Meal prep has been gaining more and more speed in recent years, especially because of all the social media influencers dead-set on showing people how to eat right and do things quickly. However, food prepared beforehand and posted on Instagram and other social media always looks beautiful and is set in a certain way, but that’s not necessary. Try these four big-batch meal recipes used for supper that can be part of your meal prep for days to come – as leftovers!

Peanut Coconut Pork Noodles

Coconut-based sauces have been prevalent for a long time, especially in Southeast Asian cuisine, but in recent years, they have been getting more popular around the world. You don’t have to use more than one can of coconut milk, but the recipe makes enough servings for supper and leftovers. And there you go – easy big-batch meal prep you can eat the next day! If you’re feeling healthy, you can add a touch of kale for taste and color!

Big-Batch Slow-Cooked Pork

If you enjoy meal prep, you probably own a slow cooker, which is perfect for this recipe. It calls for slow-cooked pork with added noodles. The taste can be empowered by adding peppers and tomatoes – serve all that over rice, and you’ve got yourself a fantastic meal for some days to come!

Smoky Slow-Cooker Chili

Don’t let the fancy wording fool you – the big-batch three-bean chili has the same base recipe as the chili you’re used to eating, with the addition of something to spice it up and make it smokey. You add tempeh bacon, often found next to tofu in most stores, and some chipotle chilis. It will have a smokey flavor, and you can always substitute the bacon for regular think-cut bacon slices if the tempeh is not to your liking.

Chicken and Wild Rice Bowls

Most meal prep recipes on social media indeed include chicken, avocado, and rice, but this recipe has something more to it that makes the three ingredients taste perfect when cooked together. Use your slow cooker, mix up the ingredients and add the carrot-ginger sauce as a zinger to the otherwise simple recipe. Your tastebuds will enjoy the flavor!

Big-batch meals are great because they can feed the family one day and be leftovers for you the next day. Just because you see all those fancy meal prep posts on social media doesn’t mean you have to follow the same display. Meal prep doesn’t need to be fancy. You can try these recipes, and as long as you can eat them hot or cold the next day – your prep is set for a delicious leftover meal!

What is the first thought that comes to your mind when you hear or read the word “cardio?” Running is probably the best option, but what about the elliptical machine, stationary bike, or even a rower? However, cardio training encompasses far more than steady-state endurance workouts—a.k.a. trucking it for the long haul.

What is the most effective approach to getting your heart racing and your sweat dripping? Compound exercises are those that involve numerous joints and muscle groups. In this manner, you engage every muscle in your body and burn more calories.

Intense Cardio Exercises to Burn Calories

Another option to increase the calorie burn is to swap the steady-state exercise for a high-intensity interval training (HIIT) workout or circuit training sequence that includes exercises like high knees, butt kicks, and jumping rope. The more intense your sweat sesh, the more energy and oxygen you utilize and the bigger the after-burn effect (often referred to as EPOC). In essence, you’ll continue to burn calories at a higher pace following your workout while your body resumes its normal routine.

Utilize this list of the finest cardio exercises to build a variety of heart-pounding workouts that also provide advantages to the entire body.

#1. High Knees

Begin this exercise with a standing stance on the mat, with arms that are bent 90 degrees, elbows near to sides, and hands in front of the body at hip height. Bend your right leg and raise your right knee to tap your palm. Return your right knee to the floor and swiftly repeat on the left. That is a single rep. Alternate sides, increasing the speed for added difficulty. Perform 20 repetitions.

#2. Donkey Kick Burpees

To begin this cardio exercise, stand up with your hands at your sides. Ascend to the air. Squat down as you land, press your hands into the ground, and leap into the air above shoulder height. Allow feet to land squarely beneath the body and then hop up. That is a single rep. Perform up to ten repetitions with perfect form.

#3. Jump Rope

This cardio exercise begins with your feet together and your arms by your sides. Bring forearms wide and up to hip height by bending at the elbows (but keeping them close to the body). Begin by making small circular motions with both forearms in a forward direction while hopping quickly with your feet. (If using a jump rope, the objective is to wrap the cord around your body and clear it beneath your feet with each leap.) One jump is equivalent to one rep. Perform 20 repetitions.