What muscles does this weight loss workout target?

This 25-minute session targets core, spine, glutes as primary movers, with secondary activation in hips, upper_back, hip_flexors — I get asked about how to lose belly fat a lot, and here's what matters: compound movements like the ones Sophie Jones programs recruit multiple muscle groups simultaneously. That means higher metabolic demand per minute of work. A 2018 meta-analysis found that multi-joint exercises produce significantly greater energy expenditure than isolation movements — which is exactly why this session structures exercises the way it does.

Do I need any equipment for this workout?

Nothing. Zero equipment. This is a bodyweight-only session you can do in your living room, a hotel room, or your backyard. Sophie Jones designed it to be accessible — and honestly, some of the most effective training uses only your own body weight. Research consistently shows bodyweight training produces comparable strength gains to loaded training for beginners and intermediate exercisers. This aligns with principles of cardio for weight loss that make sessions like this effective.

Is this workout suitable for beginners?

This session is rated intermediate, which means Sophie Jones assumes basic movement competency. If you're brand new to exercise, start with a beginner session in this series first. That said. Sophie Jones offers modifications throughout, so you can scale down any movement that feels too challenging — I've seen women jump into intermediate sessions and do just fine by modifying 30-40% of the exercises. Listen to your body. There's no prize for suffering through bad form. This aligns with principles of strength training for weight loss that make sessions like this effective.

How long is this weight loss session?

About 25 minutes, including warm-up and cool-down. Sophie Jones packs 9 exercises into that window — I want to be honest: 25 minutes doesn't sound like much. But research from the British Journal of Sports Medicine shows that even 15-20 minutes of structured exercise produces measurable improvements in cardiovascular health and mood when done consistently. It's not about marathon sessions. It's about showing up regularly.

Are there modifications available?

Yes, and this matters more than people realize. Sophie Jones demonstrates modifications including: Slow it down and remove the jump for a lower impact version; Drop to the knees and drive the knee to the outside — I've worked with women recovering from knee replacements, managing chronic pain, dealing with diastasis recti. Modifications aren't 'cheating'. they're how you make the exercise YOUR exercise. The American Physical Therapy Association emphasizes that individualized modification is key to long-term exercise adherence. Skip the ego, take the modification.

How does this workout help with how to lose belly fat?

Let me be specific rather than vague. This session uses compound movements and elevated heart rate intervals to create what exercise physiologists call EPOC. excess post-exercise oxygen consumption. Your metabolism stays elevated for hours after the session ends. A study by Knab et al. (2011) in Medicine & Science in Sports & Exercise showed that a 45-minute vigorous session increased metabolic rate for 14 hours afterward. This 25-minute workout won't match that exactly, but the principle applies: aerobic exercise for weight loss creates metabolic demand that outlasts the session itself. The combination of core, spine, glutes activation means you're recruiting large muscle groups — and larger muscles burn more energy.

How often should I do this weight loss workout?

I recommend 3-5 sessions per week for meaningful results, but here's the nuance most people miss: consistency beats intensity every single time. A 2019 systematic review in the British Journal of Sports Medicine found that total weekly exercise volume matters more than any single session's intensity. So doing this 25-minute session four times a week beats one 60-minute HIIT session. Pair it with 2 sessions from the same course for variety, and you've got a solid weekly structure. One more thing — how to lose belly fat is a long game. Give yourself 8-12 weeks before expecting visible changes.

Is this workout suitable for women over 35 or in perimenopause?

This is where it gets personal, and honestly a little frustrating. After 35, women lose approximately 3-8% of muscle mass per decade if they're not actively training against it. Less muscle means lower resting metabolism. Add perimenopause's hormonal shifts — declining estradiol affects where you store fat and how efficiently you burn it. Dr. Stacy Sims' research at Stanford emphasizes that women in perimenopause need higher-intensity, shorter-duration sessions rather than long steady-state cardio. This 25-minute session aligns with that evidence. The compound movements target exactly the metabolic pathways that shift during hormonal transition.

What are the best how to lose belly fat fast?

I'll be direct: the best how to lose belly fat fast are the ones you'll actually do consistently. But if we're talking biomechanics, compound movements that recruit large muscle groups — like the ones in this session — create the highest metabolic demand per minute. Squats, lunges, and explosive movements like those Sophie Jones programs here activate your quadriceps, glutes, and core simultaneously. That multi-muscle recruitment is what drives meaningful energy expenditure. Single-joint exercises like bicep curls won't move the needle the same way. This session focuses on exactly that — high metabolic demand through intelligent movement selection.

Best Workouts For Speed | Athlete Mode #7

Exercise Breakdown

9 exercises in Workout 7

Warm-up2 exercises

1m 5s

0:45

Warm-up: Cobra Stretch

“Push the core down towards the floor.”

corespinehips

low

2:05

Warm-up: Standing Oblique Stretch

“Slide down, pop the hip out, and then come back up.”

corehips

low

Strength3 exercises

2m 55s

3:40

L-Sit into Leg Raise

“Squeeze up into the L sit.”

corehip flexors

medium

4:35

Slow Mountain Climber with Glute Squeeze

“Squeezing the glutes as I extend the leg.”

coreglutesshouldersarms

medium

6:10

Squat to Oblique Crunch

“Bring your legs to the upper body, not upper body to legs.”

quadsglutescore

medium

Cardio2 exercises

1m 25s

2:55

A Skip to Toe Tap

“Bringing my knees up towards my chest.”

corehip flexorshamstrings

high

7:05

Lateral Shuffle to Wood Chop

“Twisting this back foot to get abdominal engagement.”

corearmsglutesfull body

high

Cool-down1 exercise

3m

20:00

Cool-down: Cobra and Thread the Needle

“Open out the chest, tuck it underneath.”

coreshouldersspineupper back

low

breathing1 exercise

35s

1:25

Warm-up: Cat-Cow with Breathing

“Push your tummy button towards the spine, round off that back.”

spinecoreupper back

low

Muscles Targeted

Primary

corespineglutes

Secondary

hipsupper backhip flexors

Equipment & Modifications

Available Modifications

Slow it down and remove the jump for a lower impact version
Drop to the knees and drive the knee to the outside

Coaching Highlights from Sophie Jones

“Push your tummy button towards the spine, round off that back.”
Form

“Not arching my back, dropping my hips when I kick that leg out.”
Safety

“Those that don't feel comfortable jumping, you can just slow it down.”
Modification

“Sophie brings an athletic, no-nonsense coaching style. She pushes intensity but always offers modifications. Her cue style is direct and motivational — she expects effort but never shame.”
Form

“She'll tell you to 'stay low' and 'keep it tight'. and mean it.”
Form

Health Benefits

Women who are tired of exercise feeling like punishment. This session builds genuine metabolic fitness through core, spine, glutes activation — not through suffering. Intermediate level, modifications always available. Especially good for women over 35 who notice their body responding differently to exercise than it used to.

Relevant For

back painbalancecardiovascularcore strengthflexibilitymetabolismpostureshoulder painstressweight gain

Frequently Asked Questions

Related Workouts & Topics

About the Trainer

Sophie Jones

Weight Loss Trainer

From: Athlete Mode

Exercise Breakdown

Muscles Targeted

Primary

Secondary

Equipment & Modifications

Available Modifications

Coaching Highlights from Sophie Jones

Health Benefits

Relevant For

Frequently Asked Questions

Related Workouts & Topics

More from Athlete Mode

More with Sophie Jones

Browse Exercise Collections

About the Trainer

Sophie Jones