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. Learn about the 5:2 diet, 16 – 8 hour diet, Dukan diet, Paleo diet, Atkins, Alkaline diet, Low GI Diet, Cambridge diet and more!

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.

What’s A Healthy Diet? 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

Developing A Healthy Sleep Routine Is Vital for Fitness and Weight Loss

woman sleeping on a bed

If you’re struggling to fall and stay asleep, it’s important to develop a concise routine that revolves around adequate rest at night and productive energy during the day.

How Often Should You Workout To Lose Weight?

woman running at sunrise

This has to be one of the most common questions we hear from people just starting to lose weight – how often do I need to exercise?

Regaining A Focus On Your Health and Fitness

two women doing yoga on the beach

In this article, we will look at some of the things you can do to regain a focus on your own health, with a view to hopefully being much healthier in the near future.

7 Reasons Why Seniors Should Stay Active and Work Out

elderly couple on exercise bikes

Exercise is important, everybody knows that, but why are you not exercising? What’s your excuse? Maybe you are sick, perhaps you are tired, or you feel like you are too old to work out. Well, these are the fears that keep many older adults from exercising out regularly, which explains why three out of four of those between 65-75 years have given up on any exercise plans.

10 Supplements That Compliment The Keto Diet

healthy keto salad meal

Supplements are not obligatory for this diet, but many people on this plan tend to take one or two to optimize their health and make their experience easier.

3 Beginner Strength Exercises To Help Bulk Up Fast

For those who want to bulk up and see defined muscles, here are three exercises to start from.

Survival Tips For Jogging In Hot and Humid Environments

jogging under a hot setting sun

Jogging is a great way to stay in shape and provide numerous health benefits, but jogging on a hot and humid place can be difficult and potentially dangerous if you don’t follow certain precautions.

Exercise, Hormones, Fat Tissue and Appetite Examined

Exercise Hormones Fat Tissue and Appetite Examined

Lifestyle affects diet, and likewise, diet affects lifestyle. Learn how regular exercise reduces hunger, and how this affects weight loss.

Exercise For Diabetes Control

walking for diabetes

it’s possible to live a full and happy life with both type 1 and type 2 diabetes. Learn how exercise and diet helps manage it.

Fitness

Survival Tips For Jogging In Hot and Humid Environments

jogging under a hot setting sun

Jogging is a great way to stay in shape and provide numerous health benefits, but jogging on a hot and humid place can be difficult and potentially dangerous if you don’t follow certain precautions.

Get Your Cardio Fix At Home With These Simple Pieces Of Equipment

pink kettlebells

Here are three different types of simple cardio workouts that can be done from home with the right equipment. Treadmills and Kettlebells make fantastic additions to any home gym so no more excuses! It’s never too rainy, too cold, or too far to go if you have a home gym.

Top 5 Tips to Boost Your Stamina for Soccer

soccer player hanging on street light wth ball held on foot

Regardless of whether you’re a weekend soccer player or a pro-level genius, you cannot do without constantly working on your stamina to be good at soccer.

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 Sports For Weight Loss – Get Fit and Have Fun!

The Best Sports For Weight Loss

Losing weight is different for everyone. Some find it easy and some find it much harder but it can be hugely rewarding and satisfying when you start seeing the results of all your hard work. And we all enjoy different sports but with so many different sports available, what are the best ones out there for weight loss?

How to Stay Active During the Holidays

wearable fitness tracker

During the busy holiday season, working out is the last thing on many people’s minds. Thankfully, there are a few ways you can fit in time for physical activity during this hectic time of year. Here are a few!

Why Is Christmas So Unhealthy, and What Can You Do About It?

Christmas drink

Today we’re sharing some quick tips to keep active and fit during the busy Christmas holiday season. It’s always hard to stay in shape this time of year, what with shopping, work parties, drinks with friends, and family events all get in the way of the usual gym visits and healthy eating.

Best Exercises For A Toned Butt

butts area made in the gym

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!

No Time for the Gym and Wellness Center? Transform Your Home This Year

home weights gym

If you are thinking about creating a better lifestyle, but don’t have the time or money to go to the gym, you can invest in your home instead and turn it into a fitness haven.

Strength

3 Beginner Strength Exercises To Help Bulk Up Fast

For those who want to bulk up and see defined muscles, here are three exercises to start from.

A Quick Guide To Muscle Building

weight training squat exercise

If you are keen on trying to build more muscle, and to do so as fast as comfortably possible, there are a number of angles you might want to approach it from to make that happen. Learn about muscle nutrition.

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. Weight training has for a long time been shown to help reduce body fat, and many people believe that it is attributable to an increase in metabolism, which helps to reduce body fat further – however this research reveals that it can only prevent metabolic rate declining, and not actually increase it.

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.

Weight Loss

How Often Should You Workout To Lose Weight?

woman running at sunrise

This has to be one of the most common questions we hear from people just starting to lose weight – how often do I need to exercise?

Exercise, Hormones, Fat Tissue and Appetite Examined

Exercise Hormones Fat Tissue and Appetite Examined

Lifestyle affects diet, and likewise, diet affects lifestyle. Learn how regular exercise reduces hunger, and how this affects weight loss.

Diet & Fitness Advice from Someone Who Sometimes Struggles with It

Laura Gordon at the park

From one person struggling with keeping fit to another, let me share to you diet and fitness advice I learned the hard way.

The Secret To Having A Merry and Healthy Christmas

The festive season is once again upon us, and a range of tasty indulgences will soon be tempting you into abandoning your healthy living regime.

8 Ways to Burn Fat and Still Maintain a Healthy Lifestyle

woman preparing a healthy meal in a kitchen

To burn fat we must exercise, build muscle, change how we eat and get proper rest. Here are eight ways for you to burn fat and maintain a healthy lifestyle.

5 Quick Tips To Lose Weight Before Christmas

Start losing weight today, so that you can enjoy Christmas to the full!

Healthy Ways To Lose Fat With Diet and Exercise

how to lose belly fat motley health

If you need to lose some fat, follow these simple rules to get started today. For many people, stomach fat is the last bit of fat to lose. It can be stubborn and resilient, but it can be beaten! To get the fastest results, you need to adjust your diet, change your exercise routines and modify some parts of your lifestyle.

Can A Gastric Mind Band Help You Lose Weight?

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 is a metabolic process in which the body uses fatty acids as its primary source of fuel. During ketosis, fat is converted into ketones, which are then metabolized to produce energy for your body. Over the years, ketosis has become a popular phenomenon in the world of nutrition and used as a way to manage weight loss.

The Health Blog

Developing A Healthy Sleep Routine Is Vital for Fitness and Weight Loss

woman sleeping on a bed

If you’re struggling to fall and stay asleep, it’s important to develop a concise routine that revolves around adequate rest at night and productive energy during the day.

Regaining A Focus On Your Health and Fitness

two women doing yoga on the beach

In this article, we will look at some of the things you can do to regain a focus on your own health, with a view to hopefully being much healthier in the near future.

7 Reasons Why Seniors Should Stay Active and Work Out

elderly couple on exercise bikes

Exercise is important, everybody knows that, but why are you not exercising? What’s your excuse? Maybe you are sick, perhaps you are tired, or you feel like you are too old to work out. Well, these are the fears that keep many older adults from exercising out regularly, which explains why three out of four of those between 65-75 years have given up on any exercise plans.

Detoxifying Your Body: Can It Be Done Naturally?

Detox naturally hot lemon drink

Detoxifying your body does not necessarily mean going on a strict diet. Here are seven ways to detoxify your body naturally.

Dr. Allen Amorn Explains Why and When to See Your Local Cardiologist

If you are over the age of 40 and have been inactive, you should consider seeing a doctor before beginning an exercise program.

How Working Out Improves Your Psychological Wellbeing

jumping for joy

Physical exercise helps in producing feel-good hormones. Exercise can also help control eating routine to help manage weight loss.

The Benefits of Taking Probiotics Supplements

Probiotics came into the healthcare industry like a whirlwind. It seems that everywhere that we look, we are smacked in the face by an advertisement. But, what exactly are they?

Taking Your Love For Health & Building A Better Life

nutritionist

Anyone who takes a natural interest in diet and fitness will often understand how it can help all people live a better life. Who knew that you literally are what you eat in some respects?

Using DNA Testing For Holistic Health Results

How can DNA testing be good for your health? It’s more complicated than you think.

Diet & Nutrition

10 Supplements That Compliment The Keto Diet

healthy keto salad meal

Supplements are not obligatory for this diet, but many people on this plan tend to take one or two to optimize their health and make their experience easier.

How To Eat Out Without Cheating On Your Diet

italian food antipasta

Here are a few ways that you can effectively eat out without cheating on your diet.

Everything You’ll Need To Know About Intermittent Fasting

watch clock and good in a bowl

Here is everything you should know about intermittent fasting. Fasting is not as difficult as some people make it out to be …

5 Supplements with Crazy Effects to the Body

dangerous supplements

These are just some of the many weight loss and dietary supplements that can affect your body positively or negatively.

How Does the Keto Diet Work?

According to Mr. Keto, the ketogenic diet is one of the diets that manages not only to help your body lose fat faster, but also improve your overall health and help you gain muscle in a healthy and safe way.

Healthy Ways To Lose Fat With Diet and Exercise

how to lose belly fat motley health

If you need to lose some fat, follow these simple rules to get started today. For many people, stomach fat is the last bit of fat to lose. It can be stubborn and resilient, but it can be beaten! To get the fastest results, you need to adjust your diet, change your exercise routines and modify some parts of your lifestyle.

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.

To Promote Brain Health, Avoid These Foods

Brain health is something that is often overlooked as everybody is so focused on physical fitness, obesity and their associated diseases. Unsurprisingly, the same healthy and balanced diet rules apply to our brains as our guts.

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.

Celebrity Fitness

Cole Sprouse Fitness and Diet Plan

Cole Sprouse Fitness and Diet Plan

Cole is in great shape and lives a healthy and active lifestyle. He is a self-confessed foodie and loves to workout.

Drake’s Muscle Building Workouts and Diet Revealed

Drake weight and muscle gain 2013 and 2018

Canadian rapper Drake has packed on some muscle and gone from being a skinny kid during his first years of fame to being bulkier and stronger in 2018. The main change has taken place in just one year, so what has he been up to?

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.

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

6 Benefits of Hot Yoga

hot yoga women on mats

Hot yoga, of which Bikram yoga is one style, offers several benefits over other forms of yoga.

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.

Weight 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.

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.

Fat Freezing: What You Should Know About CoolSculpting

CoolSculpting

Fat freezing or cryolipolysis can be an effective way to remove unwanted fat from your body. The most well known tool for fat freezing is the Coolsculpting machine.

5 Ways To Burn A Little More Fat at Home

close up of woman wearing Nike shoes

Many people are under the impression that they must join a gym or fitness center to improve their physique. Fortunately, you don’t need to pay a monthly fee to a fitness club to burn fat.

How To Follow The TRF Diet Plan

food clock

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.

Recommended Products

5 Pieces of Workout Gear to Increase Weight Loss

woman in Adidas top working out

Losing weight is so much more than counting calories. Check out the following five pieces of workout gear proven to increase weight loss.

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!