Why Weight Training May be the Workout You’ll Need Should You re Attempting to lose weight


When Cardio is KILLING Your Gains (VIDEO PROOF!)

Video taken from the channel: ATHLEAN-X™


How Many Reps and Sets to build muscle, gain strength or lose weight?

Video taken from the channel: Redefining Strength


Cardio vs Weights (Fitness Influencers LIE to YOU!)

Video taken from the channel: Shelley Darlington


Total Body Strength Training Without Weights for Women | Home Workout (No Jumping) | Joanna Soh

Video taken from the channel: Joanna Soh Official


Can You Lose Weight with 15 Minute Workouts? Are Short Intense Workouts Enough to Change Your Body?

Video taken from the channel: FitnessBlender


Why You’re Not Losing Fat (4 HIDDEN Mistakes You Don’t Realize You’re Making)

Video taken from the channel: Jeremy Ethier


How To STOP Cardio From Killing Your Gains (3 WORST Mistakes You’re Making)

Video taken from the channel: Jeremy Ethier

STRENGTH TRAINING HELPS BUILD LEAN MUSCLE “Aerobic exercise is actually the most effective in losing weight, however, it’s not the best at burning fat and increasing lean mass (muscle),” says Noam Tamir, C.S.C.S., founder of TS Fitness. When you’re losing weight strictly through cardio, it’s normal to lose muscle and fat. Research shows it can also boost heart health, improve cholesterol and increase bone density. It also slows the inevitable strength decline as we age, as it keeps our muscles from turning to mush-and being replaced with fat-as we get older. Oh, and one thing weight training doesn’t do: it won’t make you bulk up.

Read on for more on why strength training is the best exercise for weight loss. Strength training helps build lean muscle. “Aerobic exercise is actually the most effective in losing weigh. 1 day ago · Personal trainer Alex Solomin shared the story of how he lost 135 pounds thanks to simple changes to his diet and workout and regained his self-confidence.

You have to lose weight, you need. Yes, exercise, including resistance training, is essential for general health, weight loss, and weight maintenance, but don’t forget that diet is No. 1 when it comes to weight loss.

Research shows. Strength training is just one part of your weight loss progress. Not only does strength training help you burn calories but also the sculpt and tone you look for. Strength training also helps you increase your metabolism as well.

Each pound of muscle you put on can help your body burn an. Adding resistance training to your routine has been shown to increase lean body weight by one pound per month and decrease fat by one pound per month, which comes out to, uh, zero pounds lost per. Strength training is important for weight loss since it helps you increase muscle mass. Because of this, it is commonly said that building muscle is the key to increasing your resting metabolism — that is, how many calories you burn at rest. One study measured participants.

Some studies have found that a cardio workout prompts exercisers to lose more weight in less time. So, if you have the high school reunion or destination wedding coming up, grab those running shoes. Strength Advantages.

For longer-term benefits, though, strength training builds muscle — unlike cardio, which can cause some muscle mass loss.

List of related literature:

Because muscle burns calories so much more efficiently than fat, resistance training is an effective way to stay lean, even without losing weight, and also to fuel more sustainable high energy.

“The Way We're Working Isn't Working” by Tony Schwartz, Catherine McCarthy, Ph.D., Jean Gomes
from The Way We’re Working Isn’t Working
by Tony Schwartz, Catherine McCarthy, Ph.D., Jean Gomes
Simon & Schuster UK, 2010

Finally, strength training has to be part of a lifestyle and healthy living, because by increasing the body’s proportion of lean muscle mass, it also increases metabolism and in the process burns more calories than a sedentary lifestyle.

“Total Training for Young Champions” by Tudor O. Bompa
from Total Training for Young Champions
by Tudor O. Bompa
Human Kinetics, 2000

The point is to make sure that your body’s needs are put first and foremost in order to get the biggest benefit from your training.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

Because resistance training can preserve or even increase muscle mass during weight loss, this type of exercise for those older men and women who must lose weight may be of genuine benefit.

“Brocklehurst's Textbook of Geriatric Medicine and Gerontology” by Howard M. Fillit, Kenneth Rockwood, Kenneth Woodhouse
from Brocklehurst’s Textbook of Geriatric Medicine and Gerontology
by Howard M. Fillit, Kenneth Rockwood, Kenneth Woodhouse
Elsevier Health Sciences, 2010

This is especially true when working with resistance bands, dumbbells, and dynamic movements, because the risks of injury increase dramatically when you lose control of the weight or compromise your body position.

“The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.” by Chris Carmichael, Jim Rutberg
from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.
by Chris Carmichael, Jim Rutberg
VeloPress, 2017

Plus, the extra muscle you build through strength training means that in the long term your body keeps burning calories at rest just to keep that new muscle alive.

“The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life” by David Zinczenko, Ted Spiker
from The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life
by David Zinczenko, Ted Spiker
Rodale Press, 2010

Same goes for physique training—resistance training will get you to your goal in a fraction of the time.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Just because a workout feels challenging doesn’t mean that it can make the desired changes to your body.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

This is still an important focus, but incorporating some strength training is also important because it helps build muscle mass (which in return improves your metabolism, as explained in Chapter 8).

“The Glycemic Index Diet For Dummies” by Meri Raffetto, RD, LDN
from The Glycemic Index Diet For Dummies
by Meri Raffetto, RD, LDN
John Wiley & Sons, 2010

It’s also important to understand that the key to resistance training is not the calories you’ll burn while doing it, but the residual increase in your metabolism that results from doing the exercises.

“The Body Reset Diet: Power Your Metabolism, blast Fat and Shed Pounds in Just 15 Days” by Harley Pasternak
from The Body Reset Diet: Power Your Metabolism, blast Fat and Shed Pounds in Just 15 Days
by Harley Pasternak
Simon & Schuster UK, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Hope you enjoyed this one! I’m here to help you save your gains in any which way possible ��. Comment below what you’d like to see next!��

  • Thank you, everyone tells me 15-20 mins is enough but it’s not especially as I’m trying to lose weight at the moment, I try to do between 30 45 min a day combining cardio & strength and watching what I eat

  • Look y’all all working out is healthy lift one day do cardio the next or do cardio in the morning and life at night after about a 6 hour time period it all depends on your schedule.

  • Gahhh it so annoying when people comment “oh cardio is more important.” I agree having a healthy heart is extremely important. But then again this channel is about building muscle, not running a marathon so why are these people even here?

  • i learned about the first mistake the first time i ever did 30min cardio before weight lifting, i suddenly lost a massive amount of strenght and was out of gas after just 2 series (i didnt do cardio before at all so it had much more impact)
    Edit:i dont consider running for longer as losing gains, running faster and longer is also Gains for me xD

  • Well I don’t care if my muscle won’t gain too much as long I can walk/run for 12km everyday single day, push-up sit-up 15mins of jumping rope and squats… I just want to get shredded

  • I am mainly trying to loose weight. That’s my main goal. But I don’t want to be just skinny. I want to have a good frame. So I am I have a routine of compound movement weight lifting exercises. Afterwards, like moments after I do about 20 or more minutes of cardio.

    Do you think I can make this routine of mine better?

  • Cardio is more important than big muscles for most sports. Even the ones involving a lot of strength like combat sports. Sacrificing cardio to big muscles makes no sense to any real sportsperson (ok, maybe not to the world weightlifting record holder, but that’s the only one).

  • Funny. Athletes couldn’t compete if they followed this advice… unless it’s completely focused on muscle gain and not athleticism.

  • jog and cycling in calm morning with fresh air is more relaxing than only play with metal plates in indoor room all the time. do both!

  • dude come on, jumping rope does hit your calves but cycling also does that, if you actually know the technique of jumping rope it does not impact your muscles as much as running. Jumping rope will help you a lot to achieve a flat abdomen because if you jump sucking your belly in it works the muscle that’s underneath the abs and the midsection as a whole, the up and down movement also activates your lymphatic system (which accelerates the movement of fat) better than cycling. It also burns more calories in less time. Don’t shy away from jump rope, it’s amazing for your body

  • As an athlete I couldn’t imagine skipping cardio just to have a slightly sharper look body, who wants to be jacked but not able to clear a 6 minute mile? It just seems fake to me but HEY just my personal opinion, everyone’s got different priorities

  • I’ve been doing a mix of hiit and other workouts for at least 40 60 mins per day, does that sound about right for losing flab and toning up? This is paired with a fresh diet and lots of walking x

  • I sleep at 10pm wake up at 5am eat 5 egg whites boiled do intense cardio for 10-15min everyday then do my weight training at 8:30 and take when isolate(myprotein) one scoop i am 17 years old consuming 180gm of protein with height of 5ft11inch with 160 pound weight is this plan good for me? I only take 25gm of protein from whey rest from solid food i drink a lot of water i am half the time at toilet i consume 2200 calories i want to build muscles please any tips would be appreciated

  • But what if my focus IS cardio improvement and not to just get gains in the weight room? I hit the weights but i’m aiming to be better at running

  • Just for anyone who is curious:
    I lost 60lbs doing 16-20 mins of HIIT (specifically Fitness Blenders HIIT) and 10-15 mins of strength training afterwards (either Fitness Blender’s videos or Chloe Ting’s).
    If you’re short on time and money, you can still reach your goal!

  • I have been doing 10000 steps for about 3 years now. I have just started weight training for about 15-20 mins in morning and doing 10kms of cycling at moderate speed in the evening or normal walking for about 5000-6000 steps. Is this strategy fine?

  • My trainer has been working out and exercise for 30 years, this is the exact opposite of how he told me to train, it’s really confusing having so many work out tip videos online and available, everyone’s advice contradicts the video I watch prior.

  • I have watched a lot of certified professional trainers on YouTube about workout and diet for muscle gain and fat loss but got disappointed every time with the results. The thing I like about your videos is that you don’t overcomplicate things and your methods actually work! Thanks man.

  • Great article on why not to do endurance training while trying to gain strength and muscle mass. https://www.outsideonline.com/2270846/how-build-strength-and-endurance-simultaneously

  • I’m really glad I came across this video cause for a second I thought I was the only one who felt this way. I actually lost 26lbs and was able to grow my �� by eating clean and lifting weights only.

  • now this is why you shoudnt listen to different so called bodybuilders, everyone has their own way of working out, people should go and check out bollywood actor amir khans weight loss and body building, he got that body by doing THE EXACT OPPOSITE OF THIS VIDEO!! he was doing intense weight lifting, then resting and then was taken for a run, check out his video, plus this video doesnt apply to beginners, theres no harm in doing weights and then taking a 10-15 min rest and then moderate to high intensity cardio, why is there no harm in doing it? coz if u eat the right foods after a work out (proteins) that helps repair your muscles and replace all the depleted glycogen. what is important is, COMBINATION OF WEIGHT-LIFTING AND CARDIO IS A MUST FOR WEIGHT LOSS

  • it’s not counterproductive if its gonna take a little longer to build more muscle. The idea is your body is spending the time to also build your cardio so of course, it will take longer to build pure muscle. But how useless are you if you just build muscle. If you wanna move shit and be strong in real-life scenarios, do your cardio. Not hating on you Jeremy, I think you did a good job of looking at both sides.

  • I was gonna jump on all my junkfood before watching this.

    However I don’t understand why some app tell me that to lose a pound a week I should eat 2,134 calories per day, another one is saying 2000 and another one is 1900.

  • i find it difficult to understand. iam kind of overweight and i don’t know if i should lose fat first and then build muscle or build muscle first then cardio.

  • Depends on the person i think!
    I do moderate cycling 45 minutes 4-5 days outta the week @6 pm and weight training 1 hour 7 days a week @11 pm at night
    I see no fatigue or muscle loss but i only notice fat loss Not even Weight loss!
    I just add an extra 400 calories to my day!
    It’s all Calories in vs calories out!

  • Need help here. I’m in the army and we do cardio every weekday morning. I weigh 140 and am 5’9”. How can I keep doing cardio in the morning but get the gains?

  • I’ve just decided to do 3 days devoted solely to cardio and 4 to calisthenics and weight lifting. Doing it this way and combining a healthy diet is starting to give me positive results.

  • It’s so annoying because I absolutely love running but I want to build a nice body too. It seems like no matter how hard I try, I cant have both. So do I train for those 4 minute miles or do I build muscles for the ladies

  • That is totally informative, thank you. My question is, if it’s not recommended doing cardio before weight lifting, how should I warm up before exercising?

  • I am so completely confused. I just want to lose 10 lb and tone up. I love running for the mental benefits but I don’t want to end up skinny and flabby…more slender and tone.

  • I do 20 min strength training workouts 3 times a week in the mornings because I have a toddler who doesn’t let me get anything done lol. But I walk 4 flights of steps at work 6 times, two or three times a day 5 days a week. If I’m not walking the steps, I’m walking laps.

  • If my goal now to is lose weight first now should I focus on doing more cardio instead of weight lifting? I have been doing cardio 40 minutes in the morning and 40 in evening with few set of dumbell exercise after that. The result so far is quite good but its a long way to go since I need to shave more than 10 kg of extra weight lol

  • Thank you both SO MUCH for all your selfless hard work in making your knowledge so readily available to us. I have seen much improvement in my health and body since I’ve started using your videos. Each session is so clean and easy to follow. I recommend fitness blender to everyone I know is trying to get into shape. Thanks again for making me happier with myself. Blessing. =)

  • Cardio exercises help my mental health more than weight lifting. Cardio helps me lower my body fat percentage. Cardio helped me recover from surgery. Without Cardio I wouldn’t be walking today. Cardio helped me get the job I have today. But, cardio does nothing.

  • M3tabolic adaptation whether it exists doubles my body fat anf I ate very little, my metabolism slowed over time as I didn’t take cheat meals or diet breaks. I gained 11 pounds of running and walking up to 2 hours. Metabolic adapration can eliminate a deficir even up to 90 mins traininh daily as i don’t remember to eat i tend to eat just maintenance then expend about 600 calories i started maintaining then suddenly went up 2 pounds and that has made me not trust the process. I burn fx,k all. It wasnt water retention. I grew to hate exercuse and now I get injured running as the skin is pulling my quads. Im cutting out food items one by one but i think i might only require 1200 without exercise and i don’t walk much anymore. The 11 pounds destroyed my confidence. Im working on diet and light walking.

  • I wish I had seen this before… I kinda figured it out by my own… but is a great piece of advive. I am gettong there slowly… but I am ��

  • Never understood all the big fuzz of hard to lose weight. Just stop the mechanism of making us fat to begin with.

    Stop eating carbs!

    I went Keto and lost almost 20 lbs in two months with minimal exercises. Like 5 mins every other day. I’ve never eaten so much bacon and fatty meat before this diet. No calories counting. No starving. Just eating the right food and avoid the bad ones.

    Well, building muscles is different though. I would listen to Jeremy:)

  • I usually train full body three times a week and then rest the weekend. I use dumbbells for muscle definition. I see some progress. I want to use barbells, but I’m reluctant because I sustained a back injury a few years ago. When I get home my back doesn’t shut me down just tired, with minimal discomfort. I started using the MSM supplement. It seems to help some.

    I’m not asking you to be a doctor, but if you had an inured back would you stick with the dumbbells or try the barbells. I lost 10 pounds. I’m 5’10 and now weight 164. The lower belly felt is starting to SLOWLY melt away. I used some exercises from one of your recent videos. I also changed my diet. But I really want more definition all around. Thanks.

  • I lost 10kg but I can’t go lower and am stuck at 101kg. I weightlift regularly and keep good track of my calories. In addition I don’t use sauces and try to minimize hidden calorie traps as much as I can. I just don’t get why my weightloss is stuck

  • I can’t imagine myself measuring and weighing my food, keeping a journal and become obsessed with my body. This is a full time job! ��

  • Cardio conditioning and building strength are two different things and working both at the same time of the day with goal to raise quality of each is not a good idea. I don`t know why you need to wasting time with this because this is nothing new. Just basic principles.

  • I am 13 and am skinny fat I’m trying to gain muscle by doing exercises and going on a diet but whenever I try my mum forces me to eat something unhealthy so I’m stuck

  • Clear simple and direct,i wish others were like you,i feel i need a PHD or to be a mathematician to understand them,some talk for half an hour without giving any answers �� thanks

  • Great video and advise… all stuff I think I’v come to realise over the years. I might also of added a section highlighting the effects of eating too much sugar or simple carbhydrates.

  • I’ve tried everything ����‍♀️ I stopped eating food and just drinking water for a whole week I tried exercises I’ve tried going on walks riding my bike but nothing works I’ve tried eating slowly but there’s just nothing working I’m ready to just give up sometimes I think to my self like how did I get so unhealthy I use to be a cheerleader a dancer and won lil miss Dayton so what happened I was so active my life was so easy and I felt so perfect but now I just feel like i am actually cursed! ☹️ I rlly don’t know what to do anymore! Nothing is working ����

    I’m about to start my first year of high school and my goal was to be healthy and fit before school but now I don’t have a goal ����‍♀️ I wish magic was real ����

  • Can anyone help me?
    i was wondering in a meal package such as instant noodle, says the amount of total calorie is 320, should i also include its carbo into calorie? it got 42 carbo, which means its actual total calorie is 452, or the 320 total calorie already include its carbo and other nutrients?

    Its probaly a stupid question but i hope someone stumble upon this comment and able to answer it, thank you very much

  • You don’t need a food scale. You don’t even need a calorie calculator. Use common sense. Eat a lot of protein, it will keep you fuller longer and it actually requires more energy (calories) to digest. Yes, your body has to burn calories to absorb calories. Just eat less and exercise more! Work harder than yesterday, stop lying to yourself and stop making excuses and the results will come, I can promise you. �� ��

  • I personally leave 500 kcal every day for little snacks and things like that, that I wouldn’t count and it is working cause I lost 15 kg in this summer like this!

  • Probably the best video i have seen on how to loss weight. Thanks a lot bro for uploading this video, I lost 10 Ibs from following the procedure in this video and 20 Ibs from using this product https://tinyurl.com/y3c7euyd in just 20 days

  • Hey, this video was really, really motivating and informational. Thanks a lot!! I am going through a mentally difficult plateau and gained a lot of weight during corona due to going from cycling 10 hours a week to 0. It’s hard to get back but I can do it

  • So let me get this straight More weights and eating more and you will look great ������������������ she has obviously found a way to break the laws of thermo dynamics then?! �� Let’s recall what she just said she has given people the green light to move less eat more and train muscle whilst hoping the fat will magically dissappear! So whilst all the time putting more strain on the most important muscle in the body “THE HEART” so she is promoting a short and Happy life for many then!! ��‍♂️ And you are fricking listening to this so called professional guru?!!��‍♂️��������

  • Your content is gold… I’ve grown pretty tired of most content relating to nutrition and thought I knew it all but man… your content is a great refresher and tightly nit… subbed!

  • Quick question Do you really have to eat 6 mini meals a day or 3 meals a day? I only eat 2 small meals a day “lunch and Dinner”. Is it important to eat breakfast and why? Thanks ��

  • Just noticed I made an error on the graph at 6:35 the bar graphs are labelled opposite. The “400” one should be “perceived calories burned” and the “250” one should be “actual calories burned”. My bad!!

  • Hi Jeremy. Congratulations on your video “Why you’re no losing fat (4 HIDDEN mistakes you don’t realise you…” inspirational thanks for sharing. I Morine Barnes starve myself to death and kill myself exercising. LOL.

  • Well so much for my routine of 15-20 minutes/day. Any longer than that and I have to change my schedule a lot more drastically. I really like the short bursts, but doing them multiple times a day is tough how does that work with showering? One before work, 2 after and then don’t shower after those evening workouts?

  • I have been calorie-counting since February. Took April off because Covid & I have lost like 18lbs. I tried no carb & all those fab diets & NONE of them showed any results. Not like calories counting has. I’m going to start implementing a real workout soon. But don’t know where to start.

  • Lately I try and fit a warm up, 15 min workout and a cool down after a full day at work (not a office job, I’m on my feet the whole shift) and after watching this and thinking I was doing well I feel pretty poo:(

  • I am not sure if I understood this correctly, but for example if I burned 300kcal during my workout, therefore the meal after the workout should not exceed 300 kcal? It has to be 300 kcal or less?

  • so imma try doing this 4 days a week while doing a 20 min hiit workout for 2 days and have one day rest every week for 2 months.
    day 1: I went to stay at my cousins house for 2 weeks and I ate pretty unhealthy the whole time and I didn’t workout at all so my body isn’t really used to working out anymore so I only did 8 minutes of the workout. I will try again tomorrow and see if I improve

  • I’ve literally been dieting for so long that I guessed the avocado toast correctly off the top of my head. We love insulin resistance

  • if i‘m required to eat about 2,500 Calories a day, and i only eat about 1.500 Calories…
    is that unhealthy, and preventing me from losing weight?

  • I always overestimate the calories in my food, that way I never eat too much. I’ve lost about 7.5kg in nearly 7 weeks I’m more than halfway to my goal weight loss:) I literally eat no carbs now and no sugar, pretty much just meat and vegetables I know some people might not consider this unhealthy but god damn it works for me and I haven’t fallen off the wagon so don’t try and talk me out of it.

  • 3 most important steps in fat lose journey. Patience nothing comes over night. Eating the right food high protein low cards fats etc. And following a decent exercise fat burning workout aswell as doing alot of strength work.

  • Once I started weighing my Foods I saw major improvements. Measuring is good but for meat, oats, pasta etc measuring alone can be way off.

  • so how long should I workojt to loose body fat and build muscle? I know diet is the most important part of it combine with a good exercise program. I been lifting 3x a week not heavy just high reps and the other 2 or 3 days I been doing 30 min hitt workouts, like 40 sec on 20 off or 30 on 30 off

  • I am doing a 15-20 minutes long full body workout with dumbells at the morning before breakfast 5 days a week. At the evening I go for a 40 minutes walk.
    Most importantly I watch for my nutrition(no alcohol,no bread,mostly oatmeal,rice,chicken,turkey,fish,tons of vegetables)In 12 month I lost 20 kg of fat and gained some muscles.

  • I wish Daniel was gay, single and lived in London. Love your workouts and thanks for getting me through lockdown in England. The gyms finally open on Sat 25th here but I think I will continue with your fab workouts when I can’t be bothered with weights.
    Thanks again mate. ����������������

  • Between cleaning up my diet, eating mostly fresh foods that I prepare myself, and doing your videos every day, I dropped 55lbs over the course of half a year and have been keeping up with it for 2 years now, all thanks to you guys. I had tried other things that never seemed to work, but as soon as I found you guys the results were almost instant. Now my friends and boyfriend like to do your videos together when they come over! Thank you for everything you do! You are truly amazing and helping so many people be healthy and to help their bodies be the best they can be.

  • So what is a sufficient amount of time to see good results? I’ve been doing FB workouts that are roughly 35-40 minutes long but is that enough?

  • This is the first time Ive heard if you drop the reps you have to do more sets but you can increase the load. Im a beginner but I’ve studied so much I know what to do in a sense for a variety of exercises but my main issue is strength. Im going to try this today by decreasing the reps adding more weight and increasing the rest….thank you so much this was helpful!!

    Now I understand what the bulky dudes are doing hahahahaha I thought they were crazy.

  • Has anyone tried Custokebon Secrets? (search on google) I have heard numerous amazing things about this popular weight loss diet plan.

  • Diet Plan called Custokebon Secrets kept showing up here on different videos and I thought they were scam. However after my cousin follow it, and finally lost crazy amounts of weight by using it without starving herself. I’m persuaded. Don’t take my own word for it, search for Custokebon Secrets on google.

  • if you have a problem lifting without cardio, just do like 30 jumpin jacks and that should get u goin. not too much just enough. I lift mon tues weds then cardio on thursday and saturday. 3miles and hit my boxing bag til im spent.

  • Has anyone used the Fenoboci Diet Plan to lost crazy amounts of weight? Simply do a search engine search. On there you’ll discover a great suggestions about how you can lost tons of fat. Why not give it a shot? perhaps it’ll work for you too.

  • Would a 16 minute work out help me maintain my strength while I heal from an injury? I cannot do hiit right now and I was doing your 1000 calorie work out (just saying I’m not a beginner lol) I have been doing 5x5x5 fb work outs

  • Yeah, but if you were a total slob like me, and you go from nothing to 15 minutes of HIIT, it gets your heart pumping, which has a lasting effect. There have been scientific studies on this, it’s not pulled out of thin air. I combine about 20 minutes of cardio every other day with weights and stretching. I don’t doubt I could do more, but I certainly feel better, and I’ve lost 40 pounds, although I think that’s more down to vastly reducing my sugar intake, mainly from sugary drinks and “treats”.

  • I’m not sure if i agree. Its not just calories in calories out, 20 mins of exercise a day plus a healthy diet can speed up your metabolism, which yeah can allow you to lose weight easily! I’ve experienced this first hand!

  • i am 16 years old, i weight from 120 to 130, and i am trying to tone my thighs, arms, and belly, i do 30 min workout a day, leg, arm with 2 pound weights, and belly. i have been doing then for 4 days now but i want to know if i also add 30 more minutes by running. in how many days do you think i will see results. i also try eating 4 hours before going to bed, yesterday i ate at 6:26 and at 9 i just ate a few grapes and drunk water and went to bed around 11:20. i will try eating the latest 8 and going to bed at 11. when should i see results. thxs

  • I just read all the stupid negative comments. I’ve been working out FOREVER. I can’t tell you how many girls I know that workout in cardio classes but then don’t understand why they are not curvy. That is the issue she is addressing!

  • I lost 10kg in about 2 and half months. from 90 to 80. I want to lose 2-3 more kg and then stay at that point. Fitnessblender excersices helped me a lot. Thanks!

  • I started incorporating your 5 minute routines into my morning as an addition to tai chi. After completing all the 5 minute videos I went to 6 minutes and completed all videos. Through this process I’ve increased to 15 minutes and I’ll continue this gradual increase in Fitness Blender time and conditioning. Of course, I still do my tai chi daily. I encourage friends who don’t like working out to start with your 5 minute videos so this becomes part of their daily routine too.

  • It’s a quick summation, but spot on!They key take away is, discover what your clients lifestyle and goals are…….and adapt the training to fit their goal. This channel is always spot on! A great resource for trainers and exercisers. Cori, keep doing the Udemy programs! God bless you sister!

  • I am an Army doc and we Soldiers value rockin’ bods, but we have to run for our fitness test. Indeed, being a fast runner gives junior Soldiers promotion points. Would you consider doing an Army fitness training program on your website that focuses on maxing out the fitness test while optimizing gains?

  • When you’re over 40 kettlebell routine with a light weight are great. I trained for Strongest Man and I’m happy with a single 6kg kettlebell now. 20 30 reps, per exercise, 2 sets no rest (alternate) 3-4 X weekly.


  • Actually they help tons with losing fat, I’ve been running 15 mins every day, 5 min walk, 1 min SPRINT to 1 min walk repeated 5 times and i’m done, my body changed into better shape. And sometimes I do pushups just cuz

  • I’m 5 feet 8 inches
    and I weigh 121 lbs. I don’t need to lose weight I just want to be fit and gain more muscle. Then is a 15 mins HIIT workout 3 times a week and a 15 mins weightlifting workout twice a week is enough in my case? Warm up and cool down are not included in the 15 mins.

  • I’m Counting Calories and Eating Healthier to lose weight. I’m working out to tone up. I’ve been doing 15, 20, or 30 minute “HIIT” workouts every morning before I eat anything. “Fasted Cardio” It’s been 3 days and I already see “Minor” results. At least i’m seeing results. A month from now doing what I’m doing I should be anywhere from 5-15 pounds down..

  • Yeah but I just started working out yesterday and I finished the whole 25 minute workout from one of your total body boot camp workouts. Today i woke up and was so sore and did another workout from fitnessblender but could only finish two rounds… in a beginner so i basically finished 17 minutes of the workout. Tomorrow I’ll work towards finished the whole workout again but it’s not easy so I have to gradually work my way up. Eventually my goal is to do the 1000 calorie workout from you guys.

  • I don’t know if these kind of comments are okay, but here goes:
    I am a Certified nursing assistant, so I have a pretty active job. I also work out 5x a week. I do these HIIT workouts, Zumba, and Yoga. I eat pretty healthy, with the occasional slip up, but overall healthy eating. Total, I have lost 22lbs. But I haven’t been able to drop anymore weight! I am stuck!! What am I doing wrong? How can I break through this barrier I have hit?? I would be thankful for the advice! Thanks in advance!!!

  • Its all about nutrition not about exercise. You can lose weight by eating healthy. Working out is just a benefit to your body and will help you lose more weight. You can do 15 minute intense work outs to lose weight. But mostly don’t go over your recommended calories. Which for me is 2000.

  • I know this is an older video but I have a question, aren’t short HIIT workouts effective because they create an afterburn effect because of EPOC? This is what I was taught, is this wrong or incomplete information? Thanks!!

  • I’ll take a leaner cut build with a strong heart than being jacked up. Being 40 now and having past knee and back injuries, I’m looking to be more lean

  • what if you moving around during the day and playing sport on the weekend would it be enough to lose weight or longer workout each day?

  • I have been watching Jeff for years. He’s great. One of the people that inspired me to pursue a degree in physiotherapy in the UK. I know UK physiotherapy is different to the US physical therapists in a number of ways. I just started wondering though why Jeff doesn’t refer to evidence when discussing pathologies. I assume the US just don’t abide by clinical evidence as much as the UK does.

  • Do you have to have a dramatic weight loss to see fat go down a lot for me I have gone down, from 250-228 so far I seen some changes in my body, like in my back and On the sides. My belly is flat but there’s still the fat belly.

  • Yeah, I do one of your 28 minute HIIT routines 5 mornings a week to maintain during the winter when it’s too cold to ride to work… even then with Christmas and all I tend to gain 5 lbs over the winter that I have to burn off in the spring when the bike rides start again.   15 minutes might be something to do to keep you in the habit of working out, but there’s no way you’re going to lose weight doing even what I’m doing without as strict diet.

  • So is it “bad” to for example jog for like 10 minutes before a strength exercise?
    I’ve been jogging as a warmup exercise lately and I have noticed that I get kinda fatigued after my warmup, especially with my biceps exercises.

  • I think it depends on the type of workouts performed within the 15 minute time frame. Everybody’s different so some lose weight and others don’t.

  • I got your point completely! Whenever I do your 15 minute HIIT workouts, I go for half an hour to 45 mins of walk. Because no matter what, I have to complete an hour of workout daily. 15 minute will do nothing.
    P.S. The way you describe things is just perfect. Stay blessed:)

  • I have totally enjoyed watching your videos. I’m an obese 43 women. I have been going to the gym and have lost a little weight by going to gym. but now in the summer my work schedule has changed. Now, I can’t no longer go to the gym. so, I’m going to do videos at home. can you tell me what videos I can do each day so I can just schedule it in my morning before my daughter wakes up. my gym old schedule was mondayzumba, arm weight-tuesday water aerobiclegs weightWednesday zumba, arm weightThursdaywater aerobic and legs weightsfriday zumba arm weight and Saturday zumba legs. sunday day of rest. I would totally love your help

  • THAT WAS AMAZING, I’m dripping with sweat eventhough it took me longer on some exercises I completed it. I feel so so proud of myself!!

  • I love the 10 minute workouts! I can use them when my girls are awake and I know I only have 10 minutes before they’ll demand attention.

  • The two of you are HILARIOUS….I love watching your informative videos and doing your workouts. I just finished one of your hour long workouts! NOT a 15min workout lol

  • This video really put me off exercising! I couldn’t find any time and after seeing this I gave up. However this year I started again and I’m doing longer workouts and doing what I can and not worrying too much. You have 15min workouts and so do other people so I don’t get what you are going on about.

  • You guys are amazing! It is intensely frustrating to try to put together a workout routine that maximizes impact in a minimum amount of time. An added aggravation is the fact that most fitness videos or tutorials are peppered generously with nonsense. Most trainers and instructors are full of wool too. Just the other day a trainer at my gym practically bullied me off the elliptical because according to her, too much cardio makes you gain weight.. wtf. o.O Your channel is a refreshing change and it’s downright awesome that you guys share your knowledge freely on a public platformmost people capitalize on info and videos of this quality.

    I do your workouts twice a day, and even the days when I don’t workout, I still to the stressbusting yoga. In the past two years my weight has fluctuated drastically, but my fitness and flexibility have kept stableall thanks to your workouts. You guys should do a meet and greet sometime. I’m sure there’s thousands of us fans who want to thank you in person!

  • Some people say that if you do the same workout over and over again your body will get use to it. Is that true? Though I don’t think it is I just want to make sure. Thank you.

  • I do more cardio like jump rope and running for boxing and but I also usually walk everyday towards the night I’m training to fight not have huge muscles ��

  • I have a question Daniel and Kelli, u mentioned multiple workouts for a day, even before bed. Can u kindly recommend what type of workout is suitable before bedtime?: )

  • Well this was 6 years ago and the new hiit works evn better so don’t give up hope do all your best and never give up try the new hiit for 15 minutes don’t listen to these lame asses you just do u don’t let them stop u��

  • for someone with a decent following pleas stop spewing nonesence, cardio has many health benefits and you say 0……….people like u are the problem not the fix, cals in v cals out is the way, hormones ect are variables of cals in v cals out

  • How do you know when you have done a sufficient enough workout for your personal self?
    I have tried some short 15-20 minute workouts that are so intense I feel I can’t do much more, I have also done some of those 1000 calorie burns 1hr+, where I will feel the same but I never really know what’s right for me!

  • What if I’m a wrestler? I want to maximize my strength and power, but I also need to be able to keep the pace during meets and tournaments

  • MyFitness pal really helped me monitor my calorie intake. Howver, you should really be faithful on your inputs. I actually managed to loss 12kg pounds in 3 months. (approx. 1kg per week).

  • I have a question.. I was just lifting barbell doing curls and I felt it very much in my biceps, like the feeling of it becoming bigger, then I lifted dumbbells (which have lighter weights) and I don’t feel like I’m making progress in my biceps. Is it normal or is it a bad way to lift a heavier weight then proceeding to a lighter weight when working out?

  • I did this workout because I heard that you can’t spot reduce fat, so I did this for two days, with april hans and alexis rens thigh workout, and a kind of healthy diet ( I wasn’t strict at all I ate sweets and all that junk but surprisingly It didn’t really effect my results). I drank tumeric water every night and warm water every morning and have lost 1 inch of of my thighs.

  • Thank you. I enjoy your video I lot. I really love the way you speak! I have been trying many of your workouts and enjoy them so much. I have a few questions:
    1. Do I need to do a warm-up before your training?
    2. I am playing it at.75 speed so I can do it slower, but then the workout took too long so I have to skip the 5 reps round. Or should I try to follow the normal speed one and do as much as I can?
    3. I always need to pause to catch my breath. I got my heart rate up to 170/min, would this be too much for strength training?
    4. I actually did not feel much soreness after the training. Is this a sign that I am not working out enough? But I already pushed myself very hard and got my heart rate up…..

    Thanks again!

  • Thanks so much!!! I’m very small and I believed I wouldn’t be able to endure this very well but this helped me so much!! Thanks a bunch!!!

  • The latest weight loss craze A new way to force your body into a “fat burning mode” has been discovered

  • I will be sure to watch your video, and maybe it will help to answer my question. I have a new client who is quite thin and wants to build size. We’re working on adjusting her diet obviously, but I’m reluctant to do heavy weight / low reps with her largely because she doesn’t have the stabilizers, back strength, grip strength, etc. for me to feel like heavy weight is safe for her. I’m letting her go heavy on some machines like the leg press and others where the assistance of the machine helps with form and stability. Then I have her working with lighter weight on exercizes where she needs to develop strength in the assisting muscles first. I hope I’m making sense. Any advice you can offer would be appreciated. Thanks!

  • It’s my first day today..and whoaaaa!this workout killed meeee…got to know how weak I am…i am going to do this for a week..and hopefully I’ll update u guys for the results! ��

  • I have such a busy routine and i can workout for like 15 min. I workout for longer time at the weekends tho. How can i manage my workout routine?

  • Hey! Can you please suggest me a protein shake for women after doing this exercise or what should I eat for energy and protein because this exercise definitely needs much energy. Please tell me

  • I kinda don’t understand all of this. Its so complicated. Like personally i just want to be in shape, and i workout but i need and want to run each day. I dont care about these massive muscles. Like im sure I will lose weight faster if i run and workout together instead of neither. I always like to jog and workout in the morning. Cardio is how you build better endurance and have a better heart. Doing all this muscle stuff is just gonna make me stiff and probably more hungry and not lose weight. I can still get stronger than most people doing more cardio. Literally every answer i look for is just about muscles, for once can i grt an actual answer instead of this response thst makes it sound like rocket science

  • Please advise and I am confuse as there is no warm up and final cool down in your exercise or workout. Please advise on this. I am Girish from India

  • I went into this because I’m too lazy to do cardio, thinking it’s just a short and easy workout.

    Boy, I was very wrong.

    Thanks, Joanna!

  • I went into this because I’m too lazy to do cardio, thinking it’s just a short and easy workout.

    Boy, I was very wrong.

    Thanks, Joanna!

  • Hey. I got myself into a situation where i need to do some cardio (Sport training) each week, even tho I am trying to gain weight (bulk). What would your advice me to do? Eat more calories, because I burn more or… ty for good content btw

  • Wow. Reminded me of freeletics coach workouts. Intense, supersets and effective.
    Today i paused the video too much and couldn’t complete the last round. I know its just 5 reps but im dead. Lol. But im not defeated. I’ll be back soon to finish this workout again and again and again inshallah.

  • Me throughout the hole thing: struggling to keep up/going at my own pace
    Her: Good job now I want you to go into child’s pose
    Me, out of breath: Oh.. yes.. I can do this one…
    Her: Staring the second run through
    Me, still in child’s pose: Nah I think I’ll stay for a little bit… this is my favorite workout..

  • My first day doing this. I thought i was gonna die especially when the superman and plank part lol im determined to do this along with cardio!

  • Wonderful work out.. u really r a motivation.. it’s really really very difficult to finish all sets with ur speed.. but I’m happy that I culd do all 4 sets… Will try to improve the timing and form for superman plank.. it’s very tough for me.. but really thank u very much.. love all ur videos

  • I did thumbs down for this video. It is very dangerous. No manageable breaks. Instead it’s 5 seconds. You get at least at 15 sec break at the end of each round. Doing these workouts back-to-back is a recipe for someone to feel nausea or pass out. Please pause the video if you feel any of these symptoms!!

  • Heart health is not important, it’s all about the glutes! Who cares if you die at 40 from a heart attack, your ass will look so sexy in that coffin.

  • I love your videos so much. I’m so glad I found your channel. Not only are you completely accurate your workouts are fun and unlike ALLLLLL the other exercise videos out there you make me laugh and your video on why your glutei aren’t growing was the best “AHA!”… THANK YOU THANK YOU THANK YOU!!!! I am a Registered Dietician and I work for a famous anti-aging MD he uses the term “skinny fat” ALL the time! At our clinic in NYC we have all of our patients go into a BMI machine that measures your fat, bones, and muscles. If bone mass and fat mass is more than muscle mass (by the way MOST OF THIN GIRLS)… this is called SKINNY FAT! As a nutritionist I was horrified to learn that I was technically considered to be overweight (clinically) because I was skinny fat! Even though I wear a size 2! Shelley thank you for your videos. Please keep making them! I would love to know what your favorite videos are (that you’ve made).. since I just found your channel I want to binge all of them lol…. but do you have a favorite playlist? I want to grow a bigger butt (so I have that playlist in my priority watch folder)… but also… any videos that you think are the most important to start with/watch first? (e.g. videos similar to your video called “why your butt isn’t growing” to target other parts of the body?). Thank you for dispelling all this BS and giving people the F’ing TRUTH! And you are funny as hell too in the way you deliver your content. SOOOO MUCH FAKE OUT THERE IN THE FITNESS INDUSTRY! YOU ARE WHAT WE NEED MORE OF!

  • As a Registered Dietitian I so, so, so appreciate that her language is focused on Gaining things strength, muscle, etc and not on Losing things fat, weight, etc (at least from what I noticed, maybe I missed something while I was having a near death experience around the 3rd-4th set).

    Y’all watching this are already perfectly wonderful looking, I hope you can make your motivation for these workouts rooted in having a more powerful, capable, strong body, because your worth is Not determined by how lean, skinny, light you are.

  • I weigh nearly 250lbs. I believe I tore my glutes doing the lunges and my knees gave the sound guys for a rice krispies ad a run for their money during the squats. Not sure I can come back.

  • This is such a typical influencer nonsense. Generalizing everything, making it seem like you are the only one who has the answer. And ofc its an easy answer. You even say it yourself. Like how can you not include ANY single benefit about cardio that has been scientifically proven over and over?! Cardio does zero? All right… HOW BLIND ARE YOU!?��

  • I’m 13, a dancer, former hockey player, and I just have a bit of fat on my stomach and hips.. I’m just trying to burn down the fat so I can eventually feel better while I’m dancing, should I do the 8 week weight loss program?! If so could you please put the link for it in this comment because I can’t seem to find it?! I’m also new to this account!!

  • I usually wake up at 7 and my first class at uni will start at 9. If I moved that to 6 am and ran for 3 miles in the morning and then do my weight training in the evening, would that still be ok?

  • I don’t understand why she’s receiving so much hate. She’s saying, doing intense cardio + calorie restriction will help you lose weight, BUT it’s not sustainable. Many PTs will tell you the same thing. Lifting weights will help you burn fat and sculpt your body.

  • Thank you for going above and beyond when it comes to explaining and breaking down the HOW and WHY when it comes to fitness. I truly appreciate it. Much love from Oakland C.a <3

  • Random skinny girl does squats for a year and acts like she knows about weight loss. Not only is this sadly misinformed, but you sounds like an absolute fool.

    Literally decades of successful studies and proof that cardio works:

    Random gym bunny thot who does kickbacks: biology is wrong I’m right

  • Thank you so much Shelley! I have been doibg your youtube qorkout for 2 months and I have lost fat and gain muscles. This is also the first time I have stuck at something. I’m itching for more content from you.

  • When i watched this the first time i disagreed but what she’s saying is actually TRUE lol athough she wasn’t skinny fat she was skinny…but yah all these fitness influencers don’t do those workouts they keep filming..that’s to get money off of us making us think that that’s what made their bodies look snatched like that..she’s absolutely right these cardio things have never worked for me..that’s why most people give up on their fitness journey when doing cardio cause they don’t do shit..unless you have a high body percentage…cardio is not even sustainable you end up adding that fat back once you stop but strength training builds your body and gives you a fast metabolism where you can even eat kfc e.t.c and it will burn it as fast as you ate it.GUYS she knows what she’s talking about idc!

  • I have seen myself the same on the mirror but I have seen weight change on the scale and my pants used to fit me right but now I have to use the belt tightly otherwise they fall so I believe I am growing muscle but losing fat.

  • Omg, she knows nothing! How did she get subs???? Possibly her subs are those individuals who were hoping to not actually have to work to achieve weight loss or improve health. Common, really????

  • Cardio on the same day of lifting does kill my gains. However to say that you don’t have to calorie restrict to lose weight is nonsense

  • So much BS in this video. Cardio is a VERY important tool for getting heart and muscle healthy. Combine both cardio and weights and you can’t lose. What are you trying to sell? Lol

  • This is the biggest crock of shit I’ve ever heard. Anyone who believes this is a moron. How can you sit there a talk this crap and feel happy with it. IDIOT

  • This is exactly what my personal trainer told me when I started a month ago. Cardio-for endurance only, everything else-weights. So I do cardio for warm up, get the blood flowing and the rest of the training-weights. Lifting and combined with some exercises. My weight is going down slowly but I know it’s because I gain muscle also. The difference is visible even though I “lost” just 3kg. And as for the food she just told me-eat everything just keep the bread and sweets for breakfast, don’t eat them after 12:00 pm.
    And I’m satisfied because I see results after just a month with the slightest change in my eating habit.
    Oh and just to put this out-I was never big on fast food, I eat it maybe once in 2 months, not a fan.

  • Girl please shut up, do you have any degrees or certifications in exercise/nutrition? If not, you should stop making these ridiculous opinionated videos. Stick to doing donkey kicks on the cable machine…because everything you said is really ignorant and harmful to your audience. Delete this video

  • WOW! 33 THOUSAND IDIOTS LIKED THIS VIDEO ���������������� holy sh*t �� this idiot doesn’t haven’t a clue what she’s talking about ����

  • Cardio and aerobic exercise have been proven to promote neurogenesis, denser bones, stronger cardiovascular system, less depression rates, less disease in almost every way. Cardio will put you in a caloric deficit and you will lose fat. If you pair it with weights first and cardio after, you will be fine. As long as it is paired with a good diet

  • Good to know! Either 2 15 minute workouts or 1 30 minute workout at least 4-5 days a week. Now I need to find your videos on how to get myself to stop eating my kids’ Halloween candy. ����‍♀️

  • There is NOT A CHANCE that this video has 33k likes yet EVERY SINGLE ONE of the top 100 comments are critical, a little sus if you ask me

  • Thank you!! Found this late and felt guilty for not doing cardio!! I can move around all day and get little weight work outs in while playing with my kids!! Glad to know I don’t need to fun tell I can’t breath!!!

  • A Jeff, what if your doing your strength training and your explosive leg training at totally different times during the day with at least a few hours in between? Is it still bad on strength training?