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      The HOKA Gift Guide Every Runner Will Thank You For

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      PB your gift-giving this festive season and spoil the runner in your life with a pair of new HOKA shoes.

      HIGH MILEAGE WORKHORSE

      HOKA Bondi 8

      One of the hardest working shoes in the HOKA lineup. The Bondi takes a bold step forward this season, reworked with softer, lighter foams and a brand-new extended heel geometry. Taking on a billowed effect, the rear crash pad affords an incredibly soft and balanced ride from heel strike to forefoot transition.

      EVERYDAY KILOMETRES, ELEVATED

      HOKA Skyflow

      Designed to elevate your daily running practice, the Skyflow combines premium Skyward X-inspired geometry with upgraded foam compounds, taking everyday miles to the next level. Super-critically foamed EVA offers an extra cushy, springy ride, while a supportive heel-focused Active Foot Frame™ cradles the foot and a smooth forefoot rocker profile encourages effortless strides. Constructed with a sleek upper and extra durable outsole, this shoe redefines the idea of “daily driver.”

      LIGHT AND PLUSH FOR EVERYDAY MILES

      HOKA Clifton 9

      The ninth iteration of our award-winning Clifton franchise has launched, lighter and more cushioned than ever before. Eliminating weight while adding 3mm in stack height, the new Clifton 9 delivers a revitalized underfoot experience with a responsive new foam and improved outsole design. Removing overlays and hotmelts, the stripped back upper has been consciously crafted with a plusher heel, reflective heel panel, and streamlined tongue with single side medial gusset.

      A SURPRISINGLY SLEEK STABILITY SHOE.

      HOKA Arahi 7

      Not your average stability shoe, the new Arahi 7 delivers the same streamlined support as its predecessor with our patented J-Frame™ technology. Updated with a zonally engineered, flat knit upper for improved midfoot lockdown, we’ve fine-tuned the fit with a plusher tongue, and a stretchy dual gusset beneath the lace line to help mitigate tongue migration.

      YOUR GATEWAY TO EVERYDAY SPEED

      HOKA Mach 6

      Behold our lightest, most responsive Mach to date. This lively trainer has been fine-tuned for extra energy return with a super critical foam midsole and updated for enhanced durability with strategic rubber coverage in the outsole. Implementing speed focused design details throughout, we’ve enlisted a new creel jacquard upper with zonal breathability and an internal gusset to deliver the foot-hugging comfort required to set your next PR.

      Find them at top running stores or conveniently online at Runbeatable.co.za.**WH Partnership More

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      The Ultimate Core Workout For Abs Of Steel – From A Trainer

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      We get it: the ultimate way to show off your hard-earned gains in the gym is to have shimmering, chiselled abs of steel. Luckily, this ultimate core workout, made up of different abs workouts, is an intensive all-over toning routine to get you from A to Teyana Taylor hotness. Why are abs workouts important? We’re so glad you asked! Having a strong midsection is far more beneficial than an iconic crop top moment. It’s imperative for stellar posture, which supports the spine. A good posture is so much more than looking great in outfits and appearing slimmer, too. It prevents injury, aches and pains and even reduces wear and tear on your joints. Translation: you can push back purchasing a walking stick. That’s not all: doing this core workout will support your body in other ways. It naturally elevates every workout or sport, since the force you produce is far greater when your powerful midsection is behind it. A muscly midsection protects your internal organs, alleviates back pain, improves your running, burns fat… the list is endless. How to do this *ultimate* core workout Fitness Trainer and Owner of FIT BEST Training, Renché Seyffert, created this workout for all levels. Here’s how: When to do it Add this routine to the end of your regular workouts two to three times a week. This abs workout takes just 12 minutes to complete. Short on time? Pick just one or two combos and repeat for as much time as you have! How to time it For best results, try working for 50 seconds, then rest for 10 seconds between each move. But you can scale things, depending on your level. Beginners: Use the 40/20 principle. work for 40 seconds then rest for 20 seconds. Make it harder: Add extra weights to each move, either on your legs, weight plates (for advanced movers only) or use dumbbells. Ready, steady… work!READ MORE: What You Really Need To Know About Running For Weight Loss, According To ExpertsThe Ultimate Core Workout Combo 150 seconds – Shoulder taps (targeting the core and shoulders)10 seconds rest50 seconds – High plank knee circles (targeting the core and hip flexors)10 seconds rest50 seconds – Combination: 2x shoulder taps; 2x knee circles; repeat for time 10 seconds restCombo 250 seconds –  Commandos (targeting the core and arms)10 seconds rest50 seconds – Plank jacks  (targeting the core and legs, while increasing the heart rate)10 seconds rest50 seconds – Combination: 2x commandos and 2x jacks, repeat for time 10 seconds restREAD MORE: How To *Actually* Lose Belly Fat With Diet And ExerciseCombo 350 seconds – Tricep dips in bridge position (targeting the core and triceps)10 seconds rest50 seconds – Toe taps in bridge position  (targeting the core)10 seconds rest50 seconds – Combination: 1x tricep dip; 2x toe taps, repeat for time 10 seconds restREAD MORE: The 15-Minute Tone Up WorkoutCombo 450 seconds – High plank reaches (targeting the core and shoulders)10 seconds rest50 seconds – High plank leg lifts  (targeting the core and glutes)10 seconds rest50 seconds – Combination: 2x reaches; 2x leg lifts, repeat for time 10 seconds restCheck out the entire workout here:
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      “I Went From Everyday Gym Goer To Starting My Own Running Club And Competing In HYROX”

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      When you hear the word HYROX, it sends a chill down your spine – and for good reason. In the fitness world, it’s a serious test of endurance, strength and mental grit. This is not the kind of event where you just ‘wing it’. Training involves intense high-volume workouts with weights and running. It’s a real test of fitness and that’s exactly what Chané Grobler experienced at her first HYROX event. This full-time med student took on challenges leading up to and during the event, but the reward of crossing that finish line and saying, “I just did that” made it all worthwhile. It’s a reminder that no fitness journey is easy – long hours of training, consistency and mental toughness are all part of the deal, especially when you’re balancing it all with a busy life.READ MORE: Everything To Know About Hyrox, The Tough New Fitness RaceA Fit Foundation Chané’s fitness journey didn’t begin with grand ambitions of competition. Growing up in an active household where movement was part of daily life, it was her dad who first introduced her to the world of fitness. High school netball didn’t ignite a passion for team sports, but after school, she found her own space in the gym. With her dad mentoring her through the ups and downs, she built the foundation for what was to come.At first, her motivation was simple curiosity. She wanted to explore what her body was capable of and create her own sanctuary in the fitness world. But it wasn’t long before this fascination turned into something much bigger.The CrossFit ConversionAlthough Chané’s journey started with traditional weight training, everything changed when she discovered CrossFit. Two years ago, she shifted from her regular gym routine to this high-intensity sport and she hasn’t looked back since. CrossFit, with its endless variety of movements and constant challenges, offered her a new perspective on fitness. The discipline and dedication it required were nothing short of addictive, and it didn’t take long for her to realise that this sport was here to stay.“CrossFit will always be a challenge, no matter how fit or strong you become. It forces you to constantly improve,” Chané reflects. This experience not only built her physical strength but also laid the groundwork for handling the demanding training required for HYROX.Falling In Love With Running – EventuallyRunning wasn’t always a love affair for Chané. In fact, when she first started at the end of 2023, she hated it. Like many, her early runs were battles of will, hoping the act of pushing through would somehow make it easier. Eventually, though, she began to enjoy it. So much so that she co-founded her own running club, Brooklyn Run, alongside a group of like-minded individuals. What had once been a weakness became one of her greatest joys.This newfound love for running, combined with her passion for CrossFit, set the stage for her HYROX debut. “When I heard about HYROX, it felt like the perfect blend of CrossFit and running – two things I had become semi-good at,” Chané jokes. She knew this was something she wanted to try, although she had no idea how much it would challenge her.Training For HYROX: Physically and MentallyPreparing for HYROX was no easy task, especially on top of being a full-time med student. Physically, Chané felt confident in her strength but was most nervous about the running component. She adapted her CrossFit sessions to include more HYROX-specific movements, focusing on tough exercises like sled pulls and pushes. Saturdays became dedicated HYROX days, complete with simulations and fitness tests.However, running needed extra attention. “A few 5 km runs a week wasn’t going to cut it,” Chané admits. She incorporated track and hill sprints into her routine and discovered just how little she knew about proper running training. But as her fitness improved, so did her confidence.The mental preparation was a whole different game. “I had to stop comparing myself to people who’ve been doing this for years,” she says. With HYROX being relatively new, she scoured every “tips and tricks” video she could find, but soon realised that information overload could be paralysing. Trusting her training, she focused on celebrating small victories and learning from the tougher days.The biggest shift in her mindset came after completing her first HYROX simulation about a month before the event. Suddenly, what once seemed impossible began to feel achievable and her nerves started to settle.READ MORE: Don’t Fall For These Common HYROX MistakesThe Challenges of TrainingTraining for HYROX was demanding, but doing it alongside her medical studies added another layer of difficulty. One of the toughest battles was silencing the nagging voice that said, “You’re not doing enough.” Chané constantly had to remind herself that she wasn’t a professional athlete – she was a full-time student trying to manage both responsibilities.She learned to adjust her training based on her academic load, waking up early to fit in runs before class or staying up late to finish her assignments so she could train longer the next day. “When something’s important to you, you find a way to make it work,” she says.Another unexpected challenge was nutrition. About two months into her training, Chané hit a wall. She was exhausted all the time, falling asleep in class and her training quality dropped. She quickly realised she wasn’t fuelling her body enough for the amount of work she was doing. Increasing her calorie intake – particularly carbs –and focusing on hydration made a world of difference.The Big DayThe day of HYROX Cape Town was one filled with nerves, excitement and, ultimately, triumph. Chané’s heat didn’t start until 17:10, giving her the whole day to think about what was coming. But once she entered the arena, all those nerves melted away. The atmosphere was electric, with music pumping, lights flashing and spectators cheering. She couldn’t wait to get started.Crossing the finish line was a moment she’ll never forget. “It was impossible to wipe the smile off my face that evening,” she recalls. “We are capable of so much more than we give ourselves credit for.”Pushing ThroughOne of the standout moments during the event was Chané’s performance in the sled push, where she placed fourth overall. “I think I made the CrossFit community proud with that one,” she laughs. But not everything came so easily. The burpee event nearly broke her spirit. At one point, she questioned whether she’d even be able to finish. But seeing her parents cheering from the sidelines gave her the strength to push through.From there, a new fire was ignited. She powered through the rowing and other movements, making up for lost time and finishing strong.Evolving Body and MindsetThroughout her HYROX journey, the most transformative change was in both her body and mindset. Initially, her drive was fuelled by a desire to impress those around her, but as the training progressed, her “why” became far more personal. “I shifted from ‘I need to impress everyone around me’ to ‘I am doing this to make myself proud.’ A bitter pill to swallow is that far fewer people care about what you do than you might think,” she reflects.She soon realised that external validation wasn’t sustainable. “If your only motivation is avoiding failure, you’re going to fail. And failure is the only way you’ll truly get better,” she says. This shift gave her the confidence to embrace the process, leading to a deeper sense of self-pride.Physically, the transformation was just as impactful. Initially hesitant about incorporating running, she feared it might interfere with her strength-building goals. But over time, her body adapted in ways she hadn’t anticipated. “I’m still trying to figure out the sweet spot between too much and too little running, but my endurance has significantly improved and my body handles fatigue better than ever.”Words of WisdomFor anyone considering participating in HYROX or embarking on a fitness journey from scratch, she offers some valuable advice. “Don’t overwhelm yourself with too much information. Stick to a few trusted sources, especially if you’re not part of a CrossFit or HYROX gym,” she advises.She also emphasises the importance of running: “Running is the most crucial part of a successful HYROX and sets a strong foundation for any fitness venture. Strong running equals more energy for the functional components.”Equally important is mastering the movements. “Know the movements and movement standards well, and focus on the quality of your movements during training. Don’t wait until competition day to figure it out – being prepared will put you at ease on the big day.”And lastly, she stresses the power of community: “Surround yourself with people who want to see you win. You’ll need them when training gets tough or when self-doubt creeps in. I’m so grateful for the people I’ve met and the communities I’ve become a part of. We need people; they make us much stronger.”What’s Next?With HYROX Cape Town behind her, Chané’s sights are now set on HYROX Johannesburg 2025. She’s also preparing for the CrossFit Open early next year, aiming to qualify for the quarterfinals once again. Her focus is on improving her running and endurance, particularly when fatigued and finding ways to streamline her performance.As Chané reflects on her journey, one thing is clear – HYROX has transformed not only her body but also her mindset. “I’ve gained so much confidence in myself and my abilities,” she says. “The biggest lesson I’ve learned is that failure is a part of growth. You’re going to fail, but that’s the only way to get better.”And for anyone considering their own fitness journey, her advice is simple: find your people, focus on the basics and don’t be afraid to take the leap. You just might surprise yourself. More

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      The Best Yoga Flow For Relaxation

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      Who’s ready for a quick 2-minute relaxation sesh? Pick me! It’s that time of year when burnout, stress and end-of-year blues creep in. If you’re struggling with focus or feeling overwhelmed, this yoga flow is exactly what you need to unwind. Woosah!Time: 2 minutesEquipment: Yoga matGood for: RelaxationInstructions: Flow from one pose to the next. Complete the yoga flow as many times as you’d like. You can also hold each pose for more than one breath, to make the flow a bit longer.Crocodile PoseHow to: Lie on your stomach with your legs extended and spread slightly wider than shoulder-width apart. Fold your arms on the ground in front of you, and place your forehead on your arms. Stay here for one breath, then move to the next pose.Cat-Cow PoseHow to: Come onto all fours, into a tabletop position with your hands directly under your shoulders, knees below your hips. As you inhale, lift your head and your tailbone as you arch your spine down and open your chest up, coming into cow pose. Then exhale, tuck your tailbone, curl your spine, and lower your head into cat pose. Go back and forth three times, then continue to the next pose.Child’s PoseHow to: From all fours in a tabletop position, inhale and bend your knees, bringing your butt back onto your heels. Keep your arms extended in front of you. Stay here for one breath, then move to the next pose.READ MORE: Consider This Yoga HIIT Workout A Total-Body ShredCat-Cow PoseHow to: Come back onto all fours, into a tabletop position with your hands directly under your shoulders, knees below your hips. As you inhale, lift your head and your tailbone as you arch your spine down and open your chest up, coming into cow pose. Then exhale, tuck your tailbone, curl your spine, and lower your head into cat pose. Go back and forth three times, then continue to the next pose.Child’s PoseHow to: From all fours in a tabletop position, inhale and bend your knees, bringing your butt back onto your heels. Keep your arms extended in front of you. Stay here for one breath, then move to the next pose.Upward DogHow to: From a low hover position, extend your arms and lift your upper body, with an arch in your upper back, and your chest open and lifted. Your legs should be fully extended, the tops of your feet against your mat, and your thighs lifted a few inches off your mat. Stay here for one breath, then move to the next pose.READ MORE: Boost Your Morning Routine With This Easy 15-Minute Yoga FlowCrocodile PoseHow to: Lie on your stomach with your legs extended and spread slightly wider than shoulder-width apart. Fold your arms on the ground in front of you, and place your forehead on your arms. Stay here for one breath. Complete the entire flow as many times as you’d like.This article was originally published on www.womenshealthmag.com. More

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      Is The Thule Urban Glide 3 The Best Running Stroller? I Tried It Out

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      As a new mum, getting back into running (or even just some form of exercise) can feel like an uphill battle – especially if you don’t have the right gear. Between squeezing into your pre-baby leggings and actually finding the energy to plan a run, it’s a lot to juggle in those early days.For me, the key items to get were the pram, car seat and cot (these are where I’d suggest investing your money, the rest you can pick up later). So, if you’re hunting for the perfect stroller, you might want to read this first. After all, strollers are a serious investment – you want something that’s going to work for both you and your little one. That’s why I put the Thule Urban Glide 3 to the test, so you don’t have to.Tried & TestedOver the last three months, I’ve walked, jogged and explored with this stroller, and I’m convinced it’s one of the best choices for active parents. We took this stroller everywhere – and when I say everywhere, I mean it. If there was a limit, we were going to find it (spoiler: there weren’t many). Thule is known for performance, and trust me, this stroller doesn’t disappoint.The rotary brake on top of the handlebar.

      The Thule Urban Glide 3 Stroller.

      Large wheels for stability.We really put it through its paces – stability, manoeuvrability, handling and comfort for our little one – and I can confidently say, this stroller clings to the road, offering a smooth ride no matter the terrain. The only challenge? Pretoria’s thorn trees. If you’re not careful, the tyres could take a hit. Mom’s hot take: use bike tyre sealant. That way, if you do get a puncture, it’s not a crisis – you can fix it when you get home.Folding this stroller is a breeze and it fits well in the car. That said, if you’ve got a compact car, you might need to pop the wheels off and get a bit creative with the packing.READ MORE: 10 Super-Cool And Inspirational Fit Moms You Need To Follow On InstagramWhat’s In The Box?The Thule Urban Glide 3 is a full-sized, all-terrain stroller designed for both tiny babies and bigger kids. With added comfort features like a built-in leg rest, an adjustable seat tilt and a soft top that provides full coverage with ventilation, every ride is as comfortable as can be.Specs:Max child weight: 22kg

      Folded dimensions: 88 x 58 x 31 cm

      Pram weight: 11.9kg

      Seat height: 51 cm

      Door passage width: 69 cm

      Max cargo basket capacity: 7kgSo, Is This Stroller for You?If you’re a parent who loves an early morning jog or you’re always planning the next adventure, this stroller ticks all the boxes. It’s lightweight, smooth and ready for action.Pros

      Quick and easy to set up

      Loads of storage

      Adjustable handlebar

      Cons

      A bit bulky, especially for smaller cars

      No completely upright seating positionREAD MORE: This 15-Minute Pregnancy Workout Does It All – FastStand-Out Features I LovedThe Handbrake Yes, there’s a handbrake at the top of the handle! If you’re running downhill or feel like you’re going too fast, you can slow down by gently pulling on the rotary brake.The CanopyThe canopy is massive – it practically reaches your kid’s legs, offering top-notch protection from the sun, wind and even rain. No need to stress about the elements getting in your way.Storage, Storage, StoragePockets. Everywhere. Perfect for stashing snacks, water bottles and all the little things you’ll need on those long walks or runs.Easy Fold You can collapse the stroller with one hand, while still holding your toddler with the other. Yes, it’s that simple.Big WheelsThanks to its large wheels, the Thule Urban Glide 3 offers great stability on the road. We picked up the pace during our runs and I was pleased to find that the pram stayed steady  – never tilting or rattling. READ MORE: Hey New Mom — These Products Will Change Your LifeQuestions You Might Have…Can you use the Thule Urban Glide before six months? Yes, you can! There are bassinet attachments available to adapt the pram for newborns. Plus, there are plenty of other add-on accessories to make the pram even cooler and more functional.Can the Thule Urban Glide 3 recline and sit more upright?The seat can be adjusted with a pull strap at the back. It’s a simple system – pull to raise the seat or loosen it to recline. However, this pram doesn’t offer a completely upright seating position. But our kid seemed to love the slightly reclined position, more time to kick it back and enjoy the view while mom runs. Is it easy to clean or even washable?Straight up, yes! Testing this pram with our toddler definitely had me wondering – because, well, toddlers. Snacks on the go, dirty feet and general messiness are part of the package. But with just a soapy washcloth, I wiped down the seat and cover, left it to dry in the sun and it looked as good as new in no time.What colours does it come in?Thule Urban Glide 3 – Mid Blue

      Thule Urban Glide 3 – Nutria

      Thule Urban Glide 3 Double – Black

      Chamain is the Online Editor of Women’s Health. Explorer by heart, a creative thinker by day and a coffee addict, always. My hobbies include hiking, drawing, painting, photography, cooking and *recently* running. More

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      The 15-Minute Tone Up Workout

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      “This workout is simple, but it’ll seriously crank your heart rate and metabolism,” says strength and conditioning specialist Jen Ator.You’ll also increase your flexibility and core strength and sculpt your butt, legs and shoulders, so you can get back to that sun lounger asap. Make this set your travel go-to, or do it three times a week as a super-efficient workout. Starting with the first exercise, perform as many reps as you can in 50 seconds, rest for 10, then move on to the next. After all four moves, rest for one minute. Repeat two more times for three circuits total.You’ll need: Floor space; a mat (optional)Marching Glute Bridge

      Lie face-up with your knees bent, feet flat on the floor, arms by your sides. Press through your heels to raise your hips so your body forms a straight line from shoulders to knees (A). Raise your right foot, knee bent at 90 degrees, until your shin is parallel to the floor (B). Hold for three seconds, then lower your foot and repeat with the left. Alternate.READ MORE: This Do-Anywhere Workout Will Have You Sweating Up A StormAlternating Reverse Lunge

      Stand with feet hip-width apart, hands clasped behind your head (A). Step back with your right leg and lower your body until your left knee is bent 90 degrees (B). Push back up to start. That’s one rep. Switch legs and repeat.Plank Builders

      Get into plank position, forearms on the floor, elbows under your shoulders, legs extended behind you (A). Place your right hand flat on the floor (B), and then your left, straightening your arms to push-up position (C). Return to start by lowering onto your right, then left, forearms. Repeat, leading with your left hand; alternate.READ MORE: Women’s Health Fitness Special 2024Skater Hop

      Cross your left leg behind your right and lower into a half-squat, your right arm out to the side, left arm across your hips (A). Hop to the left, switching your legs and arms (B). That’s one rep. Keep hopping quickly, alternating from side to side.Moves extracted from The Women’s Health Big Book of 15-Minute Workouts. More

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      Get The Strong Girl Look This Summer With The New Fitness Fusion Collection

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      Join the club, the Strong Girl Club. The inspiration behind the latest Fitness Fusion line comes straight from the powerhouse women we see every day. Strong in every aspect of life, whether it’s in the gym, at home, or in the office, these everyday women hustle, grind and make it happen. Fitness Fusion is here to celebrate that strength and grow with you.About Fitness FusionFitness Fusion is all about fuelling your body, moving with purpose, and helping you feel unstoppable. Their goal? To have you feeling confident, supported and ready to take on the world in your activewear.READ MORE: Here’s Why We Love Our Cover Search Partners (And Why You’ll Be Obsessed Too)Support Meets StyleThe design aesthetic is all about Style in Motion; keeping you looking and feeling your best as you work towards hitting that next goal.With high-performance fabrics and flattering fits, Fitness Fusion focuses on superior design and fashion-forward looks – all without breaking the bank. Say goodbye to compromising on quality and hello to the perfect blend of style and functionality. Get The LookSculpt Active Tank (Green)

      Sculpt Active Shorts Black (Green Logo)

      Stanley The All Day Slim Bottle

      Sculpt Active Tank (Pink)

      Lovisa Waterproof Oval Hoops

      Sculpt Active Shorts Black (Pink Logo)

      Fitness Fusion Yoga Block

      Sculpt Active Shorts (Green)

      Lovisa Neutral Coated Claw Clips

      Find them in Cavendish Square, Houghton Estate and online.**WH Partnership More

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      This Do-Anywhere Workout Will Have You Sweating Up A Storm

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      When you have to travel or prior commitments (whether it’s your family, kids, work or friends) are making it impossible to get to the gym, it’s always great to have a simple, do-anywhere workout tucked into your back pocket. This one, from SWEAT 1000‘s Andrew Rothschild, is perfect for any space, even a smaller-than-ideal hotel room or the beach, and it will get your heart rate up — just what you need to get all those endorphins pumping and calories burning.Do each exercise move as described, working as hard as you can and resting as indicated. If you’re looking for even more of a burn, repeat the workout from the top for just under 25 minutes of intense calorie burning.The Do-Anywhere WorkoutWarm Up1 minute: bouncing side to side

      1 minute: jumping jacksLower-body WorkoutDo all four exercises in a row, sticking to the time frames. Recover for one minute, then start from the top. Repeat three times. Work hard for the recoveries and use the rest to reset and refocus.40 seconds: squats

      20 seconds: squat pulses

      20 seconds: squat jumps

      40 seconds: reverse lunges, alternating legsREAD MORE: Sculpt A Great Butt With This Home Booty WorkoutFull-Body And Core WorkoutDo all three exercises in a row, sticking to the time frames. Recover for 30 seconds, then start again. Repeat three times. Once again, maximum effort will get you maximum results, so push hard during the exercises and work for those recoveries.30 seconds: 2 push-ups, 4 mountain climbers

      30 seconds: burpees

      30 seconds: cross mountain climbersREAD MORE: 30 Plank Variations That Will Transform Your Core From A TrainerGetting into fitness and looking for more inspo? Buy a copy of The Women’s Health Big Book Of Walking Workouts on sale now! More