Burn Workouts
We’re not about making you sweat — we’re about helping you burn, because a workout you’ll actually finish beats one you’ll skip
Real results start in as little as 5 minutes — even a quick 15 can make a difference. Want more? 30 and 60-minute sessions are there too, whenever you’re ready for them.
Barbell Bench Press
3 sets x 8-12 reps · 75s rest
Incline Barbell Press
3 sets x 8-12 reps · 75s rest
Bench Press
3 sets x 8-12 reps · 75s rest
Barbell Incline Bench Press - Medium Grip
3 sets x 8-12 reps · 75s rest
Floor Press
3 sets x 8-12 reps · 75s rest
Close Grip Plate Press
3 sets x 8-12 reps · 75s rest
Welcome to Burn
Burn by Eat the Weight Off is my signature exercise and movement program — I’m not about making you sweat, I’m about helping you burn. Built from my own experience as a Transformation Coach & Wellness Expert, and my own 140-pound transformation, I created Burn to make movement joyful, accessible, and effective for every body, no matter your starting point.
My mission: help you build strength, preserve muscle — especially when using GLP-1 medications — and find the confidence to move your body in ways that feel good and support lasting change. Movement isn’t just about burning calories — especially during weight loss, it’s what helps you keep the strength and muscle you have, stay mobile, and feel steady in your body as it changes.
If you’re using GLP-1 medication, strength training isn’t optional — it’s essential. Research shows that a meaningful portion of weight lost on these medications can come from muscle, not just fat, especially if activity levels drop during treatment. That’s exactly why Strength Burn is built into this program: consistent, manageable resistance work helps you hold onto the muscle you have while the weight comes off, so you come out of this stronger, not just smaller. As always, check with your doctor about the right level of activity for your specific treatment plan.”
Choose 5, 15, 30, or 60 minutes — because a workout you’ll actually finish beats one you’ll skip. Most members start with the shorter sessions and build from there. All Burn Workouts are included with your Eat the Weight Off membership — no extra cost, no separate signup.
— Pamela
FIND YOUR BURN
Choose the routine that fits your mood, goals, and lifestyle today.
Gentle Burn
Stretching, yoga, and chair exercises for flexibility and relaxation. Perfect for easing in.
Quick Burn
5–15 minute routines for busy days. Bodyweight circuits, brisk walks, and mini dance breaks.
Strength Burn
At-home strength routines using bodyweight or resistance bands. Build muscle, feel powerful.
Core Burn
Focused core sessions to build strength and stability from the inside out.
Cardio Burn
Walking, dancing, and fun cardio routines to get your heart pumping and your mood lifted.
Joyful Burn
Activities that don’t feel like exercise — dancing, gardening, playing with kids or pets. It all counts.
GETTING STARTED
New to Burn? Start here.
- Beginner’s Burn — gentle routines for those new to exercise or returning after time away
- Warm-Up to Wellness — simple ways to start, overcome exercise anxiety, and set realistic goals
- Movement for Every Body — modifications and tips so everyone can join in
How It Works
- Log in to your Eat the Weight Off member portal
- Browse Burn Workouts by type, level, or length
- Choose your workout and press play
- Move at your own pace — pause, rewind, repeat as needed
- Log your workout in your Progress Tracker and celebrate the win
GET THE BURN APP – Coming Soon
No time? Burn in 15.
Take your workouts anywhere with the Burn by ETWO app. Quick 15-minute workouts on your schedule. No equipment needed.
[Download on the App Store] [Get it on Google Play]
STAY MOTIVATED
- Burn of the Month Challenge — join our monthly movement challenge and celebrate your milestones
- Share Your Burn — post your favorite way to move in the Community Forum
- Burn Together — live group classes, recorded replays, and community support
- Celebrate Every Burn — whether you walk, stretch, or dance, every movement is a win
BURN RESOURCES
- Monthly Workout Calendars
- Progress Trackers
- Goal-Setting Sheets
- Warm-Up & Cool-Down Guides
- Proper Form Guides
- Modifications for All Levels
Safety & Support
- Tips for exercising safely with health conditions or while using GLP-1 medications
- Reminders to check with your doctor before starting new routines if needed
- All routines can be modified — listen to your body and progress at your own pace
- Always consult your physician before beginning any new exercise program, especially if you have existing health conditions.
Burn isn’t about perfection — it’s about progress, joy, and moving your body in ways that feel good to you. Let’s eat the weight off and burn bright, together!
What Our Members Say
“Burn changed everything for me. I used to dread exercise — now I actually look forward to it. The workouts meet me exactly where I am and make me feel strong and capable every single time.”
— Member, Eat the Weight Off Community
Burn FAQs
Quick Answers to Common Questions
No — most Burn Workouts require no equipment. Optional resistance bands can be used for Strength Burn routines.
There’s real substance behind it, but the messaging needs a specific angle to be honest and effective.
The real benefit of 15 minutes: it’s about consistency, not superiority. Exercise science doesn’t say 15 minutes burns more calories or builds more strength than 30-60 minutes — longer sessions generally allow more total volume, which matters for strength and significant fat loss. What 15 minutes actually wins on is adherence: people are far more likely to actually show up and do a 15-minute session regularly than commit to an hour they’ll skip when life gets busy. Consistency over time beats occasional intensity, especially for anyone just starting or restarting a fitness habit, managing energy limitations, or working with GLP-1 medications where appetite and energy levels can fluctuate.
Where the caution comes in: if you frame it as “never more than 15 minutes,” you’re making an absolute promise that could undercut you later — some Strength Burn or Cardio Burn content genuinely benefits from more time to be effective, and you don’t want your own copy contradicting a 25-minute workout you build in Hyperhuman down the line. It could also imply real transformation only takes 15 minutes a day, which risks overpromising.
Better framing: position 15 minutes as a low floor, not a hard ceiling — permission to start small, not a limit on what’s available. Something like:
“Real results start in as little as 15 minutes — no all-or-nothing workouts here.”
Burn offers a full range, so you can match the workout to your day: as short as 5 minutes for quick bursts of movement, 15-minute sessions for busy days or when you’re just building the habit, 30-minute sessions for a standard, well-rounded workout, and 60-minute sessions when you want a complete, in-depth session. Real results start in as little as 5 minutes — there’s no all-or-nothing rule here, so pick whatever length fits your day.
We recommend 3–5 times per week, but even once is a win! The most important thing is consistency over perfection. Start where you are, move at your own pace, and build from there. Every Burn counts — no matter how small.</p>
Yes — Burn is designed with GLP-1 users in mind, with a focus on preserving muscle and building strength while you lose weight. As always, check with your doctor before starting any new routine, especially if you have existing health conditions.
Yes — all Burn Workouts are included with your Eat the Weight Off membership at no extra cost, with no separate signup required.
Yes — cancel anytime. To avoid being charged for the next billing period, please cancel before your renewal date.
Pair Burn With the Eat the Weight Off Way
Movement is most powerful when combined with nourishing food and emotional wellness. Pair your Burn Workouts with our Meal Plans, Academy Courses, and Community Support for a complete transformation experience.
Take the First Step
Choose a workout, join a challenge, or simply get inspired to move a little more today. Every bit of movement counts — and with Burn, you’re never alone on your journey.
The Burn Workout program is provided for general fitness and wellness purposes only. Always consult your physician or qualified healthcare provider before beginning any new exercise program, particularly if you have existing health conditions, physical limitations, or are recovering from surgery. Eat the Weight Off and its representatives do not provide medical advice, diagnosis, or treatment. Listen to your body and progress at your own pace. Results may vary.