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    How To *Actually* Lose Belly Fat With Diet And Exercise

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    How to lose belly fat remains one of the top searches on our site. Everyone seems to want to get rid of their pooches, for myriad reasons. And while that may not be you, the science warns that the more fat in the belly, the more health risks become apparent. You should never feel the need to lose weight unless you actually want to. But stomach fat in particular can be harmful.

    “Stomach fat is not a good idea,” says Dr Tracy Nelwamondo, a weight loss GP. “We advise to keep abdominal circumference less than 88cm. This is not only for cosmetic reasons, but we find this puts you less at risk of disease.”

    Meet The Experts: Dr Tracy Nelwamondo is a weight loss GP and Roystinn Davids is a personal trainer.

    What are the health risks of belly fat?

    Fat cells in your stomach are made of two main kinds. The one you can see when you squeeze your tummy is known as subcutaneous fat and sits on the outer edge of your organs. The more worrying fat is the kind that lies deep within the abdomen, known as visceral fat. They’re biologically active cells that are linked to a host of chemicals in your body, further linking to a wide variety of diseases.

    Subcutaneous fat is linked to a higher proportion of beneficial molecules, while visceral fat is less so. It’s made up of proteins called cytokines, which when triggered, set off low-level inflammation in the bod. The risk? Heart disease and other chronic conditions, like dementia, asthma and even breast cancer.

    Per Harvard University, a waist circumference of 88cm or higher is considered a sign of excess visceral fat – but it may not apply to you if your overall body size is large. A better indication is an expanding waistline.

    READ MORE: Here’s Why It’s Important To Lose That Belly Fat

    So it’s clear that this kind of fat in your bod is dangerous, losing your gut can be more easier spoken about than done. But we’ve rounded up the expert advice, coupled with research, to determine the exact steps to take to minimise belly fat and keep your body healthy. The good news, per research, visceral fat responds better to diet and exercise than the fat you collect on your butt and hips.

    Exercise for belly fat

    Studies show that in order to nix belly fat, you need to be training for at least 30 minutes on most days. That includes long walks or casual spins on the stationary bike. Added to that, Dr Nelwamondo recommends at least two days of resistance training. That’s because resistance training builds muscle, which in turn works to burn fat – and it’s metabolically more active than fat tissue is.

    READ MORE: The 3 Most Important Changes To Make If You’re Trying To Lose Belly Fat

    Ab workouts won’t melt belly fat

    Keep in mind that it’s simply not possible to train only your midsection if you’re looking to lose stomach fat. Spot-training doesn’t work, and in fact, fat is breathed out from the body when you’re working out and your heart rate is high. So look to workouts where your entire body is working hard and your heart rate is higher. “There is no magic, overnight solution for losing belly fat,” says Roystinn Davids, personal trainer. “The best way to shed excess weight is by making permanent lifestyle changes. This often involves a combination of diet, exercise, stress management and other strategies.”

    Examples of fat-burning exercises include:

    Running

    Rowing

    Swimming

    Cycling

    Group fitness classes

    Your belly fat nixing move

    Davids recommends 20 minutes of cardio, followed by strength training. He recommends the following strength training moves to help shift the needle:

    push-ups

    inverted rows

    chin-ups

    pull-ups

    power cleans

    “Do eight reps of each, for four sets. Rest for one minute in between sets,” says Davids. When training, don’t discount the power of planking. “A plank is Ideal for losing belly fat because it engages multiple muscles at the same time, increasing metabolic rate and benefiting core strength,” he says.  

    READ MORE: Try This 7-Minute Fat-Blasting Workout

    Eating for less belly fat

    “Include plenty of fruits, vegetables, lean proteins and healthy fats,” says Davids. “Choosing healthy options like these can make it easier to ensure you get the proper amount of micronutrients, such as vitamins and minerals.”

    Eliminate processed food

    While that’s easy enough to do, indulging in processed foods like chips and sodas should be avoided when trying to eliminate stubborn belly fat. “Generally, better eating always consists of incorporating fibre and protein and reducing ultra-processed foods, keeping them as an indulgence in moderation instead of making them a daily habit,” warns Dr Nelwamondo. Also, look at your hydration levels and make sure you’re not dousing your system with sweetened drinks, which spike your glycaemic load and allow fat deposits to collect.

    Get specific with your intake

    Per the American Diabetes Association, there are also specific tweaks you could make to ensure you’re eating just enough to lower your risk of holding onto belly fat. That includes:

    Keeping the total fat to only 20 to 30 percent of your overall calorie intake (calorie tracking apps like My Fitness Pal help with this)

    Keeping saturated fat to less than seven percent of your overall calorie intake (watch the fries!)

    Limiting harmful trans fats, found in doughnuts and other fried foods.

    This means that if your daily caloric intake is at 2000, 700 calories should come from fat (about 77g) and only 140 from saturated fat (around 15g). Added to this, make sure to prioritise protein in your diet. Per observational studies, people who eat more protein have less abdominal fat than those with a low-protein diet.

    READ MORE: 5 Ways To Burn More Fat During Your Walking Workouts

    Lifestyle tips for excess belly fat

    Quit smoking

    Seriously! Even vaping moves the needle towards a larger waistline. Per studies, heavy smoking increases insulin resistance and is associated with increased fat deposits in the midsection. In another study published by PLOS One, authors note that among smokers, there appears to be “more metabolically adverse fat distributions”. Translation: the heavier the smoker you are, the more harmful your fat can be.

    Sleep well

    Never getting to sleep at a reasonable time? If you always find yourself in sleep debt, this could be one thing that is contributing towards your expanding waistline. Per one study, a lack of sleep majorly boosts the hunger hormone ghrelin and decreases the hormone leptin, which suppresses your appetite. The result? You’re constantly hungry, leading to overeating.

    Another 2022 study found that among people who slept only four hours a night had a nine percent increase in subcutaneous fat and an 11 percent increase in abdominal visceral fat, compared to people who got nine hours of shut-eye.

    READ MORE: Is Your Sleep Schedule Making You Fat?

    Boost your mood

    Per studies, people with larger bellies have an increased risk for both anxiety and depression. Plus, another study found that the older you get and the more body fat you accumulate, the less mental flexibility you’ll have. That mental flexibility refers to reasoning, thinking laterally and problem-solving.

    It goes the other way, too: long-term stress is linked to increased abdominal fat. There are tons of ways to find your way to a calmer – and hopefully slimmer – bod. Try meditation, journalling, exercise (it really does wonders) and delegating more tasks.

    The good news? It turns out that people who meditate are less likely to be obese and have less belly fat, per one study. That might be because getting zen lowers cortisol levels and regulates emotions, leading to less emotional eating. More

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      Tone Up The Fun Way With This Strength And Cardio Dance Workout

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      The best workout is one that doesn’t actually feel like a workout at all, but rather feels like you’re just having a good time. And that kind of fun fitness sesh is what group fitness instructor and Next Fitness Star finalist Botle Kaymaba specialises in. Case in point: This high-energy cardio dance workout. “It’s a cardio jam session that incorporates aerobic movements as well as freestyle dancing,” says Botle. “It’s a great cardio burner workout that will make you feel good, proud and confident at the end of the session.”

      READ MORE: This 17-Day Slimdown Plan Will Help Get You Back In Shape

      How It Works

      Start with the cardio workout. Pump up the volume on the video below and follow along with Botle or simply freestyle. “Just listen to the music and move to the beat,” says Botle. Feel free to play the song more than once. When you’ve warmed up, move on to the strength circuit. Do all sets of each move before proceeding to the next. Once you’ve finished your last set of the third move, you’re done.

      Cardio warm-up

      Pump up the volume and follow along with Botle… 

      READ MORE: Try These Exercises To Build A Stronger, Bigger Butt

      For the next workout, you’ll need: A stability ball and a resistance band

      The Cardio Dance Workout

      1. Lateral Raises

      Reps: 8-25

      Sets: 2-3

      Stand on the resistance band. Hold the tip of the band with palms facing your thighs. Lift your arms sideways to should height and back down to start. That’s one rep.

      2. Overhead Tricep Extensions

      Reps: 4

      Sets: 2

      Grab the ends of the resistance band with each hand and stand on the middle of the band with your feet. Pull the band up over your shoulders so that your elbows are pointed forward. Extend your arms upwards until they’re straight, hold for eight counts, then return to start. That’s one rep. Rest for 10 seconds between reps

      READ MORE: Just These Two Workouts Make A Killer Six-Week Workout Routine

      3. Stability Ball Plank With Single Leg Lift

      Reps: 10-12

      Sets: 3

      Lie on your belly on a stability ball, then walk your hands out so the ball is underneath your shins and your hands are in line with your shoulders. Draw your belly button towards your spine to engage your abs – this will help keep your spine straight and your body stabilised. Raise one leg straight behind you, then slowly lower it back to start. Keep your pelvis stable.

      Watch Botle perform the moves: 

      [embedded content] More

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      Here’s Exactly How To Start Working Out Again, After A Winter Hibernating

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      How to start working out again: a thing I very nearly actually googled after a looong winter spent eating my frustration at colder weather and cuddled up with my loveable pup.
      And if squeezing your butt into suspiciously tight jeans has you staring guiltily at your gym tights, know that you’re not alone.
      Head of Marketing at Ignite Fitness, Kerry-Anne Mathieson, says that they see a big influx of current and new members visiting their gyms around Spring. “There is a general downward trend of gym access during the colder months, with people opting to stay indoors rather than sweat it out at the gym – it’s human nature,” she says. “With the warmer weather and longer days around the corner, people are more likely to hit the gym again!” she says.
      Phew. But where to start?
      How To Start Working Out Again
      Eduan James, a Fitness Specialist for Ignite Fitness, says we should take things slow. Nothing is more demotivating than having these lavish ideas of the perfect body and daily Green Goddess smoothies and then falling off the wagon. Rather start with a few benchmarks: how many squats can you do before you’re winded? How many skips on your skipping rope? Use it as a benchmark to improve – an exciting new challenge!
      When you’re measuring yourself and your progress, try getting an assessment at the gym, says James. They’re free, and can help you get on the right track and accurately pinpoint areas to work on. Maybe you’d like to get more flexible, or stronger? Maybe you’d like to be faster. Getting an assessment can help with narrowing that down. “You can also take some progress photos of yourself, sometimes progress is best seen comparing 2 photos,” says James.
      READ MORE: These Heart-Pumping Cardio Circuit Workouts Are Perfect For When You’re Short On Time
      Also, James reckons we should try more things: boxing, spinning, or even a rebounding class. “We recommend trying it all and deciding which type of training makes you and your body happy (and wanting more). Mental, as well as physical strength, is key, and both can be achieved in the gym!” he says.
      When it comes to a regular workout, Melissa van den Berg, Arena coach at Somerset West’s Ignite Fitness gym and performance sports graduate, has put together an easily achievable workout to do for even the newest of newbies. It’s simple: start small and work your way up, adding more reps or heavier weights as you begin to feel stronger and more confident.
      The Body Refresh Workout
      You’ll need: 
      One mat
      A set of dummbells
      A can-do attitude

      READ MORE: ‘Hold’ These Moves For An Isometric Workout That’ll Torch Kilojoules

      The Workout
      Do 4 sets of 10-15 reps. Rest as you need to throughout and inbetween sets.

      Kettelbell Goblet squats
      Romanian Deadlifts into bent over row
      Backwards lunge & bicep curl
      Sumo deadlift high pull
      Push up

      The Core Workout
      Do 3 sets of 20 reps for each:

      Crunches
      Russian twist
      Mountain climbers More

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      This 12-Minute Workout Is All You Need To Burn Fat — Yes, Really

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      If your life is an endless juggling act of work, kids, chores and social commitments (jokes, who has time for those?) the idea of trying to squeeze in a fitness habit may seem impossible.
      But what do we say to the crazy schedule that tries to rob us of our gains? “Not today!” This workout is from trainer Krista Stryker, mastermind of 12 Minute Athlete workouts. Her workouts use zero equipment aside from your own body weight and a timer, which you can get from your phone.
      This 12 Minute Athlete workout takes almost no time at all, but will still score you all the fat-burning, muscle-sculpting results you’re after.
      How it works
      The catch? You have to work your butt off. “In order to get the maximum benefits of HIIT (high-intensity interval training), you really do have to work really hard – up to 80-90% of your maximum capacity. You should basically feel like you’re sprinting during each work period and aim to go as fast as you can while keeping good form,” says Stryker. “HIIT workouts should be pretty intense, and if you’re working out for much more than 15 or 20 minutes at a time, you’re most likely doing a moderate intensity workout, not a high intensity one,” she says.
      READ MORE: Caley Jäck’s Simple Formula For Sticking To A Healthy Lifestyle
      Got it? Here’s your workout…
      You’ll need: A timer
      Do the following exercises in order. Perform as many reps as you can with good form in 30 seconds, then rest for 10 seconds before moving on to the next exercise. Do three rounds total, never resting longer than 10 seconds. If you’re relatively new to HIIT workouts, do this routine no more than two or three days a week, but do light activity like walking on the other days.
      More advanced? You can do the workout four or five days a week – but be sure to take one full rest day. For best results, Krista recommends you supplement your workouts with moving more in everyday life – take the stairs, go for a walk at lunchtime or catch up with friends over a hike rather than lunch.
      READ MORE: I Tried The Planet Fitness FitBuddy App – Here’s What I Think
      Make it work for you
      Working out at super high intensity isn’t a good idea for beginners. If you’re just starting out, get used to moving first, says Krista. For six months, aim to walk every day or cycle a few days a week before you dial it up. Similarly, if you’re susceptible to joint injuries – or are currently injured – you’re better off swapping all the jumping for lower impact moves.
      You can also tailor any move to suit your fitness level. Can’t do a push-up? Make it easier by placing your hands on a higher surface like a chair or counter top. Body weight push-ups way too easy? Add a band to increase resistance or get plyometric with clapping or even superman push-ups. Need motivation to push harder? Count your reps during each interval and write them down. Next time you do the workout, try to beat your previous reps.
      READ MORE: A 4-Week Home Workout Plan To Get Fit And Strong AF
      Your moves
      1/ Burpee tuck jumps
      From standing, squat down and jump your feet back into the top of a push-up. Do one push-up. Immediately jump your feet back towards your hands, then jump straight up as you tuck your knees towards your chest. That’s one rep.
      [embedded content]
      2/ Push-up plank jumps
      Start in the top of a push-up position with your shoulders directly over your hands. Push through your shoulders as you tighten your abs, glutes and quads. Lower your chest towards the floor. You should aim to touch or almost touch your chest to the floor while keeping your gaze slightly in front of your hands. Push yourself back up to start, then immediately jump your feet forward towards your hands while keeping your core tight. Jump your feet back to start. That’s one rep.
      Too hard? Place your hands on an elevated surface such as a countertop or bench. The higher the surface, the easier the exercise will be.
      [embedded content]
      READ MORE: This 15-Minute Skipping Rope Workout Will Transform Your Arms And Abs
      3/ Snowboarder jumps
      Start in a squat position with one hand reaching towards the floor. Jump up as high as you can, rotating 180 degrees midair. Land back in a squat position, reaching towards the floor with the opposite hand. That’s one rep. Alternate directions on each rep.
      [embedded content]
      4/ Pike jumps
      Start in a piked position with your hands on the floor in front of you about shoulder-width apart. Jump your feet up as far as possible and land on one side. Trying not to pause, immediately jump to other side. Continue alternating.
      [embedded content]
      5/ Side lunges
      Stand straight with your legs wider than hip-width apart. Bend one knee and lower down as far as you can to one side while keeping the other leg straight to the side. Return to start and repeat on the other side. Continue alternating.
      [embedded content]
      6/ Split leg V-up combo
      Lie on your back with your arms straight above your head and your legs straight. Pull your belly button towards the floor, then raise your right leg as you reach both arms towards your right foot at the same time. Lower back down, then repeat on the left side. Next, raise both legs up at once as you reach your hands towards your toes. That’s one rep.
      [embedded content]

      Want more 12 Minute Athlete workouts? Krista’s 12 Minute Athlete app is free for download, then choose which workouts you’d like to purchase, from R15 each. You can also download the 12-Minute Athlete Timer app, totally free.

      READ MORE ON: 15 Minute Workouts Bodyweight Workouts Fat Burning Workouts Fitness HIIT Workouts More

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      A 4-Week Home Workout Plan To Get Fit And Strong AF

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      A home workout plan hits hard, if you know what you’re doing. While you’ll probs pick up a few tips from watching others in the gym/asking staff for help (when you’re not catching your breath/wiping sweat from your eyes, obvs), you’re kinda going it alone in your living room.
      Would WH let you do that, though? To hell we would. We’re here to steer you to success with this four-week home workout plan designed to deliver a fitter, stronger you in just 28 days. You don’t need any fancy kit, just some fitness motivation, a good sports bra, a refillable water bottle and, perhaps closing blinds to spare your neighbours the front row seat to your sweaty endeavours.
      Can you see results from a 4-week home workout plan?
      Yup. You sure can. From improvements to your stamina and endurance to body composition changes (if that’s your goal), it is most definitely possible to see and feel changes after a month-long fitness plan.
      The key is to stick with the exercise plan. If, after workout one, you’re not feeling any fitter – don’t despair. It’s like learning how to paint, you’re not going to be Bob Ross after a single brush stroke. However, if you put the effort in each day, each week, improvements will come.
      What you’ll need to start your home workout plan
      Should you be one of those eternally motivated people, with a regular home workout routine inked into the diary, power to you. Like, serious props. It’s not easy but we see you getting after it. If, however, you’re part of the other 98% of living humans, a kick up the bum in the form of a brand new, snazzy, well-thought-out home workout plan is usually most welcome.
      Herein lies the magic: we’ve put together a special four-week exercise plan that’ll get you fit and sculpt lean muscle, guiding you through 28 days of strengthening moves and routines.
      Your at-home fitness plan overhaul starts here.
      Equipment you’ll need:
      – Dumbbells
      – A skipping rope
      – A medicine ball

      Your 4-week home workout plan
      Four days a week, you’ll do a warm-up followed by circuits or an AMRAP workout (that’s ‘as many rounds as possible’ within a set amount of time). Wednesdays and Sundays are your cardio days – choose between HIIT training or a steady-pace session.
      ‘Wait, what?’ we hear you protest – Sunday is for bingeing Disney+, no?
      Not for the foreseeable, it’s about to become a productive training day. Saturdays are for resting now, so get with the fitness program, people! Scroll down for your weekly workout plan.
      Read through the entire plan before starting. If there are any moves you’re unfamiliar with, scroll to the bottom for our full step-by-step how-to on every single exercise.
      Week One
      Monday
      Warm-up: 5 mins of skipping
      Workout: AMRAP in 20 mins
      1. Burpees (10 reps)
      2. Crunches (20 reps)
      3. Plank (30 secs)
      4. Kneeling press-ups (40 reps)
      5. Lunges (50 reps)
      6. Running on the spot (60 secs)
      Tuesday
      Warm-up: 10-min light jog
      Workout: AMRAP in 15 mins
      1. Running on the spot with high knees (100 reps)
      2. Bicycle crunches (80 secs)
      3. Supermans (60 reps)
      4. Sumo squats (40 reps)
      5. Lying leg raises (20 reps)
      Wednesday
      Warm-up: 5-min light jog
      Cardio: Run as far as you can in 24 mins, alternating between a 1-min sprint and a 2-min jog.
      Thursday
      Warm-up: 5 mins of skipping
      Workout: Complete the following circuit 5 times:
      1. Lying leg raises (1 min)
      2. Lunges (1 min)
      3. Sumo squats (1 min)
      4. Running on the spot with bum kicks (1 min)
      5. Rest (1 min)
      Friday
      Warm-up: 8-min light jog
      Workout: Complete the following circuit 5 times
      1. Glute bridges (50 reps)
      2. Sumo squats (50 reps)
      3. Kneeling press-ups (50 reps)
      4. 200m run
      Saturday
      Rest day
      Sunday
      Cardio: 45 mins of cycling, jogging, skipping or yoga.

      Week Two
      Monday
      Warm-up: 5 mins of skipping
      Workout: AMRAP in 20 mins:
      1. Jump squats (10 reps)
      2. Twisting sit-ups (20 reps)
      3. Press-ups (30 reps)
      4. 400m run
      Tuesday
      Warm-up: 15-min light jog
      Workout: AMRAP in 20 mins
      1. Running on the spot with bum kicks (100 reps)
      2. Sumo squats (80 reps)
      3. Hollow rocks (60 reps)
      4. Curtsy lunges (40 reps)
      5. Plank builders (20 reps)
      Wednesday
      Warm-up: 5-min light jog
      Cardio: Run as far as you can in 24 mins, alternating between a 1-min sprint and a 1-min jog
      Thursday
      Warm-up: 5 mins of skipping
      Workout: AMRAP in 25 mins:
      1. Running on the spot with high knees (100 reps)
      2. Sumo squats (80 reps)
      3. Mountain climbers (60 reps)
      4. Woodchops (40 reps)
      Friday
      Warm-up: 12-min light jog
      Workout: AMRAP in 20 mins:
      1. Glute bridges (50 reps)
      2. Sumo squats (50 reps)
      3. Press-ups (50 reps)
      4. 200m run
      Saturday
      Rest day
      Sunday
      Cardio: 45 mins of cycling, jogging, skipping, yoga or swimming

      Week Three
      Monday
      Warm-up: 5-min jog
      Workout: Complete the following circuit 3 times with a 1-min rest between exercises:
      1. Burpees (30 secs)
      2. Butterfly crunches (30 secs)
      3. Triceps press-ups (30 secs)
      4. Skipping (30 secs)
      Tuesday
      Warm-up: 12-min light jog
      Workout: AMRAP in 30 mins:
      1. Step-ups (30 reps each leg)
      2. Standing dumbbell shoulder presses (10 reps)
      3. Medicine ball twists (30 reps)
      4. Lying leg raises (10 reps)
      5. Lunges (30 reps)
      6. Dumbbell rows (10 reps)
      Wednesday
      Warm-up: 5-min jog
      Cardio: Run for 28 mins, alternating between a 2-min sprint and a 2-min jog
      Thursday
      Warm-up: 5 mins of skipping
      Workout: AMRAP in 30 mins:
      1. 200m run
      2. Walkouts (10 reps)
      3. Medicine ball twists (20 reps)
      4. Pike press-ups (30 reps)
      5. Overhead step-ups (30 reps per leg)
      6. Plank (50 secs)
      Friday
      Warm-up: 10-min light jog
      Workout: Complete the following circuit 5 times:
      1. Squat hold (60 secs)
      2. Jump squats (15 reps)
      3. Crunches (30 reps)
      4. Burpees (15 reps)
      5. Butterfly crunches (15 reps)
      6. Dumbbell thrusters (15 reps)
      Saturday
      Rest day
      Sunday
      Cardio: 45 mins of cycling, jogging, skipping, yoga or swimming

      Week Four
      Monday
      Warm-up: 15-min jog
      Workout: Take as long as you need to complete the following:
      1. Sumo squats (150 reps)
      2. Overhead split squats (100 reps)
      3. Press-ups (50 reps)
      4. Crunches (25 reps)
      Tuesday
      Warm-up: 10-min light jog
      Workout: AMRAP in 20 mins:
      1. Running on the spot with high knees (100 reps)
      2. Bicycle crunches (80 reps)
      3. Sumo squats (40 reps)
      4. Lying leg raises (20 reps)
      Wednesday
      Warm-up: 5-min light jog
      Cardio: Do these exercises one after the other:
      1. Run 1km; then 50 skips with a skipping rope
      2. Run 800m, then do 30 burpees
      3. Run 600m; then 25 mountain climbers
      4. Run 400m; then 20 sumo squats
      5. Run 200m; then 10 jump squats
      Thursday
      Warm-up: 5 mins of skipping
      Workout: Complete the following circuit 4 times:
      1. Walkouts (60 secs)
      2. Overhead split squats (60 secs)
      3. Running on the spot with bum kicks (60 secs)
      4. Rest (60 secs)
      Friday
      Warm-up: 12-min light jog
      Workout: AMRAP in 30 mins:
      1. Jump squats (60 reps)
      2. Bicycle crunches (60 reps)
      3. Lying leg raises (60 reps)
      4. Plank builders (20 reps)
      5. Burpees (15 reps)
      6. Dumbbell thrusters (15 reps)
      Saturday
      Rest day
      Sunday
      Cardio: 45 mins of cycling, jogging, skipping, yoga or swimming

      Fitness plan step-by-step guide to every exercise
      Okay, most of the exercises you’ll know already – but for the ones you may be less familiar with, we’ve got you covered…
      Butterfly Crunch
      Targets: Core
      a) Lie on your back with the soles of your feet together so your knees are bent out to the sides. Straighten your arms overhead, with your biceps touching your ears.

      b) Use your abs to lift your upper body, bringing your arms over your head and in between your knees. Then roll back down, slowly and with control.

      Dumbbell Thruster
      Targets: Glutes, legs, shoulders
      a) Stand with your feet shoulder-width apart, holding dumbbells next to your shoulders, then lower into a squat.

      b) Straighten back up to standing as you press the weights overhead.

      Dumbbell Row
      Targets: Biceps, upper back, shoulders
      a) Stand with your feet shoulder-width apart, holding a pair of dumbbells. Hinge at the hips until your back is almost parallel to the floor. Your palms should be facing your legs. This is your starting position.

      b) From here, slowly draw the weights up toward the sides of your chest. Pause, then slowly lower the weights and repeat.

      Hollow Back
      Targets: Core
      a) Lie on your back with your arms and legs fully extended.

      b) Raise your arms and legs off the floor at the same time, creating a hollow basin shape. Then slowly lower back down to the ground.

      Overhead Split Squat
      Targets: Core, glutes, hamstrings, quads
      a) Stand with your left foot a big step in front of the right, holding dumbbells overhead.

      b) Bend both legs until your back knee is just off the ground. Then repeat. Swap sides halfway through your reps.

      Overhead Step-up
      Targets: Core, glutes, hamstrings, quads, shoulders
      a) Stand with your feet shoulder-width apart, facing a bench or step that’s about knee height. Hold dumbbells straight above your head.

      b) Lift your right knee to place your foot on the bench. Push down through your right foot to step up. Then step back down and repeat on the other leg.

      Pike Press-up
      Targets: Shoulders, chest, triceps
      a) In a press-up position with your hands shoulder-width apart, walk your feet forwards and stick your hips up in the air. With straight legs, bend your elbows until your head nearly touches the floor.

      b) Push back up to straighten your arms. Continue pushing up and down.

      Standing Dumbbell Shoulder Press
      Targets: Core, shoulders
      a) Stand with your feet shoulder-width apart, holding dumbbells up by your shoulders.

      b) Straighten your arms to press the weights above your head – but don’t lock your elbows. Then slowly reverse the movement.

      Inchworm
      Targets: Core, chest, shoulders, triceps
      a) Stand with your feet hip-width apart, then bend over and place your hands on the floor in front of your feet.

      b) Walk your hands away from your body until you’re in a plank position, then reverse the movement back up to standing.

      Superman
      Targets: Lower back
      a) Lie on your front with your arms outstretched and hands on the floor.

      b) Lift your chest, arms and legs off the floor, hold for 2-3 secs, then lower your body back down to the floor.

      Triceps Press-up
      Targets: Core, chest, shoulders, triceps
      a) Get into a press-up position with your hands together beneath your chest. Bend your elbows to lower yourself to the floor.

      b) Straighten your elbows to push back up to the starting position.

      Sumo Squat
      Targets: Core, legs, glutes
      a) Stand with your feet wide and slightly angled outwards, hands clasped in front of your chest.

      b) Sit back into a squat. Pause when your thighs are parallel to the floor, then go deeper if it feels comfortable. Keep your back straight and knees in line with your feet. Then push back up to standing.

      Commandos
      Targets: Core, shoulders, chest
      a) Start in a forearm plank with your hands together. Your body should be in a straight line from ankles to shoulders.

      b) Lift your right arm and place your hand where your right elbow was, straighten your elbow, then do the same with your left arm so you’re in a plank. Go back down onto your elbows and repeat on the other side.

      Woodchop
      Targets: Core, chest, shoulders
      a) Sit in a partial squat, holding a weight or medicine ball to the outside of your left knee.

      b) Straightening your legs, lift the ball across your body in an arc so it ends up above your head on the right. Then reverse back to the starting position. Swap sides halfway through your reps.

      How to make the home workout plan easier
      Fret not if you’re struggling. This fitness plan is easily scalable to suit your ability/energy levels. Here are a few ways you can take it down a notch:
      – Replace one workout day with an additional rest day
      – Reduce each prescribed AMRAP session by 5 or 10 mins
      – Reduce each prescribed cardio session by 10 mins
      – Reduce each circuit by one round (i.e. when you’re prescribed 4 rounds, do 3)

      This story was originally published in womenshealth.com.au

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