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      “I Did A 30-Day Push-up Challenge—Here’s What Happened”

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      There’s a reason military sergeants demand push-ups as a form of punishment. They are effing hard, can knock even the fittest off their feet—okay, toes—and seem to be designed to reveal weaknesses. So much so that fitness editors have been guilty of blowing off the classic move. My go-to excuses when they pop up in a class or training session: “I’m too sore” or “My elbow hurts!”
      But! They’re also one of the all-time exercise MVPs, no question. Push-ups are mega-efficient multitaskers—working your whole body in every rep.
      With fitness streaks (a month of repeating the same exercise every day) being all the rage, we wondered: Could committing to a 30-day push-up challenge finally change our feelings toward the little guys, all while chiselling our muscles? Ready to rid myself of my own cop-outs and make something of my average arms, I signed up to find out.
      READ MORE: Quick HIIT Warm Up: Blast More KJs By Doing These 3 Moves First
      Wanna Try A Fitness Challenge? Here’s What To Do – And What To Avoid
      First step in taking on a 30-day push-up challenge: I called personal-training connoisseur Tony Gentilcore, a certified strength and conditioning specialist, to help me devise the plan.
      Modified (or “girlie”) push-ups—which so many of us drop into to up our rep count—were out of the question; they don’t build strength in the full range of up-down motion, so they’re no help. But no need for tons of reps, anyway.
      Some push-up challenges online – you’ll find thousands – will call for 100 push-ups a day, or some that add more to the set every day. Not necessary, according to Gentilcore. Our 30-day push-up challenge called for just 10 pushups each day.
      “Ten is the minimal effective and sustainable dose,” Gentilcore said—meaning, it’s just enough to induce noticeable changes in upper-body strength and appearance without overloading you to the point of quitting. Even then, “take as long as you need—or split them up over the day—to make sure you’re completing high-quality reps,” he told me.
      As someone who works out six days a week, I thought, ten push-ups? No prob—I can knock those out after my workouts or while I’m cooking dinner. But the first few days were unexpectedly tough. Since my typical routine had mostly consisted of exercises like biceps curls and shoulder presses (muscle-isolating moves) and occasional boxing, my upper body parts weren’t used to working together to hoist my body weight. And while this new daily stress on the same muscle groups never left me can’t-wash-my-hair sore, I definitely shook through the end of my set on Friday.
      READ MORE: It’s Time To Try Padel: The New Social Sport Everyone’s Talking About
      30-Day Push-Up Challenge: Finding Momentum
      Still, things turned around fairly quickly: On day one, it took me five minutes (and several breaks) to get through 10 polished, chest-to-the-floor reps. By day 15, it took me under three minutes. On day 30, it took me just 27 seconds. “The more you do something, the better you get at it, because you’re improving communication between your neurons and muscles,” explains Gentilcore.
      Not only did my push-ups become easier, but everything else I did in the gym—planks, ball slams, battle ropes—felt less taxing too. “A lot of people think the best way to measure progress is through brute strength—where you test how much weight you can possibly move for one rep,” he says. “But a far better gauge of progress is whether you’re less fatigued after completing the same amount of work.” Awesome-sauce.
      Now let’s talk about the other kind of progress—the flexed-muscles kind. Did I go from meh muscles to dope guns? Not quite. Turns out, unless you are a genetically blessed muscle gainer, per Gentilcore, 30 days isn’t exactly long enough to develop lasting definition. Muscle growth and fat loss—the combo that lets those babies shine through—usually takes a bit longer, at least six-ish weeks.
      Push-Up Variations
      Try the variations in this video if you’re bored with the run-of-the-mill push-ups:
      [embedded content]
      The Results: Do 30-Day Push-Up Challenges Work?
      What I did see after the month? Noticeably more sculpted shoulders—to the point that my tops started to fit higher up on my chest—and slightly more pronounced biceps and triceps. I also saw a very welcome bonus: flatter abs. “To do a clean push-up, your core has to engage to keep your hips level throughout—hence the tighter stomach.”
      And here’s the best change: When I walked into boxing-meets-HIIT hot spot Rumble last week and had to crank out 30 push-ups, I didn’t spit out an alibi about the previous night’s margs or throw my gloves in the instructor’s face.
      Competence is a crucial ingredient to confidence—which, as Gentilcore puts it, “is the secret to not only maintaining an activity, but also enjoying it.” Perhaps that’s why 15 days post-challenge, I’m still going strong—and not as a punishment, but as a reward.
      This article was originally featured on www.womanshealthmag.com

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      This Workout Is Gisele Bündchen-Approved, and All You Need Is 10 Minutes

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      Jumping on a trampoline takes me back to my elementary school days when I didn’t have a care in the world (ah, remember those days?). I remember feeling so carefree and exhilarated as I bounced high into the air and let gravity take over. I figured it would be the closest I’d get to my chosen superpower: flying. But years later, it turns out the trampoline isn’t just reserved for kids, and can actually be good for our health. Enter: Rebounding, the trampoline workout that A-list celebs, like Giselle Bündchen, Kaia Gerber, Goldie Hawn, and Eva Longoria (just to name a few), swear by to stay in tip-top shape. Keep reading to learn about the ins and outs of the fitness trend and reasons why you’ll want to jump on it. 

      In this article

      What is rebounding?
      Rebounding is a type of aerobic exercise that is typically performed on a mini trampoline, otherwise known as a rebounder. The workout involves bouncing on the piece of equipment and can take on various forms of exercise, such as HIIT, dance-based cardio, strength training, barre, and yoga, all using the piece of equipment to intensify the benefits. Bottom line: You can tailor your rebounding experience to fit your fitness preferences and level. Equal parts fun, effective, and efficient, you only need 10-20 minutes for a solid sweat session.
       

      What are the benefits?
      Don’t let the low-impact factor fool you: it brings the intensity (and sweat) while targeting your full body, improving your balance, and challenging your coordination. Rebounding works the entire body, including strengthening and toning your core, back, quads, hamstrings, and glutes (yes, you will feel the burn!), not to mention it boosts endurance and can help relieve stress. Plus, the rebounding movements stimulate the lymphatic system, which helps flush out toxins, bacteria, and dead cells. The easy-on-your-joints exercise also does wonders for bone density and health. In fact, rebounding is used by astronauts to regain bone density and muscle mass when they return from space, and NASA conducted a study that found that rebounding is 68 percent more efficient than jogging. Sold. 
      I’d be remiss if I also didn’t mention the group of muscles between the tailbone and the pubic bone getting all the attention as of late: the pelvic floor. Bouncing supports the pelvic floor and sexual health by working the muscles of the deep core that help bladder and bowel movement, prevent urinary incontinence, and stabilize hip joints. 

      My experience
      To start, I turned to the good ol’ Internet to search for a rebounding 101 video to get my feet wet before diving into an online class. As someone who danced throughout middle and high school, I thought the coordination would come easy to me right off the bat, but I was more focused on not falling (I am accident prone) than the actual workout for the first few minutes. Once I got the hang of it and felt confident enough to take on a class, I looked to the “Bounce” classes from Obé Fitness and the ness, the latter of which Eva Longoria is a devotee. Both online platforms have a free seven-day trial, which I couldn’t pass up. My first thought after trying an entire rebound workout was that I was instantly transported back to my eight-year-old self, except much more winded. 
      So what’s the verdict? I rearranged my guest room for a dedicated rebounding space. After a week of rebounding, I understand why it’s the workout MO for the likes of Giselle Bündchen. The aches I typically feel in my joints after any other cardio-based exercise were non-existent, and I look forward to–dare I say crave–the oh-so-good burn and adrenaline rush felt from squatting it out on the rebounder. Needless to say, I’m a rebounding convert, and I’d give it a 9/10 for effectiveness, efficiency, and enjoyment. As a bonus, the mini trampoline didn’t generate so much as a rattle (apartment and condo-friendly? Check).

      How to start
      As with starting anything new, go easy on yourself and start slow. Passionate about working out outside of the house? Try a rebounding class at a fitness studio near you (i.e. Body by Simone and LEKFIT in LA and the ness in NY) to see if the workout is your cup of tea. IMO, if you love to dance, are looking to switch things up with your current workout routine, or prefer to sweat it out at home, rebounding will be your next go-to. If you happen to already have a rebounder or a friend who can loan you one, online workouts are the way to go, thanks to dozens of online platforms like YouTube, Obé Fitness, or the ness. 
      The best part of rebounding (other than the great workout, of course) is there’s no right or wrong way to do it as long as you approach it safely and practice proper form. Case in point: Take a cue from Goldie Hawn (above) and freestyle it (AKA dance/jump your heart out) to your favorite playlist. 
      But before you jump on the bandwagon (AKA the rebounder), keep in mind that the goal isn’t to jump as high as you can like when you were jumping on the trampoline as a kid. The goal is to keep your body low and engaging all of your muscles: your core, quads, hamstrings, and glutes. Think about pushing down while staying upright. Also, because you’ll be going up and down for most of the workout, choose comfortable, more fitted pieces that won’t be a distraction (read: a sports bra that will keep “the girls” in and happy). Slip on a pair of kicks that support all kinds of motion and keep a towel and water within reach (trust me, you’ll need them!). If you have any conditions that affect your vision or balance, talk to your doctor before trying rebounding to see if it’s right for you. 

      6 Expert Hacks That Will Help You Feel More Toned By Tomorrow More

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      It’s Time To Try Padel: The New Social Sport Everyone’s Talking Abut

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      Ask anyone if they’ve heard of padel (pronounced exactly like the tool used to move a floatation device through water) and they’ll probably scrunch up their face, search their grey matter and nod, saying, “Oh yeah, that’s like tennis, right?”
      The follow-up ask is of course, “Have you played?”, but most answers would be, “Er… no.”
      That’s quite sad because, for sports and court enthusiasts, the game is an exciting spin on tennis and squash. Think of it as a tennis match without the stuffy dress code and a lot like squash but without the constant sound of balls-against-the-wall. The result? A social, fun game that’s fast-paced and breaks the rules enough to make it cool.
      If you were to try padel, you’d quickly understand why it’s so popular and addictive: having a fenced-in arena means the ball is almost always in play, while simply hitting very hard won’t necessarily score you points the way it would in tennis or squash.
      And yes, the oft-touted refrain (dare we say slogan?) “fastest-growing sport in the world” might be true: Padel is gunning for Olympic status already, with tournaments and courts cropping up all over.
      The Padel Court
      We checked out our first game at the new court in Cape Town’s Greenpoint. The court is about two months old and slick.
      There’s brand new flooring that’s soft and padded as you walk, with what looks like sea sand gently enmeshed in the ground. They’ve thought of everything: baskets as a catch-all for your keys, phone, coffee, water. Benches for the rest of the kit. A small table off to the side for a post-game coffee and a chat, or for spectators to eat and watch.
      Each court is fenced off with sliding gates to let you in or out and they’re walled in on either end by what looks like reinforced plexiglass. The walls are included in game play (like squash). The ball is allowed to bounce twice: once on the ground, once off the wall, and then it’s free to be swung into the opponent’s side.

      The Rules of Padel

      The game follows the same scoring system as tennis, but the game play is slightly different.

      Each match is played in pairs.
      A match is made up of three or five sets.
      You win a set when you win six games
      Balls can bounce off the floor and walls once, while still being in play.
      Serves are hip-height and made after bouncing the ball on the ground.
      If the ball bounces twice on the opponent’s side, you score.
      If the ball bounces into the net, goes out of court, or gets hit into your own grid, you lose a point.

      Essentially, padel is fun and easy enough to learn, because it’s not a completely new set of rules or even a wildly different method of game play.
      READ MORE: 5 Absolutely Insane Body Benefits Of A Spin Class  
      The Padel Equipment
      You’ll need a padel racquet, which is wider than a squash racquet and stringless, with round holes drilled. Prices vary, around R1000 each, made of either fibreglass or carbon. The latter retails for around R5000, making it a serious investment piece.
      The ball is a modified tennis ball, made slightly lighter. You could probably get away with a regular tennis ball, but official padel courts will have balls and racquets for hire.

      READ MORE: This Is Exactly How You Can Join The FREE adidas Runners Club RN 
      How To Play Padel
      You’d need to visit Playtomic to find a court near you. It’s an app – and website – that allows you to scope all the Padel courts in the world and book your slot seamlessly. The app includes your player ranking, and the ability to view other people’s ranking too. Booking a session via the app costs around R180, with hiring the racket costing R50.
      Right now, there are about 15 courts stationed around the country, and different organisations like Africa Padel are making it their mission to expand the game around the country. The Africa Padel courts are very much geared to be a social scene: there’s space for people to sit and watch the game, and afterwards, mill around with coffee or pizza. So, ready to take a whack?

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      How To Get Out & #RunForTheOceans With adidas

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      As we approach World Oceans Day on Wednesday 8 June, adidas and its longstanding partner Parley for the Oceans is once again encouraging the global sporting community to turn activity into action and Run for the Oceans in 2022.
      Locally, the campaign is being supported by the adidas family of athletes and brand partners including Siya Kolisi, Zinhle Ndawonde, Thulani Hlatshwayo, Gerda Steyn, Aphelele Fassi and Tayla Kavanagh.
      For the first time, new activities have been introduced to the challenge, making this the most inclusive Run for the Oceans yet. People from all parts of the global sporting community are invited to hit the street, the tennis court, and the football field, and unite to help protect the oceans from plastic waste.
      Featured: Track and field sprinter Shaunae Miller-Uibo
      The Change Made So Far
      Launching between 23 May and 8 June, the event returns for its fifth year, with the ambition of mobilising a generation to help end plastic waste. Research shows that the world is at a tipping point, with it predicted that oceans will contain more plastic than fish by 2050**.
      Since 2017, adidas and Parley have united over 8.2 million runners worldwide through Run for the Oceans, with more than 81.7 million kilometres being run in total.
      Since the beginning of the partnership in 2015, adidas has made more than 50 million pairs of shoes with Parley Ocean Plastic and close to 18 million pairs in 2021 alone – these include plastic waste intercepted from beaches and coastal communities, preventing it from polluting the oceans.
      We need action from everyone, everywhere to create true change and this year Run for the Oceans will expand to welcome in a wider range of activities – when we all come together, we can help make a world of difference.
      How To #RunForTheOceans
      For every 10 minutes of running from select activities, such as running, tennis or football, recorded by participants via the adidas Runtastic app or Strava, Parley will clean up the equivalent weight of one plastic bottle from beaches, remote islands and coastlines before it reaches the ocean, up to 250,000kg.
      To illustrate the devastation that plastic waste causes in our ocean, adidas South Africa partnered with Innovocean to bring the first anamorphic campaign of its kind to life, at the V&A Waterfront in Cape Town. When the artwork is viewed from a specific vantage point along with the warping and bending of the 3D elements, it lines up perfectly to create an optical illusion that can only be truly appreciated when viewed in person. To highlight the tangible difference that this initiative is making, the team came up with two contrasting creatives.
      The result is a mesmerising transition from a highly polluted ocean to one that is beautifully clean. This highlights the commitment made by adidas and Parley – join the Run for the Oceans Challenge and for every ten minutes of exercise, adidas and Parley will remove the equivalent weight of one plastic bottle, preventing it from polluting the ocean.

      READ MORE ON: adidas Fitness Running More

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      This Is Exactly How You Can Join The FREE adidas Runners Club RN

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      Struggling to stick to a running routine? Perhaps you’re plateauing and need some motivation? Ready to smash that next PB and need a little help? Or maybe you’re just getting started and need to find your tribe? No matter your “why”, we know your “how”; the adidas Runners running club.
      What Is adidas Runners?
      It’s a free global community of passionate runners of all ages and abilities, united by an ambition to become better athletes through the power of sport, friendship, and commitment.
      What began in Berlin has now grown into an international movement. There are now more than 70 adidas Runners communities around the world including in Johannesburg, Cape Town and Durban. What a win!

      When Do They Meet?
      The adidas Runners communities meet weekly to run the streets of their city and connect with fellow athletes.
      Why Should I Join?
      adidas Runners is driven by the transformational power of community. It’s completely free to join and in addition to your running goals being supported, you’ll also get access to expert advice on mindset, nutrition, recovery and gear.
      Plus, the science supports you joining a running club. Studies have shown that being accountable to another person is a big factor in adhering to your training plan.
      Researchers at Kansas State University found that people who exercised with someone they thought was better than them increased their workout intensity by as much as 200%. And thanks to adidas Runners you’ll not only be surrounded by a tribe of people just like you, you’ll also get access to people who’ve been there, done that and can give you all the tips and advice. Why yes, that is Gerda Steyn below.

      How Do I Join The adidas Runners Running Club?
      You can find your nearest adidas Runners community on Instagram, Facebook or by visiting www.adidas.co.za/adidasrunners.
      Need A New Pair Of Kicks?
      Next time you’re at an adidas Concept Store, enquire about setting up a free foot scan, done by an adidas tech rep, to help you make the right decision for your next pair of running shoes.
      READ MORE: adidas Just Dropped A New Ultraboost 22 Colorway And We’re Obsessed!

      READ MORE ON: adidas Running Sponsored More

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      Quick HIIT Warm Up: Blast More KJs By Doing These 3 Moves First

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      Lots of jumps and twists with little rest can torch kilojoules and rev your metabolism. But they can also lead to sloppy fitness form, says corrective exercise specialist Michael Rosengart. Combined with extra pressure on your joints from the explosive moves, this leads to a spike in joint instability, as well as all-caps pain – knee pain (from cartilage damage), torn ligaments, shoulder pain (due to a tear or impingement) and chronic lower-back problems.
      READ MORE: 5 Benefits Of HIIT That Will Have You Literally Jumping For Joy During Your Next Workout
      Offset all that impact with this prep sesh from Rosengart before every class. By focusing on the joints that take the most hits, you can bang out more reps with less strain and at a faster pace, he says. Win-win.
      1. Wall Foot Stretch
      Why: This move helps activate the muscles and stimulates bloodflow, leading to a better workout and legs with a can-do attitude.
      How to: Stand near a wall with the toes of one foot a few centimetres up the wall and your heel on the floor. Step towards the wall, keeping your foot flexed, to stretch your ankle and calf. Hold for 30 seconds, then repeat on the other side.
      2. Squat Hold
      Why: Squats employ your back, core, butt and of course, quads. Prep them before hand with a weights-free hold to alert them to the impending action.
      How to: Stand with feet hip-width apart. Push your hips down and back until your thighs are parallel to the floor. Hold for 10 to 30 seconds, then reverse the movement to return to start. Do three to five reps.
      READ MORE: Try This 25-Minute Total-Body HIIT Workout And Torch Calories Fast
      3. Single-Leg Deadlift
      Why: On one leg, your sense of balance is challenged, along with your core.
      How to: Stand with one knee bent and lift your other foot off the floor. With a flat back, hinge at your hips and lower your torso as you lift your raised leg in the air. Reverse to return to start; do five reps. Repeat on the other side.
      Want more? These are the 10 best bodyweight abs exercises of all time. Plus: everything you need to know about the viral 12-3-30 treadmill workout on TikTok.
      This article originally appeared on www.womenshealthmag.com

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      7 Secrets To Getting More From Your Workouts, According to a Personal Trainer

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      I’m pretty good at fitting a workout into my routine. Whether it’s 10 minutes of pilates on my lunch break or a 35-minute strength-training class after work, I can find time on even the busiest of days. But is finding time enough? Whether you find random pockets of time to squeeze it in like me or rely on 60-minute training sessions six days a week, we can all agree that if we’re going to spend the time to work out, we better get the most from it. 
      So what does it take to turn any exercise into an effective workout that will help us reach health goals? Just ask Danyele Wilson, a NASM-certified trainer, HIIT master trainer, Tone & Sculpt coach, and all-around badass. After obsessing over her at-home workouts (and envy-worthy abs) on Instagram, I knew I had to pick her brain. Here are her secrets to get the most out of every single workout and reach your fitness goals (hint: work smarter, not longer).

      Meet the expert
      Danyele Wilson
      NASM-certified trainer
      Danyele is a HIIT master trainer, Tone & Sculpt coach, and an EvolveYou Trainer. She has designed home and gym workouts with programs to suit all fitness levels.

      1. Define your “why”
      As with any health or wellness goal, find a reason to achieve that goal that will motivate you. No matter how much you think you want to work out every day and eat a clean diet, if the reason is that you’re “supposed to” or because it will help you look a certain way, you probably won’t stay motivated through the toughest workouts and busiest days. Instead, think about why you really want to exercise. Is it to feel more confident, be more connected to your body, or to live a longer life? Now that’s what will get you through the tough times. “It’s important to set the tone and intention for your workout, so when it gets hard, you have a clearly defined reason to carry you through,” Wilson explained. 

      2. Never skip a dynamic warmup
      It goes for new relationships, and it goes for exercise: When you go from 0 to 100 way too quickly, it can cause some serious damage. As Wilson said, “a warm body is ready to perform; a cold body will put you at risk for injury.” Next time you’re thinking of going straight into a sprint or HITT circuit, stop and take a few minutes to make sure your body is ready so that it can perform its best and to decrease your risk for injuries. You want to warm up the body to ensure the muscles have enough oxygen and increase flexibility to reduce injuries. Wilson recommended fitting in at least five minutes for a warmup. Try active stretching and low-heart rate cardio like walking on the treadmill.

      3. When weight training, start with compound lifts
      Compound lifts are any strengthening exercise where you’re using more than one muscle group at a time (like squats or deadlifts rather than bicep curls). Wilson said that knowing this is key to getting the most from your workouts. “Compound lifts demand the most energy, so it’s important to get those big lifts out of the way before you start to fatigue,” she explained. If a phrase like “compound lifts” sounds a little too out of your league or weight training is not your thing, Wilson’s tip works as a framework to make the most of any workout. Start with whatever exercise, movement, or part of the body feels the most challenging for you and will require the most energy (instead of putting off the hard stuff until the end). At the beginning of the workout, you’ll have more endurance for tougher movements.

      4. Focus on mind-muscle connection
      If you’re like me and move through workout classes thinking about what you’re going to have for dinner later, new’s flash: We’re missing out on a key piece of the exercise. “Focusing on the mind-muscle connection is important to ensure you are never just going through the motions and are working out as efficiently as possible,” Wilson said. In other words, focusing on the targeted muscle can engage it more, making it work harder and more efficiently. When you’re more mindful of each movement, you’ll be better with your form (more on that below), and you’ll focus on the working muscle, making it work more effectively.

      5. When you feel tired, focus on form
      If you haven’t already perfected your form, you need to. Proper form helps you maximize a workout by using your energy for the extra push, meaning that no movement goes to waste. If you have improper form, you might be targeting unintended muscles and setting yourself up for injury. Plus, good form means you can run faster, jump higher, and push harder (yes, you will feel like Superman). Wilson especially recommended focusing on form when you get tired during a workout. It’s so much easier to slack on form when your body feels exhausted, so being extra conscious can not only help you push through the rest of the workout, but Wilson also relies on this trick to prevent injuries.

      6. At the end of the workout, try something that will empty the tank
      Whether you’re looking to maximize a 10-minute, 30-minute, or 60-minute workout, you should end feeling like you gave it your all. Not only is this good for your confidence, but it’s also good for your body and ensures that you’re challenging yourself. Wilson recommended ending each workout with a burst of movement that will empty the tank. “This will allow you to surprise yourself with how far you’re able to go,” she said. “Tie meaning to those final movements, dig deep, and finish strong.” Try a rep with a heavier weight or a cardio burst of jumping jacks, and don’t forget to crank up the workout playlist.

      7. Remember that how you do one thing is how you do everything
      Exercise is not only beneficial because you know it’s good for your health. Exercise is also an opportunity to boost your confidence, challenge yourself, and learn what you’re capable of. Wilson sees exercise as an opportunity to practice the skills she wants to incorporate in her entire life, believing that the way she does one thing is the way she’ll do everything. “If you’re willing to take shortcuts during a workout, you’ll be willing to take shortcuts in other areas of your life,” she explained. “Decide not to settle, so the power you feel after finishing a tough workout will spill into other areas of your life.” BRB, going to go crush a HITT circuit after that motivation.

      I Asked Shay Mitchell’s Trainer How to Get More Toned
      Here’s what she said More

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      5 Absolutely Insane Body Benefits Of A Spin Class

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      Indoor cycling has changed the exercise game as it boomed into a fitness culture worldwide. Indoor high-intensity spinning classes that promised a meditative experience exploded all over the U.S., with people swearing by the benefits of a spin class extending past body gains.
      Young or old, fit or not, the benefits of a 40-minute spin class promise to burn that fat, prevent unwanted injury and tone those muscles all in one. Writer Grethe Swart put it to the test by taking five 40-min classes per week, and the results are pretty astonishing…
      1. Say Goodbye to 500 calories (2 000kJ) in 40 minutes
      Not everyone enjoys running for hours on a treadmill in the hope of shedding that guilty weight. According to Spinning Instructor News, the average individual is likely to burn up to 500 calories (or 2 000kJ) during a 40-minute spinning class! (That’s roughly four cupcakes that are ditched for good). Translation: going to spin class regularly can help burn calories to lose weight.
      2. Lower risk of injury and embarrassment
      Training on a stationary bicycle ensures a low-impact workout that’s far easier on your joints and reduces the risk of injury. Bonus: apart from avoiding embarrassment (after tumbling off the treadmill a la Taylor Swift), you’ll also look super-professional and in control of your workout (All hail stationary equipment!).
      READ MORE: This Is Exactly How You Can Join The FREE adidas Runners Club RN
      3. Less thinking, more fun!
      Gone are the angst-riddled nights of planning your workouts… and never sticking to them – there’s that guilt again. Not only does a 40-minute spin class save you time, but it also allows you to free your mind and transport your body to a peaceful place, without having to look at a piece of paper and lose count of those reps. Your sole task? Listening to the voice of the instructor, who serves both as a therapist and personal trainer – another two-for-one win! Everyday obstacles can now be tackled effectively after a powerful 40-minute workout that doubles as a stress release.
      READ MORE: Quick HIIT Warm Up: Blast More KJs By Doing These 3 Moves First
      4. All-in-one exercise
      Spin classes are usually divided into four types of exercises: speed, endurance, power and combination, which are scheduled throughout the week on different days and at different times. This allows you to integrate all the important aspects of training into your weekly fitness regime without having to switch equipment or ask the regulars for help (all the time). For best results: mix it up! This way, boredom can’t touch your fun workout.
      READ MORE: Why A Boxing Workout Is A Quick Route To A Shredded Body
      5. Firmer everything!
      Once committing to the spinning regime, your entire body will slowly but surely start to firm up. A spin class is an ace low-impact high-intensity interval training (HIIT) class,  meaning you’ll fry fat by cycling, melt away the kilojoules and build muscles – all at the same time! According to Spinning.com, a 40-minute indoor spinning class class targets the large muscle groups (calves, hamstrings and thighs) in your legs to shape up fast, whilst strengthening the abdominal muscles, necessary to maintain your upper body rhythm.
      If 40 measly minutes come with this many advantages, then spinning is winning! Great minds ride a bike #JustSayin’

      READ MORE ON: Fitness Fitness Advice Spinning More