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Try This 30-Minute HIIT Workout At Home For A Total-Body Burn
by Markus Andrews 12 March 2024, 05:00
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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Get Cushiness *And* Stability With The New PUMA Velocity Nitro 3
by Markus Andrews 11 March 2024, 08:00
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
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Ready To Play Padel? Here’s The Gear You Need, Per Experts
by Markus Andrews 8 March 2024, 05:00
So, you spotted everyone having a blast on the padel court this weekend and now you’re itching to join the new “it” sport? Don’t worry, that little voice in your head asking “is it worth it?” is totally normal. But trust me, you’re going to be hooked on this game in no time!
First things first, let’s start with the basics:
Racket: You can borrow a padel racket from a friend or rent one at most courts.
Court Shoes: Trust, your regular kicks won’t cut it here. Grab yourself a pair of court shoes for maximum grip and agility.
Outfit: Shorts, skorts, a tank top, or a t-shirt will do the trick.
Balls: Can’t play padel without ’em!
Water bottle: Don’t forget to bring along a water bottle to keep you hydrated. Here’s how to pick the perfect one!
Now that you’re a regular on the court, here’s what the pros recommend:
Their advice? Don’t be overwhelmed by the options! While there are tons of brands out there, focus on finding the right fit and feel for you.
Meet The Experts: Jackie Booth is a top-ranked female Padel player and Sports Director of Africa Padel. Simon Raab is from Padel Gear. Ricky Lewis is the Director of Virgin Active Padel Club.
“As one of the few level 2 internationally qualified coaches in SA and top-ranked women’s player with a Playtomic rating of 4.84, I have been fortunate to test a number of padel products on the market,” says Booth. “It is staggering the number of padel brands that have flooded the market over the past three years. As players become more discerning and knowledgeable about the various shapes, weights, soles and bounce of the rackets, footwear and balls, in my opinion, there are a few top contenders, some mirroring the international market leaders who have been playing this game for many more years.”
“In the world of Padel, equipment tailored specifically for women isn’t just about style, it’s about maximising performance and safeguarding your health on the court,” says Simon Raab from Padel Gear SA.
Padel Rackets
There are different types of padel rackets designed to suit various playing styles and skill levels. Beginners typically benefit from rackets with a larger sweet spot and a balance of power and control. Intermediate and advanced players might prefer rackets with more control or power, depending on their playing style.
First Buy
“Weight, shape and materials used such as carbon or fibreglass as well as price will be the determining factors for padel players who decide to purchase their own racket,” says Booth.
Weight
“New players need to be cautious buying a racket that is too heavy. Incorrect technique coupled with a heavy racket can quickly result in an injury such as tennis elbow! Women should stick to a weight range between 345 – 360 grams. Beginners should also stick to either a round or teardrop shape head as these are more forgiving compared to the diamond shape which is better suited to expert players, as they are able to make consistent contact with the ball higher up on the racket face,” advises Booth.
Material
“Fibreglass has a soft feel but lacks power and durability. So, in my opinion, as a beginner, rather invest in a carbon racket. Carbon provides more power and is also far more durable so the extra investment may save you in the long run,” recommends Booth.
PLAY TWO Drop Racket
A signature choice for intermediate players seeking innovation. Crafted in Sweden, its custom heart minimises vibration, while a 7° racket shape maximises the sweet spot. It’s also got sharp edges for aerial control, a sand finish for spin and a 100% carbon frame for powerful hits.
adidas DRIVE Light 3.3
“This racket is designed for players who appreciate a few grams less in their hand. This condition facilitates handling and lightens the arm, especially for less powerful players. It is, therefore, a very interesting option for beginner-level players.”
– Ricky Lewis, Virgin Active Padel Club
Bullpadel Flow Light 2024
“A light racket in beautiful colours, with a large sweet spot and very forgiving. World’s No. 1 selling Padel brand.”
– Simon Read, Padel Gear
Bullpadel Elite 24
“My 2024 top choice for a women’s racket overall for all levels: It’s worth the investment!”
– Jackie Booth, Africa Padel
adidas Metalbone Team Light 3.3
“This racket is designed for intermediate-level players who opt for fewer grams on their arm to achieve maximum performance.”
– Ricky Lewis, Virgin Active Padel Club
Black Crown Hurricane 2.0
“A round-shaped racket, very forgiving, with excellent control and plenty of power.”
– Simon Read, Padel Gear
READ MORE: How To Relax Sore, Tired Muscles With Easy DIY Trigger Point Therapy
Court Shoes
Proper footwear is crucial for maintaining stability, agility and traction on the padel court. Padel-specific shoes offer features like durable outsoles with herringbone or omnidirectional patterns for grip, cushioning for comfort and lateral support to prevent ankle injuries.
Bullpadel Elite 2024
“I have seen many rolled ankles and skinned knees due to incorrect footwear. Padel shoes provide good grip and stability with lateral and linear movements required during a point. Comfort is key and I like a little extra cushion in the heel as I am on my feet for many hours of the day.”
– Jackie Booth, Africa Padel
adidas CourtJam Control 3 Shoes
“Their flexible Bounce midsole will keep you on your toes while the Torsion System helps you translate instinct into quick cuts and slides.”
– Ricky Lewis, Virgin Active Padel Club
Bullpadel Next Pro White
“Style with technical ability and design.”
– Simon Read, Padel Gear
JOMA T Open White
“Excellent support and a great grip on the court.”
– Simon Read, Padel Gear
Balls
Padel balls are specifically designed for the sport, typically featuring a lower bounce than tennis balls. They’re made of rubber and come in various colours (usually yellow or white) to enhance visibility on the court. Make sure to have a sufficient number of balls for your practice sessions or matches.
Bullpadel Next Pro FIP Balls
“A ball that is durable, keeps its firmness and provides a consistent bounce can only be a great quality ball. This ball is designed for tournaments and due to its long life capability is also the perfect coaching ball all at a very reasonable price.”
– Jackie Booth, Africa Padel
adidas Balls Speed Rx
“Speed Rx is the best ball for beginner to intermediate. It stands out for its great durability and extra bounce.”
– Ricky Lewis, Virgin Active Padel Club
Black Crown Pro Padel Balls
“Perfectly bouncy Padel balls are essential for every game. Why not try these Padel balls, made from high-quality materials to ensure excellent durability and long-lasting bounce?”
– Simon Read, Padel Gear
Wilson Padel Balls
Engineered for optimal consistency, durability and playability, these balls feature Dura-Weave felt for reliable performance on faster court surfaces.
More On Padel:
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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Say Hello To The Time-Saving Phone You’ve Been Waiting For
by Markus Andrews 6 March 2024, 06:00
Every year, tech giants push the boundaries of possibility with their latest releases, and this year, Samsung is rewriting the innovation rulebook. We got our hands on the new S24+ for a test spin and got to say, it’s the must-have accessory every boss babe needs! We’re here to unpack all the juicy features and specs and why these new AI features will make your life so much easier.
We know what you’re thinking, “How much more can they possibly cram into these devices?” Well, this isn’t just another smartphone – it’s a powerhouse of next-gen AI features. From handling messages like a total pro to durability that’s off the charts, this device is solid proof that the future has officially arrived and it’s blowing our minds!
Now, let’s talk specs:
Front camera: 12MP crystal-clear selfies and immersive video calls
Rear cameras: Advanced system with wide (50MP), telephoto (10MP) and ultra-wide (12MP) options
Battery: Robust 4900 mAh for all-day power
New updates: Enhanced AI features, improved performance and security
A New Way To Create
Among the standout features of the cutting-edge Samsung S24+ is its array of innovative camera settings and editing tools, presenting users with a myriad of creative possibilities. Explore Space Zoom, indulge in high-resolution imaging and experience the intuitive functionality of the Intelligent Gallery.
Additionally, the AI Photo Assist feature revolutionises editing, effortlessly allowing users to remove or relocate objects in photos, adjusting backgrounds and maintaining visual integrity. With auto-fill capabilities to straighten images and resize objects, the Samsung S24+ empowers users to unleash their creativity with unparalleled ease.
It’s All About The Experience
Discover and Shop
Tired of pausing your favourite videos just to hunt down that elusive item you spotted? With a simple gesture, you can circle any object on your screen, whether it’s those trendy sneakers, a breathtaking holiday destination, or a mouthwatering restaurant dish. Instantly, the AI springs into action, presenting you with a curated selection of similar products or experiences that match your interests.
This feature isn’t limited to just one platform – whether you’re binge-watching Netflix, exploring YouTube, or scrolling through Instagram, “Circle to Search” integrates into your favourite apps, ensuring that you never miss a chance to discover something new and exciting.
Break Down Language Barriers With Ease
Imagine making a call to a friend or colleague who speaks a different language and seamlessly engaging in a conversation as if you were speaking the same tongue. With a tap, your speech becomes text, enabling seamless understanding in real time. Supporting 15 languages and requiring only airtime, it’s a Wi-Fi and data-free solution to global communication.
READ MORE: On The Flip Side With Samsung
Time To Chat
Chat effortlessly with friends in different languages, as the Samsung S24+ translates conversations in real-time, not confined to just text and Samsung messages but extending its prowess to popular platforms like WhatsApp. Supporting 35 languages, it integrates smoothly with third-party apps, eliminating the need to juggle between multiple translation tools such as Google Chat, WhatsApp, KakaoTalk and Tango.
Messaging Mojo
Tone assist offers versatility in expressing yourself across professional, casual, social, or emoji tones. Integrated into your chats, this feature suggests replies tailored to your message’s context and offers alternative styles to suit any situation. Simply type your text, tap the AI icon and explore a spectrum of expressive options at your fingertips.
READ MORE: The 8 Greatest Smartwatches And Trackers To Elevate Your Health and Fitness
To wrap it all up, every single feature we’ve talked about is designed to be time-saving, helping you smash your goals faster than ever before. Whether you’re a social media influencer or a savvy business owner, take it from us, the S24+ comes with our highest recommendation.
For more information and spec breakdown, please visit samsung.com. More
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What To Look Out For When Picking a Water Bottle
by Markus Andrews 5 March 2024, 05:00
Here’s an unexpected win for the environment: reusable water bottles are having an it-girl moment, thanks in part to the wildly popular Stanley cups. While we’ve successfully eschewed single-use bottles and opted for giant tumblers from which to sip iced coffees and sparkling mocktails, it’s worth investigating the materials used. So, which material is best? We chatted to an expert for the low-down on how to pick a water bottle.
Meet the expert: Charlotte Metcalf is the CEO of the South African National Bottled Water Association.
What to look out for when picking a water bottle
Check its sustainability
“Every single material used to manufacture reusable/re-fillable beverage bottles has an impact on the environment,” says Charlotte Metcalf, CEO of the South African National Bottled Water Association. “This impact differs between each material be it plastic, aluminium, glass or stainless steel, or any other less well-known packaging materials which may be used for this function.”
Having said that, the longevity of your reusable water bottle plays a role in its sustainability. Stainless steel, for example, will last longer than single-use plastic, making it a more sustainable option. Bottom line: the longer you hang onto your water bottle, the better for the environment, since this lowers its impact.
Check for scratches
Another factor to consider, when picking a water bottle, is how likely it is to harbour bacteria. “What is particularly important to consider is that all materials are prone to scratching, pitting and wearing from regular cleaning,” says Metcalf. “These surface imperfections offer the ideal breeding ground for bacteria as they trap and protect bacteria and are difficult to clean.” To keep your bottle clean, experts advise that you wash your water bottle once a day with vinegar or bicarbonate of soda and water. Bleach will leave an odour and is unsafe, so steer clear. Another note: avoid abrasive products in your water bottle, as these create tiny scratches where bacteria flourish.
READ MORE: TikTok’s Viral 30-30-30 Challenge: Does It Work For Weight Loss?
Consider the design
By this, we don’t mean a water bottle with aspirational wording or cute colour. Rather, Metcalf explains that ridges, bends and other design features inside the walls of the bottle could create crevices where bacteria flourish. “Good design will feature no parts, voids, ridges, liners and spaces in which bacteria can accumulate and that cannot be properly cleaned,” says Metcalf. “With these design features, a reusable bottle can easily become like your pet’s water bowl, lined with slime-forming bacteria or even air-borne disease-causing organisms.”
Dedicate your bottle to water
Even if you’re a flavoured water queen or have a penchant for cooldrink, aim to consume those from a different container. “It is important that reusable bottles must be dedicated to water,” explains Metcalf. “Once you fill the bottle with other beverages containing sugar, fats and flavouring, it becomes difficult to clean all traces of these ingredients as these ‘added nutrients’ will fuel the growth of unwanted organisms.” Yikes.
READ MORE: 11 Avo Toast Recipes That’ll Fill You Up For Less Than 350 Calories
How to pick a plastic water bottle
While plastic uses the least amount of resources to manufacture, its health impacts are murkier. For starters, studies link the popular water bottle material BPA (Bisphenol A) to adverse health outcomes like hormonal disruptions. While you can look to BPA-free bottles, their alternatives, like bisphenol S (BPS) and bisphenol F (BPF) are also used in plastic water bottles and the studies on their health impacts remain to be seen. Per Metcalf, bottles made from PET (Polyethylene terephthalate) are seen as safe. “The inert PET bottle is a well-accepted package all over the world and is completely safe to drink from,” says Metcalf.
If you’re using a plastic water bottle, make sure you clean it regularly and prevent scratches and pitting on the inside. “Reusable/refillable [water bottles] must be regularly examined for pitting and wear-and-tear, regardless of the material they are made from, and discarded as soon as they become worn and difficult to clean,” says Metcalf.
Plastic water bottles
How to pick a glass water bottle
Glass, generally speaking, is good. They’re much easier to spot when dirty, making it easier to keep clean. They’re also free of chemicals, are natural and are dishwasher-safe.
Glass water bottles, however, are not the most sustainable of the bunch. “Although glass is inert, it takes a lot of energy to produce, transport and recycle. Glass breakage in the environment is dangerous and extremely difficult to remove,” explains Metcalf. If you treat it well, however, it could last a long time.
Glass water bottles
READ MORE: 10 Things That Happen To Your Body During Dry January
How to pick a stainless steel water bottle
Steel’s known for its ability to keep hot drinks warm and cold drinks cool, making it a versatile option to lug around to the gym and everywhere else. If you’re leaning towards metal, Metcalf suggests opting for something other than aluminium, which can leach toxins into the environment.
Stainless steel, if made from low-quality materials, can be a problem. “Low-quality stainless-steel bottles can present toxic lead levels from the sealing dot on the base,” says Metcalf. To mitigate this, she suggests checking that your stainless steel water bottle is 18/8 food-grade stainless steel.
Stainless steel bottles
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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TikTok’s Viral 30-30-30 Challenge: Does It Work For Weight Loss?
by Markus Andrews 13 February 2024, 05:00
Ah, another day, another viral TikTok challenge. This time, creators on the app are championing a novel approach to weight loss: the 30-30-30 challenge, which involves eating 30g of protein within 30 minutes of waking up, followed by 30 minutes of exercise.
As with anything, there are merits and sticky points when it comes to the viral challenge. We spoke to the experts about the 30-30-30 challenge to see how it holds up against the tried-and-true weight loss approaches we know and (seem to) hate: consistent exercise paired with a varied, healthy diet.
Meet the experts: Claire Julsing-Strydom is a registered dietician specialising in PCOS and weight loss at Nutritional Solutions. Martene Michael is a registered dietician at Nutri Dynamix and is currently completing a Master of Medical Science specialising in the impact of certain dietary patterns on the human body.
So… What is the 30-30-30 challenge?
Put simply, the 30-30-30 challenge involves three simple things. Wake up and within 30 minutes, eat 30g of protein. Then, do 30 minutes of steady-state cardio exercise. This exercise can be something very simple like bike riding or a walk. The aim is to keep your heart rate at around 135bmp (beats per minute) while being able to walk or read comfortably.
This method was first seen in Timothy Ferriss’ book The 4-Hour Body but was made popular by biologist Gary Brecka on TikTok. The idea is that this forces the body to burn fat, as opposed to burning lean muscle (lean muscle burns fat at rest).
READ MORE: What Is The 75 Hard Challenge—And Is It Safe? Trainers Break Down The Pros And Cons
What does 30g of protein look like?
While you’re welcome to eat a combination of carbs and fats with your meal, in order to reap the benefits of the 30-30-30 challenge, your protein must be at 30g.
This looks like:
Three scrambled eggs with cheese
A protein powder shake
High-protein bread or flapjacks
1 cup of Greek yoghurt with berries and peanut butter
A tofu scramble
What does the 30 minutes of exercise look like?
Since you’d need to keep your body at 135 bpm, stick to steady-state cardio. This could look like:
Walking
Riding a bike
Stepping
Running slowly
Dancing
READ MORE: 3 High-Protein, Low-Carb Breakfast Recipes You’ll Actually Love To Eat
What are the benefits of the 30-30-30 challenge?
A high-protein breakfast is a win
Experts agree that a filling breakfast is a slam dunk towards weight loss goals. “I think it’s a great idea to wake up, have decent protein for breakfast and then exercise,” says registered dietician Claire Julsing-Strydom. “As a dietician, I often see people do things like oats, but add no protein, or they have toast with avo, which is fat but no protein – and they find that their energy levels dip throughout the day, they get hungrier throughout the day. We know that protein does give us more satiety and it helps with glucose control, too.”
Martene Michael, a registered dietician, agrees. “With intermittent fasting, eating breakfast has been a hot topic of debate for a while. This 30-30-30 trend brings back breakfast, and I am all for it,” she says. “Encouraging a nutrient-dense, high-protein breakfast may be helpful in improving satiety and in turn, helps to reduce the consumption of high calorie, nutrient-dense foods throughout the day. Research continues to find that eating a protein-rich breakfast may be useful in stabilising blood sugar levels, combats insulin resistance and assisting in long-term, sustained weight loss.”
Pre-workout fuel is a great idea
“We also know that exercising straight after a meal helps with glucose control so I think what we’re getting here is the better blood glucose control with the protein,” says Julsing-Strydom.
We also know that fasted cardio might not be a great idea when it comes to fat loss. “In the popular TikTok video, Brecka discusses the dangers of working out in a fasted state,” notes Michael. “Exercising in a fasted state can lead to the depletion of glycogen reserves, which typically occurs around 20 minutes into a workout. Once glycogen stores are exhausted, the body may resort to breaking down lean muscle tissue to sustain energy levels. This process can compromise muscle integrity and hinder the overall effectiveness of the workout.” Added to that, says Michael, “Consuming protein before a workout can help to prevent muscle breakdown during exercise and can provide amino acids as a readily available energy source during exercise.”
READ MORE: What Is Cozy Cardio On TikTok? Trainers Weigh In On The Comfy Workout Trend
What should you watch out for while doing the 30-30-30 challenge?
According to Michael, make sure that your pre-workout meal also contains some form of healthy carbohydrates.
“Our brain and muscle’s primary fuel source is carbohydrates. Thus, rather than aiming to hit 30g of protein in a pre-workout meal, it would be advisable to aim to consume a balanced pre-workout meal, consisting of easily digestible carbohydrate and protein sources – such as a light protein shake, rice cakes with fat-free cottage cheese or a low fat/fat-free mini yoghurt with some berries, seeds or nuts,” she says.
Not everyone can eat that early
Per Julsing-Strydom, some women might find it difficult to eat a rounded meal within 30 minutes of waking. “If someone would struggle to get this amount of protein in the morning, we’d normally recommend a shake so overall I don’t think this is a bad thing,” she notes. If this is you, it’s not necessarily a bad thing to eat a bit later, says Julsing-Strydom. “I think we mustn’t get into rigid formulas like this – normally those are the ones that do well on social media for the new diet on the block,” she says.
Steady-state cardio is great, but might not burn all the fat
“While LISS cardio has its benefits, it is not a magical or exclusive method for fat burning. The perception of any exercise as a ‘fat-burning’ solution can be misleading, and it’s important to understand the broader context of weight management and body composition,” warns Michael. “LISS (low-impact steady state) cardio may be effective for certain individuals. However, for others who have a higher baseline fitness level, this type of exercise may prove to be ineffective. Thus the type of exercise recommended should be based on a personalised approach.”
READ MORE: Here’s How To Make Weight Loss Goals That Will Actually Stick in 2024
Overall, experts warn against being too rigid in your weight loss approach. The 30-30-30 challenge, while helpful and potentially healthy, does have a rigidity to it that might not work for everyone. “As with any trending diet, caution is advised, and consulting with a registered dietitian or healthcare professional can provide personalized guidance tailored to your specific needs and goals,” says Michael. “Ultimately, creating a sustainable and healthy lifestyle involves adopting practices that work best for your body to promote long-term health and well-being.” We couldn’t agree more!
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
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Weight Loss Pills: We Delved Deep Into The Science To See If Any Actually Work
by Markus Andrews 7 February 2024, 06:00
If you’re trying to lose weight, chances are you’ve thought about weight loss pills. They’re tantalisingly simple and easy to use: just pop a powerful supp and watch as the fat melts away, right?
If only. Weight loss pills work if the fundamental principle of weight loss is in place: a caloric deficit. “A calorie deficit is necessary to lose weight,” says Megan Lee, a registered dietician at Gabi Meltzer Dietician. “This is established when the body is using more energy than it is taking in from food. Calorie deficits occur through behavioural changes like increasing energy expenditure through movement or decreasing total calorie intake through dietary modifications. They do not occur from simply ingesting the compounds found in diet pills.” But that doesn’t stop weight loss pills from creeping up and doing the rounds on TikTok, where people swear by its efficacy. The results are more likely from a healthy diet and plenty of movement which contributes to a caloric deficit.
Nonetheless, we decided to closely investigate the plethora of weight loss pills around to see how they actually work. We chatted with experts and scrutinised the studies to bring you fact-checked information about each supp we could find online that’s popular. Without further ado, the weight loss pills and how they work.
CLA Safflower
What it is
CLA stands for conjugated linoleic acid—a fat high in monounsaturated and polyunsaturated fats (a.k.a. the good kinds). Safflower is a plant that looks like a dandelion but isn’t. The oil extracted from it is produced by the seeds of the plant, which contains CLA.
What it does
Well… not much. According to one 2007 study, CLA supplements could increase fat oxidation (the process by which the body breaks down fats into smaller molecules so they can be used for energy). The study also found that CLA could burn energy during sleep. Sounds promising!
Does it work?
The bad news? The study involved less than 50 subjects, which is less than the required amount to really move the needle and conclusively say that this weight loss pill works. Added to that, safflower oil only contains a small amount of CLA—about 0.7 milligrams of CLA per gram of fat. More is probably needed to really induce the effects listed above.
READ MORE: Can CLA Safflower Oil Supplements Really Help You Lose Weight?
Garcinia Cambogia
What it is
Ah, the fave weight loss supplement for aeons. This strange-sounding word is actually a fruit commonly grown in India and Southeast Asia. The rind contains a chemical (hydroxycitric acid or HCA) which is where the crux of weight loss claims stem from. It’s been studied for its appetite-suppressant effects, which is why so many weight loss pills contain the extract.
What it does
Per studies and reviews, the appetite suppressant effects are said to be what facilitates weight loss. Pretty clear, right – the less you eat, the less your caloric intake, meaning you’d be in a caloric deficit, leading to a slimmer figure.
Does it work?
Erm… kind of. The claims that garcinia cambogia works are down to very few robust randomised studies. Only five of these showed any amount of weight loss. In those studies, participants didn’t see the needle move much in the direction of weight loss. “While weight loss may have occurred in some of the studies, most showed no clinically significant reduction in body fat or body weight,” says Lee. “Dietary modification and physical activity remain the most suitable method to alter body composition in the general population.” Added to that, per one expert, your weight loss from taking the supplement is around half a kilo – hardly enough to write home about.
READ MORE: Exactly What You Need To Know About Garcinia Cambogia Extract For Weight Loss
Yohimbe
What it is
Made from the bark of an evergreen tree, called Pausinystalia yohimbe. The tree grows in West and Central Africa in lowland forests. From the bark comes yohimbe, and the supplement is used to treat erectile dysfunction as well as weight loss.
What it does
Yohimbe is an alpha-2 adrenoceptor antagonist, meaning that it enhances the release of both serotonin (the happiness hormone) and norepinephrine (your fight-or-flight hormone). The alpha-2 adrenoceptor antagonist serves as the crux of where weight loss is thought to happen. Using the receptor, it’s thought that it could block receptors in fat cells which could theoretically result in weight loss. One study looked at 20 obese females who consumed a measly 1,000-calorie diet for three weeks while taking yohimbe. They lost more weight than those in the placebo group. It’s worth noting that the subjects took 5mg of yohimbe four times a day.
Does it work?
We’d need more robust studies to confirm if yohimbe works for weight loss or not. Other studies concluded that yohimbe had no significant impact on weight loss.
Berberine
What it is
Berberine is a compound found in many plants, including barberry, goldenseal and goldthread. (Never heard of ‘em? Us neither. We move.) It’s been cultivated and used for over 3000 years in China and South Asia. The parts of the plant barberry have been used in different ways.
What it does
Now, the fun part. The possible health benefits come from how it affects enzymes in the bod. It’s been associated with lowering cholesterol, maintaining a healthy heart, controlling blood sugar, lowering blood pressure and helping with the symptoms of PCOS. When it comes to weight loss, it’s thought that the resulting fat loss might come from how it interacts with insulin and the hormones that keep fat cells in check. Per one study, it might increase brown adipose tissue (the good kind) and its activity, leading to potential fat loss.
Does it work?
According to the National Center for Complementary and Integrative Health, the jury is out on this one. Some studies find that it’s effective, while others say it’s not worth your moola. Plus, existing studies featured people with comorbidities like diabetes or fatty liver disease, so any resulting weight loss might be a result of berberine on these existing conditions. What we really need is concrete and reliable studies to link berberine to weight loss.
READ MORE: Nature’s Ozempic: What Are The Benefits Of Berberine?
Psyllium husk
What it is
The brown powder, eschewed once for its texture, is making a strong comeback with claims that it could lead to weight loss. A soluble fibre, the husk is used in laxatives and treats high blood sugar, diarrhoea and high cholesterol. It absorbs water fiercely, making you feel fuller for longer.
What it does
It’s superpower appears to be that it boosts satiety, making you feel fuller for longer – a powerful technique in weight loss efforts.
Does it work?
Proponents claim that psyllium triggers receptors in your intestines, promoting fullness so you’re less likely to eat more. Cue caloric deficit note up top. While this is indeed the chief mechanism of Ozempic, psyllium husk does not work at all in the same way as the drug. Ozempic works in the brain; psyllium husk works in the gut temporarily.
Scientific evidence is also mixed as to whether or not taking this supplement will result in weight loss. However, upping your fibre intake is a good idea, so use the husk to fill up, but watch that you don’t overdo it. If you’re taking medication, don’t take psyllium before your meds – these could interfere with your medication’s absorption.
READ MORE: Is Psyllium Husk A Viable Alternative To Ozempic?
What it is
You’ll know this one. It’s one of the most drunk teas in the world with powerful health benefits. Green tea is rich in antioxidants, promoting heart health, boosting the liver and brain and even helping skin glow.
What it does
It’s a mainstay in weight loss pills. The main idea: since green tea is rich in catechins and caffeine, these compounds are attributed to its weight loss properties. That’s because caffeine and catechins are known to regulate the hormones that assist in thermogenesis (a kind of fat-burning process). In short, thermogenesis is the process during which calories in your body are used to digest food and produce heat. It’s also thought that green tea suppresses appetite, leading to weight loss.
Does it work?
In one 2005 study, people who took a mix of green tea extract, caffeine and guarana before every meal burned around 179 more calories 24 hours after. However, other studies found that green tea extract had no significant effects. Plus, having too much green tea extract could damage the liver, leading to liver failure. Be very careful with your brew.
Apple cider vinegar
What it is
Apple cider vinegar, or ACV, as it’s called, is a vinegar made from crushed, fermented apples, yeast and sugar. Standard fermentation stuff. It’s used in food and in almost everything else, from curing UTIs to helping heartburn to bloatedness. So it’s natural that we turned to ACV for weight loss.
What it does
ACV has high levels of acetic acid. This acid has been shown to improve metabolism and can prevent fat deposition in mice. From there, various studies started rolling in that found ACV can deliver modest weight loss.
Does it work?
We’ll let Dr Robert H. Shmerling, Senior Faculty Editor at Harvard Health Publishing, say it for us. “In all, the scientific evidence that vinegar consumption (whether of the apple cider variety or not) is a reliable, long-term means of losing excess weight is not compelling.” However, ACV might prevent blood sugar spikes, making you feel better. That’s about it.
READ MORE: What To Know Before Taking Apple Cider Vinegar Pills To Lose Weight
What it is
Green coffee beans are coffee beans that are not roasted. The active chemical in the raw bean, chlorogenic acid, is destroyed when one roasts the bean. It’s thought that this acid is what contributes to weight loss.
What it does
A natural antioxidant, it’s thought that chlorogenic acid keeps inflammation in the body at lower levels and could also lower blood pressure. The chemical may work by lowering blood sugar and blocking a fat build-up but studies are yet to validate this claim.
Does it work?
When it comes to weight loss, the research is murky. Some claim that when taking green coffee bean extract and a low-calorie diet, you’ll lose more weight than just being in a caloric deficit. But the amount of weight difference isn’t significant enough to support the claim. Plus, green coffee bean extract doesn’t come without its own side effects, ranging from headaches and upset stomachs to heightened anxiety. Use with caution.
Sea moss
What it is
Sea moss, or Chondrus crispus, is a type of algae that grows in Atlantic oceans. It grows in different colours, from purple, white and green and each colour has its own set of benefits.
What it does
Sea moss has a long list of purported benefits that should be studied more thoroughly. They contain vitamins and minerals, are low in calories and are reportedly high in live bacteria that support the gut. Because it’s high in fibre, it might work for weight loss by keeping you fuller for longer, preventing you from overeating and leading to that all-important caloric deficit.
Does it work?
The research on sea moss is fledgling at best and more needs to be studied before experts can make a definitive link between weight loss and the ocean grub.
READ MORE: Um, People Are Using Sea Moss For Weight Loss But Does It Work?
All in all, while weight loss pills could yield results, they’re no replacement for the tried-and-true expert-approved weight loss methods. What that looks like? Regular exercise and a healthier diet. “Taking diet pills may have a small effect on weight loss, but they do not foster positive behavioural changes that ultimately lead to sustained weight maintenance, positive self-esteem or longevity,” says Lee. “Many of the beneficial components of weight loss pills can be taken in through an adequate and varied diet. Building on beneficial habits around food intake, movement and mental well-being is more likely to create a lifestyle that enhances overall health, longevity and acceptance of one’s self.” More
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We Asked A Yoga Instructor For The Best Back Stretches To Tackle Upper And Lower Back Pain
by Markus Andrews 7 February 2024, 05:00
Back pain? Join the club. Per the KZN Department of Health, some 30 to 40% of South Africans are affected by back pain at some point in their life. Back stretches help, so heed these tips from yogis for the best back stretches to ease out niggles and get that aah-inducing feeling that relieves it all.
So what causes back pain?
Back pain is caused by several conditions: arthritis that affects the lower back and spinal cord, osteoporosis (your spine’s vertebrae become brittle), or even muscle and ligament strain caused by repeatedly lifting heavy objects.
What’s more, sitting at a desk all day causes back pain to intensify. According to UCLA Health, “sitting in a slouched position can overstretch the spinal ligaments and strain the spinal discs”, leading to prolonged pain. Over time, these pains can be intensified. Got a bad posture? You can thank your slumped shoulders for back pain, too. Slumping or slouching loads your back in a way isn’t supported by your spinal structure. The offshoot? “The intricate network of muscles, discs, and joints in your back tend to be pushed beyond their tolerable limit, causing pain,” according to Spine Health.
The power of back stretches
Doing back stretches regularly can elongate the back, reduce the stiffness in the muscles supporting the back and improve the range of motion and overall mobility. Also, it could help you maintain a good posture, since the muscles are stretched out and are able to better support a good standing or sitting posture.
Yoga instructor Amy Hopkins weighed in on a few back stretches that can help with your back pain. Yoga is a popular workout for your rest days or for when you want to stretch or strengthen your muscles. Do these moves in your own flow every day and feel your back unwind.
Back stretch gear
These tools can elevate your stretching routine and deliver those aahs.
Use a foam roller over your back to get some deep tissue massage going.
Prop a yoga block under your back to release tension and relax your back muscles.
A yoga mat delivers comfort and helps with slipping while you stretch things out.
READ MORE: A 4-Week Home Workout Plan To Get Fit And Strong AF
Get started…
Start by releasing tension along the spine with a series of Cat and Cow postures. Begin in a tabletop position, hands beneath shoulders, knees beneath hips, on a mat or carpeted surface, fingers spread wide, tops of feet pressed into the mat. Do this slowly, five times each move for a total of 10 long breaths. These stretches bring flexibility into the spine and are great for stretching the back, hips and abdomen. They’re good for relieving lower back pain and sciatica (lower back into hips and butt).
The Cow Posture
Inhale as you lift your forehead and eyes to gaze up towards the ceiling.
Drop the belly as you curl your spine, as if you have a Pilates ball balancing on your back.
Actively tilting your tailbone upwards will help create the curve.
The Cat Posture
Exhale as you round the spine (imagine the ball is beneath you now) and suck your belly button into your spine.
Press your hands into the mat, creating a lift in your shoulders.
Drop your head and gaze towards your belly button.
Actively tip your pelvis forward.
Come back to a neutral tabletop position to move into the next pose.
READ MORE: The 3 Stretches You Should Be Doing Daily
Back stretches for the upper back
Child’s Pose With Side Stretch
From tabletop position, bring your toes together and spread your knees so that each knee is at the edge of the mat.
Fold forward over your lap and let your belly hang softly between your thighs, arms stretched out in front of you.
Actively try reach your bum to meet your heels. This elongates the spine. Stay here for five to 10 breaths.
Walk your left hand over to just outside the left side of the mat. Place your right hand on top of your left, so you really stretch out the right side of the back and shoulders. Hold for five to 10 breaths.
Move your hands back through the centre, then over to the right side, placing the right hand outside the right side of the mat.
Place your left hand on top of the right, so you feel a nice stretch along the left side of the back and shoulders. Stay here for five to 10 breaths.
Thread The Needle Pose (good for the whole back)
From tabletop position, inhale to lift your right hand up towards the ceiling; as you exhale, thread the needle: bring the right hand and arm through the ‘hole’ you create on the left side with your left arm and left thigh.
Bring the arm all the way through so you’re lying on your right shoulder and your right cheek and temple are on the mat. Extend the left hand out in front of you so your arms form perpendicular lines. Stay here for five to 10 breaths.
Walk your left hand back to underneath the left shoulder; inhale as you push up through the left hand, lifting your right hand back up towards the ceiling. Exhale to place the right hand back on the mat, so you’re in a neutral tabletop position.
Repeat on the other side, starting by inhaling as you lift your left hand towards the sky, and then thread the needle on the other side. Stay here for five to 10 breaths, then come back to tabletop position.
READ MORE: LISS: A Complete Guide, From What It Actually Is, To Why And When To Do It
Back stretches for the lower back
Supine Twist
Lie on your back, bringing your arms into a T-shape.
Bring your knees in towards your chest, then slowly release both knees over to the right-hand side.
Rest your head either facing upwards or looking over your left shoulder.
Keep both shoulders on the mat and try to keep your knees pressed together. If your top leg lifts up, you can fold a towel and place it between your knees (or use a yoga block).
Stay here for five to 10 slow breaths. Bring your knees back up to centre and then over to the opposite side. Repeat.
Sphinx Pose
Hopkins says that because we spend so much time sitting, our lower backs can take a lot of strain. The Sphinx Pose is a counter-pose to sitting and promotes the natural curvature of the spine, relieving back pain.
Start by lying on your stomach. Feet hip-width apart and with your forearms on the mat, bring your elbows to rest directly beneath your shoulders.
Be mindful of the pressure on your lower back – if this is too painful, you can shift your elbows slightly forward.
Hold the pose to five to 10 slow breaths. Release by lying on your belly, right cheek to the mat.
You can then move into Child’s Pose to finish off.
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