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

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

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      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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      TikTok’s Viral 30-30-30 Challenge: Does It Work For Weight Loss?

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      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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      We Asked A Yoga Instructor For The Best Back Stretches To Tackle Upper And Lower Back Pain

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      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.

      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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      7 Best Lower Back Stretches To Ease Aches And Pain

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      There’s nothing more satisfying than finding that ahhh-inducing stretch when you have a tight and achy back — and nothing more maddening than not being able to hit that spot. But doing the best lower back stretches for yourself is important – especially when we sit at a desk all day, or even if we’re on our feet.

      Lower back pain is near-universal — in fact, about 80 percent of people experience it at one point or another, according to the American Chiropractic Association. “Where the spine meets the pelvis is kind of a crash site,” says Patrick Donovan, owner of Heather Lane Physical Therapy.

      Why you should be doing back stretches

      It’s little wonder that this area is a pain point for so many seeing as how the daily habits that commonly cause lower back issues are the ones you likely do often: spending hours hunched over a computer, phone, or steering wheel, which all cause the muscles in the front of your pelvic area to shorten and tighten, too. When the hip flexor muscles are contracted in a seated position, those muscle fibres start to shorten, pulling the pelvis forward and pushing the lower back out of alignment. Translation: weaker — and achier — back muscles.

      You’re probably getting the picture that the more time you spend sitting, the more likely you are to experience lower back pain, but it’s not like you can just stop working a desk job or driving your car. Being mindful of your posture and standing up regularly can help you prevent lower back…but what if you’re already hurting? Stretches can definitely help.

      A quick disclaimer: If you’re experiencing extreme pain or pain that radiates down your leg, talk to a doctor or physical therapist to make sure there’s nothing serious going on — and do that before trying out the stretches below, says Donovan.

      If it’s just everyday aches and pains, here are the 7 best lower back stretches to do at home, ASAP.

      How to: Start in a kneeling position, with shins flat on the ground, butt on heels, knees slightly wider than torso and hands in lap. Walk arms forward to straight on the floor, lower stomach down onto thighs and rest forehead on the floor. Hold for at least 30 seconds.

      READ MORE: The 3 Stretches You Should Be Doing Daily

      Sphinx Pose

      How to: Start by lying on the stomach with legs extended, elbows bent, upper arms close to ribs and hands planted on either side of the rib cage. Lift chest and walk hands forward so forearms rest on the floor parallel to each other, with elbows beneath shoulders. Press forearms and hands into the floor and tuck tailbone in to engage lower abdominals and support the spine. Lengthen from tailbone through crown of head.

      Hold for at least 30 seconds.

      Thread the Needle

      How to: Start on all fours. Slide the right hand along the floor behind the left wrist until the shoulder is on the floor. Hold for at least 30 seconds. Reverse movement and lift right arm into the air, twisting to gaze up. Repeat on the other side.

      Low Lunge Twist

      How to: Start in a low lunge with the left foot forward between hands and the right leg extended straight back. Draw the left hand straight up overhead toward the ceiling and rotate the torso from the waist to gaze up at it. Hold for at least 30 seconds, then return to low lunge and repeat on the other side.

      Cat/Cow

      How to: Start on hands and knees with elbows and wrists below shoulders, knees below hips and toes untucked. On the inhale, drop your stomach and arch back to lift your tailbone and chest towards the ceiling. Look up. On the exhale, pull the navel to the spine and tuck the chin and pelvis towards the navel to round the spine. (Initiate the movement generated from the tailbone and allow the spine, neck and head to follow.) Repeat for at least 30 seconds.

      READ MORE: LISS: A Complete Guide, From What It Actually Is, To How And When To Do It

      Spinal Twist

      How to: Start lying on the left side with legs bent and both arms straight, the right one resting on top of the left. Keep left arm on the floor and knees pointed toward the left side, then open right arm across the body in line with shoulder, bringing it to rest on the floor on the right side of the mat. Hold for at least 30 seconds, then repeat on the other side.

      Seated Spinal Twist

      How to: Start seated with legs crossed. Plant left foot outside of the right thigh, lifting knee as needed. Extend arms up overhead and twist torso to the left, placing right elbow against the outside of the left knee and left hand on the floor behind (but close to) back. On the inhale, lengthen the spine. On the exhale, gently twist lower back, middle back and then upper back to the left. Hold for at least 30 seconds. Then, repeat on the other side.

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

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      LISS: A Complete Guide, From What It Actually Is, To Why And When To Do It

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      You’re likely well-versed in HIIT, but how much do you know about LISS, a.k.a. ‘Low Intensity Steady State’ training? Also known as LISS cardio, the low-intensity training includes workouts such as walking, hiking or cycling. And it’s packed full of rewards that you’ll not want to be missing out on.

      So, we’re diving into a full explainer on what LISS is really about, from what LISS cardio is good for, to how to do a LISS workout properly and when to add it to your weekly schedule. Ready?

      1. What is LISS?

      ‘LISS’ stands for Low-Intensity Steady State training, so instead of pushing yourself to breaking point for short bursts, you aim for a lower level of exertion for a long, continuous period of time.

      For many years, LISS was the go-to exercise for burning exercise cals (think long runs and endurance cardio) but when its younger and speedier cousin HIIT (high-intensity interval training) came along, it was quickly relegated to the B-team. The main difference between the two is that in HIIT, you’ll get your heart rate close to max for a matter of seconds before resting and repeating, whereas in LISS your heart rate will rise to a much lower intensity but will be kept there for minutes or even hours. You can see why some people swung to team HIIT – with shorter bursts of exercise needed for health benefits.

      However, those of you that were quick to hang up your walking shoes may have jumped too soon – LISS has a myriad of benefits that shouldn’t be overlooked.

      In fact, a weekly routine that contains both LISS and HIIT workouts might help you hit your goals more quickly than if you were to commit to just one – more on this later.

      2. Benefits of LISS training

      There are myriad benefits to LISS cardio, including:

      Pain elimination

      Posture improvement

      Fat burn

      Improving your body’s cardiovascular capacity

      It’s accessible and scalable to all fitness levels

      Research shows that LISS can be just as beneficial for cardio health as HIIT and that there’s no difference in fat loss between groups who did continuous training and interval workouts.

      3. What are some example LISS workouts?

      LISS training is any low-endurance workout, all at a relaxed level. These can include:

      To be precise, LISS training or LISS cardio is any low-endurance workout that’s around 50-65% of your max heart rate, depending on your fitness level. In other words, you should still be able to hold a conversation whilst performing LISS, so it’s a good form of exercise to do with a friend or the family.

      ‘LISS is important because it breaks up your week,’ WH cover star and PT Kayla Itsines previously explained at Women’s Health‘s Live Virtual event.

      ‘Going for LISS [exercise] is so great for your overall fitness and also for your mind as well,’ she continued. ‘Set a 15-minute timer or a 20-minute timer and go for a walk and when it goes off, come back. It’s a really good way to break up your week and still stay active and motivated to do more.’

      But, for those who strongly dislike walking, cycling or hiking – don’t worry, you’re not alone! – there are some other options to get your LISS-fix:

      ‘A semi-fast yoga class you can do at home,’ is one option according to Itsines. Or, ‘you could even march on the spot while watching TV,’ she suggests.

      Try these LISS workouts:

      A two to five-kilometre walk, aiming for a pace between 8 and 10 minutes per kilometre depending on fitness levels.

      Hopping on a treadmill, cross-trainer or stationary exercise bike for 30-60 minutes at a moderate pace.

      A Vinyasa or ‘flow’ yoga class that keeps your heart rate between 40% and 60% of your maximum.

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      Yogi Eco-Friendly Non-Slip Double Sided Yoga Mat

      5. LISS vs. HIIT

      Unlike HIIT – where you go balls-to-the-wall switching between max-effort bursts and short recovery periods – LISS is all about exercising at a slow and steady pace that burns fat over other energy sources, such as carbohydrates or food.

      ‘HIIT (High-Intensity Interval Training) alternates between powerful, limit-pushing bursts and slowed-down recovery periods, while LISS helps you achieve longevity in your training,’ explains Michelle Morrey.

      6. Why is LISS good for fat burning?

      Itsines frequently recommends LISS as part of her training programmes – citing the fact that LISS exercises such as walking burn the most fat per calorie when compared to jogging, running and sprinting.

      ‘In order to metabolise fat the body needs oxygen and the lower the intensity, the more oxygen is available to be used by the body to break down fat,’ Itsines explains. When you’re jogging or sprinting, less oxygen is available meaning that your body will use other energy sources, such as carbohydrates, for energy instead of fat.’

      Bear in mind, however, HIIT does still burn fat, as well as helping with muscle adaptations – plus it burns more calories in a shorter space of time, so if you can’t find the time for a full LISS workout, then HIIT is a great alternative.

      7. How much LISS should I do a week?

      At WH, we encourage you to experiment with your exercises and try out new workouts that will get your heart rate going – do make sure you see your GP if you have a condition, are pregnant, or are feeling under the weather – but working out is also about balance and finding out what’s good for you.

      ‘Ideally, only 20% of your workouts should be high-intensity,’ says Morrey. ‘Whether you’re an Olympic athlete or a mum, it’s the same. Say you work out five times a week, only two sessions should be HIIT. If HIIT is not carefully controlled, it can lead to injury.’

      The good thing about LISS is that it’s an easy, accessible and family-friendly way to keep fit and healthy.

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      8. Who is LISS good for?

      Luke Worthington, PT, Nike trainer and sports scientist, breaks down exactly why LISS isn’t just ‘the easy option out’:

      ‘TypicallyHIIT sessions have appealed to those who are time-poor people who need to fit in a short and effective workout. But, HIIT can actually cause more pressure as it’s a high-stress mode of exercise for the body but also for the mind and the nervous system.”

      So from this perspective, LISS may actually be best for those with stressful lives and could benefit more from a low octane, long duration exercise session that is more calming for the parasympathetic nervous system as well as causing less damage to the body,’ says Worthington.

      Morrey agrees with LISS being something that could benefit the vast majority of people but also something that’s gaining in popularity traction too:

      ‘There’s been a pendulum shift, which I’ve seen all over the world. Sport science is changing, and we’re realising that over-stressing the body is not beneficial and can lead to injury and sickness,’ she says.

      9. So, is LISS cardio good?

      It’s a resounding yes from all experts. In fact, Worthington tells us that he prescribes LISS workouts to almost all of his celebrity clients, including Dakota Johnson. They’ll do ‘LISS cardio, like a 60-minute walk, on non-workout days, around three times a week,’ he tells WH.

      This article by Bridie Wilkins and Morgan Fargo was originally published on Women’s Health UK. More

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      4 Easy Exercises You Can’t Ignore If You’re Walking For Weight Loss

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      There’s more to good walking form than standing up straight. Proper foot alignment and a powerful push-off keep you walking longer and stronger. First, use this simple test to find out how fit you are, then make good technique second nature with these exercises from Dr Suki Munseli, developer of Dynamic Walking.

      1. Shirt pull

      Why it’s crucial: Lengthens spine to prevent slumping.

      Cross your arms at the wrists in front of your waist and raise your arms, as if you’re pulling a shirt up and over your head. Grow taller as you reach up. Lower your arms, letting your shoulders drop into place. Repeat frequently during a walk to avoid back tightness.

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

      2. Pendulum swing

      Why it’s crucial: Keeps hips lifted for a smooth stride.

      Holding onto something for support, like the back of a chair, balance on your right leg and swing your left leg forward and backward eight to 10 times without touching your foot to the ground. Repeat, this time swinging your right leg.

      3. Heel-toe roll

      Why it’s crucial: Realigns feet and knees.

      Stand with your feet parallel, one shoe-width apart. With your knees slightly bent, roll from heel to toe eight to 10 times, rocking back and forth down the centre of your feet.

      READ MORE: Walking For Weight Loss: Does It Work? Plus, 9 Tips To Get You There

      4. Kick sand

      Why it’s crucial: Increases push-off power.

      Standing tall, scrape the ground with one foot as if to kick sand behind you, like a dog digging a hole. Use your whole leg, from the hip to the butt. Don’t lean forward too much. Repeat six times on each side.

      Here are five ways to burn more fat during your walking workouts. Plus, we’ve got the beginner guide: how to lose weight with running!

      Originally published in Prevention’s Walking For Weight Loss. More

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      This Simple One-Minute Fitness Test Will Help You Reach Your Goals

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      If your goal is to get fitter and stronger, you’re going to need a benchmark. This quick and simple fitness test will show you where you’re at. 

      So. The push-up. It’s an upper-body move that sculpts your arms, right? Correct. But did you know that it also tones your abs and butt? True story! When done correctly, a no-knees push-up is actually a killer total-body toner. Yes, it’s amazing for working your arms and chest (hello, perkier boobs!) but to maintain your body position, you also need to engage your core and squeeze those glutes. Relax the glutes and your bum sticks up in the air. Relax your tummy muscles and you’ll start to sag like you’re humping the ground. Not your most attractive moment.

      READ MORE: This Explosive 15-Minute Workout Gets It All Done – Fast

      The One-Minute Fitness Test

      Since the push-up is such a killer full-body move, it’s also a good way to test your muscle endurance, a key component of muscular fitness.

      Take The One-Minute Push-Up Fitness TestThe test is easy, quick and you can do it at home.

      Set a timer for one minute.

      Do as many push-ups as you can with good form in a minute. The key here is quality over quantity. If you’re losing form, take a quick break, then carry on again. Make a note of how many you were able to clock and see how much better you can get over time.

      Looking for more inspo on your wellness journey? Try one of these 20 Fitness Apps to get started. More