Skip to Content

Can I work out on Optavia – The best Exercises for Weight loss

Can I work out on Optavia – The best Exercises for Weight loss

Before we answer “Can I work out on Optavia”

Before we talk about working out on Optavia this is important. This article isn’t intended to be medical advice. It is our opinion and experience with the 5&1 plan. The details of your weight loss plan are personal to you and we encourage you to talk to your healthcare provider, certified personal trainer, or health coach before pursuing any weight loss program or fitness goals.

But What about Optavia and Exercise?

If you’re looking to start incorporating Optavia and exercise, you’re in luck. There are plenty of exercises that can be done on the program, and in this article we’ll discuss a few of the best ones.

Can you exercise on Optavia and Lose Weight

Yes! You can absolutely continue to exercise while on the Optavia program. In fact, adding active movement throughout your day can be even more beneficial than going to the gym for 2 hours three days a week.

The important thing to remember is that Optavia puts nutrition at the top of the priority list for your weight loss and health goals. So, if you want to lose weight quickly and see results that last, you need to be diligent about sticking to the nutrition plan first.

That means becoming the master of your Optavia meals (fuelings), your healthy fats, lean and green meals, and even the healthy snack (more on healthy snacks here)

If you are working out more than 45 minutes continuously and or at a moderate to high intensity, you might want to talk to your coach about other available plans. Yes! There is more than one Optavia plan.

NOTE: Being honest with yourself is important. Believing you want to have hard workouts every day and actually doing them are two very different things. The majority of our clients stick to 5 & 1 until they hit their weight loss goals and then begin to add more intense activity to their life.

However, if you’re on the 5&1 plan and would like to incorporate active movement including some exercise the answer is yes! There are exercises you can do. At the end of this post we’ll give you some ideas.

Will I lose Muscle on Optavia if I don’t work out?

No, you will not lose muscle on Optavia if you don’t work out. In fact, the program is designed to help you maintain your lean muscle mass while you are in your weight loss phase. This is accomplished through a combination of the Optavia eating plan, drinking the right amount of water, and incorporating all the Macro habits of health. So if you’re looking for a way to lose weight without losing muscle, the Optavia program is definitely worth considering. Whether you’re just starting out or are already well on your way, this program can help you achieve your goals and feel great along the way.

The beauty of how the Optavia diet works is that it is the best balance of carbs, fats, and proteins that will help you lose weight quickly without losing any muscle. We wrote an entire article about fat burn here.

exercising on optavia woman with a dumbbell and a body measurement tape

When To Start Exercising With Optavia?

The best time to start incorporating some exercise into your daily routine is on week 2 or 3 of the Optavia program. This allows your body to adjust to your new macro nutrition and enter a solid fat burning state.

In the initial week(s) the body is adjusting to a whole new way of eating and adding the intensity of a workout or even a long run may be more than you want to handle. This is not the best time to work out on Optavia.

During this time, focus on making your healthy meals and drinking plenty of water and just getting used to the fuelings. Once you’ve got a handle on those two things, start to think about how you might incorporate some exercise into your life. This is why Optavia is known for saying, “lifelong transformation, one healthy habit at a time.

But remember, even though you can exercise while on Optavia, during your weight loss phase the goal is optimal weight. Fitness comes after Optimal health. This is how this weight loss program is different than any other you’ve experienced.

How do I Exercise while on Optavia?

Start slowly! That’s the biggest recommendation we have for you and we bet your health coach would agree. You’re eating for optimal health and that’s important for your weight loss goals.

As you start losing weight on the Optavia diet portion of your weight loss program, your energy will naturally go up. I mean, you’re not carrying around all that extra weight any more!

A word of caution here: This is about optimal health! Your fitness goals are important but healthy weight for the long term doesn’t happen because you add one more visit to the gym. Outrunning the fork didn’t help drop the 30 pounds of weight or even that last 10 pounds of weight you were working toward. Your diet is the key to your optimal weight. Besides, getting to a healthy weight makes building lean muscle later much more fun!

Exercise on Optavia That Won’t Stall Weight Loss

There are a few ways you can exercise while on Optavia. Start by understanding what N.E.A.T means. It stands for Non-Exercise Activity Thermogenesis. This is the energy you burn just going about your day. Just by living life, you are constantly burning calories!

The good news is that as you lose weight on Optavia, your N.E.A.T goes up! This means that as you start light activity, you’ll start burning more and more calories just by moving. That’s cool, right?

Here are some ways to get you started with your N.E.A.T. activities on Optavia.

Exercise and Optavia using NEAT points
Pin it, Share it, Save It

Here are a few more N.E.A.T. tips:

Get a pedometer!

You want to work out on Optavia, start with this. Just to make sure you’re getting the 10,000 steps a day that are advised for optimal health. Here are some tips for getting in more steps and earning more N.E.A.T. points in the process:

  • Take the stairs instead of the elevator.
  • Get off the bus or subway a stop earlier.
  • Park slightly further away from your destination so when you get out of your car, you have a little walk to the door!


This is a fun way to get some N.E.A.T activity in while also working on your food goals! Plant a garden with fruits and vegetables that you can use for your Optavia fuelings or Lean and Green meals.


Cleaning the house, doing laundry, vacuuming, all of these activities help you get N.E.A.T activity in while also getting things done around the house!


Walking around the mall or grocery store is a great way to get some steps in and check things off your list!

Best Exercise on Optavia

If you’re ready to exercise we are now talking about E.A.T. points.

E.A.T points are the number of extra calories you burn by doing a certain type of exercise or adding intensity to your normal movement throughout the day.

Steady state cardio, such as walking, jogging, biking, and swimming are all great types of exercises that can help you build up those E.A.T. points and start adding some exercise into your Optavia lifestyle.

Remember, slow and steady is the best way to incorporate exercise on Optavia. This will help you reach your weight loss goals while still focusing on optimal health through healthy eating and N.E.A.T activity!

Sports and Optavia

Man playing baseaball

The best way to add some extra E.A.T points is through activities that get your heart rate up and get you moving!

Sports are a great way to do this. If you’re not sure where to start, think about what sports you enjoyed as a kid. Chances are, you’ll still enjoy them now! The beauty of being at your optimal weight is that you’ll be able to go back to the things you loved!

Some sports that are great for building up your E.A.T points on Optavia include:

  • Tennis
  • Basketball
  • Soccer
  • Running
  • Hiking
  • Cycling

These are just a few examples, but there are endless possibilities when it comes to sports and Optavia! Being at your optimal weight should be fun!

We had a client who finished up the weight loss phase of his journey and found himself mountain biking BMX style! The goal of this diet is for you to gain the life you desire while you lose the weight one lean and green meal at a time! Just get out there and have fun while getting your heart rate up!

Best E.A.T. Activities for Optimal Weight Management

Choose exercises that are low-impact and won’t put too much stress on your body. Opt for activities like walking, swimming, cycling, and yoga. These are all excellent forms of exercise that can help you lose weight while still allowing you to stay in that quality fat burn. Taking up an activity like yoga is also a great way to learn how to relax in the midst of a stressful day and it promotes the optimal weight and health you started this journey for.

There are many other types of exercises you can do on the Optavia program to help you reach your goals. Whether it’s taking up a new sport like running or hiking, or simply incorporating more movement into your daily routine, there are many options available that will not only help you lose weight but also improve your overall health and wellbeing. So don’t be afraid to step out

Can I run on Optavia?

The short answer is yes! Running while on the Optavia program is a great E.A.T. activity. Again, we also encourage you to talk to your healthcare provider or nutrition support team before you do any activity but if you love to run, then go for it!

Can I run on Optavia.  A man and a woman in a marathon.

Start out slow. We often say, “half the distance in double the time” to start your running routine back up. Build up your distance, speed, and intensity over time.

Can I lift weights on Optavia?

When you think about working out on Optavia this might be your first thought. And we love a good lift session in our family. Like running, lifting weights is a great E.A.T activity while on Optavia. This can help you build lean muscle and boost your metabolism in the process!

Again, be sure to talk to your coach or doctor before adding weight training into your routine on Optavia. Start slow and work with a trainer and watch out for the signs that you’re falling out of fat burn.

lindsey and her son flexing at the gym
Lifting weights while on the optimal 5&1 (not the kid)

Some of the signs you’re slipping out of fat burn are:

  • Fatigue
  • Cravings coming back
  • Extreme hunger outside of your normal eating routine for your daily diet

Can I do HIIT workouts on Optavia

HIIT stands for High-Intensity Interval Training. HIIT is a great way to get in some

Yes, you can do HIIT workouts on Optavia! However, start slow and be sure to listen to your body. As with any workout routine, be sure to consult with your doctor before beginning.

There are many different types of HIIT workouts that you can try on Optavia, including running, cycling, swimming, or lifting weights. Some great examples include:

Interval training on a treadmill:

Start with a warm-up, then alternate between 30 seconds of high-intensity sprinting and 2 minutes of walking for 20 minutes.

Cycling HIIT workout:

Start with a 10-minute warm-up, then pedal as fast as you can for 30 seconds. Recover for 90 seconds, and repeat for 20 minutes.

Swimming HIIT workout:

Start with a 5-minute warm-up, then swim as fast as you can for 30 seconds. Recover for 60 seconds, and repeat for 20 minutes.

Remember, the Optavia diet (5&1) is not providing the calories necessary for extreme and intense daily workouts like most HIIT programs offer. You may want to talk to your coach about other plan options if you’ll be left feeling guilty for missing your HIIT workout.

Our Final Thoughts on Optavia and Exercise:

We always recommend getting to your optimal weight before adding intense workouts. That’s our preference but this is your journey. Discuss the details of your program with your coach.

If you choose to work out while on the weight loss phase of your diet choose exercises that are low-impact and won’t put too much stress on your body. You’re eating different and that’s a big change already so take it low and slow. 30 minutes of E.A.T. activities three days a week is a lot until you’re in weight maintenance.

Make sure to drink plenty of water and stay hydrated. Hydration is one of the macro habits of health. Adding exercise to the mix makes that hydration even more important.

Take breaks when needed and don’t overdo it. Too much stress on your body can stall your weight loss. If you find yourself struggling to make it through a workout, getting ravenous at the day of or the day after then slow down. Give yourself a break and try again in a couple of days. You don’t want to knock yourself out of fat burn.

Know the difference between N.E.A.T. and E.A.T. activities when you’re working out on Optavia and make sure you’re fueling your body to handle the new stress.

Continue following your coaches advice and you’ll be well on your way to your optimal weight in no time.