an ounce of mozzarella cheese has about 85 calories with 60 calories coming from fat and only 23 calories of the cheese coming from protein. Fat calories add up quickly, so even a small portion of a cheese can quickly add up in calories. On the other hand, you can have a much larger portion of a high-protein food for a lot fewer calories."

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Interestingly, most individuals don't even consider cheese as their primary protein in a meal. It doesn't get the respect that salmon, grilled chicken, tofu, or eggs do. People usually use cheese far too liberally as a fun addition to their protein, similar to the way they'd use a sauce or condiment. This habit, unfortunately, leads to extra unwanted pounds.

"Plus, to get the same satisfying 30 grams of protein you'd get in 163 calories of chicken breast, you'd have to get 560 calories of a cheese like mozzarella," The Nutrition Twins add. "Most people add this to their already high-calorie burgers, meat lasagna, [pastas, and loaded salads]."

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What's a healthier protein alternative to cheese?

If cheese rocks your world, you should consider low-fat or nonfat cheese. "When some or all of the fat is skimmed from cheese, calories decrease while protein typically increases," The Nutrition Twins explain. "Protein increases satiety, so the more protein you can get in a food, the less hungry you'll be and the less likely you'll be to overeat. For example, two ounces of nonfat mozzarella cheese has 84 calories and 18 grams of protein while two ounces of full-fat mozzarella cheese has twice as many calories—170 calories and significantly less protein (12 grams of protein)."

Low-fat or nonfat cottage cheese is a weight-loss-friendly protein choice as well. A half-cup of cottage cheese contains around 90 calories and offers 12 grams of protein. "Although both cottage cheese and nonfat cheese are both dairy products, neither one contains artery-clogging saturated fat," The Nutrition Twins add.

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Why is eating protein for weight loss important?

Protein is the real MVP when it comes to weight loss, as it fills you up and keeps you feeling satisfied after a meal. It also keeps your blood sugar stable, which helps you avoid energy crashes that lead to unhealthy food cravings. In addition, it helps build and repair muscle tissue, which your body needs for strength and a fast metabolism.

"While protein has been shown to be helpful for weight loss, if you consume protein that also is loaded with fat or sugar, it quickly adds up in calories that can contribute to weight gain, and/or it can create inflammation in the body that makes weight loss harder," The Nutrition Twins say.

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The post The #1 Worst Protein for Belly Fat, Dietitians Reveal appeared first on Eat This Not That.

Keep reading to learn more, and when you're finished, be sure to check out these 12 Essential Rules To Get Back Into Shape After a Long Break.

What can eating peanut butter do to your waistline?

Enjoying your favorite foods—even healthy ones!—in moderation is key. According to Amy Goodson, MS, RD, CSSD, LD, a registered dietitian and certified specialist in sports dietetics who sits on our Medical Expert Board, "Eating too many calories from any food—especially higher fat foods like peanut butter, nuts, and avocado—can contribute to weight gain and affect your waistline. Peanut butter is nutrient-dense, but is also a calorie-dense food, primarily because it contains a significant amount of fat. While it's a source of healthy monounsaturated and polyunsaturated fats, as well as protein, it's important to consume it in moderation."

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The pros and cons of eating peanut butter:

Goodson shares a few plus and minuses of consuming peanut butter.

1. Caloric Surplus: If you continue to consume a greater number of calories than your body requires, that extra energy turns into fat. "Peanut butter is relatively high in calories, so consuming it in excess can contribute to a caloric surplus, leading to weight gain," Goodson warns. This leads us to our next point.
2. Weight Gain: Peanut butter offers healthy fats, but as previously stressed, moderation is crucial. "Overeating can lead to an increased intake of both healthy and unhealthy fats, contributing to overall weight gain," Goodson tells us.
3. Satiety: Even though peanut butter packs in calories, it's also full of protein, which can leave you feeling full and satisfied.

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How can you incorporate peanut butter into a healthy diet?

If you want to keep a trim waistline, incorporating a variety of fresh, healthy foods in your diet and practicing moderation is the name of the game. "As a registered dietitian, I eat peanut butter every single day of my life, but only about 1.5 tablespoons of it in my oatmeal," Goodson shares. "So, it is possible, your intake just needs to fit within your total daily calorie needs. Because it's delicious, you just have to be careful with how much you eat. Measuring high-calorie foods like peanut butter can be helpful for managing calories."

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The post Here's What Eating Peanut Butter Does to Your Waistline appeared first on Eat This Not That.

Having a well-rounded workout plan consisting of strength training and cardio is a surefire way to elevate your weight-loss efforts. Construct a workout routine that fits your schedule and is aimed toward the goals you want to achieve. Create variety in your workouts to keep yourself motivated and push your body whenever you hit the gym. (This helps keep the gym fresh and fun!) Lastly, don't be afraid to challenge yourself. Look to increase the intensity (the weight you're lifting) of your workouts, or aim to complete more sets and reps when you repeat a workout. Don't forget to keep track of your progress. It's incredibly motivating to look back at all of the progress you've made.

Keep reading below to dive deeper into the benefits of strength training for weight loss, discover how often you should strength train, and check out the best tips for mixing strength training into your fitness routine. When you're finished, be sure to read up on these 5 At-Home Strength Workouts for Belly Fat.

How is strength training beneficial for weight loss?

Strength training is a game-changer for your weight-loss journey and provides many benefits to help you get closer to your weight-loss goals. Participating in a regular strength training routine will help you increase lean muscle mass, enhance calorie burning and metabolism, and improve your overall body composition.

One of the best effects of strength workouts is the development of lean muscle mass in the body. When you have more muscle, your body becomes more efficient at burning calories and boosting your metabolic rate. Keeping a dedicated strength routine in your workout plan is a pivotal piece to the weight-loss puzzle.

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Strength workouts train multiple muscle groups at once—especially if you utilize the awesome benefits of compound exercises—and lead to a significant increase in the amount of calories burned. Plus, your body continues to burn these calories post-workout as it repairs and rebuilds muscle tissue. Strength training gives your metabolism a significant boost, not just during the sessions, but also throughout the day, making your body more efficient even when you're not exercising.

Combining the effects of strength training leads to improved body composition. While the number on the scale might not drastically change, strength training can lead to improvements in reducing body fat percentage and increasing lean muscle mass.

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How often should you strength train to lose weight?

The weekly recommendation for strength training, according to the National Academy of Sports Medicine, is a minimum of two days each week with exercises that engage all of the main muscle groups (at least one set of eight to 12 reps per muscle group). This frequency allows your workouts to help build and maintain muscle mass, which in turn supports your metabolism and overall calorie burn—creating the perfect complement to cardio workouts.

My best advice is to fit in strength training as frequently as your schedule permits. If shedding weight is your primary aim, maintain your cardio sessions while complementing them with dedicated days for focused strength training. Strike a healthy balance that best suits your schedule and aligns with your weight-loss objectives by blending both cardio and strength training workouts.

All in all, consistency delivers results. If you're limited to fewer weekly sessions, aim for longer, more intense workouts, maximizing each rep and set. Alternatively, if shorter, more frequent workouts suit your schedule, ensure those sessions are high-energy and focused. Staying consistent, whether with fewer intense workouts or more frequent shorter ones, fuels motivation and accelerates progress toward your weight-loss goals.

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Tips when strength training for weight loss:

Check out these five tips for strength training to dial in your workouts and keep yourself progressing towards your weight-loss goals!

1. Be consistent.

Consistency is a key factor in your conquering your weight-loss goals. Here are a few tips for staying consistent:

• Find a routine that works for you. If your schedule only allows three workouts a week, make sure you're focused and making the most of them.
• Progress slowly but surely. Gradually increase your workout intensity (weight lifted) or duration over time. Seeing these markers of improvement will boost motivation and keep your confidence up!
• Set SMART goals: Simple, Measurable, Achievable, Realistic, and Timely. Set goals that challenge you while remaining reasonable. Unrealistic goals might hinder your progress and motivation at the gym.

2. Rest and recover.

Make sure all the effort you're putting into the gym is wasted outside of it. What are you doing the other 22 to 23 hours of the day? Eat a balanced diet, stay hydrated, focus on mobility, and don't be afraid to mix in some meditation sessions to keep the stress levels down. In addition, don't sleep on a good night's rest; getting an adequate amount of sleep is crucial for recovery.

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3. Combine strength training and cardio.

Pairing strength training and cardio will help you build muscle and boost your metabolism, enhancing caloric burn and aiding in weight loss. Aim for a balanced mix to make the most out of your workout program, but make sure to knock out the strength workouts first, followed by cardio.

4. Train compound exercises first.

Compound exercises engage multiple muscle groups at once, allowing for greater increases in strength and weight loss. Movements such as squats, deadlifts, lunges, and presses are excellent options to add to your workout regimen. Start your workouts with one to two compound exercises followed by isolation exercises like leg curls, leg extensions, curls, and tricep extensions.

5. Track your progress.

Track your progress in the gym by keeping a record of your workouts, weights used, measurements, and any other measurable information. Being able to reflect on the work you've done helps motivate you and build on consistency. It's all rewarding to see how far you've come!

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The post Here's How Often You Need to Strength Train To Lose Weight appeared first on Eat This Not That.