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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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      This Totally Explosive Workout Will Help You Burn Fat In No Time At All

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      Want a shortcut to fat burning? Two words: progressive plyometrics. This total-body explosive workout from Shaun T, Insanity creator and author of T Is For Transformation, includes lots of jumping (the plyometric part) and builds in intensity (the progressive part) to give you great results fast.

      The routine gets harder as your body “wakes up” on a neuromuscular level. In other words, as you warm up and become more coordinated, you’re better prepared for the next move. Plyos (any explosive workout) spike your heart rate to burn serious kilojoules while activating your fast-twitch muscle fibres to improve strength. Because your upper- and lower-body muscles are working in tandem, your deep core muscles fire over time.

      The Workout

      Time: 15 MinutesEquipment: None

      Instructions: Do this circuit in order, performing each exercise for one minute before moving on without resting. After you’ve completed all four moves, rest for up to one minute, then repeat twice for three total sets. Let the fat-burning begin…

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

      1. Back fly with alternating knee-up

      Stand, then jump your feet out slightly wider than your shoulders as you bring your arms out to the side to form 90-degree angles, squeezing your shoulder blades together (A). Hop on your left leg as you lift your right knee up to your torso; bring your elbows toward your thigh (B). Lower your leg; repeat on the other side. That’s one rep; continue alternating.

      2. Lunge with core rotation

      Start in a lunge, with your right leg bent at 90 degrees and left leg extended behind you, and place both hands next to the inside of your right foot (A). Lift your torso as you bring your hands to shoulder height and twist to the right (B). Lower your hands to return to start; repeat on the other side. That’s one rep; continue alternating.

      READ MORE: These Strength And Cross-Training Workouts Will Improve Your Running

      3. Sumo squat jump with alternating punch

      Start in a sumo squat with your feet wider than your shoulders and your toes pointed out, elbows bent and palms facing you just below your chin (A). Jump off the floor as you push your left arm directly in front of you (B), then bring your hand back toward your face to return to start. Repeat on the other side. That’s one rep; continue alternating.

      4. Jump lunge to squat

      Start in a lunge with your left leg in front and knees bent at 90 degrees, elbows bent (A). Jump as you switch your arms and legs, landing in a lunge with your right foot forward (B). Jump to bring your feet parallel as you lower into a squat; touch the floor (C). Step your left foot back; repeat on the other side. That’s one rep; continue alternating.

      READ MORE: A Quick Resistance Band Arm Workout You Can Do At Home

      Excerpted from the Women’s Health Little Book of 15-Minute Workouts. 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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      DIY Your Own Butt Workout At Home With These 15 Moves From A Trainer

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      Let me take a wild guess, building a stronger booty is on your agenda for your workouts. What you might not realise is that targeting the glutes does way more than perk up your peach. “It’s a major stabiliser and it’s also the biggest muscle in the body,” says Leigh Weissman, CPT, a certified personal trainer, nutrition coach and glute specialist. “The glutes control a lot of your pelvic function and the hips.”

      That means your glutes help you do everything from walk, sit and bend throughout your day. And you’ll start to notice a boost in your athletic performance, as well. “If you are a practising athlete, you’ll sprint faster and turn quicker,” says Weissman. “In yoga, it can help you balance in specific poses.” Plus, when your glutes are strong, you can better strengthen and protect your back, hips and core—all of which are huge for balance and stability. Truly everyone can benefit from a butt workout and do it right at home to boot.

      Meet the experts: Leigh Weissman, CPT, a certified personal trainer, nutrition coach and founder of Leigh Taylor Method for building strong glutes. Suki Clements, CPT, RYT, is a New York City-based yoga teacher and former professional dancer.

      The Muscle Science

      Understanding all the muscles that make up your booty can help you work your rear more effectively. The gluteus maximus, gluteus medius and gluteus minimus muscles along with a slew of other smaller muscles, like the piriformis (located about where the heel of your hand lands if you put it in the back pocket of your jeans), are all part of your behind.

      The key to getting in a good butt workout at home (and reaping all of these full-body benefits) is to move slowly and with control so that you work your glute muscles—and don’t stress out your lower back. To keep your focus on your butt, engage your core and exhale through the challenging part of every exercise. When you shorten the muscle in an exercise, you should start to feel a burning sensation. If you’re lengthening the muscle, look for a stretching feeling to know you’re activating the area, says Weissman.

      The Workout

      Use the 15 exercises below to create your own butt workout at home. All you need is a mini resistance band and a set of dumbbells!

      As long as you recover well (think plenty of stretching and foam rolling), you can work out your butt up to three times a week.

      Equipment: resistance band, dumbbells | Time: 20 minutes | Good for: glutes

      Instructions: Choose up to five of the exercises below. Complete the indicated number of reps for each, then rest for 15 seconds and continue on to the next. Once you’ve completed all five exercises, rest for one minute, then repeat the entire circuit twice more for a total of three sets.

      Standing Glute Kickback

      Why it rocks: This move isolates one side so you can really feel the burn. Working one side allows you to recognise and fix strength imbalances, says Weissman.

      How to:

      Stand with weight on left foot and right leg long behind body with toes pointed and resting on floor.

      Bend left knee slightly and hinge at hips to lower torso forward.

      Clasp hands in front of body. This is your starting position.

      From here, engage right glutes to kick straight right leg back and up until nearly parallel with floor. Slowly and with control, reverse the movement to return to start. That’s one rep. Perform 10 to 12 per side.

      Pro tip: Engage core throughout the movement to prevent lower-back strain and keep the emphasis on glutes. Use a looped resistance band just above your knees to level this one up.

      Supported Single-Leg Deadlift

      Why it rocks: The supported single-leg deadlift is an introduction for people who have a challenging time performing a full single-leg deadlift. It also helps you to understand how to do a hip hinge before just going into a full single-leg deadlift.

      How to:

      Start standing on left leg with a weight in right hand, palm facing toward thigh and left arm by side.

      Step right leg a few feet behind body, lift heel and press right toes into the floor for balance. Keep left leg slightly bent.

      Lean forward, hinging at the hips with a flat back while lowering the weight toward the floor.

      Drive into the left heel to return to the standing position. That’s 1 rep.

      Hip Thrust

      Why it rocks: Working the hips in this position gives you the biggest strength boost, says Weissman. Science is there to support it, too, according to a Journal of Sports Science & Medicine study.

      How to:

      Sit with feet flat on the floor in front of a couch or stable chair.

      Place forearms flat on surface so elbows point back and fingers point forward.

      Lift seat up off floor and walk feet out until planted slightly beyond knees. This is your starting position.

      Push through heels and engage glutes to extend hips up until body forms a straight line from shoulders to knees.

      Reverse the movement to return to start. That’s one rep. Perform 10 to 12.

      Pro tip: To maximise glute engagement, press knees slightly outward throughout the movement. For an extra challenge, place a looped mini-band just above your knees or add a weight at the hips.

      READ MORE: This Quick 10-Minute Butt Workout From A Trainer Will Grow Your Glutes Fast

      Good Morning

      Why it rocks: This move is a great way to feel a stretch in the glute muscles, says Weissman. To take it up a notch, she suggests adding resistance with a band or dumbbell.

      How to:

      Start standing with feet hips-width distance apart (or slightly wider) and hands clasped behind your head.

      Bend knees slightly, engage core, draw shoulders back and keep neck long, then hinge at hips to push seat back while lowering chest forward until parallel to floor.

      Keeping weight in heels, slowly reverse the movement to return to start. That’s 1 rep. Perform 10 to 12 reps.

      Pro tip: Hold a dumbbell behind neck to increase the intensity.

      Romanian Deadlift

      Why it rocks: An RDL is a great way to level up from a Good Morning because it adds resistance and intensity with the dumbbells, says Weissman.

      How to:

      Standing with feet shoulder-width apart, holding dumbbells in hands with palms facing thighs.

      Keeping back straight, hinge at the hips and focus on sending hips and butt back as you lower the dumbbells toward the ground.

      Engage glutes and rise back to standing, locking hips out at the top. That’s 1 rep. Perform 10 to 12 reps.

      Banded Glute Bridge

      Why it rocks: This has all the benefits of a bodyweight glute bridge, but you also engage the hips more with the band.

      How to:

      Wrap a resistance band around thighs and lie face up with knees bent and feet on the floor about a foot away from butt.

      Brace core, then press into heels and squeeze glutes to lift hips up toward ceiling while pushing upper back into floor.

      Pause in this position and expand the band by pressing knees apart.

      Reverse the movement and return to start. That’s 1 rep. Perform 10 to 12 reps.

      Pro tip: To make this more challenging, hold a dumbbell on top of hips.

      READ MORE: This Full-Body Bodyweight Workout Builds All The Muscle

      Banded Clam Shell

      How to:

      Start lying on right side on a mat with upper body propped up on right forearm, right elbow below right shoulder.

      Stack left foot over right with legs bent at 90 degrees and heels in line with glutes.

      Place left hand on top hip. This is your starting position. Without moving hips or disconnecting feet, engage outer left glutes to drive left knee straight up toward ceiling.

      Reverse the movement to return to start. That’s 1 rep. Perform 10 to 12 reps, then switch sides and repeat.

      Pro tip: Keep hips stacked and avoid rolling backwards when lifting top leg. You can also place a looped resistance band just above the knees to level this one up.

      Why the move is effective: “You’re isolating one side of the hip,” says Weissman. “So it’s a nice contraction where people tend to have that natural hip dip.”

      Bulgarian Split Squat

      Why it rocks: This is one of Weissman’s go-to exercises for all her clients. “This causes the glute medias to fire up to help stabilise the pelvis,” says Weissman.

      How to:

      Stand in front of a low bench or platform with feet hip-width apart.

      Place left foot onto the platform behind you, gently resting the top of the foot to stabilise. The distance between you and the elevated surface can vary depending on your experience and range of motion.

      Engage core and glutes and lower down with control. Stop when back knee hovers just off the ground, or as low as is comfortable for your range of motion.

      Drive through front foot and squeeze glutes as you stand back up. That’s 1 rep. Complete 10 to 12 reps, then switch sides and repeat.

      Curtsy Lunge

      How to:

      Stand with feet hip-width apart.

      Take a step back with left leg, crossing it behind right. Bend knees and lower hips until right thigh is nearly parallel to the floor. Keep torso upright and your hips and shoulders as square as possible.

      Return to start. Repeat on the other side. That’s one rep.

      READ MORE: Boost Your Morning Routine With This Easy 15-Minute Yoga Flow

      Glute Kickback

      Why it rocks: This tabletop setup allows your upper body to help with stabilising your hips while you focus on working the glutes one side at a time.

      How to:

      Start on all fours with shoulders stacked over wrists and back flat, toes tucked, and knees under hips.

      Keep core tight, shoulders and hips square and foot flexed, then squeeze glute and kick the right knee back in line with the hip.

      Reverse the movement to return to start. That’s 1 rep. Perform 10 to 12 reps, then switch sides and repeat.

      Pro tip: Imagine you’re trying to stamp the sole of your foot on the wall behind you and move from the hips, not the lower back.

      Isometric Banded Glute Bridge

      Why it rocks: “This is a good move if you just want to feel what it’s like to squeeze the glute and feel that contraction,” explains Weissman.

      How to:

      Lie on back with knees bent and feet on the floor 12 to 16 inches from butt.

      Brace core, then press into heels and squeeze glutes to lift hips towards ceiling. Maintain space between chin and chest and keep upper back pressed into floor.

      Hold the elevated position with glutes engaged for 5 seconds. That’s 1 rep. Perform 5 reps.

      Fire Hydrant

      How to:

      Start on all fours with wrists stacked directly under shoulders and knees over hips.

      Draw belly button to spine and, keeping back flat, lift the right knee so it is in line with the right hip.

      Return to start. That’s one rep. After 20 seconds, switch to the other side.

      READ MORE: This 15-Minute Full-Body Weighted Workout Tones Every Inch

      Lateral Lunge with Balance

      Why it rocks: “This is great for the overall health of your hips,” says Weissman. She adds that you can also use this move to measure your progress and see your strength improve over time.

      How to:

      Stand with feet hip-width apart, hands at sides.

      Take a big step to the left, then push hips back, bending left knee and lowering body until left knee is bent to 90 degrees.

      Push back to an upright position, lifting left knee up and into the chest. That’s 1 rep. Perform 10 to 12 reps, then switch sides and repeat.

      Pro tip: Keep weight in heel of bending leg to fire up glutes.

      Split Squat

      Why it rocks: This move allows you to work the muscles that help you walk and how your body moves in everyday life, says Weissman.

      How to:

      Start standing with hands at sides or clasped in front of chest and legs staggered so left is forward and right is back with right heel raised.

      With torso upright, bend knees and lower until legs both form 90-degree angles.

      Press through left foot to return to standing position. That’s 1 rep. Perform 10 to 12 reps, then switch sides and repeat.

      Pro tip: When in the lowest position, hover back knee off the floor to keep lower body under tension. Hold dumbbells to increase the intensity.

      Alternating Step Up

      Why it rocks: You can play with tempo and create multiple variations of this move, says Weissman. “If you’re doing it with bodyweight, slowing down that step down is how you get the most bang for your buck.”

      How to:

      Stand with feet hip-width apart in front of an elevated surface or step.

      Lift left foot and step onto the elevated surface.

      Press into left foot and lift right leg up to chest, lengthening the glute.

      Step the right foot back to start and bring the left to meet it.

      Then, switch sides and repeat. That’s 1 rep. Continue alternating for 10 to 12 reps.

      This article by Jennifer Nied and Sabrina Talbert was originally published on www.womenshealthmag.com. More

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

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      You already know that cardio is good for you. Research has long shown that revving your heart rate regularly can keep your cells and blood sugar healthy, strengthen your ticker, boost your mood and so much more. Luckily, reaping the benefits is super simple; like, “don’t even have to leave the house” simple. Even without any equipment (or even all that much space), you can score a killer cardio workout at home with just a few moves.

      My go-to bodyweight exercises light up all of the major muscle groups and get my heart pumping. In addition to boosting cardiovascular endurance (meaning I can keep sweating for longer), they also develop agility (which is key for feeling quick and athletic) and core strength (a must-have for anyone who wants to be all-around fitter).

      Though these moves are totally beginner-friendly, make sure to keep your core engaged, back straight and to land from any jumps with bent knees, toes facing forward and ankles flexed.

      You can use these cardio moves to add a little extra intensity to any workout at the gym — or string them together to create your own home cardio workout. Depending on the rest of your workout routine, I recommend doing a DIY home cardio workout at least three times a week.

      Here’s how to turn my go-to moves into a quick (but sweaty) cardio session you can do from your living room with just a timer — and zero equipment.

      Time: 10–15 minutes

      Equipment: noneGood for: cardio, core, lower body, shouldersInstructions: Choose 3 to four exercises from the list below. Perform each for 30 seconds to one minute, then continue onto the next. Once you’ve finished all exercises, rest for 15 to 30 seconds, then repeat for 3 to 4 total rounds.

      1. Lateral High Knees

      How to: Start standing on left leg (knee slightly bent) at bottom of mat facing sideways, right leg bent with knee in line with hip, left arm straight and side and right arm bent, hand in front of chest. Step right foot out and down to the floor while picking left knee up to hip height and switching arm positions. Continue alternating feet while moving to the right for three high knees then reverse the movement to return to start. Continue alternating until time runs out.

      Modifications: Slow this exercise down to nail proper form before speeding up your hop-steps.

      2. Skaters

      How to: From a standing position, shift weight into left foot and reach right hand down to the floor while bending right knee to hover bent right leg behind left leg. Torso should be parallel to the floor and right arm extended straight out at shoulder height. That’s your starting position. Push through left foot to jump laterally to the right, while switching arms to land with right foot planted, left leg bent and hovering behind right and left fingers touching the ground. Continue alternating until time runs out.

      Modifications: To make this move easier on your balance, tap back toes to the floor instead of hovering foot.

      3. Fast Feet With Punches

      How to: Start standing with feet slightly wider than hips, knees softly bent and arms bent with fists up at chin height. Take small, quick, alternating steps with feet while at the same time, extending arms in an alternating pattern to perform quick punches. Continue alternating until time runs out.

      Modifications: To nail the coordination required for this one, start with either just the fast feet or punches.

      READ MORE: This Cardio Abs Workout Takes Only 20 Minutes But Works All Your Major Muscles

      4. Tuck Jumps

      How to: Start standing with feet under hips and elbows bent so hands are straight in front of chest, palms facing down. Engage core, squat down slightly and push off the floor with both feet to jump upwards, lifting knees to tap hands at the top of the movement. Land softly with a slight bend in knees. Continue jumping until time runs out.

      5. 180 Squat Jumps

      How to: Start in a squat position with butt back, thighs about parallel to floor, back flat and arms bent with fists up at chin height. Push through feet and extend arms and legs to jump up off the ground while turning 180 degrees to land in a squat position facing the opposite direction. Continue moving back and forth until time runs out.

      Modifications: Can’t quite jump the full 180 degrees? Break this move down into two 90-degree squat jumps in order to turn completely around instead.

      6. Reverse Lunges with Knee Drives

      How to: Start in a low lunge position with right foot forward and left back, both bent at 90 degrees, torso parallel to floor, right hand on right thigh and left arm extended, fingertips on mat. Push through right leg to take small jump up into air, lifting left knee off the floor and driving it toward chest, while swinging bent right arm forward until elbow is in line with shoulder. Reverse the movement to return to start. Perform five, then switch sides and continue alternating until time runs out.

      Modifications: Keep this one simple by skipping the jump at the top of the move and just coming up to stand and balance on right leg.

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

      7. Plank Knee Tucks

      How to: Start in a plank position with hands below shoulders. Push down into hands to lift hips up and back while bending left leg and pulling left knee in toward chest. Reverse the movement to return to plank position, then repeat with the other leg. Continue alternating until time runs out.

      Modifications: Scale this move down by skipping the knee drives and shifting just upper body and hips back.

      8. Cross Mountain Climbers

      How to: Start in a plank position with hands below shoulders. Keeping upper body stable, bend right leg and pull right knee towards left arm. Reverse the movement to return to plank position, then repeat with the other leg. Continue alternating until time runs out.

      Modifications: Keep this one slow and controlled to nail your form before speeding up your cross-body knee drives.

      9. Roll-Up Jumps

      How to: Start seated, knees bent, feet flat on the floor and arms extended at sides just behind butt with palms pressed into mat, fingertips facing forward. Then, roll back onto shoulders, lift hips off the mat and extend legs straight up in the air. Using momentum, roll forward, bending legs to return feet to the floor and pushing through soles to stand and jump straight up off floor, keeping arms extended at sides. Land with bent knees. That’s one rep

      READ MORE: Is It Better To Do Cardio Before Or After Weight Training?

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

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      6 Genius Fitness Hacks From TikTok Sensation Megan Shongwe

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      We all know that taking care of our bodies is not just about looking good; it’s about feeling good, too. And who better to guide us on this journey to a healthier lifestyle than the TikTok sensation and fitness guru, Megan Shongwe? With over 5 million views on her videos and some groundbreaking fitness hacks, Megan is here to help us energise our bodies and minds.

      Did you know? Life hacks like #GymTok, which ranks third in South Africa, have an impressive 222 billion views.

      Life can be a whirlwind of work commitments and personal obligations, leaving us drained and with little motivation to hit the gym. But Megan’s unique approach to fitness is all about making it fun and enjoyable. She believes that a healthy lifestyle should be a joyful journey and we couldn’t agree more.

      READ MORE: 10 South African TikTok Fitness Accounts That’ll Give You ALL The Motivation You Need

      1. Schedule Your Workouts

      First up, Megan recommends treating your exercise sessions like essential appointments. We’re all busy, but if you want to make fitness a part of your life, you’ve got to plan for it. Block off specific time slots dedicated solely to exercise and stick to them religiously. This way, you’ll create a routine that’s hard to break.

      2. Consistency and Discipline

      Consistency is key when it comes to building those muscles and achieving your fitness goals. Megan suggests starting or ending your day with 45 minutes to an hour of exercise. Find a time slot that fits your schedule and make it non-negotiable. The results will speak for themselves!

      3. Office Stretches or Light Workouts

      If you’re stuck at the office all day, don’t fret. Megan has a solution for that too. Incorporate exercise into your workday by doing light stretches and going for short walks. These breaks not only improve your overall work functionality but also contribute to your overall health. A win-win, right?

      READ MORE: Here’s How To Make The Viral TikTok Green Goddess Salad

      4. Set Realistic Goals

      Megan swears by setting goals with specific timeframes. Having clear objectives keeps her motivated and on track. So, whether it’s running a certain distance or lifting a specific weight, setting achievable goals can help you stay focused and driven.

      5. Enhanced Mental Well-being

      Remember, a healthy lifestyle isn’t just about the physical gains. It’s also about your mental well-being. Exercise releases those fabulous “feel-good” hormones called endorphins. They’re like your body’s natural mood boosters, helping to alleviate stress, anxiety, and even depression. So, get moving and smile more!

      6. Improved Physical Fitness

      Embracing a healthy lifestyle has allowed Megan to discover her body’s incredible capabilities. She feels stronger, both physically and mentally, which has given her the confidence to tackle new challenges. It’s not just about looking good; it’s about feeling unstoppable!

      READ MORE: Um, People On TikTok Are Eating The Peels Of Fruit & Veggies – And They’re So Good

      TikTok Made Us Do It

      TikTok has become a hub for educational content and users are actively seeking tips and tricks in various categories, from food and beauty to life hacks, DIY and education. It’s a platform where you can learn, grow and be inspired to live your best life.

      Follow Women’s Health to get expert health advice, the latest fitness gear unboxings, #WHToughTalks and so much more. We can also recommend the #TikTokThatsHau hashtag. It’s a gateway to a diverse world of content, a wellspring of invaluable information and a portal to connect with like-minded individuals who share your passion. More

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      Boxing Training With Connie Ferguson

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      Two-time South African and international boxing champion Xolisani ‘Nomeva’ Ndongeni, also Connie Ferguson’s boxing trainer of five years, meets our cover star twice or thrice a week for some scintillating boxing action at his gym, north of Johannesburg. “She already had a lot of interest in boxing when I met her. Her father was a kickboxer so boxing was easy for her to get into,” he says. He adds: “Connie’s always interested in perfecting her moves and getting her form right.” In short, Connie’s persistence (and commitment) is any trainer’s dream! 

      READ MORE: Connie Ferguson’s Favourite Strength Training Workouts

      A boxing rookie? Nomeva is quick to point out that unlike in conventional exercising, boxing doesn’t have one set move with a name. “In boxing training, we have combos where you have to listen closely to the trainer’s instructions in order to execute and have a basic understanding of the moves and posture required.”  So just how easy or difficult is it to master this sport? On the outside, boxing seems difficult but once you start practising it, it’s quite easy. “All you need is one or two sessions of learning the basics and you’re set,” promises Nomeva. 

      Describing the 53-year-old legendary actress as passionate and consistent, Nomeva says boxing training aligns with Connie’s goal — which is to tone her upper body. Below are a few general tips on boxing and some of the moves that keep Connie’s bod in tip-top condition. 

      Boxing Bennies

      Some people box to release stress or calm down from a hectic day (yes to therapy and fitness in one!), while some take up boxing for self-defence purposes. Whatever your reason, the benefits are immense. “Because you’re using your body,  legs, hands, legs, eyes and also engaging your core, boxing offers a full body workout with great cardio benefits,” shares Nomeva, who adds that it may seem like a waste of time or a game but it’s a fun way of training once you get the combos right.

      READ MORE: What is Pilates?: A Complete Guide for Beginners, Inc. 34 Exercises + 15 Best Online Classes

      Whether punching a bag, running circuits, sparring or practising your footwork, your body requires strength to execute each move. “Boxing also teaches discipline, independence and being able to adjust to so many situations,” adds Nomeva. When preparing for a fight as a professional boxer, you need to understand various situations and challenges and adjust accordingly. 

      Some Connie Flow Drill Combos To Try Below

      Known as a flow drill (see examples below) — or the combo that keeps our cover star in top shape as we’d like to think of it — it helps improve hand-eye coordination as well as reflexes. Flow drills tend to be lengthy, meaning they can also improve overall fitness levels. “Boxing drills allow you to learn a boxing skill or group of skills by repeating that skill or group of skills with a critical eye.  Boxing drills are about precision of execution, with speed of execution secondary to precision and technical accuracy. Lastly, the aim is to train the body and mind to work in a particular way under fight conditions,” according to myboxingcoach.com.

      A flow drill usually starts off with a basic combination, then builds up from there. For example, a 232 (cross/left hook/cross) would be the starting point, then more punches that expand the combination will follow.

      Our July/Aug 2023 cover star Connie Ferguson swears by the flow drill, with varying combos added to constantly keep her on her toes.

      READ MORE: 4 Postpartum Exercises That’ll Give You A Tighter Core

      Nomeva has been a professional boxer for 13 years. He is a two-time South African, world and international champion, as well as a three-time African champion. More

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      A Quick Resistance Band Arm Workout You Can Do At Home

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      No dumbbells? No problem. It’s totally possible to strengthen and sculpt your arms at home without owning a set of free weights. All you need is a resistance band.

      I’ve created this quick resistance band arm workout using five exercises that are good for all fitness levels. The goal of this workout is to build muscle endurance in your upper body, specifically your triceps, biceps and back. So grab a mini loop and snap to it!

      Time: 5 minutes

      Equipment: Resistance band

      Good for: Arms, upper body

      Instructions: For each move, complete 15 to 30 reps (but no more than 30) or do as many reps as possible in 30 to 45 seconds, then immediately continue to the next exercise. Complete three to five rounds total.

      1. Lateral Lunge To Cross-Body Row

      How to: Stand with your feet slightly wider than shoulder distance apart. Wrap a resistance band around your left foot and hold the other end in your right hand. Bend your left knee and lean into your left side, bringing your right hand down toward your left foot. Then stand up straight, bend your right elbow and bring your hand toward the right side of your chest. 

      That’s one rep. Complete all reps on one side before switching to the other.

      READ MORE: This Dynamic Warm-Up Will Help You Prep For Your Best Workout Yet

      2. Side Plank Row

      How to: Get into a side plank position, with your left forearm on the ground and your ankles stacked on top of each other. Your body should form a straight line from head to foot. Hold a resistance band in between your hands. Pull your top hand up until it’s fully extended in the air, then slowly lower back down until your hand is at shoulder height. 

      That’s one rep. Complete all reps on one side before switching to the other.

      3. Plank Row

      How to: Get into a high plank position, with your shoulders stacked over your wrists. Loop one end of a resistance band around your left thumb and hold the other end in your right hand. Keeping your core tight and hips stable, pull your right hand to your shoulder. Slowly lower back down. 

      That’s one rep. Complete all reps on one side before moving on to the next.

      4. Seated Single-Arm Row

      How to: Sit up straight, with your legs extended and feet flexed. Wrap a resistance band around your left foot and hold the other end with your left hand. Keeping your legs and torso stable, pull the band backwards until your hand reaches the left side of your body. Return to start. 

      That’s one rep. Complete all reps on one side before switching to the other.

      READ MORE: You Can Do This Arms & Abs Bodyweight Workout Anywhere

      5. Bent Over Row

      How to: Stand with your feet hip-width apart, hinging forward at your hips and knees slightly bent. Wrap one end of a resistance band around your left foot and hold the other end in your left hand. Keeping your body stable, pull the resistance band up until your left hand nearly reaches the left side of your body. Slowly return to start. 

      That’s one rep. Complete all reps on one side before switching to the other.

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