Best weight loss

Friday, September 30, 2016

Bingo wings, be gone!

This circuit is the perfect way to keep your bingo wings in check for party season and work your upper body to sculpt those arms into lean, mean, cocktail-holding machines... It's simple, easy and effective. What are you waiting for?

How to do it

Perform a full set of the exercise, then take 20-30 seconds rest and move on to the next exercise. Repeat for the prescribed number of sets.

Beginner: 2 x 8 reps each move

Intermediate: 3 x 10 reps each move

Advanced: 4 x 10 reps each move

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Walking for weight loss

Walking is one of the easiest and best ways to boost your fitness, lift your mood and beat stress. ‘A brisk walk can burn up to 100 calories per mile. It’s also a great way to clear your head, reduce stress and release mood-boosting endorphins,’ says Rory James Manning, managing director of RJ Fitness (rj-fitness.co.uk). We help you make the most of every stroll with these top tips.

Bring a friend
The best way to get into walking is to simply start – but it helps to __have company. ‘Walking with a friend, partner, family or in a group is a great way to make new friends and keep motivated,’ says Rory. So, enlist a buddy – or even your dog! – and head outdoors.

Start small
If you haven’t done much walking before, don’t sign yourself up to trek Kilimanjaro as your first challenge. Instead, start closer to home. ‘Find ways to naturally include more walking in your life, such as walking the dog, walking your children to and from school, walking to the local shops, using the stairs instead of the lift or taking a stroll on your lunch break,’ Rory suggests.

Find a route
You don’t __have to live in the Lake District or somewhere particularly picturesque to find a good trail. ‘Who says you have to go to the country to enjoy a walk?’ says Rory. ‘London, for example, has plenty of interesting walks including parks, heritage trails, towpaths, riverside paths, commons, woodlands, heaths and nature reserves.’ have an idea of your route before you set out and try to include some interesting landmarks on your way.

Build up slowly
Pick walks to suit your fitness. ‘Both the length and terrain of a walk can affect how difficult it is – it’s important to realise that a short hill walk can sometimes be more tiring than a longer, but flat city stroll,’ says Des de Moor, senior walking officer for Ramblers. ‘Make sure you’re well aware of your fitness and honest about what you feel comfortable with.’

Commute to work
OK, so it may not be possible to foot it all the way to the office and back, but it might be possible to walk at least part of the way. ‘Get off the bus or train one stop earlier or take a slightly longer route on your way to work,’ suggests Rory. You’ll be amazed at the difference this can make to your fitness.

Go online
Use the internet for inspiration. ‘Get Walking, Keep Walking is a Ramblers project that helps people do more regular local walking to improve their health and wellbeing,’ explains Des. ‘It provides free, locally based 12-week walking programmes in certain cities, or you can use the online resources to find tips on how to plan your walks, set goals and monitor your progress.’ Check out getwalking.org for more information.

Or, join the club!
There are lots of walking clubs all over the country where you can meet fellow walkers and sign up to a range of walking and trekking adventures. ‘Many Ramblers clubs now offer shorter walks at an easier pace,’ says Des. ‘You can find details of hundreds of walks led by Ramblers volunteers on our online Group Walks Finder.’ It’s free to try up to three walks before becoming a member. Sign up to your first trial walk at ramblers.org.uk.

Set yourself a goal
Give yourself some targets to keep your fitness on track. You could even invest in a pedometer to help you monitor your progress. ‘You can walk 1,100 steps in around 10 minutes,’ says Rory. ‘So, try gradually building up to walking 10,000 steps on five or more days a week.’ You’ll soon see a difference.

If you want to really make a change to your fitness and you think walking could be for you, set yourself a challenge. Whether it’s Everest Base Camp or your local park ramble, a goal will keep you motivated. Sign up to a charity trek or check out the inspiring events in the box, then build up to it slowly using the tips here to prepare for the big day.

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Do it like a Pro

1 Roll with the punches

Train2Win

If you’re up for trying something different from your ordinary gym workout while taking things to the next level, then it’s worth checking out boxing programme Train2Win. Brought to you by strength and conditioning coach Dan Lawrence and British boxing champ George Groves, the detailed 10-week programme is designed to improve strength and mobility across all levels. There are three levels to choose from – beginner, intermediate and advanced – so whether you’re looking for a fun but structured method of training or you’re keen to brush up on your boxing skills, rest assured that you’ll be challenged throughout the course. The 10 weeks are broken down into four ‘blocks’ to focus on a particular area of fitness: two weeks of general prep, four weeks of strength, two weeks of speed and strength, and two weeks of speed and endurance. Channel your inner Pacquiao!

£125, train2winboxing.com

2 Hit the streets

RunFit

Keen runner? Tighten up your technique with RunFit, an exercise programme designed by leading sports physiotherapist Neil Maclean-Martin. As a competitor and experienced physiotherapist to many elite trail runners, Maclean-Martin offers a programme that identifies imbalances, improves strength and technique and helps to prevent injuries. RunFit focuses on the details of your form and technique but in a simple, digestible way; the programme is broken down into eight sub-sections, which are grouped into three parts – Screening, Prehabilitation and Core work, Track Drills and Extras (steps, sand and barefoot running) – with videos to accompany each stage. There are also progress sheets that you can download
to keep track of your improvements. So whether you go on regular jogs or you’re training for a marathon, RunFit’s exercises and drills will __have you running more effectively for a new PB every time.

£9.99, befitapps.com/runfit

3 Join Team GB

Fitness First Pro

Athlete Version 4

What better motivation to perform as well as an athlete than to do a class designed by Team GB themselves? Fitness First Pro Athlete is
an intense 40-minute full-body workout class designed to push you to the absolute limit. The class focuses on five key fitness disciplines that all athletes require: speed, endurance, power, agility and strength. These are doled out in three phases: training, competition and teamwork, working together to achieve the best possible results. Want to be a pro? Then prepare to think, train and sweat like one!

Membership applies, fitnessfirst.co.uk

4 Jump!

Les Mills Body Attack

The 55-minute Body Attack class combines athletic aerobic movements with strength
and stability exercises to get you burning an average of 735 calories per session. Inspired by athletic training programmes,
the workout aims to improve your speed, fitness, strength and agility. How? A warm-up of simple aerobic moves is followed by two high energy peaks then conditioning for the upper then lower body. Get involved!

Classes in gyms nationwide, lesmills.com

5 Go for a spin

Pendleton x

Fitness First

Take your spin sessions up a notch and upgrade your class to Victoria Pendleton’s Pro Cycling at Fitness First. You can choose from three different classes: The Team Sprint, which focuses on power with 15-second sprints at a high resistance; The Individual Sprint, which involves speed interval training with a race at the end; and The Keirin, which tests your endurance with longer bursts of interval training and shorter recovery periods. All three classes are inspired by Pendleton’s training programmes, technique, events and even her personal motivation – the sessions are set to some of her fave tunes. So, fancy an intense 30 minutes of Pendleton-pedalling?

Membership applies, fitnessfirst.co.uk

6 Saddle up

Rowe & King

If you take your cycling pretty seriously or you’re preparing for a big race, you might want to up your game by recruiting the help
of cycling champs Luke Rowe and Dani King. The professional cyclists’ coaching company, Rowe and King, offers two packages: RK1, a monthly subscription that offers a daily training plan plus a continuous and in-depth feedback; and RK2, a prescribed training plan via spreadsheet. All coaching is managed by top cycling professionals and experts so you’ll be in good hands throughout your training experience.

From £375, roweandking.com

7 Embrace your crazy

Mayhem

With an impressive client list, that includes renowned British UFC Fighter Jimi Manuwa as well as many England Rugby and Football players, Richard Tidmarsh is one of the leading strength and conditioning coaches in the UK and has created a great range of high-octane group workouts at his London gym Reach Fitness. Inspired by mixed martial arts, rugby and other athletic training, the Mayhem workouts focus on advanced strength, power and conditioning exercises to push your body to a whole new level. Warning: this is not one for the faint-hearted.

Membership applies, r4reach.com

Eight reasons to run!

As much as we love hardcore gym sessions, the change of seasons provides the chance to challenge ourselves with a whole array of performance goals. There’s nothing like a workout revamp to help rev up fitness levels, and this spring we’re all about stepping up the intensity of our regular workout with an outdoor running routine.

Getting out on the road to brush up on your running technique offers a completely different experience to pounding the treadmill at the gym – and we guarantee you’ll soon be bitten by the running bug. Read our guide to find out what could be in it for you.

1 Feel refreshed

A change of scenery and a varied workout – what’s not to get excited about? There are plenty of things to look forward to when you take your runs from the treadmill to the great outdoors, whether you’re running down winding country lanes or sprinting around the city streets.’ Due to the rhythmic nature of the activity, it’s easy to zone out, switch off from the outside world and let your mind wander. It could even turn out to be your most creative time of the day,’ says Energie Fitness Clubs and Ragdale Hall fitness consultant Dean Hodgkin. Now the mornings are becoming lighter, heading out for a run first thing offers the perfect start to your day.

2 Better your body

There’s no denying that taking your workout to the pavements is more taxing on your body, but thankfully the payoffs are plentiful. Without the natural momentum of the treadmill your muscles __have to work harder, and so you naturally will reap some awesome rewards, like a more toned lower body and a slimmer middle. ‘Running is a great way to achieve below-the-belt toning – creating thighs and buttocks you can bounce coins off,’ adds Dean.

3 Boost levels of vitamin d

What’s running got to do with immunity? Well, quite a lot actually. Because the body can’t manufacture vitamin D (a nutrient that’s essential for fending off illness) on its own, we require exposure to sunshine to keep levels continuously topped up. If you feel like you’re constantly battling the sniffles you may be low in vitamin D, and thankfully, picking up the pace outside can help to restore levels and reduce your risk of getting sick. If you’re worried you may __have a deficiency, consult your GP and ask to have your levels checked.

4 Burn more calories

Running is an effective and efficient way of burning calories, and as you’re working your body harder when pounding the pavements you’ll experience a higher calorie burn. ‘Even just a comfortable pace of around 6mph will burn around 300 calories in just 30 minutes, so it’s incredibly effective in all kinds of weight-loss programmes,’ says Dean. Not bad!

5 Challenge yourself

Whether you’re new to the running scene or already a running pro, setting yourself a challenge is a fantastic way to make sure you’re constantly making progress. ‘Most weight-loss and fitness programmes fall on stony ground because clearly defined goals were not put in place. Setting yourself a long-term target of running a half or even full marathon can be the ideal stimulus to keep you on track – and don’t forget how awesome you’ll feel when you cross the finish line,’ says Dean.

6 Improve joint health

The transition from the treadmill to the outdoors can be harsh on your joints, but if you take your running workout to softer surfaces like grass or a running track, you can help to safeguard your body while making your legs stronger and keeping your bones healthy.

‘Osteoporosis is a very real health risk for women and a key preventative measure is to increase bone density by doing more bone-loading exercises – running being one of the most beneficial,’ explains Dean. Just don’t forget to warm up your muscles and cool down following your sessions.

7 De-stress the natural way

Need to take a break from everyday life? When you’re feeling wound up and in desperate need of a breather, simply pick a picturesque trail, grab your heart rate monitor and let your mind shift focus
as you get into your stride. ‘There are great mood-lifting, stress-busting gains to be made from exercising outdoors, as your senses will be far more stimulated compared with a gym environment,’ says Dean.

8 Slash your risk of disease

Running not only helps to improve your physical appearance and make you feel more energised, it could also lower your risk of chronic diseases like diabetes type 2 by reducing levels of blood glucose after eating. Win, win!

CrossFit: why you should give it a go

It's super-speedy, it's total-body and it's sociable, what's not to like? CrossFit was born in 2000, when American fitness expert Greg Glassman applied his work with police cadets to everyday fitness training.

Greg realised the best way to get results was to combine elements of weight training with long and short periods of high-intensity aerobic efforts. There are now more than 3,400 dedicated CrossFit boxes (name given to these gyms) worldwide – so it must be working!

What is CrossFit? Essentially, CrossFit is an intense strength and conditioning programme with cardio circuits thrown in. Reebok CrossFit trainer, Steve Bradshaw-Haydock believes CrossFit is the only workout you need because it covers cardio, combat, survival, resistance, plyometrics, bodyweight, and endurance exercises. One minute you’ll be doing heavy weight exercises and next you’ll be sprinting for 400m.

Why should you do it? CrossFit has the ability to make you fitter and stronger, as well as boosting your endurance, stamina and speed. The high intensity of each exercise engages your fast twitch muscle fibres, increasing your muscle power and performance. Most CrossFitters do three consecutive days then __have a rest day.
Regardless of your fitness level, the CrossFit programme can be scaled to your ability. Motivation is one of the key elements of CrossFit. If you finish the WOD before the person next to you, you’re encouraged to rally round them as a team to motivate them through the workout. Plus, you’re encouraged to track your progress by noting down how long it takes to do a WOD or how many reps of an exercise you manage in the specific time, which is a great motivator.

Get started… There are currently more than 70 CrossFit boxes across the UK. To find your nearest, visit map.crossfit.com. You can try the workout by logging on to crossfit.com where you’ll find every WOD for the past ten years.

Try one - or all - of these CrossFit circuits

Time yourself doing the circuits and monitor your progress. Maintain correct form at all times- don’t let the intensity ruin your form.

20 burpees
15 reps/12 reps/ 9 reps of: Squats, Press-ups, Sit-ups
Finish with another 20 burpees

Run 1 mile, Row 2K, Run 1 mile

Run 800m
50 back extensions
50 sit-ups
Repeat 3 times

21 reps/ 15 reps/ 9 reps of: Plank walkouts, Press-ups, Sit-ups, Squats
Do 250m row between each round

Bounce to the beat and lose weight this summer!

What is it?

If you’ve never tried a rebounding class before, let’s get one thing straight: it doesn’t just involve bouncing up and down for half an hour. Boring! No, no, no – you’ll be expected to do kicks, turns and all sorts on the mini trampoline and, in this particular class, you won’t be stopping for a second. It’s a truly aerobic workout set to loud, uplifting tunes and is perfect if you’re after a light-hearted class that’s different from your normal gym routine (unless, of course, you’re a rebounding regular).

What are the benefits?

Although this class is available in a 45-minute version, we think the ‘Quickie’ class is just the job. You’ll get your workout done and dusted in 30 minutes, but that doesn’t mean you get less done – you just work harder. The instructor literally doesn’t stop and, since you’re following her lead, you won’t either. As a result, you’ll keep that heart rate up from beginning to end, challenge your coordination and see limbs flying absolutely /everywhere/, if you’re anything like us. There’s also a segment involving the upper body and abs, so even when you’re not bouncing all over the place, you’re still putting your body under pressure and pushing it. Rebounding is also a top choice for those suffering with sore joints as it’s low impact, plus its detoxing benefits are second to none: bouncing on a rebounder works wonders for lymphatic drainage.

How hard is it?

While you’ll be keeping the rhythm up for the whole class, the intensity is kept at a level that is manageable. Think an aerobics class, except the bounce of the rebounder gets your core and balance working much harder to keep you stable. Make no mistake, though, you’ll be sweating buckets throughout in a bid to keep up with the steps. The instructor’s energy also pushes you that little bit further and ensures you put in the extra effort.

‘The instructor literally doesn’t stop and, since you’re following her lead, you won’t either’ says Amanda

Where is it?

Frame, London (moveyourframe.com); £9 (or £7 with a Frame Card).

Do it yourself

It’s time to blow the dust off your mini-trampoline and get bouncing – but beware of low ceilings! Stick on an upbeat soundtrack, a pair of trainers and you’re good to go. Start with regular bounces and move in counts of eight. Every eight jumps, switch to high-knee jumps, alternate legs forward and back and wide-stance jumps. If you’re comfortable here, try lifting one knee at a time or give high kicks a go if you’re feeling ambitious. Spins are welcome, too!

Amanda’s verdict

QuickieCardio Bounding is like a party. The novelty of bouncing up and down for exercise /might/ wear off, but we haven’t experienced that yet. The best thing? The 30 minutes fly by – although in a way we wish they didn’t! Even if you get the steps wrong, there’s totally no pressure and you’ll without a doubt leave the class with a massive grin on your face (and some very sweaty clothes!).

Lose Fat with Les Mills

What is it?

With more and more people struggling to squeeze fitness into their schedules these days, global fitness brand Les Mills – the people who brought us BodyPump – has relaunched its BodyVive class with this in mind. The 45-minute class is split into three sections: 15 minutes of cardio, 15 minutes of strength work and 15 minutes targeting the core. The cardio section borrows moves and techniques from dance and aerobics, while you can expect lunges, squats and the use of resistance tubes for the strength section. The sets of moves run alongside uplifting and fun tracks, and the time seriously flies by.

What are the benefits?

While 45 minutes is a solid amount of workout time, this class really feels like three mini-workouts, which makes it perfect for the easily bored or time poor among us. And if you thought that 15 minutes for each section wouldn't be enough to make a difference, think again. The three sections work together to offer an array of benefits: calorie burn, a boost in mood and energy and a serious challenge for the heart and lungs.

‘This class really feels like three mini-workouts – perfect for the easily bored or time poor’- Amanda

How hard is it?

For those who find keeping in rhythm tough, it's worth noting that a little coordination is required for this class – particularly the aerobics-heavy cardio section. It's easy to get the hang of, though, and fun regardless. The strength section gets you tackling muscle groups you probably neglect, but it's over and done with pretty quickly – plus the instructor will never let you quit! There might be a few moments of digging deep (and that’s what get results!), but overall this /is/ a manageable class – ideal for beginners to get to grips with the different aspects of fitness.

Where is it?

BodyVive runs at various gyms and health clubs nationwide. To find your nearest class, head to lesmills.com/findaclass. Prices vary.

Do it yourself

We're not sure we could ever motivate ourselves the way Tori, our Les Mills instructor, motivated us, but we could certainly give it a go. For the 15 minutes of cardio, try side steps, squats with reaches and knee lifts in time with some fast-paced tunes. For the 15 minutes of strength, do squats, lunges and simple moves with a resistance band, going through a medium-intensity circuit without rest. Finally, for the core section, try alternating holding planks, side planks, v-sits and your other favourite abs moves.

Amanda’s verdict

Les Mills offers such a wide variety of classes, and BodyVive is probably most suited to those who really enjoy a group exercise setting and don't necessarily go hell-for-leather in their training. There are no weights involved, and the pace is kept at a low to medium intensity throughout. It's perfect for beginners and busy people who want to hit a multi-dimensional way of working out in one quick session.

5 things NOT to do at the gym

Whether you’re new to the gym or __have been going for years, there are some errors that even experienced gym-goers make time and time again. Not only can this lead to boredom or lack of results, you could be increasing your risk of injury.

If you’ve reached a plateau in your training or you’re not getting where you want to be fast enough, there’s a good chance you’re making at least one of these mistakes. It’s time to get it right, with the help of celebrity trainer and founder of 5 Star Bootcamp, Danni Levy. With her advice, you can reboot your workouts to get the results you want – pronto!

1. Don’t spend hours on one cardio machine

‘Cardio is central to fat loss, but if you spend more than 50 per cent of your workout time on it, think again,’ says Levy. To really improve your shape, weight train. Your body will drain its glycogen stores doing weights, so if you do 20 minutes of cardio afterwards your body will switch to burning fat.

2. Don’t hide at the back of a class

‘While group exercise is a great way to __have fun and get fit, many of us join classes without being given any guidance on technique,’ says Levy. ‘When classes are large, instructors can’t be expected to notice every single movement of every single person, so if you’re unsure, don’t be afraid to get yourself noticed! Bad form will not only cancel out the effects of all your hard work, but lead to poor posture, lack of enjoyment and possible injury. Instructors are there to do just that: instruct. So don’t be embarrassed to ask!’

3. Don’t just use fixed machines

We’ve all been there; you join the gym, an instructor shows you round the fixed resistance machines and you receive your new exercise programme – all on machines! ‘Although fixed machines do serve a purpose, especially for beginners, you’ll get more from your time and effort if you do a dumbbell or body weight circuit,’ says Levy. ‘Many machines isolate one muscle, which means you burn fewer calories and work fewer muscles. Plus, if you’re not using a machine, you’ll work your core, which helps to build a more functional body.’

4. Don’t ignore your weaknesses

‘We all have exercises we enjoy more than others, and that’s normally because we’re better at them,’ explains Levy. ‘Take a step back and admit your weaknesses, then set about making them your strengths. If you have slim arms, but your thighs could do with some trimming down, sign up to a Spin class and include more squats and lunges in your programme. Perhaps you carry weight around your midriff? Chop into your waist with dynamic medicine ball movements and cable woodchops. Work on your weak areas and it won’t be long before you become the whole package.’

5. Don’t abandon your goals

‘Working out with a partner or group of friends can be great fun, but if you’re training alongside someone with totally different goals, this can be detrimental to your own progress,’ says Levy. ‘If your fitness levels are unevenly matched, or you enjoy different things, be honest with yourself and your training partner and go your separate ways after the warm-up. You can always enjoy a sauna or coffee together afterwards, or get together every week for a weigh-in and progress review,’ adds Levy. ‘You can still reap the benefits of joining the gym together, you just need to keep your goals in mind.’

Fat burner moves

This circuit will help strengthen your entire body, building muscle definition as well as torching calories. When you use a medicine ball it makes a significant demand on your muscles, helping you build lean muscle tissue and sculpt a defined physique. If you use a combination of anaerobic exercise (short, intense bursts of exercise that increase muscle strength) and weight training you boost your metabolism even further, which is a great way to help you get in shape.

The best reasons to work out

Toned legs and a flat stomach aren’t the only benefits of working out. According to a research review in the International Journal of Clinical Practice, regular exercise can help cut your risk of more than 20 illnesses, including cancer and heart disease.

‘Exercise is essential for losing and maintaining weight loss,’ says sports scientist Nick Morgan, ‘but the other benefits are just as important.’ Here’s what exercise does to keep you healthy, happy and alive!

Brain

Staying active cuts your risk of dementia and age-related memory loss by increasing the size of the hippocampus, the area of the brain that makes memories. A 40,000-person Norwegian study found that those who engage in regular activity of any intensity are less likely to develop symptoms of depression.

Breasts

Brisk walking for as little as one and a quarter hours every week can help reduce oestrogen levels in the body, which may lower your breast cancer risk by 18 per cent!

Bones

Bone-thinning osteoporosis now affects around one in three women in the UK, according to the latest research. Taking part in a 45-minute Step aerobics class, three times a week, will help boost bone density, especially in your spine, legs and heels. The American College of Sports Medicine (ACSM) also reports that heavy resistance training may increase bone mass, as it places strain on the bones of the joint you are working.

Appetite

Intense exercise can reduce levels of ghrelin, a hormone that stimulates your appetite, while raising levels of the peptide YY, which lowers appetite. A study in the journal Appetite also found that a brisk 15-minute walk decreased chocolate cravings by 12 per cent.

Heart

Not only will exercise add about four years to your life, it can also lower your systolic blood pressure (the top number that measures your blood pressure while the heart is beating) by as much as five to 10mmHg (millimetres of mercury). This is as good as some blood pressure medications. Aim for 30 minutes of aerobic activity most days of the week.

Pancreas

Lifting weights and upping your lean muscle mass could lower your insulin resistance, reducing your risk of type 2 diabetes. For every 10 per cent increase in muscle mass, the risk of pre-diabetes should drop by 12 per cent.

Gut

Three to five weekly workouts of 20-60 minutes of vigorous activity is an effective treatment for IBS, according to a Swedish study. Demanding workouts improve bowel movements, and relieve gas and constipation.

Sex drive

Around 20 minutes of cardio exercise gets your body aroused faster and more intensely for a bit of rough and tumble. Not only that, lifting weights can also cause testosterone surges, and women with more testosterone tend to be more aroused and enjoy sex more.

Tone up in 10 minutes

You’ve said it. We’ve said it. Heck, every woman in possession of both a packed diary and a gym pass has said it: ‘There’s just not enough time to exercise!’ But what if we told you that enough time could be a mere 10 minutes, and not even every day? Well, that’s exactly what renowned US fitness coach and exercise psychologist Sean Foy is telling you. ‘It’s possible to cover all the essential elements of a successful get-fit programme in a simple 10-minute circuit,’ he says. And he should know: his 10-minute Total Body Breakthrough is the workout on everyone’s lips across the Atlantic. Promising to change your body with short, sharp training sessions every other day and a low-GI eating plan, Sean’s regime will shock your bodyinto shifting fat and building muscle. Better results in less time? Where do we sign…

How it works

Not only are Sean’s quick-blast workouts time efficient, but they can boost results way more than steady-state workouts by covering anaerobic, aerobic, resistance and core work. The result is one serious boost for the metabolism. The workouts can initially be done using no equipment other than a resistance band, though as you progress you may want to incorporate weights into the resistance component. In fact, all you need to get going is 10 spare minutes every other day.

How to do it

The 10-minute sessions are split into what Sean calls ‘4-3-2-1 intervals’, referring to the number of minutes in each component. Ideally though, you would try to include a two- or three-minute warm-up, like a fast walk or air boxing, and perhaps some joint mobility work to reduce the risk of injury. Sean says: ‘4-3-2-1 training packs every type of beneficial exercise into one 10-minute session. When done together, all these exercises provide you with a power-packed workout that maximises your metabolism and fitness.’

On the next page: Your 10 minute session detailed.

8 ways to fit in a Christmas workout

Every year the holiday season sneaks up on us and before we can get a handle on the chaos, fitness has dropped way down the priority list. It can be tempting to postpone any workout plans until further notice.

Staying fit throughout the holidays not only helps to keep you in shape, but exercising will make you more productive and give you an energy boost. Here are 8 fast workout ideas for even the busiest schedule.

Fast classes

Health clubs and gyms know what we’re going through balancing a million things at once and barely having time for a lunch break some days. That’s why Virgin Active (virginactive.co.uk) runs fast classes: group exercises classes that last no longer than half an hour while promising to give you a workout that feels way longer. Check out twentyfour – a fat-burning session that gets you twisting, pushing and pulling in every direction while boosting metabolism and raising the heart rate.

Late-night affair

There’s nothing worse than rushing to the gym for a quick in-and-out session and being faced with a crowded gym floor, shower queue or sparse equipment. This kind of session involves weaving through people, wasting time trying to find a decent spot and waiting around for the dumbbells you want or the squat rack to free up. So, if your schedule allows for it, choose the absolute least busiest times, like late at night. You’ll get your pick of the kit, shower cubicle and mat space. No dilly-dallying. No fuss. No wasted time.

Cardio, meet strength

For the next few weeks, forget about separating cardio and strength days. Spin Mondays, leg Wednesdays and circuit Fridays can wait – over the party season there’s no reason why you can’t get your cardio and strength fix in one swift session. Creating a cardio workout using resistance exercises with little rest between sets means you’ll tick both boxes, so get moving with box jumps, mountain climbers and jumping lunges for now. Check out our tips in our ‘Make cardio your strength’ box.

More, but less

However many times you usually exercise, cut it. Switch from five to three sessions a week without sacrificing any of the effects by taking it up a couple gears when you are working out. Thinking quality over quantity could save you precious hours, and is as easy as modifying your moves. Turn squats into squat jumps, press-ups into press-up renegade rows and runs into sprint sessions. Cut rest periods, opt for supersets and incorporate warm-ups into sets, too.

Make your commute count

Currently taking the bus, train or car to work? Get yourself a decent backpack, a good pair of trainers and run or cycle instead. Not only will you be getting your workout done and dusted before you even start the day, but you’ll also be unleashing that eco warrior within. The environment, as well as your schedule, will thank you for it.

Keep it in the bedroom

No, not that! We’re talking, wake up, work out, get ready and go. Sounds too easy, doesn’t it? Well, why shouldn’t it be? There are plenty of ways to work out at home and if you complete a quick and intense bodyweight workout in your bedroom before you even take your morning shower, you’ll barely notice the dent in your day. Burpees by the bed, anyone?

Social affair

Around Christmas time, when everyone’s struggling to keep up with their schedule, for some reason we all think it’s a great idea to make loads of social plans, too. Not just with our best mates and families but with old friends for reunions. It doesn’t make sense, but we’re all guilty of it. So why not make your social events exercise-related? You could all go for run together, try a new class (great for a talking point afterwards, too) or hit the gym. Double whammy or what?

Make life harder

Yep, you read that right. Do exactly what you normally do every day but make it more difficult. The lift should become a stranger, while the stairs an acquaintance, shopping trolleys should be abandoned for your new best friend, the basket, and don’t you even think about driving a walkable distance. All of these switch-ups will get you burning calories while barely affecting your time.

Recover on-the-go

Refuelling and replenishing your muscles after a tough workout is essential. Not only does muscle growth encourage a boosted metabolic rate and in turn fat burn, but you also need your hard-working muscles to repair in time for your next session. Getting post-workout nutrition isn’t rocket science, but making it quick and convenient can be tricky.

Make cardio your strength

Fat loss expert Dave Fletcher (theodysseyway.co.uk) explains how to make your cardio and strength workouts a match made in heaven.

1. Try a circuit of low-rep exercises with little rest to keep the heart rate up. This is the best way to maximise fat burn within a single workout.

2. Perform big, compound movements like squats, deadlifts, shoulder presses and press-ups. Now is not the time for bicep curls.

3. Do heavy reps to stimulate your fat-twitch muscle fibres, which will help to boost metabolism.

V-crunch abs exercise

- Lie on a mat with your legs pointing straight up and feet apart. Touch fingers to your temples, palms facing up.

- Contract your abdominal muscles and reach up towards your left foot with your right hand, raising your right shoulder off the floor.

- Pause, then lower slowly to the start and repeat on the opposite side to complete one rep.

- Do 12 reps, then rest for 30 seconds. Do three sets.

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Bikram yoga

If you like your exercise hot and sweaty, then you'll love Bikram yoga. Not only does this class boast the usual benefits of yoga like improved flexibility and mood, but it's also great for the metabolism and gives you a serious muscular endurance workout. There's got to be a reason why there are so many adoring fans worldwide. If you want to take on the hardcore yoga class, check out our top tips for surviving your first class...

What is Bikram yoga?

Bikram yoga is 90-minute yoga class developed by Bikram Choudhury. It consists of a series of 26 postures. Easy, right? Not when the room is set to 40.6°C - the standard temperature for which Bikram yoga is practiced. Don't forget a towel!

Why would I do this to myself?

There are a range of benefits to doing Bikram yoga, from helping with weight loss and boosting metabolism to improving bodily pains and depression. During your session you will be exhausted and constantly wiping away that sweat, but as your session comes to an end, you’ll actually feel better than you did when you walked in. You will __have worked your body and pushed yourself to its limits, and as a result you'll feel rejuvenated and restored.

Top tips

Stay hydrated. This doesn’t mean chugging a litre bottle of water when you’re walking in the studio door. Drink around 2 litres of water throughout the day before your session. And post-Bikram make sure you restore your electrolytes and rehydrate.
Don’t eat 2 hours before the class. A full stomach can be very uncomfortable in the heat. You don’t want to be hungry either, so a small snack might be okay, but you just __have to experiment and see what level of food intake is right for you.
Show some skin. You are going to sweat, just accept it. So you want to wear light breathable clothing. Don’t be afraid to show some skin, yoga is not competitive - it’s about challenging yourself.
Let it rain. As you sweat throughout the class, try not to constantly towel yourself off. Sweat is your body’s way of cooling you down, so embrace it.
Come back. The first session is particularly hard as your body won't know what to expect. But make sure you come back for your second class - that's when the fun really starts! Be patient and enjoy yourself... and the sweat!

Exercises to lose belly fat fast!

Finding it hard to shift stubborn belly fat? It might be time to rethink your core routine. There's no need to scrap your current schedule - simply throw a few exercises that require extending the abs into your workout. Your stomach will look sculpted, slender and slim in no time!

These super-effective moves are designed to help you look good and beat belly fat. They'll lengthen and strengthen your body, improve your posture, and help you shed excess body fat.

‘Do these exercises three to five times a week in addition to fast walking or running three times a week,’ advises top personal trainer Caroline Sandry. ‘They should only take around 20 minutes, so if you __have time you can add them on to the end of your cardio session, or do them as a stand-alone routine.’