Whether you’re walking the dog, cooking a meal, or dancing to your favorite playlist, there are countless ways to move more while having fun. Here are 50 ideas to get you moving, boost your metabolism, and stay active every day.

RELATED: 10 Ways to Burn More Calories While Walking

50 Ways to Move More — Fun, Easy, and Science-Backed

Move Your Body — Anytime, Anywhere

1. Take the stairs instead of the elevator.

2. Walk briskly during phone calls.

3. Stand instead of sitting while working.

4. Try a 10-minute HIIT session in your living room.

5. Dance to your favorite holiday playlist.

6. Do jumping jacks during TV commercials.

7. March in place while brushing your teeth.

8. Take a walk after each meal.

9. Walk your dog — or borrow a friend’s!

10. Do squats while waiting for your coffee.

RELATED: 20-Minute Strength Workout: 7 Exercises You Can Do at Home

Home Workouts That Actually Work

11. Beginner core workouts at home.

12. 15-minute full-body strength circuits.

13. Bodyweight push-ups and planks.

14. Resistance band exercises.

15. Chair dips for triceps.

16. Glute bridges for your posterior chain.

17. Wall sits during short breaks.

18. Lunges while holding light weights.

19. Step-ups on your stairs.

20. Pilates-inspired floor exercises.

Add Movement to Your Routine

21. Park farther from the store entrance.

22. Pace while waiting in line.

23. Use a standing desk or adjustable workstation.

24. Take a walking meeting at work.

25. Do calf raises while cooking.

26. Stretch while watching TV.

27. Set a timer for hourly mini-movements.

28. Carry groceries in multiple trips for more steps.

29. Fold laundry while doing squats.

30. Take 5-minute walking breaks every hour.

RELATED: 7 Daily Habits That Slow Brain Aging

Sports, Games, and Fun Activities

31. Play basketball or soccer with friends.

32. Go ice skating or rollerblading.

33. Hit the pool for laps or water aerobics.

34. Join a recreational sports league.

35. Go hiking or nature walking.

36. Bust a move at any party — guilt-free!

37. Try jump rope for short bursts.

38. Play tag or chase games with kids or pets.

39. Try virtual fitness challenges on apps.

40. Take a cycling class or bike outdoors.

Lifestyle Hacks That Burn Calories

41. Take cold showers (boosts thermogenesis!).

42. Fidget more — small movements add up.

43. Cook meals from scratch instead of ordering.

44. Carry groceries upstairs without an elevator.

45. Use a standing or balance board while working.

46. Walk while listening to podcasts or music.

47. Stretch after waking up to activate muscles.

48. Garden or shovel snow for an hour.

49. Take stairs two at a time (safely!).

50. Keep moving during downtime instead of scrolling.

RELATED: How to Feel Happier in 3 Weeks: Science-Backed Habits That Work

Turn These Tips into Daily Habits

Adding more movement doesn’t have to be intimidating — it’s all about small, intentional movements added throughout your day. From walking, dancing, and household tasks to home workouts and playful activities, every move counts. Pick a few tips from this list and make them part of your daily routine. Before you know it, you’ll be moving more, feeling stronger, and staying energized.

FitOn Challenge: Try picking 5 of these today and see how much you can move without hitting the gym!

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We’re diving into what the fascination with these “quick fixes” miss about sustainable weight loss and health.

What “Quick-Fixes” Miss When it Comes to Sustainable Weight Loss 

While sure, a “quick-fix,” such as a weight loss injectable or a fad diet, may provide you with a faster result, there are so many critical areas of health and wellness that these quick solutions miss. Let’s take a look at the fundamental aspects of a healthy lifestyle that a “quick-fix” weight loss solution doesn’t provide. 

Ignoring the Importance of Lifestyle Changes 

Real, sustainable weight loss is not achieved overnight. It requires a combination of consistent exercise, a balanced diet, and a change in lifestyle. “Quick fixes” often ignore the necessity of these fundamental changes, promising results without the hard work. 

A “quick-fix” solution gets us farther away from the basics — eating good food, exercising regularly, sleeping well, and stressing less. 

These fundamental pillars of health all play into a healthy lifestyle that will help support long-term weight loss and optimal health. 

There’s Not Enough Emphasis on Nourishment 

When focused on “quick fixes,” there’s often not enough emphasis on proper nourishment. Take, for example, the latest weight loss drug obsession. These drugs typically reduce your appetite. While this may help support weight loss efforts in the short term, this approach often neglects one fundamental pillar of health, which is the importance of proper nourishment. 

It’s important to understand the role nutrition plays not only in weight loss support but overall health as well. Sustainable, long-term weight loss requires an understanding of the importance of eating a nutrient-dense diet and focusing on filling our plates with the foods our bodies need to thrive. The body needs nourishment in order to obtain essential vitamins and minerals, and many of us are not getting enough nutrients, to begin with. 

It’s estimated that a large portion of the US population is deficient in some vitamins or minerals, such as vitamin D and magnesium. And a whopping 95% of the US population isn’t eating enough dietary fiber. If we’re relying on “quick fixes” to lose weight instead of prioritizing nutrient-dense food intake, it will be even more difficult to meet our daily nutritional needs. 

The bottom line is that there are many important aspects of nutrition that often get missed when we focus on “quick-fix” weight loss solutions. We can’t lose sight of the importance of educating ourselves about how to make healthy food choices and understanding how to implement tools like portion control when it comes to supporting long-term weight loss and overall health. 

RELATED: Honoring Your Body For Nourishment Not Restriction 

There’s an Overemphasis on Aesthetics Over Health

Weight loss should not solely be about appearance. The focus should also be on overall health and well-being. “Quick-fix” solutions often concentrate on shedding pounds, not a holistic approach to health. There’s not enough consideration when it comes to potential nutrient deficiencies or the negative effects of not getting enough sleep or living a sedentary lifestyle. 

Undermining the Psychological Aspects of Weight Loss

A healthy relationship with food and understanding one’s body is vital for long-term success in weight loss. “Quick fixes” can undermine this relationship, creating an unhealthy cycle of extreme dieting. 

Not Taking Individual Needs Into Account 

There’s no one size fits all approach to health, fitness, or weight loss — every individual has unique nutritional needs and fitness levels. What might work for one person may not necessarily work for another. 

“Quick-fix” solutions typically take a one-size-fits-all approach, disregarding individual variations, which can lead to frustration and not meeting the basic needs to support health and general well-being. 

There’s Still Lots to Learn

There are so many “quick-fix” weight loss promises out there, with the newest ones being the emerging weight loss drugs. While your individual health choices are your own, there is still much to be learned about medications, such as Ozempic, and the long-term effects as well as potential side effects. 

If you have questions, always speak with your doctor and work with a provider who will help you determine what the best decisions are for your health and individual needs. 

“Quick Fixes” Can’t Replace a Healthy Lifestyle 

The path to real, sustainable weight loss is rarely easy or quick. It demands time, effort, a balanced approach, and, often, the guidance of healthcare professionals. “Quick-fix” solutions, while tempting, may lead to a host of problems, including health risks and disappointment. And while specific medical decisions need to be made between the individual patient and their physician, taking all aspects of health into account is important. Emphasizing patience, self-awareness, and a holistic view of wellness can often lead to a more fulfilling and healthy life, long-term. 

So, as we navigate our individual health and fitness journeys, remember that good things take time and that the journey to optimal health and feeling our best should not be reduced to rapid transformations. 

Ready to start your own fitness and wellness journey? Sign up for FitOn and get access to thousands of workouts led by world-class trainers that you can do anywhere, any time.  Ready to take your nutrition to the next level? Sign up for FitOn PRO and get access to personalized meal plans, including recipes that make healthy eating easy and delicious. 

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Similar to grabbing quick bites throughout the day to satisfy hunger when you don’t have time for a full meal, exercise snacking involves incorporating short bursts of physical activity into your routine when a full workout just isn’t in the cards. Whether it’s a short walk, a sweaty HIIT sesh, a quick and calming yoga flow, or a FitOn strength workout, exercise snacking enables you to enjoy movement in smaller, more manageable portions — even on your busiest days.

How to Snack on Exercise 

If long workouts don’t fit into your current busy schedule, there’s good news — some research shows that short bursts of high-intensity interval training may offer similar results as those who do endurance workouts. What does this mean? Rather than dedicate a whole hour block to fitness each day, utilizing short bursts of exercise can help you yield comparable results without sacrificing your time or schedule.

Of course, exercise snacking will look different from person to person, depending on your unique fitness goals and needs. However, no matter your fitness level or exercise goals, the trick here is to be consistent!

Not sure where to start? Keep scrolling! We’ve got you covered with quick and effective FitOn workouts that serve as the perfect snack. Plus, with FitOn, you can try some of the variety we’ve built for you right in the “for you” tab or browse each workout category and choose workouts that you can fit into your busy schedule. Haven’t joined our community yet? Sign up for free and get access to unlimited workouts and meditations.

5 Benefits of Exercise Snacking 

Exercise snacking goes beyond the benefits of regular strength training and cardiovascular exercise. Intermittent exercise throughout your day will:

#1 Enhance Cognitive Function & Benefit Your Brain

Studies have shown that regular physical exercise improves cognitive function. This includes improved memory and focus, reduced risk of age-related cognitive decline, reduced risk of depression and anxiety, and even improved sleep. However, you don’t need to work out for hours on end to see the results! In fact, according to a study published in Neuropsychologia, you can see brain benefits within just 10 minutes!

So, by inserting short bursts of exercise into your day, you’re not only helping your brain to fire up and stay focused again in the moment, but you’re also gaining long-term benefits by improving cognitive health and an overall well-being. 

#2 Help You Reach Your Weight Loss Goals

When it comes to weight loss, science shows that it doesn’t matter when you get in your workout, it just matters that you do it. Participants in this study all lost weight regardless if they did their workouts as one longer session or in multiple sessions per day. 

And if you’re still skeptical, there’s research to suggest that short bouts of exercise throughout the day not only yield similar benefits to longer workouts, but they also appear to have the most significant impact on reducing the risk for obesity.

#3 Reset Your Stress Levels

When you’re having one of those days, thinking about working out can feel like an additional layer of stress. We’ve all been there when we feel the clock ticking like we need to use every second towards checking off to-dos. However, short bursts of exercise can give you the relief you need to be able to push through a chaotic day, stay centered, and get everything done. Short bursts of exercise release endorphins, the feel-good hormone, put you back in the present moment and reduce levels of anxiety. Yes, please! Can we get a round of peace for the table, please? 

RELATED: A Holistic Psychologist’s Top 3 Self-Care Hacks For Anxiety 

#4 Give You The Perfect Pick-Me-Up

When you’re fatigued, exercising may not sound all that appealing. However, getting in a quick workout can actually give you the perfect energy boost. Even just ten minutes enhances blood flow and sends more nutrients to muscle tissue which gives your energy production an oomph. 

#5 Allow You to Live Your Life… and Maintain Your Fitness 

Most of us are busy crushing other goals outside of fitness. But that doesn’t mean you need to sacrifice your fitness goals! With exercise snacking, you can achieve the best of both worlds —  an amazing, full life and a strong, fit body. These short-duration bouts of movement allow you to do the things you love and get in the exercise that will help you look and feel your absolute best.

Quick “Snack” Workouts You’ll Love

Have 8 minutes to spare? Perfect. Grab your mat and prepare to work your entire body with Danielle Pascente! This quick HIIT workout will help you work up a sweat and boost your endorphins — the perfect way to boost your mood and combat energy slumps.

This as many rounds as possible workout with Danielle Pascente may sound daunting… but it’s just 14 minutes! Plus, you’ll target your total body, increase your heart rate and metabolic rate, and feel like you just put in an hour at the gym. Grab your dumbbells, roll out your mat, and hit play whenever you have 15 minutes of time during your busy day.

What if you could get a quick and effective workout without leaving your desk? Turns out, you can! This 10-minute barre-inspired workout with Sydney Belina is perfect when you want to burn and sculpt your arms with little time and little space — all you need is a chair!

If you’re spending 60 minutes doing cardio… try squeezing in 6 minutes! Yep, that’s all you need to rev your heart rate and boost your energy. This workout with Sydney Belina targets your total body and can be done anytime, anywhere!

Hungry For An Exercise Snack? Browse Our Pantry

Need some extra inspiration to get your exercise snack on? The FitOn app has a library full of quick, effective workouts. By fitting movement into your day where you can, you’ll cut down on commute time to the gym and keep your body guessing for optimal results.

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But, weight loss doesn’t have to be unapproachable, unhealthy, or costly (mentally or financially). In fact, by simply incorporating healthy lifestyle changes, your weight loss goals can be both attainable and sustainable. Enter our 15 simple daily tweaks that boost weight loss success!

While we’re not saying it’s going to be simple in the sense that it will happen overnight, these habits are easy-to-implement and can lead to long-term results! Plus, they’ll make you feel good — both mentally and physically. And isn’t that the goal? To feel your best? 

If your answer is yes, (which we’re willing to bet it is), read on for all you need to know.

15 Easy Daily Habits That May Help Support Weight Loss

#1 Start Your Day With a Workout

And it doesn’t have to be anything extreme! Maybe it’s a simple morning walk with your dog or a roll out of bed and roll out your mat kind of morning. Any morning movement that makes you feel your best! Not only will you be one step closer to your weight loss goals, but you’ll also kick off the day in an amazing way. You’ll feel more energized, motivated, and be more inclined to make healthier decisions throughout the day. Plus, if you knock out your workout first thing in the morning, you won’t risk the chance of getting too busy or tired to squeeze it in later. 

Plus, with the free FitOn app, you can find workouts to fit in with just 15, 20, or 30 minutes to spare. So, even if you only have a tiny bit of time to squeeze in a good workout, FitOn has you covered.

#2 Get More Sleep

No matter if you’re catching up on work or binging Netflix, skimping on sleep can be costly when it comes to your fitness and weight loss goals. We get it, life gets busy, and sometimes the evening feels like our only free time. But, staying up past your bedtime on a consistent basis can quickly contribute to unwanted pounds. Lack of sleep is associated with increased calorie intake, poor food choices, increased cortisol levels, and slowed metabolism. 

Studies have found that even just one week of only sleeping five hours per night could put you at an increased risk of weight gain. So, try to make sleep a priority, and get to bed earlier, if possible! A solid 7-8 hours of sleep per night could really support not only your weight loss goals but your overall health too!

#3 Drink More Water

Before you reach for a snack, check in with your body to see if you are thirsty. It’s not uncommon to mistake thirst for hunger. In fact, if you find yourself hungry soon after eating a nutritious meal, it may just mean that your body needs a little hydration. So, the next time those sugar cravings hit, reach for a glass of water instead of that sugary snack. Then, re-evaluate your hunger needs! Don’t feel hungry anymore? Chances are, your body was just craving a little hydration.

Food cravings aside, increased hydration has also been shown to boost your metabolism, further assisting your weight loss goals! In fact, increasing water by as little as 2 cups may induce thermogenesis and boost metabolic rate by 30%. So, sip up!

And if you’re not big on plain old water, there are other ways to meet your needs. Snack on water-rich foods like berries, sip on an herbal cup of tea, or quench your thirst with electrolyte-rich coconut water (perfect after a sweaty workout).

RELATED: Drinking More Water Supports Weight Loss: 5 Tips to Hydrate More

#4 Add Anti-inflammatory Spices to Your Food

Herbs like turmeric and cinnamon are some of the most powerful anti-inflammatory spices that can do wonders for your health — including reducing inflammation and supporting weight loss. According to research, these medicinal herbs can benefit everything from fat loss to increased metabolism, so go ahead and get heavy-handed with a sprinkle of spice! 

Cinnamon: The health benefits of cinnamon are just as sweet as its taste. Cinnamon has been shown to support blood sugar and metabolism, both of which are important when it comes to supporting weight loss success. 

Try sprinkling some metabolism-boosting cinnamon into your morning cup of coffee in place of sugary sweeteners.

Turmeric: Add this superfood to your drinks and dishes to support your goals. The active compound in turmeric, curcumin, has been shown to aid weight loss. 

Try making a warming turmeric latte with unsweetened non-dairy milk, ground turmeric, a drizzle of honey or pure maple syrup, and a dash of black pepper. 

#5 Find Time to Unwind 

Constantly feeling stressed? It may be causing you to plateau — or even fall backward — with your weight loss goals. When we’re chronically stressed, our stress hormone cortisol remains elevated, which has been shown to increase hunger levels, and sugar cravings. If unmanaged, this chronic state of stress can easily harm our weight loss efforts!

So, make it a goal to practice some form of self-care daily. Even just ten minutes per day can do so much good for your overall health. Whether it’s meditation, therapy, journaling, breathing, or simply calling a friend, find a way to say goodbye to unwanted stress. In turn, you’ll help yourself say hello to your weight loss and fitness goals!

#6 Be Mindful

Bringing some mindfulness into your day can help support weight loss for more than one reason. For one, mindful eating is a great way to help you slow down, making it less likely you’ll overeat (more on that below). It’s also a great tool to use when making decisions on your food choices. Ask yourself — how will this food make me feel? Are these choices supporting my goals? Will this meal nourish my body? 

And remember how we talked about stress and weight gain? Well, mindfulness practices — such as meditation — can help reduce stress and support weight loss by calming your mind and body. This has been shown to reduce emotional eating while encouraging healthier food choices and intuitive eating.

RELATED: 5 Powerful Reasons to Practice Mindful Eating For Better Health

#7 Add Healthy Fats to Your Diet

Fats like avocados, coconut oil, nuts, and seeds are nutrient-dense options that can help nourish and fuel your body while also keeping you full in between meals. They are also ideal for better blood sugar balance and keeping your energy steady throughout the day. So, instead of reaching for something sugary when those mid-day cravings hit, try reaching for a handful of nuts and seeds or a sliced apple with some nut butter.

Here are some healthy fat sources to add to your shopping list:

• Nuts such as almonds, cashews, and walnuts
• Seeds such as chia, flax, and pumpkin seeds
• Avocado 
• Coconut
• Fatty fish like salmon

#8 Pack Your Lunch

Try packing your lunch instead of buying lunch out — this is such a simple but effective weight-loss tool! Even if you think you’re ordering a healthy menu item, many meals are full of sneaky ingredients like added sugar, sodium, and additives. Plus, by making your own lunch, you can be more mindful about adding more balance to your mid-day meal. To help keep you fueled and nourished through the rest of the day, try balancing your recipe with a lean protein, healthy fat, and complex carb source. 

RELATED: Packable Lunches You’ll Actually Love

#8 Prioritize Veggies 

When you portion out your plate, start with veggies such as leafy greens or water-rich foods like tomatoes, cucumbers, zucchini, and broccoli. Not only are these foods full of vitamins, minerals, and phytonutrients, but they’re also low in calories and rich in water. By making these foods the star of your plate, you’ll increase satiety and be more likely to fill up on good-for-you nutrients versus empty carbs or high-calorie foods.

RELATED: The Healthiest Dark Leafy Greens You Should Add to Your Diet

#10 Shop the Perimeter of the Grocery Aisle 

The perimeter of the grocery aisle contains the healthiest options that are least processed and most nutrient-dense (think: produce like fruits and veggies, lean proteins, eggs, and dairy and dairy alternatives). By filling the bulk of your cart with these foods, you’re more likely to make healthier decisions when snacking or cooking at home.  

RELATED: Healthy Grocery Shopping Tips

#11 Snack on Protein-Rich Foods 

Snacking on protein-rich foods can balance blood sugar and increase satiety, meaning you’ll stay fuller for longer and be less likely to overindulge. And, not only is protein the most satiating macronutrient, but it also has metabolism-boosting benefits thanks to its high thermic effect. When reaching for a snack, choose a protein-rich option, such as a cup of unsweetened Greek yogurt, a hard-boiled egg, or a protein smoothie made with berries and your favorite protein powder. 

RELATED: Unlocking The Power of Protein: Your Secret Weapon For Sustainable Weight Loss

#12 Meal Prep

If your kitchen is filled with an abundance of healthy, nourishing meals that are ready to be eaten, you’ll be less inclined to hit the drive-through or order out. This can help you skip out on excess sugar and unhealthy fats found in fast food while helping you squeeze in some extra nutrients by controlling what foods go on your plate.

Need help getting started? Rely on our Ultimate Meal Prep Guide for the best hacks that will make meal prepping that much easier.  

#13 If Ordering Out, Make the Healthiest Choices on the Menu 

But if you are ordering out (or hitting the Starbucks drive-through), know how to navigate the menu to make the healthiest choices. Check out our tips on how to order the healthiest takeout foods according to a Dietitian. 

#14 Sit Down While Eating 

Are you guilty of eating in the car, on the go, or while standing up? Our society has become self-proclaimed multi-tasking experts. Research suggests eating on the go contributes to increased caloric intake later in the day. When possible, enjoy your meal sitting down, and do your best to avoid eating while distracted.  

#15 Portion Out Your Plate 

Although grazing may seem harmless, it’s easy to overdo it on your portion sizes if you’re snacking out of a bag or enjoying a spoonful – of ice cream, yogurt, etc. – here and there. Portioning out your plate or snacks will make it easier to be aware of portion size while also helping you tune into your hunger cues. 

Small Changes, Big Results 

While weight loss isn’t easy, there are certain daily habits that can help you reach your goals. So, try implementing these 15 daily habits to see how they can benefit your wellness journey. One healthy habit at a time is one step closer to reaching your goals! 

If you haven’t joined our community yet, sign up for free! With the FitOn app, you can find workouts to fit in with just 15, 20, or 30 minutes to spare, meditations to help you reduce stress, and with FitOn PRO, you’ll find personalized meal plans with foods you’ll love to eat! Sign up today and get started. 

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Ahead, learn the benefits of walking for fitness and why it might become a more regular addition to your weekly fitness routine.

RELATED: 17 Simple Tips to Add More Walking Steps to Your Day 

The Benefits of Walking 

There’s a reason why walking is recommended in just about all fitness regimes and healthy lifestyle plans — because it comes with a host of health benefits! And while there are certainly physical benefits, the mental and emotional benefits of walking are equally as powerful.

For starters, walking for fitness could help support weight loss, increase longevity, improve heart health, decrease your risk of diabetes, and may even help you become more creative.

The takeaway? It really just helps you start to feel better overall! 

Walking fitness is one of the easiest things to do to get you moving. For most of you, all you need to do is lace up your sneakers and leave your house! And, there’s no one best way to get your steps in. According to research, walking can be just as effective whether you do it in little bursts throughout the day or in longer bouts at once. It’s about making it work for you and your schedule! 

So if you work a desk job, let this serve as motivation to move! Get those steps in and avoid the many risks of a sedentary lifestyle. 

RELATED: The Amazing Benefits of Walking

What is Walking For Fitness?

Before we go further, what is walking for fitness?

As a type of LISS workout, walking is an aerobic exercise that is performed at a moderate to low intensity for a sustained period of time. Instead of leisurely strolling through your neighborhood, you’ll want to focus on increasing your heart rate, reaching a certain number of walking minutes per day, wearing the proper gear (such as supportive sneakers), and maintaining proper walking form. 

While there’s no right or wrong way to add walking into your fitness routine, you’ll want to make your walks intentional. This means taking your goals, fitness level, CDC activity recommendations, and schedule into consideration when creating a fitness walking plan.

How to Get Started With Walking Fitness?

Good news — if you have a pair of sneakers, you’re ready to start a walking fitness routine. However, it’s important to set yourself up for success. Like any new workout plan, it’s easy to have the best intentions but lose focus along the way. These five steps will help you reach your fitness goals with walking. 

#1 Set a Weekly Goal 

Your walking routine will be an important part of reaching your fitness goals, but balance is key! When it comes to staying healthy, strong, and fit, a balanced routine is one that includes cardiovascular, strength, flexibility, and mobility training. 

Again, this will look different for everyone. If you’re just getting started with your fitness routine, maybe you add in a FitOn yoga flow and mobility class and build from there. If you’re more advanced, try planning your walking routine around your strength training days. You can walk before or after resistance training, at a different time of day, or even on different days. 

#2 Schedule Your Walks

To ensure you reach your weekly goal, schedule your walks like meetings. After all, studies show the habits that stick are the ones you do on a regular basis (and at similar times each day/week). 

Say you want to walk 30 minutes a day, five days per week. You could do one long 30-minute walk, or you could break it up. Maybe you take two 15-minute walks, or maybe even three 10-minute walks! Just make sure you’re staying consistent with your schedule. 

#3 Always Know Your “Why”

Remember when you read the section on the benefits of walking a couple of minutes ago? That was fun, right? You started to visualize a happier and healthier version of you. It felt good, and you felt motivated. But life happens. Schedules get busy, and motivation is fleeting. You may find yourself feeling super inspired some days and the complete opposite on others. This is why it’s so important to know your why.

Write it down and visualize yourself as that calmer, more motivated, and inspired version of you. The one that sticks to his/her walking routine! 

And on the days where motivation is nowhere to be found, go back to your “why” — Some days may feel tougher than others, but know you’re walking your way towards your goals. Don’t give up! 

RELATED: How to Set Fitness Goals That Stick

#4 Start a Walking Journal 

While physical changes happen more gradually, the mental benefits from walking exercise can be pretty instantaneous. Really instill this gratification by writing down how you feel after each walk (or at the end of the day). This will help solidify your new walking habit unconsciously, making it that much easier to stick to. As your brain realizes how good it feels after each walk, it will actually start telling you to walk on a subconscious level!

You can even use this journal to record your walks throughout the week. Several walks to the coffee shop + a walking meeting + your planned scheduled walks… and everything in between! It adds up quicker than you think — take a moment to appreciate all your hard work!

#5 Enhance Your Walking Routine 

Adding some flavor to your walks makes them even more fun, which makes you more likely to keep taking them. 

Here are some ideas: 

• Jam out to our favorite tunes (it may even boost your energy & performance!)
• Listen to a podcast or audiobook
• Invite a friend to join you (or give them a call and walk + talk)
• Schedule a walking work meeting
• Bring some resistance bands and squeeze in a circuit workout. Think: squats, glute bridges, and monster walks!

#6 Finish With a Stretch 

Similar to any other workout, your walk requires a proper cool down. It will reduce the risk of injury, prevent muscle soreness and tension, and help improve flexibility.

Roll out your mat for a self stretch, or try these guided FitOn mobility and stretching workouts:

• Calf & Shin Mobility with Dr. Kelly Starrett from The Ready State 
• Healthy Knees Mobility with Dr. Jen Fraboni
• Total Joint Mobility with Caroline Pearce 

Try These Walking For Fitness Home Workouts

What happens if you can’t get outside for your walk? No stress! Simply press play on our favorite 17-minute home Walking Fitness routine with FitOn trainer Bree Koegel. You’ll end up walking a whole mile to high-energy music that will put a pep in your step (literally). 

Get in a daily walk routine. This is the perfect low impact workout that helps you achieve your daily steps. It’s time to walk it out together.

It’s a walking cardio party. Get up, move your body, and get to feeling good.

Make Walking For Fitness Work For You! 

Adding walking to your current fitness routine is a great way to get the blood flowing, get an extra dose of vitamin D and fresh air, and squeeze in a low-impact workout! But, it’s always a good idea to have a backup plan in place and anticipate the roadblocks before they come (bad weather, darker days, or maybe just boredom!) When life happens, head to the FitOn app for motivation and workouts to help you continue making strides toward your goals!

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But what we really want to know is which is more effective when analyzing strength training vs. cardio! Spoiler alert: Both cardio and strength training are important components to a well-rounded fitness routine. So, don’t completely ditch one for the other! Here’s why. 

Strength Training For Weight Loss 

Resistance training is great for helping you burn fat. In fact, picking up a pair of weights has been shown to help healthy people who are exercising decrease both their total body fat percentage and visceral fat percentage, according to a systematic review and meta-analysis in Sports Medicine in 2021.

If you’re not exactly sure how to get started, download the FitOn App for some major motivation! And if you’re wondering how often you should workout, the Centers for Disease Control and Prevention (CDC) advises doing at least two days of strength training per week. This should be a full-body routine that works the major muscle groups, like your upper and lower body and core. 

Strength exercises may include moves like squats, lunges, pushups, push-presses, mountain climbers, deadlifts, rows, glute bridges (and many, many more). Resistance is added through your body weight, free weights/kettlebells, weight machines, or exercise bands. If you are using weights, remember to start off with those that are challenging but not overly heavy. 

RELATED: 9 Secrets to Building Muscle Strength

Cardio For Weight Loss

Time to get your heart pumping because, yes, cardio can help you lose weight. In a meta-analysis on seven clinical trials, researchers concluded that aerobic exercise increased weight loss, though you likely have to stick with a program for longer than 10 weeks. But, this makes sense — we know consistency is key! 

The CDC advises fitting cardiovascular exercise into your weekly routine — it should be the base of all your fitness activities. You have a few options with how to divvy this up during the week. It’s like choosing your own adventure!

• Aim for 150 minutes of moderate-intensity aerobic exercise (such as walking) per week broken up throughout as you see fit. The popular recommendation is 30 minutes, five days per week, which allows for some rest or recovery days in there. 
• Crank up the intensity and aim for 75 minutes of vigorous-intensity activity per week. That might be running or HIIT sessions (high-intensity interval training). 
• Mix up moderate and vigorous-intensity exercise at least two days per week.

By the way, cardio is more than just walking or running (though those are both great options). You can also try swimming, biking, using an elliptical, rowing, jumping rope, or step aerobics, says the Cleveland Clinic.

Strength Training vs. Cardio: Is One Better Than The Other?

The jury is out on this one! In an ideal world, both cardio and strength training will be part of your fitness routine. But, some research suggests aerobic exercise has a bit of an edge. When comparing aerobic versus resistance exercise, the heart-pumping activity leads to greater weight and fat loss, reports a systematic review and meta-analysis on about 150 studies in the journal Obesity Reviews in 2021. 

With that said, the differences were small — compared to resistance, cardio helped people lose about two pounds more. But, resistance exercise plays an important role in lessening the loss of muscle during weight loss. It’s common when you lose weight to lose both muscle and fat in the process. Maintaining muscle mass is something you want to strive for because it will keep your metabolism humming since muscle burns more than fat. 

The Bottom Line

The takeaway? Get your heart pumping by sweating it out with aerobic exercise and picking up a pair of weights. When it comes to strength training vs cardio for weight loss, both have unique strengths (no pun intended). Together, they make an effective plan! Cardio may torch more calories, while strength training burns fat while maintaining muscle mass. And both are critical to keeping your metabolism up during weight loss. So, if you want to see the best results, keep it balanced! 

If you haven’t joined our community yet, sign up for free and get access to unlimited free workouts, including strength and cardio workouts you can do from anywhere and at any time!

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With that said, it doesn’t take a miracle to become fit, even when motivation is fleeting. In fact, reaching your fitness goals rarely stems from unwavering motivation. It comes from knowing that motivation will never be constant and instead, focusing on your mindset. 

Getting fit takes a shift in the way you think — you must learn to feel comfortable with the uncomfortable. You won’t feel like working out every day (we’re human, it’s just the truth). And, while the urge to hit snooze on your workout wake up call could be a sign of burnout (and may mean you need a rest day), most of the time, it indicates a negative thought loop that’s killing the rockstar mentality you’re totally capable of adapting to be fit and healthy. 

If this sounds like a complex concept, don’t fret. We are sharing ten very specific workout hacks that will shift your mindset so you can reach your goals. 

10 Workout Hacks That Will Give You An Unstoppable Mindset 

#1 Set Small Fitness Goals 

If you really want to stay committed to your workout routine, find your ‘why’. Why do you want to work out in the first place? What are your goals? Maybe you want to get leaner or stronger. Maybe you’re looking for a way to destress or boost your mood. Maybe you just want to improve your overall health! There’s no right or wrong answer here – this is about you and your personal goals. When you get clear on your own personal goals, sticking to your fitness routine becomes that much easier.

#2 Write Out Your Workout Schedule to Meet Your Goals

Speaking of goals, start writing them down! This includes both your long-term (and short-term) fitness goals, as well as your weekly workout schedule. At the end of every week, set aside time to plan for the week ahead and schedule in your workout routine. By doing so, you’re 42% more likely to reach your goals — all because you wrote them down! Crazy, right? 

Once you’ve made your workout plan, ‘favorite’ your workout picks for the week on the FitOn app, and set workout reminders for that added motivational boost when you need it the most!

#3 Set Out Your Workout Clothes The Night Before

Plan out your workout outfit the night before – your leggings, socks, sneakers, etc. And if you’re working out at a gym or studio, prep your workout bag while you’re at it! Pack anything you’ll need, like a jacket, deodorant, hairbrush, or headband – make sure you’ve got it all. 

By having your workout outfit (and bag) all ready to go, you’re removing any obstacles that could prevent you from skipping out on your workout (like stopping at home to grab your bag… because we all know where that leads).

#4 Put on Your Workout Clothes to Get in The Right Headspace 

Have you ever heard the advice to dress for the life or career you want? The same applies to your workout! Putting on your exercise clothes helps communicate to your brain that a workout will happen. If morning workouts are your thing, put on your outfit before you even brush your teeth! If you like to sweat it out later in the day, change into your outfit before you leave work (since you’ve already prepped and packed your bag). It may sound simple, but the act of getting dressed will help put you in that “I’m going to work out” mindset. 

If you’re working from home, why not wear them all day? That way, when you wrap up your last call or task, you’re ready to get a sweat in. No changing required all while looking cute and comfortable all day long. This is what #winning looks like. 

#5 Find a Fitness Buddy (With Similar Workout Goals)

While any fitness buddy is great, finding someone who shares similar goals can help inspire and motivate your movement. If you’re both working toward a similar goal, you’ll likely benefit from similar style workouts and exercise schedules. Plus, if you’re lacking motivation, your partner will be there to remind you of your goals (and vice versa!) And, there’s always the added benefit of friendly competition! 

Want to invite your friends and family to get in on the fun? Inviting friends to FitOn is easy! By going to the friends tab in the app, you can select friends from your contacts and send them an invite.

#6 Don’t Be Afraid To Make It Short 

Remember: all movement is good movement! If you don’t have the time (or energy) for your original schedule, don’t call it quits on your workout altogether – do what you can. Maybe it’s 5 minutes or maybe it’s 20. Regardless, don’t be afraid to make your workout short. And who said short workouts were insufficient, anyways!? Clearly, they’ve never done a HIIT workout… because IYKYK. With that said, don’t underestimate the benefits of a simple walk, either. The idea here is that all movement – regardless of duration or intensity – can support your goals and help keep you consistent with your fitness routine. It all counts!

#7 Maintain a Healthy Routine Outside Of Your Workout Routine 

I’m sure you’ve heard the saying, “the secret to success is found in your daily routine.” Well, they were on to something! Because it’s true – your daily lifestyle habits outside of your workout routine have a huge impact in keeping you motivated and consistent with your workouts. Having a balanced routine and healthy lifestyle habits with things like adequate sleep, nutrient-dense foods, and stress-management techniques is key to your success. And it makes sense, doesn’t it? If you’re properly rested, hydrated, and fueled, you’re going to perform better, recover faster, and be that much more motivated.

#8 Take Mindful Rest Days to Crush Your Workouts 

Speaking of healthy habits, your recovery process is just as important as your workouts. Taking one to two scheduled rest days per week can actually enhance your goals by preventing injury and burnout. Just as its name implies, rest days give your mind and body time to rest and recover so you can head into your next workout ready to crush your goals.

However, to stay on track, don’t completely lose sight of your goals on your off-time. Remember how we talked about healthy daily habits? Those habits are important on your rest days, too! Remember to hydrate, refuel, and get a good night’s sleep. Active recovery modalities like foam rolling, yoga, and stretching can be beneficial too! 

And if you’d rather use your day to totally relax, make it a mindful rest day! Consider what you want to accomplish and create space for visualization. 

Take five to ten minutes to get comfortable, close your eyes, and visualize yourself crushing your next workout. How do you feel before? During? After? What does your body feel like? Where are you? Do you feel euphoric? Tired but motivated? Focused? 

Deciding how your workout will go before you even do it will increase your commitment to regular exercise making this one of those workout hacks that may take your fitness game to the next level.

#9 Celebrate All Wins! (yes, even the small ones)

Think about the last time you gave yourself a pat on the back. Maybe you got a promotion at work or had an amazing first date. Remember that feeling of pride? Joy? Like you were on top of the world? Those feelings are no accident. 

Aside from exercise, celebrating (such as celebrating those small wins) releases serotonin and dopamine, our happy hormones. Aside from promoting feelings of happiness and pleasure, these hormones also increase our intrinsic motivation. Dopamine, in particular, is associated with motivation and reward – the more you release, the more motivated you feel! 

And, you don’t have to wait until you reach a major milestone to feel this motivating sense of gratification. In fact, celebrating small wins has proven to make reaching the big goals more likely. 

Give yourself (or a friend or partner) a high-five after pushing through an exhausting set of burpees. Buy yourself a new cute workout outfit after a week of staying on track. Or plan a celebratory healthy, home-cooked meal when you choose to work out that day instead of binge-watching your favorite series. 

#10 Practice Self-compassion and Focus on Progress Over Perfection 

No one is perfect, and your fitness journey definitely won’t be either. You’re human, after all. It’s extremely important to show yourself some self-love and compassion when things don’t go as planned. 

Many well-intentioned people mistakenly think beating themselves up will motivate them to get back on track. The opposite is actually true. Keeping your mind calm and collected through the ups and downs helps you get back on track faster. 

After all, exercise is a form of self-love, and if you don’t love yourself, you’re less likely to want to work out. Think about it! 

Make Exercise a Fun Habit!

One of the easiest ways to stick to your fitness goals is to find workouts you enjoy doing. This way, exercise becomes a celebration of its own! Getting and staying fit is a lifelong process, so it’s important to enjoy the journey.

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Yes, your guilty pleasure TV-time and workout can be one in the same when you take advantage of the advertisements. Instead of scrolling through your phone, grab a mat and challenge yourself to do these toning exercises between your favorite shows! Read on to learn how to best optimize your time with the best exercises to do between commercial breaks.

The Benefits of Quick Commercial Break Exercises 

#1 You Save Time

If you’re already planning on watching a show, the time between commercials will happen regardless. Your workout ultimately takes no extra time out of your day! Plus, there’s no commute to or from the gym or time spent waiting for machines.

#2 It Adds a Layer of Fun

Let’s face it, walking on the treadmill can be boring. So, bring some excitement to your fitness routine and try to add in some exercise between commercial breaks — you split up your workout into short bursts while also boosting serotonin during your favorite Netflix drama! This means your brain gets an extra dose of feel-good hormones, which in turn, will make your sweat session feel like fun, not work. 

#3 Fuels Your Motivation 

Turn your commercial break workouts into a challenge! Maybe you’re trying to get in as many reps as possible or hit a specific heart rate zone. Setting a goal for your commercial break workouts gives you the motivation to push yourself and see results faster.

#4 Your Health Will Thank You 

A sedentary lifestyle can put you at greater risk for cardiovascular and other chronic diseases. By getting in just 30-minutes of activity three days per week, you can combat the consequences of too much sitting. Use your commercial break workouts to count toward this exercise goal! 

#5 It’s an Easy Way to Squeeze in Some Toning Exercises 

No matter what your fitness goals, exercising during the commercial break is the perfect way to tone your body. Aim to target every muscle group at least twice per week, and as a bonus, get your heart pumping in the process. Full-body workouts increase your heart rate, which not only helps to build muscle but also works to shed fat! No matter how busy you are, a full-body workout is always a good idea! 

#6 Your Joints Will Feel Better 

If you have a desk job, you may notice your knees, hips, lower back, and maybe even your elbows and shoulders start to feel tight. Your joints need movement to stay lubricated and pain-free. By breaking up your couch time with short bursts of movement between commercial breaks, your joints get some of the exercise they need to stay healthy. 

Ready to incorporate some exercise between commercial breaks? Here are the best short-interval burners for a quick sweat sesh.

6 Quick Workouts That Will Help You Tone While You Watch TV 

Ahead, the best exercises to do between commercial breaks! Complete as many reps as possible in 30 seconds of each exercise. You may not get through all of them during one set of ads, so just pick up where you left off on the next commercial break. 

#1 Burpees

Step #1: Start in a standing position, feet hip-distance apart. 

Step #2: Bend your knees and place your hands on either side of your feet. 

Step #3: Jump your feet back, so you’re in a straight arm plank. 

Step #4: Keeping your hips in line with your back, neck straight, and abs pulled in, do a push-up.  

Step #5: Jump your feet back between your hands.

Step #6: Explode back through standing and jump up into the air with your arms overhead. 

This is one rep. 

RELATED: Hate Burpees? Try These 7 Effective Burpee Alternatives 

#2 Squats

Step #1: Start with feet slightly wider than hip-distance and toes turned slightly outward. 

Step #2: Option to hold a dumbbell or water jug in each hand, if you have them to add resistance and some more toning. You can also use a barbell or put on a backpack filled with books or water jugs.

Step #3: Pull your belly button into your spine and keep your shoulders away from your ears and back straight as you bend your knees to at least 90 degrees. 

Step #4: Drive through your heels and squeeze your glutes as you come back to standing.

This is one rep. 

#3 High Knees

Step #1: Stand with your feet hip-width apart, and then lift your right leg up to your chest.

Step #2: Switch legs and continue to alternate legs, moving at a quick pace.

This is one rep.

#4 Push-ups (or modified push-ups)

Step #1: Start in a straight arm plank position with your wrists under your shoulders, fingertips facing forward, and hips in line with your back.

Step #2: Keeping your abs engaged and neck in line with your back (no dipping!), bend your elbows to 90-degree angles. 

Step #3: Press through your chest and straighten your arms back up to your starting position. 

This is one rep. 

#5 Mountain Climbers 

Step #1: Start in a straight arm plank position. 

Step #2: Keeping your hips in line with your back, pull your right knee into your chest. 

Step #3: Come back through center and repeat on the left.

This is one rep. 

#6 Walking Lunges

Step #1: Start with feet hip-distance, parallel. 

Step #2: Option to hold a dumbbell or water jug in each hand, if you have them to add resistance and some more toning. You can also use a barbell or put on a backpack filled with books or water jugs.

Step #3: Pull your belly button into your spine as you step your right foot a couple feet in front of you.

Step #4: Keeping your front knee tracking over your front toes and back knee straight down towards the ground, bend your knees into 90-degree angles.

Step #5: Drive through your front heel and squeeze your glutes as you step your left foot up to meet the right. 

Step #6: Repeat on the other side. 

This is one rep. 

Mute the Commercials and Turn Up the Results!

To make things even more fun, add a little music to your commercial breaks. Turn the TV on mute and blast your favorite tunes. Working out with music has been proven to motivate you to push yourself a little harder. The result? Faster results you can see and feel! Let’s go! 

Want faster results? If you have a little time to spare (nothing time intensive, just ten or fifteen minutes), press play on the FitOn app and add in a quick workout! 

If you haven’t joined our community yet, sign up for free and get access to a library full of workouts, expert trainer tips, and so much more!

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Well, with our help, it most definitely will! With a little guidance, you can create a beginner workout routine that delivers results.  Good news — we’re here to answer all your burning beginner workout questions. Feel confident starting your routine knowing all your hard work will pay off. 

What Makes a Good Beginner Workout?

Whether you’re just starting out or you’re getting back into the swing of things, less really is more. A good beginner workout doesn’t have to be fancy or hours long.

Resistance Training

When it comes to resistance training, focus on simple, basic exercises that target all of your major muscle groups. Start with one or two exercises for each body part (i.e. lunges and squats for your lower body, chest press for your chest, dumbbell rows for your back, and Swiss ball sit ups for your core).  

Cardiovascular Training

The most effective beginner cardio workouts are the ones you actually enjoy doing. Trying to force yourself to be a runner and dreading each run won’t set you up for success. If cardio really isn’t your thing, try a HIIT workout for beginners. HIIT takes half the amount of time for similar results as steady-state cardio. And, if you really want to cut back on workout time, HIIT workouts that include strength training exercises can count towards your cardio and strength training sessions!

The opposite holds true, too. Sweaty, heart-pounding workouts just not your thing? Put in a podcast and get walking! Walking is a great cardiovascular exercise that can be highly effective. Bad weather or only have a short amount of time? Try FitOn’s Walking Fitness class where you can walk a whole mile in place from the comfort of your own home! 

At-Home Workout Options

No gym? No problem. Whether you feel intimidated working out in public, or you just don’t have access to a gym, here’s some good news for you. With FitOn, there are plenty of at-home workouts for beginners that will help you build muscle, get toned, feel energized, improve your health, and make you feel like a total rockstar. 

You can use your body weight, but if you want to take it up a notch, you could invest in some versatile equipment that doesn’t take up too much space like: 

Dumbbells: The piece of exercise equipment most people associate with strength training. For beginner dumbbell workouts, it’s best to invest in one lighter pair and one heavier pair to start. Dumbbells can be used for basic strength training exercises like chest press, single-arm rows, squats, lunges, and Russian twists. 

Kettlebells: Kettlebells are cast iron weights that range from five to over 100 pounds. You may have seen people swinging them around in videos or at the gym. These small but mighty exercises can burn more calories than other strength training equipment because the exercises use momentum, declaration, and stabilization to build endurance and power while toning your entire body. 

Resistance bands: Resistance band workouts for beginners are one of our personal favorites for exercising on the go (and anywhere, really). They can provide a variety of resistance levels for almost any strength exercise, plus they’re compact and fit easily in your bag. The long bands with handles on both sides are great for rows, chest press, squat to press, and flies. Loop bands are great too — they go around your ankles, calves, or thighs for added resistance to lower body exercises. 

How Long Should a Beginner Workout Last?

A beginner workout doesn’t have to take hours of your time to get you the results you’re excited about. In fact, exercising for too long too soon can leave you too sore to show up for your next workout. Consistency is key when getting in the habit of exercising, so it’s important to feel your best to stay on top of your routine. 

A good rule of thumb to consider: the more intense your workout, the shorter it needs to be. 

If you’re starting with HIIT workouts for beginners, keep them to under 30-minutes. You’d be surprised how much you can get out of 15-minutes of more intense exercise. 

Warm-Up & Cool Down

Every workout should begin with a dynamic warm-up with light resistance exercises or cardio to get your blood moving and your body prepared for the workout. It’s an important step of your workout routine that reduces your chance of injury. Similarly, avoid abrupt endings. Take a few minutes to cool down with some light aerobics that brings your heart rate back down and flexibility training, like stretching, after you complete your workout. 

Browse the stretch category in the FitOn app for warm-up and cool-down classes to complement your workout routine. 

Rest Days

Getting enough rest is an important part of allowing your body the time to recover, rebuild muscle, and burn fat. Yes, you burn fat and build muscle during rest! This is why sleep is also an important part of your beginner workout routine. 

Aim to take at least one to two rest days per week, or more if your body is telling you to rest! You can add active rest on these days. This can look like a leisurely walk or hike, easy yoga class, foam rolling, and/or stretching. 

RELATED: What is Mobility Training & Why Is It Important 

Workout Routines for Beginners: The Most Common Mistakes

#1 Avoiding Strength Training For Fear of Getting Bulky 

If you’re a fitness newbie who thinks cardio is the fastest way to fat loss, this message is for you! 

Strength training is not just for bodybuilders, nor will it give you a body like one (if only it were that easy!). These athletes dedicate their lives to shaping their bodies that way, so don’t worry, big, impressive muscles don’t happen by accident. 

Rather than building bulk, two to three days of strength training is going to help you build lean muscle and give you that toned look you’ve been craving. Plus, it will help redistribute body composition, meaning your waist gets smaller as your booty gets rounder. And, it increases your resting metabolism! Yes, you heard that correctly. It takes more energy for your body to maintain muscle than fat, so you end up burning more calories while doing absolutely nothing (all thanks to strength training!) Convinced yet? 

RELATED: No, Strength Training Won’t Make You Bulky 

#2 Spending Hours on Cardio Machines to Lose Weight

If you’re trying to drop a few pounds, it may seem tempting to hop on the elliptical or treadmill for hours. But, despite what you’ve heard, there is no fast track to getting fit. And if there was one, this definitely wouldn’t be it.

Cardio is important, but it’s not the end all be all. Long, steady-state cardio sessions are also not going to sculpt the muscles you want, burn fat efficiently, or be sustainable. You may lose weight at first, but your body adapts quickly to this type of exercise, causing a disheartening plateau. Many people think the best way to overcome this halt in progress is to tack on more time. Next thing you know, you’re doing 90 minutes of cardio per day, feeling totally burnt out, and ready to quit. All the while, still not seeing results. Let’s not, okay? 

RELATED: What is Overtraining Syndrome + Why It May Stall Results

#3 Not Tending to Sore Muscles Correctly 

Sore muscles are not a cue to stop exercising. In fact, post-workout soreness is just a sign of the recovery process and your body’s way of adapting to your new workout routine. The best way to speed muscle recovery is to get enough nutrients and protein in your diet, sleep, drink plenty of water, and move more. Shocking right? 

When your muscles are sore, they need more blood flow, which exercise produces. There is a big difference between feeling sore from a new workout routine vs. chronic soreness that lasts weeks. 

With that said, if you notice that you’re feeling sore for weeks on end, and it’s combined with fatigue and grogginess, you may want to take your workouts down a notch and consult your physician. This could be a sign of overtraining. 

RELATED: The Best Foods to Feed Your Muscles After Strength Training 

#4 Thinking It Should All Click Easily at the Beginning    

Change takes time. It will take time for your body, health, and mind to transform — this includes starting a new habit. If it feels challenging to stay motivated, remember: it’s all a part of the process. Eventually, your new routine will become a habit, and not exercising will feel more uncomfortable than fitting in your workout. Stick with it. It gets easier! 

Workouts for Beginners 

If you have the FitOn app, you’re probably wondering which of the hundreds of videos are the right beginner workouts for you. Most FitOn workouts can be modified for any level (our trainers are great at showing modifications), and you can always pause and take a break if you need to. Need more support? We also have a whole category of beginner workouts to choose from. 

Whether you want an expert trainer to lead you through a proper warm-up or push you through a killer beginner ab workout, you’ll find it here. These workouts focus on simple and effective exercises to help you get down the basics while still getting in a booty-kicking workout. There’s an assortment of different styles to choose from — yoga, strength training, core, stretching, Pilates — and our expert trainers are here to guide you through each workout as you start to get comfortable with the movements. 

Here are some of our favorite workouts for beginners on FitOn:

Level Zero

The perfect 17-minute beginner Yoga video to help you gain flexibility, balance, and strength if you’re brand new to your practice. You’ll learn basic poses that open up your joints, release tension, and start strengthening the muscles you’ll need for more advanced routines. 

Newbie HIIT

Learn the basics of one of the most effective workouts. This 11-minute beginner HIIT workout safely eases you into this intense style of HIIT exercise. You’ll start burning some major calories and tone up without doing too much too soon and potentially getting injured. 

Stretch & Feel Good

Stretching is an important part of your beginner workout plan. This 21-minute routine is the perfect cool-down option after your workouts to help minimize soreness, keep your muscles and joints loose, prevent injury, and have you feeling ready for your next sweat session!

Be Patient and Know Results Are Coming!

Too many people start beginner workout routines and stop because they don’t notice results as quickly as they’d like. What many fail to realize is patience is key! In fact, it can help you achieve the body, health, and results you want! The results tend to start to come right after you want to quit. So don’t. You’re so close! Know that if you’re following these guidelines, staying consistent, getting enough sleep and water, and paying attention to your nutrition, it is working — it’s just a matter of time before it all clicks!  

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The Science on Why a 30 Minute Workout May be Better Than A Whole Hour 

A study published in the American Journal of Physiology found that participants who exercised for only 30 minutes a day lost about 30% more weight than those who exercised for a full hour. Why? The participants who exercised for 30 minutes ended up expending more energy throughout their day in addition to their training session, most likely because they had more energy left over after their workouts. Longer workouts may also make people feel hungrier. Hourlong exercisers can end up eating more beyond the amount of extra calories they actually burned, which takes them out of the necessary caloric deficit to lose weight. Also, 30-minute workouts are much more manageable to fit into a busy schedule which increases the likelihood of consistency, the most important factor to losing weight. 

5 Tips on Fitting 30 Minutes of Fitness Into Your Day 

If you feel like it’s nearly impossible to fit a longer workout into your busy day, it’s time to make shorter workouts work for both your schedule and your fitness goals! Here are five tips on fitting those quick yet effective 30-minute workouts into your day. 

#1 Schedule Your Workouts Like Meetings 

When you have a meeting on your calendar, you don’t miss it. You’ve blocked out the time, and you’re committed. The same should hold true for your workouts. Before your busy week starts, look at your schedule. Decide when you can fit in your workouts and schedule them into your calendar. If your schedule changes, no biggie. Just find another time slot in your schedule! Remember: when it comes to workouts for weight loss, it’s all about consistency!

#2 Break Up Your Workouts Into Even Shorter Bursts

Science has shown that short bursts of exercise can be just as effective as longer workouts. So, forget that 60-minute workout for weight loss! Try breaking up your workouts into two 15-minute sessions per day. You can focus on building strength in one session and increasing your heart rate in the other. The trick to making super short workouts work? Stay focused. Give every minute your all!

#3 Set Out Your Workout Clothes Ahead of Time 

Visual cues, like setting out your workout clothes the night before, helps train your brain to form habits. And, it’s one less thing to have to think about before getting your sweat on. When you’re crunched on time, every minute matters. Having your workout clothes ready to go eliminates the valuable time it takes to pick them out. 

#4 Make It Fun!

If you’ve never been one to enjoy exercise, this may be a foreign concept. So here is your invitation to find a workout you don’t hate, at the very least. There are so many different ways to burn calories, build muscle, release tension, and improve your flexibility. You really don’t need to settle for workouts that make you say, “ugh!”

#5 Reward Yourself 

You release serotonin, endorphins, and dopamine during your workouts, which gives you that amazing post-workout feeling. If you’ve ever experienced runner’s high, you know! For some, the anticipation of this feeling alone is enough motivation to move. However, this isn’t the case for everyone. 

For those harder to convince, try giving your brain a happy boost by setting up rewards for meeting fitness goals. Maybe you treat yourself to your favorite low-sugar coffee after your workouts. Or indulge in a healthy meal, new workout clothes, or that air fryer you’ve been eyeing at the end of the week for completing all your workouts. 

What if You’re Short on Time?

Some days, a 30-minute workout for weight loss just isn’t going to happen. Last-minute meetings come up, children have tantrums, and schedules get packed. We’re human! On these days, do your best to find other ways to stay active. You can take the stairs, schedule walking calls and meetings, do squats while you brush your teeth, or even set a timer to get up and do an exercise every hour. We love 10-20 reps of push-ups, lunges, jump squats, kickbacks, v-ups, and planks — rotate them throughout the day! 

Honor Your Time and Your Body

Your time and body are two of the most valuable things you have. Many people tend to place more emphasis on time because they don’t realize they can prioritize both. A 30-minute workout not only supports weight loss efforts but can also stimulate your mind, improve your creativity and productivity, and keep you living an active and healthy life. 

That extra time gives you more time to slow down and achieve all the other things on your to-do lists!

Ready to see how fun and effective quick workouts can be? If you haven’t joined our community yet, sign up for free and get access to unlimited free workouts with plenty of options for busy schedules. 

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