Workout of the Week – The “Daily” Workout

This is the perfect workout for those days when you’re not sure what you want to do or you just want something quick.  At ten reps per exercise, there really is no excuse not to do it.

Add the daily ab workout (at the end of this post) and you can call it a day.

Note: In the video, my husband did extra exercises as he demonstrated a round of the workout. 

*Read to the end for some tips if your weight loss has stalled*

Daily Workout

Maximize Your Results From This Daily Workout

Maximize your results from any workout, recover quicker, and get leaner faster by eating right. 

You must fuel your body properly or nothing you do will help you lose weight and stay healthy.

Even a simple protein shake can help feed your body and help you burn fat. 

Pin it to Pinterest so you can find it when you need it.

Follow my Workout Board for other workouts you might want to try.


Repeat each move with no rest in between until the set is done, rest up to 2 minutes, and repeat the whole set again 3, 5, or 7 times depending on your fitness level.

What It Works:

calves, quads, chest, triceps, biceps, and lower abs.


Do each exercise fully engaged (it’s only 10 reps) and focus on correct breathing and posture throughout.

Daily Workout


More Home Workouts

Click here for more daily workouts to help you burn fat

Not Seeing Weight Loss? 

If you’re not seeing results in your fat-burning regime, there are likely some things that you may be doing wrong.

If you want to know what not to do when trying to burn fat, read on.

1. Not Eating Enough Calories 

You should know how many calories you need to eat per day to maintain a certain weight.

Choose to use your goal weight as your calorie range for the best results.

Daily Workout of the week

2. Eating Too Many Calories 

Many people do not track their calories at all, and therefore they eat too many calories.

Even if you eat all healthy food, you can still eat too many calories and not burn fat.

3. Not Eating the Right Amount of Protein 

You can both eat too little protein and too much protein.

Shoot for about 20 to 30 percent of your daily calories to be healthy protein.

Remember that you can get protein from vegetables, fruit, beans, legumes, and nuts in addition to fish and lean meat.

Almost funny diet quotes

4. Not Eating Enough Vegetables 

Try filling half of your plate with vegetables.

The great thing about veggies is that they are very low in calories so you can eat a high volume of them without breaking your calorie bank.

5. Not Eating Enough Fruit

The sugar in fruit is not bad for you. When you feel like eating a snack or something sweet and you have the calories to spare, eat fruit.

It’ll give you energy plus vitamins and minerals.

6. Not Eating Enough Whole Grains

Don’t give up grains just because you’re trying to burn fat. Steel-cut oats, quinoa, cracked wheat, and other whole grains are good for you in measured serving sizes.

Funny Diet Quotes

7. You Drink Your Calories

To burn fat, don’t drink your calories. Avoid drinking juice, sweetened coffee or tea, and other calorie-laden drinks in favor of fresh filtered calorie-free water.

8. You Eat “Calorie Free” Fake Food 

Don’t fool yourself into thinking you can drink diet soda, and use fake zero-calorie sweeteners and still burn fat.

These additives can not only be dangerous but studies also show that people who use them tend to be fatter, not thinner.

Yoga Benefits

9. You Avoid Exercise Entirely

You can’t burn fat and be a couch potato.

Even if you have health issues that keep you from doing very strenuous activities, you can still move around in your chair and get moving somehow.

10. You Don’t Do Enough Cardio 

Cardio is essential to burning fat. If you have health issues that prevent you from doing hard enough cardio, you’ll need to eat fewer calories to make up for it.

But you can also try breathing exercises that can increase your oxygen intake and help burn fat. (try some of these fat-burning workouts)

11. You Are Too Stressed Out

If you have a lot of stress in your life, it will manifest itself as added fat, usually on your belly. Try to find a way to a way to de-stress every day.

Try yoga, meditation or even prayer to take you out of your worries and calm yourself. (try some of these essential oils for stress if this is you!)

sleep hacks

12. You Don’t Get Enough Sleep 

Most people need between 7 and 9 hours of sleep per night.

It’s important that you schedule your life so that on most nights you can accomplish this task because not doing so can affect your hormone levels and cause your fat-burning to stall. (Learn how to optimize what you eat to help you sleep better)

13. You Need To Cleanse Toxins

We are exposed to toxins every day. These toxins make us hold on to fat and drag us down.

Sometimes just a simple nutritional cleanse can help you get back on track. (this is a 7 day reset I recommend)

Being healthy is about taking action to do more of the right things, and fewer of the wrong things every day.

If you continue to struggle with weight gain issues, check out the Obesity Controller Association.


Daily Ab Workout

If you want to do a little extra work on your abs try this workout as part of your 75 Day Medium Challenge.

Daily Ab workout

What do you think? Will you try the “daily workout”?




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