Sofia Richie Grainge in Two-Piece Workout Gear Shares “Morning From Us”

Squeezing in a full-body workout isn't as challenging these days since a 15-minute gym session can be just as effective as doing an hour of exercising depending on the intensity, and Sofia Richie is crushing the total-body quick workouts. On TikTok, the daughter of singer Lionel Richie showed off five moves that keep her tone that doesn’t take up too much of her busy schedule. And just this week, she shared a photo of her growing tummy, as she’s expecting a girl. “Morning from us” she captioned it. Read on for more details on her speedy session and what fitness experts think.

1. She Starts Her Morning Off With the Workout

Sofia Richie Grainge/Instagram

At the beginning of the clip, Richie explains she's at home with her certified fitness and pilates trainer Elizabeth Vidor and only has 15 minutes for a workout. “I wanted to start my day off on a positive note, so let’s do a quick little workout,” Richie said at the start of the video that's been viewed 9.6 million times.

What the Expert Says: M.A. Sports Performance and USAW National Coach Jarrod Nobbe says, "The best benefit of working out in the morning is to get things moving! I love a morning workout or mindful movement session filled with mobility to wake the body and mind up. He adds, "Hitting those early morning-released endorphins can increase your mood, focus, and energy throughout the day. Also, I love starting the day by checking the box on the to-do list; positive momentum toward daily progress!"

2. Jump Rope

Sofia Richie Grainge/TikTok

The newlywed started off her workout with jump roping. She did three sets for 15 seconds each.

What the Expert Says: According to Nobbe, "Using jump rope sequences before training is an excellent method to raise the body’s internal temperature and get the blood flowing. Use this in your warm-up before mobility and activation. Plan on implementing plyometrics in your session? Jumping rope is a great low-intensity plyometrics prep movement to prepare the ankles and lower body to be elastic and transfer energy for power!

3. Medicine Ball Front Slams

Sofia Richie Grainge/TikTok

Next up Richie does weighted medicine ball slams, where she picks it up off the floor in a squat and holds it above her head before throwing it down again. It's unclear how many reps she did.

What the Expert Says: Nobbe warns, "DISCLAIMER: Only perform this movement with sand-filled med balls! Med ball front slams are a great full-body power movement. When done correctly, you’ll engage your arms, core, and leg with each slam, driving the med ball through the floor. Keep the reps low to develop ballistic, full-body power improvements" He continues, "You can use slams in your cardio sessions as well. Extending tall at the top and flexing strong to slam the ball requires many body muscles, creating an incredible opportunity for aerobic work capacity."

4. Chest Press + Glute Bridge

Sofia Richie Grainge/TikTok

After the weighted medicine ball slams, the 24-year-old does chest presses with her hips up in a bridge position as she squeezes a pilates ring between her knees.

What the Expert Says: "This movement sneaks in the lower body, posterior strength (an isometric contraction of the glutes and hamstrings) paired with the upper body pressing strength of the chest press." Nobbe explains. "I love using this movement to develop your body’s stability and strength in this all-in-one exercise. You can get creative with dumbbells, kettlebells, or even bands to vary your training week-to-week. Press the implement alternatingly in a bilateral movement, or perform one side at a time to challenge your unilateral strength and core stability."

5. Supine Oblique Bends

Sofia Richie Grainge/TikTok

For the next round, Richie quickly goes into an ab exercise called supine oblique bends where she holds a weight and alternates touching each heel to work her sides.

What the Expert Says: "Finding enough variety to train the lateral aspects of the core can be challenging," Nobbe tells us. "Look no further if you’re looking for something other than your side plank variations. Oblique side bends are a go-to option, whether standing or in a supine position shown in this video. Keep the neck and head relaxed, exhale as you bend and contract the obliques, and inhale as you return. Implementing focused breathing can fire up the core muscles."

6. Mountain Climbers

Sofia Richie Grainge/TikTok

Richie finishes off her brief workout with mountain climbers. “A quick and effective 15-minute workout” she captioned the TikTok.

What the Expert Says: Nobbe states, "Mountain climbers might be one of the best core exercises performed dynamically to build core strength, stability, and endurance. We want to ensure we conquer the primary plank position, bracing the core tight as we drive each knee alternating to the same-side elbow. Add them to your core routine, or implement them during a HIIT-style workout or circuit day. If used as a finisher, I would challenge you to move quickly but stay braced and tight to maintain the efficacy of the movement."

1. Morning Workouts

Tiesi starts her day with an early-morning workout. “I work out every morning at 6:00 am. That’s my number one thing for my mental health and, well, for everything,” she told Grazia. “At night I try to do my self-care things like an under-eye mask and hair mask. I have my glass of wine, my quiet time and my bath. Those are my main forms of self-care.”

2. She Loves To Box

Tiesi is a huge fan of boxing-based workouts. “I love boxing,” she told Grazia. “I think I just like to hit things [laughs]. It helps me de-stress. But I honestly love all workouts, it’s such a stress reliever and you get the endorphins and a healthy release. It’s been a big thing that, honestly, has saved me throughout my life as it really centers you and re-sets your body and mind.”

3. Making Time For Working Out

Tiesi has a son with Nick Cannon, and says she now understands how hard it is to find time for yourself as a mother. "People used to say all the time, 'I'm too busy to work out.' And I was like, 'No one's ever too busy to work out.' But now, I truly grasp it," she told OK!. "It's something I really want to help with because it really is difficult to find the motivation to get there and nonetheless know what to do."

4. Low Carb, High Protein Diet

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Tiesi says her diet is “boring and plain” for the most part. “I get up in the morning and have my pre-workout, and then I come back and have my protein shake, oatmeal and coffee,” she told Grazia. “My snack is usually a bar or some grapefruit, and lunch is something like a turkey burger and vegetables, or I like to make breakfast tacos. I try to have at least half of an avocado too. My lunch is a lot of protein and is heavier on carbs, especially after a workout. Dinner is no carbs and more about protein and veggies. That’s basically it! I don’t eat after nine if I can help it.”

5. Family Workouts

Tiesi encourages her son to take part in her workouts. "It's very cute,” she told OK!. “He's in there and he's trying to copy everything I'm doing. I actually just got him a baby spin bike and some little baby weights. He loves it. He copies everything I do and I just think it's amazing because as he gets older, it's going to be something that he's interested in and he's seen me do and something that he will instill in his life. It's going to just be natural."

1. Sweating For Good Headspace

Greene previously talked about her love for Rise Nation workouts in Los Angeles. “Mentally, for me, it’s so important. It really keeps me kind of sharp and focused,” she told Women’s Health. “I kind of alternate between doing the Versa classes and strength training and I’m waiting for the day that I can do them both in one day! It’s always that thing where, even when I don’t go to the gym, if I’m just sweating and being active – even if it’s not an intense session – I always feel so much better and things are much more organized in my head.”

2. Fueling Her Workouts

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Greene eats to fuel her workouts. “I used to have to have breakfast, but it was, like, yogurt,” she told Women’s Health. “Now I have to have two pieces of wholegrain toast and almond butter, honey and bananas on top. That would bother some people because it’s got a decent amount of fat, but you have to recognise that it’s fuel; it doesn’t matter if I’m putting calories and fat into my body – I need it to do the type of strength training that I like to do.”

3. Postpartum Fitness

Greene was careful about jumping back into her workout routine after welcoming daughter Kingsley Rainn in September 2022. "I wanted to feel fully back into my body… I really wanted to focus on making sure that I gave myself enough rest for everything to go back into place, and made sure that I wasn't trying to jump back into where I was and hurting myself," she told PEOPLE. "I feel like there's this idea that you are cleared after eight weeks and you can just jump back in, and that is so far from the case. I think it's really damaging to a lot of people.”

4. Learning Self-Confidence

Greene has learned to become comfortable and confident in her own skin. “I don't know that I've ever met someone who hasn't had some type of insecure moment or stage,” she told HuffPost. “You're growing and you're learning, and some days are good and some are bad. I'm definitely the most comfortable in my skin than I've ever been. I understand that a lot of things aren't the end of the world.”

5. Gym Owner

Greene and husband Paul Khory opened their own gym NexGen Fitness in Sherman Oaks, CA, and she is thrilled her daughter will grow up being familiar with the place. “She was just running around this place that holds so much importance to all of us,” she told PEOPLE. “She’ll grow up understanding and have such a toolbox for mental health and physical fitness and reproductive rights, and that’s such a cool thing to be able to give all that to your daughter. It’s much more fulfilling to put your name and your face behind something that you truly care about."

Brooke Burke is revealing the secret to her abs – in her swimsuit. In a new social media post the television personality-slash-exercise queen looks incredible in a rainbow two-piece as she gives her followers a tutorial on a key exercise. “Morning moves 💛🧡💜 @brookeburkebody #stretch #yoga,” she captioned the post with her followers. What is the exact exercise that helped Brooke achieve her killer six-pack? Here is everything you need to know about her “morning moves.”

1. Brooke’s Move Is a Variation of the Side Crunch

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In the video, Brooke lays on her side, propping herself up on her arm with her legs bent and does “what is essentially a variation of a side crunch,” says Philadelphia-based trainer Kendra Gamble of HIT Fitness. The low impact exercise is a great way to strengthen the entire tummy.

2. Here’s How to Do It

Brooke Burke/Instagram

“So here’s what it is going to look like,” Brooke says in the clip. “You are going to crunch and straighten and crunch,” she says, recommending “15 on each leg.” She adds: “Point your toes and reach, make sure you are engaging your core.”

3. What Muscles Does it Work?

Brooke Burke/Instagram

What muscles does it work? “The way she’s doing it specifically works the internal and external obliques, which are core muscles,” says Gamble. She does note that side crunches aren’t going to be the miracle move to get rid of love handles. “Only diet does that,” she reminds. “You can’t spot reduce fat.”

4. Who Should Do the Exercise

Brooke Burke/Instagram

Gamble says it is a great exercise for beginners, “who don’t work out much,” because it can help them learn how to activate their core to get stronger core muscles and help them understand what’s really working. However, she wouldn’t recommend side crunches to a person with a spinal injury like a herniated disc.

5. Why Working Out in the Morning Is a Good Idea

As for the early morning workout, Brooke is definitely onto something. A 2023 study published in the journal Obesity found that early morning sweat sessions — between 7 a.m. and 9 a.m. — could help with weight loss. According to their research, people who did moderate to vigorous exercise in the morning had lower body mass indexes than people who exercised at midday or in the evening. “Working out in the morning is beneficial because you are rested and refreshed and your body is full of energy,” Gamble adds. “If you work out in the morning it sets the tone for the day giving you more energy.” And, “most people when they save a workout for after work they end up not doing it because they are tired.”