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    The Ultimate No-Gym Required Workout

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    This 6-move total-body workout will get you shredded in record time with just a few home gym essentials. To be the best you’ve been, train with Trojan.No-Gym Total-Body Workout Do the circuit at least three times a week, with only 30 seconds of rest in between each move. To really move things into high gear, you can aim for two or three circuits (we’d only recommend this for advanced athletes). Select equipment with the right weight for your strength level. Let’s get those gains!
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    1. Deep Push-UpReps: Do 8 to 12 reps

    Equipment: Trojan Extreme Door Gym Adopt a modified plank position (knees on the ground) with your hands gripping both sides of the Trojan Extreme Door Gym. Lower your chest, keeping your elbows close to your sides. See how far down you can go before pushing back up to the start. 2. Sandbag LungesReps: Do 10 reps with each leg

    Equipment: Trojan 10kg Fitness Sandbag Stand holding a sandbag across your shoulders and behind your head. Step forward with your right leg and lower yourself into a lunge position, while keeping your torso upright and looking straight ahead. Don’t let your front knee go beyond your toes, and try to let your back knee touch the ground softly. Press back up to a standing position and then do the other leg.READ MORE: The 15-Minute Tone Up Workout3. Speed DeadliftsReps: Use a barbell (total weight of 25kg) and aim for 20 reps

    Equipment: Trojan 1.8m Barbell Bar; Trojan 2.5kg Barbell DiscStart with the barbell on the floor, close to your shins (A). Use an overhand or mixed grip and hold it slightly wider than shoulder-width apart. Push through your heels to lift the barbell off the floor, and don’t stop until your legs are fully straight (B). Don’t use your back to lift the weights – keep a natural curve and your core contracted throughout.4. Clean and PressReps: Do 10 reps with the bar alone or add barbell discs for extra weight

    Equipment: Trojan 1.8m Barbell BarStart in the deadlift position. Pull the bar upwards by extending your knees and moving your hips forward, while keeping your back straight and the bar close to you. Get under the bar in a squat position once it passes shoulder level. Rotate your elbows around and under the bar and rack the bar across your shoulders. Exhale as you press the bar up until your arms are straight overhead. 5. Kettlebell SwingsReps: Do 10 to 20 swings with a challenging weight

    Equipment: Trojan 8kg KettlebellHold the kettlebell in both hands (overhand grip) in between your legs, knees bent. Swing the kettlebell overhead, use a strong hip extension and drive down with your heels. Don’t stop until the kettlebell is above your head, arms extended straight upwards. 6. Burpees With Medicine Ball SlamsReps: Do 10 reps

    Equipment: Trojan 7kg Medicine BallStand while holding a medicine ball overhead. Then throw it down onto the ground as quickly as possible. When the ball lands, get into a push-up position with your chest over the medicine ball. Do one push-up (your chest needs to touch the ball) before jumping back into the start position in one explosive movement. Trojan – for health and fitness equipment that delivers on its promises. Trojan is exclusively available in Makro and Game stores countrywide, or on their websites. More

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      How To Get Fit In Your 20s – This Is Your Healthy Routine

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      How to get fit in your 20s? Easy. This is the decade in which you’re most likely to be in your peak physical condition; your reaction times are at their fastest, you can build muscle quicker and recover from tough sessions faster. You’re also developing your musculoskeletal strength. “Because bone density peaks in your twenties to early thirties, undertaking weight-bearing activity [where your bones are supporting your weight] like running, soccer or netball, in combination with a strength programme, can maximise your bone health for life,” says Dr Rebecca Robinson, consultant physician in sport and exercise medicine.

      Embracing an active lifestyle now will not only benefit you in the present but will also pave the way for a healthier future. Let’s dive into how you can kickstart your fitness journey in your 20s and make lasting changes that will impact both your body and mind positively.

      Strength Is Key

      The workout you want to do is the one you should do (it’s the one you’ll keep up), but there’s resounding encouragement around strength training. “It’s great for increasing muscle mass and boosting metabolism and confidence,” says personal trainer Samantha McGowan.

      The latter is particularly important in your twenties: several studies have shown that women’s confidence increases with age, while others show that strength training can seriously bolster self-esteem, as lifting heavier and achieving goals gives you a sense of achievement. Dr Hassan concurs. “Finding a balance of basic activity forms (cardio and strength) is key, but your weekly schedule should include at least one strength training session. The type is up to you – body weight, free weights or weight machines all reap the same rewards. I’d advise a combination.”

      Understand Your Body

      Track your menstrual cycle and practise pelvic floor exercises. Contract for three seconds, then relax and repeat. Do eight to 10 daily. Around 21 percent of women in South Africa suffer from a form of incontinence, but strengthening the pelvic area can be game-changing. “Monitor your workout performance during your monthly cycle and see if there are any patterns,” advises Dr Hassan. The four phases: menstrual, follicular, ovulatory and luteal affect hormones, energy levels, strength and endurance. For example, the rise in oestrogen levels post-menstruation means you may have more energy.

      Make Time For Rest

      While this is a great time to fall in love with exercise, over-exercising is common among women of this agegroup. For many of the 20-something patients Dr Nicky Keay, an exercise endocrinologist, sees for amenorrhoea (loss of periods), it can be directly attributed to relative energy deficiency in sport (RED-S, pronounced ‘reds’). “It’s a disparity between food intake (the energy and micronutrients you’re consuming) and the nutrition required to cover the energy demands of exercise and the basic ‘housekeeping’ tasks in the body,” she explains. If you’re concerned that your workouts are taking their toll, Dr Keay suggests ditching high-intensity exercise and building in some slow strength and conditioning sessions, too.

      Get Fit In Your 20s: How To Do This Bodyweight Mobility Workout

      Each exercise done for 45 seconds with a 15-second rest. Repeat the circuit 3 times for a sweaty bodyweight HIIT session. If you have any injuries, please check with your medical practitioner to see if it safe for you to do the following bodyweight exercises. Remember to have fun!

      1. Rolling cobra

      Start in a hovering child’s pose and extend your legs up to a down dog (A) Shift your weight forward, round your back as you move through a plank, and then a hanging cobra-style position (B). Continue for 45 seconds.

      READ MORE: Your 4-Week Home Workout Plan To Get Fit And Strong AF

      2. Beast reach to high plank

      From hovering child’s pose spring your knees forward to a high plank. Reach and repeat for 45 seconds (A).

      3. Beast reach, high plank, runners lunge

      Move from hovering child’s pose to high plank and then step your foot on the outside of the same side hand for runners lunge (A). Reach back to hovering child’s pose (B). Repeat alternating sides for 45 seconds.

      READ MORE: The Best Back Stretches To Tackle Upper And Lower Back Pain, From A Yoga Instructor

      4. Beast reach, high plank, runner lunge to sit through

      Once in runner lunge, lift your back foot up through the middle of the body (A). Lift the opposite hand off the floor too, balancing on one hand and foot (B). Come back to your starting position and repeat for 45 seconds.

      Foods You Should Be Eating In Your 20s

      Remember, balance is key! Allow yourself occasional treats but aim for consistency with nourishing foods that support your fitness journey. Your body will thank you for it!

      Go for food high in fibre like beans, fruits, veggies and whole grains. High-fibre foods digest more slowly and are also more filling, which means they’re a good option for weight control.

      Calcium plays a role in heart health, muscle function and nerve signalling. Many seeds are good sources of calcium. Cheese, yoghurt and sardines are also great sources of calcium.

      Eat the rainbow. Aim for five servings of vegetables a day (1 serving = ½ cup cooked or 1 cup salad) and try to have a bigger variety of veggies each week.

      Habits To Avoid In Your 20s

      Overtraining. The idea that you’re near-invincible during your twenties is only natural – you’ve got energy for days and can sail through any sweat session with a hangover like it’s nothing, but the ‘too much of a good thing’ adage may apply. Over-exercising is something personal trainer Caroline Bragg sees in plenty of her clients in their twenties. “Overtraining can lead to RED-S [relative energy deficiency syndrome], when the body isn’t taking on enough energy to meet demand,” she says. “This can lead to your body fat dropping so low that you stop producing oestrogen, which in turn can nix your periods (amenorrhea). Later on, this lack of oestrogen can cause loss of libido, trouble sleeping and difficulty concentrating.”

      This article written by Kirsti Buick first appeared in the July/August 2022 Issue of Women’s Health UK, additional reporting by Women’s Health SA team. More

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      Get A Full-Body Workout In Just 15 Minutes With Only 2 Household Items

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      Looking to squeeze in a workout but feeling like you’re running low on time? We know the feeling all too well. Meet Angelique van den Linde – Fitfluencer, Legallyfit trainer, lawyer and mom of two. She’s got the ultimate routine for those jam-packed days. In just 15 minutes, she’s about to whip you into shape using nothing more than an office chair and a resistant band (heck, even tights could do the trick!). Yup, no need for fancy equipment and marathon gym sessions – with Angelique’s knack for transforming everyday items into workout tools, you’ll feel like you just stepped out of a gym class without ever leaving home (or the office for that matter).

      Equipment: Chair and resistant band/tightsTime: 15 Minutes

      How It Works

      Start with a warm-up which consists of butt kicks, hamstring curls, toe taps, mountain climbers and a few stretches to get you going for the full workout. Trainer tip: remember to keep those knees soft throughout the workout. The routine consists of 3 different workouts of 3 sets each.

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      Resistance Band Workout  

      3 Sets | 10 Reps Each

      Bicep Curls 

      To start, stand with knees slightly bent, feet staggered, right foot forward and flat on the floor, left back (heel high), with the middle of a resistance band looped underneath the arch of right foot, hands grasping it by the ends and arms at sides. Bend elbows, bringing hands up in front of shoulders slowly and with control. (Upper arm and wrist should stay still; only forearm should move.) Pause, and lower down slowly all the way to the bottom.

      Tip: if it’s too easy, the band is too light or too long, make it a bit shorter to really feel the burn. 

      Lateral Raise Into Tricep Kickback

      To start, stand with knees slightly bent, feet staggered, right foot forward and flat on the floor, left back (heel high), with the middle of a resistance band looped underneath the arch of right foot, hands grasping it by the ends, and arms at sides. Raise arms outward to the sides until parallel to the floor. From here, take your arms back and pulse upwards, engage core and straighten elbows so hands push back until arms are fully extended behind body. Try and get your arms as high as possible. 

      READ MORE: This 10-Move Resistance Band Arm Workout Is No Joke

      Chair Workout 

      3 Sets | 10 Reps Each

      Chair Runs 

      Place a chair in front of you and position your hands on the chair in a mountain climber position, with your body in a straight line and avoiding arching your back. Drive your knees up toward your chest in a running motion while maintaining a steady pace according to your fitness level.

      Tip: Ensure the chair remains stationary; if it moves, readjust your body position to maintain stability. 

      Chair Jumps

      With a chair in front of you, place both hands on the chair and perform consecutive jumps in and out, maintaining a consistent rhythm. Focus on landing softly to reduce impact on your joints while maximising muscle engagement.

      Narrow Squat

      Start with your feet hip-distance apart and hold onto the chair. Lower your body into a squat position while keeping your chest upright and knees aligned with your toes. Focus on engaging your leg muscles as you lower and rise back up to the starting position.

      Wide Leg Squat 

      Begin by placing one foot on the chair and stepping to the side with a wide step. Slowly lower your body into a squat position, ensuring your knees are aligned with your toes. Touch the floor and hold briefly before lifting your heel to engage your calf muscles. Alternate sides.

      Cardio Workout 

      3 Sets | 10 Reps Each

      Mountain Climbers

      Assume a pushup position with your arms completely straight. Lift your right foot off the floor and slowly raise right knee toward your elbow, lower and then raise your left knee to your elbow. That’s one rep.

      Burpees

      Start in a standing position, squat down and place your hands on the floor. Jump your feet back into a plank position, perform a pushup, jump your feet forward toward your hands. Finally, jump into the air with your arms raised overhead.

      Squat Jumps 

      Start by standing with your feet shoulder-width apart. Lower into a squat position, then explosively jump upward while extending your arms overhead. Land softly back into the squat position and immediately transition into the next repetition. Focus on maintaining proper form and control throughout the movement. That’s one rep.  More

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      20 Fitness Apps To Kickstart Your Wellness Journey

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      Looking to crush your goals? Turn to fitness apps. With their variety of programmes and helpful notifications to remind you to get moving, these nifty apps can be a powerful tool in your wellness journey. Many fitness apps also have community programmes built-in to keep you motivated as you share and swap achievements.

      To get the most from your fitness apps, use them to track your progress, set goals (and work towards them) and take note of those notifications. Per a study in the British Journal of Sports Medicine, these are the conditions in which fitness apps work best.

      Here, we’ve crafted a list of the coolest fitness apps worth your time and bucks. You’ll find an app that works well for you from running, pre-and post-natal to yoga and conditioning and HIIT. Let’s crush those goals!

      Proudly South African Programmes

      Find Balance Kindly

      This app, created by trainer Kirsten Johnson, is meant to be a friendly, safe space for fitness and wellness. Find live and on-demand classes, recipes and programmes to help you reach your goals.

      Gutsy

      Harnessing the power of community, you can join workouts and smash your goals along with other people taking on various challenges that creator Juli Poeli hosts. In it, you’ll also find fitness, health and wellness guides for your journey and help you keep track of your progress.

      Hustle Fit

      The app is an extension of the fitness studio owned by surfer and trainer Teal Hogg. Moreover, they offer female-focused classes, including HIIT, boxing, strength training and DNA-specialised nutrition.

      The Movement Lab

      The Movement Lab is a Pilates studio that’s known for doing classes to really great, upbeat music. The best news? They offer online classes and online packages so you can join the fabulous movement wherever you are.

      READ MORE: How To *Actually* Lose Belly Fat With Diet And Exercise

      Apps for running

      Zombies, Run!

      This is probably my favourite running app of all time. A story-driven app, each episode takes you on a thrilling run around the settlement in a post-apocalyptic zombie-infested world. You can choose to add a high-intensity zombie chase with every run, pushing you to go faster and further. With each episode, the story develops, but there’s plenty of time to jog to your own music while listening along.

      Nike Run Club

      This app is always updating and changing to elevate your running experience. There are runs for whatever you’re in the mood for, including mindfulness runs, powered by Headspace. You can pick from programmes like Don’t Wanna Run (such a vibe) or pick your distance and get in-ear coaching.

      Runcoach

      Made with certified USATF Coaching Support, you’ll get top-tier coaching in this app. Set a goal, tell the app more about yourself, set up a schedule and let the app do the rest. You’ll work hard but the smartness of the app is in its algorithm, able to adjust to missed runs, flagging motivation and more.

      Couch To 5K

      A great way to pick things up when you’re starting your journey. In partnership with the UK’s NHS and the BBC, this app is a flexible nine-week training plan that builds up your strength and endurance over time. You’ll get progress wards, a selection of trainers and tips.

      READ MORE: The 15-Minute Pregnancy Workout You Can Do At Home

      Apps for new moms or moms-to-be

      Daily Burn

      This app offers classes specifically for moms-to-be, including post-natal classes and conditioning programmes. Find Pilates, Barre, ten-minute workouts and more. Plus, the community section offers a space for support when your motivation is flagging or just need a high five.

      Glo

      This app offers classes for post-natal and prenatal women, along with 12 other yoga styles to choose from. You can use the app with your Apple Watch, iPad, Laptop or phone, too. There’s also Chromecast built-in if you want to work out from your TV.

      Prenatal Yoga by Down Dog

      This specific class by Down Dog offers classes for prenatal yoga. You can pick the length of your practice, choose the type of flow and boost your session with flexibility, core focus and more.

      Kayla’s Post-Pregnancy on SWEAT

      Not only does this app cater for no-equipment HIIT classes (and so much more) but there’s a specific programme for post-pregnancy babes looking to get back into fitness. There is also a programme by Kayla for pregnancy, where you’ll be taken through moves specific to your body’s season.

      READ MORE: 6 Genius Fitness Hacks From TikTok Sensation Megan Shongwe

      Fitness apps for yoga and conditioning

      Down Dog

      One of my favourite yoga apps, you can follow along a bespoke flow tailored to your needs and each and every practice is different. You can also use it on your desktop or on your phone. With a paid plan, you can boost your flow with cardio, abs and more. Plus, the music is chef’s kiss.

      Obé

      Get a selection of classes from this programme, including live and on-demand sessions. The classes are energetic but gentle enough for beginners, with a strong focus on conditioning and bodyweight work.

      Asana Rebel

      An inventive way to approach yoga, these high-energy flows see many different types of bodies leading you through classes that’ll tap into your chakras and more. You’ll find challenges to join, new trainers to learn from and more.

      Pilates Anytime

      An online studio, you’ll get premium instruction with thousands of videos that you can try at any level. With so many styles and classes to choose from, you’ll never get bored.

      READ MORE: 6 Weight Loss Strategies That’ll Get You Closer To Your #BodyGoals

      Fitness apps for HIIT and strength training

      FitOn

      The best part about this app? It’s 100% free. There are so many classes to choose from with varying difficulty levels and a variety of disciplines. Join a live class or get ‘em on-demand whenever you’d like. You can even load this app onto your TV and stream classes from there. Genius.

      BODi  

      This app is all-inclusive, with nutrition tips, mindset hacks and more. And of course, there are fitness classes, ranging from beginner’s programmes to biking to building strength and more.

      Nike Training Club

      This app is fantastic for athletes and everyday athletes alike. Pick classes from top trainers and try out a variety of disciplines, including dance. It also works across Nike’s other platforms, like the Nike Run app.

      Centr, by Chris Hemsworth

      While this is a paid-for app, the offering is substantial. You’ll get a personalised plan, custom meal plans and grocery lists and a progress tracker to help you crush your goals. Plus, they’ve got top trainers (including women, like Elsa Pataky) to guide you on your journey to wellness.

      Michelle October

      Michelle is a freelance writer at WH, passionate about all things health, fitness and mental wellness. She’s also an avid surfer and recently discovered skateboarding as a viable means of transport. Skate dates, anyone? More

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      Grab Your BFF For This Fun Buddy Workout That Tones *Everything*

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      Working out in summer can be as leisurely as you want it to be. You can spend an hour or more if that’s your idea of fun. But if a packed schedule or the idea of lazing by the pool is your priority, you’re going to need an action-packed high-intensity workout that works as hard as your calendar is. Enter: a power-packed buddy workout that you can do with a friend. Because who doesn’t like a bit of company?

      The buddy workout

      Our total-body buddy workout— designed by trainer Ashley Borden—will help you tap into the science-backed source of better results: having a friend while you sweat. It consists of five mini-challenges, which make up a circuit that will strengthen your arms, shoulders, and back, sculpt your thighs and glutes, tone your core, and boost your cardio endurance. The buddy workout was created to hit sticking points that you might struggle with or rush through if you were on your own. (All of the exercises can technically be done solo, but you’ll find that banging them out as a twosome takes it to a whole new level, especially when you’re feeling more social in summer).

      If you and your buddy have different abilities, no worries—we’re one step ahead of you. The plan is completely scalable, so you never have to worry about anyone being left behind. Sounds like a vibe? Let’s get to it.

      1. Partner Pull-ups

      Loop a resistance band around a chin up bar; place knees in the loop and grab the bar with an overhand grip, arms completely straight (1). Bend your elbows and pull your shoulder blades together to pull your chest toward the bar (2). Slowly return to start. That’s 1 rep. Before you begin, start a timer. Do 8 reps, then rest for the remainder of the minute. At the start of the next minute, repeat the same pattern. Continue for a total of 8 minutes.

      READ MORE: Do This Cardio Workout At Home To Burn Cals And Boost Your Mood

      2. Team Burpees

      Stand with arms at sides (1), then squat (2) to place hands on floor and quickly jump feet back into a push-up position; bend elbows to lower chest toward floor (3). Reverse movement to return to standing. That’s 1 rep. Do 25, keeping tempo with your partner. If either person needs to pause, hold a glute bridge together until both are ready to start again.

      READ MORE: DIY Your Own Butt Workout At Home With These 15 Moves From A Trainer

      3. Tempo Step-Downs

      Stand on box or bench, feet together and hands on hips (1). Slowly bend your right knee to step down and touch the floor with your left foot (2). Quickly step back up to the starting position. That’s 1 rep. Switch legs and repeat on the other side; continue alternating, keeping pace with your partner, for a total of 40 alternating step-downs.

      4. Overhead Plate-Hold Challenge

      Grab a heavy-weight plate and hold with both hands at arm’s length. Keeping legs straight and core tight, raise weight directly overhead, arms next to ears (A). Face each other and compete to see who can hold the longest.

      READ MORE: What Is Cozy Cardio On TikTok? Trainers Weigh In On The Comfy Workout Trend

      5. Follow-The-Leader Cardio

      Agree on a piece of cardio equipment (bike, rower, skipping rope, speed runs) and grab two next to each other. Partner A sets a pace that’s challenging for both to hold for one minute. Rest one minute. Partner B sets the pace for one minute. Rest one minute. Continue for 16 more minutes.

      This story was written by Jen Ator and was first published in Women’s Health Magazine in March 2019. More

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      What Is Cozy Cardio On TikTok? Trainers Weigh In On The Comfy Workout Trend

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      When I first heard the term “cozy cardio,” it sounded like a hygge dream come true. I’m actually not far off from the goal of creator Hope Zuckerbrow. For her, cozy cardio is intended to combine your preferred, comfortable ambience with some light exercise (like walking or at-home pilates). At its heart, it’s “movement for women to reclaim their relationships with exercise,” she has shared.

      There are a few ways to enjoy the cozy cardio effect: You can light a candle, mix up your favourite pre-workout drink, set some mood lighting, or put on your favourite Netflix binge and hop on the treadmill to get your steps in. Cozy cardio is as much about a healthy mind as it is a healthy body. Here! For! That!

      Meet the experts: Amanda Hart, CPT, is a NASM- and ACSM-certified personal trainer and holistic health coach. Rachelle Reed, CPT, PhD, is a NASM- and ACSM-certified trainer with a doctorate in exercise physiology. Denise Chakoian, CPT, is the owner and founder of CORE Cycle.Fitness.Lagree. She’s also a cancer exercise specialist and boutique fitness consultant

      Since Zuckerbrow began posting about her cozy cardio routine, the trend has taken off, garnering many fans and even praise from The Sculpt Society’s founder Megan Roup. The term “cozy cardio” has 17 million Google search results and growing. It’s only natural to be curious about how effective it really is.

      Read on for all the intel to help you understand the benefits of this TikTok trend, what trainers think of the workout, how to add cozy cardio to your routine and more.

      Is cozy cardio a good workout?

      Cozy cardio definitely can be an effective workout, but it might not be the best choice for everyone.

      “I think someone might feel more comfortable in a session like this if they are new to exercise, or if they want to lose a large amount of weight and can begin this in their own home to create an area they can start their journey,” says Denise Chakoian, CPT, owner and founder of CORE Cycle.Fitness.Lagree.

      “I think this will have staying power for people who do not enjoy working out with others, or feel that they only have time for exercise in the comforts of a small, quaint environment,” she adds.

      4 Benefits Of Cozy Cardio

      It serves as self-care

      Cozy cardio can help reframe your relationship with exercise as a way to treat yourself. “Many of us have a disconnected idea of what movement should be,” explains Amanda Hart, CPT, trainer and holistic health coach. “Exercise should be enjoyed and looked at as an opportunity.” Instead of looking at exercise as a form of punishment or something necessary to burn off meals, cozy cardio pivots the intention of movement as a gift to yourself. Just as putting on your go-to undereye mask and a comfy robe at the end of the day is a form of self-care, so too is cozy cardio.

      It’s naturally a sustainable routine

      Cozy cardio is an activity you’ll actually want to do regularly because you set up your own ideal atmosphere in your home. “They have no reason to ‘skip’ their workout as it’s done from the comfort of their own home,” Hart says. “This can be a great solution for those who are intimidated by a gym setting or for those short on time.”

      It’s accessible and welcoming

      This trend doesn’t force you to spend extra cash on a gym membership or subscription or go anywhere at all. (You could invest in a treadmill, but you don’t have to.) Plus, the at-home workout provides privacy, a benefit for anyone who might feel vulnerable or exposed in gyms or fitness studios. There’s no specific dress code and you can wear whatever feels comfortable (leggings, t-shirt, or joggers, for example) in a judgment-free environment.

      It boosts aerobic training

      As long as you hit a level of moderate intensity, you will see all of the cardio benefits, says Rachelle Reed. These include a lower risk of cardiovascular diseases and improved cardiorespiratory endurance (the capacity of both your heart and lungs to take in oxygen and distribute it throughout the body during exercise). A high level of cardiorespiratory endurance is one of the leading contributors to a longer lifespan, Reed says.

      Cozy Cardio FAQ

      Who should do cozy cardio?

      “From a health promotion perspective, I love the idea of women (or men) adding cozy cardio into their physical activity routines each week,” Reed says. “With most adults falling short of meeting the minimum dose of recommended aerobic activity (150 minutes per week), trends like this do some great work in advocating for more movement, for more people, more often.”

      While hopping on the cozy cardio bandwagon certainly can’t hurt, it might not be challenging enough for everyone. It’s most suitable for those who are new to fitness and want to start with small, attainable goals, says Hart. “While working out at home is super easy and convenient, it can inhibit progression after a certain point,” she adds.

      “Eventually, you will run into a plateau and need other stimuli to continue to challenge yourself. Ongoing stimulus is needed for ongoing results!”

      Once you get into a regular routine, thanks to cozy cardio or another modality, it’s a good idea to progress and add variety to your sweats. “Incorporating some higher intensity aerobic work and total body strength training into your weekly routine is key,” Reed says. “Cozy cardio can be a great addition to your workout routine. Once you’re in the habit of moving your body, I recommend you progress and also transition into a more well-rounded routine.”

      READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout

      Is cozy cardio good for weight loss?

      Cozy cardio can be part of a weight loss regimen or help kick it off. “This type of workout can begin a journey to caloric burn and a steady state program for losing body fat,” says Chakoian.

      And, there are more factors to think about. “Whether it’s cozy cardio or another cardio workout, weight loss is based on calories in and calories out,” says Chakoian. For goals like body fat loss and gaining muscle mass, you’ll need to make other changes as well.

      How often should you do cozy cardio?

      Cozy cardio is naturally low impact, low cost and super convenient, so you can definitely incorporate it every day, Hart says. Unlike other more challenging TikTok workout trends, like the 12-3-30 workout, there’s little to no risk of overdoing it.

      While you could do safely cozy cardio every day, you’re better off spending your time doing a mix of different workouts, Reed says. That’s why she recommends only a few days a week of cozy cardio to get the benefits. To optimize your week, add in a day of higher-intensity cardio and two days of strength training for added metabolic conditioning and musculoskeletal health.

      While working out in the comfort of your home definitely has benefits, you’re missing out on the community motivation and accountability of a group sesh, says Chakoian. “When you are working out with a group of people with like-minded goals or in a facility with a strong community, you can all keep each other accountable,” she says. “It has longer-lasting positive results and helps with your mental wellbeing as a whole.”

      Bottom lineCozy cardio is a low-impact, at-home workout trend that is an excellent way to add more movement in your day and can be part of a well-rounded fitness routine. However, it may not be challenging enough for everyone, long-term.

      This article written by Amanda Mactas was originally published on Women’s Health. More

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      Try This Tough-ish Workout To Really Build Your Strength

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      Let’s admit it: most workouts are tough going. There’s always the element of challenging yourself every time you step up and throw down. But this workout, by Willow Way trainer and gym owner Alida Hendrikz, is tough as nails (ish) and will really test your mettle. At Willow Way, workouts work in six-week cycles. “Through our signature workouts, Strength, Effort, Grind and Speed, we focus on different strength movements, cardio, engine-building and gymnastics,” says Alida.

      Keen to give it a try? This tough-ish workout incorporates strength moves along with functional full-body movements that combined, make for an all-over torch that’ll burn calories like it’s nobody’s business.

      This workout consists of a warm-up and strength training circuit.

      Warm-Up

      For the warm-up, do three rounds of each move.

      10 Ring Rows

      Lateral Box step-ups, 8 per side

      10 Band pull-aparts

      The Tough-ish Workout

      Strength builder

      For this section, do a superset of moves for four minutes, completing three rounds.

      Barbell lunges, 8 per side

      Start by lowering your one leg into a lunge position, being careful to stabilise through your glutes and through your feet. Stand and return to start. That’s one rep.

      Pull-ups, between 9 and 12 reps

      The strict pull-ups can be performed with or without bands to help with assistance. You can break up the reps into smaller sets taking a quick break between reps to see if you can reach the top end of the reps range.

      EMOM (Every Minute On The Minute)

      For five minutes, work as hard as you can, completing this circuit before resting and going again for four rounds in total, giving you a quick 20-minute workout. “It is important to choose the right weight that will allow you to hit the rep ranges and challenge you to get the correct stimulus of the workout,” explains Alida. And don’t go too fast, she cautions, rather keep up a consistent tempo throughout that you can sustain.

      Minute 1: 15 Dumbbell floor presses

      Start by laying on the floor and bring your feet up closer to your body. Engage your core and keep your lower back pressed into the ground. Then, get your dumbbell ups and have your elbows not straight next to your body but more at a 45-degree angle from your body. Press the dumbbell up and breathe out when pressing up. Move through the movement with control.

      Minute 2: 20 Weighted box step-ups 

      Stand in front of the box and step up with one foot pressing through the heel to straighten your leg and make sure you are extended at the top before stepping down from the box. Make sure to engage your core, keeping your back straight and don’t drop your shoulders.

      Minute 3: 8 – 10 per side Dumbbell bent-over rows

      Keep your core engaged and your torso parallel to the floor. Exhale as you pull the dumbbell to your hip – control the movement on the way down and focus on keeping your shoulders square. Exhale as you pull the dumbbell to your body.

      Minute 4: 8 – 12 Knee tucks / Toes to bar 

      Jump onto the rig in an active position making sure your core and lats are engaged and that you have a full grip on the bar. From the active hanging position use your core to drive your knees to your chest and back down. Control the movement and perform as slow and strict as possible. If you’re doing toes to bar, the principle remains the same.

      Minute 5: 10 Calorie row  

      See exactly how they’re done with this video below: More

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      in fitness and body

      Here’s Exactly How To Start Working Out Again, After A Winter Hibernating

      by

      How to start working out again: a thing I very nearly actually googled after a looong winter spent eating my frustration at colder weather and cuddled up with my loveable pup.
      And if squeezing your butt into suspiciously tight jeans has you staring guiltily at your gym tights, know that you’re not alone.
      Head of Marketing at Ignite Fitness, Kerry-Anne Mathieson, says that they see a big influx of current and new members visiting their gyms around Spring. “There is a general downward trend of gym access during the colder months, with people opting to stay indoors rather than sweat it out at the gym – it’s human nature,” she says. “With the warmer weather and longer days around the corner, people are more likely to hit the gym again!” she says.
      Phew. But where to start?
      How To Start Working Out Again
      Eduan James, a Fitness Specialist for Ignite Fitness, says we should take things slow. Nothing is more demotivating than having these lavish ideas of the perfect body and daily Green Goddess smoothies and then falling off the wagon. Rather start with a few benchmarks: how many squats can you do before you’re winded? How many skips on your skipping rope? Use it as a benchmark to improve – an exciting new challenge!
      When you’re measuring yourself and your progress, try getting an assessment at the gym, says James. They’re free, and can help you get on the right track and accurately pinpoint areas to work on. Maybe you’d like to get more flexible, or stronger? Maybe you’d like to be faster. Getting an assessment can help with narrowing that down. “You can also take some progress photos of yourself, sometimes progress is best seen comparing 2 photos,” says James.
      READ MORE: These Heart-Pumping Cardio Circuit Workouts Are Perfect For When You’re Short On Time
      Also, James reckons we should try more things: boxing, spinning, or even a rebounding class. “We recommend trying it all and deciding which type of training makes you and your body happy (and wanting more). Mental, as well as physical strength, is key, and both can be achieved in the gym!” he says.
      When it comes to a regular workout, Melissa van den Berg, Arena coach at Somerset West’s Ignite Fitness gym and performance sports graduate, has put together an easily achievable workout to do for even the newest of newbies. It’s simple: start small and work your way up, adding more reps or heavier weights as you begin to feel stronger and more confident.
      The Body Refresh Workout
      You’ll need: 
      One mat
      A set of dummbells
      A can-do attitude

      READ MORE: ‘Hold’ These Moves For An Isometric Workout That’ll Torch Kilojoules

      The Workout
      Do 4 sets of 10-15 reps. Rest as you need to throughout and inbetween sets.

      Kettelbell Goblet squats
      Romanian Deadlifts into bent over row
      Backwards lunge & bicep curl
      Sumo deadlift high pull
      Push up

      The Core Workout
      Do 3 sets of 20 reps for each:

      Crunches
      Russian twist
      Mountain climbers More