Category: Weight Loss Tips

A whole host of factors contribute to your weight, most prominently genetics, diet, and your level of physical activity. A lot of people struggle with losing weight and Americans spent over $33 billion in 2020 on weight loss products alone. However, losing weight doesn’t have to empty your wallet or disrupt your life. 

Almost anyone can drop a healthy amount of weight by following a regular workout plan and a healthy, sustainable diet (no juice fasts or paleo diets guys).

In this ultimate shred program, we’re going to give you an effective 12-minute full-body workout to help you lose weight, as well as tips on how to get the best out of the program.

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Top Weight Loss Tips For Your Full-Body Shred

There are many theories about weight loss and the factors affecting it. However, in simple terms, it involves taking in fewer calories than you burn in a day. According to most sources the average adult woman requires 2,000 calories a day, while adult males require 2,500 calories.

To lose a pound you need to burn about 3,500 calories a week or 500 calories a day. This involves several things.

First of all, you can increase the number of calories you burn by being more physically active and maintaining a regular exercise routine. This involves a workout that consists of compound exercises that involve multiple large muscle groups.

Adding high-intensity interval training (HIIT) to your workout is a great way to promote weight loss with cardio. HIIT involves alternating short bursts of high-intensity cardio workouts with periods of low-intensity workouts.

HIIT is one of the most effective forms of cardio for losing weight, building muscle, and improving your cardiovascular health. Studies have shown that HIIT also helps people avoid the weight-loss plateau, which is when you find it hard to lose weight after losing weight initially.

Incorporating a set of adjustable dumbbells allow you to perform a wide range of exercises targeting different muscle groups, from squats and lunges to bicep curls and shoulder presses, making them perfect for a comprehensive and intense full-body workout.

It’s also important to cut back on the number of calories you take in. This involves a healthy (and varied) diet consisting of whole grains, fruits, vegetables, and lean protein with plenty of fluids. Avoid restrictive diets which may not only be ineffective, but quite unhealthy and unsustainable in the long run.

11 Exercises You Can Do In 15 Minutes for a Full-Body Shred

Here are 11 full-body exercises that should be a part of your shred program. Get ready for your workouts by grabbing your adjustable dumbbells, a water bottle to stay hydrated, and a fitness mat for added comfort and support during floor exercises.

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. 3 Variation Climber – 1 Set, 30 Seconds

This is a variation of the Mountain Climber exercise which gives you an even larger range of motion. Using a weighted vest can add challenge and intensity on your exercise.

• Start with a high plank position with your back straight and core fully engaged.
• Perform a series of three motions by first bringing your right knee forward to the outside, then bringing it forward straight underneath you, and lastly bringing it forward while crossing it inwards towards your left arm.
• Return to the starting position and repeat the process with your left knee.
• Repeat this exercise for 30 seconds.

2. In & Out – 1 Set, 30 Seconds

This exercise is a great way to strengthen your core while also working out your legs. If this exercise is easy for you, try adding ankle weight to make it more challenging!

• Assume a V shape by leaning backward at a 45° angle with the floor by lifting your feet slightly off the ground.
• Place your weight on your sit bones and use your arms as supports by placing them by your sides with your palms pressed to the floor.
• While inhaling steadily, engage your core and smoothly extend both legs almost fully and flex them back to your chest while exhaling.
• Repeat this exercise for 30 seconds.

3. Push-Up Shoulder Tap – 1 Set, 30 Seconds

Push-ups are a great way to tone your upper body, especially your arms and shoulders.

• Start in a standard push-up position with your back straight, your arms slightly more than shoulder-width apart, your feet about hip-width apart, palms pointing forward, and your core muscles fully engaged.
• Lower yourself until your elbows form a 90-degree angle.
• Rise back up and tap your right shoulder with your left hand.
• Perform the same motion but this time tap your left shoulder with your right hand.
• Repeat this exercise for 30 seconds.

4. Plank Hop Jacks – 1 Set, 30 Seconds

Plank Hop Jacks are a great exercise for your core and hip muscles.

• Start in a high plank position with your back straight, your arms slightly more than shoulder-width apart, your feet about hip-width apart, and your core muscles fully engaged.
• While maintaining the high plank position quickly jump both feet out wide to each side.
• After that return them together as quickly as you comfortably can, similar to doing a horizontal jumping jack.
• Repeat this exercise for 30 seconds.

Ensure you use thick non-slip mat for comfortable and stable surface while you engage your core.

5. Arm Cross Side Lunge – 1 Set, 30 Seconds

This is a great variation of the standard lunge that adds even more motion by involving your arms too.

• Stand by standing with your feet about shoulder-width apart and your arms stretched out in front of you.
• Take a large step to the side with your right leg from a standing position while keeping your left foot in that same spot.
• Lower your hips until your right thigh is parallel to the floor and your right knee is directly over your ankle, your left leg should be fully extended to the side.
• At the same time spread your arms wide out to either side.
• Push off with your right foot and return to the starting position while bringing your arms back together.
• Perform this same motion with your left leg.
• Repeat this exercise for 30 seconds.

Wearing proper workout shoes is essential to provide support and stability during exercise, helping to prevent injuries and optimize performance.

6. Curtsy Lunge Side Kick – 1 Set, 30 Seconds

This is a great exercise to work out your outer and inner thighs.

• Start in a standing position with your feet about shoulder-width apart.
• Perform a curtsy lunge by crossing your right foot behind your left foot and enter a lunge position with your left thigh parallel to the ground.
• Return to the starting position, but at the top of the motion perform a side kick with your right foot.
• Perform this same motion with the opposite leg.
• Repeat this exercise for 30 seconds.

7. Cross Dabs – 1 Set, 30 Seconds

Cross Dabs are a full-body motion that is great for burning calories. Wearing a weighted vest adds resistance to your movements, intensifying the workout and helping to build strength and endurance in your upper body and core muscles.

• Start in a standing position with your feet together and your arms sticking straight out to both sides.
• Jump into the air while kicking out your feet slightly more than shoulder-width apart and bringing your arms together over your head so that you land in this stance.
• Jump again and this time return to the starting stance with your feet together and your arms by your side.
• With each jump alternate between bringing your left and right arms towards your chest (just like the popular dance move the exercise was named after).
• Repeat this exercise for 30 seconds

8. Tricep Dip Kick – 1 Set, 30 Seconds

The Tricep Dip Kick is a true full-body exercise that engages your upper body, core, and lower body.

• Start by sitting on the mat with your legs bent so your feet are flat against the ground and support yourself in your arms by placing them behind you.
• Lift your body slightly off the ground by balancing on your feet and palms.
• Alternate between extending your right and left legs.
• Repeat this exercise for 30 seconds.

9. Plank Walk – 1 Set, 30 Seconds

Plank Walks are a great combination exercise for your core and arms. It may be a bit tricky at first, but you’ll soon master the motion.

• Start in a high plank position with your core engaged.
• Take a step to the right by first placing your right arm and right leg to the side, followed by your left arm and left leg.
• Repeat this same exercise on the alternate side (left arm and left leg first).
• Repeat for 30 seconds.

10. Groiners – 1 Set, 30 Seconds

This is an advanced form of the classic Mountain Climber exercise but is great for your core.

• Start with a high plank position with your back straight and core fully engaged.
• Bring your right foot forward as far as you comfortably can and place your right sole flat against the ground.
• Return to the starting position and repeat the process with your left foot.
• Repeat this exercise for 30 seconds.

11. Squat Kicks – 1 Set, 30 Seconds

This exercise helps you work out your glutes and thigh muscles. By placing the resistance band around your thighs, you can engage your hip abductors, intensifying the exercise and targeting additional muscles for a more comprehensive lower body workout.

• Start in a standing position with your feet shoulder-width apart.
• Keep your back straight and lower your body by bending your knees until your thighs are parallel to the ground while pushing your hips back.
• Return slowly to the starting position.
• When you’re back in the standing position perform a side-kick by raising one leg to the side without bending your upper body.
• Perform the same motion with the other leg.
• Repeat this exercise for 30 seconds.

FAQs

• Is cardio or strength training better for weight loss?

While cardio is better for weight loss in the short term, combining both cardio and strength training is the most effective way of promoting weight loss and building your overall physique.

• What is a realistic weight loss goal?

Realistically you can lose about a pound of weight a week with a strict diet and regular exercise.

• How can I make my weight loss diet sustainable?

Avoid restrictive diets and ensure that all the food groups are represented in healthy amounts. To make your weight loss diet sustainable, consider incorporating the following products:

1. Leafy Greens: Foods like spinach, kale, and Swiss chard are low in calories and high in fiber, which helps you feel full longer.
2. Lean Proteins: Chicken breast, turkey, tofu, and fish provide essential protein for muscle maintenance and satiety without excess calories.
3. Whole Grains: Quinoa, brown rice, and oats are nutrient-dense and keep you fuller for longer due to their high fiber content.
4. Fruits: Berries, apples, and oranges offer natural sweetness and are packed with vitamins, antioxidants, and fiber.
5. Nuts and Seeds: Almonds, chia seeds, and flaxseeds provide healthy fats, protein, and fiber, making them great for snacks or adding to meals.
6. Legumes: Beans, lentils, and chickpeas are rich in protein and fiber, helping to keep you satisfied and supporting weight loss efforts.
7. Greek Yogurt: High in protein and probiotics, it can help with digestion and keeping you full between meals.
8. Healthy Fats: Avocados, olive oil, and fatty fish like salmon provide essential fatty acids that support overall health and satiety.
9. Water Bottle: Staying hydrated is crucial for weight loss, and having a water bottle on hand encourages regular water intake.
10. Meal Prep Containers: These help with portion control and ensure you have healthy meals ready to go, making it easier to stick to your diet.

• How can I get toned without looking bulky?

Gaining significant muscle mass requires a strict diet and a dedicated workout plan. Focus on bodyweight exercises or perform higher reps with light weights, and you don’t have to worry.

Conclusion

Losing weight can be challenging at times. But with the right workout plan and a healthy diet, anyone can lose a few pounds. Follow the full-body workout routine and stick to our tips to get the best out of your weight loss program.

In this edition of our two-week shred workout challenge to lose weight, we’ll take you through one of the most demanding but rewarding exercise challenges out there – a full-body workout. This program isn’t focused on any particular muscle group or body part, but it is rather aimed at helping you to lose weight in a shorter period of time.

In this article, we’ll break down a comprehensive full-body workout to help you lose weight. We’ll also share some tips on how to get the most out of the program and answer some of your most pressing questions.

To get the most out of this workout, you will need comfortable workout clothes, running shoes, a workout mat and water to stay hydrated.

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If you’re crunch on time and have never been able to find enough time to go to the gym or workout, you will be best served by this article. The reason is that you can complete this exercise from the comfort of your home in under 15 minutes. This way, you can keep up with your exercise routine, without compromising your other daily activities.

If you’re ready to get started, here are 10 high-intensity exercises you can get started on. For more exercises, I have included a full workout video towards the end of this article with more exercises. You will also be able to see how each exercise is done visually.

Also in the body of this article, you will find workout illustrations and workout notes you can print out to save in your workout binder or tape to your wall for a faster workout routine. This way, you don’t have to go online or turn on any electronic devices before working out. You can simply grab the workout note you would like to work on for that day and get started!

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Overhead Jumping Jacks – 1 set, 30 secs

Jumping jacks are a great full-body motion that is great for burning calories.

• Start in a standing position with your feet together and your arms by your side.
• Jump into the air while kicking out your feet slightly more than shoulder-width apart and bringing your arms together over your head so that you land in this stance.
• Jump again and this time return to the starting stance with your feet together and your arms by your side.
• Repeat this exercise for 30 seconds.

2. Reverse Lunge Kick – 1 set, 30 secs on each side

Reverse lunge kicks are great for your core, glutes, and hamstrings.

• Start by standing upright with your hands at your hips.
• Take a large step backward with your right foot.
• At the same time lower your hips until your left thigh is parallel to the floor and your left knee is directly over your ankle.
• Your right knee should be bent at an almost 90-degree angle and pointing toward the floor with only the balls of your feet touching the floor.
• Return to the standing position by pushing your left heel into the floor and bringing your right leg forward.
• At the end of the motion add a front kick with the returning leg.
• Repeat this exercise for 30 seconds on both sides.

3. Burpees – 1 set, 30 secs

Burpees are a great way to exercise both your upper and lower body.

• Start in a standing position with your feet shoulder-width apart.
• Lower yourself into a squat and place your hands on the floor.
• Kick or step out with both your feet to enter a high plank position.
• Return to a squat by pulling your feet in and then return to the original standing position.
• Repeat this exercise for 30 seconds.

4. Reverse Plank Tap – 1 set, 30 secs

This is a variation of the plank which works well on the glutes, hamstrings, and core.

• Start in a reverse plank position by sitting on the floor with your legs fully extended.
• Place your palms on the floor slightly more than hip-width apart and lift your hips into the air. Your body should form a straight line from feet to torso with your face looking towards the ceiling.
• Make sure your hips are raised while you bend your right knee to about 90 degrees, and tap your right toes on the ground.
• Extend your right leg back to the starting position, and repeat the motion with your left leg.
• Repeat this exercise for 30 seconds.

5. Cycles – 1 set, 30 secs

This exercise is great for your abs, core, and legs.

• Sit with your weight on your sit bones by leaning backward at a 45° angle and lift your feet slightly off the ground.
• Place your arms behind you for balance and lift both legs slightly off the ground.
• Alternate between fully flexing and extending your right and left legs. Remember to keep your core engaged throughout.
• Repeat this motion for 30 seconds.

6. Mountain Climber – 1 set, 30 secs

Remember to keep your core engaged throughout this exercise.

• Start with a high plank position with your back straight, abdominal muscles fully engaged, your hands underneath your shoulder, and your head neutral.
• Bring your right knee forward underneath you as close to your left arm as possible while tightening your core.
• Return to the starting position and repeat the process with your left knee and right arm.
• Repeat the process for several sets and remember to control your breathing and engage your core muscles.
• Repeat this exercise for 30 seconds.

7. Reach Through – 1 set, 30 secs

This is a great variation of a crunch that works out your shoulders too.

• Start by laying on the ground with your back flat against the floor and your knees bent so the bottom of your feet are flat against the ground too.
• Extend both arms above your head and then bring them forward over your head to reach between your legs.
• Engage your core and perform a crunch as your arms reach between your legs.
• Return to the starting position.
• Repeat this exercise for 30 seconds.

8. Curtsy Lunge – 1 set, 30 secs

This is a combination of two great exercises which help you work out your outer and inner thighs, the lateral lunge and curtsy lunge.

• Start in a standing position with your feet about shoulder-width apart.
• Perform a curtsy lunge by crossing your right foot behind your left foot and enter a lunge position with your left thigh parallel to the ground.
• Return to the starting position.
• Perform this same motion with the opposite leg.
• Repeat this exercise for 30 seconds.

9. Plank to Squat – 1 set, 30 secs

If you’re looking for a truly challenging full-body exercise then this is for you.

• Start in a high plank position with your feet about shoulder-width apart and your hands at the same width.
• Hold this position for a moment and then jump into a squat by bringing your legs forwards from underneath you.
• Hold the squat for a moment.
• Return to the starting position.
• Repeat this exercise for 30 seconds.

10. Reverse Crunch Variation – 1 set, 30 secs

Reverse crunches are super effective because they primarily target the abs and don’t cause any strain on your upper spine.

• Lie down with your back flat against the ground, your arms by your sides, and your hips flexed so your thighs are perpendicular to the floor.
• Flex your knees to about a 90° angle to your thighs making them almost parallel to the floor.
• Exhale slowly through your nose while contracting your core muscles and slowly bring your knees towards your chest by lifting your hips as far off the floor as you can while keeping your upper back flat against the floor.
• Hold this position for 2-3 seconds then slowly return to the starting position.
• Repeat this exercise for 30 seconds.

For the video instruction on how to effectively perform this workout, please take a look at Chloe Ting’s popular Two Weeks Shred Challenge workout video.

Tips on How to Get the Best Out of Your Two-Week Program

Here are some tips to help you get optimal results with our ultimate two-week full-body workout weight loss program.

a. Your Diet Is Key

Exercise is great, but without focusing on your diet you won’t get the best results. Cut down on your total calories and focus on healthy alternatives with high fiber content, healthy fats, and tons of protein. Cut down on processed sugars and remember to stay hydrated.

b. Focus on Compound Exercises

Compound exercises are the best for weight loss because they work out more muscle groups and therefore burn more calories. They also mimic functional movements which we perform every day, making them great for your balance and posture too. Remember to focus on your form and engage your muscles throughout the workout.

c. Add Some Challenges to Your Workout

Your body is surprisingly good at adapting to challenges, so it’s important that you push yourself a bit more with each workout. Add some resistance training with resistance bands or free weights. You can also use medicine balls, ankle weights, or add plyometric exercise routine to your workout.

 Plyometric exercises are cardio exercises that involve jumping or explosive movement, which gets your heart racing and sweating quickly. Examples of plyometric exercises includes, skipping, jumping rope, hopping, lunges, jump squats, and clap push-ups

d. Get Enough Sleep

Sleep is important for both exercising and losing weight. It helps your muscles recover and grow, while at the same time promoting healthy weight loss. Several studies have linked poor sleeping patterns to difficulties in losing weight and even unhealthy weight gain.

e. Be More Active

Weight loss and physical fitness involve more than spending half an hour working out every day. It’s a constant action that should be a part of your everyday life. So walk more, stand more, dance more, and add a bit of motion to everything you do. You can monitor your daily activities with a smartwatch such as an Apple watch.

Frequently Asked Questions about Weight Loss

• Can you lose weight in a specific part of your body?

The best way to lose weight is through full-body workouts that can help you lose weight all over your body. It’s also crucial that you maintain a healthy diet, so that your workout routine can be more effective.

• Why are compound exercises the best for weight loss?

Compound exercises are the best exercise for weight loss Because they recruit more muscle groups and burn more calories than isolation exercises.

Compound exercises are exercises that work multiple muscle groups at the same time. For example, a squat works the quadriceps, glutes, and calves.

• How much weight can you realistically lose in two weeks?

With a healthy eating and exercise habits, you can expect to lose about 1-2 pounds per week, which means that you can expect to lose up to four pounds in two weeks.

Final Thoughts

Though this is a two-week program, your journey towards weight loss and physical fitness is lifelong. Remember that the goal isn’t just to achieve a certain weight or body type, but to wake up everyday happier and healthier.

It may seem far-fetched but you can lose a significant amount of weight in two weeks. All it takes are a few simple exercises, healthy habits, and lots of persistence.

In this post, we will be sharing some effective workout routines that is perfect for beginners and that you can do anywhere.

To get expected results in a limited amount of time, you can do these exercises everyday for 14-days. You also want to change up your diet so that you are eating healthier foods that can help to speed up your weight loss journey. There are so many diets out there, so it’s up to you to choose the best option that fits your goals and lifestyle.

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5 Tips for Losing Weight Quickly (and Safely) in 2 Weeks

Exercise is a very important component of weight loss. However, a healthy short-term weight loss plan involves more than countless crunches and marathons on the machine row. Let’s take a look at some other quick tips which can help you shed some weight.

a. Be Realistic With Your Goals

This is the key thing to keep in mind during a short-term weight loss plan. Most studies have shown that the average person can drop about 2 pounds per week, meaning that you should expect to lose about 4 pounds over 2 weeks. Some people may lose more, others less. However, don’t expect a drastic change. Remember weight loss is a long-term goal.

b. Cut Down on Calories

At the very core of the principle of weight loss is math. You shed pounds when you burn more calories than you take in and vice versa. The number of calories required by an individual varies based on age, height, sex, level of activity, and other factors such as pregnancy, and metabolism. Generally, it’s assumed to be about 2,000 calories a day for women and 2,5000 a day for men.

A pound of fat contains about 3,500 calories. Therefore, 4 pounds is about 14,000 calories. This means you have to take in 1000 calories less than what you need every day to lose 4 pounds in 2 weeks. You can calculate your daily recommended caloric intake based on your sex, height, weight, and activity level here.

Instead of eating high calorie white rice, quinoa was the best alternative with high protein and fiber. Replace ice cream with frozen Greek yogurt for a creamy treat that’s higher in protein and lower in calories.

c. Stick to a Healthy Diet Plan

Exercise is great, but a significant part of weight loss also takes place in the kitchen. Cut down on the calories you take with each meal, avoid empty calories such as sugar and processed foods. Stick to lean proteins (like chicken breast, egg, lentils, etc.), whole foods and stay well hydrated. 

d. Invest in Some Cardio

Mixing a bit of cardio with strength training is an effective way to shed pounds and also helps you add a little variety to your workout.

This could involve jogging, swimming, cycling, brisk walking, or even sports. Jumping rope and stair stepper are also an excellent cardio exercise at home with numerous benefits.

About 60 minutes of low-intensity cardio or 30 minutes of mid-intensity cardio every day is a great way to encourage results within two weeks.

e. Focus on Strength Training Exercises

Strength training is great for weight loss because not only does it help your body look trim and toned, but individuals with higher muscle mass burn more calories. Muscles are energy-consuming powerhouses, so increasing your muscle mass can help you shed pounds much more quickly than cardio alone.

Focus on functional exercises which involve several large muscle groups, incorporating tools like dumbbells and resistance bands, and consider adding high-intensity interval training (HIIT).

Get Plenty of Sleep

Unfortunately, sleeping does not burn calories. However, a healthy sleep schedule is quite important when it comes to weight loss.

Not only does it give your body time to heal and rejuvenate, but studies have also linked poor sleeping habits to poor weight loss results, increased cravings, and even chronic fatigue.

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Burpees – 1 Set, 30 Seconds

Burpees are a great way to start your workout and exercise both your upper and lower body.

• Start in a standing position with your feet shoulder-width apart.
• Lower yourself into a squat and place your hands on the floor.
• Kick or step out with both your feet to enter a high plank position.
• Return to a squat by pulling your feet in and then return to the original standing position.
• Repeat for 30 seconds

Adding ankle weights into burpees adds extra resistance, intensifying the lower body engagement and calorie burn

2. Squat In and Out – 1 set, 30 secs

In and out squats help you shred weight by engaging the glutes which are a very large muscle group and require tons of energy.

• Start in a standing position with your feet placed closely together.
• Bend into a squat while kicking your feet apart till they are slightly more than shoulder-width apart.
• Return to the standing position while pulling both feet back together.
• Remember to keep your back straight with your glutes and core engaged.
• Repeat for 30 seconds.

Incorporating dumbbells into squats adds resistance to target your leg muscles effectively, increasing the intensity of the exercise.

3. Reverse Lunges – 1 set, 30 secs on each side

Reverse lunges are great for your core, glutes, and hamstring muscles. It also puts less stress on your knee joint, making it a safer exercise.

• Start by standing upright with your hands at your hips.
• Take a large step backward with your right foot.
• At the same time lower your hips until your left thigh is parallel to the floor and your left knee is directly over your ankle (forming a 90-degree angle at the knee).
• Your right knee should be bent at an almost 90-degree angle and pointing toward the floor with only the balls of your feet touching the floor.
• Return to the standing position by pushing your left heel into the floor and bringing your right leg forward.
• Alternate this motion between both legs.
• Repeat for 30 seconds.

To reduce the risk of discomfort or injury on hard surfaces while doing this exercise, using a workout mat can provide stability and cushioning, ensuring proper form.

4. Cross Mountain Climbers – 1 set, 30 secs

This exercise is a great way to engage your core (especially your obliques and hip flexors) and exercise your glutes too. Using gliding discs can enhance the effectiveness of cross-body mountain climbers by increasing the challenge to your core and improving overall balance and coordination.

• Start in a high plank position with your core engaged, your back straight, and your hands shoulder-width apart.
• Bring your right knee up as close to your left elbow as you can, then return it to the starting position.
• Perform the same action with your left knee and right elbow.
• Alternate between both legs and remember to contract your core as you bring your knee forward.
• Repeat for 30 seconds.

5. Plank Jacks – 1 set, 30 secs

Plank jacks are great for your core and hip muscles.

• Start in a high plank position with your back straight, your arms slightly more than shoulder-width apart, your feet about hip-width apart, and your core muscles fully engaged.
• While maintaining the high plank position quickly jump both feet out wide to each side.
• After that return them together as quickly as you comfortably can, similar to doing a horizontal jumping jack.
• Remember to keep your pelvis stable, your body straight, and avoid raising your hips towards the ceiling.
• Repeat for 30 seconds.

6. Up and Down Planks – 1 set, 30 secs

This is a great way to exercise your upper body while keeping your core engaged.

• Start in a high plank position with your arms placed shoulder-width apart, your hips slightly raised, and your feet about hip-width apart.
• Descend into a low plank position by first placing your right elbow flat against the floor and then your left elbow.
• Return to the high plank position and repeat this process starting from the left side.
• Perform several repetitions of this exercise and remember to keep your core engaged.
• Repeat for 30 seconds.

7. Bicycle Crunches – 1 set, 30 secs

Bicycle crunches are great for weight loss because they combine several large muscle groups into functional movements.

• Start with your back flat against the ground, your arms placed behind your head, and your legs extended fully.
• Engage your core and lift both legs off the floor while still extending your hips.
• Bring your right knee towards your chest by flexing your right hip and right knee at the same time while lifting your left shoulder several inches off the floor until your left elbow and right knee almost touch.
• Alternate this motion by using your left knee and right elbow.
• Repeat for 30 seconds.

8. Jumping Lunges – 1 set, 30 secs on each side

Jumping lunges are a bit advanced, but with a little practice, you’ll master the technique in no time.

• Start by standing upright with your hands at your hips and take a large step backward with your right foot.
• At the same time lower your hips until your left thigh is parallel to the floor and your left knee is directly over your ankle.
• Your right knee should be bent at an almost 90-degree angle and pointing toward the floor with only the balls of your feet touching the floor.
• Return to the standing position by pushing your left heel into the floor and bringing your right leg forward.
• While returning to the standing position add a jump and bring the alternate foot forward then perform the exercise again with the other side.
• Repeat for 30 seconds on each side.

9. Jumping Jacks – 1 set, 30 secs

Jumping jacks are a full-body motion that is not only fun but also great for burning calories, especially when performed with non-slip workout shoes.

• Start in a standing position with your feet together and your arms by your side.
• Jump into the air while kicking out your feet slightly more than shoulder-width apart and bringing your arms together over your head so that you land in this stance.
• Jump again and this time return to the starting stance with your feet together and your arms by your side.
• Repeat for 30 seconds.

10. Lateral Lunge Curtsy – 1 set, 30 secs on each side

This is a combination of two great exercises which help you work out your outer and inner thighs, the lateral lunge and curtsy lunge.

• Start with a lateral lunge taking a large step to the side with your right leg from a standing position while keeping your left foot at that same spot.
• Lower your hips until your right thigh is parallel to the floor and your right knee is directly over your ankle, your left leg should be fully extended to the side.
• Return to the standing position and then perform a curtsy lunge by crossing your right foot behind your left foot and enter a lunge position with your left thigh parallel to the ground.
• After performing a set of repetitions, alternate this exercise using the other side of your body.
• Repeat for 30 seconds.

11. Reverse Lunge Kicks – 1 set, 30 secs

Reverse lunge kicks are great for your hamstrings and glutes, while the kicks help you work out your anterior thighs too.

• Start by standing upright with your hands at your hips and take a large step forward with your right foot.
• Lower your hips until your right thigh is parallel to the floor and your right knee is directly over your ankle.
• Your left knee should be bent at a 90-degree angle and pointing toward the floor with only the balls of your feet touching the floor.
• Return to the standing position by pushing your right foot into the floor and taking a step backward with your right leg.
• When in the starting position perform a front kick by lifting your right foot as high as you comfortably can.
• Alternate this exercise between both legs.
• Repeat for 30 seconds.

Enhance your comfort and stability with non-slip workout shoes to execute the exercise safely and effectively while targeting your leg muscles.

12. Reverse Plank Tap – 1 set, 30 secs

This is a great variation of the plank exercise and works well on the glutes, hamstrings, and core.

• Start in a reverse plank position by sitting on the floor with your legs fully extended.
• Place your palms on the floor slightly more than hip-width apart and lift your hips into the air. Your body should form a straight line from feet to torso with your face looking towards the ceiling.
• Make sure your hips are raised while you bend your right knee to about 90 degrees, and tap your right toes on the ground.
• Extend your right leg back to the starting position, and repeat the motion with your left leg.
• Repeat for 30 seconds.

13. Reverse Crunch – 1 set, 30 secs

If you’re feeling bored of normal crunches here is a great variation you can try out. Adding workout mat to support your lower back during the exercise movement.

• Start by lying down with your arms by your sides.
• Raise your legs and flex your hips and knees until your thighs are perpendicular to the floor and your knees are bent at a 90° angle. 
• Engage your core and then bring your knees up towards your chest and raise your hips off the floor using your abdominal muscles.
• Hold this position for a moment, then slowly lower your legs back to the starting position.
• Repeat for 30 seconds.

This post was inspired by Chloe Ting’s Two Weeks shred program where she hares quick work outs to do everyday for two weeks. If done consistently and with a healthy diet, you will see expected results. To watch the full workout video of this program, please check out the video below.

FAQs about weight loss

• Can I really lose weight in two weeks?

Certainly, it’s very possible to lose a significant amount of weight in two weeks if you follow the right diet and workout routine.

• How much weight can you lose in two weeks?

Realistically you can shed as much as 1-2 pounds per week, giving you about 2-4 pounds of weight loss over 2 weeks.

• What exercises burn belly fat in two weeks?

Unfortunately, no exercise burns “only” belly fat. However, focusing on whole body workouts which burn calories and incorporate core exercises is a great way to lose weight and tone your abdominal muscles as well.

• Is cardio or strength training better for weight loss?

Though cardio burns more calories per workout, combining cardio with strength training is an amazing way to fast-track your weight loss process.

The Bottom Line

Losing weight in 2 weeks is possible if you follow these basic principles and exercises. Remember to be realistic with your goals and understand that weight loss is a long-term journey, but a short-term shred is a great way to start. Weight loss doesn’t just make you look better, it makes you healthier and happier too.