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      This Powerful Bodyweight Workout Tones It All – Fast

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      No gym? That’s no barrier to getting your sweat on. Get stronger with this fun bodyweight workout that you can perform in the comfort of your own home. The only piece of equipment that you’ll need is your coffee table or a bench.

      This all-over bodyweight workout was created by personal trainer and founder of Fit Best Training, Renché Seyffert.

      To complete this workout, work in intervals. For intermediate to advanced athletes (yes, you!) work with the 50/10 principle. This means you’ll work for 50 seconds, then rest for 10 seconds.

      If you’re a beginner athlete, use the 40/20 principle. Work for 40 seconds, then rest for 20. Rest for one minute after each round and aim to complete three to four rounds in total. We’ll warn you: it’s a doozy!

      Watch PT Renché Seyffert demo the moves, then read on for the technique notes.

      The Living Room Bodyweight Workout

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      1/ Single Leg Skater Sit Squats

      Stand in front of the edge of the coffee table on your right leg.

      Jump sideways to your left and land on your left leg in front of the left edge of the coffee table.

      Still only on your left leg, lower yourself down into a sitting squat, placing your bum firmly onto the table.

      Get back up by pushing from your left heel upwards, using your calf muscles, hamstrings and glutes.

      Jump to your right side and land on your right leg before lowering down into your sit squat. That’s one – keep going!

      READ MORE: Transform Your Legs With This 20-Minute Home Workout

      2/ Incline Push Up with Clap

      Get into a plank position with your hands on top of the table, shoulder-width apart.

      Keep your feet hip-width apart and bend your elbows as you lower your chest towards the table.

      With an explosive movement, push yourself away from the table, forcing your arms and upper body into the air and clapping your hands. Return to the starting position and repeat.

      3/ Plank Cross Tap to Bear Jumps

      Start in a plank position with feet hip-width apart, elevated on top of the table.

      With your hands on the floor, shoulder-width apart, jump onto all fours, then jump back into a plank.

      Tap the left foot to the right side underneath the body.

      Move back to the plank position and tap the right foot to the left side underneath the body.

      READ MORE: Can Wearing Wrist Weights On A Walk Really Tone Your Arms? We Asked A Fitness Expert

      4/ Tricep Dip – Alternating Toe Tap

      Get into a tabletop position facing the ceiling with your hands on the table, keeping your feet on the floor.

      Bend your elbows as you lower yourself towards the floor.

      Straighten your arms to move back up to the starting position. Ensure that you use your arms to perform the movement and not your hips or legs.

      Once back to the starting position, tap your left hand with your right foot. Repeat on the other side.

      5/ Side Plank Hip Dips on Right

      Stand in a side plank on your right elbow.

      Raise your left leg on the table and ensure the right leg is suspended in the air, under the table surface.

      Dip your hips towards the floor and back up. Repeat on the other side.

      READ MORE: This Beginner Callisthenics Workout Builds Serious Strength & Mobility

      6/ Step Up Reverse Lunges

      Start by standing with both feet on top of the table.

      Slowly step back with one of your legs into a reverse lunge.

      Make sure both knees are bent and your back is straight. Ensure that your knee (of the foot in front) does not go over your toes.

      Bring back your leg to the starting position and repeat on the other leg.

      Once you have found your rhythm and balance, you can speed it up a little and add a hop on top of the table when changing your legs.

      7/ Elevated Sit-Ups

      Start by lying flat on your back on the floor and place your feet and calves on table.

      Extend your arms over your head using your abdominals, as you lift your upper body and crunch down so that your hands can touch your feet.

      Slowly lower yourself back down to the floor to the starting position and repeat. More

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      This Beginner Callisthenics Workout Builds Serious Strength & Mobility

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      If you’ve ever watched gymnast Caitlin Rooskrantz perform gravity-defying feats, you’ve probably wistfully imagined yourself being *that* strong and flexible. The truth? Those fabulous moves are built on callisthenics: the body-weight workout style that prioritises using your own body as the weight. Practising body-weight moves is an effective way to build functional strength and sculpt sexy, lean muscle tone. And, in case the title didn’t clue you in, you can start as a total beginner and still feel like Simone Biles. Ahead, reasons to tap into callisthenics workouts and the moves to start with.

      Why callisthenics workouts are so good

      You can do it anywhere, anytime

      The great thing about body-weight training (or a callisthenics workout, as it’s technically called) is that you can do it pretty much anywhere with minimal equipment. That’s because you’re using your own body weight as the load and gravity to create resistance. Also, most of the time, you don’t need to move very far, so it can be done in relatively small spaces, depending on what you’re doing.

      It builds killer abs

      There’s a lot of balance and stabilising required in body-weight moves, so your core will work overtime (yay, abs!) Plus, having this improved stability means less falling around in the long run, making you sturdy and strong.

      Callisthenics sculpts your upper bod

      All the pulling and pushing you do with your upper body will sculpt your back, arms and shoulders. If you’re aiming to try a pull-up or handstand, these moves will help you reach those goals.

      How to do this beginner callisthenics workout

      These moves, from Tim and Jacko of the training community School of Calisthenics,  are ideal as callisthenics for beginners starting body-weight training. And all they require are a floor with a cushioned surface (like an exercise mat, carpet or grass), a wall and something to hang from. We’ve used gymnastic rings, but a straight bar at your local park will also work fine.

      Tim and Jacko from School of Calisthenics, with trainer Hayley Ryan, show us how to master these moves…

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      1 Frog Stand

      This foundational move helps you build the upper-body strength and balance that you’ll need for more advanced body-weight moves like freestanding handstands. If you find your feet can’t lift off the ground, that’s totally fine. Over time, you’ll build enough strength to lift them!

      2 Wall Walk

      As adults, we don’t spend much time upside down, so this is a fun challenge. Keep your core braced and only go as far as you feel comfortable, but aim to walk a bit closer to the wall every time.

      3 Dead Bug

      This body-weight move from Pilates works different core muscles simultaneously, strengthening your stabilisers, lowering your injury risk and improving your coordination. Be sure to keep your lower back glued to the floor at all times.

      4 Hollow-Body Hold

      Kind of the upside-down cousin of a plank, this isometric body-weight move (holding a single position; not moving) targets your whole core from multiple directions. It’s brilliant for building core strength, as well as body position patterning to protect your lower back in other exercises. The goal is to create a bowl shape with your body. Again, keep your lower back glued to the ground at all times. See how long you can hold it for.

      5 Hollow-Body Rock

      This is a classic example of how a body-weight move can turn into a fun game. Once you can do the hold for 10 seconds without breaking form, the goal is to rock back and forth like a rocking horse, while in that hollow-hold position. Way easier said than done.

      6 Skin The Cat

      You might need a few practice rounds to really nail this, and that’s ok. It’s a good idea to warm up the shoulders before attempting this one (check out this warm-up you can do with a broom). Then, see how many reps you can knock out. Even if you can’t skin the entire cat, you’ll still get a top callisthenics workout.

      Try these workouts next: More

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      Did you know chronically high cortisol can disrupt sleep? 5 ways to combat it

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      Life

      by Ruman Baig
      1 min ago

      Feeling frazzled? You’re not alone. Daily pressures can send cortisol, the body’s stress hormone, into overdrive.
      For women, chronically high cortisol can disrupt sleep, worsen PMS symptoms, and even contribute to weight gain. But don’t despair! Here are 5 science-backed strategies to keep your cortisol levels in check and your well-being soaring:
      Power Down for Power Up

      Sleep is the ultimate stress soother. Aim for 7-8 hours of quality sleep each night. Create a relaxing bedtime routine, including winding down electronics at least an hour before bed.
      Why it Works: According to a study published in the National Institutes of Health (NIH) journal Psychoneuroendocrinology, just one night of short sleep can significantly elevate cortisol levels.
      Breathe Deeply, De-Stress Completely

      Deep breathing activates the relaxation response, a natural antidote to cortisol’s fight-or-flight effects. Practice belly breathing for just 5 minutes daily. Inhale slowly through your nose, feeling your belly expand. Exhale slowly through pursed lips.
      Science Says So: A review published in the journal Frontiers in Psychology highlights the effectiveness of deep breathing in reducing cortisol levels and promoting relaxation.
      Nourish Your Body, Tame Your Stress

      A balanced diet rich in fruits, vegetables, and whole grains provides sustained energy and minimizes blood sugar fluctuations that can trigger cortisol spikes. Limit processed foods, sugary drinks, and excessive caffeine, which can worsen anxiety and stress.
      Move It or Lose It (the Stress, That Is!)

      Exercise is a potent stress reliever. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Physical activity helps burn off stress hormones and promotes the production of feel-good endorphins.
      The Science of Sweat: A meta-analysis published in the journal Sports Medicine concluded that regular exercise is an effective strategy for reducing cortisol levels and improving stress management.
      Connect and Be Kind

      Social connection is a powerful buffer against stress. Nurture relationships with loved ones, engage in activities you enjoy, and consider volunteering. Acts of kindness boost both your mood and the well-being of others, creating a positive feedback loop.
      By incorporating these tips into your daily routine, you can effectively manage your cortisol levels and cultivate a calmer, healthier you. Remember, consistency is key. Be patient, celebrate your progress, and enjoy the journey to a more balanced and stress-free life!
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Unsplash, Pexel & feature image: @xun1020 More

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      Where to try the best high intensity workouts in Dubai

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      Life

      by Sarah Joseph
      3 hours ago

      VIEW GALLERY/ 5 IMAGES
      Want to break a sweat and burn those extra calories? Then High Intensity workouts are the best form of exercise to go the extra mile.
      High-intensity workouts are designed to push your body to its limits by incorporating short bursts of intense activity followed by periods of rest or lower-intensity exercise.
      Overall HIIT, or high-intensity interval training, refers to repeated sets of intervals that are between five seconds and a minute long, with a relatively short rest period.
      The main type of workouts include:
      High-Intensity Interval Training (HIIT)
      Alternates between high-intensity exercises and short recovery periods.
      Circuit Training
      Combines strength and cardio exercises performed back-to-back with minimal rest.
      HIIT Cycling
      Pedal your way to that heart-pumping rush. HIIT cycling workouts, on the other hand, can make the time fly as you challenge your body and mind with various effort levels, work intervals, and recovery breaks.
      What are the overarching health benefits?
      Improved Cardiovascular Health
      HIIT can help improve the efficiency and strength of your heart. Also, Regular high-intensity workouts can reduce resting blood pressure.
      Enhanced Metabolism
      HIIT boosts your metabolism and keeps it elevated for hours after exercise, helping you burn more calories even at rest. These workouts are effective at reducing body fat.
      Time Efficiency
      HIIT sessions are typically shorter than traditional workouts, making them ideal for busy schedules. Despite the shorter duration, HIIT can provide significant fitness benefits in less time.
      Improved Muscle Tone and Strength
      High-intensity workouts often include resistance training, which helps build and tone muscles. These exercises can improve overall strength and endurance.
      Better Insulin Sensitivity
      HIIT can enhance insulin sensitivity, which helps your muscles use glucose more effectively. Improved insulin sensitivity lowers the risk of type 2 diabetes.
      Enhanced Athletic Performance
      HIIT can increase your maximal oxygen uptake, improving your endurance and performance in other physical activities. Overall, it can improve speed and power.
      Mental Health Benefits
      Intense exercise releases endorphins, which help reduce stress and improve mood. HIIT can improve brain health and cognitive functions such as memory and learning.
      So, if you’re looking to burn those calories, Dubai has a host of venues that work for both beginners and experts.

      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature Image: Unsplash @malikshibly More

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      Can Wearing Wrist Weights On A Walk Really Tone Your Arms? We Asked A Fitness Expert

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      The hot girl walk is about to get hotter—and maybe a little retro. When Kate Davidson posted a simple Sunday morning vlog, filled with skincare, her furry friends and the farmer’s market, to TikTok, her super-toned arms ended up stealing the spotlight. In a subsequent video that racked up five million views, she dropped her secret and it’s simple: wrist weights.

      Kate Davidson – Toned Arm Trend

      Davidson credited wearing the 500g wrist weights on her daily walks for her sculpted upper-body physique, and naturally, the rest of the internet was influenced to give them a try, myself included.

      While many shared their excitement about this “lazy girl hack” for toned arms, others in the comment section had concerns that wrist weights are bad for joint health. But, as long as the weight isn’t *too* heavy, your joints should be okay. “A very heavy weight on a weak wrist can be harmful in that it can put undue strain on your joints, but that’s about it,” says Claudette Sariya. So, you’ll just want to make sure you’re not overloading your wrists with too much weight.

      But, how much of a difference will wrist weights make? Here’s what you need to know about incorporating wrist weights into your hot girl walks and beyond.

      Meet the expert: Claudette Sariya, CPT, is the founding instructor at SOLE Fitness and a coach at F45 Training.

      Benefits Of Wrist Weights

      The cult-fave Bala Bangles are a modern take, but wrist weights have been popular since the 1970s and 80s. They’re versatile and can be used at any time, whether you want to strap them on while you’re doing household chores, at a barre class, or on a walk or run, says Sariya. They add resistance and therefore up the intensity of any activity and help build muscular endurance.

      Wrist weights can help your arms look more toned, but not for the reason you might think. “Using weights while walking won’t help you build muscle,” Sariya says. Instead, by adding weights to your walking routine, you’re making the activity a little bit harder and increasing your caloric burn, even if just by a little bit.

      While you may see the benefits of wearing wrist weights on your arms, it’s not because wrist weights can spot reduce fat (this isn’t possible, Sariya says). Since your arms don’t store most of the body’s fat to begin with, that’s one of the first places you’ll notice a difference, Sariya explains.

      Nordik Beauty Fitness Wrist & Ankle Weights

      OTG Weighted Bangles

      How To Use Wrist Weights While Walking

      The beauty of wrist weights is that they’re easy to use. After you’ve strapped them to your wrists, you’re ready to take them out for a spin. Before you get started, you can also do some wrist rolls to warm up your joints. In order to maximise their benefits, keep your elbow bent at a 90-degree angle, similar to how you hold your arms while running, advises Sariya. And, “if you feel comfortable and coordinated, you can add in bicep curls to get an extra boost,” she says. Overall, the more you move with intention, the more of a difference you’ll see, says Sariya. You can also slowly increase your weights for an additional burn, as long as they’re not too heavy.

      As for how often you should use your wearable weights, incorporating them into your preferred form of cardio (so, in Davidson’s case, her walks) twice a week for about 40 minutes is a great place to start, says Sariya. Since wrist weights are not an effective way to build muscle, you should also do strength training if you’re looking to really take your arms to the next level.

      READ MORE: Step Into Your Best Shape With The WH Walking Challenge

      When should you see results?

      There’s not one timeframe for when you can expect to see results from walking with wrist weights because it varies based on things like starting fitness level and the intensity of your walks. (If you’re a fitness newbie, the good news is results might appear quicker than for someone who is already hitting the gym multiple times a week.)

      While the added weight on a walk gives you a little boost by driving your heart rate up and working more muscles, the timeframe for results is actually still pretty similar to walking without them. But, if adding this accessory is the inspiration and excitement you need, wrist weights can be a great way to spice up a stale walking routine—I know they spiced up mine.

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

      This article written by Olivia Luppino first appeared on Women’s Health UK. Additional product recommendations by the Women’s Health SA team. More

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      Transform Your Legs With This 20-Minute Home Workout

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      It’s safe to say that we’ve all found different ways to make home workouts work for us. You could be using a tin of beans as weights or your broom has magically turned it into a barbell.  Either way, we’re working on our fitness! If you have equipment at home but haven’t used any of it, I’d like to introduce you to your new best friend — the resistance band.

      At first glance, this piece of exercise band looks like nothing but a band, but this baby can make your body stronger and firmer without lifting weights. Health Coach, Online Trainer, and Bikini Pro Athlete, Andene Thomson shows us how we can transform our legs with a resistance band in just 20 minutes.

      20-Minute Resistance Band Workout

      Time: 20 Minutes | Equipment: Resistance Band | Good For: Quads, glutes, hamstring, and calves

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      Warm-Up

      50 reps x Knee-Banded Squats with Abduction

      Place the resistance band above your knees, with your feet hip-width apart (A). Lower yourself down (as if sitting into a chair) keeping the weight in your heels and sink down into your squat (B). While in your squat position, open the legs as you feel the tension from the band (C). Return to standing by pushing your heels into the ground (D). Remember to engage those glutes!

      Exercise 1

      1/  Knee-Banded Kickbacks (4 x 15 each leg)

      Place the resistance band around your thighs with your feet hip-width apart, keeping your core engaged (A). Shift weight into your left leg, so there is tension in the band (B). Squeeze your core as you kick your right leg back (C).

      2/ Knee-Banded Side Abduction (4 x 15 each leg)

      Place the resistance band around your thighs, while keeping your core engaged (A). Lift your outer leg up and straight out to side as far as possible, before bringing your leg to the starting position (B). That’s one rep!

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

      Exercise 2

      1/ Knee-Banded Dumbbell Split Squats (4 x 15 each leg)

      Grab a dumbbell and hold it at your sides (A). Lower your hips until your front thigh is at least parallel to the floor. Push through your front heel, and extend the hips and knees to return to the starting position (B). That’s 1 rep. Don’t forget to change legs!

       2/ Knee-Banded Forward and Back Jump Squats (4 x 12 each way)

      Start with your feet hip-width apart, keep your knees soft as you tuck into a low squat position (A). Jump over a small step, rope or a towel to intensify, before jumping back again (B).

      Exercise 3

      4 x 20 reps Dumbbell Lying Leg Curls

      Start by lying flat on your stomach (A).  Place the dumbells between your feet and extend legs all the way back (B). Be careful not to arch your spine as you extend your legs back, then repeat the move (C).

      Exercise 4

      1/ Sumo Deadlifts (4 x 15 reps)

      Position your feet shoulder-width apart as your toes point out at an angle (A). It’s important not to round your lower back for this one. Grab hold of your weights with both hands as you lower your body down, keeping your core engaged, before returning back to starting position (B).

      2/ Knee-Banded Sumo Squat Pulses (4 x 20 reps)

      Get the resistance band on and start with your legs opened wide to the sides (A). Keep the shoulders directly over your hips and your knees are in line with your feet (B). Go for small pulses up and down (C).

      READ MORE: Use These 5 Resistance Band Moves To Ease Knee Pain

      Finisher

      Knee-Banded Double Pulse Sumo Squats

      Start with your legs opened to the sides and your toes turned slightly outward (A). As low as you can, take on a squat position as you make small pulses up and down (B). More

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      6 Workout Moves You Can Actually Do With Your Dog

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      Working out with your dog doesn’t just benefit your health. It can be a real treat for your pet – and for you. “A dog is the best motivator you’ll ever have,” says Tricia Montgomery, founder and president of K9 Fit Club, a fitness club for people and their pets. “All they want to do is spend time with you and please you,” she says. “They look forward to it.” And although they won’t judge you for skipping workouts, it’s tough to say no when you have to face a wagging tail.

      Montgomery created this 30-minute circuit, which alternates between cardio and body-weight training moves, to give you and your canine a heart-pumping full-body workout.

      The only equipment you need is your leashed four-legged friend. Holding the leash, warm up together with a minute-long power walk, then perform high knees and butt kicks until you feel loose. Standing in place, perform arm circles while your dog stands next to you until your shoulders feel warmed up.

      Then repeat the following circuit three times, two to three times per week:

      Rover’s reverse lunges with paw

      Tell your dog to sit. Then face him with your feet together. Step back with one foot so that your front leg is bent at a 90-degree angle with your knee directly above your ankle. At the bottom of each lunge, ask your dog for his paw to “shake.” Release the dog’s paw as you stand to return to your starting position. Repeat on the other side, and ask your dog for his other paw. Repeat for 20 reps.

      NOTE: If your dog doesn’t know how to “shake” or won’t do it 20 times, pat him on the head instead.

      READ MORE: Are Stiff Joints Affecting Your Pet This Winter?

      Sit-and-stay side shuffles

      Holding the leash so your dog moves with you, perform a side shuffle across the room or workout area. Then, facing the same direction, shuffle back to your starting position. Repeat 10 times.

      Paws push-ups

      Ask your dog to sit or lie down next to you while you get into push-up position. Keeping your abs tight, and elbows tucked into your sides, lower your body until it hovers above the ground, then push back up. Do as many as you can, dropping from your toes to your knees if needed. While you recover, have your dog do five Doggy Push Ups: Tell him to sit, then lay down five times.

      READ MORE: What You Really Need To Know About Running For Weight Loss, According To Experts

      Waggin’ wall sit

      With your back against a wall, sit so your knees are bent at a 90-degree angle. If your dog is small, hold him. If your dog is large, ask him to put his paws on your lap to increase the challenge. Hold the wall sit for up to one minute.

      High-paw knees

      Perform high knees back and forth across the room or outdoor space while your dog walks or jogs next to you. Repeat for one minute.

      Puppy planks

      With your dog laying next to you, get into push-up position on your toes or knees with your elbows under your shoulders. Tighten your core and make sure your butt is aligned with your shoulders so your body forms a straight line. Hold for up to one minute while breathing normally. More

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      Consider This Yoga HIIT Workout A Total-Body Shred

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      Yes, yoga HIIT exists! Like strength-training moves, it’s possible to up the ante and turn your yoga flow into a sweaty interval training session. How? By upping your pace. Yoga works particularly well for this, since each pose is meant to flow into the next, creating a pacey workout that gets your heart racing.

      Plus, every move is done without a single weight, so you’re able to use your own body weight to strengthen your muscles. But don’t be fooled: this challenging flow, while mostly bodyweight, can up your heart rate and doubles as a hybrid strength-cardio workout.

      How to do this yoga HIIT workout

      Personal Fitness Trainer Phia-Lee Rabie came up with this workout. Each move blends into a circuit that you can repeat four or five times, making up a complete total-body workout. You’ll engage your core and tone your arms and legs.

      To complete the yoga HIIT workout, do each of the five exercises for 40 seconds and take 20 seconds rest. Repeat for four or five rounds.

      Move 1

      Start in a down dog position and from there, move to plank, pulling the right knee to chest.

      Allow the right leg to move to a down dog split. From there, your right leg comes back to plank, knee to chest ending in down dog. Repeat the sequence on the left side, alternating for 40 seconds.

      READ MORE: Exactly How To Train For A Handstand Or Pull-Up, Per Experts

      Move 2

      Start in an upward-facing dog position. Jump or step to a resting squat position placing your hands on the floor.

      Jump or step to an upward-facing dog position and repeat for 40 seconds.

      Move 3

      From a down dog position, bend your knees and sit back onto your heels.

      With your right leg, step out into a low lunge keeping your left hand on the floor. With your right arm, reach up to the sky forming a straight line from one hand to the other and feel the nice stretch in your spine.

      Bring the right hand back to the ground. Step your leg back and return to the bent-knee downward-facing dog. Repeat everything on the left side, alternating for 40 seconds.

      READ MORE: This Scalable HIIT Workout Will Be Your New Go-To For All-Over Gains

      Move 4

      From a forward fold starting position, walk out on your hand to a plank.

      Lower your body to perform a push-up in a ripple-like manner with your hips first.

      Walk back to forward fold. Do one quick jump or step to plank and back.

      Keep repeating the flow for 40 seconds.

      Move 5

      Lie on your back with feet apart and arms overhead.

      Do a crunch or sit-up while lifting both legs, reaching your hands to toe-tap. Knees may bend, depending on your flexibility. Keep the rhythm for 40 seconds.

      For detailed demos of the moves, watch PT Phia-Lee do the moves here:

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      Try these workouts, too: More