Fitness & Workouts | Blog Category Archives | Meraki Lane

8 Bedtime Workout Routines For Weight Loss and Sleep | Can't find time to exercise during the day? Want a quick and easy routine you can do before bed to help you tighten and tone your body without compromising your sleep? Perfect for beginners and beyond, these evening workout routines are the perfect pre-bed at home exercises to help you meet your weight loss goals when you're pressed for time. If you want a flat stomach, toned legs, and strong core, take the challenge!

8 Bedtime Workout Routines For Weight Loss and Better Sleep

6 Rowing Machine Workouts for Weight Loss | Whether you're a beginner or an old time pro, these rowing workouts are low impact, allowing you to get a full-body workout without risk of injury or wear and tear on your muscles and joints. You can do these at the gym or at home as a standalone workout, or you can add them before and after a run, bike ride, strength training, or CrossFit sesh for a little extra HIIT and cardio!

Low Impact Cardio: 6 Rowing Machine Workouts for Weight Loss

11 Cold Weather Running Tips and Hacks for Beginners | If you're new to winter running and want to know what to wear, how to choose the right gear, which running accessories you need, and tips to stay warm and dry so you don't get a chill, this post is for you! Dressing for the cold weather is key, and we'll teach you everything you need to know, from layering your outfit, to choosing the right socks and shoes, to staying dry and altering your route and training schedule, and more!

11 Cold Weather Running Tips and Hacks for Beginners

How to Reduce Body Fat | If you want to reduce your body fat percentage fast, this post is for you! We're sharing the best food, diet, and exercise tips and tricks for women to help decrease your body fat naturally. This post includes a body fat percentage chart for women and for men to help you gauge how much you need to lose, and you'll learn which foods to avoid, the best foods and snacks to help you feel full, and fat burning workouts to help you tighten and tone your body!

How to Reduce Body Fat: 9 Tips and Exercises that Help

30-Day Fitness Challenges to Try This Year | Whether you're looking for 30-day full body workout challenges for beginners, or something more specific, like a 30-day arms challenge, 30-day abs challenge, or a 30-day squat challenge for women, this post has tons of ideas to inspire you! While many of us take on weight loss challenges at the beginning of the year, there's no time like the present, and you can start any of these 30-day challenge ideas right here, right now!

33 of The Best 30-Day Fitness Challenges to Try This Year

7 Plank Workouts for a Killer Core | Whether you have 5 minutes or 20 minutes to spare, we've curated the best plank workouts for women and for men to help tighten and tone your core and abdominal muscles. There are so many benefits of incorporating planks in your weekly workout schedule, and while they make look easy, they give you a full body workout and are a great way to sculpt your abs and obliques! Perfect for beginners and beyond, lose belly fat fast with these home exercises!

7 Plank Workouts for Beginners to Strengthen Your Core

10 Oblique Workouts for Women | Say goodbye to your love handles with this collection of oblique workouts you can do at home or at the gym! We've included a range of workouts for every fitness level, and you don't need weights as we've also included no equipment body weight workouts that pack a punch! Hate doing abdominal exercises like crunches? You're in luck! Some of these moves are done standing, and they will give you a flat belly and ab definition your friends will be jealous of.

Bye Bye Love Handles: 10 Oblique Workouts for Women

20 Lower Body Workouts for Women | If you're trying to get into a strength training routine and want to know how to tighten and tone your glutes and legs at home with weights or without weights, we're sharing the best exercises to help! Whether you have a set of dumbbells, kettlebells, resistance bands, or a TRX suspension trainer - or no equipment whatsoever - we've curated the best home workouts to help you burn fat and build muscle.

Legs and Glutes: 20 Lower Body Workouts for Women

20 Full Body Stair Workouts for Weight Loss | If you're trying to lose weight and build muscle and stamina, climbing a set of stairs is a great way to get a full body workout! Whether you're using outdoor stairs, or have a staircase at home, we've curated 20 staircase workouts you can do anytime, anywhere! Choose between HIIT workouts for cardio, leg or glute workouts to target problem areas, or a full body workout to torch fat and calories. Better yet, combine 2 or more into your own routine!

Get Fit At Home: 20 Full Body Stair Workouts for Weight Loss

10 TRX Workouts for Beginners | Cardio meets strength training with this collection of full body TRX workouts! Perfect for women and for men, we've included a mix of arms, abs, legs, glutes, back, and full-body workouts so you can plan ahead and create your own TRX workout routine to target your upper body, lower body, and core on alternating days. There are so many benefits of TRX suspension training, and it's a great way to burn fat, build muscle, and provides a serious core workout!

Full Body Cardio and Strength: 10 TRX Workouts for Beginners

20 Upper Body Workouts for Women | If you're trying to get into a strength training routine and want to know how to tighten and tone your arms, shoulders, and back at home, we're sharing the best exercises to help! Whether you have a set of dumbbells, kettlebells, or resistance bands - or no equipment whatsoever - we've curated the best home workouts to help you burn fat and build muscle. Say goodbye to flabby arms and bat wings and commit to the challenge!

Strength Training At Home: 20 Upper Body Workouts for Women

How to Exercise with a Face Mask | If you already struggle to find the motivation to workout, finding the will to endure a high intensity, fat burning cardio workout while wearing a face mask may seem downright impossible. If you want to know how to lose weight, and how to do it safely while wearing a face mask, this post has tons of tips and hacks. Whether you enjoy outdoor running workouts, intense HIIT exercise classes, or strength training at your gym, these tips will help!

How to Exercise with a Face Mask: 10 Tips for a Safer Workout

How to Get an Hourglass Figure | If you want to know the secret to a small waist with curvy hips and a bigger butt, this post is full of diet and nutrition tips, as well as 5 hour glass workout ideas to help you see results fast. While you probably won't achieve an hourglass figure in a week or even in a month, cleaning eating coupled with the right exercise moves is key! If you're up for the challenge, use the tips and ideas in this post to create a routine to get you to your goals!

How to Get an Hourglass Figure: 11 Tips and Workouts for a Sexy Body

5 Best At Home CrossFit Workouts for Beginners | Whether you're looking for no equipment workouts, or workouts with dumbbells, kettlebells, barbells, and a medicine ball, these fat-burning, full body WOD workouts have it all. We've included an EMOM, HIIT, and AMRAP workout, with options to help you squeeze in a quick upper body workout with abs when you're short on time. Perfect for men and for women, these CrossFit workouts at home will help you lose weight and build muscle!

5 Best At Home CrossFit Workouts for Beginners and Beyond

How to Increase Flexibility Fast | If you want to know how to become more flexible in your hamstrings, hips, triceps, shoulders, and/or back, we're sharing our best tips along with 7 of the best stretching exercises for flexibility. Perfect for beginners and beyond, adding these stretches for flexibility to your daily workout regime will give you better posture and balance, resulting in greater mobility, less pain, and fewer injuries!

How to Increase Flexibility Fast: 7 Best Stretching Exercises

7 Full Body Medicine Ball Workouts | Working out with a medicine ball is a great core workout for those who want a flat stomach, but it can also work other muscle groups, including your abs, arms, glutes, and legs. If you're looking for beginner medicine ball workouts for men and for women, you can stream these fat burning videos at home! They include a mix of strength training, cardio, and HIIT, helping you burn calories while also tightening and toning your muscles!

Strength Training at Home: 7 Full Body Medicine Ball Workouts

5 Core Strength Workouts You Can Do At Home | Perfect for women, for men, for beginners, and beyond, these core strengthening exercises will improve your balance, stability, and posture, tighten and tone your abs, and they are perfect for back pain! If you want flat abs, you can do these core exercises at the gym or at home with little to no equipment, and if you're looking to strengthen your core after baby, we've included a 10-minute workout you can start after pregnancy.

How to Strengthen Your Core: 5 At Home Core Strength Workouts

9 Recovery Day Workout Ideas | If you're looking for active recovery workouts for days you're dealing with muscle soreness from strength training or body fatigue from running and high intensity interval training workouts, we're sharing 9 exercises you can do at home - and at the gym - to help your body rest and repair. Active recovery days are an essential part of any training program - even CrossFit! It allows your body to repair itself, and also improves your energy, performance, and stamina.

How to Have an Active Rest Day: 9 Recovery Day Workout Ideas

5 Fat-Burning Low Impact Workouts for Beginners | If you're looking for workouts you can do at home that aren't high intensity, but will still allow you to break a sweat, burn calories, and burn fat, these full body low impact exercises are for you! Whether you're new to fitness, recovering from an injury, have bad knees, bad hips, or a bad back, or you're looking for workouts you can do after surgery, these are the best of the best!

No Excuses! 5 Fat-Burning Low Impact Workouts for Beginners

7 Shoulder and Back Workouts for Women | Whether you're training at home with no equipment, or lifting weights at the gym, working your shoulders and back helps increase range of motion, prevent injury, improve posture, and enhance strength and performance. And sculpted shoulders are sexy, too! If you're looking for shoulder workouts and/or back workouts for women to tighten, tone, and get rid of back fat, grab your dumbbells and give these a try! We've included no equipment options too!

Sexy and Sculpted: 7 Shoulder and Back Workouts for Women

10 Morning Workout Motivation Tips | If you're looking for a little inspiration to help you get up early and get in a good sweat sesh to kickstart your day, we're sharing our best morning motivation tips to help! Whether it's a gloomy Monday or a lazy Saturday, these morning motivation tips will help you create daily routines to increase your energy, boost your metabolism, feel happier, sleep better, and lose weight fast! If you want to know how to get up early and workout, these ideas work!

No Excuses! 10 Morning Workout Motivation Tips to Get You Out of Bed