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    in diet and nutrition

    Everyone Will Love These 3 Healthy Recipes For Ramadan

    Refresh your dinner repertoire with these nutritious, healthy recipes during the month of Ramadan.

    Cariema Isaacs – South African cookbook author now based in Dubai – shares some of her favourite recipes from her book Spice Odyssey.

    “The best way to describe Cape Malay cuisine is possibly to say that we prefer our food well balanced when it comes to spices. Therefore our curries are also known to be spicy, but not fiery hot,” says Cariema.

    “My first lessons as a child helping my grandmother cook were about finding that balance. She maintained that our senses are meant to be awakened by the subtle flavours, which become pronounced with every bite. Thus, at a very early age, I understood the tastes derived from cumin and coriander, the pungency of fennel, cloves and star anise, and the piquancy of chilli powder, cayenne pepper and masala blends.”

    “The health benefits derived from spices are the true treasures… The warm saffron milk I drank at bedtime as a child, ushering me into a peaceful sleep; the concoction of turmeric and oil applied directly to the skin for my cuts and grazes; and the ginger-infused, honey tea given to me when my throat was sore.”

    Cariema also swears by ginger tea. “Ginger can promote perspiration, which can help lower body temperature – helpful when treating colds and flu. This process also helps the body get rid of toxins. Ginger tea can be made by adding a pinch of ground ginger to one cup boiling water and can help in the treatment of digestive disorders.”

    My Beloved Gobi Masala

    “I’ve always maintained that if I were ever to give up meat, I could happily survive on cauliflower. I happened upon this recipe during my visit to Mumbai and found a local restaurant in Dubai that makes a mean gobi masala. The sauce is really luscious and fragrant and perfect to have with Indian naan bread.”

    Cauliflower Spiced Curry

    Cariema Isaacs

    Course Main CourseCuisine Vegetarian

    Servings 4 servings

    2 tbsp vegetable oil2 medium onions, finely chopped8 fresh curry leaves2 tomatoes finely chopped4 cloves garlic finely crushed½ tsp garam masala1 tsp red chilli powder2 tsp ground coriander½ tsp turmeric½ tsp tandoori masala or biryani spice mix1 medium cauliflower cut into florets1 tsp salt2 tbsp chopped fresh coriander for garnishing
    Heat the oil in a medium-size saucepan on medium to high heat and immediately add the chopped onions and curry leaves to the pan.Sauté the onions for five to seven minutes, or until slightly golden.Add the chopped tomatoes and garlic and cook for about 10 minutes, or until the tomatoes have reduced to form a luscious sauce.Stir in all the spices.Stir in the cauliflower florets and salt and turn the heat down to medium. Simmer for about 15 minutes. Stir occasionally to make sure the cauliflower is well coated with the curry sauce.Do a last taste test, as the cauliflower might require additional salt. Serve hot, garnished with fresh coriander.

    READ MORE: This Vegetarian Recipe Makes The Perfect Movie Night Snack

    Sanju’s Sri Lankan Beetroot Curry

    “Did you know that most households in Sri Lanka only use clay pots for cooking? According to my friend Sanju, using clay pots is known to be a healthier method of cooking and allows the dish to retain its purest form of flavour. I managed to bring home some cooking utensils after my visit to Sri Lanka, but my clay pot  is by far one of my most treasured finds.”

    Sri Lankan Beetroot Curry

    Cariema Isaacs

    Course Side DishCuisine Vegetarian

    Servings 4 servings

    4 medium beetroots1 tbsp coconut oil½ tsp brown mustard seeds½ tsp fenugreek seeds8 fresh curry leaves1 small red onion finely chopped2 green chillies slit lengthwise¼ tsp chilli powder1¼ tsp salt¼ cup water¼ cup coconut milk
    Peel and rinse the beetroot, then slice and cut them into thin strips. Set aside.Heat the coconut oil in a saucepan on medium heat and fry the mustard seeds and the fenugreek seeds, making sure they don’t overcook and burn.When the mustard seeds begin to pop, stir in the curry leaves, chopped onion and chillies.Reduce the heat to low and quickly stir in the chilli powder so that it does not burn.Stir in the beetroot strips, then add the salt. Pour in the water, cover the saucepan with a lid and cook the beetroot for about 10 minutes.Once the beetroot is ready (you can use a knife to test if it’s cooked or not – you don’t want it too hard, but equally not overly soft), stir in the coconut milk and cook for a further 10 minutes.Stir well, take the pan off the heat and serve with basmati rice.

    READ MORE: This Aubergine Curry Is The Ultimate Comfort Meal

    #mydubai Bowl

    “There is a hashtag that was introduced in Dubai a few years ago which aims to promote the vibrancy and diversity of this city. Soon the hashtag was accompanied by another hashtag, #mydubailife. As the hashtags suggest, it’s really about the things we so adore about our beautiful city and a life we have come to make here.”

    #MyDubai Bowl

    Cariema Isaacs

    Course LunchCuisine Vegetarian

    Servings 2 bowls

    2 small aubergines sliced about one-centimetre thick1 punnet cherry tomatoes halvedolive oil½ tsp dried oregano½ tsp dried mint1 cup cooked brown lentils1 cup canned chickpeas drained and rinsed¼ cup fresh flat-leaf parsley leaves only2 tbsp lemon juice freshly squeezed Sea salt flakes and freshly ground black pepper to taste2 cups mixed leafy greens2 tbsp pine nuts for garnishing2 tsp za’atar for garnishing2 lemon wedges for garnishingDressing¼ cup mint finely chopped and fresh 1 clove garlic crushed2 tbsp olive oil2 tbsp tahini paste2 tbsp water¼ cup lemon juice
    Preheat the oven grill.Meanwhile, arrange the aubergine slices and tomatoes on a baking tray lined with baking paper. Coat them with olive oil and sprinkle with the oregano and mint. Grill for about eight minutes, or until the aubergine flesh is light brown.Place the lentils and chickpeas in two separate mixing bowls. Add half the parsley to the lentils and the other half to the chickpeas.Drizzle one tablespoon lemon juice in each and season to taste with salt and pepper and then give it a good but gentle mix.Line two bowls with the leafy greens and arrange the aubergine slices and tomatoes on top. Add equal measures of the lentils and chickpeas.Scatter the pine nuts on top and toss gently. Sprinkle generously with the za’atar.Whisk together all the ingredients for the dressing and serve on the side, along with the lemon wedges. More

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    in fitness and body

    This 15-Minute Pregnancy Workout Does It All – Fast

    If you’re pregnant, making time for exercise can be rewarding but difficult to achieve. Waning energy and not feeling 100% can be powerful demotivators in your fitness journey. But this 15-minute pregnancy workout is made for a slow and steady approach, so you’re working at a level that feels comfortable for you.

    Meet the expert: Ash Iovino is the creator of the FitMom App and is a certified personal trainer and mother of three.

    Why this 15-minute pregnancy workout?

    Short and sweet is the name of the game here. “During pregnancy, motivation can be low,” explains Iovino. “Incorporating a 30-second-on, 30-second-off format, makes the time go by quicker and the workout more enjoyable, with enough rest in between to prevent quitting.”

    It’s also a scalable workout, meaning you can adjust to make it less intense if you need to. “This workout utilises a set of medium to heavy dumbbells, adapting to your fitness level during each stage of pregnancy,” says Iovino. “Tailored for expectant mothers, it focuses on promoting strength, flexibility and overall well-being, ensuring a safe and effective workout throughout your pregnancy journey.”

    READ MORE: “I’m Fit But Had A Rocky Pregnancy — Here’s How I Stayed In Shape”

    How to warm up for this workout

    There are a few moves to do to adequately warm up for this 15-minute pregnancy workout. This includes:

    Seated marching (Sit on a stability ball or chair, march in place, lifting your knees one at a time.)

    Cat-Cow pose (Inhale as you arch your back, tucking your chin for Cat Pose, then exhale, lifting your head and tailbone for Cow Pose, promoting spine flexibility.)

    Pigeon pose (Bend one knee and place the ankle across the opposite thigh, allowing the knee to open to the side. Gently lower toward the floor to stretch the hip and glutes.)

    Before attempting this workout, it’s important to check in with your healthcare provider. If you are looking for a PT, make sure they have a qualification in pre- and postnatal training. “Avoid randomly following workout videos on social media unless you’re certain they align with your specific stage of pregnancy,” says Iovino. If in doubt, try the many workouts in our FitMama section or try Ash’s FitMom app. “FitMom’s pre- and postnatal program spans 18 weeks, offering meticulously curated workouts designed for prenatal and postnatal stages, inclusive of mobility, stretches, and pelvic floor strengtheners,” says Iovino.

    Do this workout two to three times a week, says Iovino, along with regular low-impact exercises like walking and swimming, “provided they have received approval from their medical team and don’t have any complications in their pregnancy”. “If you were not accustomed to lifting heavy weights before pregnancy, maintain a moderate approach. Additionally, transitioning from high-impact, endurance, or strenuous training to a slower pace, ensures plenty of rest and attentiveness to your body’s cues. Regular, moderate exercise during pregnancy is beneficial, but it’s crucial to align it with your individual fitness history and current health status,” explains Iovino.

    READ MORE: Everything You Need To Know Before Doing Intermittent Fasting While Pregnant

    The 15-minute pregnancy workout

    You’ll need:

    A set of dumbbells

    An exercise mat

    Work for 30 seconds and rest for 30 seconds. Then repeat for three rounds of each move.

    1/ Squat and knee-to-elbow

    Start in standing, squat down, then bring your left leg up so your knee taps your left elbow. Bring your leg down, squat, then crunch up your right knee. Continue for 30 seconds.

    2/ Alternating bird dogs

    Start on all fours, with your back in a straight, neutral position. Kick out your right leg and extend your left arm out in front of you simultaneously. Bring each limb in to crunch, then extend back and release down into all fours. Repeat on the other side, alternating for 30 seconds.

    3/ Glute bridge

    Lie on your back with bent knees and hands at your sides to support you. Arch your butt upwards to form a bridge. Squeeze at the top and slowly lower back down. Keep going for 30 seconds.

    READ MORE: Pregnancy Workout: 5 Easy Exercises For A Healthy Bod

    4/ Shoulder press

    Standing up straight, grab your dumbbells and hold them with palms facing forward. Press up with your arms and slowly lower them back down. That’s one rep – keep going for 30 seconds.

    5/ Triceps kickback

    Start in standing, with knees bent. Hinge forward at the hips so your chest forms a 45º angle with the floor and hold your dumbbells with elbows bent so that they’re in line with your chest. Extend both arms backwards to work the triceps and bring them into your chest. Repeat for 30 seconds.

    Iovino demonstrates all the moves here:

    [embedded content]

    Michelle October

    Michelle is the features editor at WH. She’s immensely curious about the world, passionate about health and wellness and enjoys a good surf when the waves are good. Find her on Instagram here. More

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    in fitness and body

    This No-Gym Workout Is Ideal For The Holidays

    Going away for the holidays? This travel-friendly no-gym workout routine by trainer Johno Meintjies can be done anywhere. And it does the job in just 15 minutes!

    Unlike weird carpet designs, gyms do not come standard with every hotel. So top trainer Johno Meintjies created these simple but effective workouts that you can do in any space – even small. They use only your body weight and the kind of props you would normally find in a hotel room or at home.

    The 15-minute no-gym workout

    This no-gym routine, by Meintjes, is a classic example of a travel-friendly workout. It uses only your body weight and a pair of light weights or cans to sculpt your body from top to bottom. “The most important thing about this workout is that it’s nothing new,” says Meintjes. “Everyone has done these moves, but it’s the intensity that’s the key and also getting the foundation right. If you can master the technique and then bring in the intensity with the recovery, your results will be fantastic.”

    READ MORE: Try This 30-Minute HIIT Workout At Home For A Total-Body Burn

    Do the workout

    The workout is designed into blocks, each consisting of 60 seconds’ strength work, 60 seconds’ dynamic strength work, 90 seconds’ flat-out cardio and then 30 seconds’ rest. “The recovery is important because you need to be working at maximum the whole time,” says Meintjes. The fourth and final block works differently. There are no strength moves; it’s just ninety seconds of flat-out, high-intensity cardio. “This last block is divided into divided into 30-second blasts of three different exercises,” says Meintjes. “You’ve done two of them before: squat jumps and high knees. Now we’re adding a burpee.”

    Watch a WH staff member perform the moves…

    [embedded content]

    READ MORE: A 4-Week Home Workout Plan To Get Fit And Strong AF

    Your Moves

    BLOCK 1

    1/ Squat to Kick x 60 secondsAlternate sides each rep.2/ Running Man x 60 secondsFocus on your breathing, keep your bum down and core stable.3/ High Knees x 90 secondsGo as fast as you can.4/ Rest x 30 seconds

    BLOCK 2

    1/ Lunge Pulse x 60 secondsSo 30 seconds on one side, then switch.2/ Push-up to Fly x 60 secondsAlternate arms each rep.3/ Jump Squats x 90 secondsMaintain a wide stance. Jump as high as you can.4/ Rest x 30 seconds

    READ MORE: The 3 Stretches You Should Be Doing Daily

    BLOCK 3

    1/ Weighted Air Punch x 60 secondsHold light weights or identical cans in your hands.2/ Squat Pulse x 60 secondsKeep feet shoulder width and heels flat down.3/ Lateral, Wide, Deep Single-Leg Jump x 90 secondsIt’s a mouthful, but it’s really just jumping side to side. Make it as explosive as possible.4/ Rest x 30 seconds

    BLOCK 4

    1/ Squat Jumps x 30 seconds2/ High Knees x 30 seconds3/ Burpees x 30 seconds More

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    in diet and nutrition

    Super-Healthy Hot Cross Buns Recipe!

    We’ve found the recipe ingredient that’s not only packed with nutrients, vitamins and minerals – it’s also easy for gluten-intolerants to digest. And did we mention these buns are dairy- and sugar-free too? Thank us later…

    And the ingredient is (drumroll)… Spelt. Here’s how to use it to elevate your hot cross buns:

    Spelt Hot Cross Buns Recipe

    Spelt Hot Cross Buns

    This hot cross buns recipe is not only packed with nutrients – it’s also easy for gluten-intolerants to digest and are dairy- and sugar-free.

    Course Dessert, Snack

    300g spelt flour2½ tbsp coconut-blossom nectar or agave syrup1 tsp quick yeast2 tsp mixed spice1½ tsp Himalayan salt
5 cardamom pods, crushed1 large free-range egg25g coconut oil150ml almond milk70g dried apricots, chopped50g dried currantsFor The Crosses50g spelt flour25g almond milk
    Mix the flour, nectar (or syrup), yeast, spice, salt and cardamom in
 a bowl. Separately, whisk the egg, coconut oil and almond milk together and slowly mix it into the flour. Fold in the apricots and currants until it becomes a dough.Allow the dough 
to rest for one hour in a warm spot until it has risen. Knead dough for five minutes. Cut into eight balls. Place on 
a lined tray and rest for 30 minutes.Preheat the oven to 180°C and start making the crosses. Mix together the flour and milk and roll the dough into sausages.Once the buns have risen, mix a little nectar or syrup with water and brush over the top of the buns and stick on the crosses. Bake the buns in the oven for about 15 minutes, until golden. Brush again with the sweetened water and serve warm or toasted.

    Keyword Easter

    The Perfect Pairing For A Long Weekend: More

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    Exactly How To Pick The Healthiest Muesli For Breakfast, Per Experts

    If you’re wondering if there’s such a thing as the healthiest muesli for breakfast, wonder no further. We’ve spoken to the experts about how to use this breakfast delight in ways that won’t leave you hanging by 9:30.

    Is breakfast important anyway?

    Things we know: Jeremy Allen White is bae, exercise can do wonders and breakfast is important. If you don’t believe us on the last part, hear this: there’s a well-researched connection between people who regularly eat breakfast and their long-term physical well-being, along with their energy levels. To boot, health experts assert that skipping breakfast has been scientifically associated with an increase in various health conditions including heart disease, obesity, diabetes, high blood pressure and high cholesterol. To add insult to injury, some studies even suggest that skipping breakfast affects women more than it does men. But not everyone has the time for a full fry-up in the morning.

    READ MORE: Chew Slowly, Don’t Skip Breakfast And Eat 30 Plants A Week: 15 Easy Food Changes For 2024

    Is muesli healthy?

    Enter muesli: the breakfast champion that strikes a balance between taste and health benefits. Yet, a potential pitfall emerges when deciding on which box of deliciousness should be chosen: sugar. Yes, that sweet temptress that can transform our beloved morning staple from a wholesome delight into a sugary trap. “All muesli either contain sugar or honey as the second ingredient listed. Honey contains almost double the calorie content of sugar,” warns dietician Carey Seady.

    That’s important, since “the first ingredient makes up the biggest part of the product (by weight),” explains dietician Lindie Mosehuus. “Ideally, this first listed item should have the ability to be released slowly into the bloodstream, i.e. have a low glycaemic index (GI) and or be high fibre and or be a wholegrain ingredient.” But if your chosen muesli doesn’t have sugar or honey listed as a top ingredient, you’re setting yourself up for a meal that could be filling and nutritious. That’s because the bulk of muesli is made up of oats, which are naturally high in fibre and promote regular bowel movements, blood sugar stability, can lower cholesterol and help you to feel fuller for longer.

    READ MORE: Two-Ingredient Chocolate Mousse

    What should I look for when choosing a healthy muesli?

    Fibre, fibre, fibre, baby! Experts note that looking at the amount of fibre per 100g serving would be a good way to compare products. You want to aim for about 6g of fibre per 100g serving. When purchasing a box of muesli, Claudine Ryan, a Gqeberha-based dietician, suggests looking at the ingredient list to make sure that the basis (i.e., the first ingredient) consists of wholegrain carbohydrates like oats, wheat, barley, or rye as these are “rich in fibre, antioxidants, and B-vitamins,” she says. Additionally, look for a muesli with less than 5g of sugar per serving.

    How to make the healthiest muesli

    If you’re looking to bulk up the nutritional value of your muesli, there are tons of options. Boost your fibre by adding more fruit, up the protein content by mixing in some protein powder or add a healthy helping of protein-rich Greek yoghurt. You can also add extra fibre and protein by mixing in some chia seeds to your bowl. If you’re looking to boost your omega-3 intake, sprinkle in some walnuts, ground flaxseeds, or chia seeds, says Mosehuus.

    READ MORE: Your Ultimate Protein Pancake Recipe

    Healthy muesli picks

    These muesli picks have more fibre and less sugar, ticking the boxes for what constitutes a healthy breakfast choice.

    Woolworths Fruity Muesli

    Sally Ann Creed Bircher Muesli

    Vital Muesli

    Alpen Dark Choc Muesli

    Faithful To Nature Fruit, Nut & Seed Muesli

    Tia’s Real Granola

    Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites.

    Alexa Evans is an editorial intern at Women’s Health. She loves all things travel, nutrition and animals. Additionally, with an Honours degree in Psychology, Alexa is an empath who enjoys learning about the mind and exploring the mind-body connection, as well as helping others.   More

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    6 Smoothie Recipes That Pack All The Goodness – But None Of The Fat

    Smoothies are a great way to get a good dose of your five-a-day portions of vegetables and fruit. When you juice fruit, you remove the fibre and some other important nutrients, whereas a smoothie includes the whole fruit, just broken down. Choosing a smoothie over juice allows you to gain more of the benefits of the fruit – but eating the whole fruit remains the best option.

    Not all smoothies are created equal…

    It’s important to realise that not all smoothies are equal and even if a smoothie is loaded with fruit, it may still be very high in kilojoules and fat, depending on the ingredients. The kilojoule count could be as high as an average meal or even higher.

    “I usually try to make my own smoothies, so that I know what’s in them and if I get one at a store, I go for the smallest serving, fruit-based, with yoghurt instead of ice cream and not too many ingredients. Try to fit your smoothie into your daily plan. By this, I mean that if it replaces a meal, it should be nutritious enough and if you’re having it as a snack or drink with a meal, try to keep it skinnier.”
    Celeste Naude, dietitian

    Quick tip

    If you’re having your smoothie as a snack or adding it to a meal as a drink, think, “If I kept all the ingredients in this smoothie separate, would I eat all of them as a snack or in addition to the meal on my plate?” Remember, because it tends to be easier for us to drink and it takes less time, it’s effortless to glug down a smoothie.

    READ MORE: Calories Vs Nutrients: What You Need To Know About Losing Weight

    Skinnier Smoothie Recipes

    Here are a few delicious skinnier smoothie ideas. Each recipe yields one portion and you should serve it ice cold.

    1. Tropical Twist Smoothie

    Tropical Twist Smoothie

    Celeste Naude

    Bursting with refreshing flavours and made from just three simple ingredients, it’s the ultimate sip of paradise.

    Course Breakfast, Snack

    Servings 1 serving

    2 large rings of chopped pineapple½ chopped mango175ml fat-free mixed fruit yoghurt

    Keyword Smoothie

    2. Quick Kiwi-berry

    Quick Kiwi-Berry Smoothie

    Celeste Naude

    Made with zesty kiwi fruit, juicy raspberries and chilled apple juice, it’s a vibrant burst of flavour designed for the woman on the move.

    Course Breakfast

    Servings 1 serving

    1 kiwi fruit peeled and sliced1 cup frozen raspberries100ml chilled apple juice 100%, unsweetened

    Keyword Smoothie

    3. Banana Blast Recipe

    Banana Blast Smoothie

    Celeste Naude

    Start your day with a nutritious punch, along with a boost of potassium and fibre.

    Course Breakfast, Snack

    Servings 1 serving

    1 medium banana sliced1 tbsp oats1 tsp honey200ml skimmed milk

    Keyword Smoothie

    4. Very Berry Smoothie

    Blueberries are renowned for their brain-boosting properties, while raspberries bring their fibre-rich goodness to the mix. This is a must-have!

    Very Berry Smoothie

    A super fresh berry blast that’ll have you coming back for more! Loaded with the goodness of blueberries and raspberries, this vibrant blend packs a punch of antioxidants and vitamins.

    Course Breakfast, Snack

    Servings 1 serving

    1 cup fresh blueberries1 cup frozen raspberries6 ice cubes1 tsp honey

    Keyword Smoothie

    5. Red and Yellow Rush Smoothie Recipe

    Red and Yellow Rush Smoothie

    Celeste Naude

    With its vibrant hues and tantalising appearance, you might mistake it for a cocktail – but don’t let its looks fool you! It’s packed with vitamin C and antioxidants.

    Course Breakfast, Snack

    Servings 1 serving

    10 frozen strawberries1 medium banana sliced1 medium orangeice cubes
    Take 10 frozen strawberries and one medium-sliced banana and blend into a paste. Add a few ice cubes and the juice of one medium orange and blend until the ice is crushed. Serve immediately.

    Keyword Smoothie

    6. Peaches and Cream Smoothie

    Peaches and Cream Smoothie

    Celeste Naude

    Course Breakfast, Drinks

    Servings 1 serving

    1 large peach peeled and chopped175ml fat-free peach yoghurt1 tbsp oat bran
    Blend the chopped peach with yoghurt and oat bran.Serve, garnished with a peach slice.

    Keyword Smoothie

    More smoothie recipes: More

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    in fitness and body

    Try This 30-Minute HIIT Workout At Home For A Total-Body Burn

    If you’re in search of a workout that’s both efficient and effective, look no further than high-intensity interval training, or HIIT for short. HIIT helps you build strength and get a cardio workout at the same time, plus it actually burns 25 to 30 percent more calories than resistance training, cycling and treadmill running, according to a study published in the Journal of Strength and Conditioning Research.

    HIIT also comes with all kinds of other perks, like how it can strengthen your heart, help lower blood pressure and even increase your metabolism and calorie burn post-exercise (also known as EPOC). Not to mention, you don’t need any equipment for a challenging HIIT workout and you can do it just about anywhere (granted you have space to crank out a burpee, of course).

    If you’re ready to reap all of the above benefits, try this 30-minute HIIT workout at home, which is good for all fitness levels.

    Time: 30 minutes | Equipment: None | Good for: Total Body

    How To Do The HIIT Workout

    Go through each exercise below in order (some of the moves will repeat throughout the workout). Complete the indicated reps and then continue to the next move, taking rest as noted. Once you’ve completed all 29 exercises, rest for one minute, then repeat the entire circuit one more time.

    1. Walkout

    How to: Start standing at back of mat with feet under hips and arms at sides. Bend over and place palms on the floor then walk hands out to a high plank position, so shoulders are directly over wrists. Pause, then reverse the movement to return to start. That’s one rep. Complete 10.

    2. Butt Kicks

    How to: Start standing with feet under hips and hands at sides. Bend left leg and raise heel to glute, then quickly return it to start and repeat on the right side. That’s one rep. Complete 10 reps.

    3. Knee Hugs

    How to: Start standing with feet hip-width apart and arms at sides. Bring arms out wide. Then lift left knee toward chest while wrapping arms around shin. Hug leg toward body, then place it down and re-extend arms wide. Now, lift right knee and repeat. That’s one rep. Complete 10.

    4. Alternating Low Lunge With Rotation

    How to: To start, from a high plank, bend left knee and bring foot forward to rest outside of left hand. Lift left arm into the air and twist torso toward left leg. Replace hand on floor and step back to high plank, then repeat on right side. That’s one rep. Complete 10.

    5. Mountain Climber

    How to: Start in a high plank position. Keep hips level while driving right knee toward chest, return to a plank and quickly repeat with left knee. That’s one rep. Complete 20.

    6. Jumping Jacks

    How to: To start, stand in the center of mat with feet together and arms at sides. Then, simultaneously raise arms out and overhead while jumping feet out past shoulders. Without pausing, quickly reverse the movement. That’s one rep. Complete 20.

    7. Plank Jacks

    How to: Start in a forearm plank position. Jump feet out past shoulders to a wide “V” shape, then jump them back in again. That’s one rep. Complete 20.

    8. Side Forearm Plank To Forearm Plank

    How to: Start in a side forearm plank position, with right forearm on floor, parallel to top of mat, elbow under shoulder, left arm extended straight in air at shoulder height, feet staggered and flexed. Rotate body forward toward mat and place left forearm down on floor behind and parallel to right coming into a forearm plank. Then, drop heels to left side and rotate body toward right side coming into a side forearm plank of opposite side. That’s one rep. Complete 5.Rest for one minute. Then continue to the next exercise.

    9. Jump Squat

    How to: Start standing with feet shoulder-width apart, toes forward, arms at sides. Bend knees, stick butt back and lower down into a squat, bringing hands together in front of chest. Then explosively jump up as high as possible off floor, swinging arms straight behind body for momentum. Land softly on the balls of feet and immediately lower into next squat. That’s one rep. Complete 20.

    10. Star Jump

    How to: Start standing with feet together and arms at sides. Bend knees to crouch down, bringing fingers to hover above toes. Then jump up into air bringing legs wide outside of shoulders and arms out overhead, forming “X” with body. Softly land back into a crouch. That’s one rep. Complete 20.

    READ MORE: The Top Beginner’s Weightlifting Gear To Elevate Your Training

    11. Step Touch

    How to: Start facing sideways at back of mat with feet together, right heel high, knees bent, torso tilted slightly forward, right arm extended straight behind body and left arm bent across chest. Lift right foot and take a wide step to the right, then bring left foot to meet it, balanced on ball of foot, switching arm positions. Reverse the movement to return to start. That’s one rep. Complete 10.

    12. Split Jump

    How to: Start in a lunge with right leg forward and left back, both bent at 90 degrees, right arm straight at side and left arm bent, hand in line with chin. Jump up quickly off floor, switching legs in midair to land in lunge with left left forward. That’s one rep. Continue alternating for 10 reps.

    13. Star Jump

    How to: Start standing with feet together and arms at sides. Bend knees to crouch down, bringing fingers to hover above toes. Then jump up into air bringing legs wide outside of shoulders and arms out overhead, forming “X” with body. Softly land back into a crouch. That’s one rep. Complete 20.

    14. Step Touch

    How to: Start facing sideways at back of mat with feet together, right heel high, knees bent, torso tilted slightly forward, right arm extended straight behind body and left arm bent across chest. Lift right foot and take a wide step to the right, then bring left foot to meet it, balanced on ball of foot, switching arm positions. Reverse the movement to return to start. That’s one rep. Complete 10. Rest for one minute. Then continue to the next exercise.

    15. Jump Squat

    How to: Start standing with feet shoulder-width apart, toes forward, arms at sides. Bend knees, stick butt back and lower down into a squat, bringing hands together in front of chest. Then explosively jump up as high as possible off floor, swinging arms straight behind body for momentum. Land softly on the balls of feet and immediately lower into next squat. That’s one rep. Complete 20.

    16. Star Jump

    How to: Start standing with feet together and arms at sides. Bend knees to crouch down, bringing fingers to hover above toes. Then jump up into air bringing legs wide outside of shoulders and arms out overhead, forming “X” with body. Softly land back into a crouch. That’s one rep. Complete 20.

    17. Split Jump

    How to: Start in a lunge with right leg forward and left back, both bent at 90 degrees, right arm straight at side and left arm bent, hand in line with chin. Jump up quickly off floor, switching legs in midair to land in lunge with left left forward. That’s one rep. Continue alternating for 10 reps.

    18. Star Jump

    How to: Start standing with feet together and arms at sides. Bend knees to crouch down, bringing fingers to hover above toes. Then jump up into air bringing legs wide outside of shoulders and arms out overhead, forming “X” with body. Softly land back into a crouch. That’s one rep. Complete 20.Rest for one minute. Then continue to the next exercise.

    19. High Knees

    How to: Start standing with feet under hips and arms at sides. Drive left knee up to chest, return foot to floor and repeat with right, switching feet as fast as possible and pumping arms similar to running motion. That’s one rep. Complete 20.

    20. Pop Squat

    How to: Start in a squat with feet shoulder-width apart and arms bent, hands in front of chest. Bend over to place hands on the ground in front of toes, then jump feet back into a high plank position, shoulders stacked over wrists. Reverse the movement to return to start. That’s one rep. Complete 20.

    TRY THIS RECIPE AFTER YOUR WORKOUT: These Banana Protein Pancakes Will Keep You Going All Day

    21. Walkout

    How to: Start standing at back of mat with feet under hips and arms at sides. Bend over and place palms on the floor then walk hands out to a high plank position, so shoulders are directly over wrists. Pause, then reverse the movement to return to start. That’s one rep. Complete 10.

    21. Walkout

    How to: Start standing at back of mat with feet under hips and arms at sides. Bend over and place palms on the floor then walk hands out to a high plank position, so shoulders are directly over wrists. Pause, then reverse the movement to return to start. That’s one rep. Complete 10.

    22. Burpee

    How to: To start, stand with feet hip-width apart, arms at sides at back of mat. Hop up off floor, land softly, then jump body forward into plank position, quickly lowering stomach all the way to the mat. Push back up and reverse movement to return to start. That’s one rep. Complete 10.

    23. Mountain Climber Lunges

    How to: Start in a low lunge position with shoulders stacked over wrists and left foot next to left hand. Jump up and quickly switch legs, so the right foot is in front. That’s one rep. Complete 10.

    24. Walkout

    How to: Start standing at back of mat with feet under hips and arms at sides. Bend over and place palms on the floor then walk hands out to a high plank position, so shoulders are directly over wrists. Pause, then reverse the movement to return to start. That’s one rep. Complete 10.

    25. High Knees

    How to: Start standing with feet under hips and arms at sides. Drive left knee up to chest, return foot to floor and repeat with right, switching feet as fast as possible and pumping arms similar to running motion. That’s one rep. Complete 20.

    26. Pop Squat

    How to: Start in a squat with feet shoulder-width apart and arms bent, hands in front of chest. Bend over to place hands on the ground in front of toes, then jump feet back into a high plank position, shoulders stacked over wrists. Reverse the movement to return to start. That’s one rep. Complete 20.

    27. Walkout

    How to: Start standing at back of mat with feet under hips and arms at sides. Bend over and place palms on the floor then walk hands out to a high plank position, so shoulders are directly over wrists. Pause, then reverse the movement to return to start. That’s one rep. Complete 10.

    28. Burpee

    How to: To start, stand with feet hip-width apart, arms at sides at back of mat. Hop up off floor, land softly, then jump body forward into plank position, quickly lowering stomach all the way to the mat. Push back up and reverse movement to return to start. That’s one rep. Complete 10.

    29. Mountain Climber Lunge

    How to: Start in a low lunge position with shoulders stacked over wrists and left foot next to left hand. Jump up and quickly switch legs, so the right foot is in front. That’s one rep. Complete 10.

    This article was originally published on www.womenshealthmag.com  More

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    in fitness and body

    Get Cushiness *And* Stability With The New PUMA Velocity Nitro 3

    Consider the new PUMA Velocity Nitro 3 your go-to training shoes for long slogs, tempo runs and more. The shoe, with superior cushioning, makes for comfortable running, with enhanced speed tech to help you go faster.

    PUMA Velocity Nitro 3

    The Specs

    A lightweight shoe that doesn’t compromise on stability or comfort. A heel spoiler adds more stability to the shoe while NITRO™ Advanced technology provides superior responsiveness and cushioning.

    Cushioning level: medium

    Heel-to-toe drop: 8mm

    Pronation level: Neutral

    READ MORE: Introducing The PUMA Velocity NITRO™ 3 – Your Perfect Training Partner

    What it’s good for

    Made for all-round running, the Velocity Nitro 3 tackles all distances comfortably and quickly. It contains Nitrogen-infused foam technology for explosive energy to propel you forward easily and with an 8mm heal-to-toe drop, you will be very cushioned. Plus, stability straps, using PUMA’s PWRTAPE tech, cradle your foot so that with each stride, you’re comfortable and supported in the shoe. The grippy outsole provides traction on various surfaces, minimising slip and elevating your experience.

    READ MORE: 18 New Running Shoes To Help You Run Faster And Farther In 2024

    We tried it

    WH Creative Director Pia Hammond took to the streets with the Nine Four running club to test the shoe.

    “After a hiatus from running, I was hesitant about going in with a fear of losing steam running. The colour was the first thing that stood out for me, limo yellow/green seems to be trending right now. As soon as I put it on it hugged my foot with just enough space in the front for my toes to wiggle. The sole is narrow and bouncy, which made the running experience make me feel like a bouncing gazelle. As an experienced runner, I have been running 10km since receiving them, my pace is fast and it beats all my expectations of a running shoe. I will be using them for long and short distances in the future. Perhaps even pairing them with some jeans while running errands!”

    READ MORE: Ready To Play Padel? Here’s The Gear You Need, Per Experts

    Michelle is the features editor at WH. She’s immensely curious about the world, passionate about health and wellness and enjoys a good surf when the waves are good. More