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My big health transition from college to work

My big health transition from college to work


Last time I wrote a PumpUp blog, I was finishing up my list assignments as an undergrad and preparing for what I like to call, “the big transition.” Now, I am writing this post from the computer at my new job. That’s right, y’all, I finished college and started working. While this job transition isn’t too bad right now, I know that there is a lot of work coming for me. I'm enjoying this time as a newbie. That being said, I’m having some problems transitioning my physical health. It’s only been 3 days and I already feel slammed with responsibility. This is bad since I have the rest of my life ahead of me. I worked out on Monday, but it was at home. While the workout was decent (I used DailyBurn for the first time), it wasn’t what I was used to at my school’s gym. I miss that gym. I miss doing hardcore cardio everyday. I already feel like a fatty, as well, with all this eating out I’ve been doing. STOP THE MADNESS! My mind is weak at the moment. I haven’t felt this way in a long time. I have this whole mentality that the workouts that I do throughout my transition from college to work will end up doing will slow down my progress.

Ohmyitschels: Chelsie Jamerson's health transition from college to work

Luckily, my job has a wellness initiative where they will give me 1.5 hours a week to work out. What that means is that I can leave 30 minutes early to go work out. And, another cool part is that my job has a 1 mile jogging trail and a pool (even though the pool is closed for the summer). I have the resources but I’m just so restless. I wanna get back on track. I want to bring my lunch and my snacks and I want to work out hardcore.

The only reason I bring up these frustrations is because if I say them aloud or in public, I have to acknowledge them. I want the PumpUp community to hold me accountable. I enjoy posting progress photos every week and seeing all of the encouraging comments I get. It helps me move forward. Something I didn’t expect when getting on this journey is being an inspiration to others. It means a lot when people say I’ve inspired them and I don’t want to let them down almost as much as I don’t want to let myself down. So that’s why I’m saying it here: I’m frustrated but I’m not quitting. I will continue. This mind block is only temporary and I will move past this transition from college to work. Thanks to everyone who reads my blog posts and follows me on PumpUp. I hope that I can continue to inspire you.

From College to Work: The Health Transition is bumpier than you think

This post about transitioning from college to work was written by PumpUp member @ohmyitschels. Check out Chelsie’s YouTube page here.

From gasping for air after 100 m to running 10 km - Skaistė's PumpUp Success Story

From gasping for air after 100 m to running 10 km - Skaistė's PumpUp Success Story


A candy shop isn't the most conducive environment for living a healthy lifestyle. After spending a summer working in a shop that sold sweets and chocolates, PumpUp member @sky97 had trouble curbing her cravings. "I thought, what's the worst that could happen?," she revealed. "By the end of the summer, my friend took a picture of me at the beach and I was shocked to see that I gained extra pounds over the summer." When Skaistė decided to take action against her unwanted weight gain, she resorted to drastic measures. "I tried crazy diets and counted every calorie, but I was uncomfortable with my body and felt like a walking nightmare," she lamented. "At the end of January, my friend (@am23) urged me to try PumpUp because it motivated her. She was 100% right. I signed up for the app and my life changed completely."   Before Skaistė joined the PumpUp community, she led an overwhelmingly sedentary lifestyle. "I played video games on my computer and watched movies or TV to spend my time. I made sure that I had enough snacks that would last me for the whole length of any given TV show," she recounted. Physical education classes were also a struggle. "I hated every single lesson," she said vehemently. "I got tired after 5 minutes of exercising and I thought that I was never meant to be athletic. I'd think that I wasn't worthy, that I wouldn't be able to do anything. When I joined PumpUp, people surrounded me with motivation and positivity. I really wanted to try to make things better. For that, I think that I'm a much more confident person than I was before."

PumpUp member @sky97 went from being out of breath after 100m to running her first ever 10 km. This happened within the span of a few months!


Since she began to track and log her workouts with the app,  Skaistė fell into a routine embraces exercise and healthy eating. "This new regime makes me really happy," she gushed. "Every time I eat healthy food and exercise, I feel like a wonder woman who can do anything!" Skaistė is able to work at the candy shop and resist the cravings that used to overpower her. Though she has cheat days from time to time, she plans ahead to keep everything in control. Skaistė's lifestyle change made an incredible difference in her demeanour. "I've become more extraverted. Since I began to exercise, I made so many friends who don't allow me to relapse into my passive ways."

Though Skaistė used to detest running, support from the PumpUp community really encouraged her to complete her first-ever 10 km run. "I used to feel tired after 5 minutes of imagine me gasping for air after a mere 100 metres," she enthused. "I ran 10 km three times ever since I joined PumpUp! I also went on a leisurely 30 km bicycle trip. Not long ago, it seemed like the biggest challenge in the world. I couldn't have done it without the help of other PumpUp members!" In the future, Skaistė aspires to run a full marathon. She'll be relying on the support of PumpUp to encourage her along the way.


Her best advice for other PumpUp members is to find an enjoyable form of exercise that they can realistically commit to. "Don't like weight lifting? Try Zumba and shake it off!" she counselled. "A passive lifestyle won't benefit your body or your mind. After running a marathon, you'll feel proud and inspired. After a television marathon, you'll exhaust your body and you won't have energy to enjoy life." 

Skaistė's meals

I start my day with greek yogurt and granola or oatmeal with a little bit of peanut butter on top, then after 2 hours I eat a banana/pear/an apple for a snack. I usually carry my lunch box to school filled with vegetables, brown rice and chicken for lunch to fill my stomach before I work out after school. After my workout, I come back home (I cycle to school everyday. 4 kilometres one way and 4 kilometres back) and eat another snack like whole wheat bread with avocado and tomatoes or 2 boiled eggs just to make sure that I have enough protein after a workout. For dinner, I eat salad, fish or lean meat and I always make sure that I go to sleep after 3-4 hours after my last meal.

Biggest motivation

My biggest motivation is Emily Skye who leads a healthy lifestyle and shares her fitness journey with all of her followers on Facebook and other social media platforms. One more person is a Pump Up user: @akvile. She motivates me to stay active all the time even though we both have a lot of studying to do before our exams. If it wasn‘t because of Pump Up, we wouldn‘t have become friends and I really appreciate the way we're able to connect! 

PumpUp member @sky97 went from being out of breath after 100m to running her first ever 10 km. This happened within the span of a few months!

Favourite workout

My favourite workout routine is a full body routine! It‘s a set of exercises for all of the muscle groups and I love it! I start with arms: bicep curls, shoulder press, tricep kick backs (20 reps. 3 times each), I do my back and chest with weights on the bar and lift it behind my back and to my chest. (20 reps. 3 times each). Then I like to do many kinds of crunches for burning that belly fat (I usually do simple crunches and bicycle crunches) and I do them for 200 times each, in total: 400 crunches. After these, I do 2 kind of planks (the basic one and side plank) for 1 minute each and do some stretching for my legs and go with squats, lunge pulses, plié squats and single legged bridges (20 reps. 3 times). Then I finish this killer workout with 20 minutes cardio.

More about Skaistė

When I‘m not working out, I like to spend my time writing poetry or novels. I dream about releasing my poetry book in the near future. I also like cooking, singing, dancing and sometimes I do all of these three in one time, so the view is really fun! I also believe that every member in Pump Up is a wonder because they do wonderful things for their bodies and stronger mind.

PumpUp member @sky97 went from being out of breath after 100m to running her first ever 10 km. This happened within the span of a few months!

Keep Skaistė pumped on the PumpUp community by following her journey: @sky97! Follow her on Snapchat: skaisktem. She regularly posts recipes and shares videos about her workouts on a daily basis!

Got 5 minutes to spare? Try this intense conditioning circuit

Got 5 minutes to spare? Try this intense conditioning circuit

It takes but a moment to work up a sweat with this purely awesome 5-minute conditioning circuit from PumpUp member @joexodus. The instructions are simple: perform all exercises for the amount of reps below, then repeat and see how many rounds you can complete before the 5 minutes are up. Rest for 60 seconds and repeat.

Tuck Jumps: 10 reps

Tuck jump gif from the PumpUp blog : 5-minute conditioning circuit

Begin in a standing position. Jump vertically into the air, tucking your knees toward your chest. As you gain height and momentum, bring your palms flat towards your knees so that you crunch your body in mid-air. Land softly on your feet and repeat.

Mountain Climbers: 20 reps

Mountain climber gif from the PumpUp blog : 5-minute conditioning circuit

Begin in a plank position. Draw one knee towards the opposite shoulder and immediately repeat the same movement with your opposite leg. Keep your arms straight and in a straight line with your shoulders, neck aligned with your body.

Burpees: 10 reps

Burpee gif from the PumpUp blog : 5-minute conditioning circuit

Drop down to the floor and perform a push-up, maintaining proper form throughout the movement. Jump both of your legs towards your forearms, and hop up to perform a vertical jump.

Plank tucks: 10 reps

Plank tuck gif from the PumpUp blog : 5-minute conditioning circuit

Begin in a plank position. Hop both of your feet towards your forearms and immediately hop them back to starting position. Repeat.

Spiderman push-ups: 10 reps

Spiderman pushup gif from the PumpUp blog : 5-minute conditioning circuit

Begin in a plank position with your wrists in line with your shoulders, heels raised and off the floor. Bring your body down into a push-up, bending your elbows and lowering your upper body as close to the floor as possible. As you lower yourself, crunch your knee towards the side of your body. It should almost make contact with your elbow and you should feel a contraction in your obliques. Bring your leg back to starting position and crunch the other knee towards the other side of your body.

Kettlebell swings: 10 reps

Kettlebell swing gif from the PumpUp blog : 5-minute conditioning circuit

Pick a kettlebell weight that you are comfortable with. Firmly grasp the handles of the weight at the top with both hands. Drop down into a squat, swinging the kettlebell between your legs and making sure that your knees don't extend past your toes. As you stand, swing the kettlebell up and over your head. Be sure not to over-arch your back throughout the movement.
5 minute conditioning circuit from the PumpUp blog - This full body workout only requires a kettlebell.
Loved this 5 minute conditioning circuit? Check out more workouts from the PumpUp Blog here. If you have awesome workout videos to share, tag them with #TeamPumpUp on Instagram

4 moves to build strength with this full body workout

4 moves to build strength with this full body workout


You're short on time and you want a workout that completely and thoroughly strengthens your whole body. If you're going to squeeze some exercise in between your tightly-packed schedule, it might as well be a full body workout. These 4 moves demonstrated by PumpUp member @fitmissrach will make your efforts worth it. You'll be working your abs, glutes, quads and arms. Only two pieces of equipment are required for these exercises: a medicine ball and a pair of dumbbells. Feel free to try this workout within the comfort of your home or at the gym. That's how accessible it is. Plank dumbbell rows

Plank dumbbell rows - 4 strengthening moves for a full body workout (GIF) from the PumpUp Blog

Begin in a plank position. Your shoulders are in line with your wrists, your feet are shoulder-width apart and you're gripping a dumbbell in each hand. Keep your elbow close to the side of your body and stabilize your core as you draw the elbow up towards your body in a rowing motion. Repeat on the other side. Perform at least 12 reps on each side.

Plank side tucks

Plank side jumps - 4 strengthening moves for a full body workout (GIF) from the PumpUp Blog

Begin in a plank position. Your feet are close together, shoulders aligned with your wrists in a straight line and hands gripping dumbbells. Tuck your knees and jump your feet together, towards the side of one elbow. Promptly jump towards the other side and repeat for 30 seconds or at least 12 reps on each side.

Medicine ball squat jacks

Plank medicine ball squat jacks- 4 strengthening moves for a full body workout (GIF) from the PumpUp Blog

Hold your medicine ball tight towards your jest, with one hand on each side of the ball and elbows out. Drop into a full wide legged squat, with your knees just over your toes. Jump your feet back together so that you spring into a straight standing position, then drop back down into a wide legged squat. Repeat for 30 seconds or at least 12 reps.

Medicine ball squat to overhead reach

Medicine ball squat reaches- 4 strengthening moves for a full body workout (GIF) from the PumpUp Blog

Hold your medicine ball out in front of you with straight arms, one hand on each side of the ball. Take a wide legged stance and drop down into a full squat, lowering the medicine ball down towards the floor and in between your legs with straight arms as you squat. As you straighten your legs, reach the ball over your head, maintaining the same arm position. Repeat for 30 seconds or at least 12 reps.

4 move full body workout from the PumpUp Blog - Get your heart pumping! You just need a medicine ball and a pair of dumbbells. Plank dumbbell rows, plank side tucks, medicine ball squat jacks, and squat to overhead presses.

Love these 4 strengthening full body workout moves from PumpUp member @fitmissrach? Let us know in the comments below and tag us on PumpUp and Instagram with #TeamPumpUp and #WorkoutWednesday if you tried these moves! Have any other favourite full body workout moves that you'd like to show the PumpUp community? Tag your videos on Instagram with #TeamPumpUp so that we can see them!

3 partner exercises that will get your heart pumping

3 partner exercises that will get your heart pumping


If you're out of ideas for gym partner exercises, fret not. Let equipment inspire you! This gym partner workout is full of fast-paced moves that will elevate your heart rate while having fun with your workout partner. All you'll need for this is a resistance band, battle ropes, and a gym buddy!

Resistance Band Running


Partner 1 holds both handles of a resistance band. Partner 2 will step into the loop, positioning herself or himself a few paces further away. Partner 1 drops down into a squat, anchoring the band while Partner 2 leans forward and sprints. Slowly and gradually decrease the speed of your stride when finished, easing up on the band when the runner has completely stopped.

How does this help you?

Resistance band running will help you to increase the agility of your sprints. You'll be almost as speedy as the road runner, and your lower body will have more power to drive you further and faster over longer and longer distances. The extra resistance will help you to improve your stride frequency, which will in turn enhance your performance in various sports and allow you cross the finish line faster during short-distance runs.

Battle rope skips

Exercise battle ropes partner exercise jumping

Partner 1 harnesses the battle ropes to a stationary anchor, dropping down into a half-squat position. Make small waves with the ropes, alternating forearms to lift the ropes off the ground and engaging your core to add power to the movement. Once Partner 1 establishes a rhythm with the ropes, Partner 2 explodes upward and across the ropes, making sure to land softly. Jump back to starting position. Don't strain yourself during this workout.

How does this help you?

Battle ropes will help you to condition your arms, shoulders, and abs. Plus, you'll look and feel like a BOSS. Holding your lower body in a half squat throughout the exercise will actually allow your partner to jump over the ropes, and it'll help you strengthen your hamstrings, quads, and glutes. Not only will jumping elevate your heart rate and increase your agility, it also has long-term health benefits. Jumping has shown to build bone density, coordination, and prevent against common running injuries.

Partner decline sit-ups

Partner decline sit-ups from the PumpUp Blog (GIF)

If Partner 1 is strong enough, Partner 2 hooks legs around Partner 1, staying anchored at the knee. Your core is braced, legs slightly bent to lower your centre of gravity (this keeps you more stable). Partner 2 crunches up vertically.

How does this help you?

This is an advanced move. Use a bench to do a decline sit-up if you're a beginner. The decline sit-up will target the muscle responsible for hip flexion and spinal rotation.

The ultimate partner workout that will get your heart pumping with just 3 moves! Running with a resistance band, battle rope skipping, and decline sit-ups with a partner. Try this workout! Find out more on the PumpUp Blog

Enjoyed these partner exercises? Have ideas you'd like to show us? Tag your best workout videos featuring partner exercises with #TeamPumpUp on Instagram so that we can see what you've got! Thanks to PumpUp member @vania_cienfuegos07 and @its_anjela_baybee_19 for demonstrating these moves!

Why drastic weight gain didn't stop Tian from making a change

Why drastic weight gain didn't stop Tian from making a change


If you once had speedy metabolism that suddenly slowed to a halt, Tian can sympathize with you.  Despite having been skinny for most of her life, Tian took this genetic pre-disposition for granted. This led to drastic weight gain that weighed on her until June 2014, when she decided to take action against it. "It's never too late to make a change," she insisted. "I'm not the strongest or most athletic, but I have a lot of heart. I keep pushing forward." Not long after, Tian joined PumpUp in search of support and she hasn't looked back. When Tian shared about her transformation on PumpUp, the community was stunned by her truly admirable transformation. "[The] supportive comments really made my day," she said warmly. "I greatly appreciate [each person] taking the time to comment. [They] are all a constant source of great support. Much love and appreciation!"

How Tian overcame drastic weight gain

Exercise is the best stress reliever for Tian, who regularly wakes up at 5am to perform gruelling Insanity workouts. Though cardio is a challenge for her, she makes an effort to push through every workout. "At the time I began my fitness journey, I couldn't do 1 pushup or last more than 3 minutes on the treadmill," she professed.

The PumpUp community is inspired by everything that Tian has achieved after having overcome the drastic weight gain from her past. Keep her pumped on the app @tianloves!

Is cardio necessary for weight loss?


This is a post by fashion and fitness blogger Jodi-Kay Edwards. Follow her on PumpUp @jodikayedwards and on her blog,

Cardiovascular exercise is often overlooked when it comes to figuring out what is best for our exercise and fitness regime. Today I want to talk about a few beliefs related to aerobic fitness and take some time to give some thought as to why these may actually be myths.


(Image c/o giphy)

Aerobic fitness is not important for everyone.

False: Aerobic fitness is not just about how fast and far you can run, or how easily you can make it through a kickboxing class without sucking out all of the air in the room. Everyone needs to have the ability to have an efficient oxygen intake so their lungs are accustomed to different levels of exercise. Blood also needs to flow to the working muscles so carbohydrates and fats can produce energy. Aerobic fitness actually plays a critical effect on the quality of your life.

Aerobic training only benefits the heart and lungs not muscles.

False: Your muscles are actually the primary target of aerobic training. As I mentioned above aerobic training increases the muscles ability to use fat as an energy source.

The best aerobic exercise is running.

False: The best exercise is always one that you enjoy. There are many alternatives when it comes to aerobic fitness. In fact running 1 mile and walking 1 mile burns about the same amount of calories, think about that the next time you get discouraged! Swimming, stair climbing, kickboxing and Zumba, wow there are many alternatives to running! One mans trash is another mans treasure, just because Betty Lou enjoys running 5 miles on the treadmill, doesn’t mean your 45 minutes of cardio kickboxing is doing nothing for your body and fitness goals.


(Image c/o: giphy)

I don’t own a treadmill so I can’t, I just can’t even.

It always amazes me how quickly we tend to forget that there is prime real estate surrounding us at all times. If you don’t like others to see you while you are working out, find a DVD for indoors or tune into one of the many free workout programs on YouTube. If your neighborhood isn’t exactly your favorite place to run around find a trail or drive to a different location.

I don’t have time.

What suits your busy lifestyle better? 20-30 minutes a day or being dead 24/7? Not saying that if you don’t do aerobic activity you will die, but making excuses is silly. There is always time to invest in your health. You invested time for an education, for that job search, for that perfect guy or girl, hey you made time to binge watch Netflix for a few hours (guilty) make some time to say hey body, you’re amazing, let me take you for a walk.

Aerobic fitness is achieved by raising your heart rate.

False: Aerobic fitness is achieved when your metabolic rate is elevated and the rate in which your muscles start to consume oxygen are sustained. A faster beating heart rate is only the external effect of oxygen consumption. Sustaining your metabolism is the actual fitness goal, the heart rate is only a byproduct of this process.


(Image c/o Tumblr)

I’m too old, too fat, too lazy.

You are never too old, you are never too overweight, out of shape, and never too lazy to start. It all starts with a positive mindset and a can do attitude. While the too lazy part gets a lot of us to throw in the towel early, the benefits of aerobic fitness doesn’t discriminate no matter how sedentary of a lifestyle you lead. An 80 year old can see a 10% increase in their aerobic fitness level from just a few weeks of regular exercise. Slow and steady wins the race. It is better to start out slow than to burn yourself out too quickly.

Health and fitness work together as a package. Cardio, a little bit of weights and of course a proper diet is key when trying to reach those fitness goals! If you worked out this weekend I’m proud of you, pat yourself on the back and keep up the good work! It doesn’t matter if your fitness journey is about shedding a few extra pounds, training for a sport, trying to fit into your favorite jeans or just wanting a healthier lifestyle, take some time to reflect on how far you have come and even if it was just grabbing a pen and paper and writing down a few goals. Don’t give up on yourself! xx

Morning Fasted Cardio: Is it for you?


Starting your day with a cardio workout is something fitness experts have promoted for a long time. So, why do we want to be doing cardio in the morning?

The basic idea is that your body has three sources of energy; carbohydrates, protein (muscle) and fat. Usually when you do cardio, your body will use a combination of these, depending on your diet, intensity, duration, heart rate and other factors. Ideally, we want to be losing as much fat as possible while minimizing muscle loss. However, during traditional cardio, fat is not always burned efficiently, as glucose or carbohydrates are generally the preferred fuel source of the body.

Now, here is where morning fasted cardio comes in. When we wake up, our body’s carbohydrate reserves (in the form of glycogen) are depleted. So if we were to do some fasted morning cardio, we would be burning mainly fat! Further, in the morning, levels of the hormone cortisol are high, and insulin levels are low, further promoting the body to utilize fat reserves. 

There are a host of other benefits of morning fasted cardio as well, including:

  • Studies have shown that this type of exercise can target stubborn fat, including the hips and thighs for women, as well as abs and lower back for men.
  • Starting your day out with a cardio session will provide you with endorphins and a feeling of accomplishment for the rest of the day!
  • This type of exercise has also been shown to continue to burn fat throughout the day, not just during the exercise. 

Now that you know why we do it, here is how to do it:

  1. Perform either interval or steady state training for no longer than 30 minutes.
  2. Eat a good breakfast with plenty of protein to re-energize you and ensure you don’t lose that muscle you’ve been working on with PumpUp!

It should be noted that within the fitness world, fasted cardio is a controversial topic because it may promote the breakdown of muscle. This is why we recommend keeping sessions relatively short (ie. no more than 30 minutes) and supplementing it with some protein!

For more fitness tips and blog updates, make sure you follow us on twitter!

About the author:

Michael is a fitness enthusiast who works daily to achieve his fitness and athletic goals. He works as a personal trainer at Golden Glide Fitness, and has his honors bachelors degree in Medical Sciences. He works constantly to build his expertise in both nutrition and training. 

Get Physical with your Valentine ❤


February 14th is a day full of love and romance. Couples get together, eat chocolate, go out for fancy dinners, and enjoy a wonderful day together. However, there is another side to Valentine’s Day that usually goes unnoticed. Working out with your valentine isn’t just fun, but a great way to stay motivated and challenge each other!

You’ll find yourselves enjoying some healthy competition. Having your companion one step ahead of you is a great way to stay motivated, get stronger, and increase your energy levels. If you don’t believe me, read what other couples have to say. On that note, here are some great activities you and your valentine can do together — don’t be afraid to challenge each other!

Cardio: It’s as simple as going on a run together. There’s no better running partner than the person you care about most. And what better way to spend quality time together than on the run?!

Push-Ups: Gain a competitive edge while working out. See who can do more push-ups. If you feel strong enough, you can even place your partner on your back and get a real burn! Try facing each other and tapping your partner on the shoulder or shaking their hand after each push-up. (Alternatively, a kiss after every push-up will surely push you to do more!)

Medicine Balls: There are tons of great benefits to using medicine balls for strength and conditioning training, and they’re easy to share with a partner. Try playing catch, and if you’re feeling more adventurous, pass the ball after every sit-up or squat!

This Valentine’s Day, don’t just sit around and eat chocolate — get physical and make the most out of your day! Follow us on twitter and have a happy Valentine’s Day!

Top 5 Workout Mistakes

When it comes to fitness, there’s a lot to know. While we can’t possibly teach you all there is to know in a single blog post, we can teach you how to avoid the biggest mistakes you can make. Here’s a list of the top 5 mistakes that you’ve likely seen in action before, but may not have noticed!

  1. Not Eating: Half the battle in the gym is what you bring with you (or in you, rather). Whether your goal is to be healthy, lose weight, or put on muscle, without proper nutrition you’re not going to see results . Try eating 30-60 minutes before going to the gym - ideally foods with B vitamins (eg. yogurt, a banana, peanut butter) to help you release your energy and some carbs (eg. whole wheat toast) to supply you with energy.
  2. Lack of Sleep: Without a good night’s sleep your body doesn’t have enough time to sufficiently recover from workouts. Try to get 6-8 hours of sleep, especially after a workout.
  3. Swinging Weights: We’ve all seen this one before, but did you know it’s actually dangerous? Along with not receiving the muscle gains you want, you can get seriously injured. Lower the amount of weight you’re lifting if you swing your weights.
  4. Avoiding Cardio or Weights: A lot of people tend to avoid cardio if trying to put on muscle or avoid weights if trying to improve their cardio. Fact is: weight training and cardio go hand-in-hand. To stay healthy, it’s important to balance working your heart (via cardio) and your other muscles (via weight training).
  5. Not Having a Routine: How are you supposed to know what to do and how to do it if you don’t plan out your exercise program. This is the most confusing part of working out. If you don’t feel like researching endlessly, let PumpUp take out the confusion by building the workout perfect for you and adjusting it to you as you go! 

And there you have it - 5 mistakes that you’ll never do again! Let me know if you have any questions or can think of any other big mistakes you see.

Top 3 Fat Loss Workout Tips

If losing fat is your main workout goal, you might be wondering what kind of workout you should do. Although there are lots of articles out there about which type of workout is best for fat loss, the truth is that there isn’t just one! In order to continue to lose fat without hitting a plateau, try using these 3 fat loss workout tips…

1. Full Body Workouts

There is no single part of your body that should be targeted - your entire body should be worked. Working your entire body means more muscle groups are working at the same time. Here’s one way to think about it:





(That’s why when you select a ‘Fat Loss’ workout from the PumpUp workout builder, we automatically give you a full body workout - smart, isn’t it?)

2. High/Low Intensity Cardio

For quite some time, prolonged low intensity cardio was considered to be optimal for fat loss. We even see the chart on treadmills indicates the “fat burning zone” is when your heart rate is in the lower range. In scientific terms this is true. Working at a low intensity for an extended period of time means that you require less immediate energy - aka carbohydrates - and around the 20 minute mark, our body signals for fat to be broken down and used as the energy source instead. This allows for a higher percentage of stored fat calories to be used.

What most people fail to understand is thatyou burn fewer calories overall when doing low intensity cardio compared to high intensity cardio. Of course, out of the calories high intensity cardio burns, less will be fat calories, but since you’re burning more overall calories, you’re burning more fat.

In the end it is a combination of both types of cardio that are ideal. (That’s why PumpUp’s ‘Fat Loss’ workouts always include cardio.)

3. High Intensity Interval Training

Although you may be skeptical about how high intensity interval training workouts can boost fat loss while keeping it short, it happens! HIIT workouts are incredibly beneficial for fat loss because of the afterburn effectThe afterburn effect refers to the calories that are burned after a workout. After a workout, your body goes through a restoration period where it uses more calories. To achieve this effect, your workout has to be intense enough to create an energy debt to begin with. That’s why low-intensity workouts won’t cut it.


Full body workouts, high/low intensity cardio, and HIIT can help you burn that fat so you can be lean and mean, but not alone; nutrition is also an essential part of fat loss. Working out without maintaining a healthy diet won’t give you the results you’re looking for. Be consistent with both and you’ll achieve your goals!

Have a Little HIIT! Wait... what?

Katie Morse is the trainer for The Regimen.

Sometimes life gets hectic; your schedule gets bombarded and before you know it you’re exhausted or out of time to hit the gym. If you’re pressed for time but really want to crank out a good workout, don’t fret! There is a solution.

High intensity interval training (better known as HIIT) is a type of exercise that involves short, high-intensity bouts of exercise followed by a short period of rest. It’s an incredible form of cardiovascular exercise. Believe it or not – most HIIT workouts are only 10-20 minutes in length.

There are many different ways to perform HIIT. The Tabata method, for example, uses a 2:1 of work-to-rest ratio – you perform a specific exercise at max effort for 20 seconds followed by 10 seconds of rest. There is no right or wrong exercise to pick for those 20 seconds. However, the general rule of thumb is that the exercises selected should be challenging enough to get your heart rate going, because that’s how you’ll break a sweat! Some exercises you can do are burpees, jump squats, lunges, pushups, dips, etc.

Another variation would be alternating between cardiovascular and resistance training. This could be done by running or biking 2-3 minutes followed by a set of pushups and bicep curls with a quick rest before starting up the cardio again.

Even simpler - this could be done solely on the treadmill. Push yourself to sprint at max speed for 1 minute and follow it up by a 1 minute walk. Continue alternating between the two for 20 minutes.

The beauty of HIIT workouts of any type is that they are short and quick. They also leave room for tons of creativity. Believe it or not, HIIT workouts have been scientifically proven to increase fat burning, give your metabolism a boost and improve both your aerobic and anaerobic cardio. With HIIT, the body becomes more efficient at producing and using energy from the anaerobic energy system and can remove metabolic waste more effectively from the muscles during recovery intervals, resulting in increased performance.

Keep the golden rule in mind: give 100% throughout your entire workout and you’ll really reap the benefits.