1-Week Workout Plan
There's a lot of things that can stand in the way of you getting to the gym, but that doesn't mean you have to give up on exercise. These 10-minute workouts can be done anywhere, anytime. We've put together seven of our favorite fitness videos, which means you won't go a single day without giving your body the love it deserves. From a fun dance-cardio party to some serious HIIT, we've got you covered for the next week. All you have to do is show up.
Note: if you find that you are too sore to do the plan laid out here, swap any of the videos out for this gentle yoga sequence instead.
No Running Required: 10-Minute At-Home Cardio Sweat Session
You don't have to run to get a good cardio workout. We've rounded up all sorts of heart-pumping moves to help you sweat it out in the comfort of your living room. With no equipment needed, this quick workout is excuse-proof, too. Press play, and get ready to shred some calories.
Bye-Bye, Bra Bulge! Your 10-Minute Workout
No one move will make back fat disappear — decreasing the overall percentage of body fat is key for that. But keeping your upper back and the area around your shoulders toned and tight will help diminish that pesky bra bulge. Working this area will also improve your posture and can help decrease back fat. It's a win-win-win! Grab two sets of weights — a light one and a heavy one — and get ready to reshape your back.
10-Minute Jumping Workout to Burn Major Calories
Get ready to get your cardio on! This jumping workout is fast and furious and perfect for burning mega calories in a short amount of time. But don't worry — we offer modifications for every move so anyone can join in the fun. The workout doesn't require any equipment, either. So what are you waiting for? Press play and get at it!
10 Minutes to Your Flattest Belly Ever
You have to mix up your moves to get cut abs, and this 10-minute workout does just that. After a short warmup, be prepared to go all out with a core-focused circuit filled with plank and roll-up variations that will leave your abs burning. For a fun twist on the basic plank, we use towels for gliders to make those variations more challenging. You can use gliders if you have them, or if you are on carpet, opt for paper plates. Press play, and get ready to feel the burn.
Kick Out the Jams and Torch the Fat With This Dance Workout
Get your sexy on and burn some serious calories with PlyoJam, the fitness craze that combines dance moves with exploding plyometrics. Besides helping you to lose weight and tone your body, this workout is guaranteed to challenge your speed, agility, and balance while keeping a huge smile on your face.
The Best 10-Minute High-Intensity Workout
High-intensity interval training, aka HIIT, is one of the best ways to maximize your workout time. Burn a ton of calories and boost your metabolism in little time with celeb trainer Astrid Swan McGuire's full-body HIIT workout. It may be only 10 minutes long, but it will leave you dripping with sweat. There's no equipment needed for the workout, so press play and get at it!
Stay Flexible and Injury-Free With 10 Minutes of Stretching
Take some time to stretch out! Do a bit of cardio (jumping jacks, high knee, job in place) — say three to five minutes — then lengthen out your muscles.
Gifts With Fitness Inspirational Quotes
When it comes to staying fit and active, sometimes finding motivation is half the battle! If you're looking for the ideal gift for your awesome fit friend, we've got some words for you — say all the right things with inspirational messaging on yoga mats, sporty tanks, and posters for their room, gym, or home office.
Fitlosophy Sweat Tank
Fitlosophy Sweat Tank ($25)
Stop Wishing Watercolor Poster
Stop Wishing Watercolor Poster ($10)
Nike Just Do It T-Shirt
Nike Just Do It T-Shirt ($20, originally $30)
"Forward Steps" Charm Necklace
"Forward Steps" Charm Necklace ($38)
"Eat Better Feel Better" Spoon
"Eat Better Feel Better" Spoon ($25)
Good hYOUman Mind Over Matter
Good hYOUman Mind Over Matter ($40)
Forever 21 Active Get Fit Jump Rope
Forever 21 Active Get Fit Jump Rope ($6)
"Push Harder" Blender Bottle
"Push Harder" Blender Bottle ($12)
Gaiam Be Inspired Yoga Mat
Gaiam Be Inspired Yoga Mat ($18, originally $25)
Forever 21 Active "Not Tomorrow Today" Tank
Forever 21 Active "Not Tomorrow Today" Tank ($13)
Fitlosophy "Goal Getter" Fitspiration Journal
Fitlosophy "Goal Getter" Fitspiration Journal ($17)
Nike Women's Leg-A-See Just Do It Leggings
Nike Women's Leg-A-See Just Do It Leggings ($45)
Running Poster Download
Running Poster ($5)
Custom Raising the Bar Tee
Custom Raising the Bar Tee ($23)
Denik Notebook "Now or Never"
Denik Notebook "Now or Never" ($12)
Ban.do Work It Out Bottle
Ban.do Work It Out Bottle ($20)
Forever 21 Active Rest Later Graphic Tank
Forever 21 Active Rest Later Graphic Tank ($13)
Stay Strong Decal
Stay Strong Decal ($5)
Luciana OK, but First Pilates Tee
Luciana OK, but First Pilates Tee ($34)
Yoga Poster Download
Yoga Poster Download ($5)
Fitlosophy Goal Getter Tank
Fitlosophy Goal Getter Tank ($25)
Ban.do Pizza Gym Bag
Ban.do Pizza Gym Bag ($28)
Forever 21 Active Inspire Graphic Leggings
Forever 21 Active Inspire Graphic Leggings ($20)
Erica Sara Hamsa & Believe Necklace
Erica Sara Hamsa & Believe Necklace ($78)
Good hYOUman What You Sweat Tank
Good hYOUman What You Sweat Tank ($42)
Stay Strong Poster
Stay Strong Poster ($10)
Nike Just Do It Yoga Mat 2.0
Nike Just Do It Yoga Mat 2.0 ($43)
Forever 21 Active Tough Graphic Tank
Forever 21 Active Tough Graphic Tank ($13)
Pottery Barn Home Office Quotes Framed Art
Pottery Barn Home Office Quotes Framed Art ($89-$99, depending on poster)
Forever 21 Active Step Up Open-Back Tank
Fitness Accessories Under $10
Shower your favorite fitness fanatic with the fuel and practical goodies they need for a healthy year for under $10! These stocking stuffers are the icing on the cake of a great holiday and can be used to make a really sweet gift basket, too.
Gaiam Thirsty Yoga Hand Towel
Gaiam Thirsty Yoga Hand Towel ($10)
adidas 2 Pack No-Show ClimaLite Socks
adidas 2 Pack No-Show ClimaLite Socks ($9, originally $12)
C9 Champion Adjustable Speed Jump Rope
C9 Champion Adjustable Speed Jump Rope ($5)
Body Glide For Her
Body Glide For Her ($8)
Clif Bar Iced Gingerbread
Clif Bar Iced Gingerbread ($2)
Vega Vitamins
Vega Vitamins ($20 for box of 20, $1 each)
CVS Cold & Hot Sore Muscle Spray Vanishing Scent
CVS Cold & Hot Sore Muscle Spray Vanishing Scent ($7)
Nike Sport Tie Headwrap
Nike Sport Tie Headwrap ($10)
Pacifica Underarm Deodorant Wipes
Pacifica Underarm Deodorant Wipes ($9)
nuun All Day Hydration
Tone It Up 8-Week Bikini Journal
Tone It Up 8-Week Bikini Journal ($10, originally $19)
Sweaty Betty Spiky Massage Ball
Sweaty Betty Spiky Massage Ball ($8)
Klorane Dry Shampoo With Oat Milk, Travel Size
Klorane Dry Shampoo With Oat Milk, Travel Size ($10)
Honey Stinger Caramel Waffle
Honey Stinger Caramel Waffle ($1)
FOREVER 21+ Active Reflective Fanny Pack
FOREVER 21+ Active Reflective Fanny Pack ($10)
Old Navy "Strong" Water Bottle
Old Navy "Strong" Water Bottle ($9)
Hugger Mugger 6' Cotton Cinch Yoga Strap
Hugger Mugger 6' Cotton Cinch Yoga Strap ($9)
Vega Sport Pre-Workout Energizer
Vega Sport Pre-Workout Energizer ($2)
Jack Black Intense Therapy Lip Balm
Jack Black Intense Therapy Lip Balm ($8)
Old Navy Go-Dry Ear Warmer
Old Navy Go-Dry Ear Warmer ($10)
Jelly Belly Sport Beans
28 Ounce BlenderBottle
Bella Hadid Is the New Face of Nike
Bella Hadid is dealing with her breakup from The Weeknd in the best way possible: she's getting to work! After recently announcing that she'll be walking in the Victoria's Secret Fashion Show, the 20-year-old supermodel just excitingly told her fans that she's the new face of Nike. To share the celebratory news, Bella posed in front of a New York City billboard that reads "New York Made".
"So excited to announce that I am OFFICIALLY PART OF THE @NIKE FAMILY! More coming very soon," she captioned the photo above. There has not been much information released about Bella's work with Nike, but her Snapchat photos indicate that a sneaker collection could be in the works.
Bella will be following in her older sister Gigi's footsteps as the face of a huge fitness campaign. Last month, Gigi laced up her gloves and teamed up with Reebok to represent the #PerfectNever movement. When she isn't on the runway, Bella can often be found rocking stylish athleisure and we cannot wait to see what she has planned with Nike.
Are Evening Workouts Good For You?
I don't like to work out in the morning. I'm not a morning person. The aroma of coffee isn't something that wakes me with a smile. The light shining through the blinds at the crack of dawn is something I avoid as much as possible. The heaviest thing I want to be lifting in the morning before work is my pillow. As I said, I'm not a morning person. But wait, we're supposed to work out in the morning, right? Actually, no. You don't have to. In fact, there are a bunch of reasons you should train at night. I do and it changed my life from the first time I tried it.
First things first: Let's put the elephant in the room to bed. You won't be kept awake by training in the evening. That's an old lie that morning people cooked up with their elaborate breakfasts while we were hitting the snooze button and getting a well-deserved rest. In fact, a National Sleep Foundation study found that there was no difference in the quality of sleep for those who exercised vigorously in the evening.
1. You'll sleep better!
Numerous studies like this one have shown that people who lift weights in the evening have better sleep quality and duration than those who lift in the morning or afternoon hours. So, it will actually help you sleep better at night. Not only is a good rest imperative for muscle growth and recovery, but sleeping deeper and longer will enable you to feel better and fully rested by morning. You should definitely be more perky and ready to face the day ahead.
2. You'll have better workouts!
In addition to helping you sleep better, several studies found that training in the evening was the path to significant greater muscular gains and improved endurance. What does that mean for you? You can get more out of your workout if you train at night!
3. You'll have lower blood pressure!
A Journal of Strength Conditioning Research study found that people who trained at night lowered their blood pressure by 15 percent more than those who worked out in the morning.
4. You'll have better results, sooner!
A study from The New England University of Birmingham found that those who work out in the evening can go 20 percent longer and at a higher intensity. That means even more burned calories at night and the residual benefits of better workouts: tighter arms, stronger legs, leaner abs, and an overall healthier life!
5. Your body will be primed to work out!
Not just because you will be getting more recovery sleep and burning more calories either. According to research, our cortisol levels are higher in the mornings, which can inhibit muscle growth. But, testosterone levels are higher in the evening, which will boost muscle growth. So this is a great way to get those results even quicker.
With all these amazing benefits of working out at night, are you ready to give it a try? Go ahead, mix up your routine and see how much better you sleep, feel, and advance in your fitness goals. It just might change your life!
