Building a strong core, according to certified Pilates instructor Brittni Johnson, takes discipline.

The discipline to perform each rep with control and exemplary form. Simply doing more reps, faster, rarely helps.

“Your core keeps you steady while your arms and legs move,” says the BetterMe instructor. “When I think about a strong core, I think about how well you can control your body, not how many crunches you can do.”

Pilates, Johnson explains, is great at training exactly that. “You’re moving slowly and with intention, paying attention to your breathing and alignment instead of rushing through reps.”

Here, the experienced teacher outlines a five-move routine that will challenge the abdominal muscles from multiple directions, training the core to support and stabilize the spine on and off the mat.

“The priority should always be form over volume. If your ribs start flaring, your lower back takes over, or you need momentum to finish a repetition, that’s your signal to reduce the range or take a break,” she says.

The goal is to finish feeling “connected through your center”, not exhausted from doing as many repetitions as possible.

“That’s one of the biggest advantages of Pilates-style core training: you’re building strength you can actually use to stabilize and control your body outside of the workout.”

How to do the workout

Johnson recommends performing eight to 12 controlled repetitions of each exercise in the routine below.

Alternatively, especially if you’re prone to rushing, she suggests using a time-based approach of between 30-45 seconds per exercise, and completing two rounds in total.

This workout can be performed with just your bodyweight.

But if you’d like to add variety or increase the challenge, Johnson says introducing a Pilates ring for moves like the dead bug, can make the hips and core work harder.

“These small props are an easy way to progress the routine without making it high impact,” she says.

1. The hundred

• Lie on your back with your knees raised and bent to 90°, and held directly above your hips.
• Gently press your lower back into the mat to engage your core.
• Lift your head and shoulders slightly off the mat.
• Lift your arms so they are horizontal, and lift and lower them in small, controlled movements.
• Inhale for five pumps and exhale for five, working toward 100 pumps while maintaining control through your center.
• To progress, you can also extend both legs and hold them at a 45˚ angle, as in the video.

Johnson says: “The hundred is a great way to start because the sustained position asks your abdominals to stabilize your trunk while your arms and breathing add another layer of demand. If you feel your lower back arching, keep your feet on the floor or bring your knees closer toward your chest.”

2. Single-leg stretch

• Lie on your back and gently press your lower back into the floor to engage your core.
• Lift your head and shoulders just off the floor and bring both knees toward your chest.
• Extend your right leg so it is horizontal and hug your left knee into your chest.
• Swap positions of the legs so your left leg is extended and horizontal and you are hugging your right knee into your chest.
• Continue alternating sides, moving smoothly and with control.

Johnson says: “The challenge is keeping your pelvis and torso quiet as the legs move. Think about maintaining the same relationship between your ribs and pelvis throughout every repetition. The farther and lower the extended leg travels from your body, the greater the demand on your abs, so beginners can keep the leg higher.”

3. Dead bug

• Lie on your back with your knees bent to 90° and held directly over your hips, and your arms extended straight up.
• Gently press your lower back into the floor to engage your core.
• Slowly extend and lower your left leg and lower your right arm behind your head, until both limbs are just above the floor.
• Return to the start, then repeat on the other side.

Johnson says: “This is a simple but very effective way to train the core to resist extension. Your goal is to move your limbs without allowing your ribs to flare or your lower back to excessively arch. I would rather see someone use a smaller range with excellent control than reach all the way to the floor and lose their alignment.”

4. Seated saw

• Sit tall with your legs extended, your feet a little wider than hip-width apart and your feet flexed so your toes point straight up.
• Extend your arms out to the sides.
• Slowly rotate your torso to the left, reaching your right hand toward the outside of your left foot.
• Return to the start, then repeat on the other side.

Johnson says: “The saw adds controlled rotation, which is an important part of a complete core routine. It challenges the obliques while encouraging mobility through the thoracic spine and rib cage. Keep both sides of the pelvis grounded so the rotation comes through the trunk rather than simply shifting the hips.”

5. Criss-cross

• Lie on your back with your hands lightly touching the back of your head and your elbows pointing out to the sides.
• Lift your legs and bend your knees to 90°, so they are directly above your hips.
• Engage your core.
• Lift your head and shoulders, then rotate your rib cage so one shoulder moves toward the opposite knee as the other leg extends away.
• Return through your center and switch sides, moving slowly rather than rushing from elbow to knee.
• Make it easier by keeping your extended leg higher or leaving one foot on the floor.
• Make it harder by extending your leg lower while maintaining the same control through your pelvis and lower back.

Johnson says: “Criss-cross targets the obliques while asking the deeper core muscles to stabilize the pelvis as your legs move. The key is to create the rotation through your torso, not by pulling your elbow across your body. Keep your pelvis as still as possible and think about rotating your ribs around a stable center.”

Muscle mass, bone density and balance decline gradually as we get older, but aging alone doesn’t determine whether you’ll get injured.

Injuries usually happen when you suddenly ask your body to do something it isn’t ready to.

For instance, if you haven’t run for years and suddenly start pounding the sidewalk every day, you’re asking your muscles, tendons, joints and bones to absorb a workload they've not gradually adapted to.

You may also need more time to recover from intense exercise than you did when you were younger.

But if you train smart—gradually progressing your workouts so your muscles and connective tissues get stronger—your body gets better at producing and tolerating force.

Your nervous system also improves its coordination, which further reduces your chance of falling or getting injured.

“An injury can be a major interrupter in someone’s fitness journey, often forcing them to reduce or completely pause activity,” says trainer Bianca Grande from Retro Fitness.

“That makes injury prevention an important part of maintaining a consistent, active lifestyle, particularly as we age.”

Here's the 10-minute routine Grande recommends to build a body that's better equipped for exercise and everyday movement.

“The goal isn’t simply to become stronger, but to build a body that can move efficiently, maintain control and better respond to unexpected stresses.” she says.

How to do the moves

1. Single-leg balance
2. Heel raise
3. Glute bridge
4. Dead bug
5. Resistance band pull-apart
6. Deep squat hold
7. Walking lunge

1. Single-leg balance

Sets: 1 Time: 30sec each side Rest: 30sec

How to do it:

• Stand with your feet hip-width apart with a wall or sturdy chair for support if needed.
• Shift your weight onto your right foot and raise your left foot in front of you a few inches.
• Keep your hips level, torso upright, core engaged and shoulders relaxed.
• Hold your balance and avoid leaning to one side.
• Lower your foot and repeat on the other side.

2. Heel raise

Sets: 1 Time: 60sec Rest: 30sec

How to do it:

• Stand with feet hip-width apart with a wall or sturdy chair for support if needed.
• Shift your weight onto the balls of your feet and raise your heels.
• Contract your calves as you come up onto your toes.
• Pause briefly.
• Slowly lower your heels and repeat.

3. Glute bridge

Sets: 1 Time: 60sec Rest: 30sec

How to do it:

• Lie on your back with your knees bent, feet flat on the floor, hip-width apart and arms resting by your sides, palms down.
• Engage your core, squeeze your glutes and raise your hips until your body forms a straight line from your shoulders to your knees. Avoid overarching your lower back.
• Pause briefly.
• Slowly lower your hips and repeat.

4. Dead bug (same side variation)

Sets: 1 Time: 60sec Rest: 30sec

How to do it:

• Lie on your back with your lower back pressed into the floor
• Raise your knees and bend them so they’re at 90° angles over your hips.
• Extend your arms toward the ceiling.
• Engage your core and slowly lower your right arm back toward the floor behind you, and extend your right foot down toward the floor in front.
• Only go as far as you can before your lower back arches off the floor.
• Return to the starting position and repeat on the opposite side.

5. Resistance band pull-apart

Sets: 1 Time: 60sec Rest: 30sec

How to do it:

• Stand with feet hip-width apart, holding a long-loop resistance band at both ends.
• Extend your arms in front of you at shoulder height, keeping a slight bend in your elbow.
• Maintain tension in the band as you pull your hands apart, squeezing your shoulder blades together.
• Slowly return to the starting position.

6. Squat hold

How to do it:

Sets: 1 Time: Up to 60sec Rest: 30sec

• Stand with your feet shoulder-width apart or slightly wider and turned out slightly.
• Push your hips back and bend your knees to lower your hips until your thighs are parallel to the floor or lower.
• Engage your core and keep your chest up.
• Hold the squat position for as long as you can.
• Return to standing and repeat.

7. Walking lunge

How to do it:

Sets: 1 Time: 60sec Rest: 30sec

• Stand with your feet hip-width apart.
• Take a step forward with your right foot.
• Lower your hips and bend your knees until both knees are bent at 90° angles.
• Push through your right foot to stand and then repeat on the other side.

Why the moves work

When we exercise, we place controlled stress on muscles, bones and connective tissues.

“The body responds to that stress by adapting and becoming better equipped to handle similar demands in the future,” says Grande.

“Resistance and weight-bearing exercise can help maintain or improve muscular strength and bone density, while repeated movement can improve neuromuscular coordination—the communication between the brain, nerves and muscles.

“Balance and stability work are particularly valuable because they train the body to recognize changes in position and react quickly. Stronger muscles and improved coordination can help stabilize joints and distribute forces more effectively during movement.”

Grande says people should not avoid using a wall or sturdy surface for support if needed.

“For beginners or people returning to exercise, modifications—such as using a wall during single-leg balance or support during a deep squat—aren’t a sign that the movement is less effective,” says Grande.

“They can allow you to develop control and confidence before progressing.”

I don’t normally do mobility workouts. Instead, I focus on my running and strength training programs.

But mobility work shouldn’t be an optional extra. It’s something all of us would benefit from doing.

“Mobility routines are fundamental for maintaining how your body moves and feels day to day,” explains Caroline Idiens, personal trainer and strength coach at Caroline’s Circuits.

“I always say mobility is what allows you to use your strength effectively. It supports posture, balance, and coordination, which become increasingly important as we age.”

When combined with strength training, mobility work can help improve joint range of motion and prevent injury, which becomes especially important as we age because muscle mass, joint elasticity and bone density decline.

When Idiens shared the routine she’s been doing for over 20 years on Instagram, I knew it was time to take my mobility seriously and give it a go.

Try Caroline’s Circuits 10-minute mobility routine

Idiens’ morning mobility routine consists of a series of 16 exercises done for 10-15 reps each.

While it sounds like a lot, you can get it done in 10 minutes, or slow things down and go at a pace that’s more comfortable for you.

What happened when I tried this 10-minute mobility routine

I decided to do Caroline’s mobility workout twice a week. After trying it out on my rest days for a few weeks, I can see why Idiens has kept it up for two decades.

The routine is low-impact, doesn’t require any equipment or a gym, and it left me feeling energized and ready to take on the day.

My busy schedule makes it hard to fit in mobility work, but I was surprised by how much I was able to get done in just 10 minutes.

While it’s too early to say how much of a difference it’s made to my actual running and strength sessions, it has helped reduce post-run stiffness, eased DOMS (delayed onset muscle soreness) after leg day workouts and put a spring in my step.

More than that, this mobility routine gave me time to tune into both my mind and body. It turns out, that’s a real draw for Idiens too.

“It’s a moment to check in with my body at the start of the day. Some days you might notice tightness or an imbalance and having that awareness is incredibly valuable,” she says.

I think I’ll be taking a leaf from Idiens’ book and making this a permanent fixture in my weekly workout routine.

If you’re low on energy but still want to move your body, a short Pilates flow can be a smart choice.

I asked Nicole Hernandez, co-founder of Pilates Pros and a certified Pilates teacher, to create a gentle seven-minute routine that would switch on the glutes and deep core muscles, without putting extra strain on the joints.

The routine focuses on slow, controlled movements to build stability, improve body awareness and help you reconnect with your breath.

Try it on recovery days, after long periods of sitting, or whenever you want a quick reset. It’s simple to follow and easy to do.

Overview

1. Quadruped cat-cow x 8
2. Bent-knee kickback x 10 each side
3. Fire hydrant x 10 each side
4. Bent-knee kickback to fire hydrant x 10 each side

1. Quadruped cat-cow

Video: Nicole Hernandez / Pilates Pros

Reps: 8 Rest: 15sec

How to do it:

• Get on your hands and knees, with your hands under your shoulders and knees under your hips.
• Inhale as you drop your belly slightly and lift your chest, extending through your spine.
• Exhale as you tuck your pelvis, round your back and draw your chin toward your chest.
• Continue, moving slowly, and matching each movement to your breath.

How it helps: “The cat-cow is a tried-and-tested move for connecting breath to movement, and mobilizing the spine,” says Hernandez. “It’ll help you find a neutral starting position before activating the glutes and core.”

2. Bent-knee kickback

Video: Nicole Hernandez / Pilates Pros

Reps: 10 each side Rest: 15sec

How to do it:

• Stay on your hands and knees, and gently engage your core.
• Flex your right foot and, keeping your right knee bent at 90°, lift your right leg back and up so the sole of your right foot faces the ceiling.
• Lower your leg with control, without arching your lower back.
• Keep your pelvis steady and your gaze down throughout.
• Do all your reps on one side, then switch sides.

How it helps: Hernandez chose this move because “it targets the glutes while teaching hip extension without compensating through the lower spine.”

3. Fire hydrant

Video: Nicole Hernandez / Pilates Pros

Reps: 10 each side Rest: 15sec

How to do it:

• Stay on your hands and knees with your core gently engaged.
• Flex your right foot and, keeping your right knee bent at 90°, lift your right leg out to the side.
• Only lift as high as you can without shifting your weight or rotating your torso.
• Hold the position for a moment before lowering slowly back down.
• Do all your reps on one side, then switch sides.

How it helps: Fire hydrants are great for strengthening the outer hips and improving pelvic stability, which supports both the core and knees.

4. Bent-knee kickback to fire hydrant

Video: Nicole Hernandez / Pilates Pros

Reps: 10 each side Rest: 15sec

How to do it:

• Stay on your hands and knees with your core gently engaged.
• Flex your right foot and, keeping your right knee bent at 90° throughout, lift your right leg back and up so the sole of your right foot faces the ceiling.
• Lower your leg with control, without arching your lower back.
• Lift your right leg out to the side.
• Hold the position for a moment before lowering slowly back down.
• Move slowly, alternating between the two exercises, and avoid shifting your weight through the torso.
• Do all your reps on one side, then switch sides.

How it helps: “This one combines hip extension and abduction to challenge balance, coordination and deep core stability,” says Hernandez.

Static holds like planks deserve their place in an evenly balanced workout routine, but they don’t totally prepare you for the rigors of everyday life.

Unless you're, say, attempting to break the Guinness World Record for the abdominal plank (currently standing at a tediously long 9 hours, 38 minutes and 47 seconds) you’d be better served by introducing an external load when strengthening your core.

Think about it. When you put your suitcase in the overhead cabin, you're using your core to support your spine as you heave a weight from the ground to overhead.

The same is true when carrying the shopping, transporting a toddler or one-strapping your backpack. These all rely on the core muscles around your spine to resist being pulled to the side, known as lateral flexion.

That’s why I like to incorporate a dumbbell or pair of dumbbells when training my core and working with clients—even relative beginners.

Here’s a 10-minute AMRAP core workout I’ve been enjoying lately.

What does AMRAP mean?

AMRAP stands for as many rounds as possible. With this workout, the idea is to perform 10 reps each of four exercises in a circuit. Rest as required, then start again with round two of the exercises—aim to keep moving with good form for the full 10 minutes.

Keep track of your score and note down how many rounds and reps you complete once the time is up, then try to beat your best next time.

How to do this AMRAP core workout

All you need is one pair of dumbbells—choose weights you feel you can comfortably hold overhead for 20-30 seconds.

While the goal is to post a high score, take your time with each exercise. Don’t rush, but practice every move with good form and your core (and spine) will thank you in the long run.

1. Plank pull-through

Reps: 10

Ironically, given everything I’ve written above, this first move involves starting in a plank position. But it also incorporates moving an external load from one side of your body to the other.

• Start in a high plank position, with your feet hip-width apart or wider, your arms extended with your wrists underneath your shoulders, your body in a straight line from head to heels and a dumbbell positioned by your right hand.
• Grasp the dumbbell with the left hand, then lift and move it across to the left side of your body, and set it down. That’s one rep.
• Engage your core and glutes to maintain stability as you shift the weight.
• Now use your right hand to move the dumbbell back across to the start position, and that’s rep two.
• Keep going for 10 reps in total.
• The wider the distance between your feet, the easier it will be to maintain balance.

2. Woodchop

Reps: 10

Practice lifting a weight from low to high across your body—then you'll be well set to shunt your suitcase into the overhead bin next time you fly.

• Stand with your feet hip-width apart, holding a dumbbell in both hands by your right hip with a slight bend in your elbows.
• Engage your core and glutes, and lift the weight diagonally across your body, keeping the slight bend in your elbows throughout and rotating your torso to the left.
• Follow the weight with your eyes to help maintain a neutral spine throughout, then lower back to your right hip under control.
• Perform five reps on one side, then switch sides.

Make it easier: If this feels too advanced, you can also perform this exercise kneeling on one knee. If you start with the dumbbell by your right hip, place your right knee on the floor.

3. Overhead march

Reps: 10 each side

A popular exercise for runners to help keep their midline strong and stable when fatigue sets in, this move will challenge your balance as much as your abdominals.

• Hold dumbbells overhead, with your elbows locked so that your spine and shoulder girdle is helping brace the weight, rather than just your shoulder muscles.
• Standing tall, march on the spot, bringing your knee to hip height with each step.
• Perform 10 steps on each side.

4. Side bend

Reps: 10

This exercise closely mimics a side plank, but from standing. It will target the oblique muscles that run down the sides of the torso that aid good posture and body alignment.

• Stand with your feet hip-width apart, holding a dumbbell in your right hand by your right-hand side, with your left hand on your left hip.
• Moving from your waist and keeping your hips in place, slowly bend to the right, lowering the dumbbell down your right leg—you should feel a gentle stretch down the side of your body.
• Now reverse the movement to stand tall.
• Complete five reps on one side, then switch sides.

As a busy working mom who usually squeezes in exercise before my kids wake up, I tend to prioritize 30-minute full-body strength training workouts. I keep telling myself this will be the year I finally start practicing yoga, but if I’m honest, I often struggle with slower paced movement.

That said, I’m always looking for ways to manage stress and have dipped in and out of journaling and breathwork (but never managing to keep it up). I’ve always been intrigued by Tai Chi but assumed it would be too difficult to follow.

That is until I discovered this Tai Chi for beginners flow by Zongqing Lin from Phoenix Mountain Tai Chi. Lin has the most calming voice and a beautiful way of explaining the premise of this ancient martial art. He urges you not to worry about the details of each move but instead to focus on “your energy behind those movements and your intention that guides this energy.”

I gave it a try and here’s what I discovered.

It was a great stress buster

In this seven-minute sequence, Lin succinctly explains the four principles of energy: floating, sinking, gathering and spreading. He smoothly guides you through each movement and within just a few minutes I felt my whole body relax, as though stress had just melted away.

It felt meditative

Tai Chi is all about taking your time and slowing down, so it’s naturally meditative. Surprisingly, I found the gentle pace an instant stress buster. It’s essentially a mindful movement practice and as I flowed from move to move (not quite as gracefully as Lin, I’ll admit), I was encouraged to remain present rather than drifting off with thoughts or worries.

It reset my posture

I spend a lot of time sitting at my desk writing, and I’m liable to slouch when I’m tired. Tai Chi is known for improving posture and balance through slow, continuous weight shifting, which challenges your core strength and body awareness.

Maintaining good balance is crucial as we age and it’s an aspect of fitness I focus on as a personal trainer with my older adult clients because they’re often managing injuries from falls. It’s definitely something I want to work on and improve this year—and it seems like Tai Chi could help.

If you've started strength training this January, chances are you're getting acquainted with something called DOMS. It stands for delayed-onset muscle soreness and it's a common side effect associated with some types of exercise, typically kicking in 24-48 hours after a workout.

It's caused by activity that your body isn't accustomed to—meaning it can hit the most seasoned lifters and gym newbies alike. For example, you might notice aches and pains after a set of squats or burpees, heavier weights or even a long, vigorous walk.

Either way, the best remedy for sore muscles is to keep moving. But how? If your abs are tender, will a long walk help? If your quads are killing, do you need to jump on an exercise bike? And do you need to get back in the gym to recover faster?

Fit&Well has shared an effective yoga for muscle soreness routine before, so I went hunting for another routine readers can use and landed on personal trainer Lindsey Bomgren's 10-minute active recovery yoga flow. She says it will "stretch every muscle group in your body with an emphasis on the lower back, hips and shoulders.”

It’s quick, requires zero equipment and can be done from the comfort of your own home. Bomgren says she uses this routine once or twice per week to keep her joints and muscles healthy.

How to do the 10-minute recovery flow

Here's an overview of what to expect if you press play on the follow-along video above.

1. Forward fold into thoracic spine rotation

Start by reaching up to the sky, taking a deep inhale, then pulling your elbows back and down on your exhale to pinch your shoulder blades. Reach high again and on your next exhale fold forward at your hips to bring your hands toward the floor. Let your neck and head hang heavy, then in this forward fold position, rotate your upper body to the left and right. Hold each rotation for 5-10 seconds each time.

2. Downward-facing dog

After 60 seconds, step your feet back into a downward-facing dog to stretch out the back of your hamstrings and calves while aiming to flatten out your back. If this feels too intense, Bomgren says you can drop down to all fours and sit back into hip circles.

3. Puppy dog stretch

Drop to all fours, reach your hands forward and bring your chest and forehead toward the floor while keeping your hips high. Create as much length as you can between your fingertips and tailbone. You should feel this ease any tension in your lower back and the large latissimus dorsi muscles of your mid-upper back.

4. Low lunge hip rock

Return to all fours and step your left foot outside your left hand. From here, gently rock forward and back, straightening and bending your front leg to alternatively stretch your hamstrings, adductors, hip flexors and groin. After a few rocks, sit into the deep lunge and use your hand to push your knee out to the side.

5. Half-kneeling quad stretch

Bring your right knee forward and lift your torso so your head, hips and right knee are aligned vertically. Tuck your tailbone under to feel a gentle stretch in the quad and hip flexors on your right side. Reach your right hand up and to the left to intensify the stretch. If you can, lift your right foot, take hold of it with your right hand and gently pull it toward your glute to exaggerate the stretch further. Repeat this two-move sequence on the other side.

6. Child’s pose

Return to all fours and widen the position of your knees, then sit your butt back to your heels. Reach as far forward as you can, and inhale and exhale deeply for 60 seconds.

7. Legs-elevated wall stretch

Shuffle your butt close to a wall while lying on your back. Straighten your legs and flex your toes toward you to increase the stretch of the hamstrings and calves.

8. Reclined squat

Bend your knees and place your feet flat on the wall shoulder-width apart to open up your hips. Hold this final pose for as long as feels good.

How this 10-minute yoga flow relieves DOMS

This routine brings together eight yoga-inspired moves that work your flexibility and mobility, targeting your whole body. Bomgren incorporates gentle movement to encourage blood flow and increase oxygen delivery to the muscles.

Rather than just holding static positions, the movement Bomgren brings to some poses also helps clear lactic acid and encourages your body's natural joint-lubrication mechanisms (such as releasing synovial fluid) to help you move more freely.

For best results, use this flow in the morning, especially after a tough workout to speed up recovery and get you feeling ready for your next session sooner.

Boxers swear by it. CrossFit athletes obsess over it. And Instagram and TikTok feeds are flush with amateurs and influencers learning the ropes—quite literally—of this fun exercise.

I'm talking about skipping. When it comes to return on investment, a jump rope is one of the best purchases you could make if you want to see your fitness levels jump in 2025.

If you can't face running or don't have access to a gym, jump rope is a fun, versatile, travel-friendly and low-cost option I think everyone should add to their workout toolbox.

Just five or 10 minutes will burn a boat-load of calories, boost your cardiovascular fitness, strengthen and stabilize your calves and ankles, and keep you mentally stimulated as you learn new moves and techniques.

But where to start? Personal trainer Winter of Phoenix Nation regularly shares follow-along skipping rope videos on YouTube and this 10-minute routine is ideal for beginners.

10-minute beginner jump rope workout

Rounds 10 Work 40sec Rest 20sec

Alternate rounds of boxer steps with heel-to-toe skipping

In the video, Phoenix Nation's Winter demonstrates two skipping techniques: boxer steps and heel-to-toes. The first involves lightly bouncing from one foot to the other while skipping; the second alternates lightly tapping the heel of one foot on the floor between skips.

While these two techniques will challenge your coordination and are worth mastering, you can also substitute them for basic two-foot bounces. The key is to keep working for the full 40 seconds of each round.

"Jumping rope for 10 minutes is an excellent exercise for beginners because it is low-impact, easy to learn, and incredibly effective at boosting cardiovascular fitness, coordination, and agility," Winter writes in the video caption.

She also recommends repeating this workout 3-5 times per week depending on how quickly you tend to recover from bouts of exercise. When first starting out, err on the side of caution and build up the frequency and intensity of your workouts gradually.

The best jump rope for beginners

While searching for a suitable skipping rope workout to recommend I also spotted a handy tip from jump rope extraordinaire Lauren Flymen, aka @lauren.jumps, on where most beginners go wrong.

Her advice: use a beaded rather than wire rope. "Beaded ropes cut through the air nice and slowly and give you a chance to actually control the rope without the rope controlling you," Flymen shared on Instagram.

Wire ropes, she adds, have their place if you're aiming to max out reps of double unders (passing the rope under your feet twice with each jump, but if you're simply looking to add some speed to your workouts then first master your technique with a beaded rope, then look to progress to a PVC option.

Shop jump ropes

Walking is a great way to get a cardiovascular workout, especially if you’ve just started to exercise regularly—all you’ll need is a pair of good sneakers and a sidewalk.

However, depending on where you live, walking outside may not be an option year round. Treadmills are a good substitute, but they can be costly, take up considerable space and many people find them somewhat boring.

Lately, I’ve been enjoying my daily walks so I was disappointed when a week of soggy weather prevented me from hitting the pavement. Since I don’t own a treadmill and didn’t have enough time to make it to the gym, I turned to YouTube for an alternative.

I found Rachel’s Fit Pilates 10-minute walking workout and decided to give it a try.

How to do this 10-minute walking workout

Rachel includes 10 exercises in this quick workout, all done to the beat of the music. You’ll perform each exercise for a full minute with a few seconds of rest between each move.

1. Walk in place
2. Side step
3. Side step and front raise
4. Side step and front-side raise
5. Two steps forward and back with arms extended
6. Side step and side bend with right arm raise
7. Side step and side bend with left arm raise
8. Side step and bicep curl
9. Side step and tricep kickback
10. Two steps forward and back with arms extended

Rachel demonstrates the more complex exercises during rest breaks, giving you a chance to practice the movement before starting your work interval.

What I found

It’s more like dancing or aerobics than walking

I’d never done a walking workout on YouTube before so I was curious to see how they are structured and how the instructors keep the workout interesting—walking in place for 10 minutes never seemed very engaging!

This workout answered that question. The walking part lasts the first two minutes but after that, it felt more like a dance fitness or aerobics class. Rachel incorporates simple yet fun choreography that also involves the upper body. Doing movements to the beat of the music keeps you engaged throughout the 10 minutes.

It takes a bit of coordination

I found the movements to be straightforward and simple, but they do require some coordination.

You’ll have a full minute to master each step, so even those with two left feet should catch on eventually. The great thing about YouTube is that you can pause and rewind the video if you need to. You can also move slower than Rachel if that works better for you.

It’s great for beginners and can be easily progressed

If you’ve never exercised before and have been wanting to start, this workout would be a great introduction. It’s relatively short, easy to follow and gets the heart pumping in a way that’s doable for almost any fitness level.

As a certified personal trainer, I’m no stranger to challenging workouts so this 10-minute routine wasn’t difficult for me. However, I could easily increase the intensity by adding some light hand weights, wear a weighted vest or strap on ankle and wrist weights.

I'm always on the lookout for challenging but manageable low-impact cardio workouts. There can be many reasons to avoid high-impact movements in your workouts—perhaps you're returning to exercise after injury, want to go easy on your joints or, if you're working out at home, you need to be considerate to your neighbors. In my case, I'm seven months pregnant and find that low-impact cardio allows me to maintain my fitness without putting too much strain on my body.

I normally do a couple of Pilates-based strength training sessions a week and two or three 30-minute cardio workouts to maintain my fitness. It can get boring doing the same types of workouts again and again so I enjoy mixing things up. When I came across this 10-minute no-jumping cardio workout I had to give it a go. It's by Jacinta Brown at Posture Tonic, a Melbourne-based Pilates and movement platform.

I liked that there was no talking—just clearly demonstrated, easy-to-follow movements and a countdown clock that keeps track of each exercise or rest period.

Each exercise lasts 45 seconds and is followed by a 10-second rest before you move into the next exercise, which is demonstrated during the rest period. The whole routine takes just 10 minutes—a very manageable amount of time.

If you’re up for more of a challenge, you can hit replay and do a second round of the workout. “One is good, but two rounds is ultimate!” writes Brown in the caption.

The first round was a nice challenge, but I went for a second round and felt like I’d got my heart rate up and a satisfying sweat on—that’s my exercise for the day done.

I found the pace of the exercises just right, starting with simple movements that didn’t challenge my coordination too much. When I got too out of breath later in the workout, I slowed things down a little. The upbeat music helped me find my rhythm although it got a little annoying by the end of the second round.

This workout isn't intended as a pregnancy workout so I made some modifications to some of the moves. Mountain climbers aren’t suitable after the first trimester, so I did high knee marches instead which fired up my core and got my heart pumping. I modified the Pilates squat burpees, doing them on an incline with my hands on a chair.

The most challenging move of this workout was rolling like a ball to stand, without touching the ground. I did a modified pregnancy-friendly version of rolling like a ball, holding the back of my thighs and rolling back and forth, and skipped the standing part.

I still found the workout varied and challenging, and thoroughly recommend it. Give it a try if you’re looking for a low-impact cardio workout and remember it’s totally fine to adapt it to your needs and situation.

I've never practiced Pilates consistently. I do occasional sessions and always feel better for it, but then I inevitably return to my usual staples of lifting weights and running. 

In 2024 I resolved to add some variety to my exercise routine, so I reached out to the team at the fitness app Alo Moves for something fresh to try. 

Instructor Bianca Wise served up something new for me: a hybrid HIIT and Pilates session that promised I would "complete both cardio and strength training in just 10 minutes and experience an immediate energy lift".

This sounded good, so I slipped into my workout gear and gave it a go.

How to do Bianca Wise’s 10-minute Pilates workout

This workout contains eight exercises split into four pairs. In each pair, there is an "activity" exercise and an "active rest" exercise.  

For the activity portions, you’ll work continuously for 40 seconds. Each of these is followed by an active rest section in which you have 20 seconds of a less strenuous movement to give you a bit of a breather.   

To complete the workout, perform the eight-move sequence below on one side of your body, then repeat on the other side.

Activity 1: Knee drive to toe tap

• Start in a lunge position with your right knee on the ground, your left foot forward and both knees at roughly a right angle. 
• Take a breath in then as you exhale, drive through your left heel to stand up and tap your right toe on the ground just in front of you.
• Inhale and lower your right knee back to the floor. Repeat this for 40 seconds. 
• To make this move more challenging, rather than tapping your toe on the ground at the top of each repetition, drive your right knee to your chest and perform a small jump off your left foot. 

Active rest 1: Single-leg multiplanar reach

• Come into a half squat position then lift your right foot just off the floor. 
• Extend your right leg out to your side and tap your toes on the ground, then bring it back to center before extending it behind you and tapping the ground with your toes again. Continue this for 20 seconds.
• To make this move more challenging, hover your toes above the ground in each position (rather than tapping them) to work on your balance. 

Activity 2: Bum kicks

• Assume a staggered stance with your left foot forward and a slight bend in both knees.
• Put your weight on your left leg then swing your arms forward and kick your butt with your right heel before lowering it back to the starting position. Continue this for 40 seconds. 

Active rest 2: Lunge reaches

• Get into a half lunge position with your left leg forward and your right knee hovering about a foot from the floor. 
• Alternate between reaching your hands overhead and reaching them towards the ground next to your left foot, keeping your back flat throughout. Do this for 20 seconds. 

Activity 3: Child's pose to kneeling push-up

• Come down to a tabletop position, with your hands, knees and feet on the floor. Your knees should be directly beneath your hips, your hands should be below your shoulders and your feet should point straight behind you. 
• Shift your right knee backward so it's slightly behind your left knee.
• Sit back onto your heels to stretch your arms out in front of you, as you would in a child's pose. 
• From here, lift your hips then lean forward to perform a push-up. 
• Transition between these two movements for 40 seconds. 

Active rest 3: Side plank

• Get into a high side plank position with your weight spread between your left hand and the side of your left foot. Your left hand should be directly beneath your left shoulder, your hips facing to the side and your body forming a straight line from your head to your heels. Hold this position for 20 seconds. 
• To make this exercise easier, you can drop your left knee to the floor. 

Activity 4: Commandos

• Start in a high plank position with your weight spread between your hands and your toes, your arms straight and your body forming a straight line from your head to your heels. 
• Brace your core then, one arm at a time, lower yourself to a low plank position where you're resting on your forearms.
• One arm at a time, push yourself back up to a high plank. Try not to twist your hips as you do this. Repeat this for 40 seconds.

Active rest 4: Plank hip dips

• Get into a low plank position with your weight spread between your forearms and toes. 
• Drop your hips to the left until they are just above the ground, bring them back to the center, then do the same on your right side. Continue this for 20 seconds.

What happened when I tried this Pilates workout?

This was unlike any Pilates workout I’ve done before, as the lack of breaks made it more intense. 

Focusing on the left side of my body for the first half of the workout, and the right in the second, tested my unilateral muscular endurance. 

The first two exercise pairings kept me in a squat or lunge position throughout, placing my quadriceps, hamstrings, and glutes (the largest muscles in the thighs and butt) under constant tension. By the end, these muscles were feeling the burn. 

It was also fun to try something different and move my body in new ways. For example, push-ups are a frequent feature in my usual workouts, but by tweaking my foot position I was able to increase the activation of my obliques (the muscles running up either side of the abdomen) while still strengthening my chest, shoulders, and arms.

I liked that Wise worked to timed intervals rather than a target number of repetitions. This way, anyone trying it can work at their own pace, making the routine suitable for a range of fitness levels. Don’t believe me? Then give it a go. 

My verdict

This "Pilates endorphin HIIT" routine is described as a fast-paced, full-body routine by Alo Moves, that will give you an energy boost. 

If you're short on time, this might be a good option as it offers many of the strength and stability-boosting benefits of Pilates while also raising your heart rate for cardio perks. 

But I would rather focus on a slower, more controlled Pilates practice. 

My regular strength work and CrossFit training have high-intensity workouts covered, so if I'm going to do Pilates I want to focus on benefits I might not get elsewhere—things like improved mobility, coordination, and body awareness.

I also love Pilates for strengthening my joints through a full range of motion, which helps me avoid injuries during other activities. And I've found slow, purposeful practices work best for this. 

Looking for more routines to try? I recommend this Pilates for beginners session, which covers some of the basic moves you should know. 

Our guide to the best yoga mats can help you find something supportive and grippy for your home workouts

I tried to sit cross-legged the other day; it didn't go very well. My knees ached, my hips felt tight and there came a point where it seemed my thighs were actively repelled by the floor. 

For context: I exercise most days and try my best to stay in shape. On the above evidence though, it seems I've been so focused on metrics like strength and speed that I've let my mobility fall by the wayside. 

But no more. I decided to unroll my best yoga mat and hunt down a good mobility workout on YouTube. I stumbled across this daily full-body routine from Squat University (aka physical therapist Aaron Horschig) that promised the "full body release" I desperately needed. 

It takes less than 10 minutes, there are only five moves and it can be done pretty much anywhere, so I was easily able to squeeze it into my lunchbreak (with time for a few snacks afterwards). 

You can follow along with the session via the video below, or keep scrolling to find out why I'll be returning to this routine on a regular basis. 

How to do Squat University's 10-minute daily mobility routine

1. World's greatest stretch

This move targets your upper and lower body simultaneously, stretching your mid-back, hip flexors and adductors while engaging your glutes and opening up your shoulders. 

This wasn't my first rodeo with the world's greatest stretch — I use it as part of my warm up during most trips to the gym — but Horschig's handy technique tips were still able to help me improve my form. 

"While you're doing this, you're actively engaging your hips, you're driving your back leg to the sky [by not letting it drop towards the ground] and you're driving your knee to the side so you're squeezing your glutes," he explains

I tinkered with my positioning off the back of this advice and enjoyed a much deeper stretch as a result. 

2. Prayer stretch

If, like me, you work at a desk most days, the prayer stretch is going to be very satisfying.

"The idea behind it is that we're working on the mid-back thoracic spine," Horschig says. "Because we're forward-shouldered looking at our phones all day long, we have problems opening up."

The prayer stretch helps to counter this and I definitely felt it through both my back and shoulders. 

I also liked that there were variations provided for people with shoulder pain (take your arms wider as you lean forward) and those without a foam roller (place your hands on the floor in front of you instead). 

3. Lat stretch

This was my favorite move of the lot. My usual CrossFit training involves a lot of pulling movements like pull-ups, so the beautifully deep stretch this exercise delivered was a blessing for my long-suffering lats (or latissimus dorsi; the large, flat muscles that spread across much of the back and play a large part in many pulling motions).

Horschig uses a racked barbell for this one, but says you can swap it for anything you can grasp onto (I used an exercise bike's handlebars, but a bannister also works). 

4. Weighted goblet squat hold

What could be more simple than squatting? It's a fundamental human movement pattern and should feel like second nature. However, as we age our joints and muscles can become less mobile, and suddenly the squat feels anything but natural. Luckily, mobility training moves like the weighted goblet squat stretch can counter this.

"Find a weight that can offset your bodyweight and allow you to sink into an even deeper squat than you may be capable of without it," Horschig advises. 

If you're new to this movement, it's worth learning how to squat properly before you attempt this move. I found that holding this deep squat position for the prescribed 60 seconds was a considerable challenge. I immediately felt tightness in my calf muscles, ankles and hips, so took Horschig's prompts to "freestyle" and move from side to side to feel for areas of stiffness. 

After the hold, I rattled few a through unweighted squats out of intrigue, and they felt great! I found it much easier to keep good form through a larger range of motion. 

5. Kettlebell windmills

Mobility training is often confused with other flexibility-focused exercises like stretching, but it's a different beast entirely, as Horschig explains in his video. 

"Mobility is not just your ability to stretch and do simple flexibility exercises. We have to be able to control the motion we do. That's where mobility is different from static stretching; it has a control component."

The kneeling kettlebell windmill is an example of this, challenging you to control a weight through a range of motion. 

If you don't have a kettlebell you can also use a light dumbbell like me, pick up a water bottle or perform the move without any extra weight at all.  

I've done this as a standing exercise before, but with Dr Horschig's guidance I was able to tweak my technique and reap the benefits. Locking my shoulder blade down rather than shrugging it up helped me feel the stabilizing muscles at the back of my shoulder fire into action. 

Doing this over time should improve my shoulder stability, which is crucial for common exercises in my training like handstand practice and overhead pressing. 

Would I do this routine again?

By the end of this mobility session, my body felt great. Not only did my muscles have that lengthened, soothed feel that comes from stretching, but my joints also felt slightly stronger and more resilient. 

Add that to the fact that this is pitched as a daily routine which takes less than 10 minutes, and you have an efficient mobility option. I'll definitely try to weave into my schedule more often. 

If you're looking for more mobility-boosting options, another good practice to turn to is yoga. Try these 10 yoga stretches for beginners if you're just getting started, or go for a 10-move hip mobility yoga flow if you want to work on your lower-body

I like ab workouts that aren't too long, don't need a lot of equipment, and has a bit more variety than endless sit-ups. But so many routines follow the same pattern of crunches, Russian twists, and a few sit-up variations. 

That's why I knew I wanted to try this 10-minute standing abs workout as soon as I saw it. Designed by personal trainer Roxanne Russell, there are just 10 moves in all, so you do each one for 45 seconds and take a 15-second rest between. That's it. 

You only need some dumbbells to get started (although I needed several pairs at different weights, so investing in a pair of the best adjustable dumbbells might be useful) and a bit of floorspace to give it a go.

It's crucial to get the technique just right to get the most from your abs workouts and save you arching into your lower back. So, watch Russell's video for demonstrations of the 10 moves, and a handy exercise timer to help you keep track of your progress.

Russell's routine is an example of functional strength training. This sounds complex, but it really means just preparing and strengthening your body for everyday life by working the muscles involved in daily tasks, like carrying groceries. 

Watch Roxanne Russell's 10-move core workout

As the focus here is on your core, Russell says you don't want a dumbbell so heavy that your arms and shoulders start to take the weight. A light or medium pair should do the trick (if you need some extra guidance, our feature on "What dumbbell weights should I use?" is here to lend a helping hand). 

I tried this workout at the gym, grabbing a moderate set of dumbbells I thought would strike a balance between being challenging enough to lift and allowing me to maintain perfect form. 

However, during the second exercise I realised the reps seemed too easy and I wasn't being challenged enough. So, I grabbed a slightly heavier set and then alternated between the two weights depending on the difficulty of the exercise.

Why is functional core strength important?

The core is a group of muscles that connect the upper and lower body, including the rectus abdominis (often referred to as the abs), spine-supporting transverse abdominis, multifidus, and the internal and external obliques (which support twisting motions).

These muscles are at the heart of most full-body movements you do, both during exercise and daily life. Whether you're walking, running, squatting, twisting, bending or jumping, they helps you stay stable and balanced, so all core strength is technically functional. 

But, to be more precise, functional core strength can be seen as the result of training your midsection muscles to be able to perform these roles, rather than training for aesthetic purposes (this is part of the reason why there's difference between abs vs core training). 

Would I do it again?

In what felt like no time at all, the workout was complete. Many of these core strengthening exercises were new to me, and my core didn't have the same burn as you might expect after a standard ab-focused workout.

But that's not to say it didn't work. My core still felt like it had been put to the test, and challenged in different ways. That's why I think this standing routine will be a regular part of my abs workout sessions from now on. 

Maybe standing abs workouts aren't for you—that's okay! You can still bring some variety into your core exercises by grabbing one of the best ab rollers. These portable wheels are a great way to work your midsection without sit-ups.