By Matt Evans
Looking for a new workout to see in the week, but short on time and equipment? No problem. We've got you covered with this dynamic workout from Kate Rowe-Ham (who also happens to be one of this year's Fit&Well award nominees).
Performed in Kate's kitchen, all you need is one of the best yoga mats and 30 minutes of your time. Kate takes you through how to do a push up, ab walkouts, lunges and more in this dynamic HIIT session. Check out the video in full below:
See the full weight loss workout here:
Why do this workout?
Not only does Kate's dynamic bodyweight workout burn a lot of calories and offer a cardiovascular benefit, it helps you build muscle tone, which is great for anyone looking for a long-term weight loss strategy. Building up muscle alters your body's fat-to-muscle ratio, which is known as your body composition.
A study published by Maastricht University found if people's body composition trended towards more muscle and less fat, their basal metabolic rate improved. Somebody's "basal metabolic rate" is a measure of how many calories their body uses to function at rest, which means the study participants' bodies with more muscle used more oxygen day-to-day, which means they burned more calories at rest.
To improve your metabolism, you need to lose fat and add muscle at the same time, which this workout can offer you. If you want to increase your resistance training, you can add some of the best resistance bands or best adjustable dumbbells.
Follow us on Instagram at @wearefitandwell
Want to follow our next workout live? Follow us on Instagram to get all the details on live workouts, Q&As with experts, and a selection of some of our best features, wellness advice, workouts and the latest deals on the hottest fitness kit. Don't miss out!
How to use Strava - plus is the fitness app any good?
Wondering how to use Strava? Allow us to break down the activity tracking and analysis app for you...
By Howard Calvert •
This man was bullied for being fat in high school, so he spent years getting ripped
Weight loss Queensland's Anthony Bayer overcame food addiction and a sedentary lifestyle to turn his health around
By Matt Evans •
"I will treasure this feeling forever": meet our Trainer of the Year!
Awards 47-year-old Emma Goodman-Horne was crowned Fit&Well's Trainer of the Year from a 70-strong longlist
By Stephanie Wood •
Fitbit Versa deals: Great offers on Fitbit's top multi-model smartwatch range
Deals Get Fitbit Versa 3, Versa 2 and Versa Lite – the ultimate fitness watch for style and features - at the best price
By Rob Clymo •
7 celebrity fitness secrets from over 50s: Barack Obama, Halle Berry & more
Fitness From Halle Berry to Barack Obama and Michelle Pfeiffer, steal the fitness secrets of celebrities
By Claire Fox •
How to get rid of aches, back pain and bad posture in 20 minutes a day
Fitness Simple stretching exercises are the best way to ditch bad posture and fix back pain, according to experts
By Matt Evans •
Best treadmill: The top indoor running machines for home gyms
Buying guide Our list of the best treadmills for you, from beginners to seasoned runners
By Lee Bell •
Best rowing machine: Top rowers to burn fat and tone your whole body
Buying Guide The best rowing machine offers both cardio and a full body workout, all in one machine
By Chris Smith •
Low-impact exercises: The best joint-friendly workouts for you
Fitness Joints hurting? These low-impact exercises allow you to workout without enduring the pain
By Lucy Gornall •
Best bicep workouts: How to tone your muscles and get bigger arms fast
Fitness Some of the best bicep workouts to net you a stronger, more defined set of guns
By Leon Poultney •