5 Intense Workouts To Develop Your Entire Body

5 Intense Workouts To Develop Your Entire Body
19 Feb

1. At Home Workout

This is a great workout for anyone who can’t make it to the gym and it’s perfect for when you’re traveling. However, just because there’s no equipment involved, doesn’t mean that it’s easy. The FitMiss At Home Workout is a total body circuit that builds strength and also helps burn fat.

Women's At Home Workout Circuit

2. Tank Top Arms

The great thing about this workout is that it combines lower body training with arm targeting movements to tone not just your arms, but your whole body.

Step-up curls and squat/flyes get your heart rate up and strengthen your legs while also targeting your biceps and deltoids. Push-up/Rows are mainly chest and back movements, but your triceps and biceps will also be involved any time you are pressing or pulling.

Put all of these movements together in a 20-minute AMRAP and you will definitely feel the burn. If you want to make sure your upper back, chest, shoulders, and arms are looking good in that new tank top, then this is the workout for you!

Women's Tank Top Ready Arms Workout

3. Glorious Glutes

The name says it all with this workout! Each exercise targets a different angle of your glutes giving you a nice shapely booty. Whether you’re looking to tone or build your booty, this has it all. Not only will you have a better looking backside, but training glutes can also help with lower back pain and help correct your posture!

Women's Glorious Glutes Workout

4. Shoulders & Abs

This workout features a great mix of low rep strength exercises, high volume exercises, and core work. Low rep, heavy weight exercises are great for building strength, while lighter weight, high rep exercises are great for building and toning muscle.

Another great aspect of this workout is the rear delt raise with drop sets. Many times, rear delts are a neglected muscle, but not with this workout. Training rear delts can help with shoulder and upper back pain, as well as looking great in sleeveless shirts or tank tops!

Women's Shoulders and Abs Workout Routine

5. Total Fat Burning Workout

If you’re looking to burn as much fat as possible, look no further. What’s great about this workout is that it burns fat and you don’t even need to step foot on a single piece of cardio equipment!

Every muscle group is targeted in this workout, resulting in a higher overall caloric expenditure and more fat burning. At only 20 minutes, there’s no excuse that you don’t have time, so find a small piece of free time and melt that extra fat away!

Women's Total Fat Burning Workout Routine

Best Exercises for Weight Loss

Best Exercises for Weight Loss
19 Feb

Forward Lunge

A. Stand tall with feet hip-width apart. Place hands on hips or hold weights by sides to start.

B. Take a controlled step forward with the right leg. Keeping spine tall, lower body until the front and back leg form a 90-degree angle.C.

Pause, then step right leg back to start. Step left leg forward to repeat on the other side.


Reps: 10 per side


A. Stand with your feet shoulder-width apart and arms at your sides. Push your hips back, bend knees, and reach palms to the ground to lower into a crouch.

Immediately lower back into a squat for the next rep. Repeat 8 to 12 times. Complete 3 sets.

B. With hands shoulder-width on the floor directly in front of feet, and shift your weight to them to jump back and land softly in plank position.

C. Jump feet forward so they land just outside of hands. Jump explosively into the air, reaching hands overhead or leaving by sides.

Sets: 3

Reps: 8 to 12

Explosive Lunge

A. Start with feet together, hands on your hips. Step forward with the right leg and lower into a lunge so right knee is bent at a 90-degree angle.

B. Jump up, switching legs midair.

C. Land softly with the left leg forward, immediately lowering into a lunge.

Sets: 3

Reps: Repeat for 1 minute

10 Tips on how to start a weight loss program for beginners

10 Tips on how to start a weight loss program for beginners
28 Sep

Find a fitness coach near you specializing in weight loss programs for beginners

The best decision you can make as a beginner to any type of exercise is to hire a good fitness coach (personal trainer) preferably near you who not only specializes in weight loss for beginners but can teach you step by step on how to train and understand your body. Also, someone who can motivate you and force you to show up for your training sessions on days you don’t feel like exercising, also monitor and track your progress. Working with a personal trainer as a beginner can be a good investment and experience in your exercise regime.

Check with your doctor for a medical check and exercise clearance

To protect yourself from injury or even death, it’s important that you are medically cleared by your personal physician before starting or engaging in any exercise program of any kind. Your personal physician is in the best position to determine if your plans are safe for you to start or not.

Work on your diet and lifestyle changes

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As a beginner to exercises and training, working on your diet and lifestyle changes can be
overwhelming and very hard to adapt, the worst decision you can make is drastic changes and then
failing to stick to them long term. Slowly work on your diet and have exercise and eating healthy a
lifestyle, look at everything long term, don’t be short-sighted. Squeeze in an exercise in your schedule,
making time for exercise can be a hustle, especially is our busy lifestyles.

Set short term and long term goals

When starting an exercise regime for a big goal like weight loss, set realistic short and long term goals.
Let’s say your goals are to shed off 10kgs in the next 10 to 12 weeks, also look at short term goals like your
fitness level improving, you becoming consistent and following the program. Things like diet
changes, at the same time keeping in mind the long term objective.

Take lots of water and not juicy or soda

When working on a weight loss program, incorporating resistance training and cardio in your regime can
work in your favour. This is a good combination as resistance training helps tone &shape your body,
while cardio helps with reducing body fat while improving your fitness level. Many studies have been
conducted on this combination and have been proven to work wonders when trying to lose weight and
tone at the same time.

Take lots of water and not juicy or soda

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I think many of us have heard how most of the body is made up for water, 60% of the body is water, the
body uses water in all its calls, organs and tissue to help regulate its temperature and other bodily
functions. The body loses water through breathing, sweating and even digestion, it’s important to
dehydrate and eating foods that contain water. It is recommended you drink at least 2 – 4 liters of
water a day, this also depends on the climate you live and how physically active you are.

Listen to your body and don’t overwork yourself

The worst thing people do when starting a weight loss program or any exercise regime is ignoring and
not listening to there body. Be sure you don’t overwork your self, start slowly then gradually as your
fitness level improves also change your training program. Rest and recovery is very much part of the
weight loss program, get enough sleep too.

Be ready to make mistakes

When you are new to exercise and fitness, it takes quite some time just to understand how your body
operates, also knowing what works for you and what’s not good for you. The best thing you can do is
prepare your mind for mistakes even failer. Learn to set realistic achievable goals to avoid
disappointment as time goes. Know that fitness is a long term thing not a quick fix. Many people make
these mistakes and end up quitting before even giving the weight loss program a chance to work, in
other works be patient and take it one day at a time.

Keep track of your progress and fitness level

When first starting a weight loss program or any exercise regime, it’s best to keep track of your progress
to have an idea of where you started and where you going. Be sure to check your starting weight and
body fat, also get your trainer to do measurements. At least every week check to see if you have any
progress, it gives you an idea of what works and what doesn’t for you, so you keep adjusting the training
program and diet.

Stay motivated and be ready to learn new things about your body

Staying motivated when on a weight loss program can be a challenge for most beginners, But keeping
your goal in mind Long and short term can very much help to keep you on track. Another thing that can
keep you motivated on days you don’t feel like exercising or when you feel like quitting is your personal
trainer, also regard yourself for any progress made. Also, be sure your friends and family know you are
on this journey to better yourself. Before and after pictures can also be a good way to stay motivated.