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    A Homemade Granola Recipe That Doesn’t Taste Like Cardboard

    Nothing beats a good homemade recipe that’s packed full of the good stuff – coconut, nuts, seeds, spices, ginger – and this one’s got ’em all! Best part (besides this granola being damn delicious)? These ingredients are great for your skin. Gingerol, the antioxidant in ginger, not only helps tone your skin, but also acts as an anti-inflammatory, which can help firm it up to look more youthful. It helps calm rashes and acne-prone skin, too!How To Make Your Own Granola At Home

    Homemade Breakfast Granola

    This recipe only takes 15 minutes to make, and is packed with all the good stuff – coconut, nuts, seeds, spices and ginger.

    Prep Time 5 minutes minsCook Time 15 minutes mins

    Course Breakfast

    Servings 5 servingsCalories 699 kcal

    2 tbsp freshly grated ginger⅓ cup desiccated coconut⅔ cup coconut flakes1 cup macadamia nuts chopped⅓ cup almonds chopped⅓ cup pumpkin seeds10 medjool dates choppedPinch ground cinnamonPinch ground nutmeg½ cup coconut oil
    Preheat oven to 180°C.Mix all the ingredients together in a large bowl, making sure that the coconut oil coats evenly.Spread the mixture onto a parchment-paper-lined baking tray and bake for 15 minutes, or until golden brown. Cool, then pop this mixture into a large sealable container, or divide into five zip-lock bags. Breakfast sorted for the week? You glow girl!

    Keyword cereal

    SERVES 5. Per serving (114g): 2 926kJ, 60g fat (35g sat), 37g carbs, 10mg sodium, 8g fibre, 8g proteinTIP: Instead of eating your granola with milk, mash one banana, mix in one tablespoon of nut butter and heat for 30 seconds to “melt” slightly until it has a similar consistency to yoghurt. Mix in granola and munch down – yum!Shop The Ingredients For This Homemade Granola

    Faithful to Nature Raw South African Almonds

    Almonds are the ultimate “power snack”, with their rich nutritional benefits and low glycaemic index for lasting energy.

    Organic Odourless Coconut Oil 500 ml

    Coconut oil is still a saturated fat, but it has a lower smoke point, making it less ideal for recipes involving high heat. However, it’s perfect for baked goods and granola.

    Faithful to Nature Macadamia Nuts – Raw

    Macadamia nuts are top-level when it comes to nut rankings, the real crème de la crème — packing heaps of benefits into those little beige bods.

    Looking for more breakfast ideas? Make this healthy tropical coconut granola or these high-protein brekkies. 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. More

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    You Can Sculpt Your Whole Body With This One R199 Piece Of Equipment

    Kettlebells were made for so much more than swinging! Case in point: This full body kettlebell workout uses just one ‘bell to tone your whole body. You can do four rounds for a 20-minute workout or six rounds for a 30-minute workout.READ MORE: 10 Best Kettlebell Core Exercises For Strong, Sculpted Abs, From A TrainerKettlebell vs Dumbbell: What’s The Difference?So what’s the difference between a kettlebell and a dumbbell? Aside from the obvious – they look nothing alike – a kettlebell’s centre of gravity is off centre. So when you use it, your body is making micro-corrections to keep the weight stable. You might not even notice them, but they’re strengthening your stabiliser muscles, which help in all exercises and daily life.The handles of a kettlebell are typically thicker than those of a dumbbell so you’re building grip strength. And the kettlebell is easier to manoeuvre, making it good for dynamic movements, like snatches and swings.Dumbbells, on the other hand, come into their own for more traditional, basic strength moves. It’s a lot easier to go heavy with dumbbells than with a kettlebell.READ MORE: 7 Treadmill Workouts For Every Type Of Goal, From Strength To Weight Loss3 Kettlebells To BuyTrojan 8Kg Kettlebell

    Mr Price Sport 6KG Kettlebell

    Mr Price Sport 3KG Kettlebell

    Your Full Body Kettlebell WorkoutThis workout, by Men’s Health cover guy Johry Batt uses just a kettlebell and your own body weight. And while there is a swing involved, that’s definitely not all you’ll be doing!One Round = 5 Min Per Round (Do 4-6 Rounds)Minute 1: Kettlebell Swing

    Minute 2: Single-Arm Kettlebell Swing (Right)

    Minute 3: Single-Arm Kettlebell Swing (Left)

    Minute 4: Kettlebell High Pull

    Minute 5: Russian Twist (15 per side = 30 in total)For this workout, you’ll need: A kettlebell; a timerIf your timer has intervals, set it for one-minute intervals. If it doesn’t, just make sure it displays seconds and keep your eye on it.Do the moves in order, starting each move at the start of a fresh minute, and do 10 to 15 reps.

    Rest for the remainder of that minute.

    When the next minute starts, do 10 to 15 reps of the next move.

    Once you’ve done all moves, take a breather, then go again.Do four rounds for a 20-minute workout. Or six rounds for a 30-minute workout.READ MORE: One Dumbbell, Six Moves: The Ultimate Beginner-Friendly Full-Body WorkoutKettlebell SwingHow To:Stand with feet slightly wider than shoulder-width apart. Hold a kettlebell in front of your body with both hands, arms straight.

    With a slight bend in your knees and a flat back, hinge at your hips and swing the kettlebell back through your legs. Use that momentum to stand and swing the kettlebell out in front of your body, up to shoulder height.

    Thrust your hips forward, and engage your glutes and core as you stand up straight. When the kettlebell hits shoulder height, your knees should be straight and glutes contracted in a full hip extension.

    Allow the kettlebell to swing back down through your legs. That’s 1 rep. Do 10 to 15 reps.Single-Arm Kettlebell SquatHow To:Stand with feet hip-width apart, then jump three times to find squat stance.

    Bend your knees until you’re in a natural squatting position and grab the kettlebell on top of handle so it lands vertically on the forearm. Keep the elbow by the ribcage and maintain slight wrist flexion so your knuckles are up.

    With toes pointing straight ahead, allow knees to soften and drive forward as you drop. Hold for 1 second at the bottom. 

    Then, press feet into floor, return to standing. 

    Reverse movement to return to starting position. That’s 1 rep. Do 10 to 15 reps.Kettlebell High PullHow To:Start with your feet slightly more than shoulder-width apart with the kettlebell on the floor between your feet.

    With your spine in a neutral position, bend your knees and lower into a squat position.

    Using both hands, pick up the kettlebell and push through your heels. Engage your core as you move back up to your original standing position, pulling the kettlebell to hip level as you go.

    Raise the kettlebell until the handle reaches chin level, pointing your elbows up in the process. Lower the kettlebell back to your waist and get back into your squat stance. That’s 1 rep. Do 10 to 15 reps.Russian TwistHow To:Sit on the ground with your knees bent and your feet flat on the floor.

    Lean back slightly and lift your feet off the ground a few centimetres, balancing on your butt.

    Hold a kettlebell at your chest and rotate your torso to one side, tapping the weight on the ground next to your hip before twisting to the other side. That’s 1 rep. Do 15 reps per side (30 in total).Watch Men’s Health Cover Guy Johry Batt Demo The Moves… [embedded content]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. More

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    8 Pretoria-Based Fitness Spots To Add To Your Workout Wishlist

    From dusty trails to tech-savvy gyms, these Menlyn-based fitness hotspots serve up plenty of ways to keep moving all year round. Whether you’re looking to shake up your routine or try something new, it’s time to zero in and find your fit.Planet Fitness – MenlynAn indoor workout doesn’t have to sacrifice on scenery. Not only does this Planet Fitness location sport clean, streamlined (and roomy) spaces to notch up your sweat sessions but large windows also bathe the luxe gym in natural light, giving you room to burpee without feeling cooped in. Highlights include the functional training area and sprawling cardio deck, replete with all the necessary machinery to get your blood pumping. But it’s not all reps and no rest. For your cooldown, head to the juice bar, steam room – or both – for a well-deserved post-workout pick-me-up.

    Fives FutbolFive-a-side football is an accessible spin on the world’s most beloved sport. Firstly, you won’t need the kind of stamina necessary to sprint across a full-sized pitch. Secondly, with smaller teams, pulling together a squad is as simple as texting a few mates and setting up a time. Thirdly, games are all action, zero downtime. Finally, venues like this one (situated on the roof of a parking lot) are springing up everywhere, so you won’t have to travel far to get your fix. Best part? With some real graft, you can burn up to 750 calories in an hour of playtime – the perfect intersection between getting fit and having fun.

    Bounce MenlynThere’s a common misconception that trampoline parks are just for kids. In reality, the chance to bounce around with your kids is a genius way to rack up those active hours. A stint of jumping works your back, core and leg muscles while packing a serious cardio punch. If aimless leaping isn’t your style, this gargantuan park (which features a variety of different spring-loaded amenities) also serves up high-tempo dodgeball games that’ll open the valve on your workday stress.

    Body20 OlympusThis new-age twist on high-intensity workouts armours you in an electrode-enabled bodysuit hooked up to an EMS device. But this isn’t an over-the-top sci-fi cosplay; this tech activates electrical impulses to trigger muscle contractions throughout your body. The goal is to max out stimulation in minimal time, letting you shave down your gym sessions to just 20 minutes. (Talk about efficiency.) Programmes are fully customisable based on your goals, so you can fine-tune each session. Check out our Body20 review here.

    Crossfit Menlyn MaineImage by Rawpixel on FreepikThe naysayers called CrossFit a fad, but the bubble hasn’t burst yet. With new boxes springing up across the country, Menlyn Maine’s bastion of HIIT is one of our favourites for the Pretoria fitness scene. Featuring a stripped-down minimal space, there’s a Zen-like atmosphere to its weekly classes. The focus is on notching clean reps in a group setting and your commitment to the cause will yield impressive results. Light on your wallet, too: memberships start at just R800 per month.

    Hotpod YogaFlexing in a high-temp environment has been proven to pack some serious health benefits. A study conductedby researchers at Massachusetts General Hospital found that logging frequent hot yoga classes can help hit the brakes on depression, anxiety and stress. Other studies have found a link between sweltering stretches and improved cardiovascular health. Consider this Glenwood location a pressure cooker for your mind and heart. You’ll be training in 37°C heat, completing a range of fitness-boosting asanas to the groove of relaxing beats. The studio has opened its doors to yogis of all levels, with instructors helping you navigate a variety of yoga styles at your own pace.

    Wolwespruit is a lush trail run and mountain bike park located in Erasmuskloof. For cyclists, you’ll find plenty of rugged real estate to tear through with its 23km MTB single track featuring exhilarating drops, testing river crossings and a few big jumps along the way. It’s also the gathering spot for the Salomon Community Run. Runners meet weekly on Tuesday evenings to tackle a range of distances as a group. For newcomers, we recommend the Purple Trail which spans just under 5km.

    Thrashers Padel & Skate PretoriaThrashers was built in 1996, making it one of the oldest skateparks in the country. But with regular maintenance and modifications, this arena isn’t showing its age. Recently, the location has diversified with the addition of decked-out Padel courts, drawing in numbers.

    Thrashers is open to boarders, BMXers and rollerblades. It features a range of different obstacles, including ledges, stairs, a pyramid, a menacingly-named death ramp and two quarter pipes.

    Padel is a tennis-like sport that shrinks the court, lowers the net and lets you play the ball off the walls. As a result, it’s far more accessible than its forefather, giving you a pick-up-and-play alternative to make good on your Wimbledon-esque ambitions. More

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    For A Fresh Start, Reach For This Coco Yoghurt Bowl

    In search of a quick protein-packed breakfast bowl recipe (that doesn’t involve oats)? Yoghurt’s got your back. This yoghurt bowl may sound simple, but it’ll keep you full until lunch and it’s loaded with probiotics. #BetterBreakfasts here we come!

    Go Coco Yoghurt Bowl

    This protein-packed breakfast bowl may sound simple, but it’ll keep you full until lunch and it’s loaded with probiotics.

    Cook Time 10 minutes minsTotal Time 15 minutes mins

    Course Breakfast

    Servings 1 servingCalories 484 kcal

    1 tbsp coconut flakes2 tbsp sliced almonds125 g Greek yoghurt¼ tsp cinnamon1 scoop vanilla protein powder25 g mixed berries
    Preheat the oven to 180°C, spread the coconut flakes and almonds on a baking tray and cook for 10 minutes.Combine the yoghurt with the cinnamon and protein powder in a bowl. Sprinkle over the coconut and almonds and top with the berries.

    SERVES 1: Per serving: 2 027kJ, 16g sat fat, 18g sugarLooking for more breakfast recipes? Try these low-calorie smoothies, these poached eggs with feta or whip up an avo toastie. More

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    How To Choose The Right Socks For Your Walking Workout

    Whether you’re lacing up for the first time or are coming back after a long hiatus, walking is one of the simplest ways to stay active – no pricey memberships or fancy routines required. It fits into your day whenever it works for you, and the best part? It’s free. That said, as with any exercise, getting the right gear will help you walk better, avoid niggles and make the experience so much more pleasant. And that means you’ll be more likely to stick with it.Gear Up For GreatnessSo, walking gear. Comfy clothes and a good pair of shoes, right? Spot on. But there’s another key item that many walkers overlook: socks. Some walkers spend plenty of time choosing the right shoe, but few take the trouble to find the ideal sock. And that’s too bad, because if you don’t pair the proper sock with your shoe, you’ll increase your risk of blisters and other health issues, like athlete’s foot. These guidelines from the Women’s Health Big Book of Walking Workouts, will help you choose the right pair.Get The Book!Women’s Health Big Book Of Walking Workouts

    The Women’s Health Big Book Of Walking Workouts is your guide to getting in shape, one step at a time. No matter what your fitness level, you’ll find the guidelines you need to take that first step towards achieving your goals. From walking plans to simple at-home strength-building routines, you’ll find everything you need to get started.

    1. Find socks before you shoe shop.Socks come before shoes — and not just when you’re getting dressed. Choose a pair based on your shoe size and make sure they’re snug but not tight. If they’re loose, they can bunch up (causing blisters); if they’re tight, they can stretch out (ruining the moisture-wicking fibres). After you find socks, shop for shoes that fit with them.Our Fave SocksTried, tested and adored by members of the WH team…

    Falke Hidden Luxe Socks

    These socks come with all the features you didn’t know you needed – and yes, they’ve got the millennial stamp of approval (winks). This half-cushioned sock will assist with filling the space to prevent foot movement in the shoe allowing for a second-skin fit. The double tab prevents chafing while keeping the sock in place.

    Versus Retro Rainbow Ankle Socks

    Designed for any distance, these versatile socks hit just above the Achilles for a snug, stay-in-place fit. With breathable mesh, cushioned support and a seamless toe, they’re built for comfort from start to finish.

    “Quite simply, the best crew socks out there. Think blister-free workouts and a fit that doesn’t quit,” says Chamain van Zyl, Online Editor. These are the socks you’ll reach for every time.

    2. You can stay cool without cotton.Any sock made of synthetic fibres will keep your feet cooler and drier than cotton. Fabrics such as CoolMax, acrylic blends and Teflon blends are all good options. Just skip the cotton: Once the fabric gets wet, it stays wet, and it doesn’t hold up well to washing, easily losing its shape and becoming abrasive. 3. There are two ways to beat blisters.If you blister easily, opt for a thicker pair of socks or consider layering your walking socks over a thin sock liner. In studies done by the US military, layering systems prevented blistering. More

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    How Veganuary Is Converting Meat Eaters For Life

    Does a month-long plant-based challenge really have the power to reshape our diets for good? That’s the question on our lips as Veganuary, a global campaign which encourages people to eat a plant-based diet for the month of January, kickstarts for 2025.While some people who try ditching meat for a month swiftly return to their normal eating habits, new research from the University of Exeter suggests that taking part in Veganuary leads to lasting changes – not just in our diets but in how we view meat, and ourselves, too.What is Veganuary?As a brief reminder, every January millions of people take part in Veganuary – a campaign that invites people to try veganism for a month. It was launched back in 2014 by Jane Land and Matthew Glover, and inspired by the success of Movember.Last year, a whopping 25 million people gave up animal products during January.Does Veganuary change long-term eating habits?A growing body of research suggests that trying Veganuary may leave a lasting impression on both people’s eating habits and attitudes toward meat.“Normally, the idea is to educate people first to change their attitudes, and hopefully, they end up changing their behaviour,” Natalia Lawrence, an associate professor of psychology at the University of Exeter told The Guardian. “But if you persuade people to change their behaviour for a month, it seems that these things follow.”The team at the University of Exeter have independently conducted a number of studies on people taking part in Veganuary. Their 2022 study, published in the journal Frontiers in Nutrition, found that, on average, people report liking meat less (after taking part in Veganuary), with some even finding it ‘disgusting’.This aligns with their earlier research, which showed that 74% of vegetarians and 15% of flexitarians find meat disgusting. While another study (currently under peer review) delves deeper into this phenomenon of ‘meat disgust’ – suggesting that some individuals (primarily vegetarians) feel the same way about eating meat as meat-eaters feel toward the idea of eating faeces, or human or dog flesh.Adding to this, their survey of 46 Veganuary participants, published in the scientific journal Appetite last year, found they were less likely to say they identified as a ‘meat-eater’.“We know that identity strongly shapes food choices, so by encouraging participants to view themselves as individuals who reduce or avoid meat, Veganuary may pave the way for lasting, positive changes in dietary habits,” PhD researcher Sophie Hearn said.READ MORE: All The Vegan Kits, Meals And Guides To Help You Go VeganIs Veganuary the key to reducing meat consumption for good?By encouraging participants to try a plant-based diet, this research shows it fosters lasting changes in how people view themselves, their diets, and their relationship with meat.The University of Exeter also identified some of the difficulties that can hinder successful participation in Veganuary. Including; navigating food choices in social settings, a lack of plant-based options when eating out, missing non-vegan foods, and the perceived inconvenience of plant-based cooking.Toni Vernelli, Veganuary’s head of communications, said the organisation was pleased to see that Exeter’s research backed up its own participant surveys.“It’s gratifying to see Exeter’s research findings echo what we see every year in our participant surveys. At the end of their Veganuary pledge, more than 80% of participants tell us they plan to permanently reduce their meat and dairy consumption by at least 50%. This finding has been consistent for the past five years. Our participants report the same top challenges too – dealing with friends and family and eating out. We’re very excited to support Exeter University with new research investigating protocols for tackling these barriers.”The bottom lineWhile Veganuary is just a one-month challenge, it appears its impact on meat consumption can last much, much longer.By encouraging participants to try a plant-based diet, evidence suggests it has the potential to spark lasting changes in how people view meat, their diets and themselves – proving that small dietary changes really can lead to long-term changes, for both your health and the environment – one meal at a time.Try these vegan recipes:This article by Alice Barraclough was first published on Women’s Health UK. More

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    7 Treadmill Workouts For Every Type Of Goal, From Strength To Weight Loss

    Let’s be real – running indoors can sometimes feel repetitive, boring, and frankly, like the least appealing thing to do when at the gym. The best thing about treadmill workouts is that there are plenty – and I mean endless – ways to switch it up.Crank up the speed and go all-out for some sprints, mess with the incline to power through hill climbs, or get bold and throw in walking lunges to create a spicy HIIT session. These seven treadmill workouts from top trainers will shake up your routine – and who knows, you might even (dare I say it?) start looking forward to hopping on this mainstay machine.Meet the experts: Ellen Latham, CPT, is a personal trainer and creator and co-founder of Orangetheory Fitness. Karli Alvino, CPT, is a personal trainer and coach at Mile High Run Club. Michaela Ragaas, CPT, is a personal trainer and education and training manager at Technogym. Matthew Meyer, CPT, is a personal trainer and run coach at Mile High Run Club.1. The Best Treadmill Workout For StrengthWhat it’s all about: Keep your treadmill at a 1 percent incline whenever you reach your steady-state pace – this is your recovery period. You’ll increase the incline from there to target your glutes and hamstrings. “By increasing the incline, you will increase the effort it takes to maintain your speed,” says Latham, the creator of this workout.Time: 15+ minutes5 minutes: Warm-up (walk or jog)

    1 minute: Steady-state pace at 1 percent incline

    1 minute: Maintain pace at 2 percent incline

    1 minute: Maintain pace at 1 percent incline

    1 minute: Maintain pace at 3 percent incline

    Continue alternating 1 minute at 1 percent incline, then 1 minute at a higher incline, increasing by 1 percent incline every time, until you have reached the highest incline on the treadmill (or as high as you can go). Maintain steady-state pace throughout.

    5 minutes: Cooldown (walk or jog)2. The Best Treadmill Workout For EnduranceWhat it’s all about: Push your steady pace – that speed you can comfortably maintain for about a half hour – through longer and longer intervals in this workout from Latham. You’ll increase your speed for one to three minutes, with an active recovery after that. “The longer you increase speed, the longer your steady-state pace,” says Latham. Breathe deep and focus on running long and strong.Time: 17+ minutes5 minutes: Warm-up (walk or jog)

    1 minute: 1–2 mph above steady-state pace

    1 minute: Steady-state pace

    2 minutes: 1–2 mph above steady-state pace

    2 minutes: Steady-state pace

    3 minutes: 1–2 mph above steady-state pace

    3 minutes: Steady-state pace

    Repeat until fatigued, always matching your steady-state pace recovery with the duration of your effort.

    5 minutes: Cooldown (walk or jog)3. The Best Treadmill Workout For Weight LossWhat it’s all about: Targeting your glutes, hamstrings, quads and calves with this treadmill workout that also incorporates strength training moves, created by Ragaas. Bonus: It will help improve your core stability – a key to better, faster mileage.Time: 13-16 minutes4 minutes: Warm-up (jog)

    30 seconds: Squats (off the tread)

    1 minute: Walk

    1 minute: Walking lunges (at 3 mph or comfortable pace)

    30 seconds: Sprint at max speed

    Repeat from the squats for 2-3 rounds

    3 minutes: 8-15 percent incline walkREAD MORE: Everything You Need To Know About The Viral 12-3-30 Treadmill Workout On TikTok4. The Best Treadmill Workout For PowerWhat it’s all about: This workout centres around 60-second sprints. To figure out your sprint speed, consider your steady-state pace – a pace you can maintain for about 25 to 30 minutes – says Ellen Latham. Then, increase that speed by three kilometres per hour for your spring pace. “The goal is to try to match or slightly increase the speed from the previous effort [with each sprint],” she says. “The purpose of this style of interval training is to increase your muscles’ ability to produce power on the treadmill.” You’ll also improve the rate at which you recover from each sprint, as well as your endurance.Time: 16-20 minutes5 minutes: Warm-up (walk or jog)

    1 minute: Steady-state pace

    1 minute: Sprint

    Repeat the minute intervals 6-10 times, alternating steady-state pace and sprint

    5 minutes: Cooldown (walk or jog)5. The Best Treadmill Workout For Beginners What it’s all about: Beginner runners tend to gravitate toward running workouts with a lot of room for breaks, says Karli Alvino. “This program has a lot of intervals, as well as room for improvement.” Because of this, it’s a good intro to tread workouts. FYI: RPE stands for “rate of perceived exertion.” On a scale of 0 to 10, think of 0 as an effort equivalent to relaxing on the couch, 5 a recovery jog that’s easy enough for you to talk, and 10 your all-out sprint, says Alvino.Time: 38 minutes5 minutes: Warm-up (dynamic stretches, walk or jog)

    90 seconds: Light run (RPE 6)

    1 minute: Recovery walk (RPE 3–4)

    90 seconds: Run at 3 percent incline (RPE 6–7)

    1 minute: Recovery walk (RPE 3–4)

    90 seconds: Hard run (RPE 8)

    1 minute: Recovery walk (RPE 3–4)

    90 seconds: Hard run (RPE 8–9)

    2 minutes: Recovery walk (RPE 3–4)

    90 seconds: Hard run (RPE 8–9)

    2 minutes: Recovery walk (RPE 3–4)

    90 seconds: Hard run (RPE 8–9)

    2 minutes: Recovery walk (RPE 3–4)

    2 minutes: Run at 3 percent incline (RPE 6–7)

    90 seconds: Recovery walk (RPE 3–4)

    2 minutes: Hard run (RPE 7–8)

    90 seconds: Recovery walk (RPE 3–4)

    2 minutes: Breathless run (RPE 8–9)

    90 seconds: Recovery walk (RPE 3–4)

    30 seconds: Sprint (RPE 10)

    90 seconds: Recovery walk (RPE 3–4)

    30 seconds: Sprint (RPE 10)

    2 minutes: Cooldown (walk or jog)6. The Best Treadmill Workout For StaminaWhat it’s all about: Strengthen your cardio endurance and improve your muscular endurance (or how long your muscles can work) with this program. “Muscular endurance allows you to perform a skill more effectively and you achieve it through developing muscular strength at lower loads and high repetition,” says Michaela Ragaas, who designed this incline workout to do just that.Time: 30 minutes4 minutes: Warm-up (establish a comfortable pace, then mix in lateral walks, high knees and butt kicks)Hill 1:1 minute: 3 percent incline run (comfortable pace)

    1 minute: 0 percent incline active recovery walk or jog

    1 minute: 5 percent incline run (a step above comfortable pace)

    1 minute: 0 percent incline active recovery walk or jog

    1 minute: 5 percent incline run (a step above comfortable pace)

    1 minute: 0 percent incline active recovery walk or jog

    1 minute: 3 percent incline run (comfortable pace)

    2 minutes: 1 percent incline (recovery pace)Hill 2:90 seconds: 4 percent incline (a step above comfortable pace)

    30 seconds: 0 percent incline active recovery walk or jog

    90 seconds: 3 percent incline (a step above comfortable pace; aim for 0.5 mph higher than last incline)

    30 seconds: 0 percent incline active recovery walk or jog

    90 seconds: 2 percent incline (a step above comfortable pace; aim for 0.5 mph higher than last incline)

    90 seconds: 0 percent incline active recovery walk or jog

    90 seconds: 1 percent incline (a step above comfortable pace)Hill 3:1 minute: 1 percent incline (recovery speed)

    2 minutes: 3 percent incline (a step above comfortable pace)

    1 minute: 1 percent incline (recovery speed)

    2 minutes: 3 percent incline (a step above comfortable pace)

    4 minutes: cooldown, 0 percent incline (walk or jog)READ MORE: Winter Training Just Got An Upgrade With The Trojan Pro Series Treadmill7. The Best Treadmill Workout For SpeedWhat it’s all about: “Speed is considered one of the most fundamental components of fitness performance,” says Ragaas. To pick up your pace and build your strength, you’ll focus on both speed and inclines during this workout. Don’t be afraid to get uncomfortable!Time: 10 minutes1 minute: Easy pace at 4 percent incline (think warm-up speed)

    1 minute: Moderate pace at 4 percent incline

    1 minute: Hard pace at 4 percent incline

    1 minute: Easy pace at 2 percent incline (think active recovery speed)

    1 minute: Moderate pace at 2 percent incline

    1 minute: Hard pace at 2 percent incline

    1 minute: Easy pace at 0 percent incline

    1 minute: Moderate pace at 0 percent incline

    1 minute: Hard pace at 0 percent incline

    1 minute: Recovery jog or walk at 0 percent inclineThis article by Mallory Creveling was originally published on Women’s Health US. More

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    These Strength Moves For Swimmers Are Total-Body Toners

    These dry-land moves form a double-whammy for your bod: they’re the perfect strength moves for swimmers and will also tone and up your endurance for whatever your sport. “These moves may help you improve your swimming style in the water,” says Graham Hill, a top South African swimmer and former head coach for the national Olympic swimming team. Paralympic swimming sensation Natalie du Toit agrees. “It’s common practice to correct the way you’re moving in the water while you’re on land,” she says. “Any correction you do on land will immediately translate into a correction in the water.” Try these strength moves swimmers love a few times a week to see the difference. How to do these strength moves for swimmers Two or three days a week, do two sets of the following moves in the order shown, right after you hop out of the pool (or any other time). You can do them with or without shoes – and you might want to put down a towel if you’re on a concrete or slippery surface.Alternating SuperwomanLie face down with your arms extended forward, palms facing down, legs straight back and together. Raise your arms and legs a few centimetres off the floor, then simultaneously lift your left arm and right leg 15 to 20cm (A). Keeping your head and chest lifted, switch arms and legs, lifting your right arm and left leg (B). That’s one rep. Do 10.Down-Dog SweepStarting in a push-up position, lift your hips and move into the downward-facing dog pose, keeping your legs straight and heels just off the floor (A). From that position, drop your hips towards the floor as you simultaneously raise your chest and shift your weight forward into upward-facing dog (B). Reverse the movement to return to the starting position. That’s one rep. Do three or four.READ MORE: What You Really Need To Know About Running For Weight Loss, According To ExpertsUneven Push-UpsGet into a push-up position with your left hand on top of a rolled-up towel and your right hand on the floor (A). Lower into a push-up until your chest is as close to the floor as possible (B). Press back up. Do five or six reps, then repeat with your right hand on the towel and your left hand on the floor.Quick tip: If this move is too difficult, start in a modified push-up position, with your knees on the ground.Inverted HamstringStand with your arms at your sides, knees slightly bent (A). Lift your right leg behind you, bend to lower your torso until it’s parallel to the ground, and raise your arms out to the sides until they’re in line with your shoulders, palms facing down (B). Return to start. That’s one rep. Do 10, then switch legs and repeat.READ MORE: 15 CrossFit Workouts You Can Do At HomeGlute Bridge With Knee SqueezeLie face up with your knees bent and feet flat on the floor. Place a rolled-up towel between your knees and hold it there as you perform the movement (A). Raise your hips so that your body forms a straight line from your shoulders to your knees. Don’t allow the towel to slip (B). Pause, then lower your hips towards the floor. That’s one rep; do eight to 12.Star UpsLie on your back with your arms and legs outstretched so that your body forms an X. Brace your core and raise your head, arms and legs a few centimetres off the floor (A). From that position, simultaneously bring your right arm and left leg to meet over your abdomen (B). Lower back to start. Repeat on the opposite side. That’s one rep. Do eight to 12.Quick tip: Slowly raise and lower your arms and legs in a fluid, controlled movement.READ MORE: The Big Book Of Walking Workouts eBookSide Plank ReachAssume a side plank position, left elbow on the floor directly beneath your left shoulder, right arm along the side of your body. Stagger your feet so the right is in front of the left (A). In one motion, drop your hips slightly, then lift them as high as possible while sweeping your right arm overhead (B). Return to start. That’s one rep. Do eight to 12, then switch sides and repeat.Scorpion Lie face down, arms out to the sides at shoulder height (A). Lift your right leg off the floor, bend your knee 90 degrees and, twisting your torso, reach your leg across your body and touch your foot to the floor near your left arm (B). Hold for two seconds, then return to start. That’s one rep. Repeat on the other side, and keep alternating until you’ve done eight to 12 reps on each side.If you’re looking for a way to get lean, fit and strong, you’re in luck! Our No Gym Required e-book is perfect for working out anywhere! Get it here. More