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You eat great all week, getting protein at breakfast, packing your lunch and portioning out your dinner. But then the weekend comes, or a social event with friends or coworkers pops up, and you know that all your hard work is going to be undone in a single meal because of restaurant food. Sound familiar?

While eating in restaurants is generally a more caloric affair than eating at home, you don't have to blow your healthy eating routine just because you're ordering off a menu. In fact, once you realize that there are low calorie options all around you (and not just at fancy salad places but at chain restaurants and even fast-food joints) a world of possibilities opens up to you.

Keeping your calories in check while dining out can actually be a fun challenge. When you find a meal that's yummy and satisfying and low in calories it's a major score. Read on for our favorite meals to eat at chain restaurants that are all around 500 calories, give or take. They'll make you realize that you don't have to munch on a side salad the next time you go out or trade your healthy habits in order to have a social life. Which of the following would you most like to try?

Panera – Mediterranean Veggie & Creamy Tomato Soup

A half portion of the Mediterranean Veggie sandwich served with a cup of Creamy Tomato Soup sounds like the perfect meal. Soup is always comforting and filling and the sandwich will give you a healthy heap of veggies – and something to chew on.

The Mediterranean Veggie contains zesty sweet peppers, feta, sliced cucumbers, crisp mixed greens, vine-ripened tomatoes, red onions and hummus on Panera's Tomato Basil Miche. Give it a try for a meal that really hits all the right notes.

McDonald's – Cheeseburger and Small Fries

Cheeseburger:

Small Fries:

You may not associate eating at McDonald's with staying on track with your calories, but the beauty thing is that there are options that won't bust your diet (or your belt) here. The McDonald's cheeseburger is topped with a tangy pickle, chopped onions, ketchup, mustard and a slice of American cheese – it's a classic! While a small fries does put this meal slightly over 500 calories, you'll feel like you've had a complete dinner. And did you know that their fries contain 0g of trans fat per labeled serving? These golden fries feel like a splurge, but guess what, you've stayed on track with this low cal meal.

Red Robin – Ensenada Chicken Platter

The Ensenada Chicken Platter at Red Robin comes with one or two ancho-grilled chicken breasts, house-made salsa and salsa-ranch dressing and is served with mixed greens with cheddar, tomato and tortilla strips. This high-protein dish will keep you full for hours. The salsa and ranch give it a nice kick of flavor, and the tortilla strips are here to provide the crunch. This is one meal you definitely won't feel deprived eating (and for just 510 calories why not go for 2 chicken breasts instead of one?).

Chili's – Santa Fe Chicken Salad with Grilled Chicken

The Santa Fe Chicken Salad with Grilled Chicken made our list because it's one of the healthiest things on the menu at Chili's. Made with grilled chicken, pico de gallo, guacamole, cilantro, tortilla strips, house-made ranch and a drizzle of Santa Fe sauce, it has the macronutrients you need and maybe even more importantly, it's high on flavor. You can definitely feel superior eating this while your friends tuck into sloppy burgers and ribs.

Texas Roadhouse – Dallas Filet

For a steak dinner that's under 500 calories Texas Roadhouse has you covered. The Dallas Filet is their most tender steak, and it's served with 2 sides. You can choose to order the 6 oz or the 8 oz version of this steak but if you're trying to keep calories in check (and enjoy some sides) the 6 oz should be perfectly satisfying. Order it with green beans (100 calories) and sauteed mushrooms (120 calories) and you've got a complete meal that's sophisticated, savory and high in protein. You're practically guaranteed a weight loss day the next morning – and believe it or not, you also dined out!

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Fast food lovers take burger size very seriously. This can be evidenced by the range of lawsuits customers have filed over the years, suing everyone from McDonald's to Wendy's over serving burgers smaller than advertised. Now, another popular fast food chain is facing similar charges. Burger King, America's second-largest burger chain, is facing a whopper of a lawsuit. Here is what you need to know about the case.

Reuters reports that nineteen customers from 13 states have accused Burger King of overstating the size of nearly all menu items in its in-store and online ads, including its trademark burger, the Whopper.

According to the lawsuit, Burger King "advertises its burgers as large burgers compared to competitors" by showing them "containing oversized meat patties and ingredients that overflow over the bun to make it appear that the burgers are approximately 35% larger in size, and contain more than double the meat, than the actual burger."

The lawsuit notes that Burger King's post-2017 advertisements highlight the "increased size of the burgers." However, customers allege that "the amount of

While Burger King admits that photographers "styled sandwiches more beautifully" than restaurant employees do, the restaurant says that most people understand that menu boards always make items look as appetizing as possible. "Reasonable consumers, however, know that the entire point of menu board photos is to make the items look as appetizing as possible. Pulling ingredients forward on a sandwich before photographing it so that all ingredients are visible is not consumer fraud in Florida or anywhere," Burger King's motion reads.

U.S. District Judge Roy Altman in Miami ruled on the case, first filed in 2022, on Monday, finding it plausible that Burger King's ads could deceive "some" reasonable consumers in the proposed class action, and that Burger King's ads "go beyond mere exaggeration or puffery." In his ruling, he brought up the dismissal of similar lawsuits against McDonald's and Wendy's, maintaining that Burger King overstated the size of its products "to a much greater degree," citing post-2017 ads where the Whopper appeared larger than in earlier ads.

"The plaintiffs' claims are false," Burger King said in a statement on Tuesday. "The flame-grilled beef patties portrayed in our advertising are the same patties used in the millions of burgers we serve to guests across the U.S."

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Regarding fast, effective workouts, you want exercises that hit multiple muscle groups, challenge your conditioning, and leave you breathless, in the best way possible. This 4-exercise circuit does precisely that. By combining explosive power moves, upper-body strength, dynamic core work, and athletic lateral movement, you're not just burning calories but building a more resilient, agile, and well-rounded body.

This circuit is especially effective because it trains you in all planes of motion—forward and backward, side to side, and rotational. That's key for full-body functionality and performance, whether you're chasing athletic goals or just want to move better in everyday life. Each movement forces your muscles and cardiovascular system to fire on all cylinders, making it a heart-pumping challenge from the very first minute.

This 20-minute EMOM (Every Minute on the Minute) will light you up fast. Below, you'll find everything you need to crush this 5-round circuit, plus step-by-step form breakdowns to help you master each move with power and precision.

5-Round EMOM Circuit Workout

What You Need:
This high-intensity EMOM (Every Minute on the Minute) workout features a 4-exercise circuit completed over 5 rounds (20 total minutes). You'll need one kettlebell, a pair of dumbbells, and an open space for bodyweight movement. You'll perform the designated reps of one exercise each minute, then rest for the remainder of the minute before moving to the next. The goal is to complete the work quickly but with control, maximizing your effort while earning recovery time before the next move.

The Routine:

1. Skater Jumps (5 rounds x 20 reps per round)
2. Kettlebell High-Pull (5 rounds x 10 reps per round)
3. Dumbbell Push Press (5 rounds x 10 reps per round)
4. Cross-Body Mountain Climber (5 rounds x 20 reps per round)

Directions: Set a timer to beep every minute. You'll perform one exercise per minute, completing the specified reps or working for time. If you finish early, use the remaining time to rest. Once the minute is up, immediately move to the next exercise. After all 4 exercises are done, that's one round. Complete 5 total rounds (20 minutes total).

How to Do It:

Skater Jumps

How to do it:

1. Start in a small squat position with your weight on your right leg.
2. Leap laterally to the left, landing softly on your left foot while sweeping your right foot behind you (like a speed skater).
3. Immediately push off the left foot to jump back to the right.
4. Continue alternating sides with control for 20 reps total.

Kettlebell High-Pull

How to do it:

1. Stand tall with feet shoulder-width apart, holding the kettlebell with both hands in front of you.
2. Hinge slightly at the hips and let the kettlebell lower toward mid-thigh.
3. Explosively extend through the hips and pull the kettlebell upward to chest height, keeping elbows high and out.
4. Lower the bell back under control and repeat for 10 reps.

Dumbbell Push Press

How to do it:

1. Hold a dumbbell in each hand at shoulder height with palms facing in.
2. Dip your knees slightly into a quarter squat.
3. Drive through your legs to press the dumbbells overhead.
4. Lower back to shoulders and repeat for 10 reps.

Cross-Body Mountain Climber

How to do it:

1. Start in a high plank position with your hands under your shoulders.
2. Drive your right knee across your body toward your left elbow.
3. Return the right leg and immediately drive the left knee toward your right elbow.
4. Continue alternating at a fast, controlled pace for 20 reps total.

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I won't deny my love for Costco. Since I was a kid, I have been a proud warehouse member, saving thousands of dollars. Now that I'm a mom, I use my membership more than ever, buying everything from meat and produce to specialty soda. I toss a few items in my cart during every shopping trip, which saves me hundreds of dollars a year. Here are five items I always buy at Costco that save me big bucks.

Eggs

Eggs are a total no-brainer at Costco, evidenced by the fact that when the price of eggs goes up, Costco is the first to sell out of them. I opt for organic brown eggs, which are always delicious with rich yolks, and cost more than the regular white variety.

Meat

My kids love steak, and so do I. However, whenever I head to the butcher at my local Whole Foods, I gasp at the prices of New York Strip, which are way over $20 a pound. The USDA Choice is usually around $12.99 a pound at my store so you can get four steaks for a little over $50. I usually cook one or two and freeze the others for future steak nights.

Rao's Marinara and Classico Sauce

Rao's is the top pasta sauce according to most people. "Other jarred sauces aren't worth even having. Raos is terrific," one Redditor says. "It's the only jarred sauce for me," another agreed. I always pick it up at Costco, where it's significantly less than other stores. You also can't go wrong with Classico, which sometimes goes on major sale and can cost as little as $2 a jar. My kids also love this sauce, which is a little sweeter because of the added sugar.

Coffee

I am an avid coffee drinker and coffee snob. If you want to drink coffee shop-worthy beverages, you need a high-end espresso machine, so I invested in a Jura S8, which you can buy on the Costco website. The fully automatic gadget grinds beans and makes your favorite drinks, from an old-school cup of coffee to espresso shots and lattes. Then, I buy bags of beans. My go-to is Lavanza, which comes in a 2.2-pound bag and is a better value than other grocery stores.

Healthy Sodas

Costco sells many different drinks. I have shifted from traditional soft drinks to healthier, lower-sugar alternatives for my family. I am obsessed with the new probiotic Slice soda, sold in a lemon-lime and orange variety pack at Costco, and also with Poppi, which comes in a few variety pack options. Both cost about half the price per can at Costco compared to Whole Foods, so I always stock my beverage fridge during shopping trips.

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Eating yogurt daily is a delicious way to stay healthy. Whether you're aiming for better nutrition, want more flavor or variety in your diet, yogurt is a quick go-to. Plus it's so versatile and can be enjoyed in many ways. From breakfast bowls with fruit and nuts, a base for smoothies, an ingredient in baked goods or pancakes, savory sauces or dips, yogurt can spruce up a dish while boosting your health.

By eating yogurt every day you can reap serious benefits, but there's also things to be mindful of. Here's what happens if you eat yogurt every single day.

Weight Loss

Yogurt is an easy and healthy breakfast or snack that can help with weight loss goals, according to Theresa Gentile, MS, RDN, CDN. National spokesperson for the Academy of Nutrition and Dietetics.

She says, " Studies have shown that milk and yogurt proteins can make us feel fuller by increasing GLP-1 (glucagon-like peptide -1) and peptide YY (PYY), hormones in the body that keep us satiated longer. Also, since yogurt is a fermented milk product, the beneficial bacteria may help contribute to the host's gut microbiome. The gut microbiomes of lean people differ from those of obese people."

Weight Gain (if You Eat the Wrong Kind)

Eating the right kind of yogurt matters and consuming flavored yogurt on a daily basis can lead to weight gain due to the excess sugar and calories.

"Yogurt is often touted as a food for health, but if you choose the wrong type, that couldn't be further from the truth," Seema Shah, Owner of and Dietitian at Seema Shah Integrative and Functional Nutrition says. "Some types of flavored yogurts can contain more grams of sugar than a soda. Also, they usually do not have enough protein or healthy fats to help slow the rise of blood sugar."

Shah says, "Thus, these sugars surge into our bloodstream, leading to a steep blood sugar spike. It's often followed a few hours later by a rapid blood sugar crash too. It's best to have plain, high-protein Greek yogurt for breakfast, and to add chopped fruit or berries for some high-fiber sweetness."

Improved Gut Health

Another benefit of eating yogurt daily is gut health.

According to Bess Berger, RDN, founder of Nutrition by Bess and specializes in PCOS and menopause, "Yogurt supports gut health, can improve digestion, support immune function and help maintain muscle.It delivers calcium, B vitamins, and probiotics."

Strong Bones

Yogurt is packed with protein and calcium, which help keep bones strong.

According to the Mayo Clinic, plain yogurt is a good source that supports bone health.

It's also valuable for older adults at risk of osteoporosis and fractures. One study shows adults over 60 experienced "significant positive association between the frequencies of yogurt intake with measures of bone density, bone biomarkers, and indicators of physical function."

Eating yogurt daily could be valuable in maintaining healthy bones.

Interactions with Certain Medications

If you consume yogurt every day, or on a regular basis and start taking a new medication, check with your doctor to ensure you're able to continue eating yogurt. Dairy can reduce the effectiveness of certain meds like antibiotics in the tetracycline class like including doxycycline and minocycline, according to AARP.

Lower Hypertension

Eating yogurt daily could help reduce high blood pressure.

A 2018 study published in the Journal of Hypertension showed that consuming more daily products, especially yogurt, was linked to fewer cases of high blood pressure in adults.

Reduces Bad Cholesterol

Besides lowering blood pressure, yogurt can also help reduce blood pressure.

A study published in the Journal of Dairy Sciences focuses on the effects probiotic yogurt had on participants with type 2 diabetes. The research shows people who consumed yogurt daily had lower LDL and total cholesterol.

What to Look for in Yogurt

Eating healthy yogurt is key to getting the health benefits.

Berger explains, "When shopping for a yogurt, look for one with at least 12 grams of protein and ideally with no added sugar. These guidelines help ensure yogurt will be filling and provide your body the nutrients it needs."

Recommend Yogurts

There's plenty of options when it comes to shopping for yogurt, but Berger recommends the following two brands.

Siggi's Whole Milk Yogurt (Plain, 4% Milkfat)

Siggi's Whole Milk Yogurt comes in at 170 calories, 18 grams of protein and just 8 grams of carbs. It's a great balance of protein and healthy fat. It's creamy and doesn't taste like diet food even though it's low in sugar and has no added sugars. The fat adds richness without overdoing it. All together it'll leave you satisfied, stable blood sugar, and hormone support.

Two Good Greek Yogurt (Vanilla)

Two Good yogurt contains around 80 calories, 12 grams of protein, 3 grams of carbs, 2 grams of fat, and 0 grams of added sugar. It's a great option because it uses ultra-filtration to keep sugar super low while still delivering live and active cultures and a solid dose of protein. It tastes lightly sweet without relying on a pile of added sweeteners, making it a go-to choice for supporting blood sugar control.

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It's inevitable: Prices of your favorite Costco items will likely increase due to President Donald Trump's steep tariffs. Many of them already have. While you can't really stockpile perishable items like produce and fresh meat (unless you freeze them), there are lots of things you should consider buying now, instead of paying more for later. Here are 11 Costco items I'm buying now before prices spike.

Rice

Rice, a popular import, has a long shelf life. I will be stocking up on two of my favorites, Royal Basmati, one of Costco's top-selling rice brands, "from the foothills of the Himalayas," and Kirkland Signature Thai Hom Mali Jasmine Rice, from Thailand. It's safe to assume that prices will spike shortly, as India and Thailand face steep tariffs.

Dried Fruit

Kirkland Signature Dried Mangoes are a crowd-pleaser in my family. The sweetened exotic fruit is imported from Cambodia, and with tariffs, the large bag will likely get more expensive.

Imported Coffee

I am a big coffee drinker. My go-to brew, Lavanza, has increased in price since the tariff war started, but will likely increase even more. Other brands, like Nescafe bagged in Switzerland with beans sourced from Brazil, Vietnam, Colombia, Indonesia, and Honduras, will also get pricier. I will be stocking up and storing the beans in the original packaging in a cool, dry spot.

Kirkland Signature Organic Roasted Seaweed Snack Packs

My daughter loves munching on Kirkland Signature Organic Roasted Seaweed snack packs, the best seaweed deal in town. The product is sourced from South Korea and will likely increase in price. I will stock my drawers with enough for the next year, as these usually have a nine-to-12-month shelf life.

Cooking Oils

It's a good time to stock your kitchen with cooking oils. Many of them, including Costco's in-house olive oil, Kirkland Signature Organic Extra-Virgin Olive Oil, are sourced from produce grown abroad. This best-selling item is sourced from olives "grown organically throughout the Mediterranean region" of Europe. It is "packed in Italy with select oils from Portugal, Tunisia, Italy, and Greece," EU countries.

Imported Chocolate

If you are a chocolate lover, plan ahead. These sweet imported treats will likely spike in price soon, as they will become more expensive to source.

Kirkland Signature Maple Syrup

Kirkland Signature Maple Syrup offers the best value on high-quality maple syrup. Since it is sourced from Canada the price will likely increase. Maple syrup can last indefinitely if unopened and stored in a cool, dark place, so I recommend getting what you need now before it costs more.

Kirkland Signature Canned Goods

What's inside your favorite Kirkland Signature canned goods—ranging from soup to beans or veggies—may or may not get more expensive. However, the packaging itself will likely increase in price. Tariffs on metals like aluminum and steel will likely raise the cost of canned foods, so I am stocking up on items with a longer shelf life before this happens.

Kirkland Signature Green Tea

Kirkland Signature Green Tea, sourced from Japan, is one of the most popular products. I will definitely be stocking my tea drawer now instead of paying more later.

Asian Instant Noodles and Meal Kits

Costco sells a great selection of Asian noodles, including Ramen packages and other instant noodle offerings. I will stock my pantry for the summer, before they go up in price.

Specialty Seasonings and Spice Mixes

Costco sells a lot of popular spice blends and seasoning packets, many imported. I will definitely be hitting the spice and seasoning aisle before they get more expensive, as these items have a long shelf life.

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The snack industry is huge for good reason and shows no signs of slowing down, even with price increases and shrinkflation. Consumers never had so much choice and variety for snacks of all flavors, whether they are sweet, spicy, "swicy", savory, and so much more. Whether you prefer cookies to crackers or cold treats to chocolatey goodness, there are some truly special products being launched in May. So which ones are the most exciting? You tell us. Here are seven new snack releases that are perfect for all your picnics, hangouts, and binge-watching this spring.

Tru Fru Milk Chocolate Peanut Butter Banana

Tru Fru just launched a new Milk Chocolate Peanut Butter Banana flavor, available in the freezer aisle at Target, Whole Foods, and H-E-B stores from May 7th. The company calls the new treat "an elevated take on summer's most nostalgic treat" which "instantly brings you back to the best parts of summer – from days spent at camp to nights at the state fair."

Muddy Bites Girl Scout Coconut Caramel

Muddy Bites is now available at Whole Foods and just launched a brand new flavor: Girl Scout Coconut Caramel. The new flavor is exclusive to Whole Foods, along with the top-selling Milk and Dark flavors. "The Muddy Bites are completely and utterly addicting!" one Costco shopper said. I bought a bag yesterday and can't believe I have hundreds the last bit of a sundae cone to eat at will!"

Cholula Original Hot Salsa

Cholula just launched a fantastic line of products including the new Original Hot Salsa, which has a "hotter, spicier profile" than the Original Salsa and "takes eggs, burgers, and salads to a new level with balanced hot heat." Fans love the original salsa, raving about it on social media. "Spotted this at the store and it's good!! Right amount of smokiness and a good kick to it. In between watery and chunky consistency. I recommend it!" one said.

happy Coffee x Tate's Bake Shop

Robert Downey Jr.'s happy Products and Tate's Bake Shop just teamed up to launch a Limited Edition Coffee and Cookie Collaboration that looks absolutely delicious. Available exclusively at Walmart, the limited-edition lineup includes treats like the Tate's Bake Shop Vanilla Latte Cookie, which combine "Tate's signature buttery crunch with bold notes of coffee and creamy rich vanilla." Yum!

Blue Diamond Gourmet Almonds

Blue Diamond just brought the Gourmet Almonds back and they are an absolute treat, shoppers say. "If these nuts took human form I would marry them!" one enthusiastic Amazon customer said. "I came across these one time at a rest stop in the middle of no where and ate the whole bag in one sitting and the guilt I felt after realizing the serving size was validated because they're so good! "

Gluten-Free Tim Tam

Cult Australian cookie/biscuit hybrid Tim Tam is launching a gluten-free version just in time for Celiac Awareness Day on May 16th. The new version will be available in select Albertsons, and if the fan response is anything close to what regular Tim Tams get they will be snapped up as fast as lightning. "Here on vacation from the States, and I think I wanna throw out all my clothes and take back suitcases full of Tim Tams," one Redditor said. "How are these things so amazing?"

Blue Diamond Toasted Almonds & Cherries

Blue Diamond also just launched six new flavors available in the produce section: Toasted Almonds & Cherries, Oven Roasted Honey, Lightly Salted, Sea Salt & Black Pepper, Sea Salt Almonds & Blueberries, and Whole Natural. The new offerings include almond and fruit blends, while others come in reusable stand-up bags for your convenience. We are spoiled!

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Let's be clear; there's absolutely nothing wrong with a 30-minute walk. It's one of the most underrated tools for weight loss, boosting mood, and improving overall fitness without trashing your joints. It's accessible, sustainable, and you can do it just about anywhere. But sometimes you want something that kicks things up a notch, especially if you're short on time and looking to feel the burn.

That's where these five powerhouse moves come in. They torch calories, spike your heart rate, and work multiple muscle groups simultaneously, turning your body into a fat-burning machine. Some require equipment, like a sled or kettlebell, while others (like sprinting) need nothing more than effort and a patch of pavement. Either way, the key is intensity. When done right, these exercises can outpace the fat-burning potential of a 30-minute stroll in a fraction of the time.

Below, you'll find five fast-paced, efficient exercises that can help you carve up your midsection and rev up your metabolism. Each comes with step-by-step instructions, set and rep recommendations, and variations to keep things fresh. Ready to work? Let's dive in.

Move: Sled Pushes

Sled pushes are a brutally effective way to ramp up your heart rate while hitting nearly every major muscle group—glutes, quads, hamstrings, calves, core, shoulders, and upper back. This combination of strength and cardio makes your calorie burn soar, making it a fat-loss goldmine. Unlike steady-state cardio, sled work is anaerobic; it builds muscle and scorches fat without the pounding of running. And because it's low impact, it's easier on your joints.

How to Do It:

1. Load a sled with moderate weight—start lighter and increase as you improve.
2. Stand behind the sled with your arms extended, chest proud, and back flat.
3. Drive through the balls of your feet and push the sled forward, keeping your body at a 45-degree angle.
4. Stay tight through your core and move with controlled aggression.
5. Push for 20–30 yards, then rest or walk back and repeat.

Recommended Sets and Reps: Complete 5 to 6 sets of 20 to 30 yard pushes. Rest for 60 to 90 seconds between sets.

Best Variations:

• Heavy sled pushes
• Light/high-speed sled pushes
• Sled sprints
• Backward sled drags
• Lateral sled pull

Move: Kettlebell Swings

Few exercises like the kettlebell swing combine power, endurance, and fat-burning efficiency. It targets the posterior chain—glutes, hamstrings, and lower back—while taxing the core and shoulders. The explosive hip drive creates a metabolic spike that rivals HIIT-style cardio, often outperforming traditional steady-state workouts in terms of fat loss.

How to Do It:

1. Stand with your feet shoulder-width apart, holding a kettlebell with both hands.
2. Hinge at your hips and swing the kettlebell between your legs.
3. Explosively thrust your hips forward to drive the kettlebell up to chest height.
4. Let the bell swing back naturally, maintaining a flat back and braced core.
5. Keep your arms relaxed and the movement powered by your hips, not your arms.

Recommended Sets and Reps: Complete 4 to 5 sets of 15 to 20 swings. Rest for 45 to 60 seconds between sets.

Best Variations:

• American kettlebell swing (overhead)
• Single-arm swing
• Double kettlebell swing
• Banded kettlebell swing
• Dead-stop swing

Move: Thrusters

Thrusters combine a front squat with an overhead press, creating a full-body exercise that hammers the legs, shoulders, core, and lungs in one smooth, exhausting motion. It's a metabolic bomb that demands coordination, balance, and power, making it ideal for burning serious calories in minimal time.

How to Do It:

1. Hold a pair of dumbbells or a barbell at shoulder height.
2. Lower into a full front squat, keeping your chest tall and heels grounded.
3. Explode upward from the squat and drive the weights overhead in one fluid motion.
4. Lower the weights back to shoulder height and repeat.

Recommended Sets and Reps: Complete 4 sets of 10 to 12 reps. Rest for 60 to 75 seconds between sets.

Best Variations:

• Barbell thruster
• Dumbbell thruster
• Kettlebell thruster
• Wall ball thruster
• Single-arm thruster

Move: Med Ball Slams

Med ball slams are cathartic, explosive, and phenomenal for fat loss. They light up your abs, shoulders, arms, and legs, sending your heart rate through the roof. The forceful, repetitive movement recruits fast-twitch muscle fibers and stimulates EPOC (excess post-exercise oxygen consumption), helping you burn more calories long after the workout.

How to Do It:

1. Stand with feet shoulder-width apart, holding a medicine ball overhead.
2. Rise onto your toes and extend fully.
3. Slam the ball down as hard as possible, crunching through your core.
4. Catch the ball on the bounce (or retrieve it) and reset to the overhead position.
5. Repeat quickly and powerfully for reps.

Disclaimer: Please be careful! Ensure you're ready for the bounce, or opt for a sand-filled slam ball.

Recommended Sets and Reps: Complete 4 to 5 sets of 12 to 15 slams. Rest for 45 to 60 seconds between sets.

Best Variations:

• Side-to-side med ball slams
• Overhead rotational slam
• Single-arm slam
• Front slams
• Slam-to-burpee combo

Move: Sprint Intervals

Sprint intervals are the king of fat-burning cardio. Short bursts of all-out effort elevate your heart rate, recruit fast-twitch fibers, and cause a massive calorie burn in minimal time. They also preserve muscle better than steady-state cardio and create an afterburn effect that keeps your metabolism revved for hours post-workout.

How to Do It:

1. Warm up with 5 to 10 minutes of light jogging or dynamic movement.
2. Sprint at 90 to 100% effort for 20 to 30 seconds.
3. Walk or lightly jog for 60 to 90 seconds.
4. Repeat the sprint and recovery cycle.

Recommended Sets and Reps: Complete 6 to 8 sprint intervals. Rest 60 to 90 seconds between each.

Best Variations:

• Hill sprints
• Treadmill sprints
• Bike sprints
• Stair sprints
• Shuttle sprints

Final Thoughts:

If you aim to burn belly fat faster, swapping out a few walking sessions for high-effort, high-reward moves like these can seriously speed up your progress. They take less time, deliver more results, and train your body in ways walking just can't. Mix and match these exercises throughout the week and watch the fat start to melt—one slam, swing, or sprint at a time.

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