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    These Are The 7 Essential Strength Exercises For Runners

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    When it comes to strength exercises and runners, it’s kind of like tweens at the school dance. Strength training on one side of the dance hall, running on the other side. But reality check: strength training for runners isn’t just essential – it makes the whole event better, too. “The stronger you get, the more resilient your body will become to the demands of running,” says Raeesa Solwa Mehtar, a biokineticist, running coach and 2017 Women’s Health Next Fitness Star top ten finalist. “Strength training will also help you run faster and more efficiently.”

    If you’re an avid runner, chances are you’re not a huge fan of the gym and, in particular, anything to do with weights, machines or strength training in general. Sounds familiar? Then you could be missing out. “The cardiovascular benefits of running are well known; however, running is a high-impact sport with repetitive motion,” says Mehtar. “Strength training is important to help you build a stronger, injury-resistant body.

    Why Is Strength Training Essential For Running?

    Strength training is essential, not only for runners, but women everywhere. That’s because it strengthens muscles and joints, which prevents muscle and bone loss – and supports your independence in later years. For runners, strength training regularly improves performance and reduces injury risk. For female runners specifically, strength training is crucial for power and stability, especially targeting the glutes, hamstrings, quads, core, and pelvic muscles. Strengthening these areas protects knees, hips, and lower back from injury.

    READ MORE: How To Exercise During Perimenopause To Maintain A Healthy Body Composition

    How Often Should Runners Train Strength?

    Aim to slot two to three strength training sessions in your schedule every week, even if it’s just 15-20 minutes at the tail end of a run. Ideally, aim for 30-45 minutes. The moves in this workout are perfect for anytime, and require little to no equipment. No stability ball? Use a soccer or netball ball, or do the moves on the floor.

    The Adaptable Running Strength Training Workout

    This workout, developed by Mehtar, is designed to strengthen your core and lower body (essential for running!). Strong legs will be resilient enough to withstand the demands of a long, hard run and have the stamina to carry you to the end. A strong core will keep you stable and supported, especially as your legs become fatigued, so you don’t fall victim to bad posture or imbalances.

    Stability Ball Glute Bridge

    Lie on your back with your feet on a stability ball and knees bent.

    Engage your core, squeeze your glutes, and lift your hips until your body forms a straight line from shoulders to knees.

    Hold briefly, then lower hips slowly without touching the ground. That’s one rep.

    Repeat: 15 reps

    READ MORE: Exactly How To Find The Right Exercise For Your Goals

    Single-Leg Glute Bridge with Stability Ball

    Lie on your back with one foot on the ball and the other leg extended straight.

    Engage your core and glutes, then lift your hips into a bridge position, keeping the raised leg aligned with your torso.

    Lower hips with control. Switch legs. One rep = one on each leg.

    Repeat: 10 reps (per leg)

    Stability Ball Plank

    Place your forearms on the stability ball and extend your legs behind you, balancing on your toes.

    Keep your body in a straight line from head to heels, engage your core, and avoid sinking hips or raising your buttocks. Hold steady.

    Hold for 30 to 45 seconds.

    Stability Ball Knee Tucks with Push-Up

    Start in a plank position with your shins on the ball.

    Keeping your core tight, pull your knees toward your chest by rolling the ball forward.

    Extend legs back to plank.

    Then, perform a push-up by bending elbows and lowering chest toward the ground.

    Straighten back up to plank position. That’s one rep.

    Do 10 reps.

    Tip: No stability ball? Use sliders, like on the left. A towel or piece of paper works fine.

    READ MORE: 4 Moves That’ll Help You Build Seriously Strong Legs

    Single-Leg Stability Ball Lunges

    Place one foot on the ball behind you with the other foot firmly on the ground.

    Lower your hips into a lunge by bending the front knee and maintaining balance. Keep your torso upright and knee aligned over your toe.

    Push back to start. Switch legs. One rep = one on each leg.

    Repeat: 10 reps (per leg)

    Renegade Rows

    Start in a high plank with a dumbbell in each hand. Keep your body straight and core tight.

    Lift one dumbbell toward your waist, keeping elbow close to your body.

    Lower it back down and repeat on the other side without twisting or sinking your hips. One rep = one on each side.

    Repeat: 10 reps (per side)

    Walking Lunges

    Step forward with one leg and lower your hips until both knees are bent at about 90 degrees.

    Keep your torso upright and front knee behind your toes.

    Push through the front heel to step forward with the other leg and repeat. Switch legs. One rep = one on each side.

    Repeat: 10 reps (per leg)

    Watch Raeesa perform the moves:

    [embedded content]

    READ MORE: Can Pilates Double As Your Strength Training Workout? More

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      The Exact Workouts For Your Personality Type (+ Motivation Hacks!)

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      It can be tough to get pumped up for a workout, especially when you’d rather be doing anything else. But here’s a secret: if you do workouts for your personality type, exercising becomes way more fun – and you’ll push yourself harder. This guide will help you find your perfect workout style so you can finally start seeing those results, whether your goal is consistency or otherwise. Below, scroll for the personality type that describes you best, then check out the workouts you could explore.

      The A Social Energiser 

      Bad day? Life drama? If your first port of call is to hit the bar rather than curl up under the covers, you’re an extrovert, hon! You thrive on connection and buzz – meeting new people and socialising is how you recharge your battery. 

      Your ideal workouts

      It only makes sense that as a socialite, group fitness classes are your bag. Think: running clubs, parkruns, team sports, dance classes or boot camp. 

      Your motivation hack: a workout buddy is a sure-fire way to make sure you get those Move Rings closed up each week. Even if nobody’s free, an online group class will make you feel like you’re part of something bigger. 

      Workouts you’ll love

      Running With A Club

      Running Clubs

      What could be more social than a running club? Each meet is an opportunity to beat your best, while meeting up with a ton of new people.

      Hyrox

      Hyrox

      Hyrox training offers the social element of meeting new people and competing with them. Plus, while you could do Hyrox solo, you could also pair up with a partner and enter – and train – as a team.

      CrossFit

      CrossFit

      What’s better than sweating – or swearing – through the WOD with your mates? CrossFit offers a unique community that sweats together, with the option to compete if you’re up for it.

      READ MORE: This Full-Body Kettlebell Workout Is Your Go-To In A Packed Gym 

      The A-type Planner 

      Your to-do list has a to-do list. You never miss a deadline – and if you haven’t planned for the workout, it doesn’t happen. And you love the thrill of ticking something off the list or seeing a long-term plan come to fruition. 

      Your ideal workouts

      You love structure, progress and ticking boxes. You’ll naturally want to progress in your exercise routine, so aim for a goal when picking your go-to regimen. From there, a training plan is going to help you maintain and achieve. A strength-training programme, running plan or race is the perfect way to create a path towards success.

      Your motivation hack: use a training app or spreadsheet to see numbers climb over time.

      Workouts you’ll love

      The 3-2-1 Method

      The 3-2-1 Method

      TikTok has introduced the 3-2-1 method. It’s a weekly workout split that promotes variety and helps prevent overtraining in any one area.

      A Run/Lift Workout Split

      Workout Splits

      Hybrid training mixes different modalities and training techniques to achieve well-rounded athleticism and – as research suggests – prevent injury.

      Your 10K Running Plan

      10K Training Plan

      This plan is for beginners, so no need to feel intimidated. The plan will ease you into running a longer distance, starting with a few 15-minute long runs.

      The Schedule-Averse 

      If you can barely commit to maintaining your Wordle streak, let alone a consistent workout routine, consider this your personality type. Spontaneous movers need flexibility and can’t stand rigid schedules. You love the idea of making things up as you go along. 

      Your ideal workouts

      To get the most from a fitness routine, keep things varied. Try a gym where you have no idea what the workout will be, like CrossFit WODs, or a sport that keeps you guessing, like surfing, hiking or skateboarding. 

      Your motivation hack: Commit to “just 15 minutes” – once you start moving, you’ll often go longer.

      Workouts you’ll love

      Sports

      Sports to try

      Yes! Pick a sport, any sport, and stay surprised by varied workouts, competitors and more.

      Hiking

      Hiking Workout

      Hiking means there’s never a boring moment. Pick a trail and get trekking. Boredom? Busted.

      Padel

      Padel Courts in SA

      WH have been scouting the South African padel scene and we’ve found the courts that will take your game (and your social life) to the next level. 

      READ MORE: The Best Weight-Loss Plan For You, According To Your Favourite Workout

      The Solo Soul 

      You’re an introvert through and through. Being alone is how you recharge, and you like your exercise (your me-time) to be a space for you to release emotions and fill your cup. 

      Your ideal workouts

      Since you recharge alone and value focus, movement that centres on being present will be great for you. Yoga and Pilates, which rely on your breath, are excellent modalities for mindfulness. If you’d prefer to get as strong as possible, strength training with a kettlebell or dumbbells can work. And swimming, whether in open water or a pool, will allow you to create a rhythm as you sort through your thoughts. 

      Your motivation hack: Create a calm, personal workout space and track progress privately (use apps or a journal).

      Workouts you’ll love

      Pilates

      Pilates

      Pilates, the most popular workout of the moment, is a mindful, full-body modality that blends strength with flexibility.

      Yoga

      Yoga

      Yoga, far from being just for bending and breathing, can also be a formidable workout.

      Swimming

      Swimming

      Taking laps can help settle the mind while toning the entire body, literally from head to toe.

      You Love What You Already Know 

      Planning? Spontaneity? Those are not for you. You do one thing, and you’ve been doing it for a while, and you do it well. Routine and familiarity are what bring you joy and comfort. 

      Your ideal workouts

      Your steadfastness pays off in many ways, including your dedication to your sport. Any sport that you can do for a long period of time will be best. Why not go for a marathon, or try your first triathlon? If you’re less into endurance sports, join a sports team, either netball or soccer. The community and regular meeting times make it the perfect way to create a set routine that never wavers. 

      Your motivation hack: Stick with what you enjoy but introduce tiny upgrades (slightly heavier weights, longer routes).

      Workouts you’ll love

      Trail Running

      Trail running

      Trail running is great for many reasons that extend far beyond fresh air and a brand new PB.

      Triathlon Training

      Triathlon training

      A triathlon is about gradual progress, consistency, and embracing the journey. 

      Netball

      Netball

      Netball is a great way to stay active, even though you’re out of school. Clubs and leagues abound, so join one.

      READ MORE: This HIIT Stair Stepper Workout Torches Cals In Just 20 Minutes

      The Explorer 

      Ok, Dora! We see you: the spice of life, ever-evolving person who’s bored easily. You’re a big fan of whatever the new fitness trend is and love experimenting with recipes, make-up trends and more. 

      Your ideal workouts

      Lean into your love for variety and novelty by trying new workouts regularly. Maybe schedule a new workout every month and write down a bucket list of classes, from capoeira, aerial yoga and boxing to adventure races, obstacle courses or cycling tours. 

      Your motivation hack: Set a “movement bucket list” and tick off experiences.

      Workouts you’ll love

      Fitness Races

      Hyrox

      Fitness races like Hyrox are huge and keep you guessing, with different moves. Here’s how to train.

      Cycling

      Cycling

      Hopping on a bike includes building up cardiovascular health, relieving daily stressors and finding your own uplifting community. 

      Rucking

      Rucking

      You can go rucking wherever you are, whether you’re in the middle of a city or close to nature. Here’s how. More

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      This Explosive Plyometrics Workout Crushes Calories In 15 Minutes

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      This explosive plyometrics workout is a form of power training, a type of exercise that applies maximum force by combining strength with speed. It’s a useful, tried-and-true modality that trains you to produce bursts of power even when you’re fatigued. Your heart rate will spike for short, but highly intense periods, revving your metabolism. And, it builds functional, strong muscle.  

      Benefits Of Power Training 

      Power training is increasingly seen as being just as important as strength training. Per Harvard Medical School, power training is essential because it helps mitigate the decrease of muscle power with age. Plus, since all movements are supported by the core, power moves add to a stronger core, which in turn improves balance. 

      Plyometrics, a kind of power training, involves speed and agility, which can help improve bone density among women, reduce injury risk and even support menopause through creating better metabolic health. 

      Do This Explosive Plyometrics Workout 

      Focus on speed, but don’t lose form. As you get fitter, you can incorporate these moves into strength workouts for an extra fat-zapping boost. Do these moves, from Roark Gyms’ founder James White, three to four times a week. 

      Do: three sets, 10 reps each 

      Rest: One minute between sets.

      You’ll need: A box or step

      The Moves

      Broad Jumps

      Starting in a squat stance and keeping your shins vertical as you squat down, concentrate on loading up the tension in your hamstrings while extending your arms behind you.

      In one movement, drive from your core and hips, throwing your arms forward, jumping as far forward as you can.

      Be sure to land in a solid position at the bottom of your squat.

      Tuck Jump

      Starting in your squat stance and keeping your shins vertical as you squat down, concentrate on loading up the tension in your hamstrings, while extending your arms behind you.

      In one movement, drive from your core and hips, throwing your arms upward, while bringing your knees as close to your chest as possible. Be sure to land in a solid position at the bottom of your squat.

      Box Jump

      Start with your feet hip-width apart. Squat down into a quarter squat, ensuring your shins stay vertical and that tension is built up in your hamstrings.

      Drive your hips upwards. Aim to land right in the middle of the step in a strong quarter squat position. Stand upright.

      Step backwards off the step. As soon as both feet are on the ground, repeat the movement.

      Burpee

      Start by standing upright with shoulders in line with your hips.

      Squat down, place your hands on the ground and jump your feet back into the top of a push-up position. 

      Jump your feet in towards your hands again, landing in a solid half squat.

      From this position, jump up as high as possible, clapping your hands above your head.

      Make it harder: Do a push-up before jumping your feet back in towards your hands.

      Watch the full workout video here:

      [embedded content]

      Gym Equipment by REBEL Elite Fitness More

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      This HIIT Stair Stepper Workout Torches Cals In Just 20 Minutes

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      Whether you love it or hate it, the obtrusive stair-stepper machine has been a staple in gyms for decades for a reason. It’s effective (it blasts your legs and booty more than pretty much any other piece of cardio equipment), and it’s functional (you actually ascend stairs IRL). Okay, make that two reasons. So use it to your advantage with this booty-sculpting HIIT stair stepper workout that takes just 20 minutes. 

      Of course, you could hop on the ol’ StairMaster and start stepping away for a long and boring half-hour slog. Or you could crank things up a notch and fire up your fat-burners with a high-intensity interval workout that’s over in less than 20 fly-right-by minutes. 

      Why You Should Use The Stair Stepper 

      If you’re not taking the stairs instead of the lift, are you even making gains? A stair stepper workout is a potent cardio workout that improves heart and lung capacity. Plus, since it involves lugging your weight uphill while doing a semi-lunge, it’s a cardio strength workout combined, meaning it improves bone density, tones your quads, hamstrings and calves and improves your core. 

      READ MORE: “How I Got Healthy And Fit By Ditching The Scale”

      No Gym? No Problem 

      This HIIT stair stepper workout is also wildly accessible. If you’re out of a stair machine, we have some brilliant news for you: a regular staircase – the kind that doesn’t move ala Hogwarts – is just as good. Plus, it’ll give you a reason to go outside and get fresh air. 

      How To Do This Stair Stepper Workout 

      This sweet HIIT stair stepper workout plan from certified personal trainer Erica Lugo, a hormonal health coach, follows a three-pronged approach. First, a series of quick pre-activation drills to warm up your muscles, a smart interval build-up (with 30- to 60-second intervals, so you never feel overburdened), and a metabolic finisher that’ll kick your heart rate into high gear (this will keep you burning kilojoules long after you’ve stepped onto flat ground).

      If you’re not using a machine, work at levels of your max effort. So, at a 3 or 4 speed, that’s a 3 out of your max effort of 12.

      READ MORE: The Best Weight-Loss Plan For You, According To Your Favourite Workout

      The Quick HIIT Stair Stepper Workout

      0:00-3:00: Warm up at a slow speed, around 3 to 5. Your intensity shouldn’t be higher than a 4 or 5 out of 10.3:00-4:00: Increase speed to 7 or 8. Your intensity should be close to a 7 out of 10—you can talk, but holding a conversation is slightly difficult.4:00-4:30: Decrease speed to 3 or 4.4:30-5:00: Set speed to 3, and start skipping a step to mimic a lunge movement.5:00-6:00: Increase speed to 8 or 9.6:00-6:30: Decrease speed to 4 or 5.6:30-7:00: Set speed to 3, and start skipping a step to mimic a lunge movement again.7:00-8:00: Decrease speed to 1.8:00-9:00: Increase speed to 7 or 8.9:00-9:30: Decrease speed to 3 or 4.9:30-10:00: Set speed to 3, and start skipping a step to mimic a lunge movement.10:00-10:30: Increase speed to 8 or 9.10:30-11:00: Decrease speed to 4 or 5.11:00-11:30: Set speed to 3, and start skipping a step to mimic a lunge movement.11:30-12:30: Decrease speed to 1 or 2 to cool down.

      READ MORE: This Full-Body HIIT Boxing Workout Is A Crazy Calorie Burner – No Gloves Needed

      Workout Pre-Activation

      Before jumping on the machine or tackling the staircase, find an area to complete these two moves (should take about two or three minutes):

      1. Knee Ups: Standing with your feet hip-width apart, bring your knee as close to your chest as possible. Hug and hold your leg for 15 to 20 seconds, then switch sides. Repeat twice. 

      2. Glute Bridges: Lying on your back, bend your knees so that your feet are firmly planted on the floor, hands by your side. Slowly raise your butt, pushing through your heels, and squeeze your glutes before you release slowly back to floor. That’s one rep; do three sets of 10 reps.

      The Finisher

      12:30-13:00: Increase speed to 8 or 9.13:00-13:30: Increase speed to 9 or 10. Talking should be difficult now.13:30-14:00: Decrease speed to 2.14:00-14:30: Increase speed to 8 or 9.14:30-15:00: Increase speed to 9 or 10.15:00-15:30: Decrease speed to 2.15:30-16:00: Increase speed to 11 or 12. Your breathing should be laboured!16:00-16:30: Decrease speed (slightly) to 10 or 11.16:30-18:00: Decrease speed between 2 and 4 to cool down and recover.

      This article was originally featured on Women’s Health US; written by Marissa Gainsburg More

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      Build Strength At Home With Trojan

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      Yes, you can build strength, mobility and muscle tone at home with smart programming and the right tools. This 20-minute workout, designed by personal trainer and WH Cover Search 2024 finalist Lelani Loots, targets your full body using just three pieces of Trojan equipment: a kettlebell, resistance band and aerobic step.

      The Workout

      Complete 3-5 reps of each move (that’s one set). Do 3 sets total before moving on to the next exercise.

      1. Step Lunge

      Place your left foot on the step (A) Drop your right knee until it just grazes the step (B). Keep your chest tall and your gaze forward as you press through the left heel to return to standing. Switch legs and repeat.

      2. Tricep Dips

      Sit on the edge of the step and grip the front with your hands. Slide your bum just off the step, keeping knees bent and feet flat (A). Bend your elbows to lower your body until your arms form 90-degree angles with the floor (B). Push back up, using your triceps. That’s one rep.

      READ MORE: The Best Weight-Loss Plan For You, According To Your Favourite Workout

      3. Kettlebell Swing

      Stand with feet slightly wider than shoulders and hold the kettlebell with both hands in front of you (A). With a slight bend in your knees, hinge at your hips and swing the kettlebell back through your legs. Thrust your hips forward, letting the momentum swing the kettlebell up to shoulder height (B). Then, engage your glutes and core at the top (C). Finally, allow it to swing back through. That’s one rep. Repeat.

      4. Kettlebell Squat To Upright Row

      Stand tall, feet slightly wider than shoulder-width apart, holding kettlebell (A). Drop into a squat, chest lifted (B). Stand, pulling the kettlebell up to chin, elbows leading the movement (C). Lower back into the squat. Repeat.

      5. Russian Twists

      Sit on the floor with legs extended, then lean back slightly into a V-shape. (A). Holding the kettlebell, twist your torso from side to side, (B) keeping your legs stable and your core switched on.

      READ MORE: This Full-Body Kettlebell Workout Is Your Go-To In A Packed Gym 

      6. Resistance Band Deadlift

      Step onto your resistance band and loop it around your neck or grip it tightly at shoulder height (A). Hinge at the hips (B), flat back (C), then stand tall. Squeeze your glutes at the top and control the descent.

      Trainer Tip: Increase your weights or resistance band as you get stronger.

      6. Resistance Band Bicep Curls

      Stand hip-width apart with the resistance band under your feet. Grab both ends (A) and curl upwards, keeping elbows close to your sides (B). Lower slowly.

      Trainer Tip: If your band’s too heavy, opt for a medium or lightweight version to complete full reps with control.

      7. Step Ups

      Start with one foot on the step, the other on the floor (A). Push through standing leg to lift back knee up (B). Step down, then repeat, alternating legs.

      Get The Gear

      Shop the workout equipment here:

      Trojan Aerobic Step

      Trojan Resistance Band

      Trojan Kettlebell

      Trojan – for health and fitness equipment that delivers on its promises. Trojan is exclusively available in Makro and Game stores countrywide, or online. More

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      The Hiking Workout Every Woman Should Do Before You Hit The Trails

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      The best way to stay active this winter without sweating it out in a stuffy gym? Go for a hike. Hiking sculpts your bum, legs, hips and core, all while burning fat (whoop!), but it also comes with a hefty dose of feel-good perks.

      Various studies have linked hiking to boosted creativity and problem-solving skills, and it’s been shown to reduce anxiety and even lower your risk of depression if you do it regularly. One study, published in the journal Tourism Management, found that those happy vibes can last for up to five days after returning to civilisation. Not bad for a walk in the woods.

      READ MORE: 23 Bucket List Hikes To Do In South Africa

      The Hiking Workout

      Inspired to take a hike? A bit of training will go a long way to making your sojourn in nature a magical experience, rather than a “my legs are killing me, how did this bloody bag get so heavy, I’m never doing this again!” one. This workout, created by fitness trainer and keen hiker Simo Supana, will build the strength and endurance you need to tackle a multi-day hike.

      How It Works

      Do the exercises, in order, for the number of reps required. If you’re new to exercise, Supana recommends you only do one round. If you’re relatively fit, go for two. Do the strength workout three to four times a week and the cardio component on a separate day.

      You’ll need: Mat, Barbell, Treadmill, Stationary Bike

      Cardio Day (60 mins)

      Incline walk on the treadmill

      Time: 30 minutes Incline: 8-10 Speed: Comfortable

      Stationary bike:

      Time: 30 minutes Resistance: Moderate RPM: 60-70

      Strength Moves

      1. Walking Lunges With Barbell

      SETS: 3 REPS: 10-12 reps

      Start standing with feet shoulder width apart and a barbell across your upper back. Step forward with one leg and drop down to bend both knees ninety degrees, keeping your back straight. Push through your front foot back to standing, then walk forward with the opposite leg and repeat. That’s one rep. Continue moving forward.

      2. Lower Back Extension

      SETS: 3 REPS: 15

      Lie on the floor on your tummy, arms must be straight ahead of you, legs straight behind, toes down. Lift your shoulders as you breathe out. Pause, then lower back to start. That’s one rep.

      READ MORE: The Best Day Hikes Around South Africa

      3. Squats

      SETS: 3 REPS: 15 reps

      Stand with feet shoulder width apart. Keeping a neutral spine, shoulders and chest up, push your hips back as you slowly bend your knees until your hips are just below your knees. Make sure that your knees are in line with your feet. Push back up to standing. That’s one rep.

      4. Plank

      SETS: 2 TIME: 40-60 seconds

      Start by positioning yourself on the floor with your elbows at 90 degrees, forearms on the floor. Your elbows should be directly under your shoulders. Lift your body so your weight is supported on your forearms and your toes. Your body should form a straight line from head to heels. Hold this position.

      READ MORE: Hiking Safety Tips For Beginners, From Hiking Influencer Sabrina Bloedorn

      5. Standing Calf Raises

      SETS: 2 REPS: 20

      Stand near a wall or any object you can use for balance, feet hip width apart. Lift your heels up to rise onto your tiptoes. Hold that position for a few seconds, then lower back to start. That’s one rep.

      6. Push-Up

      SETS: 3 REPS: 15

      From all fours, lift your knees and straighten your legs so that your body is supported on your hands and toes. Make sure your body forms a straight line from head to heels. Now bend your elbows to lower your chest to the floor. Keep your elbows tuck in close to your body and your gaze on a spot about half a metre in front of you. Push back up to start. That’s one rep. Too hard? Switch to a modified push-up by dropping to your knees to the ground, but maintaining a straight body position from head to knees. More

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      This No-Equipment Low-Impact Home Workout Works All Major Muscle Groups

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      While we’re all for equipment-free training, “no equipment” often means high impact on your joints. If your knees, wrists and shoulders are hating life right now, this low-impact home workout is for you. It still uses zero equipment, but you won’t be doing any jumps, push-ups or high planks. Sound like sweet relief? Let’s get started!

      Start with a dynamic warm-up. If your joints are hurting, it’s especially important not to skip your warm-up. Spend some extra time on areas where you feel tightness. Once you’ve finished your warm-up, you can move on to the main workout.

      Try This Low-Impact Home Workout

      The workout uses supersets – that’s two or more exercises done back to back with no rest between them. This helps elevate your heart rate, even though you’re doing low-impact moves.

      You’ll do each superset five times, then you get a 45-second rest. Try only to rest in the dedicated rest breaks, but if you need to sneak another rest break here and there, rest just long enough to catch your breath. At the end, there’s a Tabata finisher. For the finisher, it’s important to push hard and only rest for the stipulated 10-second rest breaks.

      SET 1

      Reverse Lunges & Standing Cross-Body Crunch

      Rounds: 5

      Do each move for 30 seconds, with 45 seconds of rest in between each move.

      If your knees hurt doing lunges, try swapping them for reverse lunges. When you’re not stepping forward, you’re not loading the knee joint with as much pressure as you would in a forward lunge.

      READ MORE: “I’m A Yoga Instructor And Do These 8 Moves To Open My Hips And Loosen Tight Lower-Body Muscles.”

      SET 2

      Standing Calf Raises & Grapevine Sprints

      Rounds: 5

      Do 15 calf raises and 30 seconds of grapevine sprints.

      This combo will get a nice burn in those calves, without hurting your knees or lower back. Plus, grapevines are good for agility and coordination.

      READ MORE: “I’m A Trainer And Do These 11 Shoulder Stretches Weekly To Combat Stiffness And Improve Posture”

      SET 3 

      Prisoner Wall Sit & Fast Feet

      Rounds: 5

      Do the wall sit for one minute and fast feet for 30 seconds.

      Wall sits are good for strengthening weak knees. Keeping your hands behind your head in the wall sit forces your back to stay upright against the wall. The result: you load your glutes, rather than your quads and hamstrings, taking pressure off your knees.

      READ MORE: This Is The Women’s Health Fitness Editor’s Go-To Warm-Up Before Any Workout

      SET 4

      Alternating Dead Bug, Hip Thrust & Ankle Thrusts

      Rounds: 5

      Do ten dead bugs, 12 hip thrusts and ankle touches for 30 seconds.

      This set will hit your abs from all angles. Be sure to keep your pelvis tilted slightly so that your lower back makes contact with the ground at all times. If your back starts to arch, stop immediately and reset.

      READ MORE: 5 Beginner Yoga Poses To Help You Sleep Better

      TABATA FINISHER

      Lateral Shuffle, Knee-To-Elbow, Lateral Sprints & Fast Feet

      Rounds: 2

      Do the moves in order, doing as many reps as you can in 20 seconds, then resting only 10 seconds before starting the next move. When you’ve done all four moves, rest for your 10 seconds, then immediately repeat the circuit. You really want to give it horns during your work periods. if you have lower back pain, don’t touch the floor. If not, you must touch the floor!

      Watch the moves being done here:

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      ​The Best Weight-Loss Plan For You, According To Your Favourite Workout

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      When it comes to weight loss, a healthy diet reigns supreme. That said, adding in a regular dose of exercise can help nudge the scale closer toward your goal – as long as you’re fuelling right. But! The right way to approach weight loss can depend on how you get your sweat on, meaning that your workout and weight loss plan should go hand in hand. 

      Why? If you skimp on calories and nutrients, you won’t be able to hit the gym hard enough to actually get much out of your workouts. And forget about recovery! Meanwhile, if you lean too far in the other direction, your weekly run mileage won’t be able to keep up with your caloric intake. Here, experts outline exactly what (and how much) you should be eating according to your workout and weight loss plan of choice. 

      Why Calories Matter 

      First… a note on math. While counting calories is nobody’s idea of a good time, it’s kind of important in weight loss. Of course, hormones, mood and other factors also play a role. However, to lose weight, you must consume fewer calories than you burn. For example, a 2022 study in the International Journal of Occupational Medicine and Environmental Health found that participants who adhered to a calorie-restricted diet experienced significant weight loss regardless of low exercise levels. Generally, women aiming to lose weight should target 1 200–1 500 calories per day, but this varies depending on individual needs and activity levels. So, each workout you prefer means your weight loss plan looks a bit different. 

      READ MORE: Why Am I Gaining Weight During Perimenopause?

      If You Love A Cardio Workout, Try This Weight Loss Plan 

      Endurance-based exercise, such as running, cycling, and swimming, is typically performed at a moderate intensity, which means, to get the most out of every workout, you’ll need slightly more calories than you were before getting your cardio on. According to Marie Spano, a sports nutritionist for the NBA, a good way to estimate your daily energy needs is to first multiply your body weight in kilograms by 2.2, then multiply that by 17. That equals, roughly, how many calories you burn on days you sweat it out. (So, for a 68-kilogram woman, that’s 2,550 calories per day.) 

      Next, subtract 250 to 500 calories to come up with a caloric goal that will allow you to maintain caloric deficit (a.k.a. burn more calories per day than you’re taking in, a requisite for weight loss). 

      Your Eating Strategy 

      In terms of where to get those carbs, Spano recommends eating eight to 10 grams of carbohydrates and 1 to 1.6 grams of protein per kilogram of body weight per day. For the same 68-kilo woman, that works out to 544 to 680 grams of carbs and 68 to 109 grams of protein per day. Note, these are grams of nutrients, not the actual food. For example, one cup of cottage cheese contains 24g of protein.  

      Why so many carbs? Well, even though the body tends to rely more on fat than carbs for energy during lower-intensity, longer-duration cardio sessions, carbs still provide a lot of the get-up-and-go you need, says Dr Kelly Pritchett, assistant professor of nutrition and exercise science at Central Washington University. Great pre-workout options include a chicken sandwich with a banana or some plain yoghurt with strawberries and a handful of walnuts. 

      During your workout, aim to drink 250ml of fluids every 10 to 20 minutes. If you’re exercising for longer than one hour, consider also replenishing your carb stores mid-workout with gels, sport drinks, honey packets, or whole foods that are easy to carry and digest, Dr Pritchett says. Bananas, orange slices, and homemade rice cakes will all help get the job done.

      READ MORE: 14 Foods With More Protein Than An Egg, According To Nutritionists

      If You Love Strength Training Workouts…

      Strength training is a high-intensity activity and calls for a little more energy compared to lower-intensity exercises, Dr Pritchett says. Find your daily energy expenditure by multiplying your body weight in kilos by 2.2, then by 20. (So, for a 68-kilo woman, that’s 3 000 calories per day.) Again, subtract around 250 to 500 from the total to narrow in on a kilojoule deficit that works for you.

      Your Eating Strategy 

      Since every strength workout creates micro-damage within muscle cells, it’s important to hone in on muscle-repairing and -building protein. Eat 1.4 to 1.7 grams per kilogram of your body weight per day, according to Spano. For our lovely 68-kilo woman, that works out to 95 to 116 grams per day. Meanwhile, know that you can get by eating fewer carbs compared to your cardio bunny friends. Shoot for five to six grams per kilogram of your body weight per day (or, if you weigh 68 kilos, 350 to 408 grams).

      The one time your kilojoule balance should lean toward the carb-centric is before and after exercise. Fuel your training session with a carb-focused pre-workout snack like oatmeal or an apple and a stick of cheese. Then, after wrapping up your workout, jump-start your recovery with a meal that blends at least 20 grams of protein with 60 to 80 grams of high-quality carbohydrates. The carbs will actually help get protein in your muscles to minimise breakdown and jumpstart the recovery process, Spano says.

      READ MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?

      If You Love HIIT And Bootcamp Classes…

      Like strength training, HIIT, cycling, treadmill, and bootcamp classes will typically qualify as high-intensity. (They don’t call it high-intensity interval training for nothing.) Therefore, you’ll want to follow the same daily energy guidelines as your strength training counterpart. Again, find your daily energy needs by multiplying your bodyweight by 2.2, then 20, and then subtracting those good ’ole 250 to 500 calories. 

      Your Eating Strategy 

      Aim to get five to six grams of carbs per kilogram of your body weight per day, and 1.4 to 1.7 grams of protein per kilogram of your body weight. To get the most out of an intense workout, it’s important to get enough of the right kind of fuel beforehand, mainly in the form of carbohydrates. “If you don’t have the energy on board, your intensity level will drop,” Spano says. While your body can typically access fat stores quickly enough to keep you going during a longer endurance workout, you’ll drop mid-way through HIIT or boot camp if you skimp on your pre-workout carbs.

      Eat approximately one gram of carbohydrate per kilogram body weight about 2.5 hours prior to exercise, along with a moderate amount of protein, she says. A peanut butter and jam sandwich on whole-grain bread, along with 180ml of yoghurt, is one great option. During your workout, down roughly 250ml of fluids every 10 to 20 minutes.

      READ MORE: 5 Ways To Burn More Fat During Your Walking Workouts

      If You Love Pilates, Yoga, Barre & Walking… 

      Since lower-intensity forms of exercise, such as yoga (if you’re into high-intensity yoga, see above!) and Pilates don’t require a ton of energy to perform (unless it’s the weighted or heated or HIIT kind), you won’t really need any extra kilojoules for fuel. If these are your go-to workouts, calculate how many calories you need to work your way toward weight loss by multiplying your bodyweight by 2.2, then by 16, and then subtracting 250 to 500. 

      Your Eating Strategy 

      You’ll be safe if you stick with general dietary recommendations on carbs: 130 grams of carbohydrates. Try to get roughly 20 to 30 grams of protein at each meal.

      One tip: Make sure you’re well hydrated before class, especially if hot yoga is your jam. Spano suggests sipping a drink with electrolytes in between downward dogs.

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

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      This Full-Body Kettlebell Workout Is Your Go-To In A Packed Gym 

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      If you’ve spent more time queuing for a treadmill at the gym than Cher Horowitz has spent picking an outfit for school, it’s time to change things up. Most of the time, a packed gym means packed treadmills, spin machines and mismatched dumbbells. But the good news is that you can still score a full workout with one tool that gets very little attention: the humble kettlebell. This full-body kettlebell workout, created by personal trainer Aneeka Buys, is ideal for peak gym time – all you need is one light kettlebell and a small area of floor space. 

      Why This Full-Body Kettlebell Workout Is Perfect 

      This workout not only saves space and equipment, it’s also structured so that you can get the most out of it in a short space of time. Each move is a compound movement, essentially combining two or more workout moves in one. Compound movements mean you’re working more than one muscle group at a time, even though they’re technically only four exercises. Because a kettlebell is generally heavier than one dumbbell, it challenges your core by asking your trunk to compensate for the side carrying the weight. All the moves require core stabilisation and balance, so you’re strengthening and toning that tummy all the time. And by performing big strength movements, you’re building muscle mass, which will help increase your metabolism over time. Move slowly and steadily to maximise muscle activation and focus deeply on activating each muscle as you move. 

      Make It HIIT 

      To add extra spice or a cardio hit, alternate each set with cardio, like high knees, mountain climbers, jumping jacks, bunny hops or lateral jumps over the kettlebell. Go for 30 seconds and repeat. Thank us later. 

      READ MORE: Exactly How To Find The Right Exercise For Your Goals

      How To Pick A Kettlebell Weight 

      Start with a light kettlebell and only go heavier if you can perform all the moves with ease. Keep your core engaged throughout. Remember: this isn’t a race. The goal is to do as many reps as you can in the allotted 40 seconds with good form. If your form is slipping, slow down and do fewer reps.

      Do The Workout 

      Perform all the moves, in the order shown, following this pattern: 40 seconds’ work, 20 seconds’ rest. Once you’ve completed all the moves, rest for 30 seconds up to a full minute, depending on your fitness level, then start at the beginning again. Do five rounds in total.

      In-Out Jump Squat to Single Arm Press

      In-Out Jump Squat to Single Arm Press

      Start standing upright. 

      Then, jump out into a wide-legged stance and squat down. 

      Pick up the kettlebell at your feet and lift it overhead in a single-arm press-up. 

      Lower down to the ground (keep the core and glutes engaged!) and explode back up, switching legs together again, then back down to the squat. Keep going. 

      READ MORE: Three Moves To Progress From Modified To Full Push-Ups

      Crunch To Russian Twists

      Crunch To Russian Twists 

      Start lying down, lower back pressed into the ground, legs out with a slight bend in the knees. Reach arms above your head, holding your kettlebell. 

      Crunch all the way up, then twist your torso to the right, kettlebell slightly touching the floor. Twist left with the kettlebell. 

      Return to centre and lower back to the floor. Repeat. 

      Single-Legged Deadlift With Arm Raise

      Single-Legged Deadlift With Arm Raise

      Keep one leg lifted behind you, one on the floor, slightly bent. Hold your KB in the hand opposite standing leg. 

      Brace your core and hinge (don’t bend!) to lower your torso parallel to the floor, letting the kettlebell lower. 

      Lift back up with control, then raise the kettlebell to shoulder height, arms straight. Return to start and repeat.  

      Renegade Row To Single Arm Reverse Fly

      Renegade Row To Single Arm Reverse Fly 

      Get into a high plank position, pelvis tucked and core engaged. Place one kettlebell next to one hand. 

      With control, lift the kettlebell and lift it into a row, arms bent, core tight, no movement in body. 

      Lower KB, then lift into reverse fly, arms bent and lifting to your side (like a bird flapping its wings). 

      That’s one rep – return to start and repeat.

      READ MORE: This Full-Body HIIT Boxing Workout Is A Crazy Calorie Burner – No Gloves Needed

      Watch the workout, demonstrated by PT Aneeka Buys:

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