Weekly Exercise Plan For Fitness And Weight Loss At Home

A fast and furious plan to burn fat and improve fitness. Start today and see results within a week. We have created a series of body weight workouts that you can complete each day of the week. This should ideally be done in addition to some cardio. Two workouts a day can be effective.

Features

Kettlebell Workouts For Women

Kettlebell Workouts For Women

Flab blasting bells! Swinging a kettlebell will get you superfit and lean.

The Best Bodyweight Exercises

The Best Bodyweight Exercises

Here are the best bodyweight exercises. Knowing the best exercises means that you will never have an excuse for not exercising.

The Top 10 Exercises for Weight Loss

If you want to lose fat and get fit you need to optimise your workout time. Here are some of the best types of exercise for losing weight.

Which Diet Plan Is Best?

Woman Measuring Stomach

We look at the best and most popular diet plans to aid your weight loss efforts this year.

Starting Weight Training With Our Beginner Workout

Start weight training today to get stronger, feel healthier and look fantastic! Our beginners strength guide will get you started the right way.

Our Essential Guide To Healthy Eating

New Healthy Eating Plate

Eating healthy is easy, once you read our health diet guide! Find out what is a normal healthy diet and start living a healthier life today!

16-8 Hour Intermittent Fasting

16-8 hour intermittent fasting

We take a closer look at the 16-8 Intermittent Fasting method, often just called 16-8 IF, or the 8 hour diet.

What Needs To Be Done To Lose 15 kg In 3 Months Time?

lose 15kg in 3 months

What are the things needed to be done to lose another 15 kg in 3 months’ time?

Our Top 30 Weight Loss Tips

fitness couple on the beach

Like any successful project you need to be organized and prepared to ensure that the program succeeds and you fulfil your weight loss and fitness goals. So here we provide 30 steps to losing weight, split into 4 “parts”. Once…

Latest Health and Fitness News

Best Exercises For A Toned Butt

perfect butt exercises

To reduce the overall size of your butt you need to work on reducing total body fat. To tone, you need to exercise that ass!

Juicing For Weight Loss with Honey, Lemon, Ginger and Grapefruit

juicing for weight loss recipe

We look at how to juice for weight loss with our favorite fat burning juice recipe.

Tips to Fight off Colds and Flu

It’s cold and flu season again. The weather is turning colder and more people are suffering from common colds and strains of flu. So, what can you do to help stay healthy?

High Intensity Weight Training Routines (HIT)

high intensity weight training routines

HIT focuses on training to muscular failure. You lift very heavy weights for fewer repetitions and aim to fail at the end of each set.

5 Ways to Work your Forearms

Popeye and his spinach

Forearms are the most utilized parts of the upper body when working out. The following are exercises which are crucial in these areas of the body and are easy to perform as well.

10 Must Haves For Every Home Gym

home fitness equipment

10 essentials for a home gym. Get fit and lose weight at home!

Exercises and Activities for Seniors to Prevent Falls

Fitness is something that will help to keep your body flexible and strong. This is important especially if you are a senior and would like to protect yourself against falls.

GM Band On This Morning – Gastric Mind Band For Weight Loss

Holly Willoughby and Phillip Schofield talking about Gastric Mind Band

Gastric Mind Band therapy may be able to save the NHS billions of pounds by reducing the need for obesity related treatments. Learn how GM Band treatments aid weight loss.

How to Build Sexier Hips: Your Guide to a Curvy Figure

How to Build Sexier Hips: Your Guide to a Curvy Figure

With the right diet and workout plan, you too can get bigger, sexier hips. It will take hard work and discipline, but it’s worth the effort.

Fitness

Best Exercises For A Toned Butt

perfect butt exercises

To reduce the overall size of your butt you need to work on reducing total body fat. To tone, you need to exercise that ass!

Exercises and Activities for Seniors to Prevent Falls

Fitness is something that will help to keep your body flexible and strong. This is important especially if you are a senior and would like to protect yourself against falls.

How to Build Sexier Hips: Your Guide to a Curvy Figure

How to Build Sexier Hips: Your Guide to a Curvy Figure

With the right diet and workout plan, you too can get bigger, sexier hips. It will take hard work and discipline, but it’s worth the effort.

Circuit Training Workouts – The Best Home Exercises

Circuit training is one of the best home fitness routines that you can do to get fast results at little cost. The exercises can all be done with no equipment. Some exercises need a partner, but this routine has 12 exercises that you can do at home, in the park or at the gym. Old school and very effective.

The Best 20 Minute Workout To Get Fit At Home

20 minute workout

This 20 minute home workout is a great introductory circuit. It works the whole body and provides a good balance of cardiovascular exercise and resistance training. Get fit in 20 minutes!

The Best Bodyweight Exercises

The Best Bodyweight Exercises

Here are the best bodyweight exercises. Knowing the best exercises means that you will never have an excuse for not exercising.

The Importance of Fitness Following a Spinal Cord Injury

Maintaining a good level of health and fitness is important for every individual, but for those who have sustained a spinal cord injury, keeping active is perhaps even more vital.

FITT Principles for Fitness and Weight Loss: Frequency, Intensity, Time and Type

FItt Principals

These four FITT rules should always be specified in a training program to avoid hitting a plateau, or over training, which are both detrimental to development.

7 Ways to Put the Fun Back Into Exercise

walking with a dog is fun

If you’re starting to dread your trips to the gym or your morning runs, it might be time to inject a little fun into your exercise regime. Use the following tips to make your workouts enjoyable again, and you can…

Strength

High Intensity Weight Training Routines (HIT)

high intensity weight training routines

HIT focuses on training to muscular failure. You lift very heavy weights for fewer repetitions and aim to fail at the end of each set.

5 Ways to Work your Forearms

Popeye and his spinach

Forearms are the most utilized parts of the upper body when working out. The following are exercises which are crucial in these areas of the body and are easy to perform as well.

High-Intensity Resistance Training Reduces Body Fat Fastest

A look at how high intensity training and resistant training affect fat loss.

Does Weight Training To Failure Makes You Weaker?

This has always been open to debate, but now research has shown that people who train to failure all the time are limiting their strength gains.

Kettlebell Workouts For Women

Kettlebell Workouts For Women

Flab blasting bells! Swinging a kettlebell will get you superfit and lean.

Starting Weight Training With Our Beginner Workout

Start weight training today to get stronger, feel healthier and look fantastic! Our beginners strength guide will get you started the right way.

Weight Lifting Workout for Over 50 Year Olds

weight lifting for over 50 year olds

If you are over the age of 50, weight lifting is one of the most important forms of exercise you can do to stay firm and fit.

Core Four Workout

MotleyHealth core four workout

If you only have time for a short weights workout, do this.

Full Body Weight Training Workout Split Over 3 Sessions

3 sessions weight training

The more intense that your training is, the more you need to rest your muscles. Do this split to get maximum growth.

Weight Loss

GM Band On This Morning – Gastric Mind Band For Weight Loss

Holly Willoughby and Phillip Schofield talking about Gastric Mind Band

Gastric Mind Band therapy may be able to save the NHS billions of pounds by reducing the need for obesity related treatments. Learn how GM Band treatments aid weight loss.

How to Boost Your Body into Ketosis

measuring weight loss

Ketosis has been found helpful in providing a wide range of health benefits, especially when it comes to achieving weight loss and improving one’s fitness levels.

High-Intensity Resistance Training Reduces Body Fat Fastest

A look at how high intensity training and resistant training affect fat loss.

How Cognitive Behaviour Therapy (CBT) and Hypnotherapy Aids Weight Loss

Cognitive behavioural hypnotherapy helps with a range of emotional and physical issues and is increasingly used as an effective weight loss technique.

Health Ways To Lose Belly Fat With Diet and Exercise

how to lose belly fat motley health

If you need to lose some belly fat, follow these simple rules to get started today.

What Are The Most Common Weight Loss Mistakes?

sad on the scales

There is so much bad information on the Internet nowadays that it is hard to know what is good advice and what is bad.

The Top 10 Exercises for Weight Loss

If you want to lose fat and get fit you need to optimise your workout time. Here are some of the best types of exercise for losing weight.

How To Follow The TRF Diet Plan

TRF stands for Time Restrictive Feeding – it sounds unpleasant, but really is just a way of telling you when to eat, and when to fast.

Which Diet Plan Is Best?

Woman Measuring Stomach

We look at the best and most popular diet plans to aid your weight loss efforts this year.

The Health Blog

10 Must Haves For Every Home Gym

home fitness equipment

10 essentials for a home gym. Get fit and lose weight at home!

Are Sugar Free Food Labels Confusing You?

sugar cubes - how many do you have?

How much sugar do you consume each day? If you regularly enjoy sugar-free or zero sugar products, the chances are you’re not being as healthy as you could.

Seb Coe’s Running Tips

Seb Coe recently spoke with The Telegraph and provided some good running tips for people training for a half or full marathon.

The Parkrun Movement Is Growing – Start Running Today!

Parkrun has almost 3 million runners around the world, and it is helping many people get fit and lose weight.

5 Tips to Improve Your Overall Health

yoga on the rooftops

Make sure to follow these simple but effective tips and you will be able to lead a healthy life

Steroids: Are They Worth The Risk?

What happens when you take steroids infographic

Anabolic steroids are typically used to help improve performance in a search for a competitive edge or trying to get big quicker, but they don’t come without risk. Find out what can go wrong here.

How To Heal Muscle Sprains and Foot Sprains

Muscle Sprains and Foot Sprains

The following advice was collated with the help of Julia Dellitt’s article on What Should I Do For A Pulled Muscle?

Finding Time For Fitness

make time for fitness

It’s easy to make excuses not to exercise, but we can all find the time if we really want to!

Budget Meal Planning to Lose Weight

Budget Meal Planning to Lose Weight

Are you hoping to lose weight but have no time or budget to plan your meals? Fear not! You don’t need to break the bank to follow a simple diet plan. Here are a few tricks we’ll like to share with you!

Diet & Nutrition

Juicing For Weight Loss with Honey, Lemon, Ginger and Grapefruit

juicing for weight loss recipe

We look at how to juice for weight loss with our favorite fat burning juice recipe.

Are Sugar Free Food Labels Confusing You?

sugar cubes - how many do you have?

How much sugar do you consume each day? If you regularly enjoy sugar-free or zero sugar products, the chances are you’re not being as healthy as you could.

Bodybuilding Lifestyle Promotes Healthier And Longer Life

Bodybuilding is scientifically proven to be a healthy form of exercise, and following a muscle building diet can prolong your life.

Is Protein Popcorn The Ultimate Fitness Snack?

Protein Popcorn is the perfect snack for health conscious people who want to get fitter and stronger!

Meghan Markle Diet and Fitness Revealed

Learn how Meghan Markle stays in great shape with her diet and fitness secrets.

Health Ways To Lose Belly Fat With Diet and Exercise

how to lose belly fat motley health

If you need to lose some belly fat, follow these simple rules to get started today.

A Simple Ketogenic Diet Meal Plan For The Week (You’ll Love The Meals!)

This low-carb, high-fat diet helps transition your body to burning its stored fat rather than to rely on carbs as a source of energy.

Can Frank Food Labels Fight Obesity?

Healthy Food Label Card

Food labels with clear and honest nutritional information could help combat the growing obesity crisis.

How Much Weight Can You Lose With Cayenne Pepper?

Nutritionists say that cayenne pepper can help to curb your appetite and it also speeds up metabolism, which is a key process in the fat burning sequence.

Simplifying the SIBO Diet

SIBO diet guide

SIBO (small intestinal bacterial overgrowth) is a common disease that affects millions of people around the world. Changing your diet will help.

Why High Fiber Diets Are A Great Way To Lose Weight

woman with fiber vegetables

Fiber not only promotes a healthy gut, it also helps us to lose weight and combat obesity.

A To Z Of The Best Foods For Runners

Running woman in pink

Running is not only one of the most popular ways of staying fit and keeping weight off, it is also a fantastic sport with many opportunities for amateurs and professionals alike to compete. As with all sports, to perform better…

Celebrity Fitness

Meghan Markle Diet and Fitness Revealed

Learn how Meghan Markle stays in great shape with her diet and fitness secrets.

Holly Willoughby Weight Loss Diet Scam – Fake Weight Loss Ad Seen On Facebook

Holly Willoughby Before and After Weight Loss Photo

British TV personality, Holly Willoughby, has hit the front pages of the diet magazines for all the wrong reasons. She was featured in a fake advert claiming that she used diet pills to lose weight. However, she has had no dealings with the pills or the advertisers involved.

Hugh Jackman’s Wolverine Workout and Diet

Wolverine

Hugh Jackman carried out an advanced bodybuilding / strength training regime for his role as Wolverine. Learn all about it here.

Scarlett Johansson’s Diet and Workouts

Scarlett Johansson

You’re training and doing all that stunt work so you eat a lot of green things – How Scarlett Johansson stays in great shape.

Snooki Reveals Weight Loss Secrets

Snooki weight loss

Her secret? Healthy eating, calorie controlled diet, and daily workouts with a personal trainer.

Alexis Ren – Workouts and Diet Revealed

Alexis Ren

Alexi Ren’s diet and workout secrets revealed.

The Accountant Workout Plan: Get Ben Affleck Buff

Ben Affleck

Learn how to train like Ben Affleck from The Accountant with our 7 day muscle workout guide.

Zendaya Dance Workouts and Diets

Learn how Zendaya maintains her superfit frame with a combination of diet and dance based workouts.

Kendall Jenner’s Diet And Workout Secrets

Find out how Kendall Jenner stays in such great shape – discover her diet and fitness secrets!

Alexander Skarsgard’s Diet and Exercise Routines

Skarsgard as Tarzan

Skarsgard eats around 7000 Calories a day. He needs this much to fuel his weight training workouts and maintain his muscle mass.

TOWIE’s Kate Wright and Chloe Lewis Park Weight Workouts

TOWIE Kate Wright and Chloe Lewis Park Weight Workouts

TOWIE’s Kate Wright and Chloe Lewis Park Weight were recently seen working out in an Essex park. Making the most of the glorious sunshine, the two TOWIE celebs decided to avoid the sweaty gym and instead take their dumbbells and…

Bryan Adams Diet and Exercise Secrets

Bryan Adams kicking high on stage

Find out Bryan Adams’ secret to staying fit and healthy.

Athlete's Training

Laura Trott – Olympic Cycling Legend With Quirky Diet!

Laura Trott says that she hates fruit – she cannot stand the texture. She says that strawberries need a wax – they are too hairy!

Adam Peaty Swim Training and Diets

Today’s swimmers all train in a very similar fashion, so you can learn as much from reading about Phelps’ training routines as we can learn today from Peaty.

Usain Bolt’s Workouts and Diet

Usain Bolt at the Anniversary Games in London 2013

Bolt uses a combination of plyometric training and weight training to build functional strength. We share his power training sessions plus some insights in to his diet.

Allyson Felix Training and Diet Regime

Allyson Felix London 2013, Photo by Richard Phipps

Allyson Felix is an America sprinter. She competes in the 100m, 200m and 400m. Her personal best in the 100m is 10.92 seconds, achieved in Doha in 2012.

Triathlon Training With Alistair and Jonathan Brownlee

Alistair and Jonathan Brownlee

Swim, cycle and run. Triathlon training tips. Inspiration from the Brownlee brothers with some details of their training methods.

Jordan Burroughs – Olympic Champion

Jordan Burroughs

“Wings is my favorite food. Wings and pizzas. And milkshakes”.

Michael Phelps Swimming Workouts and Diet

Michael Phelps - Rio 2016

Michael Phelps started swimming when he was seven years old, and is now the most successful Olympic swimmer of all time.

Mo Farah Training, Fitness and Diet

Mo Farah at the European Cross Country Championships, 2008

“The number one thing that has helped Mo is not the 110-miles a week he puts in on the road, but the seven hours a fortnight he does in the gym.”

Jessica Ennis Training and Workouts – World Heptathlon Champion

Jessica Ennis doing the long jump

Jessica Ennis is Britain’s leading heptathlon athlete. The Heptathlon consists of 7 track and field events; 100m Hurdles, The High Jump, Shot Put, 200m Sprint, The Long Jump, Javelin Throw and the 800m run. Athletes must not only be fast and agile, but also strong – it…

Yoga Zone

Yoga Workouts For Fitness and Weight Loss

The best yoga workouts to get fit and lose weight

Ashtanga Yoga Primary Series – Yoga Practice Workout Session at Home

Ashtanga Yoga is an intense and disciplined form of Yoga practice, it consists of a series of vinyasas, yoga postures performed in a sequence that creates a flow of movement throughout the session.

Beam Block Yoga From Dragons Den

BeamBlock Thierry

Thierry Giuntas Beam Block Yoga may be available to buy soon thanks to investment from two Dragons!

Yoga That Takes You Beyond the Realms of Death

Treelady Studios, Paul Werkmeister, March 2015

Proof once again that Peace Sells and that it is possible to be fit and healthy, both in Heaven and Hell.

Dolphin Yoga Pose Push Up – Yoga Workout

Starting from the Dolphin yoga pose, demonstrated above, then inhale and lean forward lowering your shoulders down as much as you can or until your head is over your hands. Keep the chest open. Exhale and pull the arms and…

Yoga Warm Up Exercises

Woman in a yoga class.

Before performing the yoga asanas / postures it is recommended that you warm up the muscles and loosen the joints and ligaments with some gentle exercises first. This helps with performing the yoga asanas and also reduces the chances for…

Can Yoga Help You Lose Weight?

This is a very common question and considering what we have reported above, the answer would at first seem to be that it is not a useful tool for weight loss. So, how many calories does yoga burn per hour? Yoga…

What’s SUP Yoga?

SUP Yoga by Neal bepko - Flickr CC

SUP yoga is the new sport to hit the waves. Chill out, relax, work your core and be at one with the ocean.

Hatha Yoga Poses: Sanskrit – English

yoga poses from motleyhealth

Learn all the yoga postures, with both Sanskrit and English names for Yoga Asanas and positions.

Weight Loss

Simple Life Hacks To Start Losing Weight

Want to lose weight? Read our guide and start losing today.

The Health Benefits of Losing Weight

overweight people

Obesity is killing more people every year. Losing weight has many health benefits, there really is no reason to ignore it. Start today, learn more here.

Not Sure How Many Calories You Are Eating? Use a Calorie Counter!

Garmin Forerunner 205 (2003).

Counting calories is now easier than ever. New apps and programs are being launched all the time.

Is It Possible To Lose 3 Pounds In 2 Days?

Lunch: tomato soup

There are claims that it is possible to lose as much as three pounds in two days. This is 1.5 pounds a day. Knowing that you need a daily calorie deficit of 1000 Calories to lose two pounds in a…

Start Losing Weight Today With Our Diet and Exercise Advice

MotleyHealth 12 weight loss rules

If you want to start losing weight, read this article. We share diet, exercise and lifestyle tips that work!

Our Top 30 Weight Loss Tips

fitness couple on the beach

Like any successful project you need to be organized and prepared to ensure that the program succeeds and you fulfil your weight loss and fitness goals. So here we provide 30 steps to losing weight, split into 4 “parts”. Once…

Recommended Products

12 Week Body Transformation with Do The Unthinkable

James Tilley was 17 stone before he tried the Do The Unthinkable programme. In just 12 weeks he managed to cut 6.5 stone from his weight. Chloe Longstaff lost 7 stone on the Do The Unthinkable programme.

Low GI Diet Plan eBook – now only $2.99!

Our Low GI Diet Plan - ebook!

Following a low GI diet is not a guaranteed way to lose weight – there is really no such thing as a guaranteed method. You still need to follow the rules, manage your eating and ideally do some regular exercise. However, it is one of the best ways to control your blood sugar levels and this helps with appetite management and stabilizes insulin which means less fat accumulation and more fat burning.

Why You Need At Least 3 Pairs Of Shoes To Get Superfit

best shoes to get super fit

Who doesn’t love buying new shoes? If you want to get superfit, make sure you have a shoe for every occasion!

Kiq the Guilt of Paying and Not Going

Did you know, that for the price of a decent restaurant meal, you can bring the gym into your home – and save yourself a fortune in the process?