One of the best tricks I’ve learned for staying consistent with exercise is removing the barriers between me and my workout.

That means leaving my fitness equipment in plain sight, so I can grab it when I have a spare minute.

However, I also have two small, curious kids, which means that it’s not safe for me to leave heavy dumbbells unattended.

For that reason, I’ve started using resistance bands instead.

This is the quick workout I’ve been using for the past few weeks to hit most of my major muscles in 20 minutes or less.

All you need to try it is a long-looped resistance band (I bought this set from Amazon) and an exercise mat.

20-minute resistance band workout

1. Quadruped glute kickback: 3 x 10-15 each side
2. Bent-over row: 3 x 10-15
3. Knee push-up: 3 x 8-10
4. Kneeling overhead press: 3 x 10-12
5. Optional finisher: Squat: 3 x 30sec

Rest for 15-30 seconds between sets.

Use a lighter band if you’re new to exercising with bands, but aim for the higher end of the rep range. This will allow you to focus on getting your form right while still challenging your muscles.

On days when I have more time, I add a few sets of fast-paced squats after doing the strength exercises. I like the cardio challenge, plus it ensures that my leg muscles get more of a workout.

1. Quadruped glute kickback

Sets: 3 Reps: 10-15 each side Rest: 15-30sec

How to do it:

• Get on your hands and knees, with your hands underneath your shoulders and your knees underneath your hips.
• Pin the resistance band underneath your hands and loop it under the center of your right foot.
• Engage your core.
• Slowly extend and lift your right leg, until it is in line with your torso.
• Bend your knee to return to the starting position.
• Complete all repetitions on one side before switching to the other leg.

This is a glute-focused exercise but it’s a challenge for core strength and stability, too. Focus on engaging the muscles in your mid-body before you push back with your leg, to make sure you don’t wobble.

2. Bent-over row

Sets: 3 Reps: 10-15 Rest: 15-30sec

How to do it:

• Stand with your feet hip-width apart and a slight bend in your knees.
• Loop one end of the resistance band underneath your feet and hold the other end in both hands.
• Engage your core.
• Keeping your back flat, hinge forward from your hips until your torso is at a 45° angle to the floor—this is your starting position.
• Pull the resistance band toward your ribs, keeping your elbows close to your sides.
• Squeeze your shoulder blades together, then lower the band back to the starting position with control.

3. Knee push-up

Sets: 3 Reps: 8-10 Rest: 15-30sec

How to do it:

• Get on your hands and knees, with your hands slightly wider than shoulder-width apart.
• Walk your knees back until your body forms a straight line from your shoulders to your knees.
• Engage your core.
• Slowly bend your elbows to lower your chest. Your arms should be out at a 45° angle from your torso and your body should remain in a straight line.
• Push through your hands to extend your arms and return to the starting position.

If you need to an easier, modified push-up, try doing a wall push-up or placing your hands on an elevated surface, like a couch. If you need more of a challenge, do push-ups on your toes instead.

I like to do one toe push-up, then the knee push-ups. Every two to three weeks, I’m increasing the number of toe push-ups I do in the routine to keep building strength.

4. Kneeling overhead press

Sets: 3 Reps: 10-12 Rest: 15-30sec

How to do it:

• Kneel on the mat with your torso upright, so your knees, hips and shoulders are in a straight line.
• Loop one end of the resistance band under your knees and hold the other end in both hands at shoulder height.
• Engage your core.
• Extend your arms to push the resistance band straight up, making sure you don’t arch your back.
• Lower with control.

Optional finisher: Squat

Sets: 3 Time: 30sec Rest: 15-30sec

How to do it:

• Stand with your feet hip-width apart, toes pointing slightly out.
• Keep your chest upright and clasp your hands together.
• Push your hips back and bend your knees to lower until your thighs are parallel to the floor.
• Push through your feet to stand upright.
• Continue at pace.

I like to add this fast-paced set of squats onto the end of the strength exercises to raise my heart rate and challenge my thigh muscles. Rather than focusing on a set number, I try and push myself hard for the 30 second. If you’re new to fitness, make sure you take a longer rest after this exercise.

Even when you have the best intentions, it can be hard to keep workout motivation high when on vacation.

After a day or two, a leisurely breakfast or an evening cocktail by the pool quickly becomes more appealing than a visit to the hotel gym.

“Holidays are for switching off, and after a day by the pool or the beach, the last thing most people want to do is head to the gym,” says fitness trainer Edwina Jenner.

Her solution? Get your workout done early with her 20-minute bodyweight vacation routine.

“It’s one of the simplest ways to move your body and not lose your fitness routine, without taking away any of your precious time to unwind,” Jenner tells Fit&Well.

“This is an effective full-body routine that will increase your heart rate, build strength, improve your coordination and balance, and positively impact your mood,” says Jenner.

You can do Jenner’s workout in your pants, pajamas or swimwear, with no equipment or preparation required.

All you need is a little floor space, and you can work your way through the four-exercise routine in just 20 minutes.

How to do the 20-minute vacation workout

Jenner’s vacation workout features four exercises in total and is structured around 45 seconds of work and 15 seconds of rest.

Once you’ve done that for each exercise, you’ll have completed one round. Complete three rounds in total, taking a one-minute break between rounds.

And, if you’d like an extra challenge once you’ve done three rounds, there’s an optional finisher.

1. Unweighted squat

Time: 45sec Rest: 15sec

• Stand with your feet between hip- and shoulder-width apart.
• Engage your core.
• Push your hips back and bend your knees to lower, as if you’re sitting back into a chair.
• Keep your chest facing forward and your knees in line with your toes.
• Push through your heels to stand upright, and squeeze your glutes.

2. Reverse lunge

Time: 45sec each side Rest: 15sec

• Stand with your feet hip-width apart.
• Engage your core.
• Step your left foot back.
• Bend both knees to 90° to lower, keeping your right knee over your right ankle and your torso facing forward.
• Push through your right foot to stand upright and bring your left foot hip-width apart from your right.
• Continue lunging on your left foot for 45 seconds, rest, then repeat with your right foot.

3. Push-up

Time: 45sec Rest: 15sec

• Kneel on the floor and place your hands just wider than shoulder-width apart, directly underneath your shoulders.
• Step your feet back so you’re on your hands and toes with your body in a straight line from head to heels.
• Engage your core.
• Bend your elbows to lower your chest with control, keeping your elbows at roughly 45° to your body.
• Push the floor away from you to extend your arms and return to the starting position.

Trainer tip: Place your hands on a raised surface such as the edge of a bed, a sturdy desk or a kitchen countertop to reduce the difficulty. The higher the surface, the easier it will be.

4. Standing ab curl

Time: 45sec each side Rest: 15sec

• Stand with your hands behind your head or by your temples.
• Lift your left knee and lower your right elbow, bringing them to meet in front of you—squeezing your abs as you move.
• Return to the starting position with control.
• Continue, bringing your left knee and right elbow to meet for 45 seconds, rest, then repeat on the other side.

5. Optional finisher: Wall sit

Time: 45-60sec

• Place your back flat against the wall.
• Step your feet away from the wall and slide your back down the wall until your knees are bent to 90°.
• Hold this position for time.

Ever feel like you're just going through the motions when performing exercises?

Dr Caroline Packard, a doctor of physical therapy and founder of Connect Pelvic Floor Fitness, says that’s a sign that your mind, body and breath are out of sync.

“As we age, we don't just lose muscle; we lose the coordination between the breath, the deep core, the glutes, and the postural system that holds everything together,” she says.

“When that coordination breaks down, even people who are technically strong start to feel unsteady, fatigued and less confident in their own body.”

Before she introduces weighted exercises, Packard's programs focus on restoring that coordination.

“It's the foundation of everything I teach with Connect,” she says.

“The exercises change as you progress. They get more challenging, more loaded, more complex; but the foundation never changes: breath first, coordination restored, then build.”

How to do the workout

To complete this entry-level routine you'll need around 15-20 minutes and a few simple props.

“There is no floor work,” says Packard. “Every exercise is done standing or seated using a chair, a wall, a small pillow, and a low step or bottom stair.”

Packard advises that you should exhale during the most taxing part of an exercise.

“That exhale activates the deep core and pelvic floor, turning every movement into a full system workout—not just the muscles you can see,” she explains.

1. 360˚ diaphragmatic breath

Sets: 3 Reps: 5 Rest: 10sec

• Sit in a chair with feet on the floor.
• Rest your hands on the sides of your ribcage.
• Inhale slowly through your nose for four counts.
• Feel your ribcage expand in the front, sides and back simultaneously.
• Exhale for four counts and feel your ribcage draw inward.
• Pause after the exhale before your next breath.

Packard says: “Don't skip this section. For adults who have spent years chest breathing—which is most of us—this is the reset the body needs before it can load effectively.

“If your hands aren't moving outward on the inhale, keep breathing until you feel them expand.”

2. Seated marches

Sets: 2 Reps: 10 each side Rest: 30sec

• Sit at the front edge of your chair, feet flat on the floor hip-width apart.
• Inhale to prepare.
• Exhale and lift one knee slowly toward the ceiling, keeping the pelvis level and the spine straight.
• Don't let your hip drop or your torso lean.
• Hold briefly, then lower slowly.
• Repeat on the other side.

Packard says: “The goal is not [knee] height, it's control.

“A small, controlled march with a stable pelvis is worth far more than a high kick with a wobbling trunk. As this becomes easier, add a light dumbbell resting on the thigh for additional load.”

3. Seated pillow adduction

Sets: 2 Reps: 10 with a three-second hold Rest: 30sec

• Sit at the front edge of your chair, feet flat on the floor hip-width apart.
• Place a small pillow or rolled towel between your knees.
• Inhale to prepare.
• Exhale and gently squeeze the pillow between your knees.
• Hold for three seconds.
• Inhale to slowly release.

Packard says: “Think of this as waking up the inner architecture of the hip before you ask it to work hard.

“For [older populations], the adductors are almost always underactivated, and when they're weak, the pelvis loses the stability it needs for safe single-leg loading and balance control.”

4. Standing foot taps

Sets: 2 Reps: 10 each side Rest: 30sec

• Stand and face a wall.
• Rest your fingertips on the wall for support.
• Position your feet hip-width apart, with a slight bend in the knees.
• Inhale to prepare.
• Exhale and slowly tap one foot out to the side, keeping the pelvis level and the trunk upright.
• Return to standing with control.

Packard says: “Tapping the foot out to the side trains the outer glute muscle that helps with balance to prevent falls.

“When those muscles are weak, the pelvis drops on the standing side with every step, creating the instability that makes older adults vulnerable to falling sideways.

“As this becomes easier, slow the return phase or add a light ankle weight for additional load.”

5. Sit to stand

Sets: 3 Reps: 8-10 Rest: 45sec

• Sit at the front edge of your chair, feet flat on the floor, hip-width apart.
• Cross your arms over your chest or raise them in front.
• Inhale to prepare.
• Exhale and push evenly through your whole foot as you stand, ensuring the knees don't cave in as you stand.
• Inhale and lower, hinging at the hips to sit back down.

Packard says: “This is the most important exercise in this entire routine, and one most people do dozens of times a day without thinking about it.

“Research shows that the ability to perform this movement with control and without assistance is one of the strongest indicators of long-term mobility, fall risk and longevity.

“The exhale on the way up is non-negotiable. That breath coordination automatically activates the deep core and pelvic floor, turning this into a full system exercise rather than just a leg movement.

“As the move becomes easier, slow the lowering phase to three to four counts. That eccentric control is where real strength is built.”

Packard also advises that you watch out for two common compensations: the chest leaning too far forward on the way up, or the knees caving inward. Either means the glutes aren't firing properly.

6. Wall-supported split squat

Sets: 2 Reps: 8 each side Rest: 45sec

• Stand facing the wall, fingertips resting lightly on the surface.
• Step one foot back, about two-thirds of your normal stride length.
• Keep both feet pointing forward.
• Inhale to prepare.
• Exhale and slowly lower the back knee toward the floor, only as far as it is comfortable.
• Keep the front knee tracking over the front toes, the trunk upright, and the pelvis level. Don't let the front heel lift.
• Inhale, then exhale and push through the front foot to stand.

Packard says: “The split squat is single leg strength training made accessible.

“By staggering the feet you're loading one leg at a time, which is exactly how the body works in real life.

“Every step you take, every stair you climb, every curb you step off is a single-leg loading event.

“This exercise builds the quad, glute and hip strength that makes those moments feel controlled and confident rather than precarious.”

7. Low step-up

Sets: 2 Reps: 8 each side Rest: 45sec

• Stand facing a low step or bottom stair, with a railing or wall within reach for support.
• Place one foot fully on the step.
• Inhale to prepare.
• Exhale and hinge slightly forward from the hips, maintaining a straight spine, as you drive through the heel of the elevated foot to bring yourself up to standing.
• Inhale and lower back down with control, hinging from the hips as you descend.

Packard says: “This is the most functional exercise in the routine, because stairs exist in almost every home, every building, and every sidewalk.

“By leaning slightly forward into a hinge position as you step up, you're loading the posterior chain [the glutes and hamstrings] in a way that protects the low back and builds the kind of hip strength that directly reduces fall risk and supports long-term independence.”

8. Kickstand single-leg stance

Sets: 2 Reps: 3 x 20-30sec hold each side Rest: 20sec between holds, 30sec between sets

• Stand near a wall with fingertips resting lightly on its surface.
• Place the toes of one foot just behind you. This is your kickstand foot—your weight should stay centered over the other foot.
• Inhale to prepare.
• Press through the ball of the kickstand foot, without shifting your weight back.
• Hold that position and breathe.

Packard says: “Most balance exercises ask you to just stand on one leg and hope for the best.

“This one gives you something to actively do, and that makes all the difference for [older] populations.

“By pressing the forefoot of the back foot into the ground while staying centered over the standing leg, you're activating the entire lower leg muscle system: the peroneals, the tibialis anterior, and calf complex.

“These are the muscles that prevent lateral ankle roll and are the last line of defense against a fall.

“As confidence builds, reduce your reliance on the wall—fingertips first, then one finger, then hovering just above the surface.”

9. Wall push-up

Sets: 2 Reps: 10-12 Rest: 45sec

• Stand an arm’s length away from a wall with feet hip-width apart.
• Place both hands on the wall at shoulder height.
• Inhale, bend your elbows and move your body toward the wall.
• Keep the core engaged, the pelvis neutral, and the body in one straight line.
• Exhale and press through both hands to return to standing.

Packard says: “Upper body strength is often overlooked among [older populartions]—yet it shouldn't be.

“Pushing strength directly supports the ability to get up off the floor, push open a heavy door, and catch yourself if you trip.

“It also loads the bones of the wrist, forearm and shoulder in a way that supports upper body bone density over time.

“As this becomes easier, walk your feet further from the wall to increase the challenge.”

While sitting is a normal part of life, spending long periods in the same position can leave your body feeling achy and stiff, and may even compromise how it functions.

Slouching on the sofa and hunching over your screen of choice can also contribute to neck and back pain.

While no one move can fix poor posture from prolonged sitting, strengthening the muscles around your shoulders and upper back can help you hold an upright posture for longer, so you feel less stiff (although it’s still important to take regular movement breaks).

This workout features five moves to target those muscles. So if you feel like a curled-up prawn after a day at your desk, this workout is for you.

How to do this workout

Perform each of the five exercises below for 40 seconds, taking 20 seconds between exercises to get set up for the next move and to rest. Perform all five exercises to complete one round. Perform four rounds in total.

1. Bent-over rear delt flye
2. Dumb waiter to Y-raise
3. Arnold press
4. Arm circles
5. Bent-over row to triceps kickback

1. Bent-over rear delt fly

Time: 40sec Rest: 20sec

• Stand with your feet hip-width apart with a slight bend in your knees, holding a dumbbell in each hand down by your sides, palms facing inward.
• Hinge at your hips and lower your torso until it’s almost parallel to the floor, keeping your back flat and core engaged.
• Raise both arms out to the sides to shoulder level, keeping a slight bend in your elbows.
• Squeeze your shoulder blades together, pausing briefly at the top of the move.
• Slowly lower the dumbbells back to start position.
• Avoid using momentum to lift the weights.

How it helps: Strengthens the muscles around the back of your shoulders and shoulder blades, helping counter the rounded-shoulder position many people slip into when working at a desk.

2. Waiter to Y-raise

Time: 40sec Rest: 20sec

• Stand with your feet hip-width apart and core engaged.
• Hold a dumbbell in each hand, elbows bent at 90° in contact with your waist, forearms extended in front, palms facing up and dumbbells touching.
• Rotate your forearms outward as far as possible. Squeeze your shoulder blades together.
• Press the weights to a 45° angle, creating a Y-shape with your arms.
• Pause briefly at the top then slowly reverse the movement back to the starting position.

How it helps: Stretches your chest and strengthens your lower trapezius muscles, which help control shoulder blade movement. Improves overhead shoulder mobility and encourages better movement through your shoulder blades, helping to reduce stiffness around your shoulders and neck.

3. Arnold press

Time: 40sec Rest: 20sec

• Sit or stand holding a dumbbell in each hand in front of your face, palms facing you and elbows bent at 90°.
• Rotate your arms out to your sides so your palms are facing forward, then press the weights overhead, extending your arms fully.
• Pause briefly at the top then reverse the move with control.

How it helps: Improves shoulder mobility and strengthens the muscles that support good posture. Moves your shoulders through a wide range of motion, helping counter the fixed positions of desk work.

4. Arm circles

Time: 40sec Rest: 20sec

• Stand with your feet hip-width apart holding a light weight in each hand.
• Raise your arms out to your sides at shoulder height, palms facing down.
• Rotate your arms backward making small circles.
• Every 10 seconds pause and rotate in the opposite direction.

How it helps: Improves shoulder mobility and increases blood flow to the muscles around your shoulders and upper back.

5. Bent-over row to triceps kickback

Time: 40sec Rest: 20sec

• Stand with your feet hip-width apart, holding dumbbells by your sides with your palms facing.
• Engage your core.
• Hinge forward from your hips and push your hips back to lower your torso to a 45° angle, keeping a slight bend in your knees.
• Lift the dumbbells toward your ribcage, squeezing your shoulder blades at the top of the movement, keeping your arms tucked close to your body.
• Extend your arms fully behind you, straightening them at the elbows.
• Slowly reverse the movement back to the starting position.

How it helps: This move strengthens your upper-back muscles that help support an upright posture and encourages you to keep your core braced as you work through the movement. The kickback strengthens your triceps, the muscles on the back of your upper arms, which helps improve shoulder alignment

When many people resolve to get fit, they decide to launch straight into running. Running is great and all, but it’s demanding and jumping in feet first can leave you saying never again.

David J Sautter, a NASM-certified personal trainer at WalkFit tells Fit&Well that walking is great if you want to increase your activity levels.

“Performed regularly, it improves your cardiovascular health without putting too much strain on your heart and joints, making it a relatively risk-free form of exercise,” he says.

“It places less stress on your joints than higher-impact exercises such as running and can be adapted to suit a wide range of ages and fitness levels.”

“I recommend combining changes in speed and incline. This helps increase the session’s intensity while keeping it low-impact and accessible to most people.”

Sautter recommends you spend a few minutes warming up to gradually increase your heart rate and prepare your muscles and joints for the movement.

He says the following workout is challenging but achievable. If you struggle to maintain the pace or experience pain at any point, decrease the incline and slow down.

20-minute treadmill walking workout

1. Start

Time: 4min Pace: 2.5mph-3mph Incline: 0%-1%

“Start by setting the treadmill to an easy pace. This allows you to ease into the workout and get your body moving right away,” says Sautter.

2. Increase incline

Time: 4min Pace: 3mph-4mph Incline: 2%-3%

“At this stage, you should start to feel your breathing become slightly heavier while still being able to hold a conversation,” says Sautter.

3. Fast climb

Time: 4min Pace: 4mph-4.5mph Incline: 5%

“This may be the most challenging part of the workout,” says Sautter.

“It should feel like you are walking briskly up a hill, increasing the workload on your hamstrings, calves, glutes and cardiovascular system.”

4. Slow, steep climb

Time: 4min Pace: 2.5mph-3mph Incline: 6-7%

“This stimulates walking up a steeper hill and places greater demand on your lower-body muscles while challenging your balance and posture,” says Sautter.

5. Cool-down

Time: 4min Pace: 2.5mph-3mph Incline: 1%-2%

“These minutes can be used as a cool-down,” says Sautter.

“This will allow your heart rate and breathing to return to resting levels gradually.”

How to get the most out of your walking workout

Sautter recommends focusing on correct form and consistent effort.

“Keep your back straight, your shoulders relaxed and engage your core lightly to support your posture,” he says.

“Allow your arms to swing naturally and freely, and avoid holding onto the treadmill handrails unless necessary for balance as this can reduce the effectiveness of the workout.”

“Most importantly, keep at a pace and incline that feels challenging, but not painful. If you’re experiencing any pain or discomfort, stop the workout and seek professional help.”

To fit exercise into my busy week, I try to get up early and squeeze something in before my daughters come down for breakfast. I usually have about 30 minutes max before I’m back to mom duty so how I work out matters.

I’ll often do a circuit that uses EMOM (every minute on the minute) timings. You complete a certain number of repetitions of an exercise at the start of every minute, and your recovery is the remaining time on the clock before the next 60 seconds start.

I recommend this style of training if you’re on a tight schedule. There’s minimal downtime and workouts can build cardio fitness as well as muscular strength and endurance because you only have short recovery periods. As you get tired, you have to work harder to complete the repetitions, which is what improves fitness, strength and endurance.

As you get fitter, you might complete your repetitions faster, giving you more recovery time within the minute, in which case you can increase the repetitions to keep things challenging.

If it sounds like a good fit for your goals, try this five-move workout I created.

How to do the EMOM workout

You will need a set of dumbbells or a kettlebell for this workout. Do 10 reps of every exercise, one after the other, and complete four rounds.

Each exercise starts at the beginning of the new minute, with any remaining time used as rest. For example, if the first exercise—the goblet squat— takes you 40 seconds, then you will have 20 seconds rest before the next move at the next minute mark.

If your RDL reps take 50 seconds, you will have only 10 seconds of rest before moving on, and so on.

Don’t compromise technique just because you want to complete your reps quickly and have a longer rest. If you are new to EMOM workouts, try two rounds and then increase this as you get fitter.

Resist the urge to make it as hard as possible. Pace yourself so that you can complete your reps without having to stop halfway because you’ve started too fast, or picked a weight that’s too heavy. Because of the short rest periods, what feels hard at first can become impossible by the final round.

It’s helpful to keep a log of how you perform in the workout each time you do it. Over time, you might notice you can complete your reps quicker, add more reps to each minute, or can use a heavier weight.

1. Goblet squat

Reps: 10

• Stand with your feet slightly wider than hip-width apart, holding a dumbbell or kettlebell in front of your chest with both hands.
• Engage your core.
• Bend your knees and sit your hips back to lower, keeping your chest facing forward.
• Pause when your thighs are parallel to the floor.
• Press through your heels and squeeze your buttocks to stand back up.

2. Romanian deadlift

Reps: 10

• Stand with your feet hip-width apart, holding dumbbells in front of your thighs, palms facing you.
• Engage your core, and set your shoulders back and down.
• Hinge forward from your hips and push your hips back to lower the weights down the front of your legs, keeping your back flat throughout.
• Pause when you feel a stretch in your hamstrings, then squeeze your glutes as you drive your hips forward to return to the starting position.

3. Bent-over row

Reps: 10

• Stand with your feet hip-width apart, holding dumbbells by your sides, palms facing.
• Engage your core, and set your shoulders back and down.
• Hinge forward from your hips and push your hips back, letting your arms hang down—this is your starting position.
• Lift the dumbbells to your hips, drawing your elbows past your torso.1
• Squeeze your shoulder blades together at the top of the movement.
• Lower the weights slowly with control.

4. Plank shoulder tap

Reps: 10

• Start in a high plank position with your shoulders directly above your hands, arms extended and your body in a straight line from head to heels.
• Raise one hand and tap your opposite shoulder, keeping your hips stable.
• Return to the starting position and repeat on the other side.
• Continue, alternating sides with each rep.

5. Glute bridge

Reps: 10

• Lie on your back with your knees bent, feet on the floor, hip-width apart and your arms by your sides.
• Push through your heels to raise your hips, making a straight line from your shoulders to your knees.
• Squeeze your glutes at the top, then lower your hips back down slowly.

Upper-body strength has never been high on my priority list.

I’m more of a legs, glutes and core girl—give me a squat over a biceps curl any day of the week.

That was until I moved house twice in the space of three months. I realized that strong arms and shoulders would have been pretty useful for unpacking boxes, scrubbing dirty floors and putting heavy items away in those high-up kitchen cupboards.

Since then, I’ve been a little more interested in arm workouts, particularly the quick and functional kind.

So, this 20-minute arm workout, designed for Fit&Well by NASM-certified personal trainer Rosie Borchert, is just the thing for me.

“This quick dumbbell workout targets the biceps, triceps and forearms—with some love for the shoulders too,” says Borchert, who works with REP fitness.

“Building muscle here supports daily movements like carrying, pushing, lifting, pulling and opening that stubborn pasta sauce jar.”

How to do the 20-minute upper-body workout

“We’re working in a hypertrophy rep range for this workout, which means you’ll choose a moderate weight that you can control through a higher rep range,” Borchert says.

1. Farmer’s walk

Sets: 3 Time: 45sec Rest: 30-45sec

“This is a full-body exercise that targets the forearms, trapezius and core, and also improves grip strength,” explains Borchert.

How to do it:

• Set your dumbbells at either side of your feet, which should be a little wider than hip-width apart.
• Hinge at your hips and bend your knees to pick up your dumbbells, keeping your back flat and your chest lifted.
• Grasp your dumbbells, then extend your hips and knees to stand up straight again, with the dumbbells held at your sides.
• Pull your shoulder blades back, engage your core and keep an upright posture as you walk forward.
• Walk for 45 seconds, changing direction where necessary.
• Then, hinge at the hips and bend your knees to lower your dumbbells back to the floor.

2. Shoulder press

Sets: 3 Reps: 10 Rest: 30-45sec

“This shoulder exercise targets the deltoids, trapezius and triceps,” says Borchert.

How to do it:

• Stand with your feet shoulder-width apart and a slight bend in your knees.
• Hold your dumbbells at shoulder height with your palms facing forward.
• Brace your core and squeeze your glutes.
• Extend your arms to press the dumbbells overhead, making sure you don’t arch your back.
• Lower the dumbbells with control.

3. Overhead triceps extension

Sets: 3 Reps: 15 Rest: 30-45sec

Borchert explains that “this move recruits all three heads of the triceps.”

How to do it:

• Stand with your feet shoulder-width apart, holding one dumbbell vertically, with both hands cupping the highest end of the dumbbell.
• Engage your core and lift the dumbbell overhead, keeping your elbows close to your ears.
• Bend your elbows to lower the dumbbell behind your head, keeping your upper arms stationary.
• Extend your arms to lift the dumbbell overhead again—you should feel a little pull in the triceps at the top of the movement.

4. Biceps curl

Sets: 3 Reps: 15 Rest: 30-45sec

“Biceps curls target the biceps brachii when using a standard, supinated (palms-up) grip,” explains Borchert.

How to do it:

• Stand upright with your feet hip-width apart, holding dumbbells in front of your thighs with your palms facing forward.
• Engage your core.
• Keeping your upper arms pressed against your torso, bend your elbows to lift the dumbbells toward your shoulders.
• Don’t twist your hands as you lift—keep your palms in position.
• Lower the dumbbells with control back to the start.

When I only have 20 minutes to myself, it can be difficult to choose what to do with the time.

Should I commit to doing some cardio exercise, or simply enjoy a stroll in the park?

Strength and conditioning specialist Logan Herlihy of Reformed Fitness says you don’t have to choose.

“Simple walking at a moderate pace is a great way to start, but once you’ve been doing that for a while, it can be beneficial to add more difficulty to your walking workout, without investing significantly more time,” he says.

Herlihy draws inspiration from the world-renowned high-intensity interval training (HIIT) researcher Martin Gibala, who says you only need one minute of hard effort to work out effectively.

For Gibala’s method, participants would spend approximately 10 minutes on a stationary bike and complete one minute of high-intensity work, using the rest of the time to recover.

“Walking is inherently a lower intensity exercise, so I’ve modified the intervals and the rest periods accordingly,” says Herlihy.

“I love this routine because it’s simple and easy to track. You can also shorten or extend [the workout] based on your available time,” he adds.

20-minute walking workout

1. Warm-up

Time: 2min

Walk at a comfortable pace to get your body moving and heart rate slightly elevated.

2. Intervals

Sets: 6 Time: 40sec Rest: 1min 20sec

• Speed up so you are walking as fast as you can for 40 seconds, with your arms pumping, but without breaking into a run. Your pulse should increase.
• Slow down to a recovery pace, which should be slower than your normal walking pace, for 1 minute and 20 seconds. Breathe deeply, inhaling through your nose and exhaling through your mouth. The aim is to lower your pulse rate to the same level as the warm-up.
• Repeat the above, completing six sets in total.

3. Cool-down

Time: 6min

Walk at a comfortable, gradually slowing your pace down.

How to adjust this workout to your ability

If you find the workout too intense, here’s how to adapt it to suit your level.

• Shorten the intense effort. Make it 20 seconds of hard work, and one minute 40 seconds of recovery.
• Skip a round and continue your recovery walking for the next two minutes while you catch your breath, then start back up again on the following round.

Shop walking shoes

If you need to upgrade your footwear, consider these three top picks from my guide to the best walking shoes.

We all know we’ll benefit if we stay active, but it becomes harder to do if you have concerns about your joint health. In that case, the treadmill is your friend.

“Walking on a treadmill is actually gentler on your joints because the belt provides some shock absorption, unlike the hard pavement outdoors,” says Denise Chakoian, a certified fitness trainer and owner of Core Cycle and Fitness LaGree.

When combined with some of the best walking shoes, you may find your joints are more comfortable with indoor walking. Plus, you remove many of the other factors that worry people about walking outdoors.

“Treadmills can feel safer for people who are worried about traffic, uneven sidewalks or isolated areas. Some people also prefer the convenience of walking at home or the gym while watching TV or listening to music,” says Chakoian.

If you think that the shock absorption of the treadmill makes it a less effective workout, you don’t need to worry.

“Walking on a treadmill is just as effective as walking outdoors for cardiovascular health and burning calories,” she adds.

Chakoian explains that outdoor walking has its benefits too. For instance, the uneven terrain engages your stabilizing muscles and time outdoors can be better for your mental health.

That said, you’re not giving yourself an easier time by picking the treadmill. In fact, there are some times it’s definitely better to walk on a treadmill rather than going outside.

Ultimately, however you choose to do your walking workout, you’re moving your body and that’s a cause for celebration.

If you want to add structure to your next treadmill workout, give the following 20-minute workout a spin. Just remember to keep an eye on the treadmill timer to know how far through the workout you are and when you need to change up your pace or incline.

1. Warm-up

Time: 3min Incline: 0%

Walk at an easy pace to loosen up your muscles. Remember to keep your back straight.

2. Brisk walk

Time: 3min Incline: 2%

Pick up the pace. You should be able to hold a conversation, but you should be breathing harder.

3. Incline walk

Time: 2min Incline: 3-4%

Maintain your brisk pace and increase the incline. Feel your legs and glutes working and note any stiffness or discomfort. Don’t push through pain.

4. Controlled walk

Time: 2min Incline: 0-1%

Slightly slow your pace and reduce the incline. Pay close attention to your gait: Your feet should roll from heel to toe.

5. Power walk

Time: 3min Incline: 1-2%

Increase the pace to hit the fastest walking speed of the workout. Swing your arms and lengthen your stride. It should become harder to hold a conversation.

6. High incline

Time: 2min Incline: 5-6%

Slow back down to a brisk pace, but tackle the steepest incline of the workout. As the incline increases, you will need to take shorter steps.

7. Recovery

Time: 2min Incline: 0%

Slow down to a gentle walk and catch your breath.

8. Brisk finish

Time: 2min Incline: 2%

Increase the speed to a brisk pace again, taking notice of your posture and how your body feels for this final push.

9. Cool-down

Time: 1min Incline: 0%

Slow right down and take deep, steady breaths.

A spare 20 minutes can disappear before you know it. If I have a little free time, I always find myself dilly-dallying or starting chores but not finishing them. The time always feels wasted, even if I approach it with the intention to be productive.

We Run coach Amanda Grimm thinks 20 minutes is just long enough to invest in yourself and complete a quick, easy treadmill workout.

“We all have those days where work takes over or the weather outside is awful. Just remind yourself it’s only 20 minutes, and it actually could be one of the most effective workouts you do,” she says.

While it might not be the most challenging workout you do, if you are able to put aside just 20 minutes, you’ll feel better for it. Your focus, mood and stress levels are likely to improve.

“It does wonders for your mental health,” says Grimm.

“I often remind my clients that a 20-minute workout is always better than nothing. I personally love walking outdoors for the fresh air and for a better view. However, that’s my choice, and walking on a treadmill is brilliant when life gets in the way.”

“Both get you moving, and that’s what actually matters.”

20-minute treadmill walking workout

1. Warm-up

Time: 5min

Walk at a comfortable pace. You should be able to speak in full sentences, but stride forward with purpose and gradually increase your heart rate.

2. Intervals

Time: 10min

Walk for two minutes at a challenging pace, then walk for two minutes at an easy walking pace. Repeat until 10 minutes have elapsed.

3. Cool-down

Time: 5min

Walk at an easy pace, ensuring your heart rate gradually decreases.

How to get more out of this workout

Swing your arms

Grimm says that she always reminds clients to swing their arms naturally when they walk. This way, you burn more calories and work the core of your body, rather than just the legs.

Add incline

“If you can increase the incline slightly every time you train, even just by 1%, this makes a difference as it mimics outdoor walking,” says Grimm.

Incline is a great way to add challenge and progress your fitness without speeding up or spending longer on the treadmill.

To jump-start your 2026, Chris Hemsworth’s Centr fitness app has released a pair of 12-week workout programs that will help set the foundations upon which to build your fitness.

Designed by strength coach and yoga teacher Alex Silver-Fagan, one is tailor-made for the gym, to help beginners build confidence with equipment, while the other is stripped back for home workouts.

A building block of each program is a full-body mobility, core and functional strength workout that Silver-Fagan swears by.

She’s shared it with Fit&Well readers below, and it’s something she recommends everyone incorporate into their routine this January to minimize risk of injury and set the platform to get strong.

“This workout really is the foundation,” she tells Fit&Well. “You’re learning how to warm up properly, how to prep the body, and it truly caters to all.” The only piece of equipment you need is a light kettlebell or dumbbell.

How to do the workout

This predominantly bodyweight workout involves three sections.

The first is a full-body mobility flow Silver-Fagan recommends to prepare for the main body of work.

The second section focuses on activation and stability, consisting of five exercises performed as a circuit, a total of three times.

You’ll need a light weight for the final move in this section.

The third section is a core finisher made up of three variations of the plank exercise.

Centr has provided video demonstrations of each exercise and I have added a few form pointers to bear in mind as you move through this workout.

Take your time, prioritize technique over pace and enjoy the process.

Workout overview

Section 1

1. Dead bug x 40sec
2. Windshield wipers x 40sec
3. World’s greatest stretch to T-spine rotation x 40sec
4. Half-kneeling lunge matrix x 40sec each side 
5. Inchworm x 5
6. Three-leg downward dog to hip opener x 30sec each side 
7. Child’s pose to up dog x 40sec

Section 2

Perform three rounds.

1. Alternating reverse lunge to overhead Y reach x 20 
2. Squat walkout to shoulder tap x 5 
3. Lateral bear crawl x 30sec  
4. Fire hydrant x 10 each side
5. Kettlebell Turkish get-up (roll-to-elbow) x 5 each side 

Section 3

1. High plank x 20sec
2. Forearm side plank x 20sec each side 
3. Forearm plank x 20sec

Section 1: Mobility Flow

1. Dead bug

Time: 40sec

Keep your lower back pressed into the floor throughout.

2. Windshield wipers

Video: Centr

Time: 40sec

Keep your shoulders in contact with the floor and slow down each movement while your lower back loosens up.

3. World's greatest stretch to T-spine rotation

Video: Centr

Time: 40sec

Work within your personal range of motion, rather than trying to emulate Silver-Fagan's flexible form.

4. Half-kneeling lunge matrix

Video: Centr

Time: 40sec each side

Explore your range of motion cautiously—increasing the range as your hips and pelvis warm up.

5. Inchworm

Video: Centr

Reps: 5

Keep your arms and legs straight throughout to lengthen the stretch in your spine and hamstrings.

6. Three-leg downward dog to hip opener

Video: Centr

Time: 30sec each side

This is quite technical—cut out the hip opener element if you struggle to remain stability.

7. Child’s pose to up dog

Video: Centr

Time: 40sec

Pause for a few seconds in each pose to allow your muscles to relax and release.

Section 2: Activation and stability

Perform these five exercises as a circuit, completing the circuit a total of three times, resting for 30 seconds between rounds.

1. Alternating reverse lunge to overhead Y reach

Video: Centr

Reps: 20

Reach high with each rep to lengthen your spine and torso.

2. Squat walkout to shoulder tap

Video: Centr

Reps: 5

Cut out the shoulder taps if stability is an issue.

3. Lateral bear crawl

Video: Centr

Time: 30sec

Hover your knees just off the floor throughout and avoid letting your butt lift too high.

4. Fire hydrant

Video: Centr

Reps: 10 each side

Slow down each rep to help isolate the often-undertrained glutes.

5. Kettlebell Turkish get-up (roll-to-elbow)

Video: Centr

Reps: 5 each side

Another technical exercise, but a great one to master. If this is a move you haven’t come across before, this coached demonstration of the move will help.

Section 3: Core challenge

1. High plank

Video: Centr

Time: 20sec

Keep your hands directly under your shoulders, hips slightly lifted to maintain tension in your core without letting your pelvis sag.

2. Forearm side plank

Video: Centr

Time: 20sec each side

To help with balance and create a more stable platform, stagger your feet with one forward and the other slightly back.

3. Forearm plank

Video: Centr

Time: 20sec

Maximize every second of this plank by drawing your elbows toward your toes—done right your body will start shaking from the start (in a good way).

As a certified running coach, I’m used to hearing people’s concerns around their own running, especially from those who are just starting out. I often hear worries that include: I’ll be too slow, or I’ll get tired too quickly, and simply that they don’t feel like a “real” runner.

And I totally get it, I had a lot of those concerns too. I didn’t always go through life feeling like a runner. My confidence as a runner didn’t come from pushing harder or going longer—it came from learning how to structure my runs in a way that made them feel achievable.

I often remind beginners that confidence comes over time and is built through small wins along the way. You don’t need to run long distances or fast times to feel successful. Having a short but well-designed routine in place can teach your body and brain that running is manageable.

This 20-minute run-walk routine is one of the best ways to build that confidence because it emphasizes preparation, pacing and recovery. It helps you end your workout feeling like you’re capable rather than defeated, and it will help keep you coming back for more.

20-minute run-walk routine

1. Dynamic warm-up

Time: 5min

Before you start your run properly, use the first five minutes of this 20-minute confidence-building routine to get your body warmed up. Start by doing some brisk walking, then add gentle movements like leg swings, hip circles, toe walks and neck circles.

These movements will help increase blood flow and reduce stiffness throughout the body, making your run feel smoother. Skipping a warm-up is one of the easiest ways you can make your run feel harder than it needs to be.

2. Run-walk intervals

Time: 10min

For the next 10 minutes you will alternate between one minute of running and one minute of walking.

The running portions should feel easy and controlled—don’t get crazy and try to run fast. You should be able to maintain your pace for the entire one-minute interval without gasping for air. If you can’t do that, slow down.

Also, remember that walking isn’t a break you have to earn, it’s part of the plan.

This training structure allows your heart rate to gradually rise while giving your muscles the time they need to recover before overdoing it. Over time, your body adapts, and the running intervals start to feel more comfortable.

The feeling of control that comes from this setup can be a major confidence booster for new runners.

3. Cool down and reset

Time: 5min

Finish this routine with five minutes of relaxed walking. Make sure to let your breathing return to normal and focus on how your body feels.

This is a great time to recognize what went well rather than focusing on any discomfort you experienced.

Ending your run with a calm walk helps to reinforce a positive association with running.

The importance of pacing

The element that makes this routine work is pacing. Many new runners run too fast during short intervals because they assume they need to push harder. In reality, confidence comes from having restraint. Your running pace should almost feel too easy at first. Think of it as a pace you could do again tomorrow.

If you finish the run-walk section and feel like you could continue, then you paced it correctly. That feeling of having something left to give helps you build trust in your body and reduces anxiety about future runs.

How to build off this routine

Once this routine starts to feel comfortable, you can build more confidence by adjusting the intervals. Try running for 90 seconds and walking for one minute, or extending the total run-walk section by two minutes—from 10 minutes to 12 minutes.

Once that feels comfortable, add another two minutes, and so forth. Keep the pace of the intervals easy and focus on consistency rather than speed.

Running confidence isn’t about proving that you’re tough, it’s about learning that you can show up, follow a plan, and finish strong. This 20-minute routine teaches you exactly that, which is why it’s great for beginners.

Finding time to exercise when you’re a parent—particularly with very young children—can sometimes seem like an impossible task. That’s where fast-paced circuit workouts, can really come into their own.

I’ve created a five-move light kettlebell arms workout that you can do from home in just 20 minutes, either before the family wakes up, during nap time or after you’ve put the kids to bed.

And developing upper-body strength can make lifting your children, carrying car seats and strollers, and holding a baby in one arm while holding groceries in the other hand so much easier.

The 20-minute kettlebell arms workout

You just need one light kettlebell for this workout—between 8-12lb / 4-6kg for beginners.

There are five exercises in this workout.

1. Kettlebell single-arm row
2. Kettlebell single-arm biceps curl
3. Kettlebell triceps extension
4. Kettlebell halo
5. Kettlebell pull-through

Perform the exercises as a circuit. Perform each exercise for 30 seconds, one after the other, taking minimal breaks between each exercise until you complete one round of the exercises, then rest for 20 seconds.

Complete four rounds in total. For the single-arm exercises, swap sides each round.

Here’s how to do the exercises.

1. Kettlebell single-arm row

• Stand with your feet hip-width apart, holding the kettlebell in your right hand, facing the back of a chair or other stable surface.
• Place your left hand on the backrest of the chair, step your right leg back and hinge forward from your hips.
• Engage your core and keeping your back straight throughout, lift the kettlebell to your right hip, bending your elbow and drawing it straight up past your torso.
• Lower the kettlebell to the start with control.

2. Kettlebell single-arm biceps curl

• Stand with your feet hip-width apart, holding a kettlebell in your right hand in front of your right thigh, with your palm facing forward.
• Keeping your upper arm pinned to your torso, bend your right elbow to lift the kettlebell to your right shoulder.
• Lower slowly to the start.

3. Kettlebell triceps extension

• Hold the kettlebell upside down by the sides of the handle, then raise the kettlebell overhead.
• Engage your core and, keeping your upper arms still, bend your elbows to lower the weight behind your head.
• Extend your arms powerfully to lift the kettlebell back to the start.

4. Kettlebell halo

• Stand with your feet hip-width apart kettlebell upside down by the sides of the handle.
• Circle the kettlebell around your head clockwise, then counterclockwise.
• Continue for time, alternating direction after each rotation.

5. Kettlebell pull-through

• Get on your hands and knees with a kettlebell on the floor outside of your right hand.
• Engage your core and, keeping your torso as still as possible throughout, take hold of the kettlebell with your left hand and lift it over to your left-hand side.
• Repeat on the other side.
• Continue for time.

Make it harder: Lift your knees off the floor and hold this position as you move the kettlebell from side to side.

I’m a certified personal trainer, so it’s no surprise that I love going to the gym.

Unfortunately, finding time to work out is a little more complicated now that I have an eight-month-old son.

I try to exercise at home when I can’t make it to the gym, often grabbing a single dumbbell to save time and doing routines like this four-move sequence below.

It hits a lot of the major muscle groups and helps with stability and coordination, too.

How to do the single dumbbell workout

This workout is an AMRAP, which stands for as many rounds as possible.

Do each of the four exercises in turn to complete one round, completing as many rounds as possible 20 minutes.

You’ll need a moderately heavy dumbbell and an exercise mat for cushioning.

See how many rounds you can complete in 20 minutes, then challenge yourself to complete one more set the next time you try the workout.

Remember to get the all-clear from your medical team before starting any new exercise.

The exercises:

• Squat to single-arm overhead press x 10 each side
• Side lunge to single-arm curl x 10 each side
• Deadlift to single-arm row x 10 each side
• Glute bridge to single-arm chest press x 10 each side

Scroll down for step-by-step explainers or watch the video above to see the moves demonstrated.

1. Squat to single-arm press

Reps: 10 each side

• Stand with your feet hip-width apart, holding a dumbbell in your right hand at your right shoulder.
• Engage your core, push your hips back and bend your knees to squat.
• Push through your feet to stand back up.
• Press the dumbbell up, straightening your arm.
• Lower the dumbbell back to your shoulder.
• Complete 10 repetitions, then switch to the left arm.

Trainer tips: If you’re working with a heavy dumbbell, try to make the movement fluid. Use momentum from your squat to help power the weight into the air. If you’re working with a lighter weight, pause after standing, then press the dumbbell overhead slowly.

2. Side lunge to single-arm biceps curl

Reps: 10 each side

• Stand with your feet hip-width apart, holding the dumbbell in your right hand on the outside of your right leg.
• Engage your core and step your left foot to the side.
• Push your hips back, bend your left knee and keep your right leg straight to lower into a lunge, allowing the dumbbell to hang toward the floor.
• Return to standing and step your left leg in.
• Keeping your right elbow close to your waist, curl the dumbbell toward your shoulder.
• Perform 10 repetitions, then switch sides.

3. Deadlift to single-arm row

Reps: 10 each side

• Stand with your feet hip-width apart, holding a dumbbell in your right hand by your side.
• Push your hips back and lean your torso forward, keeping your core engaged and your arm straight.
• Pull the dumbbell up to your right hip, then straighten your arm back down.
• Squeeze your glutes and push your hips forward to stand.
• Complete 10 repetitions, then switch sides.

4. Glute bridge to single-arm chest press

Reps: 10 each side

• Lie on your back with your knees bent, feet flat on the floor and a dumbbell in your right hand.
• Engage your core, bend your right elbow and bring the dumbbell to shoulder level.
• Squeeze your glutes and lift your hips, so your body forms a straight line from your knees to your shoulders.
• Press the dumbbell toward the ceiling, straightening your arm.
• Lower the dumbbell back to your shoulder.
• Lower your hips back to the floor.
• Complete 10 repetitions, then switch sides.

We all know it’s good to exercise for overall health benefits, stronger bones and longevity but it’s also OK to admit that you want to exercise to get muscular arms.

And let’s not forget that better upper-body strength positively impacts your posture, balance and could even improve your running performance.

So, I enlisted the help of certified personal trainer Melissa Kendter to create a quick five-move workout that targets all the major muscles in the upper body.

How to do this 20-minute upper-body kettlebell workout

This is a circuit workout. Do each exercise below in sequence, rest for one minute then repeat for a total of three rounds.

You will need two kettlebells of the same weight to do this workout and a mat will make the prone exercises more comfortable.

Find out how to do the moves below.

1. Gorilla row
2. Half-kneeling shoulder press
3. Kneeling halo
4. Biceps curl
5. Skull crusher

1. Kettlebell gorilla row

Muscles targeted: Lats, rhomboids, biceps, core

Time: 40sec Rest: 20sec

How to do it:

• Stand with your feet hip-width apart and a slight bend in your knees, with two kettlebells on the floor in front of you.
• Hinge forward at the hips and push your butt back to take hold of the kettlebells. Your back should be flat, your arms straight and kettlebells directly under your shoulders. This is your starting position.
• Engage your core and, keeping your torso as stationary as possible throughout, lift the kettlebell in your right hand to your waist, bending your right elbow and raising it straight up past your torso.
• Lower the kettlebell to the floor with control.
• Repeat with your left hand, alternating sides with each rep until the time is up.

Form tip: Avoid shrugging your shoulders.

2. Kettlebell half-kneeling shoulder press

Muscles targeted: Shoulders, triceps and core, plus the chest as secondary muscles

Time: 40sec each side Rest: 20sec

How to do it:

• Half-kneel with your right knee on the floor and your left foot on the floor in front of you with your left knee bent at 90° and your left knee directly above your left ankle.
• Hold the kettlebell in your right hand by your right shoulder, with your left arm extended out to the side for balance.
• Engage your core and press the kettlebell overhead until your arm is fully extended.
• Lower to the start position with control.
• Continue for time, then repeat on the other side.

Form tip: Avoid leaning backward.

3. Kettlebell kneeling halo

Muscles targeted: Shoulders, traps, rotator cuff and core, plus the chest as secondary muscles

Time: 40sec Rest: 20sec

How to do it:

• Kneel with your knees hip-width apart, holding the kettlebell upside down in front of your chest with your hands on the sides of the handle.
• Engage your core and, keeping your torso stationary throughout, carefully move the kettlebell slowly around your head in a clockwise direction.
• Repeat the other way. Continue for time, alternating the direction each rep.

Form tips: Keep your elbows soft and keep your movements fluid.

4. Kettlebell biceps curl

Muscles targeted: Biceps and forearms

Time: 40sec Rest: 20sec

How to do it:

• Kneel with your knees hip-width apart, holding the kettlebell in front of you, palms facing forward.
• Keeping elbows pinned to your torso, bend your elbows to lift the kettlebell to your shoulders, then squeeze your biceps hard.
• Slowly reverse the movement back to the start.

Form tips: Avoid using momentum to lift the kettlebell—keep your torso still.

5. Kettlebell skull crusher

Muscles targeted: Triceps and forearms

Time: 40sec Rest: 1min 20sec

How to do it:

• Lie on your back with your feet flat on the floor, holding the sides of the kettlebell handle above your chest. Make sure your back is pushed into the floor or bench and not arching.
• Engage your core and gently press your lower back into the floor. Keeping your elbows fixed in place throughout, squeeze your triceps and slowly bend your elbows to lower the kettlebell behind your head.
• Powerfully extend your elbows to lift the kettlebell back to the starting position.

Four exercises, two medium-heavy dumbbells and your phone timer.

That's all you need to strengthen all your major muscle groups, while also starting to reverse the natural effect of sarcopenia (muscle loss) and osteoporosis (weakening bones) as you age.

Crucially, it's never too late to start, which you can do today with this 20-minute AMRAP workout which has become a staple of my training.

How to do this AMRAP workout

This is an AMRAP work, which stands for as many rounds as possible—so you have to perform a circuit of exercises as many times as you can within a set time limit.

This particular routine unites two lower-body and two upper-body exercises. It's designed to target multiple muscle groups and joints, while also helping you burn a good amount of calories.

It’s helpful to have a medium and a heavy set of dumbbells to hand for the workout—medium for the upper-body moves and heavy for the lower-body lifts.

If you only have one pair, that can work too, by slowing down the tempo of the lower-body exercises.

Before you start, perform a thorough bodyweight warm-up, paying special attention to the glutes, hamstrings and shoulders.

Good to go? Set a 20-minute timer and get stuck in, resting as needed, and noting down the total number of reps or rounds you accomplish.

Then, try to beat that target next time.

20-minute full-body AMRAP

The exercises are:

• Sumo deadlift x10
• Front rack squat x10
• Push press x10
• Push-up renegade row x10

Set a timer for 20 minutes, then perform the circuit of exercises as many times as possible, resting as needed.

Beginners may want to rest for 60 seconds between exercises, but if you're confident in your form you could do the exercises back-to-back then rest for 30 seconds between rounds.

If you need more detailed explainers for each move, scroll down to the step-by-step guides below.

1. Sumo deadlift

Reps: 10

• Stand over a pair of dumbbells with feet wide apart.
• Sit your hips back, bend your knees slightly and hinge forward to take hold of the dumbbells. Your back should be flat and core engaged.
• Retract your shoulder blades, then drive your hips forward to stand.
• Slowly lower the weights to tap the floor and repeat.

Benefits: A great exercise for the posterior chain muscles of the hamstrings, glutes and lower back, this version of the deadlift teaches safe lifting mechanics with a wide base for support.

2. Front rack squats

Reps: 10

• Stand holding the dumbbells at shoulder height, elbows pointing forward.
• Sit your hips back and bend your knees to lower into a squat, while keeping your knees wide apart.
• Push through the floor to stand and repeat.

Benefits: Holding the dumbbells at shoulder height, with elbows high, will place extra demands on your core to support your spine. If the weight is too heavy, drop one dumbbell and hold the other upright, in a goblet hold, keeping it close to your body.

3. Push press

Reps: 10

• Stand holding the dumbbells at shoulder height.
• Engage your core and glutes, then sit your hips back to lower into a shallow squat.
• Push through the ground and drive your hips forward to stand, harnessing this momentum to press the weights straight overhead.
• Focus on inhaling as you bring the weights down to your shoulders to help brace your core, then exhale as you drive up to stand and punch the weights overhead.

Benefits: Primarily an upper-body exercise, this move involves generating power from your lower body with a quarter squat, meaning you can lift more than when performing strict overhead presses.

4. Push-up renegade rows

• Position the dumbbells on the floor, shoulder-width apart.
• Assume a push-up position, holding the dumbbell handles rather than with your hands flat on the floor.
• Bend your elbows to lower your chest toward the floor as far as your shoulder mobility allows.
• Push back up until your arms are straight, then row one dumbbell toward your hip, bracing your core and glutes to help maintain stability.
• The wider apart your feet, the easier it will be to maintain balance.
• Lower the weight to the floor, then switch arms, to complete one repetition.
• Make it easier by dropping your knees to the floor.

Make it easier: If you can't do the move above, you can adapt it by dropping to your knees. If that's still too hard, skip the row and perform a plank or push-up against a wall instead.

Benefits: Target your chest, back and core in one hit but pace yourself as this exercise demands a lot of your pelvis to maintain a stable posture.

Thankfully, the notion that you are over the hill once you hit 40 has gone out of fashion.

This decade can bring plenty of positives, but one downside is a gradual loss of muscle mass, which affects everything from your metabolism to your mobility and strength.

The best way to offset this is by resistance training—lifting weights or using your bodyweight to rebuild strength and muscle, support your joints and stop your metabolism from slowing down.

You don’t need complicated moves, a new gym membership or fancy equipment to do this—a simple set of home dumbbells is enough to make a difference.

Carly Harvey is a trainer who specializes in helping women over 40 build strength and confidence, and recommends this four-move routine for beginners.

“It’s perfect for women 40 and above who want to build lean muscle to support weight management and improve joint aches that are heightened in the peri and menopause phase of life,” she says.

How to do the dumbbell workout

The workout in brief

1. Goblet squat: 3 x 10
2. Shoulder press: 3 x 10
3. Bent-over row: 3 x 10
4. Chest press: 3 x 10

1. Goblet squat

Sets: 3 Reps: 10

• Stand with your feet shoulder-width apart, toes pointing out, holding the weights in front of your chest.
• Inhale as you bend your knees and push your hips back to slowly lower.
• Pause when your thighs are parallel to the floor.
• Exhale as you push through your feet to stand.

Trainer tips: Imagine you’re lowering yourself into a chair when you squat. Move slowly, taking two seconds to lower and keep your center of gravity over your heels throughout.

2. Shoulder press

Sets: 3 Reps: 10

• Stand with your feet shoulder-width apart, holding a pair of dumbbells by your shoulders with palms facing forward and elbows out to the sides.
• Engage youre core then exhale as you push the dumbbells overhead, straightening your arms.
• Pause for one second.
• Inhale as you slowly lower the dumbbells back to the start

3. Bent-over row

Sets: 3 Reps: 10

• Stand with your feet hip-width apart, core engaged, holding dumbbells by your sides.
• Engage your core and, keeping a flat back and shoulders pulled back throughout, hinge forward at your hips to lower your torso toward the floor to roughly 45°.
• Exhale as you bend your elbows to pull the weights up to your waist, squeezing your shoulder blades together.
• Pause for one second.
• Inhale as you slowly lower the weights.

4. Chest press

Sets: 3 Reps: 10

• Lie on your back with your knees bent and feet flat on the floor, holding dumbbells by your chest, with your elbows bent and upper arms on the floor.
• Exhale as you push the weights straight up.
• Pause for one second.
• Inhale as you lower the weights back the start.

It’s natural for our joints to become stiffer with age, but a simple, effective Pilates routine can help you stay strong and supple.

Pamela Paley is a Pilates instructor and master trainer at Club Pilates, and has designed this routine specifically for people in their 50s.

Done regularly, it should improve both joint mobility (the movement of a joint through its full range of motion) and stability (joint control).

“We all want to be able to move comfortably as we go through our lives, which this routine will help with,” Paley tells Fit&Well.

You can try Paley's routine below, but pay attention to how your body feels as you move.

“If you feel any joint discomfort or pain, reduce the range of motion or movement,” Paley says.

How to do Pamela Paley’s routine for joint health

1. Shoulder warm-up

Reps: 3-5

• Stand comfortably.
• Inhale and lift your shoulders to your ears.
• Exhale and drop your shoulders.
• Draw your shoulder blades together.
• Roll your shoulders forward.

2. Neck mobility

Reps: 3-4

• Inhale and turn your head to the right.
• Exhale and turn your head to the left.
• Lower your chin to your neck and move your head in a semi-circle from left to right.
• Move your head in a semi-circle from right to left.

3. Hip opener

Reps: 3-5 each side

• Lie on your back with your knees bent and feet flat on the floor.
• Drop your right knee to the floor while keeping your left knee still.
• Bring your knee back to the starting position, then repeat on the other leg.

4. Pelvic tilt

Reps: 6-8

• Lie on your back with your knees bent and feet on the floor, hip-width apart.
• Inhale and elongate your spine.
• Exhale and gently tilt your pelvis up so your lower back presses into the mat.
• Inhale to return your pelvis to its original position.

5. Cat-cow

Reps: 6-8

• Start on your hands and knees, with your hands under your shoulders and knees under your hips.
• Inhale as you look up, lift your chest and tailbone, and gently arch your spine.
• Exhale as you round through your back and tuck your chin to your chest.

6. Glute bridge

Reps: 6-8

• Lie on your back, with your knees bent and feet flat on the floor.
• Exhale as you lift your hips, moving your spine slowly and gradually off the floor.
• Inhale as you slowly lower down. Focus on engaging your glutes and hamstrings.

7. Leg circle

Reps: 5 each direction, on each side

• Lie on your back with your legs extended and arms by your sides.
• Lift your right leg as high as your mobility allows.
• Draw small, controlled circles with your foot, moving from your hip joint, but keeping your pelvis steady.
• Reverse the direction, then repeat on the left leg.

8. Modified swan

Reps: 6

• Lie on your front with your legs straight.
• Bend your arms, position your elbows under your shoulders and place your hands in line with your forehead.
• Inhale as you lift your chest gently, engaging your back muscles and relaxing your glutes.
• Exhale as you slowly lower.

9. Seated spine twist

Reps: 6-8

• Sit upright with your legs extended in front of you.
• Inhale and extend your spine, keeping your pelvis still.
• Exhale as you rotate to your right.
• Inhale as you return to the center.
• Exhale as you rotate to your left.
• Inhale as you return to the center.

10. Ankle mobility

Reps: 5 each direction, on each side

• Lie on your back, with your knees bent and feet flat on the floor.
• Raise one leg as high as your mobility allows.
• Point and flex the foot on the raised leg.
• Draw circles with your toes in both directions.
• Repeat on the other side.

I love a good walk, but time and childcare restraints mean that I don’t get out in the fresh air as often as I’d like. So when I came across a short walking workout from one of my favorite fitness trainers, April from Yes2next, I decided to give it a try.

April’s Japanese walking workout is a version of the 3x3 interval walking workout, a routine that’s at the heart of an exercise plan devised for middle-aged and older adults by scientists in Japan. The original routine consists of five intervals of three minutes of brisk walking with three minutes of slow walking, performed four times a week, and a number of studies have shown a raft of health benefits.

April, who trains with her 84-year-old mum Aiko, has modified the workout, reducing the number of intervals performed to three and Aiko spends the recovery period taking steps while seated, so it’s a good option for anyone who struggles with balance or standing for too long.

Even though it was only 20 minutes, I found it surprisingly energizing. Here’s what else I discovered.

It got my heart pumping

I naively thought that just walking wouldn’t be enough to make me sweaty (or “dewy” as April puts it) but by the end of this 20-minute walking workout my heart was pumping. Walking is well known for boosting cardiovascular health, which is important for reducing our risk of heart-related diseases, high blood pressure, diabetes and other chronic illnesses.

I felt less stressed afterwards

I feel like I’m always juggling a million things, so anything I can do to reduce stress levels and feel calm is a bonus. Not only do April and her mom Aiko have a lovely relationship, their sweet interactions and chats about New York life were a great distraction from the workout, making time speed up and my stress levels go down.

It helped me get some steps in

If I’m not sitting at my desk writing articles, I’m doing my other job as a personal trainer, so it can sometimes be a challenge to reach my goal of 10,000 steps a day.

Doing this workout is a good start, and I enjoyed the different pace of fast and slow walking as it was a more gentle style of training then I’m used to, so I felt I still had the energy to go after my target.

Walking shoe deals

Amazon is holding it’s Prime Big Deal Days sale on October 7 and 8 and there are lots of great deals on our favorite walking shoes to shop.

If you want an easy way to boost your calorie burn, there are few things more effective than walking.

“I have been a personal trainer for 28 years and nothing beats walking,” says Nico Gonzalez, a certified trainer and Pilates instructor, Balanced Body educator, integrated movement specialist, and owner of Fitness Physiques by Nico G.

Walking is Gonzalez’s favorite form of movement because it is low-impact and gentle enough to be done every day, multiple times if need be. Plus, it’s great for weight loss.

But rather than simply taking a stroll, you can boost your calorie burn by incorporating intervals, switching between periods of higher- and lower-intensity efforts.

Backed up by research published by the Royal Society, Gonzalez says that shorter bouts can result in more calories being burned than walking at one steady pace.

Ready to give it a try? Gonzalez has shared a 20-minute workout, which can be easily adjusted to better suit your current fitness level.

20-minute walking workout

There are three paces used in this workout: slow, steady and fast.

• Slow: At this pace, you will be paying little attention to your speed or effort. You’ll be able to speak in full sentences or sing.
• Steady: You’ll be able to talk but not sing and will be breathing a little harder.
• Fast: You may need to take deeper breaths. You should not be able to talk in full sentences at this stage; you should be walking just short of a jog and pumping your arms.

“Make sure to pre-hydrate and take sips of water throughout the workout,” says Gonzalez. “Wear comfortable and supportive clothes and shoes.”

Part 1—beginner

Time: 10min

• Warm-up: 1min slow pace.
• Intervals: 2min steady pace followed by 2min fast pace with your arms pumping x 2.
• Cool-down: 1min slow pace.

Part 2—intermediate

If you find the first 10-minute circuit easy, try this next pattern to step up the challenge and burn more calories. Alternatively, if you don’t want to increase the difficulty, repeat the beginner circuit.

Time: 10min

• Warm-up: 1min steady pace.
• Intervals: 30sec fast pace walking and pumping arms, followed by 30sec steady pace walking x 8.
• Cool-down: 1min steady pace.

Tips for a successful walking workout

Gonzalez shared the following tips to give yourself the best workout possible.

1. Warm up

“A solid full-body warm-up will make sure your body is ready to work out,” says Gonzalez. “I have found that my clients are more successful when we do a full body warm-up, moving the body in multiple directions.”

This walking warm-up is a good place to start.

2. Add a weighted vest

“Once you find yourself in a good routine for at least four weeks, you may want to add some resistance,” says Gonzalez. “I like to start with adding just 5lb on a weight vest.”

3. Walk outdoors

“Since getting a dog last year, I realized the benefits of being outside,” says Gonzalez. “It cleared my mind, I enjoyed the fresh air, experiencing different scenery daily, and the terrain change kept me on my toes. All good things.”

Keeping your lower body strong and capable has many benefits, particularly for maintaining your mobility and independence into old age. Many of us also like having a muscular, toned lower body for the way it looks.

The good news is that whatever motivates you, you get both benefits, and this workout will improve strength and build lean muscle in your legs, all in just 20 minutes.

Personal trainer Rachael Sacerdoti designed this workout and uses it herself to tone her lower body. Sacerdoti encourages those using her program to aim for three, 20-minute strength training sessions like this one each week.

I checked in with Sacerdoti to find out more about the workout and get her form tips.

How to do the workout

You need dumbbells and a small looped resistance band to do the workout. You’ll need heavier weights for the squat, lunge, deadlift and bridge, and a lighter pair for the lying hamstring exercise.

If you don’t own this equipment already, Amazon Basic dumbbells are well-made and affordable, and Theraband’s glute bands are reliable and more comfortable than bands made exclusively from latex.

Exercise guides

1. Sumo squat

Sets: 3 Reps: 12 Rest: 30sec

Why: “This exercise targets the inner thighs, glutes and quads, offering a compound movement that builds foundational lower-body strength and stability,” says Sacerdoti.

Form tips: Keep your chest up and don’t let your knees cave in—keep them over your toes.

2. Curtsy lunge

Sets: 3 Reps: 10 each side Rest: 30sec

Why: This exercise engages the glutes, quads, and inner and outer thighs while challenging balance and coordination. “This lunge variation adds a lateral component that helps sculpt the gluteus medius and improve hip stability,” says Sacerdoti.

Form tips: Engage your core before you step back to ensure you’re moving with control.

3. Lying in-and-out hamstring

Sets: 3 Reps: 12 Rest: 30sec

Why: “This exercise is good as it isolates the hamstrings and promotes controlled muscle activation through a full range of motion, vital for lower leg power,” says Sacerdoti.

4. B-stance Romanian deadlift (RDL)

Sets: 3 Reps: 10 each side Rest: 30sec

Why: “This is a unilateral exercise that targets the hamstrings, glutes and lower back, helping to correct muscle imbalances and ensuring stability,” says Sacerdoti.

Form tips: Hinge at the hips and avoid rounding your back.

5. Glute bridge

Sets: 3 Reps: 12 Rest: 30sec

Why: “This exercise activates the glutes, hamstrings and lower back, supporting hip extension and overall core stability. It is key for developing strong, functional glutes, which contribute to lower-body power and posture.”

Form tips: Press through your heels as you lift your glutes, and squeeze your glutes at the top of the movement.

6. Banded side-step squat

Sets: 3 Reps: 12 Rest: 30sec

Why: This exercise is great for engaging the glutes, abductors and adductors by adding side-to-side movement, which is often neglected in standard leg routines.

If you want to build strength but you don't enjoy going to the gym or lifting weights, Pilates might be for you.

It's a low-impact form of movement, which means it doesn't put pressure on the joints—but that doesn't mean you won't see results. Pilates can help you build muscle all over and improve your mobility, posture and coordination.

Pilates instructor Lidia Mera recently shared a workout on her YouTube channel ideal for anyone new to the practice. You don't need any equipment and in just 20 minutes it will activate your muscles while opening up your hips and shoulders.

How to do Lidia Mera's 20-minute Pilates workout

You don't need any equipment to do this routine. However, you will be doing a lot of the exercises from a kneeling or side-lying position so it’s worth rolling out an exercise mat for comfort. Alternatively, you can use a towel or blanket.

Pilates vs lifting weights and high-impact exercise

One of the benefits of Pilates is that it’s low-impact, so is kinder to the joints than running and HIIT workouts. It also targets smaller muscles overlooked during typical weight-lifting workouts. These smaller muscles are important for joint stability and assisting in large full-body movements, so keeping them healthy could prevent injuries.

Mera's workout has a particular focus on hip mobility, which is an area of the body where a lot of people experience tightness. Several stretches in the routine will help with joint mobility, while her hip-strengthening exercises will build the muscles in the area.

This routine also encourages you to think about actively engaging your muscles, particularly the core, ensuring your form is correct and you get the most from your workout.

Overall, the best kind of exercise you can do is the one you enjoy. If you like this routine, try completing it a few times a week to see results.

If tight and achy hips sound familiar, then it's worth using at-home Pilates workouts to boost your flexibility and strength.

A workout like this one, whic focuses on building stability and flexibility in your hip muscles, helping you move more freely and avoid injury. It's created by Jakarta-based Pilates instructor Mira Hassan, who runs one of Fit&Well's favorite Pilates YouTube workout channels, Flow with Mira.

Hassan explains that training the muscles supporting the hip joints can relieve tightness and tension, while strengthening and stabilizing the pelvis. This is crucial for balance, posture and everyday movement.

This 20-minute workout doesn’t require any equipment, but all the moves are floor-based so a cushioned Pilates mat, like this extra thick top-rated one from Amazon, will support your spine.

How to do Mira Hassan’s 20-minute hip workout

Why do you need to stretch and strengthen your hips?

"Our entire body is interconnected, so if you have tight or weak hips, it's likely this will negatively impact other regions of the body—sometimes in ways we don’t anticipate or expect," says Samantha Lindauer, physical therapist and coach on Ladder. "For example, hip weakness and mobility deficits can lead to changes in pelvic and postural alignment, which may result in back pain."

This is where hip-strengthening exercises like the dead bug, knee tuck and knee lift can help undo some of the damage of a sedentary lifestyle.

"Strengthening the hips can improve efficiency in activities like walking, running and stair climbing, which in turn can prevent compensations with other muscle groups that may lead to pain and wear on our joints," says Lindauer.

Strong hips also assist with core stability and proper posture, which affect non-specific back pain. In fact, according to one 2015 study, published in the Journal of Physical Therapy Exercise, researchers concluded that hip-strengthening exercises are more effective than conventional therapy, like soft tissue mobilization, in reducing chronic low-back pain.

How often you should strengthen your hips will differ from person to person, but as a piece of general guidance Lindauer recommends twice a week. "This can ensure the hips receive adequate volume and stimulus to promote strength gains without impeding recovery."

For more routines like the one above, try these everyday hip stretches to undo the damage of sitting or this hip mobility yoga routine.

You don't need to spend hours in the gym or invest in fancy equipment to build strength. In fact, all you really need are dumbbells.

Coaching duo Mr and Mrs Muscle recently shared a dumbbell workout that shows how you can work muscles all over your body in just 20 minutes.

This workout is done entirely from standing, so there's no need to get up and down from the floor, and there's no jumping either so it's also low impact. Even though it goes easy on your joints, the workout will still challenge your muscles and get your heart rate up.

How to do Mr and Mrs Muscle’s standing dumbbell workout

Follow along with the exercise demonstrations in the YouTube video. It's an interval workout so you'll work for 45 seconds and rest for 15 seconds.

All you need is a pair of dumbbells, but be sure to choose a weight that challenges you while still allowing you to perform the exercise correctly for the full 45 seconds. The weight you need may vary between exercises so investing in a set of adjustable dumbbells can be helpful to swap quickly between weights.

The benefits of low-impact strength workouts

If you're new to strength training, opting for a low-impact routine like this one is a smart choice. Your joints might not be prepared for intense exercise like HIIT or running, so choosing a low-impact option helps prevent injury as you build all-round fitness.

That doesn't mean you won't work hard and see some benefit. If you choose the right weight this workout will still push you and raise your heart rate. It's also fantastic if you're working out from home—and especially if you have downstairs neighbors and want to avoid complaints about jumping!

To see results, aim to do this workout regularly—once or twice a week is a good start. Increase the weights you're lifting as you repeat the workout, which will ensure you're continually challenging your muscles and promoting muscle growth.

Everyone at Fit&Well loves working out at home—it helps us to fit exercise in when we're too busy to get to the gym—so we're always on the lookout for new, fun no-equipment home workouts.

We thought you'd need gloves and punch bags to box at home, but Jess Hiestand, NASM-certified personal trainer at Rumble Boxing, introduced us to shadowboxing. Even though you never hit anything or anyone, shadowboxing offers plenty of benefits.

"Boxing can be incredibly cathartic and help you release mental tension through physical exertion," says Hiestand. "Boxing is also a great way to work on your cardiovascular health and improve endurance. It's often thought of as a shoulder and arm workout, but if performed correctly you'll feel your core, legs, calves and back working, too."

Hiestand has shared a 20-minute shadowboxing workout which asks you to perform different combinations of seven movements—six punches and a dodge. Here's how to do the movements first.

The moves

All of the movements below begin with you in a boxing stance. Stand side-on with your feet slightly wider than shoulder-width apart, and your non-dominant hand and foot the furthest forward. Lift your hands to your face and tuck your elbows into your rib cage. Always return to this position after performing any of the movements below.

1. Jab

Extend your front arm forward, keeping your wrist and fist strong. Aim with the top knuckles of your pointer and middle finger and rotate your fist so you finish with your wrist facing down.

2. Cross

Extend your rear arm forward, pivoting on your rear foot and rotating your hips so they face forward.

3. Front hook

Lift your front arm to shoulder height and, keeping your elbow bent, pivot on your front foot and rotate your hips to move your fist towards your dominant side.

4. Back hook

Lift your rear arm to shoulder height and, keeping your elbow bent, pivot on your back foot and rotate your hips to move your fist towards your non-dominant side.

5. Front uppercut

Bend your knees slightly, then extend your legs while you pivot on your front foot and rotate your hips to punch up with your front fist.

6. Back uppercut

Bend your knees slightly, then extend your legs while you pivot on your rear foot and rotate your hips to punch up with your rear fist.

7. Duck

Crouch as though you are avoiding a punch.

How to do this 20-minute shadowboxing workout for beginners

The workout is split into five rounds. Each round consists of three minutes of shadowboxing followed by one minute of rest. Keep these tips in mind throughout the workout.

1. Always bring your hands back to your face. One hand punches while the other protects.
2. Keep moving! If you're not moving your hands, move your head or your feet.
3. Breathe! Control your breathing and time your breaths to exhale as you punch.
4. Relax. Being tense while boxing slows you down.

Round 1

What: Start with different combinations of straight punches.

Perform each combination for 45 seconds.

• Jab, jab
• Jab, cross
• Jab, jab, cross
• Jab, cross (increase the speed of your punches)

Round 2

What: Add in ducks to the combinations.

Perform each combination for 30 seconds, then repeat the sequence.

• Jab, duck
• Jab, cross, jab, duck
• Jab, cross, jab, cross

Round 3

What: Add in hooks and uppercuts.

Perform each combination for 45 seconds.

• Cross, front hook, cross
• Front uppercut, back uppercut, front hook
• Front hook, back hook, front uppercut
• Jab, jab, back hook
  
  

Round 4

What: Practice countering, ducking to avoid a blow then returning a punch.

Perform each combination for 45 seconds.

• Jab, cross, duck, cross
• Jab, cross, duck, back uppercut
• Front uppercut, back uppercut, duck, back uppercut
• Jab, cross, front uppercut, duck, back uppercut

Round 5

What: Raise the intensity in the final round.

Perform each combination for 30 seconds.

• Jab, cross (nonstop at pace)
• Jab, cross (nonstop with power)
• Front hook, back hook (nonstop with power)
• Front uppercut, back uppercut (nonstop at pace)
• Front uppercut, back uppercut (nonstop with power)

Humans don’t move as much as we used to. We sit down for work, we sit down when we’re traveling, then we crash on the couch to unwind. So if there’s a way to add some extra movement into your day, it’s worth doing.

Stretching is one of the simplest ways you can do this. Done consistently, it can improve flexibility, decrease injury risk and keep your joints healthy, all while providing a relaxing escape during a busy day.

"The nice thing about flexibility [training] is that you very rarely need any equipment," says flexibility expert Tom Merrick (aka the Bodyweight Warrior). "The important thing is just to do it."

He recently shared a 20-minute beginner stretching routine targeting the entire body. There are movements to mobilize the neck and spine, stretch the chest, open the hip flexors, lengthen the hamstrings and more. Watch the video below to follow the routine.

How to do Tom Merrick's 20-minute beginner flexibility routine

Get a better stretch with these tools

Why is stretching and flexibility work important

Poor flexibility can lead to a restricted range of motion (ROM) and altered movement patterns. If your body can't move as it needs to, other body parts will jump in to compensate, which can lead to over-use injuries.

Merrick explains this by using the example of tight hips impacting the spine.

"A lot of people will get tight hips and tight glutes from the fact that we sit a lot," he says. "Lower back pain is probably the most prevalent, or commonly reported, physical condition [related to this].

"Your body, and your spine especially, are like water, taking the path of least resistance [to execute a movement]. When your hips don’t move, your lower back is going to be doing a lot of work.

"If you can get your hips moving better, feeling a bit more open and relaxed, then it’s going to provide some relief to your lower back," he says.

Try doing a stretching routine like the one above a few times a week, or commit to doing these basic stretching exercises at the end of every workout.

I'm always on the lookout for workouts that are 20 minutes or less. While I need to find a spot in my schedule for a workout that's 30 minutes or longer, I can usually squeeze in shorter workouts either before work or during my lunch break. A quick hit of cardio exercise is a great way to get my heart rate up, boost my metabolism and avoid energy slumps during the day.

So when I came across this no-jumping cardio workout on the popular Rachel's Fit Pilates YouTube channel, I was keen to give it a try. You might want to avoid jumping and opt for a low-impact workout if you're returning from an injury or want to go easy on your joints or your pelvic floor. Perhaps you live in an apartment and don't want to disturb your neighbors. I'm in my third trimester of pregnancy, feeling heavy and getting out of breath easily so a bounce-free workout appeals to me too. I'm still aiming to include some exercise most days, so a short cardio session is an ideal way to fit movement into my working day.

You may think that no jumping means it will be an easy workout, but rest assured you can still challenge yourself without both feet leaving the floor at once. Towards the end of the workout I was out of breath and sweating hard and I needed those 20-second breaks to recover. It was good to see that the super-fit Rachel was also noticeably out of breath by the end of the video.

How to do this quick and intense no-jumping cardio workout from Rachel's Fit Pilates

There are 10 exercises in the main part of the workout, and you'll do each for 40 seconds, followed by a 20-second rest. There's a four-minute warm-up beforehand which runs through the exercises to come at a gentler pace, and there's three minutes of stretching at the end.

Fast-paced standing jacks, jump rope steps and high knees will get you working hard without any jumping, though there's the option to add jumps to a few of the movements if you want.

There are several squat and lunge variations, too. "These might seem like strength moves," Rachel says in the video, "but we're going to go through them quickly, that's what's going to get the heart rate up."

Rachel encourages you to find a pace that works for you. I aimed to keep up with her—but slowed down when I got too out of breath—and found the beat of the music helped with this too.

"You choose how low you go," when squatting Rachel says in the video, and I adjusted the depth of my squats to suit the intensity I wanted, sometimes taking my feet a little wider to make it more comfortable.

The short stretching session at the end was a welcome way to finish. After I'd completed the workout I felt great, like I'd worked hard and got my heart rate up but wasn't completely exhausted. My energy levels were also pretty good for the rest of the day. I'll definetely do this workout again when I need a quick blast of movement during my day.

For a strong, fit body, you can’t go wrong with a strength workout, especially a session that targets one of the body’s powerhouses: the posterior chain. This group of muscles is in the lower back body and includes the glutes, hamstrings, and calves.

Why does strengthening the posterior chain matter? Your posterior chain muscles do most of the heavy lifting in day-to-day activities. They help you stand up and sit down, walk, run, and give you the power to lift heavy items, something known as functional strength. They also help you maintain your balance and posture throughout the day.

With this in mind, try this routine from personal trainer Roxanne Russell that only takes 20 minutes—and for which all you’ll need is a kettlebell.

Watch Roxanne Russell’s kettlebell workout

This routine follows a superset format (a training technique where you do two exercises back-to-back without resting between) of kettlebell swings and other lower-body movements. Those kettlebell swings will fire up your posterior chain, as long as you're doing them right.

Kettlebell swings can be tricky to perfect if you’re unfamiliar with them, but personal trainer Kim Taylor previously told Fit&Well her top tips for how to do a kettlebell swing.

Taylor says it’s important to hinge at your hips without going into a squat position when you pick up the kettlebell's handle and swing it back between your legs. You then drive your hips forward, engage your core and swing the kettlebell back in front to shoulder height, using the power and momentum from your hips and glutes.

Benefits of this workout

The kettlebell swing is a great movement—in one exercise you’re improving strength, posture, core stability, and the power of your hips. By super-setting it with other lower-body exercises you’re following a time-efficient way to exercise; more muscles worked in less time.

Russell’s routine features unilateral moves (static lunges and static lateral lunges), which work each side of your body separately. This is great for identifying muscular imbalances and improving your stability.

Want to add to your home workout collection? Check out our guide to the best kettlebells.

Whether you're a seasoned gym-goer or completely new to exercise, Pilates can help you increase your core stability.

For those who aren't sure where to start, certified Pilates trainer Raven Ross recently shared a sequence suitable for all levels that targets the deep core muscles.

The deep core refers to the muscles in your core, that are hidden underneath other core muscles, such as the transversus abdominis which is under the rectus abdominis (also known as the six-pack muscles), and the internal obliques, located on your sides underneath the external obliques.

How to do Raven Ross' deep core Pilates workout

Follow along with Ross' YouTube video as she guides you through the workout, which takes 20 minutes.

You can do this workout on its own, or do it before or after a strength workout for a longer session. Try combining it with this beginner's bodyweight workout.

One tip Ross shares that is worth highlighting is to keep your lower back in contact with the mat throughout. This will help you maintain proper form.

You should move slowly through this workout to get the most out of it, and while you may not get out of breath, your muscles will feel on fire. To get even more out of the routine, Ross advises you to develop your mind-body connection.

Mind-body connection is when you deliberately think about the muscles you're trying to use to increase muscle engagement, a theory that is supported by a growing set of studies. Ross explains that you should use the breath to tap into this connection, inhaling and exhaling deeply as you move in and out of movements.

Try to complete this workout once or twice a week to improve your core strength.

If you don't own a mat and you're performing this routine at home, buying a Pilates mat can make the experience much more comfortable. This quarter-inch thick Pilates mat from Merrithew is 25% off at Amazon right now.

You might assume you need a gym membership and fancy equipment to build muscle. But you can develop strength with nothing more than a pair of dumbbells. All you need is the right moves and a program that continues to challenge you.

Personal trainer Elise Young recently shared a workout on Instagram that proves just how versatile dumbbells can be. The routine features five efficient lower-body moves that work the glutes, quadriceps, hamstrings and calves—watch the video below to see how to do it.

How to do Elise Young's lower-body dumbbell workout

The routine consists of goblet squats, deadlift variations and lunge variations; make sure you watch Young’s video and replicate her form exactly to avoid injury. Aim for two to three rounds in total for a 20-minute routine.

You can do this session in the gym or at home if you have a pair of dumbbells.

The benefits of using dumbbells to strengthen the lower body

Dumbbells can be effective strength-training tools, as long as you use a challenging weight and follow the progressive overload principle. This means that whenever an exercise becomes too easy, you increase the dumbbell load or the number of repetitions you do so that it feels challenging again.

It’s useful to have a set of the best adjustable dumbbells for this purpose, as they allow you to gradually increase weight. If the jump between the current dumbbell you’re using and the next weight up is too difficult, try increasing the number of sets or reps instead.

Another benefit of this particular routine is that it features several unilateral movements, which target one side of the body at a time. These exercises can help you address muscle imbalances (especially if you tend to rely on the stronger side of your body) and ensure you're building strength equally.

Standard weight training can be a great way to strengthen and tone your body, whether you use kettlebells, dumbbells, or your body weight to create resistance. But if you want healthy joints too, you need to execute your moves with the full range of motion (ROM). That's where yoga blocks can come in handy.

This 20-minute Instagram workout by trainer Kat Boley uses yoga blocks to improve ROM in certain exercises and to add variety to the routine.  

If you fancy a challenge, grab a couple of yoga blocks, a dumbbell, and a kettlebell and give this workout a go.

How to do the workout

Kat recommends doing 10 repetitions of each exercise and completing three sets. 

What exactly is range of motion?

Full range of motion means that you are moving as far as physically possible during an exercise, using the flexibility of your joints, tendons, ligaments, and supporting muscles to complete a movement. Regular stretching and using aids like yoga blocks to help you move "deeper" into an exercise can improve your range of motion if it's limited. 

Not sure where to get started? Try these yoga stretches for beginners or this hip mobility yoga flow. 

Why is range of motion important?

I wanted to dig a little deeper into the potential benefits of executing strength moves with a fuller ROM, so I asked NASM-qualified trainer Elethia Gay to explain. 

1. Prevention of injury: "Having a full range of motion in your joints helps prevent strain and injury by ensuring that your muscles, tendons, and ligaments are functioning optimally," explained Gay. 

2. Improved performance: "A full range of motion allows you to perform exercises and movements more effectively, leading to better performance in sports, fitness activities, and daily life." 

3. Joint health: "Maintaining a full range of motion in your joints helps preserve joint health and function as you age, reducing the risk of stiffness, pain, and degenerative conditions such as arthritis." 

4. Muscle balance: "A balanced range of motion across all joints promotes muscle balance and symmetry, which is essential for optimal posture and movement patterns."

5. Increased strength: "By using [something like] blocks to extend your range of motion, you engage muscles more deeply, leading to increased strength and stability over time." 

Need some more equipment for your home workout sessions? See our guide to the best yoga mats

HIIT workouts have long been hailed for their effectiveness. They help you work up a sweat, get your heart pumping, and may even (temporarily) boost your metabolism. A quick session usually takes less than 30 minutes and often doesn’t require any equipment. 

So, if you don’t have time to make it to the gym this week and are looking for a low-impact way to raise your heart rate, save this equipment-free routine from LA-based personal trainers Juice & Toya.  

Watch Juice & Toya’s low-impact HIIT workout

This routine has no jumping, so it's ideal if you need to take it easy on your joints or don’t want to upset your downstairs neighbor. 

There are nine exercises, all with an extra variation, so 18 moves to try in total. You complete this twice through to finish the 20-minute workout. 

You'll be working for 25 seconds, but will need to stay sharp on your feet as rest periods are only five seconds between variations and 15 seconds in between moves. 

How does cardio affect your metabolism?

Cardio is not the workout you want to leave out of your routine. As the name suggests, cardiovascular workouts improve your heart health. Working your heart also helps your lungs function better and improves blood and oxygen flow around the body, which is important for energy, immune function and overall health. 

The intervals in HIIT training challenge the heart as you alternate between working hard and recovering. This also leads to increased calorie burn during and after the workout (although it’s worth noting that the elevated calorie burn is temporary).    

If you are not used to HIIT workouts you might feel some delayed-onset muscle soreness (DOMS) the next day as the moves will have caused tiny tears in your muscle fibers. 

Sounds ominous, but your body will repair these microtears, making the muscle fibers larger and stronger. 

Just make sure you’re consuming adequate amounts of protein across the day, as your muscles need the amino acids in this nutrient for the repair process.  

Want to top up your protein levels without adding any carbs or sugar to your diet? Have a look at our guide to the best protein powders for weight loss

Priority number one during Christmas is to enjoy yourself, so there's no pressure to exercise. But if you do want to add a bit of mood-boosting movement into your festive season, there are some fun ways to get your fitness fix at home. 

Take this 20-minute workout from Keep It Cleaner (KIC) fitness app co-founder Steph Claire Smith. The model-turned-trainer and entrepreneur created the low-impact session to help you get active and strengthen your entire body, without the need for any pricey equipment. 

“For so many people, the festive period means a change to normal routines which can make it that extra bit harder to keep your body moving," she says. 

“This short, low-impact workout is my go-to for those days when I want to move in a way that is kind to my body. The no-equipment element means that you can do it anywhere and at any time.”

How to do Steph Claire Smith's low-impact bodyweight workout

Perform the exercises listed below as a circuit. For each one, complete 45 seconds of work followed by 15 seconds of rest. 

Once you've finished this 10-move circuit, repeat it one more time for a 20-minute workout.

• Calf raises
• Squats
• Sumo squat pulses
• Alternating forward lunges
• Hip thrusts
• Bicycle crunches
• Plank
• Shoulder taps
• Donkey kicks (right leg)
• Donkey kicks (left leg)

1. Calf raises

Sets: 2 Repetitions: 45 seconds Rest: 15 seconds

• Stand upright with your feet shoulder-width apart and your chest proud. 
• Shift your weight into the balls of your feet then lift both heels off the ground as high as possible, spreading your weight evenly between your feet. 
• Slowly lower your heels back to the ground and repeat. You can hold on to a chair or bannister if you need help balancing during this exercise. 

2. Squats

Sets: 2 Repetitions: 45 seconds Rest: 15 seconds

• Stand upright with your feet roughly shoulder-width apart and your toes turned out slightly. Keep your chest up, shoulders down, back straight and core engaged.
• Push your hips back as if you were sitting into a chair behind you then lower them until your thighs are at or beyond parallel with the ground. 
• Drive through your heels until to return to the starting position, then repeat.

3. Sumo squat pulses

Sets: 2 Repetitions: 45 seconds Rest: 15 seconds

• Stand with your feet in a wide stance and your toes pointing outwards at a 45-degree angle. As with the squats, keep your chest up, shoulders down, back straight and core engaged throughout this exercise. 
• Push your hips back and bend your knees until your thighs are parallel with the ground, or as low as your flexibility allows. 
• From here, instead of returning to standing, perform small pulses up and down without fully straightening your legs.

4. Alternating forward lunges

Sets: 2 Repetitions: 45 seconds Rest: 15 seconds

• Stand upright with your feet hip-distance apart. 
• Keeping your torso upright, step forward with your right foot, landing on the heel then rolling onto the ball of the foot. 
• Lower your body towards the ground by bending both knees until your right thigh is parallel with the ground and your left knee is hovering just above the floor. Your right knee should be directly above your right ankle. 
• Push through your right heel to return to the starting position, then repeat with the other leg. 

5. Hip thrusts

Sets: 2 Repetitions: 45 seconds Rest: 15 seconds

• Lie on your back with your knees bent and your feet planted on the ground, about hip-width apart. Your heels should be below your knees. 
• Engage your core then press through your heels to drive your hips upwards until your thighs and torso form a straight line. 
• Hold this top position for a second, then slowly lower your hips back to the ground and repeat. 

6. Bicycle crunches

Sets: 2 Repetitions: 45 seconds Rest: 15 seconds

• Lie on your back and place your fingertips on either side of your head with your elbows flared outwards.
• Lift both legs off the ground and bring your knees towards your chest until your thighs are upright. Your knees should form a 90-degree angle.
• Without letting it touch the ground, extend your right leg in front of you. As you do this, twist to bring your right elbow to touch your left knee. 
• Bring your right knee back to 90-degree and, at the same time, extend your left leg and twist to touch your left elbow to your right knee. Continue this for 45 seconds. 

7. Plank

Sets: 2 Repetitions: 45 seconds Rest: 15 seconds

• Assume a plank position, with your weight spread between your toes and hands, your hands directly below your shoulders, and your body forming a straight line from your head to your heels. 
• Engage your core muscles to maintain a stable spine and prevent your hips from dropping. Hold this position for 45 seconds. If this feels too difficult, you can lower your knees to the ground. 

8. Shoulder taps

Sets: 2 Repetitions: 45 seconds Rest: 15 seconds

• Start in a plank position. Your weight should be spread evenly between your hands and your toes, your hands should be directly beneath your shoulders, and your body should form a straight line from your head to your heels. 
• Engage your core to maintain this position and stop your hips from dropping. 
• Lift your right hand off the ground and tap your left shoulder. 
• Return to the high plank position, then repeat on the other side. 

9. Donkey kicks

Sets: 2 Repetitions: 45 seconds (on each leg) Rest: 15 seconds

• Start on all fours, with your hands directly beneath your shoulders and your knees directly below your hips. Engage your core muscles to stabilize your spine and maintain a straight line from your head to your tailbone. 
• Keeping your right leg bent at a 90-degree angle, lift your right foot towards the sky until your right thigh is parallel with the floor and the sole of your foot is facing the ceiling. 
• Squeeze your glutes (backside muscles) at the top of the movement, then slowly lower your leg back down. Don't let your right knee touch the floor before starting the next repetition by pushing your right foot back towards the ceiling. 
• Repeat this for 45 seconds, rest for 15 seconds, then do another 45 seconds with your left leg.

Looking for more easy workout ideas? Try this beginner's bodyweight workout or get your heart pumping with this HIIT workout for beginners

The only equipment you might want for this workout is a yoga mat, to provide some extra cushioning if you're tackling the lying exercises like bicycle crunches and hip thrusts and firm floors. 

If you don't currently own one, take a look at our editor-approved roundup of the best yoga mats you can buy to find one that's right for you. 

For most of us, living like a professional athlete isn't an option; we simply don't have access to the same state-of-the-art equipment, coaches, dietitians or dedicated training time. But there are some lessons we can learn.

One of them is the importance of mobility training. This practice can release tension in your muscles, increase your flexibility and even help you de-stress, according to Cody Mooney, director of performance for stretching app Pliability. You don't need much time or any special gear to give it a go either.

Need proof? I asked the Pliability team to share a sample routine for Fit&Well readers to try, and they served up a 20-minute session used by professional CrossFit athlete Emma Lawson—an 18-year-old who earned the title of 'second fittest woman on earth' at the 2023 CrossFit Games. 

Read on for the full details of the routine, then unroll your yoga mat and try it for yourself.

1. Puppy dog

Start on your hands and knees. Keeping your hips over your knees, slide your arms far out in front of you with your palms flat. Hold this position for one to two minutes.

2. Dragon

Starting on your hands and knees again, step your right foot forward so it's inside your right hand and extend your left leg behind you. Place your hands on your right knee and keep your spine tall. Slowly sink into your front knee, allowing your left thigh to ease towards the floor. Hold this pose for one to two minutes, then switch sides and repeat.

3. Lizard

Again, start on your hands and knees. Step your right foot forward and lengthen your left leg back behind you, as you did with the dragon pose above. Place your hands (or forearms, if you're flexible enough) to the inside of your right foot. Hold this pose for one to two minutes, then switch sides and repeat. 

4. Pigeon

As with the above poses, start by positioning yourself on your hands and knees. Bring your right leg forward and lay your shin in front of you so it's perpendicular to your torso. Slide your left leg out behind you. Lean your torso forward over your shin or knee, depending on what feels best for you. Hold this pose for one to two minutes then switch sides and repeat. 

5. Down dog to active lizard complex

Start in a down dog pose, with your hands and feet planted on the ground, arms and legs straight, and your hips in the air. Step your right foot forward so it's outside your right hand, and extend your left leg behind you. Push back up to down dog, then repeat on your left side. Repeat this sequence for two minutes.

6. Down dog to seal complex

Begin in down dog pose, with your hands and feet planted on the ground, arms and legs straight, and your hips in the air. Keeping your arms straight, slowly drop your hips to the ground to assume seal pose. Take a deep breath here then push back up to down dog. Repeat this sequence for two minutes.

7. Sumo squat

Stand with your feet wider than shoulder-width apart. Push your hips back and bend your knees to sink into a deep squat position. Lower you hips as close to the ground as you can while keeping your chest proud and your back straight. Hold this position for one to two minutes. 

8. Wide stance down dog

Start with your hands and feet on the ground, then press your hips into the sky as you would in down dog pose. Press your heels into the floor. Take your feet as wide as you can and soften your knees. Let your head hang and keep your arms straight. Hold this pose for one to two minutes.

You don't need loads of equipment to build stronger arms—just ask Arnold Schwarzenegger. 

The Terminator star recently shared a workout from trainer Cory Gregory in his Arnold's Pump Club newsletter, which promises to pump up your biceps, triceps and shoulders with just a couple of water jugs.

"If you don’t have any home equipment, buy two quarts or two gallon jugs of water," the newsletter reads. "These will be your weights. Of course, if you have dumbbells, you can use those too. Then, it’s time you get a pump."

Intrigued, I grabbed a couple of dumbbells and headed into my garden to try the routine.

How to do the workout

• 1A: Biceps curls 3x20 repetitions
• 1B: Triceps rollbacks 3x20 repetitions
• 2A: Hammer curls 3x20 repetitions
• 2B: Triceps kickbacks 3x20 repetitions
• 3A: Arnold press 3x20 repetitions
• 3C: Lateral raises 3x20 repetitions

This six-move workout is arranged into three supersets; paired exercises performed back to back with minimal rest in between.

After each superset, Schwarzenegger advises "resting as little as possible" (I went for 60 seconds) before repeating the two exercises. 

In practice, this means that during the first superset you'll do 20 biceps curls followed by 20 triceps rollbacks. Once you've finished both exercises, rest for a minute and repeat. 

When you've finished three rounds of this sequence, move on to the next superset. 

I tried doing this workout outside on a sunny day—here's everything I noticed during the routine. 

1. You don't need an hour or more for a great workout

Scrolling through social media and seeing people spend hours in the gym, it can be easy to think you need to dedicate a huge chunk of your day to exercise. Yet this workout offers an effective and efficient alternative. 

Schwarzenegger challenges his newsletter readers to finish this three-round workout in 20 minutes. 

Factor in a warm up, along with some post-session stretches, and that takes you to the half-hour mark—not bad at all considering you're strengthening your arms and shoulders in one fell swoop. 

2. Leave your ego at the door

As a CrossFit fan, the vast majority of my dumbbell workouts are done with 22.5kg/50lb weights. I quickly found I didn't need anything near that heavy for this workout.

I grabbed a 12.5kg/27.5lb pair and thought I was being conservative with my choice, but five minutes later I was contemplating subbing them out for a lighter set.

The high number of repetitions, twinned with the short rest times, meant my arm and shoulder muscles were on fire. So if you only have a light set of dumbbells at home, this is a great way to challenge your muscles.

I also benefited from Arnold's popularized phenomenon called "the pump"; my working muscles swelled with blood and other fluids, increasing in size, which left my t-shirt sleeves feeling a bit tighter. 

3. It's likely you'll need two different dumbbell weights

I found the mix of exercises in this workout called for two different dumbbell weights. 

While I was able to stick with my 12.5kg/27.5lb pair for most of the session, the triceps kickbacks and lateral raises called for much lighter dumbbells.

Of course, this isn't a problem if you're using adjustable dumbbells as you can just twist the dial to change the load. If you're lifting water jugs, you could add or remove water, but this might interrupt the flow of your workout.

Would I do this workout again?

This is an accessible, efficient workout for building stronger arms and shoulders; I'd happily recommend it to anyone looking for a solid upper-body session. 

Having stronger arms can bring all kinds of benefits. It makes lifting objects feel easier, both in and out of the gym. Plus, strength training sessions like this one can boost your bone density, improve your joint health and reduce your risk of injury.

I also find lifting weights simply makes me feel good. The science is there to back this up, with a 2018 meta-analysis published in the JAMA Psychiatry journal concluding that this type of training "significantly reduced depressive symptoms among adults". 

And, subjectively, I was practically fizzing after this workout. Sweaty? Yes. Sore? Undoubtedly. But the sense of achievement and enjoyment I felt far outweighed both of these physical symptoms. 

If you want a pair of versatile weights to add to your home workout space, take a look at our guide to the best adjustable dumbbells, where we've tested top options to help you find the right pair for you. 

Squats and lunges are a staple of many great workouts, but they aren't gentle on the knees. If you're looking to take some strain away from your lower-body joints, try this low-impact full-body routine instead. There's not a squat or lunge in sight. 

Certified personal trainer Roxanne Russell (Workout With Roxanne) leads you through each exercise via the follow-along video below. All you need to get started is a kettlebell and 20 minutes of free time. 

You'll be working for 60 seconds on a strength-based exercise, which is followed by 30 seconds of cardio and a 15-second break. 

Pay close attention to Russell's form during the workout, to help you hone your own technique (kettlebell swings can be hard to perfect) and don't even think about skipping her thorough warm up. 

Watch Roxanne Russell's knee-friendly workout

Low-impact sessions place less strain on your joints, improving your fitness and strengthening your body without subjecting your knees, hips and ankles to the stresses of running and jumping.  

This particular low-impact routine uses supersets, which means you perform one exercise straight after another with no rest in between. Russell has twinned strength-building exercises with cardio moves, which will help you build muscle and burn calories at the same time. 

Burning calories with a sweaty cardio session is one way to create a calorie deficit for weight loss, if that's your goal. But it's worth bearing in mind that strength training can help with weight loss, too.

That's because strength training helps you build muscle, which is a metabolically active tissue. This means that muscle (unlike fat) takes energy to maintain, so it burns more calories even when you're resting. 

Want more tips on lifting weights? See our round-up of beginner strength training tips, or read through our guide to the best strength training exercises for weight loss. 

Yoga can be a wonderful blend of movement and meditation, accessible to all ages and body types. But,fortunately, you don't need to suscribe to an app or take a in-person class to boost your mobility and calm your mind. 

Instead, all you need is a yoga mat, a bit of space, and 20 minutes to get started with this short beginner-friendly routine from the trainer's at Centr, the workout app founded by Hollywood leading man Chris Hemsworth. 

Although the app is renowed for its intense strength classes to build muscle and develop strength, as we found in our Centr review, there are also plenty of guided meditations, stretching sessions, and yoga classes led by expert trainers, like Tahl Rinsky.

This sessions was released to celebrate this year's International Yoga Day, which took place on June 21st. However, it's part of a series of dynamic yoga flow classes, where the aim is to add some movement and mindfulness to your day to get all the benefits of yoga. 

Watch Centr's 21-minute beginner yoga routine

It's a yoga flow class, which is named that way because you slowly transition between poses rather than stopping one and starting the next. The routine covers some top yoga stretches for beginners, like downward-facing dog, and Warrior 2. 

Throughout the class, Tahl emphasizes the important breathing pattern that should be combined with each pose. Each pose typically lasts between 10 to 15 seconds, with variations offered for more experienced practitioners who with to try something a little more challenging. 

The outcome should be to loosen any tightness in your shoulders, back, and hips by improving mobility and flexibility in each. Plus, as you need to hold the poses, you'll also work muscles across your body. 

This is why people often pit Pilates vs yoga for building core strength, as both practices require balance and stability to get into and hold a stretch. However, if you have sore joints or prefer less-intense routines, all of the poses here are low-impact, so don't place discomforting stress on your joints. 

If you enjoy this session and want to do more, then this eight-move yoga for mobility routine is a good place to start. You don't need any equipment to get started and the session helps boost your flexibility in just 15 minutes. 

I work from home, which has a lot of perks, but it can be hard to keep focused and positive. Plus, I end up sitting down for much of the day, which isn't great for my posture or for staving off lower back pain. 

I try to make it out for a short walk every day but I still sometimes feel stiff when I sit back down at my desk in the afternoon. Plus, come 3pm, I tend to feel tired and struggle to concentrate on my work.

That's why I decided to try this short yoga session during my lunch break. You don't need lots of equipment, just one of the best yoga mats will do, or loads of time as the session is just 20 minutes. 

I do yoga on a regular basis, but usually at the weekend at my local studio. However in the past I've tried Yoga With Adriene's YouTube practices, which are great for beginners, with intermediate options too.

Watch Yoga With Adriene's "Love Wins" yoga flow

Fortunately, today was a sunny day so I headed out onto my balcony for this practice, taking my sun salutations very seriously. It started with a meditation, sitting in sukhasana (cross-legged pose) with some breathing exercises.

I noticed that my shoulders were hunched up and even my face was holding onto tension. Just five minutes of meditation made me relax, helping me to enjoy the rest of the practice far more.

And the hip-opening positions like reverse warrior helped relieve some of the tightness I've had in my hips lately. You take a lunge position with one foot facing the front of your mat and the other at 90 degrees, a pose known as Warrior II. 

Then, you raise your front arm up and towards the back of your mat to open up your side body and hips. As this only works one side, Yoga with Adriene's session balances this out, getting you to do the same on the other side. 

I felt calmer, happier, and ready to get on with work after this short practice. Plus, I noticed myself sitting up straighter while working and I was definitely able to focus more during the afternoon, having spent some time stretching outside.

Although i did this on my lunch break, it's not always easy to find time in the middle of the day. But if you're after a similar mood-boost, this morning yoga routine helps you gradually ease into the day. 

If a dedicated class isn't on the cards, you might prefer these yoga stretches for beginners that you can incorporate into your usual training or take short breaks throughout the day for a quick stretch, 

Starting Pilates for the first time can seem daunting. You may even have heard that it's a bit like yoga, but with a focus on the muscles around your stomach, including your core and abdominals. 

While that is the case, Pilates isn't as complicated as it initially seems. All you need is a yoga mat and a beginner-friendly session to give it a try, like this introduction routine from Callie Jardine, a certified Pilates and barre instructor and founder of Sweaty Studio. 

“This session strengthens the whole body, and is perfect for those who might be exploring Pilates for the first time,” Jardine explains. “I truly believe Pilates is a great form of exercise for all ages and fitness levels."

"It can be low-impact enough to allow those who may have physical limitations to participate, but versatile enough to offer a challenge to even the most advanced athlete.”

You can watch Jardine’s routine below and perform the moves along with her. She also provides helpful form, technique and breathing pointers throughout to help you learn each exercise.

Watch Callie Jardine's full-body beginner Pilates session

If you're used to high-intensity sessions like a HIIT workout for fat loss, Pilates is also a refreshing way to take your foot off the gas and mix up your fitness routine. Plus, Pilates can help you focus on the present moment and the way your body moves.

This strengthens the mind-muscle connection, which makes it easier to notice your posture and form during holds, yoga classes, and strength training workouts. And because it also keeps your attention on your breath, it's a bit like learning how to meditate. 

“There are many ways to do Pilates so there is often an option that works for a variety of fitness goals, whether you want to tone, build strength or improve flexibility.

“I also enjoy how many different ways you can elevate your workout with Pilates, whether that be adding weights or including more gentle stretches," like these yoga stretches for beginners. 

And if you're worried that the routine won't be intense enough to build muscle, one of our writers switched their usual ab workout for a four-move Pilates class and found that it worked their whole core in just six minutes. 

While Jardine's session is a great way to ease into the practice, if you're short on time, you can still get the benefits with this five-minute Pilates workout. If you'd like a bit more structure, you could even follow this four-week Pilates ab workout plan that uses nine moves to strengthen your core.

Strengthening your shoulders is a great way to shake up your workout routine. This often-overlooked area plays a crucial role in your upper body, but can end up shrugged off in favor of ab or core workouts instead. 

But whether you’re carrying grocery bags, moving furniture, or plucking an item off the top shelf at the supermarket, your shoulders are involved, so it pays to have a strong and healthy set. 

Fortunately, you don't need loads of expensive equipment to achieve this. With just a couple of dumbbells (or adjustable dumbbells, if you have them), you can develop more robust shoulders with this workout from Sweat app trainer Britany Williams. 

There are five upper body exercises, and the aim is to do up to 10 repetitions of each, resting for 30-60 seconds before taking on the next move. Repeat the five-move sequence three times for a 20-minute routine to strengthen your shoulders.

Watch Britany William’s five-move shoulder workout

Not only will this workout help you build shoulder muscle and strength, it will also lower your chance of injury by bolstering the stability of the joint.

Most moves in this routine won't just work your shoulders either. Inclusions like the Arnold press and military press are examples of compound exercises, which recruit multiple joints and muscles simultaneously. 

As a result, they will activate your shoulder muscles and target your triceps (the long muscles running down the back of your arm) in one fell swoop. This is part of the reason you can get such an effective session packed into just 20 minutes. 

But to really see the benefits, it's crucial to focus on your form. You can practice your technique using Williams' demonstrations before you start, which will help you get the most from your training and avoid injury. 

You'll need to pick the right dumbbell weight to make sure you're challenging your muscles without overtraining, however. If you're wondering "What dumbbell weights should I use?", our handy feature on the topic can help you make the right choice. 

If you're new to these upper body exercises, or you're returning to resistance training after a break, you'll likely feel sore around your shoulders, upper back, and chest the next day. 

This is known as delayed-onset muscles soreness (DOMS) and is caused by tiny tears in your muscle fibers. Your body uses protein to repair these tears, so it's worth using the best protein powders for weight loss to make sure you stay topped up. 

A lack of equipment needn't stand between you and a great workout—with the right mix of bodyweight exercises you can work your muscles without splashing the cash on expensive gear. 

For example, there isn't a dumbbell in sight during this minimalist session from personal trainer Rhiannon Bailey. The only things you might need are a chair or bench to lean against for some exercises, and a yoga mat for some extra grip during the push-up knee drives. 

The session challenges you to complete a five-move circuit for between four and six rounds. You’ll do each exercise for 40 seconds, followed by a short 20-second rest, in an approach sure to keep your heart rate high and boost calorie burn. 

Four rounds takes just 20 minutes, but if you're feeling good and have more time on your hands you can add another two rounds for a 30-minute workout. 

Watch Bailey's video below for a brief demonstration of the five moves in the workout, then warm-up and get stuck in. 

Watch Rhiannon Bailey's 20-minute HIIT workout

Given there's no equipment necessary, why not make this an al fresco session or bookmark it for those sunny days that are (hopefully) just around the corner? Bailey also says this workout is a top option when you want to squeeze some feel-good movement in while on holiday.

You see, while exercise is great for your body, it can also have a positive impact on your mind—there’s nothing like those post-exercise endorphins, after all. So, while there’s no need to put pressure on yourself to workout while on holiday, a short session could boost your mood and leave you feeling energized.

The benefits don't end there either. This workout will boost your metabolism and can help you build strength too. 

The push-up knee drives and the triceps dips are great for targeting your chest shoulders and triceps (the long muscle that runs down the back of your arm), while the box jumps and single-leg knee drives require plenty of leg power.

As such, this workout engages the upper and lower body in one quick hit, so if you’re busy and only have time to exercise a few time a week this is a time-efficient training option. 

If you want more full-body workouts that don't need any equipment, Fit&Well has you covered. This 10-minute session will help you develop muscle all over with just four bodyweight moves. Or, if you're looking for something longer, why not try this 30-minute workout which build total-body strength without weights?

Training with weights can be intimidating, especially if you’re a beginner, but you don't have to overcomplicate things. All you need to build strength is a pair of dumbbells.

You don’t need to spend hours in the gym to see results either. This minimal equipment workout from fitness trainers Juice & Toya can be done at home, and will work your whole body in just 20 minutes.

This is a no-repeat routine containing 20 different movements (one for each minute of the workout) to keep you on your toes. You’ll be performing each exercise for 40 seconds, with 20 seconds of rest between each one and a bonus 30-second rest halfway through the workout.

Toya uses a pair of 10lb dumbbells and Juice opts for a 20lb set, but feel free to play around with different weights to find something that feels challenging but manageable for you. 

A set of the best adjustable dumbbells can be ideal for this as they offer several different weight options, but fixed weight dumbbells work just fine too. 

When you've found a weight that feels right for you, watch Juice & Toya's follow-along video below and complete the routine alongside the fitness duo. 

Watch Juice & Toya's 20-minute dumbbell workout

As the work periods are fairly long in this routine, we recommend being conservative with the dumbbell weight you choose. After all, your muscles are sure to tire the further you progress through the workout. 

If you need more guidance on this, check out our feature on "What dumbbells weights should I use?".

Another top tip when training with weights is to really focus on your form. During their video, Juice and Toya give technique tips for each move, which will help you on your way. 

Not only will nailing your form minimize your risk of injury, but it will also ensure the target muscles are engaged during each exercise.

Nervous about getting started with weight training? Find out how our writer fared when he tackled a 30-minute Juice and Toya strength training session. Or, if you want to boost your strength and fitness at the same time, why not try high-intensity resistance training (or HIRT, for short)?

Over the years, there have been a lot of new products promising to help you build a rock-solid core. However, one of the best tools for building midsection muscle is free, and you already own it — your body. 

This Pilates-style workout from fitness trainer Grace Albin will help you build comprehensive core strength with just 10 bodyweight moves. The only piece of equipment you might want is a yoga mat to cushion your spine. 

"This workout is incredibly effective for building core muscles in a small amount of time," Albin told Fit&Well.

"These movements are for 360 degrees of waist-strengthening. In addition to the rectus abdominis [the technical term for the muscles responsible for the six-pack shape], the lower back and oblique muscles are also involved.  

"Keeping those complimentary muscles balanced prevents injuries and improves posture."

Watch Albin demonstrate the 10 exercises in the videos below, and mirror her form to perfect your technique for each one. 

Watch Grace Albin's 10-move core workout

To turn these 10 moves into a workout, Albin recommends performing them back to back as a circuit, completing 12 repetitions of each. If you're newer to core workouts, try doing two rounds of this circuit, or if you're looking for a more challenging session, finish four rounds in total. 

This way, this workout has something to offer a variety of exercisers, and that's not the only way you can scale it to suit your fitness level. 

"Even though it's an advanced routine that challenges experienced athletes, it is modifiable for new participants," Albin says. "For the first five exercises, beginners can modify these moves by keeping their hands on the floor for balance. 

"The last five moves can by modified by keeping your feet on the floor rather than lifting them, as I demonstrated."

If you want to try this workout, Albin's top tip is to avoid rushing through the movements to finish as fast as possible. After all, she says, "form matters much more than speed".

"The best way to make this workout effective is to go slowly and glide smoothly through the exercises; your movements should be controlled, never jerky.

"Resist the urge to arch your lower back or slouch your upper back during any Pilates exercise. Instead, keep that spine and long and straight. Your neck should also feel comfortable and natural 100% of the time, never clenching or straining."

If you enjoyed this workout, you might want to try our Pilates plan for beginners. Or, if you want more ways to train your trunk, take a look at our feature on the best core workout for beginners.  

Pilates can be a great way to build a stronger core. Many of the movements require a strong midsection to maintain your form, and working your core muscles in this way can help strengthen them while improving your balance, posture, and coordination.

So, if you're bored of your usual sit-up-filled ab workouts, we highly recommend adding a Pilates session into your schedule for a fun alternative. If you're wondering where to start, our Pilates plan for beginners is a great way to learn about this form of exercise. 

Or, you could get stuck straight in with this 20-minute routine from certified Pilates and yoga instructor Nicole McPherson that will engage your entire core using a series of movement patterns that target different abdominal muscles.

Maintaining good form is particularly important during Pilates, as the tiniest tweaks to your body's positioning can make the movements feel more challenging and increase the benefits of the exercise. 

Whether you're new to the practice or could use a refresher, it's worth following along with McPherson's demonstrations to get the technique right and perfect your form to get the most from your training. 

Watch Move With Nicole's Pilates core session

This workout incorporates a Pilates ball — a fairly small ball made from rubber so it's easy to grip. During certain movements, the ball can help to support you and encourage good form. 

Pilates balls can increase the difficulty of certain abdominal exercises, as resting on them requires more balance and core stability than resting your hands on the floor. If you don't have one, you could replace it with another ball or forgo it altogether.

Think about your mind-muscle connection during this workout, squeezing your core muscles to ensure they’re fully engaged. And remember, when it comes to Pilates, you’ll usually get more out of keeping your movements precise and controlled as this puts the muscles under more tension.

We’d recommend doing a Pilates session like this one once or twice a week, alongside strength workouts like this 20-minute full body session. This is because Pilates improves your balance and stability, which will benefit your strength training. Plus, Pilates exercises often focus on boosting your mobility, helping lower your risk of injury.

Ready to get started with at-home Pilates? Check out our guide to the best yoga mats, which will make your sessions much more comfortable and enjoyable. 

Having a strong lower body will aid everyday tasks, whether that involves walking, getting out of a chair, or while performing various forms of exercise such as cycling or squatting with a barbell. You don't have to dedicate all of your weekly fitness time to the lower body; instead, you can fit this 20-minute dumbbell routine to train your legs and glutes into your weekly fitness regime.

Anyone who is newer to resistance training may be put off training with a barbell or other lower body machines but you can still get similar results from a dumbbell leg workout if you continue to progress up the weights the more you train. A pair of the best adjustable dumbbells are well suited to this approach as you are able to change the load of these weights to what suits your strength abilities.

The short session, created by fitness instructor Mikala Czubak (who is best known online for her workouts as Fitbymik), involves back-to-back compound sets. For this workout style you will complete intervals of 45 seconds, followed by 30 seconds of another move, followed by 15 seconds of rest.

Watch Fitbymik's 20-minute lower body dumbbell workout

If you're short on time this workout is a convenient one to pick up. This is because it uses compound moves, a type of exercise that engages multiple muscle groups simultaneously so that you can complete more exercise in less time. The added bonus is that it will also help you burn calories fast. Calories burn quicker when multiple muscles and joints are in use.

It's not uncommon to experience a plateau in your fitness. We've all felt a lull at some point or another, whether that's because we can't commit as much time as we thought we could to a training plan or because we aren't seeing or feeling results quick enough. This is where progressive overload is good to adopt into your training.

Progressive overload involves increasing the weight, frequency, or number of reps in your resistance training. Essentially, this process 'overloads' your muscles and encourages your body to repair and build new muscle fibers. If you go the other way with your training and progress too fast, you risk injuring yourself or bringing on unwanted fatigue.

However, don't be alarmed if you do experience pain or tension in your legs and glutes after a weighted lower body session. DOMS, which stands for delayed onset muscle soreness, is a muscle pain brought on by working out and most of the time is a sign that you have worked your body enough that your muscles are adapting to your training. Using one of the best foam rollers to massage your muscles after a workout can help to lower the symptoms and aid your recovery.

Crunches are the pillar of many great ab workouts, but endless repetitions can quickly grow boring. Thankfully, you can keep things interesting while still working your core with this 10-move ab workout, with several crunch variations to build mid-body muscle without weights. 

While you could use one of the best ab rollers to give your midsection a workout, you don't need any equipment for this short session, making it an ideal option when you're at a busy gym, training at home, or looking for a quick workout while traveling. 

The routine has been designed by personal trainer Joe Wicks — known as The Body Coach — to target your abs, develop your core and strengthen your lower back. You'll perform each exercise for 40 seconds, take a 20-second rest, then start on the next move. Continue this until you've hit all exercises once, then repeat this 10-move circuit for a 20-minute workout. 

It's a good idea to learn how to do a plank before you start, but you can also follow Wicks' demonstrations to practice your technique as you go. There's no set number of repetitions to complete here either, so the key is to exercise intensely while focusing on your form to get the most from this short session. 

Watch The Body Coach's 20-minute ab workout

This workout style is known as high-intensity resistance training (HIRT), where the aim is to exercise in short bursts without many breaks. You'll find many HIRT routines that need weights, like dumbbells and kettlebells, but Wicks' session uses your body weight to work your muscles instead. 

Keeping the intensity high helps raise your heart rate, so you'll burn more energy than during a similar routine at a steady pace. In the longer-term, this helps boost your metabolism (the amount of energy you burn at rest) for all-day fat-burning results. 

Lowering your body fat is a key component of building visible six-pack muscle, but training your abs has a whole host of other benefits too. People use abs and core interchangeably, although the two terms have slightly different meanings. Your core is a section of mid-body muscle that includes your rectus abdominis — the muscle responsible for the six-pack aesthetic. 

So, training your abs also strengthens your core, which helps improve your balance, increases your stability and workout performance, and can even promote circulation. Though, if you enjoy working out with weights, You can get similar results by picking up one of the best kettlebells and learning how to do kettlebell swings. 

Sitting at your desk all day can cause a lot of tension in the body and lead to neck and back pain, but a stretch session is a great way to counteract this.

And stretching doesn’t always need to be on the best yoga mats, as personal trainer Shona Vertue shows us with this easy chair-based stretching workout. 

Vertue, who is an ex-gymnast and yoga teacher with over 400K followers on Instagram, takes us through a sequence you can do at your desk with no yoga mat, no equipment and even in your work clothes.

Introducing the routine, she says: “This sequence is designed to give you some space from stress you might be experiencing at work but also the tension that can start to come up in our body when we’re sitting in the same position for a long time.”

This workout will release tension and tightness in your neck, shoulders, hips (front and back) and provide a cognitive break from your work. It could relieve your next tension headache, too, as the sequence features some chin retractions. Research has shown that doing this kind of movement regularly, and flexing the deep cervical muscles around the neck, could improve this particular kind of pain.

Here's how to do the full routine. 

Watch Shone Vertue's stretching routine

Sitting for long periods of time can make our muscles stiff and lead to aches and pains, but stretching can reduce tightness and also improve our range of motion. The American College of Sports Medicine recommends doing flexibility exercises at least two to three times a week.

Regular stretching helps to keep muscles long, lean and flexible and the healthier your muscles are, the better your balance will be to avoid falls. 

If you’re interested in more exercises to boost your flexibility, don’t miss our guide to yoga for shoulder mobility and strength or try this seated yoga flow. 

Picking up one of the best foam rollers is also an excellent way to improve your range of motion; a huge review of studies, published in Frontiers in Physiology, showed that pre-rolling before a workout is also an effective way of improving flexibility.

You don’t need weights to grow your glutes, just a selection of the best bodyweight exercises and a willingness to put in work. While we do think the best adjustable dumbbells are a top tool for building muscle at home, you can still get a great workout without any equipment. 

Someone who undoubtedly agrees with this is personal trainer Kelsey Wells, who recently took to Instagram to share a glute and hamstring workout from her PWR Zero Equipment strength-training programme (available as part of the popular Sweat App).

This session takes a mere 20 minutes and is made up of just four exercises; double pulse squats, glute kickbacks, pop-squats and glute bridges. Each movement is performed for between 45 seconds and a minute, then you move straight on to the next exercise until you’ve completed all four – this is one round. Rest for a minute then go again, completing four rounds in total. 

Before you dive into this session, take a look at Wells’ video below and mirror her form to make sure you’re performing each exercise correctly. 

Watch Kelsey Wells’ four-move bodyweight glute workout

This session can be included as part of larger leg workout plans, or used as a standalone daily workout. You’re probably going to want to give your legs and glutes the following day off though, to allow them to rest and recover before you take on your next lower body workout.

The idea of using bodyweight exercises to build strength and muscle may seem odd, as these fitness goals are often associated with brawny bodybuilders. However, there is plenty of evidence to show that training sans-equipment can have a multitude of health benefits. 

Research published in the International Journal of Exercise Science found that interval-style bodyweight training  “can enhance cardiorespiratory fitness”, while a study in the Journal of Strength and Conditioning Research found that push-ups alone are adequate for building upper-body strength. So, if you want to save money and take your at-home training to the next level, we strongly recommend starting a bodyweight workout plan.

Your joints are what help your body to move so when you experience any niggles or long-term pain in your joints, it can feel like exercise should be avoided in order to prevent further pain. However, it's really important you keep your joints mobile and you can do this with lower-impact workouts, like this 20-minute no-jumping routine.

Maintaining good mobility across your body through exercise will help strengthen the muscles around your joints and help lubricate the cartilage around your joints to combat stiffness. It's worthwhile adding in some light weights to improve your strength during a short workout, for example, working with a pair of the best adjustable dumbbells will allow you to modify the weight as you train and they are space efficient.

This workout designed by personal trainer Heather Robertson, is a full-body no jumping workout designed to protect your joints and improve your fitness. The option is there to add in some light dumbbells but the workout is still effective using just your body weight throughout. 

During this 20-minute session, you will complete four circuits of exercises. Each circuit contains two different exercises. You will perform each exercise for 20 seconds followed by 10 seconds of rest and complete four rounds of each circuit. Be sure to keep one of the best water bottles for gym workouts by your side to stay hydrated as you get in a good sweat session.

Watch Heather Robertson's 20-Minute Joint-Friendly Workout

This style of workout is known as Tabata. If you sometimes struggle to find time to do a HIIT workout for fat loss then Tabata is an even quicker way to raise your heart rate, boost your metabolism and burn fat. 

Tabata is still a form of high-intensity interval training but has much more specific active periods of spending 20 seconds on an exercise, followed by shorter rest periods, typically around 10 seconds like in Robertson's routine above. While HIIT may be a little more flexible with timings you are guaranteed a speedier workout using Tabata.

The level of intensity is particularly high during a Tabata workout, this will make use of your anaerobic energy system, meaning your body will need to work hard in order to get back to normal. During this process, your metabolism will remain high and your body will continue to burn calories even while resting.

Of course, this particular Tabata is also gentle on the joints, especially the knees so hopefully, this will be an added bonus for anyone suffering from joint pain. Some people may already be taking measures to ease joint pain such as adding one of the best supplements for joints to their daily routine.

But as long as you are being mindful of the load you place on your joints while working out, according to Harvard Health exercise can improve the symptoms of joint pain by increasing your range of motion, strengthening your muscles, bettering your endurance, and improving balance.

The gluteus medius, or your glutes as you may refer to them as, is the biggest muscle group in the body. Meanwhile your core provides balance, strength and stability so it's safe to say these are two areas you'll want to build and maintain strength in. This short workout will teach you how to target both muscle groups in one session.

This is a no-equipment routine with the option there to add one of the best resistance bands to the glute section of the workout if you do want to. Training with bands can help further your strength gains as they add an additional layer of resistance to an exercise, this often requires the engagement of more muscles in order to stabilize the body.

You may be juggling resistance bands v weights, trying to decide which gets better results. Helpfully, they both can lead to muscle growth, but resistance bands are more accessible as they are suitable for beginners to use, good for injury prevention, and more affordable.

Personal trainer Heather Roberston, will lead you through the full routine so watch her for how to perform each exercise with correct form. You will perform each exercise for 30 seconds followed by 10 seconds of rest and repeat for two rounds.

Watch Heather Robertson's 20-Minute Core and Glute Routine

If you've used any of the best workouts for abs before then you will recognize many of the exercises involved in the first half of this workout. You will perform toe touches, side bridges, plank kicks, crunches, and mountain climbers as you engage your core and build definition in your abdominal muscles.

If you train your abs regularly you may find some moves less demanding on your core but can fix this by increasing your reps, adding in some weight, or challenging your core strength with one of the best ab rollers as part of your training.

Don't use up all your stamina though, you'll want to keep some fuel for the glute section of this Heather Robertson routine. She uses exercises like side steps, squat pulses and abductions, kick ups, and glute bridges to isolate and work the glute muscles thoroughly in a short period of time.

The two muscle groups being targeted in this routine do have a reputation for being more superficial muscular areas of the body to grow and tone. However, the stronger these muscles are, the easier other exercise becomes and so will everyday tasks such as getting out of the car or carrying heavy loads.

Plus, this workout also helps to burn fat. Any HIIT workout for fat loss requires your body to use up energy from fat instead of carbs making the process of fat loss more efficient. So this workout is ideal for those looking to develop strength and lean muscle in big muscle groups as well as slim down.