You all know that strength is essential for ageing well, and that the benefits of strength workouts stretch far beyond aesthetics. Multiple studies have proven weights workouts boost confidence, mental strength, hormonal health and metabolic resilience.

That said, the weights room can feel like a minefield - which is why we've asked renowned expert Stef Williams for her top tips. While she began posting fitness content online back in 2016, she's since launched WeGlow; a women’s health app encompassing both training and nutrition. She's always been candid about her lifelong love of sport, plus the bullying she suffered due to being muscular, and the impact this had on her body image and mental health.

Today her community, which sits at over 2.2 million on Instagram, is centred on the belief that strength is about feeling our best, physically and emotionally, at every stage of life. From hormonal health and mental wellbeing, to training through pregnancy and navigating conditions such as endometriosis and uterine fibroids, Stef’s version of strength extends far beyond aesthetics and the physical development of muscle.

Below, she shares the biggest strength training mistakes she sees women making - whether they’re in their 20s, 30s, 40s, 50s, or beyond. From getting caught up in shrinking ourselves to neglecting recovery and forgetting to train our core, she teaches us, through her six golden rules of starting to strength train, that the muscle we’re building now isn’t just supporting us in the moment, but is a powerful form of insurance to protect our future selves.

Why We Should Expand Our Definition of Strength, According to Stef Williams

Classically, people hear strength training and immediately think of body building or having to lift massive, heavy weights. But that’s not all that it is.

Essentially, it encompasses any form of movement against resistance. That could be machines, dumbbells, resistance bands or even your bodyweight. People often forget that your body is weight (it’s why doing a press-up is so hard), and working with it should definitely form part of your training, whether you’re in your 30’s, 40’s, 50’s or beyond.

The goal, really, is to feel stronger and happier in your everyday movements; when you’re carrying groceries, holding children or walking up stairs. It’s about much more than being able to lift a heavy weight in the gym.

Investing in Your Strength is An Investment in Future You

For me, the whole idea of longevity is about feeling good as you age, not just living the longest possible time. We know that as women transition into their thirties and beyond, our muscle and bone mass naturally declines, as oestrogen drops. Strength training helps to minimise and slow this decline by building new muscle fibres and bone tissue.

It’s why I love the phrase, 'don’t just train for the body you want today, train for the body you want to carry you for the next forty years'. It means thinking about your future self - what would make you tomorrow grateful for the choices you’re making today?

There’s as much of a mental health component to this as there is a physical one. Strength training gives you energy, lifts your mood and builds confidence.

6 Strength Training Mistakes I See Women Make in Their 30s, 40s and 50s, and Beyond

1. You avoid it all together

"I often see women focusing exclusively on cardio because their goal is to lose fat and become smaller. They feel put off lifting weights because of a fear it will make them bulky, when in fact, this doesn’t need to be the case if it’s not what you’re looking for," shares Williams.

"In reality, even when fat loss is the goal, strength training remains important. Building muscle increases your metabolism, which makes it easier to burn calories at rest."

2. You move without intention

"Many women don’t realise that the way we move is just as important as the weight we lift. Once we understand the importance of the mind-muscle connection and the role that form, pace, holds and pulses can have on our ability to build strength, we start to be able to use resistance in the best - and widest variety - of ways," she goes on.

"It’s why practices like Pilates, which teach us how to connect our body to our mind and our breath, can lead to huge improvements when lifting weights."

3. You forget to progress

"As we get stronger, it’s important to keep challenging ourselves. We can do this by progressing the weight, reps, sets, or playing with longer time under tension. The danger is that we become used to one weight or routine, remaining there even as our body becomes stronger," the personal trainer expands.

"Whether it’s adding a little extra weight or a resistance band, it’s important to have that progression because you will be getting stronger."

4. You neglect your recovery

"So many women tell me they’re training every day but are exhausted or struggling to see results. Their bodies are holding onto so much stress and inflammation because they aren’t giving themselves a chance to rest," adds Williams.

"Sleep, time for recovery, drinking enough water: these are all as important as training itself. If you’re doing five to six sessions a week in the gym, consider swapping one of these out for a walk if you’re noticing you’re tired or not seeing results. You want to feel energised enough to complete your workouts at your best ability, rather than just making it through them."

5. You chase calorie burn

"With the popularity of fitness trackers now, it’s so easy to constantly track calories. Whilst it’s good to be mindful of what you’re burning, building strength and health for longevity isn’t as straightforward as calorie burn."

Williams continues: "A Pilates workout, for instance, might not burn as many calories as a cardio workout, but that doesn’t mean it’s not incredible for you. If you’re not working with resistance alongside your cardio, you’re doing your body a massive disservice."

6. You forget to train your core

Last but not least: "There’s an old school mentality that the compound movements we do in the gym naturally switch our core on, meaning we don’t need to do specific core exercises to strengthen it."

"But this isn’t the case," Williams explains. "Training your deep core intentionally is at the heart of everything you do, especially for women. If you have a strong core, you’re likely to have less back pain. If you have less back pain, your shoulders will feel more mobile, your chest will feel more open, and your hips will feel less tight. It’s vital for your pelvic floor. All this is why dedicating time to your core training shouldn’t be overlooked."

Stef's 6 Golden Rules For Starting To Strength Train

1. Start with 2-3 full-body sessions per week

"Starting to strength train doesn’t need to become an all-or-nothing approach. You don’t need to be in the gym every day or do sessions dedicated to specific body parts. If you’re training to feel better day to day and long term, two to three full body sessions per week is perfect."

2. Prioritise compound movements within your sessions

"Compound movements, which include exercises such as squats, deadlifts, rows, presses and lunges, are efficient and transferable to everyday life, since they work multiple muscle groups and joints at the same time. Just like when you’re walking, climbing stairs, lifting heavy shopping, bending or turning, these exercises ask your whole body to work together, making them a great way to build meaningful strength."

3. Increase resistance gradually

"You don’t need to lift the heaviest thing in the gym straight away. Start with what’s comfortable for you and just keep progressing so that you continue to feel it on the last few reps," Williams continues.

4. Focus on mind-muscle connection

"Play with pauses, pulses, slowing down the movement and focusing on the mind-muscle connection throughout your workout. You’ll feel results much quicker than if you just try to lift the heaviest thing you can."

5. Find workouts you can continue to show up for

"Ultimately, you want to enjoy your sessions so that you continue to feel motivated. Consistency is key, so finding something you can continue to show up for is essential."

6. Train for future you

"Remember the phrase, ‘Don’t just train for the body you want today, train for the body you want to carry you for the next forty years.’ It means thinking about your future self and what would make yourself tomorrow grateful for the choices you’re making today. Longevity is about feeling good as you age, not just living the longest possible time."

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Ladies, for years I thought strength training for women came with an unspoken disclaimer: whatever you do, don’t get too strong.

Growing up in the early 2000s, the women I saw celebrated in magazines, on TV and even in my own circles weren't chasing muscle - they were chasing “toned”. The goal was lean, chiselled but, above all, not too visibly powerful. Having defined arms was one thing; actually wanting to build muscle felt like you were breaking some unspoken rule.

There was always this slightly irrational fear that one dumbbell curl too many and you’d wake up looking like a competitive bodybuilder overnight (if only building muscle worked that quickly). Strength was something to admire in athletes, but not necessarily something women were encouraged to pursue for themselves. Looking back, it’s strange that we spend so long treating strength as something to fear, rather than something to aspire to.

Thankfully, that narrative is changing. More women are embracing lifting heavier, understanding the value of muscle and realising that strength isn’t just about how your body looks - it’s about how your body functions. In fact, the benefits of upper-body training go far beyond aesthetics: a 2024 study involving more than 400,000 adults found that women who regularly strength trained had a 30% lower risk of cardiovascular death compared with those who didn't.

That’s exactly why fitness expert Stef Williams, founder of Weglow, believes upper-body training deserves far more attention than it gets. Building stronger arms, shoulders and back isn’t simply about aesthetics. According to Stef, it’s one of the best investments you can make in your long-term health; supporting everything from your posture and bone health to the strength you’ll rely on for decades to come.

So, I decided to take Williams's advice and make upper-body strength a priority for four weeks. What surprised me most wasn’t just the physical changes - it was the benefits I never expected to notice.

5 Benefits I Noticed After 6 Weeks of Arm Workouts

Why upper-body strength matters more than you think

As someone who’s spent years firmly in my Pilates era, I’ll admit it: I thought upper-body strength was basically a one-way ticket to toned arms. How wrong (or, at least, how incomplete) I was.

When I started looking into the research, I realised I’d massively underestimated the upper-body in my fitness regime. Mark my words, mastering the upper-body isn’t just another fitness goal; it’s a marker of health, future independence and how well our bodies age.

“One of the clearest indicators we have of long-term health, beyond the aesthetics, upper-body strength reflects how well your muscles, bones and nervous system are functioning,” says sports scientist Charlotte Gowers.

The numbers are hard to ignore. A 2018 review involving almost two million adults found that people with higher muscular strength had around one-third lower risk of dying from any cause - with the link appearing slightly stronger in women than in men.

One benefit I hadn’t considered? Upper-body strength protects the ageing skeleton, which Gowers says matters more for women. “Two words. Bone health. Women tend to think about osteoporosis when they’re much older, but the foundations are laid decades earlier,” she says. “Bone responds to load, so exercises where you press, pull and carry weights stimulate the bones of the spine and upper body in a way that walking simply doesn’t.”

And this matters as oestrogen declines during menopause, when bones become more vulnerable to loss. “Resistance training can help protect bone density, while low grip strength is linked to a higher risk of osteoporosis and fractures.”

Suddenly, rows, shoulder presses, and heavy dumbbells don’t just look like a route to toned arms; instead, an investment in the body we’re going to want for decades to come.

The Workouts I Followed

Better known to her community of more than two million followers as Stef Fit, Williams's approach to training couldn’t be more different to what I expected. Instead of encouraging me to lift as heavy as possible, she wanted me to slow everything down, focus on my form and make every single rep count.

I’ll admit it, this took some convincing. My usual mindset was simple: heavier weights must surely equal better results. But the two workouts I followed challenged that way of thinking entirely. Rather than racing through reps, I focused on strength, control and time under tension - and surprisingly, my muscles worked far harder than they ever had when I’d simply reached for the next heaviest dumbbell.

As Williams reminded me throughout, strength isn’t just about how much you lift - it’s about how you lift it.

If you'd like to try either of these workouts for yourself, you can access them for free by downloading the Weglow app.

Workout one:

What? A targeted upper-body strength session designed to build stronger, more defined shoulders and back muscles - areas that are often overlooked in women’s training.

Why? For building strength and muscle, Stef generally recommends working within the 12-15 rep range, though this can vary between 8-12 reps depending on the weight you’re using and your experience level.

How long? 20 minutes - a quick but efficient session focused on strengthening the muscles we so often neglect. "Focus on time under tension, aka how long your muscles are actually working under load," explains Williams. "Aim for 3 sets of each workout."

Equipment needed: Dumbbells and a bench.

Workout 2. Fiery Pilates Upper & Core

What? A Pilates-inspired strength flow combining resistance, mobility and core work to help build stability and control. All you'll need is some ankle weights, a pair of dumbbells, and a mat.

Why? “Strength isn’t just about lifting heavier; it’s about building a body that feels capable of holding it," shares Williams. "Don’t shy away from pauses. I personally like to hold for five seconds and release.”

How long? 12 minutes.

How often should you train your upper body?

If you’re wondering how often you actually need to pick up the dumbbells, Williams's advice has a welcome reality check for me: don’t overcomplicate it.

For beginners, she recommends starting with three full-body workouts a week that include upper-body movements.“Three times a week is a nice place to start,” she explains. Rather than splitting your week into strict “upper” and “lower” days, Stef believes there’s often more benefit in weaving upper-body work into sessions you’re already doing.

She’s also a fan of “stacking”, adding a little extra movement onto your existing routine, like finishing a strength workout with a 10-minute Pilates upper-body flow.

​Her biggest advice? Keep it simple. “A lot of people think they need to do these really strict splits,” Stef says, but for beginners, that can quickly become “a lot of nothing”.

5 Benefits I Noticed After Prioritising Upper-Body Strength

After four weeks of prioritising upper-body training two to three times a week, I started noticing changes that went far beyond muscle definition…

​Of course, there were obvious ones - feeling stronger, lifting heavier and finally understanding why Williams kept telling me that strength isn’t just about what you see in the mirror. But the biggest surprises were the things I hadn’t expected to notice in my day-to-day life.

1. My posture improved (more than I expected)

Posture was probably the first thing I noticed. Like many, I spend far too much time hunched over a laptop, and I’d never really thought about my upper back as something I needed to train.

​But Williams says training the back is “massively overlooked” - despite being the key to supporting better posture and helping us stand taller. Strengthening those definitely neglected muscles helped me feel more supported, rather than constantly trying to “fix” my posture.

2. I felt less tension in my body

One unexpected benefit? Feeling less tightness through my shoulders and upper body.

Williams explained that improving posture can help reduce the strain we often carry around the neck and shoulders, while building a stronger core - what she describes as “the heart of your entire body” - can also support the lower back.

3. Tension headaches reduced

This was the one I really didn’t see coming. I often suffer from tension-related headaches that last for hours. Turns out, strengthening those muscles isn’t just about creating more shape - it’s about helping your body work more efficiently.

4. Everyday tasks felt easier

Carrying heavy shopping bags, carrying the dog across the pebbled beach (dog moms will understand this), and moving things around the house suddenly felt less like a challenge.

Williams says this is one of the biggest benefits of strength training: building the kind of strength that transfers into real life - the everyday moments where you need your body to show up.

5. My workout felt stronger overall

But perhaps the biggest benefit wasn’t physical at all - it was the mindset shift. For years, I’d shy away from upper-body because, like so many women, I’d bought into the fear that lifting heavier would somehow make me “bulky”. Williams tells me this remains one of the biggest misconceptions she hears when it comes to strength training - and one that still holds many women back from picking up the weights.

Six weeks later, I no longer see upper-body training as a vanity project. I see it as a building block for a stronger, more capable body - one that can support me not just now, but for years to come.

Because the real benefit I’ve discovered of getting stronger isn’t simply how your body changes in the mirror. It’s how it allows you to move through life.

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If there's two words that strike fear into the heart of any working mum, it's these: summer holidays. The constant juggle of work, childcare, snacks (the endless snacks!), impromptu taxi driving and more mean that those six weeks that should be the most relaxing of the year are, in truth, anything but.

We're stretched thinner than ever, and the first thing that usually has to give, for me, is any kind of lengthy workout. Those hour-long runs and full-body sessions are put firmly on the back burner until September - but this doesn't mean that I'm relinquishing my fitness goals entirely.

This year, I've come across a new solution that's hitting the holiday workout sweet spot: quick strength tri sets. Not as scary as they sound, they're keeping my strength, mood and metabolism on the straight and narrow when chaos reigns around me - and the best bit? They can be done in just 15 minutes.

While that may not sound like a lot (especially if you're used to longer workouts) rest assured that what strength tri sets lack in minutes they make up for in efficiency: studies show that shorter workouts still offer substantial health benefits, significantly lowering our risk of all-cause mortality, heart disease and cancer (check out this study, from the European Heart Journal).

Convinced? Me too - so I tried them for two weeks. Keep scrolling to read all about it and find out my favourite tri sets for summer strength and more, but while you're here, don't miss our guides to the best strength training moves for healthy ageing, the different types of strength training and the best at-home strength training workouts, here.

Quick strength tri sets have revolutionised my summer workouts - my review

What are quick strength tri sets?

If you're new to the concept of tri sets, rest assured: unlike much else in the health and fitness sphere, they're really straightforward. We're talking three exercises, performed consecutively.

"A tri-set is simply three exercises performed back-to-back with little to no rest between them, before taking a short recovery," explains Peloton instructor Ben Alldis. "You then repeat that sequence for multiple rounds. The exercises can target the same muscle group (intra-muscular), opposing muscle groups (e.g. push/pull) or the entire body for a greater cardiovascular challenge.

"Tri-sets are one of my favourite ways to train and a favourite strength technique and programming structure for me to coach."

What are the benefits of strength tri sets?

Here at MC UK, we won't recommend workouts that don't have a slew of scientific benefits, and tri sets fit the bill perfectly. Let's dig in.

1. They're efficient

Firstly - and perhaps most importantly, when it comes to choosing a summer holiday workout - tri sets are one of the most efficient ways to work out.

"The biggest benefit of tri sets has to be their efficiency," agrees personal trainer Aimee Victoria Long. "Many of my clients are CEOs, entrepreneurs and parents who genuinely don’t have an hour to spend in the gym. Tri-sets allow them to build strength while also increasing training density, meaning more work is completed in less time."

2. They encourage consistency

Consistency over perfection is something you'll hear trainers wax lyrical about, and they're not wrong: the best workout is the one you'll keep coming back to. Quick tri sets are (relatively!) easy to fit into the most packed of days, meaning you're more likely to get them done.

"Perhaps most importantly, they’re realistic," agrees Long. "Consistency always beats perfection, and a well-designed fifteen to 20 minute strength session completed regularly will deliver far better long-term results than an hour-long workout that’s constantly skipped."

3. They boost cardiovascular fitness

While most training has some cardiovascular benefit, the intensity of a tri set session means your heart and lungs will work extra hard.

"Tri sets keep the heart rate elevated, so you build strength while also improving your cardiovascular strength and conditioning," notes Alldis.

4. They're great for building muscular strength and endurance

"Tri-set exercises can target the same muscle group to increase training volume and provide a strong stimulus for muscle growth, or different muscle groups to create a more time-efficient full-body workout," explains Dr Tom Brownlee, associate professor, high-performance training expert and performance advisory board member at My Protein. "They can also be an effective way to develop muscular endurance and, when programmed appropriately alongside progressive overload, provide an effective stimulus for muscle growth."

5. They're engaging and accessible

You don't need us to tell you: nobody likes a dull workout. Tri sets are highly adaptable, fast and engaging - there's no time to be bored. Additionally, you can structure them any way you like, making them super accessible, no matter how experienced a lifter you are.

"Tri sets are great for everyone from beginners to advanced lifters, provided the exercises and weights are appropriate for their experience level," advises personal trainer at Nuffield Health, Keiran Douglas. "These exercises are ideal for anyone looking to make the most of their workout time, working particularly well for people who are aiming to build muscle and endurance."

How to perform strength tri sets

So, how do tri sets work?

"Set yourself up with the dumbbells or equipment needed to perform each exercise," advises Alldis. "The key is to maintain consistent movement through the three exercises with minimal rest. I always encourage people to focus on quality movement rather than rushing. Just because you're moving quickly between exercises doesn't mean you should sacrifice technique."

Alldis recommends the following structure:

• Exercise 1 → 10 reps
• Straight into Exercise 2 → 10 reps
• Straight into Exercise 3 → 10 reps
• Rest for 30 to 90 seconds
• Repeat for three to four rounds.

Who are strength tri sets best for?

As touched on above, tri sets are great for almost everyone, from beginners to seasoned athletes alike.

"Tri-sets are suitable for almost every level of athlete," shares Alldis. "They're especially great for busy professionals with limited training time, parents fitting fitness around family life, as well as anyone looking to build strength while improving their fitness. They're also good for intermediate and advanced lifters wanting to increase training density and get more from every session.

"A word of caution, though: for complete beginners, I'd usually spend a few weeks building confidence with the fundamental movement patterns before introducing tri-sets. Once your technique is solid, they're a fantastic way to make workouts more efficient, engaging and effective."

I tried quick strength tri sets for two weeks - here are my unfiltered thoughts

Week one

As week one of the summer holidays rolls around, I'm excited to get started with tri sets, but not before I find out exactly how to structure my sessions. Alldis recommends

"I tend to programme tri-sets around movement patterns rather than chasing muscle soreness," he tells MC UK. "The goal is to create balanced, efficient workouts that build strength while keeping you moving. One of my favourites is a classic push-pull-legs tri-set, comprising a chest press, a bent-over row and a goblet squat."

Exercises pinned down, it's time to get started. And it's safe to say: 15 minutes feels both endless and super quick - once it's over. Alternating between upper and lower body helps, as it allows for recovery during sets, while the rests in between sets are - and I can't emphasise this enough - crucial.

I'm surprised by how fast I reach fatigue, too: even when the weights feel totally manageable to start with. By the end of the third set, I'm so ready to drop them - but that's exactly where you want to be, according to coaches.

As for whether 15 minutes feels like enough, trust me when I say it absolutely gets that heart rate up! If you have more time and need more, you can always tack another one on for a back-to-back session - I settle for a post-workout walk to finish off, and it feels like the perfect blend of intensities.

Week two

We're deep into the holidays now, and my time is becoming more precious by the day - but that said, it's really nice to have an excuse to carve some time out for myself, even if it's only 15 minutes.

This week, I tackle one of Dr Brownlee's favourite sessions, targeting the lower body and comprising 12 x Romanian deadlifts, 10x Bulgarian split squat on each leg (alternating) and 12x glute bridge.

And let me say this: it was tough. "This combination targets the glutes, hamstrings and quads from different angles, making it a great option for building lower-body strength and muscle while also improving stability," shares Dr Brownlee. "Adding a resistance band placed above the knees during squats or glute bridges increases tension through the movement for an added challenge, too."

There's only one way to sum up the next few days: DOMS. But I wouldn't have it any other way, and it's great to know I'm really working those muscles to fatigue.

Will I continue with 15-minute strength tri sets? For the rest of the summer, absolutely. Longer term, while I'll definitely still include them in my workout routine, I'll be focusing on a well-balanced blend of strength, cardio and mobility work alongside good sleep and nutrition, for the biggest wins.

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I was in my early 20s when I first experienced the power of strength training firsthand. I was working at Women’s Health magazine and was tasked with learning to deadlift for twelve weeks at a CrossFit-style gym with a personal trainer.

I’d always been into movement, but found the concept of weights pretty terrifying before that. Most of the gyms were male-dominated spaces, and the gym plans were male-specific, too; plus, I’d grown up in a generation terrified of weight training making you “bulky” and determined to typecast muscle mass as “non-feminine.”

Thankfully, most of the stigma has shifted in recent years: numerous and extensive studies have proven time and time again how pivotal strength training is not only for muscle mass, bone density and overall wellbeing, but healthy ageing, too. One large study published in the British Journal of Sports Medicine found that people who participated in muscle-strengthening activities had a 10-17% lower risk of all-cause mortality, as well as a reduced risk of cardiovascular disease, cancer and diabetes.

Speaking from personal experience, strength training has changed my life. After a twelve-week induction in my early twenties, strength training became a non-negotiable part of my weekly routine, and I'd head to the gym at least once a week to build strength, move my body and support my mental wellbeing.

That said, in recent years, I was definitely plateauing from a lack of structure. While I enjoyed heading to the gym and moving through whichever compound lifts or mobility exercises took my fancy, I knew it wasn't the most productive approach. Plus, as a runner, I wasn't targeting the muscle groups so essential to efficient, injury-resistant running; rather, maintaining a general baseline.

So when Run Coach and Founder of female running collective PASSA, Lillie Bleasdale, offered me the chance to follow a three-month, female-specific strength training programme designed to complement my running, I jumped at the opportunity. A 2:54 marathoner herself, she founded the company with one simple aim: to support women through every stage of their running journey and to offer a holistic approach to performance.

I loved that Bleasdale had built a pretty game-changing female-only online coaching model, but also that her entire approach centres around balancing your training alongside the demands of being a woman. “We recognise that women aren’t simply smaller versions of men; factors such as menstrual cycles, pregnancy, postpartum recovery, perimenopause and menopause can all impact training, recovery and performance,” Bleasdale shares when we chat. “We also work with women navigating conditions such as endometriosis, PCOS/PMOS and adenomyosis, helping them train in a way that supports their bodies, rather than fights against them.”

Bottom line? “We want training to enhance their lives, not become another source of stress.”

So, could a more structured approach unlock performance gains that years of inconsistent gym sessions had left on the table? Over the course of three months, I worked with Bleasdale day in, day out. Below, I share my story and why I think trying your own female-focused strength training plan could be transformative for not only your running, but your general life. Don't miss our guides to the best strength training moves for runners and the best Pilates moves for runners, plus our guides to running advice for beginners, how to run a mile without stopping and how to run faster, here.

My three-month strength training journey

Getting set up

I check in with Bleasdale for the first time on a video call to discuss my goals, timeframe, and lifestyle, alongside current training load and previous injuries. The chat was informal but detailed; Bleasdale wanted to paint a full and complete picture before cracking on with programming. “The first thing we always do is look beyond race goals and understand the athlete sitting in front of us,” she shares.

For me, my aim was simple: I wanted to get strong ahead of the Boston Marathon and to gain expert insight into the best workout plan and moves to injury-proof my body and support it over both the training block and distance. That said, I also have a demanding 9-5, and knew I needed a sustainable plan that I’d be able to stick to week on week.

Bleasdale was really reassuring on this front, and told me that for most marathon runners, particularly those balancing work and life commitments, one or two high-quality sessions deliver the best balance between adaptation and recovery. “It’s enough to build meaningful strength, resilience and running economy without creating excessive fatigue that compromises key run sessions,” she explains.

At PASSA, they view strength training as part of the overall training load, rather than something that sits separately from their running - a common mistake that many runners fall for.

On the type of strength you’ll need to build for Boston specifically, Bleasdale had done her research. “The course is famous for its challenging downhills, which place huge demands on the quadriceps,” she explained to me. In training, that translated to significant amounts of quad-dominant work, progressing heavy strength-focused lifts into higher-volume, more marathon-specific endurance work as race day approached.

A typical strength session

Following our onboarding call, Bleasdale sent me some simple instructions to download and set up their dedicated strength training app, Everfit. Each week, following a weekend check-in and progress update, she’d upload my workouts: a Tuesday morning session and a Thursday morning session.

While the movements and phases varied over the course of the block, the basic structure was the same:

• The mobility and dynamic movement: Five to ten minutes designed to improve movement quality and activate key muscle groups.
• The main section of the workout: Which centred around one primary compound lift. “This was the ‘hero lift’ of the session and typically involved a squat, deadlift, leg press or another large movement pattern that allowed us to build meaningful strength,” shares Bleasdale. (She often paired these with core exercises to maximise efficiency, too).
• The accessory work: Usually organised into supersets or tri sets. “This is where much of the running-specific work took place,” she explains. “We incorporated unilateral lower body exercises, calf strengthening, rotational and anti-rotation core work, balance exercises and plyometric drills.”

She explained to me that there isn’t one “magic” exercise for strength improvement or injury prevention; rather, it's the benefit of a balanced programme. “For runners, we want to ensure six key movement patterns are consistently represented: a squat, a lunge, a hinge, a calf strengthening exercise, a core exercise and a balance-based exercise,” she shares. Throughout my programme, this looked like heavy squats and deadlifts for overall strength, split squats and Bulgarian split squats for unilateral control, calf raises for lower leg resilience, Pallof presses and side planks for core stability, and plyometric exercises such as pogo jumps, box jumps and broad jumps to improve force production and tissue resilience.

The overall goal was simple - every exercise needed a purpose, and every session needed to contribute towards making me a stronger, more resilient marathon runner.

How does a female-specific strength training journey differ?

Good question. As Bleasdale explains, “Female-specific coaching isn’t about creating a completely different exercise list for women - rather, about understanding the individual woman in front of you and building a programme that reflects her physiology, circumstances and goals.”

At PASSA, every plan factors in a woman’s menstrual health, hormonal changes, previous pregnancies, medical conditions, injury history, lifestyle demands, stress levels and recovery capacity. For the first time in my life, a coach asked me about my menstrual health and health conditions - something simple, but often overlooked. Bleasdale then paid attention to how consistent strength training could support my PCOS/PMOS management and checked in on my symptoms over the course of the programme.

My strength training journey: Phase one

The training block had three distinct phases, with the first five weeks focused on building maximum strength through heavy compound lifts such as front squats, trap bar deadlifts and deadlift variations. Alongside that, a big focus was on getting me comfortable with the gym equipment. As Bleasdale put it, I had a solid strength-training background and the foundations were already there, but I did lack confidence and a structured strength training routine.

Each workout, I’d film my movements and send them to Bleasdale for review. She’d then send detailed feedback, gradually challenging some of the limits I was subconsciously holding. “Week after week, she realised she was capable of lifting significantly more than she thought,” Bleasdale shares.

One of the most rewarding aspects of the block, for both Bleasdale as a coach and me as a client, was seeing the confidence grow. By the third week, I was moving through more complex compound moves (front foot elevated split squats, I’m looking at you) with relative ease, and felt settled into my new routine.

While the step up to two more workouts a week alongside my runs was definitely noticeable, Bleasdale was always on hand to help me organise my calendar and slot in my movement even when my week was busy, or I was travelling for work - a level of coaching that seriously encourages accountability and which I found incredibly motivating. My strength training workouts were no longer about whether I could fit them in, but when I'd be doing them.

Perhaps the biggest surprise during this first phase was how quickly the sessions stopped feeling intimidating. Walking into a weights area can feel overwhelming, particularly as a woman. But repetition builds familiarity and, in turn, confidence. My sessions felt purposeful, rather than daunting, and I noticed a shift in my mindset as much as my physical strength.

Phase two:

Come week five, and we'd entered a new phase: a six-week maintenance and hypertrophy phase where the focus shifted slightly towards running-specific resilience, unilateral strength and managing fatigue. Mixing things up kept the programme interesting and meant I looked forward to my sessions; I was challenging my body in new ways again, rather than going through the motions.

Single-leg work became more prominent in my workouts, helping to address the imbalances and weaknesses that often creep into a runner's training. I liked that these exercises felt more transferable to running itself, and demanded balance, coordination and stability with every session. Rather than simply lifting heavier weights, I was learning how to generate force efficiently and control my body under fatigue.

I was pleasantly surprised at how quickly my body adjusted to the training load; I was tired, but I felt physically fitter and like my body was recovering more easily, too. Bleasdale observed this as well: “Sessions that initially created fatigue quickly became manageable, allowing us to progress load, complexity and challenge while maintaining overall freshness.”

During this point of my training block, I ran the Reading Half Marathon as a training race, coming away with a 1:28 personal best and, perhaps more importantly, feeling stronger than I ever have before over the half marathon distance. While it's impossible to attribute this performance to any one factor, I noticed a distinct difference in how capable I was of maintaining form when fatigue set in, and I was able to kick in the later stages of the race when I’d previously faded.

My strength gains were becoming evident outside of the gym, too. Hills felt less taxing, fast sessions felt smoother, and I felt stronger even as my mileage increased. As a runner, that's the ultimate goal: not dramatic overnight changes, but the gradual accumulation of resilience that makes training feel easier and more enjoyable.

Phase three:

For the final few weeks of the training block, I entered a taper phase, prioritising mobility, movement quality, light strength work and low-level plyometrics. “This keeps the body feeling sharp while allowing fatigue to dissipate before race day,” Bleasdale explains.

Although the volume and intensity of the gym work reduced, the sessions still had a clear purpose. The focus shifted away from building fitness and towards arriving at race day feeling fresh, confident and ready to perform. Mobility drills, explosive movements and lighter strength exercises helped maintain the adaptations we'd built over the previous months without creating unnecessary fatigue.

What struck me most during this phase was how calm, confident, and excited I felt for race day. All of my hard work had led up to this point, and I felt like a different person; Bleasdale had helped me to get to race day not only feeling the physically strongest I’d ever felt, but the mentally fittest, too. The months of consistent strength work had given me tangible evidence of progress, not just in the numbers I was lifting, but in how I moved and carried myself as a runner.

Come race day, I surprised even myself, running a 3:08 marathon and feeling by far the strongest I’ve ever felt during a marathon. Bleasdale is undoubtedly to thank: her unwavering support and belief in me made me a stronger runner, athlete, and woman, too.

On the fence about trying your own female-specific strength training plan? Trust me on this one - you won’t regret it.

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Scratch the surface, and you might think women have the upper hand when it comes to longevity. According to data from the Office for National Statistics, here in the UK, we live an average of 3.9 years longer than men.

Look a little closer, however, and there’s a catch. Thanks to a longstanding lack of investment in women’s health research, our underrepresentation in clinical trials and fewer treatment options designed for our bodies, we spend 25% more of our lives in ill health than men.

“For decades, hormonal fluctuations were viewed as a ‘complicating factor’ for data,” explains Elliott Roy-Highley, medical director at preventative health studio, Unbound. “As a result, modern medicine suffers from a massive sex-disaggregated data gap.”

That’s why, for women particularly, the question of longevity is not just one of living longer. Instead, our focus has to shift to ways we can stay healthier whilst we’re living: a concept known as healthspan.

The good news is that improving this metric doesn’t require expensive supplements or complicated therapies (just look at Blue Zone populations if you don’t believe me). Research shows quite clearly that a factor like regular exercise is one of the most powerful forms of health insurance we have.

“A high level of cardiorespiratory fitness reduces the risk of dying from any cause by 53%,” explains Roy-Highley, pointing to a 2024 study in the British Journal of Sports Medicine, “whilst a high level of strength is associated with 31% reduced risk of death from any cause.”

With that in mind, we asked GP and leading longevity doctor, Dr Rhea Kotecha, to share the non-negotiable forms of exercise she believes we should prioritise in order to age well.

For her thoughts, read on. And whilst you’re here, I recommend checking out our guides to the best longevity workouts, how to hack your longevity from home and the daily longevity habits doctors use themselves. We’ve also got a useful guide to musclespan and the habits we can all borrow from the Blue Zones.

I’m A Longevity Doctor - These Are The Six Types Of Exercise Every Woman Should Be Doing For Healthy Ageing

How does exercise affect longevity?

When I posed this question to Dr Kotecha, her response was emphatic. “Exercise,” she says, “is the closest thing we have to a longevity drug.”

It’s a glowing endorsement for the role that movement plays in the ageing process, one repeatedly evidenced by research. “The least fit participants had roughly five times the mortality risk of the fittest,” Dr Kotecha says, referencing a 2018 study of over 122,000 adults. “To put that in perspective, being unfit was a bigger risk than being a smoker.”

But what about the risk of too much exercise? Is there a danger that we could go too far? “In theory, yes, but in practice, rarely,” says Dr Kotecha. “The risks live at the extreme end, where years of relentless overtraining can drive up stress hormones, suppress immunity and, in women, switch off the menstrual cycle and erode bone.”

Though this is critical to be aware of, Dr Kotecha says that it’s far more common for women’s health to be compromised by too little exercise. And, she says, in reality “it's almost never the exercise itself that harms you, but the absence of recovery.”

Are the longevity benefits of exercise different for men and women?

Due to variations in our biology, muscular and hormonal profiles, it makes sense that exercise would have a different impact on male and female bodies. And in the case of longevity, it turns out things look pretty good for us.

“Essentially, we can do more with less,” says Dr Kotecha, who shares a 2024 study published in the Journal of the American College of Cardiology, which found that women needed to exercise for around 140 minutes a week to reap maximum survival benefits, compared to 300 minutes for men. “What this means is that women get a far better return on investment,” Dr Kotecha explains.

Should your exercise habits change as you age?

It’s not all plain sailing, however. Because as we reach menopause, Dr Kotecha says our biology shifts and this impacts how we need to train. “When oestrogen withdraws, the protection it provides to our bone, muscle and cardiovascular system withdraws with it,” she explains. “This is where training has to step up to fill the gap.”

That doesn’t mean that our exercise routine has to dramatically change in midlife, nor that we have to push our bodies to breaking point. But it does mean that keeping up our fitness in a variety of ways is essential as we age. “What changes across the decades is not which pillars you train, but how you divide the budget between them,” says Dr Kotecha, who says her non-negotiable advice is to remain an all-rounder. “Think of it as a line from performance to preservation. Train now for the answer you want in the future.”

6 types for exercise for staying healthier and living longer, according to top experts:

So, how do we become this exercising all-rounder? According to Dr Kotecha, these six forms of movement are the keys to unlocking healthier ageing.

1. Strength and resistance training

“Muscle is the organ of longevity,” says Dr Kotecha. “It is your metabolic engine, your glucose sink, your fall insurance and, after menopause, one of your only remaining levers on bone health.”

For that reason, she recommends lifting two to three times a week. “You don’t need to live in the gym,” she reassures, citing research which shows the maximum benefit for longevity lands at roughly 30-60 minutes of resistance training a week. “But you do need to lift things which are genuinely heavy, with the last couple of repetitions feeling hard.”

2. Functional Fitness

Functional fitness, which equates to movement patterns that we use in our day-to-day life, should form a core part of your strength training, says Dr Kotecha. “We want to train the body as one connected system, not as a collection of muscles taking turns on machines. We’re looking for the kind of strength that lets you carry the shopping, a toddler and a suitcase up the stairs. These are the tests of strength that really matter.”

Some of her favourite moves include Turkish get-ups and the farmer’s carry. “These moves build grip, core, coordination and real-world strength all at once,” she explains when asked why she loves them.

3. Explosive power

“This is the one almost everyone skips,” says Dr Kotecha, who warns that the impact of neglecting to train for power can be detrimental. “As we lose fast-twitch fibres, we lose stability, increasing our risk of falls and fractures, which in turn increase the risk of mortality and a loss of independence in later life.”

The good news, she says, is that explosive power can be done in small doses and ticked off as part of another session. “You only need about five minutes, but those five minutes might buy you decades of staying on your own two feet,” she explains. “Box jumps, jump squats, hops and a few short sprints are all forms of training explosive power.”

4. Zone two cardio

On the other end of the intensity scale is steady, conversational-pace cardio- think brisk walking, easy cycling or light jogging.

“Nobody posts about this kind of fitness, but everybody needs it,” says Dr Kotecha, who recommends between two and a half and four hours a week of this kind of exercise.

5. HIIT

High intensity interval training has been a contentious topic for women’s training over the years, with debates over whether it has a positive or negative effect on our stress levels and hormonal health.

The reality, though, is that it’s not an all-or-nothing approach. “The classic mistake is turning everything into a high-intensity session,” says Dr Kotecha. “But short, hard intervals raise your VO2 max efficiently, and VO2 max is one of the strongest survival predictors we have.”

Her recommendation? One to two sessions a week.

6. Stability and balance

It’s far from the most exciting part of an exercise routine, but Dr Kotecha says stability and balance work is highly underrated. “A few minutes of single-leg work, balance drills and mobility most days is possibly the most important thing you will ever do,” she says. “It could be the difference between a stumble and a fracture.”

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How many times have you headed out for a run without your phone, your headphones, or your GPS watch? If you're anything like me, probably never. Which is ironic, really, because I otherwise consider myself something of a digital detox convert. Most evenings, my phone gets put away well before bed to stop me from doom-scrolling, and it's made a noticeable difference to my sleep and mood.

So when I came across the idea of a running digital detox - no phone, no playlist, no GPS, no running apps - I was surprised I'd never thought to apply the same principle to my favourite form of movement before.

I'd love to say I was sold straight away. The truth is, my first reaction was something close to panic. I'd never dream of heading out the door without my favourite playlist, my headphones fully charged, my watch strapped to my wrist, and my running app primed to track every kilometre. The idea of running without any of these 'essentials' felt utterly daunting - which, when I thought about it, probably told me everything I needed to know.

I spoke to Dr Tracy King, a chartered clinical psychologist, who told me why our reliance on metrics can become so ingrained. "Fitness trackers tap into the brain’s dopamine system," she told me. "Every pace update, calorie count or achievement badge gives the brain a small reward signal, similar to checking notifications on a phone. Over time, this can condition people to seek constant reassurance through data."

That hit a nerve. Was I running for enjoyment, or performing for an app? I wasn't entirely sure, which is what made me commit to trying tech-free running for myself. For two weeks, I'd run without music, metrics or even my phone in my pocket.

Keep scrolling to find out how I got on. And while you're here, check out MC UK's other first-person digital detox experiments, including phone sober walks, phone detox device, friction-maxxing and what happened when one writer ran a marathon without GPS or pace-tracking.

I Tried Tech-Free Running For Two Weeks – Here's What Happened To My Pace, Mood And Motivation

What is a tech-free run?

A tech-free run is exactly what it sounds like - running without any of the digital tools many of us have come to rely on. That means no phone, no music or podcasts, no GPS watch, and no running app tracking your performance. You may have heard it referred to as 'naked running' or 'raw running' - they're essentially the same concept.

Dr King explains why this kind of intentional reset can feel so uncomfortable at first. "Many people live in a chronic state of low-level hyperarousal, which means the body is subtly on alert and primed to achieve, optimise or stay productive," she says. "In that state, metrics can become a form of external regulation. Instead of listening internally to energy levels, fatigue or emotional state, people rely on numbers to tell them whether they're doing enough.”

The level of tech-free is up to you. Some runners go cold turkey and ditch everything, others keep their watch on but cover the screen, or leave the music behind but carry the phone for safety.

For my two-week experiment, I went all in - nothing in my ears, nothing on my wrist, and nothing in my pocket. Just my running gear and a vague idea of how far I wanted to go.

What are the benefits of running without technology?

Running without tech isn't about giving up data altogether - it's about rebalancing where your feedback comes from. Research published in The Journal of Consumer Research even found that tracking activities like walking can reduce how much we enjoy them, turning play into work.

After speaking to the experts, I realised the benefits of unplugging during runs can be both physical and psychological.

1. It reduces cognitive load and lowers anxiety

When you're not constantly checking data, your brain has less to process. "Constantly monitoring your pace, heart rate, or splits can pull attention outward and increase pressure when you run," says personal trainer and running coach, Sarah Campus. "Removing that external feedback can reduce cognitive load, lower anxiety, and help runners settle into a more natural rhythm of running."

Over time, Campus says this can sharpen your ability to sense effort, fatigue, and breathing without relying on numbers.

2. It teaches you to run by feel

One of the biggest performance benefits comes from learning to read your own body rather than relying on data. "Ditching the watch won’t magically make you faster on its own, but it can build internal calibration that supports performance when you do return to the watch data," says Campus.

Instead of obsessing over pace, you begin paying attention to physical cues: your breathing pattern, muscle tension, and whether you can comfortably hold a conversation.

3. It supports nervous system regulation

According to Dr King, constant self-monitoring can keep us in a subtle state of vigilance, something many of us already experience in day-to-day life.

"People frequently report greater enjoyment, improved mood and reduced pressure when they stop turning exercise into a constant performance review," she says.

4. It can help you process emotion

This was the benefit I hadn't anticipated, and arguably the most interesting.

Because running involves rhythmic, alternating left-right movement, Dr King says it can act as a natural form of bilateral stimulation, similar to the principle behind EMDR (eye movement, desensitisation and reprocessing) therapy.

"While running is not the same as EMDR, the alternating rhythm of movement may have a similar regulating quality for some people,' she explains. "It can support emotional processing, help thoughts move rather than loop, and create a sense that feelings are being metabolised through the body."

In other words, a tech-free run might be doing a lot more than burning calories.

Running tech-free everyday for two weeks: My take

Week One

Heading out without my headphones in, my phone on me, or my Strava primed felt oddly unfamiliar. I'm lucky enough to have some beautiful countryside running routes on my doorstep, and the first thing I noticed was just how much I'd been missing out on. The birds tweeting, the calming flow of the river, and even the smell of the fresh, spring air felt sharper because when I'm running with a playlist on, I barely register any of it.

Interestingly, research into Attention Restoration Theory suggests natural environments can reduce mental fatigue by allowing the brain's attention systems to recover from constant stimulation. On reflection, that's exactly what those runs along the river felt like.

It dawned on me that I use music to switch off, but actually running is my switch-off. Drowning it out with constant noise had been muting the very thing I love about it.

Dr King had warned me this might happen. "When watches, pace updates or playlists are removed, attention often shifts from external stimulation back towards internal awareness," she told me. "Many people become more aware of their breathing, muscle tension, emotional state, surroundings and natural rhythm."

Those words rang true almost immediately. I always have a mood-boosting song queued for the last leg of the run, and during those first couple of outings, I had to rely on mental motivation alone - which, when your legs are tired and your brain is bored, feels harder than it sounds.

The phantom glance at my bare wrist was real, too. I instinctively went to check my pace before remembering there was nothing there to look at.

Week Two

By the start of the second week, I'd gotten used to heading out without my usual kit. I'd even go as far as saying it felt normal, which surprised me because I'd deliberately saved my longer runs for the latter part of the experiment, convinced I'd need time to build up to them.

The last time I'd run any real distance without music was five years ago, when my AirPods glitched 10 minutes into a marathon. Admittedly, though, that had been different - I'd had the buzz of the crowd, fellow runners and pure adrenaline to rely on. A solo long run on a familiar route, but with nothing but my own thoughts for company, felt significantly less appealing.

I won't pretend I sailed through the longer runs - my legs felt heavier than usual, and every step felt like an effort, and I had to talk myself out of cutting routes short.

What I hadn't anticipated, though, was how much less pressure I felt. I'll admit, I'm my own worst enemy on an off-day; rather than slowing down and listening to my body, I'll push myself to hit my 'regular' pace, which takes away any enjoyment. Without a watch or running app to track my performance, that pressure disappeared.

Running coach Sarah Campus' words came back to me: "Removing that external feedback can reduce cognitive load, lower anxiety, and help runners settle into a more natural rhythm of running." For the first time in a long time, a slower run didn't feel like a failed one.

So, has trying tech-free running convinced me to ditch my digital kit for good? Not entirely. The long runs taught me I genuinely do depend on a good playlist on tougher sessions, and I'm not ready to give that up. But I will be adding a tech-free run into my weekly routine, when the goal is just to enjoy myself without the pressure to chase a PB.

It turns out the best running upgrade I've made in a while wasn't a new watch or a smarter app; it was leaving them all at home.

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I don’t know about you, but every spring I get this sudden urge to trade my gym membership for the great outdoors. I’m a self-confessed fair-weather exerciser, so after being cooped up inside all winter, the lighter mornings and budding flowers feel like precious opportunities I don’t want to miss.

This year, though, that pull feels stronger than ever - and, apparently, not just for me. A survey of over 9000 people by outdoor events provider, Massive, found that 89% of us plan to take part in the same, or more, outdoor events this year. At the same time, the Global Wellness Institute has reported a cultural backlash against overly optimised, tightly-tracked movement. And with the British Heart Foundation finding that joy is the number one fitness goal for a quarter of us this summer, it seems that what we’re craving is an injection of freedom and fun into our exercise routines.

Still, as a health writer, I can’t ignore what we might be giving up by leaving the gym. The benefits of resistance training cannot be overstated, especially for women, with research consistently demonstrating its role in preventing conditions like osteoporosis. There’s also our cardiovascular fitness to consider: markers like VO2 max are one of the best predictors of longevity, and are much easier to monitor when hooked up to a treadmill or spin bike.

All of which led me to the question: what would happen to my fitness if I pressed pause on my wearable and said goodbye to my gym sessions, at least for a short time?

To find out, I spent a month exercising exclusively outdoors, filling my weeks with padel games, hikes and runs, and even getting back on a horse for the first time in nearly six years.

To discover how my mind and body changed over the four weeks, read on. And if you’re after more alternative exercise inspiration, head to our guides to the best simple home workouts, the best home workouts for beginners and the most effective home workouts of all time, all of which can be done from your garden. Love a YouTube format? Don't skip the best YouTube workouts and the best YouTube workouts in under 10 minutes.

I Replaced the Gym with Fast, Fun Outdoor Workouts - A Month Later, Here’s What I’ve Learned

What constitutes an outdoor workout?

When you think of a ‘workout,’ I bet your mind jumps to an exercise class or an organised gym session. Is there an instructor leading you through the moves, and does everyone follow in unison?

You’re not alone, and this has become the dominant form of exercise over the past few decades. But it’s not the only effective way to move. In fact, an outdoor workout can be any form of physical activity that takes place outside the confines of a gym or your home. Preferably, it will raise your heart rate somewhat, as this is what strengthens your cardiovascular system - but the way you do that could look different for everyone. It could be swimming in open water or an outdoor pool, cycling or hiking with friends, running on a trail or road, or booking a local padel or tennis court.

What’s interesting is that these types of activities lend themselves just as well as any gym session to triggering the release of feel-good chemicals in our brains. Research backs this up, with one study finding that swimming for 30 minutes significantly increased serotonin levels - our brain’s natural mood stabiliser.

What are the benefits of outdoor workouts?

Of course, from a purely physiological standpoint, you could trigger a similar endorphin release whether you exercise indoors or out. The real benefit of getting outside, says Dr Suzanne Hackenmiller, Chief Medical Advisor at AllTrails, is the way that nature influences our nervous system.

“Research shows that green spaces naturally activate your parasympathetic nervous system, which is your 'rest and restore' state,” she says. That’s in contrast to many gym environments, which, thanks to their “loud music, bright artificial lighting, mirrors, and performance metrics, can keep you in a more heightened, 'fight or flight' state.”

She reminds us that “fight or flight” isn’t inherently negative. In fact, short bursts of it are part of a healthy stress response. The issue arises when it becomes our norm. “Many of us are already spending much of our days in these highly-stimulated environments,” explains Dr Hackenmiller, who says that using exercise as an opportunity to step away from that intensity can offer the nervous system a valuable reset.

“In nature, breathing tends to slow, cortisol levels can drop, and the body begins to feel safe again,” she explains. “When you combine physical movement with a natural environment and varied sensory input, you’re getting a triple benefit.”

Who are outdoor workouts best for?

One of the beauties of exercising outdoors is that it removes barriers many of us feel towards exercise. Whether it’s the cost of a gym membership or the very real (and common) intimidation factor, moving outside on your own terms, whether solo or with friends, takes away these pressures.

“Outdoor movement is for everyone, whether you’ve fallen out of love with your gym routine, you’re new to exercise, you have a high-pressure job and need some decompression, or you simply want to tap into the benefits of being in nature,” confirms Dr Hackenmiller. Crucially, she adds, it can shift how exercise feels: “When movement feels like play rather than a chore, it becomes something you want to do, not something you have to force,” she explains.

That shift is particularly important if your relationship with exercise has started to feel overly rigid. Certified running coach Liz Newcomer notes that exercise burnout can happen to anyone, and isn’t limited to one level of fitness. “The outdoors offers a chance to step away from data-heavy targets, soak up some vitamin D and simply enjoy moving, without something, or someone, dictating how you do it,” she explains.

Are there any risks to giving up the gym for outdoor workouts?

It would be wrong of me not to mention the benefits the gym offers, particularly when it comes to structured strength training. The access to equipment makes it easier to progressively overload your muscles (a key principle for building strength) and to track improvements through measurable increases in weight, reps or speed. “The ability to lift heavy weights in the gym is a skill that's unfortunately hard to find in the outdoors,” says Newcomer.

That said, Newcomer maintains that outdoor exercise can still build meaningful fitness. “We tend to downplay activities like hiking or trail running, because we assume they’re less intense,” says the coach. “But climbing hills and navigating uneven terrain can be incredibly demanding, and you can build a lot of fitness that way.”

It’s why, long term, it’s less about choosing one over the other and instead, about finding balance between the two. Outdoor workouts can support cardiovascular fitness, mental wellbeing and functional movement, whilst some form of resistance training remains important for building muscle and bone density.

If you’re wondering how to strike the balance, Dr Hackenmillar has some advice. “Try swapping one gym session a week for a walk outside, or exploring a new trail nearby,” she suggests, adding that it might be wise to leave your headphones at home, in order to be fully in the moment. “Research has found that even 10 or 15 minutes of being fully present can shift your mood,” she explains. “Follow your curiosity by taking a new route, stopping when you want, and noticing your surroundings.”

I Worked Out Exclusively Outdoors For Four Weeks - Here’s How My Fitness Changed

Weeks one and two

Generally, I’m a big believer in balance and rarely advocate a full overhaul of routine. But having grown tired of the gym, of tracking everything and moving in ways that felt like a chore, I knew that I needed a proper reset. I wanted to bring some fun back into it, which is why a full month away felt necessary for me.

After pausing my membership, I thought about how I wanted my weeks to look. Exercise is essential for my mental health, so I didn’t want to do less of it. I just wanted to approach it differently for a while.

I’m currently living at home with my Dad, so on day one, my stepmum and I headed out early for a run with her dog. Aside from the run club I host on Saturdays, running is usually a solo activity for me, and is often focused on just ‘getting it done’. But that first morning felt completely different. We chatted the whole way, didn’t track pace or distance, and followed no set route, just heading out for around a short half an hour. I came back feeling more refreshed than I had in months; my mood noticeably better for the rest of the day.

That run quickly became a routine for both of us. We started looking forward to it, sometimes heading out even when we hadn’t planned to. It’s the most consistently I’ve run in months, largely because it stopped feeling like an obligation and started feeling like time I genuinely wanted to spend clearing my head.

Towards the end of week two, I had a rare free Sunday. A friend invited me on a group hike with people I hadn’t met before. Normally, I’d have defaulted to a Pilates class or the gym, but this felt like a better fit for what I was trying to do.

I wore a small backpack (this one from lululemon for those wondering), which added a bit of resistance, though admittedly I could have loaded it up more. Though the hike wasn’t super intense, it was a reminder of how effective walking can be. Hills and uneven terrain tested my strength, balance and endurance, and by the end of the three hours, I was definitely tired, but at the same time, energised. Meeting new people and spending time in a new environment had left me feeling more creative, inspired and connected. The next day, my legs were sore - not in the same way as after a gym session, but enough to know I’d worked them.

Weeks three and four

Before the break, I thought I might miss the gym, but by week three, I wasn’t in any rush to go back. Exercise was feeling more social, varied and less pressured, and I was enjoying it far more. I also hadn’t noticed any significant changes to my body or day-to-day strength, but of course, I wasn’t measuring it in the same way I would in the gym.

What I still felt was missing, though, was something more playful. So I booked a padel court with a couple of friends. We went to Padel Social Club in West London, which has a relaxed, social atmosphere, plus a recovery space with a cold plunge and sauna.

I’ve always enjoyed cold water, and doing the cold plunge with friends made it even more fun. One of them was new to padel and, without any prompting, said she understood why people love it because it feels like a more enjoyable way to work out. That really summed it up. You’re so focused on the game that you barely register the exercise. The coordination element keeps your mind engaged, too, and for that hour, I felt properly present, something I rarely experience when I’m constantly checking my phone mid gym session.

Towards the end of the month, I set myself one last challenge. My dad is an equestrian coach, and I grew up riding, but I hadn’t been on a horse in nearly six years. I booked a short session with him and, unsurprisingly, felt rusty. The next day, my core and inner thighs were sore, reminding me just how differently different forms of movement recruit your muscles.

The verdict:

Over the month, I didn’t notice any major changes to my overall fitness. If anything, my running felt stronger, and my strength felt fairly comparable to where it was before. Over a longer period, that would of course shift, but in the short term, it wasn’t significant.

What did change was my mindset. After months of feeling bored and burnt out, I felt re-energised. Bringing in more variety, fun and social connection made exercise feel enjoyable again, rather than something to tick off a list.

I will go back to the gym, as I want a structured approach to maintaining strength and supporting my long-term health. But it won’t be my only focus. I’ll keep running, hiking and playing padel, and I want to keep trying new activities too.

So let this be your reminder: exercise doesn’t always need to be rigid to be effective, and for me, variety feels key to maintaining a routine that actually lasts.

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Ask any woman over the age of 40ish whether her HIIT workouts are working for her, and be prepared for a lengthy barrage bemoaning the fact that our bodies have changed. Where once we were fully signed-up members of the go-hard-or-go-home club, the only club we're frequenting these days is one in our PJS at 8 pm in our living room.

But the cruel fact is that it's at exactly this life stage (perimenopause, we're talking about you) that exercise becomes even more crucial than ever for both mental and physical wellbeing. We know that strength training, in particular, is so beneficial for midlife bodies, when muscle mass and bone strength are on a downward spiral (check out this research, published in the Journal of Clinical Medicine). Additionally, studies also show that exercise can improve the symptoms of perimenopause, from low mood and irritability to palpitations and insomnia (yep, there's much to look forward to, ladies!)

The solution? Find new, more holistic and sustainable ways to work up a sweat. While I still enjoy a bi-weekly run (no more than 45 minutes at a time) and spin, I know that the gentler sessions are the ones that are keeping me balanced and injury-free. So, when I was asked to try out trending tai chi workouts for a week, I was sold - hook, line and sinker.

They've been going wildly viral, you see: first, tai chi walking last year. Now? Tai chi workouts, which can be as short as seven minutes, promising to be the low impact answer to all of your fitness needs.

Keen to find out more? Keep on scrolling, but in the meantime, don't miss our guides to the best low-impact workouts and the best low-impact exercises, here.

Tai chi workouts are wildly viral right now - so I tried them for a week

What are tai chi workouts?

Of course, before trying out tai chi workouts, I had to pin down exactly what they are. While you won't have to search for too long to find lots if examples online right now, I turned to the experts for their take.

"Tai Chi workouts are gentle, slow-flowing sequences of movement, often described as moving meditations," explains Tai Chi and Qigong teacher, Clara Apollo. "While they feel calm and unhurried, they quietly build functional fitness, improving strength, balance and coordination without strain."

The icing on the cake, for me? The workouts aim to nurture a holistic approach to movement and the body - perfect for perimenopause, in particular.

"They also invite a different relationship with the body," continues Apollo, "one where ease, awareness and flow become the foundation, rather than effort or force."

What are the benefits of tai chi workouts?

If you're a regular MC UK reader, you'll know that to endorse any fitness trend, we want it to have tangible benefits for everyday life - and, trust us, tai chi workouts deliver, here.

1. They build functional strength, balance and mobility

We'd argue this is the healthy ageing trifecta, and tai chi workouts nail all three.

"Tai chi improves balance, mobility and muscle strength through the technique of shifting weight slowly and building strength around the joints," explains Dr. Suzanne Hackenmiller, chief medical advisor at AllTrails. "It’s also a great way to enhance your internal sense of where your body is in space (proprioception). And because balance, mobility and cognitive health are all core elements we need to maintain throughout life, the practice has been linked to boosting longevity, too."

2. They enhance mental wellbeing

While all workouts are great for mental health, tai chi, in particular, helps to enhance feelings of wellbeing and counteract the effects of everyday stress.

"Tai chi can also have profound effects on promoting relaxation, lowering cortisol levels, and increasing melatonin," shares Dr Hackenmiller. "In fact, a recent study found that practices like tai chi and walking may help combat symptoms of insomnia, with tai chi in particular associated with increasing sleep time by more than 50 minutes."

Music to menopausal ears.

3. They boost emotional resilience and calm

One of the (many, many) ways perimenopause can knock us for six is our emotional stability. In a teenage throwback, once again we feel at the mercy of our moods, and anything that promises to steady these storms is welcome,, quite frankly.

"Emotionally, tai chi helps to soften reactivity and build resilience, creating a greater sense of calm, stability, and inner ease," notes Apollo. "One of the more subtle benefits I’ve observed over decades of teaching is a growing sense of internal steadiness - people feel more physically and emotionally resourced in their everyday lives."

4. They're simple and accessible

If you're after simple way to start working out, or you're returning to exercise after a break, tai chi workouts are the perfect entry point. There's no equipment necessary - you don't even need to wear workout clothes or shoes, if you don't want to - and you don't need any experience to give it a go, mking tai chi an accessible form of exercise that appeals to people of all ages and abilities.

Who are tai chi workouts best for?

One of the best things about tai chi workouts? Since they're so accessible, they're suitable for pretty much anyone and everyone. And while you might have associated them with older adults, it's safe to say that they're great at any age.

"Tai Chi workouts are suitable for almost everyone, regardless of age or fitness level, being of particularly beneficial for those recovering from injury, managing stress or burnout, or simply looking for a low-impact way to stay active," agress Apollo. "While often associated with older adults, the practice is equally valuable for younger people wanting to build resilience, improve focus, balance and to support more intense forms of exercise.

"With over a decade of teaching Tai Chi - and a longer-standing practice in Qigong and meditation - I’ve found it translates well into the language of modern fitness, supporting mobility, stability, coordination and recovery. In practice, I’ve seen it meet people exactly where they are, and gently evolve with them over time."

How to get started with tai chi workouts

Keen to give them a try but not sure where and how to start? We've got you covered.

"Tai chi is best learned through guided instruction, either in person or online, as the quality of movement and posture is key," advises Apollo. "Subtle adjustments can make a significant difference to both the physical and emotional benefits, but that said, beginners can start simply by moving slowly, staying relaxed, and allowing the breath to guide the pace.

"The emphasis is less on ‘getting it right’ and more on developing awareness. Even a few basic sequences practised regularly can be deeply effective."

I tried tai chi workouts everyday for a week - here's my honest verdict

Days one to three

I'm no stranger to a tai chi flow, having given them a try for MC UK previously, but I am a newbie to a daily tai chi workout - and I'm keen to get started. I select a beginner's 10-minute workout on YouTube, and as soon as the instructor tells me the first move translates as doing nothing (yes, really!) I'm on board.

And this class absolutely flies by - the combination of the calming music and soothing movement feels less workout, more like mindfulness - and I'm here for it. But I'm also keen to challenge myself mentally and physically, so I check in with the experts on form and technique.

"The aim is to keep your body relaxed throughout the practice," advises Apollo. "Check in with yourself and relax your shoulders; subconsciously, we can often hold ourselves quite stiffly. Breathe naturally, keeping it controlled and coming from your diaphragm."

And just like that, the practice feels far trickier - but I take this as a sign that I'm doing it properly. I need to remind myself to drop my shoulders seemingly every few seconds - something I should be doing more of as I go about my day, too. The real-world benefits are kicking in.

Days four to seven

By day four, I'm well into the swing of things, and I'm even starting to look forward to my tai chi workouts - and we all know that when it comes to moving our bodies, finding a practice we enjoy is (more than) half the battle.

I'll be honest, though - if you're used to high-impact and intense workouts, tai chi is going to feel like a huge step change, and my itchy feet mean I do go for a run on day five. But the whole point is to use tai chi to complement, rather than replace, my existing workout regime.

Do I notice any wellbeing gains? In a word: yes, and my metrics agree. Despite a busy week family-wise, my Oura ring tells me that I'm making progress with lowering cumulative stress, and my resilience is in a good place - both wins, as far as I'm concerned.

My verdict? A tai chi workout is a sustainable, enjoyable and simple way to weave gentle movement into your day. While I wouldn't rely on it for moving the needle on strength or fitness, I can totally see how it would help me stay mobile and injury-free alongside my usual routine.

As always, the key here is that no one form of exercise is ever going to serve as a stand-alone way of reaching your goals, whatever they may be. But if you enjoy tai chi, I'm all for it.

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Running has never been about distances or speeds for Aurelie. It's a lifeline - something that gets her up and out every day, connecting her to a community and reminding her of what humans can achieve when faced with diversity.

The 43-year-old, who was born in France and now lives in London, works as an Operations Director in the telecoms industry. She wasn't a runner as a kid; rather, she found the form of movement later in life, leaning on the workout during lockdown to boost her mental health. Cooped up at home, she, like so many of us, decided to give virtual workouts a go, keen to feel a part of something and move in a way that brought her joy.

Her first port of call? The guided sessions from the Onetrack team, a team of anti-AI coaches, personal trainers and physios who she still works with years later. Onetrack's approach is simple - they value human coaching above generated copy-and-paste plans, and firmly believe that tailoring your training is the only way to see true, risk-free progress.

Yet it hasn't been an easy road for Aurelie, despite all the support from Onetrack. Shortly after the pandemic, she was diagnosed with a brain tumour and has also faced several hip fractures.

This year, she's determined to complete her first marathon - her fourth attempt at tackling the distance, with previous training blocks plagued by her underlying health conditions. "More than once, I’ve been told that running just isn’t for me and that I should consider giving it up. But I’m not ready to let go - running gives me too much joy and purpose. Completing those 42.2 kilometres has become a deeply personal goal: it’s no longer just a race, but a test of my own limitations."

She's been on a huge personal journey and is a shining example of someone finding a sport later in life that shapes who you are. To read Aurelie's story - of running through a brain tumour, hip fractures, and more - keep scrolling.

"Running isn't about the race - it's a test of my own limitations."

"I was late to the party when it came to running and didn’t start until I was in my early 30s. I was a chubby pre-teen and suffered from asthma from a very young age. I was told early on that I had to be careful when running, as it could trigger an attack."

"I played volleyball as a teen, but I guess I latched onto the idea that exercise was not for me and that I was not good at it, and I dropped out of sports completely. Even at school, I tried to avoid PE as best as I could, through sick notes, etc. Ironically, despite the asthma, I also started smoking and, like many young people, decided that partying was more fun than exercising."

"That said, I lost someone close to me when I turned 30 because of their unhealthy lifestyle, and, in the back of my head, I knew my life needed to change. I met my now-partner around that time, and he gave me the push I needed to take the plunge. He encouraged me to start going to the gym (I remember my first HIIT class - my face stayed bright red and hot to the touch for a couple of hours after!) and to embark on the Couch to 5K journey. He would patiently run-walk with me at the start, bearing with me every time I moaned and complained about how much I hated it and how running sucks!"

"And so my running journey began. Journey feels like the perfect word to describe my relationship with fitness - because something that was non-existent in my life at first, and that I felt “bad at” growing up, now takes up so much space and has become part of my identity."

"Over time, I’ve taken up running, CrossFit, yoga, Pilates, climbing, weightlifting, and I’m thinking of boxing next. I’ve (obviously) quit smoking, but I’ve also stopped drinking and become vegan. My asthma has pretty much disappeared, and with the help of my GP, I’ve weaned myself off all the asthma medication I used to take daily. I’m not only healthier physically, but mentally too. It’s given me purpose and confidence, and the realisation that I can do hard things."

Falling in love with running

"I found Onetrack through their online guided runs during lockdown. It was a strange time, and I felt like I was in a bit of a rut with my running. I had no real motivation to go out, run the same lap as usual, at the same pace as usual. The live audio-guided runs sounded cool, so I got a free trial. I really enjoyed that first run. Having someone in your ear and telling you what to do turns running alone into a fun, social experience."

"No two runs were ever the same, even if my route never changed! This is when I really fell in love with running, and it became a passion rather than something you do to burn calories. I’m also a bit of a nerd and love understanding the science behind running, and the metabolic changes that happen when we run. The Onetrack coaches are so knowledgeable and, unlike other experts, don't gatekeep knowledge. I’ve learnt so much on those long Sunday morning runs."

The make or break, and deciding whether the sport was really for me

"They've been there for me through some really tough times. For a very long time, I had what I would describe as “erratic periods." I consulted a GP but was met with, “You’re young, you’re healthy, there’s nothing wrong with you,” and was sent home."

"A year later, I saw another GP who didn’t seem too concerned. He ordered STI screening tests and a pelvic ultrasound, but as I was waiting for my ultrasound appointment, lockdown happened, so my appointment fell into a black hole."

"A few months later, my first injury happened as I started running more during lockdown: pain in the hip flexor and groin when walking and lifting my leg. Knowing what I know now, this was likely my first hip fracture, or at least a stress injury to the bone."

"Lockdown carried on, so did my irregular periods, and that’s when I decided to train for my first official marathon in Richmond. Training was going well, but soon the familiar pain in my groin and leg started again. I went back to my physio, who tried to patch me up the best he could, but eventually had to admit defeat and told me to call it off. My injuries were puzzling, and he asked about my periods and hormonal health. Were my periods regular? Well… After a long chat about my symptoms, he told me he thought something wasn’t right and encouraged me to re-engage with my doctor for blood tests. I also arranged for an MRI through my physio."

"A couple of days later, I got double whammy news - my MRI came back showing signs of stress on the femoral neck, likely the remnants of an earlier hip fracture and my blood test results showed high prolactin level, a hormone produced by the pituitary gland, which could indicate a tumour on the pituitary gland. I needed an urgent MRI to confirm it and begin treatment as soon as possible. I remember the shock I felt after that phone call. Trying to sound reassuring, the GP advised me to “Google it” and assured me that people can live with it (though my mind went straight to “What about those who can’t?”). She warned me about headaches, vision problems and nosebleeds."

"The second MRI confirmed the presence of a benign, non-cancerous tumour called a prolactinoma, and finally, the pieces of the puzzle started coming together. My injuries and bone issues were likely the result of years of untreated hormonal disruption caused by this undiagnosed prolactinoma, leading to symptoms similar to REDs (Relative Energy Deficiency in Sport), despite fuelling and eating properly."

"Since my diagnosis, I’ve had another stress fracture, this time in the other hip. One doctor told me I was very unlucky and that I needed to consider whether running really was for me. Another told me to stop running, full stop. I could have thrown in the towel and given up. Instead, I started educating myself on hormonal health, particularly its effects on bones. I relentlessly asked for referrals to specialist doctors who could shed more light on what might be happening. I now have a brilliant endocrinologist through the wonderful NHS and am under treatment for my prolactinoma. The tumour is shrinking."

"Onetrack got me running safely again. I’m ensuring my diet is good, my calcium intake is adequate, and I’ve started a bone-strengthening jumping programme. I’m being disciplined to give myself the best chance of running for a long time - I’m going to try to run the Manchester Marathon this April. I’ve been told I’m crazy, but I know I can do it if my body allows it. I felt so betrayed by my body with the last fracture. But now it’s become a challenge, me versus me. I’ve got to try again, one last time. And while I’m curious and excited to see if I can do it, I’ve also learned to accept that it might not happen, and I’ve made peace with that too."

"Another thing that has changed is that I’ve become more vocal about period and hormonal health. Irregular periods are not normal, regardless of what some doctors say. If my story helps someone avoid the pitfalls I’ve had to navigate, then all the better."

Thinking outside the box to make it to the start line

"I'll be honest - when I found out about my tumour and my injuries, I panicked and thought that I was going to have to stop running for good. That thought hit me hard, and many tears were shed. I have a huge amount of respect for the Onetrack team, and a lot of trust in them and their experience. Doctors are great, but can be quite conservative, and not many understand that the benefits of running sometimes outweigh the risks. Once I got the all clear and started running again, I met with Anthony Fletcher, one of the co-founders of Onetrack, for a coffee. We discussed my idea to give the 42.2km another go, and he was supportive of the idea, but explained we would have to think outside the box to get me there, and that my training would be a bit unorthodox. I was on board with that."

"He paired me with George as my coach. George is an amazing athlete in his own right, but also an expert in sports physiology, who fully understands the metabolic challenges I’m dealing with and is fully qualified to help me work with them."

"The ability to message George, a running professional who knows me and my needs with any question I have, whether related to a particular session (“I’m thinking of running there, that’ll add an extra 5k to the session, is that ok?” or “instead of running that, is it ok if I do a track session with the running club”?) or running in general (“shall I train in zone 2, are super shoes worth it?”) has been invaluable."

Leaning on the spirit of community

"Now, if I don’t exercise, I get moody, tired, and the world seems less bright. I took a bit of time off to rest with the last fracture, but luckily, I was told I could carry on cycling, which was a godsend."

"I would put my crutches in a large backpack and cycle to the gym with them. The routine of going to the gym, seeing the people I usually work out with, enduring the endless sarcasm of my strength coach (all in good humour, of course), all really helped me cope with the injury mentally. Even injured, there’s always something you could work on, whether that’s improving mobility or training a part of your body you don’t normally focus on so much."

"Keeping active during my recovery also meant it was easier for me to ease back into my usual training program once the doctors gave me the green light. There’s also a much-needed spirit of community that comes with fitness – I got shown so much love and support by everyone involved in my fitness journey. I think everyone felt a bit sorry for me! All this made me want to give something back, so as soon as the crutches came off, I started volunteering at Parkrun, which I absolutely love doing and still do at least once a month nowadays."

The importance of a personalised plan

"I can't stress enough how important it's been having a totally tailored, unique and personalised to me training plan. As an example, I sadly lost my cat early this year after a period of illness. It was a really stressful and sad time for me, and I was unable to run for a while. Had I been following a template training plan, the missed runs would have been piling up, adding to the stress and mental burden. George reassured me that my training would be fine and just hit pause for me. I wanted to run, as I knew it would help me, so George started putting some light, optional runs in my program. I never felt like I had to run. Instead, the runs were there to support me through the grief if I wanted to do them. They brought some structure back in my life and helped me move on."

"I’m now back on track with my training, and enjoying the process, regardless of the outcome. We’re now two months away from the starting line… I've never been so close before."

"The marathon distance has become a personal battle, but one I know I might not win. But even if I don’t make it to the start line in April, I know that I’ll carry on running. It just means long distances aren’t for me, but that doesn’t mean I can't try to improve my 5k or 10k times."

"I love appreciating what humans can achieve when faced with adversity. If, like me, you were always amongst the last one picked from the bench at school, or you knew your friends only picked you up because of a sense of loyalty, it doesn’t matter. Things are different now, you’re different. It might take time to find something you enjoy doing. It does take time to build a habit in the first place."

"Try to stick with it, but don’t be afraid to try different things. You might surprise yourself! When I did my first Parkrun, I was adamant I was going to hate it. Now, as soon as Sunday comes, I start thinking about where I’ll be parkrunning next weekend! Also, find your tribe. This doesn’t even have to be in person. Online communities like Onetrack are a great starting point. Whomever you are, I hope you find what makes you tick and find your joy in movement."

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Nothing humbles me quite like my upper body strength. More specifically, my ability (or long-standing inability) to do a proper push-up.

I’ve always been able to manage the modified version, performed with my knees down. But take my knees off the floor, and suddenly everything changed. I could lower myself down and keep my chest hovering just above the mat, yet the journey back up felt impossible. My arms would shake, my core would lose tension, and gravity would win every time.

For years, I assumed it was a personal flaw - that I simply “wasn’t built” for push-ups. But physiologically speaking, the struggle makes sense. A study published in the European Journal of Sports Science found that women have significantly lower upper-body strength compared to men - roughly 40% less on average - largely due to differences in muscle mass distribution. That gap doesn’t mean women can’t build strength; it simply highlights that upper-body pushing movements may require more targeted training.

A 2019 study also found that higher push-up capacity was associated with a significantly lower risk of cardiovascular disease events. While the study focused on men, it reinforced something important: relative strength is a meaningful health marker. This is partly why I found my inability to do a single proper rep so disproportionately frustrating. This wasn’t just about gym pride; it was about capability.

After almost a decade of believing I couldn't do a push-up, I finally nailed it. Here’s what changed, and what expert personal trainers say actually makes the difference.

For more upper body strength-related content, we’ve got plenty of training inspo, from the best ten-minute arm workouts, best home arm workouts for beginners, and resistance band arm workouts, to PT-approved bicep workouts, tricep workouts, and arm workouts of all time.

Keen to know how to do a push up? So was I - here's what the experts reckon

Let’s Go Back To Basics: What Exactly Is A Push Up?

At its core, a push-up is a dynamic plank. From a high plank position, you lower your body toward the floor by bending your elbows, then press back up to full extension.

It sounds straightforward. In reality, it demands coordinated strength from multiple muscle groups working simultaneously.

The chest, shoulders and triceps drive the pressing motion, but they don’t work in isolation. Your core must stabilise the spine to prevent the hips from sagging, your glutes and quads maintain full-body tension, and smaller stabilising muscles around the shoulder blades help control the descent and ascent.

“A push-up is not just an upper body exercise, it is a full body movement,” explains personal trainer Aimee Victoria Long. “If the core is not engaged, the hips sag, the back arches, and all the pressure ends up in places you do not want it.”

In other words, it’s a strength exercise that requires great precision.

Why Are Push Ups Notoriously Difficult?

If you’ve ever felt irrationally defeated by a push-up, you’re in good company.

Phil Carpenter, Personal Trainer at PureGym Portsmouth, says the numbers speak for themselves. “Research we ran back in 2023 revealed that nearly one in three (32%) people living in the UK were unable to complete a single push-up. Just over half of the population (52%) were only able to complete a maximum of three push-ups at a time.”

Part of the challenge lies in the load. In a standard push-up, you’re pressing approximately 64–75% of your bodyweight, depending on hand and foot position. That’s a significant demand, especially if you haven’t specifically trained horizontal pressing strength.

Technique also plays a major role. Long frequently sees elbows flaring excessively, lower backs dipping, and heads jutting forward. “Another very common mistake is trying to force a full plank push-up before they have the strength for it, which usually just turns into a wobbly half rep with poor alignment,” she says.

And then there’s the core. Carpenter notes that many push-up issues stem from insufficient bracing. If the stomach and hips sag, it’s often a sign that the midline isn’t providing adequate support.

Struggling To Nail A Push Up? Here’s What The Experts Suggest

“There is absolutely no need to start with full plank push-ups,” says Long. “A box position or a kneeling plank is a much better place to learn the movement properly.”

Carpenter recommends incline push-ups and kneeling variations to help the body become familiar with the movement pattern, while also strengthening the chest and triceps for the concentric phase - the drive back up.

Both emphasise three key principles:

1. Prioritise control over speed

“Slow, controlled reps allow you to stay connected to the movement and build real strength,” says Long. Dropping quickly to the floor may feel productive, but it bypasses muscular control.

2. Tuck the elbows

Keeping the elbows closer to the body improves tricep engagement and reduces shoulder strain, according to Carpenter.

3. Build your core first

Exercises like planks, dead bugs and controlled kneeling push-ups lay the groundwork for safe, efficient movement. As Long puts it, push-ups require a baseline level of shoulder stability and coordination, something that needs to be earned.

I tried for almost a decade to nail a push up, until this unexpected turning point.

The moment I finally did a full push-up didn’t arrive during a dramatic gym breakthrough, but rather it crept up on me.

Two years ago, I began running consistently and incorporating structured strength work to support it. Around the same time, I leaned further into Pilates and Vinyasa yoga - drawn initially to the core work and mobility benefits, rather than any ambition to master push-ups.

And then, one day mid-workout, I lowered myself down and pressed back up - without collapsing.

Running doesn’t directly train push-ups, but it does improve overall muscular endurance and full-body coordination. Holding form under fatigue on a long run requires deep core engagement and anti-extension control, the same foundational stability needed to keep your hips from sagging in a plank. Pilates strengthened my deep core musculature and improved scapular control, while Vinyasa yoga quietly exposed me to repeated high-plank and chaturanga transitions, subtly building shoulder strength and time under tension without me framing it as “upper-body training”.

In hindsight, I wasn’t just getting fitter. I was building structural integrity. As Long explains, push-ups require a baseline level of core strength, shoulder stability and coordination. “Building that foundation first makes the movement safer and far more effective when you do introduce it.”

It turns out I didn’t just need stronger arms. I needed a stronger system - and I’d been training it all along.

How I nailed a push up after years of trying

Sadly, there was no magic remedy or viral hack which helped my push-up journey. It was repetition, patience and better programming layered on top of that broader foundation.

In yoga and Pilates, I was practising incline and kneeling push-ups weekly, treating them as skill work. I prioritised a full range of motion, even if that meant fewer reps.

“Five perfect reps will do far more for your progress than twenty messy ones,” says Long.

Carpenter echoes that patience: “Full range press ups are tricky, so don’t be disheartened if you can’t do them yet.”

Looking back, indirectly training my upper body made all the difference. The shoulder stability from yoga flows, the deep core activation from Pilates, the endurance from running, it's all compounded. By the time I attempted another full push-up, my body was finally capable of supporting the movement instead of fighting against it.

Today, I can manage three to five controlled reps. That may not sound extraordinary, but to someone who once physically could not push herself off the floor, it represents measurable progress.

Push-ups are deceptively demanding, not because they are advanced, but because they ask your whole body to cooperate. When it finally does, the feeling is less about brute strength and more about alignment = about everything working together.

And sometimes, progress is simply pressing back up.

Shop MC-UK approved equipment to improve upper body strength now

I'm always intrigued by any new wellness trend, especially one that promises better mood, focus and sleep (music to my ears as a long-term insomniac). One of the trends I've been noticing popping up again and again is bio-syncing workouts.

If you're familiar with cycle syncing - aligning exercise and nutrition with your menstrual cycle - the concept is similar, so you'd be forgiven for getting the two confused. But while the two overlap, bio-syncing is less about hormones and more about timing your movement to match your body clock.

This trend sits alongside the rise of circadian syncing and chrononutrition - timing meals to your body's natural 24-hour rhythm - both of which are gaining serious traction in the wellness world.

And it turns out there's some science behind it, too. This 2023 review suggests that exercise can act as a cue for your body's internal clock, helping to regulate sleep, metabolism and recovery. Meanwhile, a study published in 2019 shows that strength, endurance and performance can fluctuate throughout the day - meaning what you get out of your workout may depend not just on what you do, but when you do it.

This got me thinking about my own workout routines - or lack of one. I've always tried to be intentional about rotating my workouts - I tend to mix cardio, strength and lower-impact sessions across the week - but I'll be honest, I've paid less attention to the time of day I'm exercising.

So, naturally, I was curious to see what might happen if I deliberately aligned my workouts with my natural body clock. Would I notice a difference in my energy levels, focus, and (dare I say it?), my sleep?

To find out, I decided to try bio-syncing workouts for a week. You'll have to keep scrolling to find out how I got on. But before you do, check out what happened when I tried walking at different times of day, as well as our guides to cycle tracking, bio-hacking and metabolic workouts.

I Tried Bio-Syncing My Workouts To Boost Sleep, Focus and Mood - My Review

What is bio-syncing?

Simply put, bio-syncing workouts is about timing movement with your circadian rhythm - your body's natural body clock - which influences energy levels, alertness and sleep.

Longevity and bio-hacking expert, Michal Cohen-Sagi, who founded tech-based circuit Vidavii, explains that the first step is understanding your own biology. "We’re not all wired the same," she says. "Some people wake up energised and ready to move, while others need time to regulate before training."

Instead of following a fixed routine, Cohen-Sagi recommends a simple check-in before exercising. "Ask yourself: How did I sleep? What’s my stress level? Where is my energy today? For women, the monthly cycle also plays a major role."

Bio-syncing means not only asking yourself how you feel right now, but also how you want to feel after this workout, adds Cohen-Sagi. "Sometimes the right choice is intensity and strength. Other times, it’s recovery, mobility, or nervous-system regulation. Long-term health comes from adapting your training to your current state—not forcing a fixed routine every day."

In practice, this often means matching intensity to energy levels. Many people feel strongest late-morning to mid-afternoon, while early mornings or evenings may be better suited for gentler movement.

Nutrition also plays a role. Strength coach and nutritionist Georgia Garlick explains that when you eat can be just as important as what you eat. "Scheduling meals to suit your body clock can help workouts feel easier, and recovery feel smoother," says Georgia, who founded the Self Care Academy.

How can you start bio-syncing workouts?

The good news, says Cohen-Sagi, is that bio-syncing doesn't need to be complicated. "Start with the basics," she advises. "Begin your day with gentle breath-work, gratitude meditation or stretching, followed by your favourite form of movement, and then a nourishing breakfast."

The key is not doing everything - but choosing what helps your nervous system feel balanced and resilient. "Most people don’t need more discipline - they need better alignment between fuel, movement, and recovery," she adds.

From a sleep perspective, Wilson expresses the importance of working with your natural rhythms. "When I’m coaching people on sleep, I get them to think about their chronotype and sleep in terms of 90-minute windows of opportunity," he says.

For example, if you are slightly skewed towards being an early type, your bedtime might be somewhere between 9.30 to 11 pm, depending on your sleepiness levels. "But I would only go to bed when you are sleepy," he stresses. "Most importantly, get natural daylight as soon as possible after waking up."

Ultimately, bio-syncing is less about discipline and more about alignment. The goal should be to create a routine that feels flexible and sustainable in real life.

What are the benefits of bio-syncing workouts?

On paper, bio-syncing workouts might sound fairly subtle - after all, you're still doing the same workouts. But before I put it to the test myself, I was keen to understand the potential benefits, so I asked the experts. They explained that when you move your body can shape how you feel, how well you recover, and even when you sleep.

1. May support better sleep

If, like me, you struggle with sleep, bio-syncing your workouts may have a positive impact on your sleep pattern.

"From a sleep perspective, exercising in line with your natural rhythm is more beneficial," believes sleep expert James Wilson - also known as The Sleep Geek. "If you're a night owl, and you're setting an alarm to wake early just to train, you're interrupting something fundamental: sleep. The same applies if you're an early type trying to do intense classes late in the evening, when your body should be winding down for sleep."

Gentle movement can still be beneficial, but high-intensity sessions too late can leave you feeling too wired to sleep.

2. More energy throughout the day

Timing workouts to match your peak alertness can make exercise feel easier and leave you feeling more energised afterwards.

"When sleep timing and quality are aligned with your natural body clock, you're more likely to feel energised and get more out of your routine," says Wilson. "Exercising at a time that suits you helps avoid the crashes and stress that come from training against your rhythm."

Even small adjustments - moving a session 30 or 60 minutes later or earlier - can noticeably improve stamina throughout the day.

3. Improve performance and training quality

Even subtle shifts in timing or the type of training you do can influence how well the body performs. Research shows that short-duration strength and power output can peak later in the afternoon or early evening, suggesting scheduling demanding sessions around your natural energy peaks may help them feel more effective.

"Small changes can make a big difference: adapting training type to your age and current state, choosing strength training over excessive cardio when appropriate, and not following trends that don’t align with your body," says Cohen-Sagi.

4. Supports recovery and stress regulation

Recovery isn't just about rest days; it's about timing workouts to avoid unnecessary strain, Garlick points out.

"Fuelling your body at the right time can support recovery, and help you feel less fatigued," she says. "Matching meals to your energy peaks means workouts feel easier, and your body can repair more efficiently afterwards."

I tried bio-syncing my workouts for a week - here's what happened

Days one - three

The first few days for me were about awareness, rather than trying to change too much. I followed the experts' advice and listened to how I felt - checking in on how I slept the night before, as I knew this would affect my energy and mood. It also happened that the experiment landed at the same time as my period (yay), which actually served as a conscious reminder not to push myself too hard.

During the beginning of the experiment, sleep expert James Wilson's advice regularly came to mind: "Exercising in line with your natural rhythm is more beneficial - don't force yourself to train at a time that doesn't suit your chronotype." Taking that to heart, I let my body guide me, rather than sticking to a rigid schedule. Straight away, each session felt easier and more enjoyable.

More often than not, I tend to head out for a run early morning, but on day three, I woke up feeling quite sluggish, so rather than push through, I shifted the timing to a mid-afternoon run and eased into the day with a low-intensity walk. I did feel a little out of sync at first - but the change had an instant effect - I felt more energised, my mood lifted, and that familiar 3 pm energy slump disappeared.

The first few days made me realise just how inconsistent my energy levels can be - and it was surprisingly reassuring to give myself permission just to follow my body's cues, rather than forcing workouts around work (and general life) commitments.

Days four - seven

By midweek, I was starting to notice clearer patterns in my energy. My alertness tended to peak late morning to early afternoon, so I focused on higher-intensity workouts - a HIIT session or a run - during these windows. On the evenings when I concentrated on gentler workouts - even a 10-minute stretching session - I felt noticeably more relaxed. I also found it easier to switch off and fall asleep quicker, which felt like a big win.

Longevity expert Michal Cohen-Sagi summed it up perfectly: "Long-term health comes from adapting your training to your current state - not forcing a fixed routine every day." Keeping this front of mind, I adjusted each session based on how I actually felt, as opposed to sticking to a rigid plan.

I also paid more attention to how I fuelled my body. Nutritionist Georgia Garlick's advice on timing meals around workouts proved helpful. For example, having a protein-rich breakfast before a late-morning workout made the workout feel smoother and more manageable.

By the end of the week, bio-syncing my workouts didn't dramatically improve my sleep - at least, it's too early to say - but it has made me more conscious of how and when I move my body. The biggest takeaway? Giving myself permission to be flexible with timing and trusting my body's cues made workouts feel more enjoyable and less forced. I've definitely noticed an improvement with my energy levels, mood and focus, so I'll happily take that as a win.

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If we tried to come up with a list of TikTok-approved health and fitness trends, it would be pretty much endless - but the ones with any credibility would be few and far between.

To say we're sceptical of viral challenges would be an understatement, so it's not without some trepidation that we've set about scrutinising the latest craze: the 50 jumps every morning ritual.

Fans claim the practice is excellent for lymphatic drainage (another wildly popular wellness trend, RN) as well as working to boost mood, energy and even transform you into a morning person (yep, really!) While these are all benefits we can get on board with (but good luck getting us to relish an early alarm), this seems heavy on the pros for what is essentially a simple jump around.

That being said, scratch the surface of the challenge and there does seem to be the potential for some legitimate benefits, here: studies (such as this 2024 systematic review, published in the Journal of Sports Sciences) show that jump training can, in fact, improve bone density - not to be sniffed at, especially for women, as our bone strength begins to decline once we hit 30 (a depressing but not entirely unavoidable fact).

Given how easy and accessible the trend appears (more on this, below), we want to know: does it really work? Keep scrolling to hear the experts' take, but in the meantime, do check out our guides to jump training workouts, and don't miss our guides to the most effective cardio workouts,  the best cardio exercises to do at home, and an expert-led guide to how to improve your cardio fitness, to boot.

TikTok's 50 jumps morning ritual is trending - but does it really work?

What is TikTok's 50 jumps every morning challenge?

If you're yet to come across the craze, allow us to shed some light. Morning routines are all the rage right now; our socials are flooded with cortisol-calming wake-up flows, ice face dunking and morning sheds, among many, many others.

This particular ritual is exactly what it says on the tin: we're being directed to jump up and down on the spot 50 times as soon as we wake up, in a bid to improve lymphatic drainage, wake up the body (and mind) and even (bear with us here) improve skin health.

"TikTok’s 50 jumps challenge is basically a challenge where you wake up in the morning and jump on the spot 50 times," explains personal trainer Monty Simmons. "The idea is to wake the body up fast. You’re getting your body moving early in the day, and that’s the core of it."

As for whether there's any magic in the 50 jumps - it's worth saying that TikTok loves a number, and it definitely makes for a catchier challenge; so we'd wager that it's random rather than science-backed.

"Fifty is a neat number," continues Simmons. "There’s definitely a feel-good factor here: it’s trackable, and you can just do it and get on with your day." Easy to see how it's caught on, then.

What are the benefits of TikTok's 50 jumps every morning challenge?

Ok, so this is where our doubts start to creep in. Call us cynical, but we're not sold on the promise of a dewy complexion post-jump, unless we're talking a slight sheen of sweat.

However, as touched on above, there just might be some unexpected benefits to the trend.

1. It wakes you up

This one's a dead cert: jumping around as soon as you wake up is a sure-fire way to kickstart your body and mind for the day.

"The main benefit of the ritual is that it wakes you up," agrees Simmons. "It increases nervous system arousal and feelings of alertness, and your heart rate goes up briefly, which is useful compared to waking up and staying completely flat all morning. It gets blood circulating, which helps you feel more awake."

2. It might boost bone health and density

This is the big one, as far as we're concerned. We know that from the age of 30, our bone density decreases, leaving us at risk of developing osteopenia, a precursor to osteoporosis. Regular exercise can help counteract this risk, and jumping counts.

"There hasn’t been lots of research into the benefits of daily jumping; however, initial research shows that there may be some health benefits," notes physiotherapist at Bupa UK, Billie Hall. "In terms of bone density, research has found that jumping can help to improve the bone density in your hip, especially at the narrow section where your thigh bone joins your hip. This gain in bone density was found in both older and younger people who do jump training, but the payoff was slightly greater for younger people.

"The same research found that doing more jumps didn’t necessarily increase the benefits of jump training. Researchers found that doing around 50 jumps a day, four times a week, was enough to feel the bone density benefit."

3. It can enhance lymphatic drainage

Possibly the internet's favourite benefit, it's claimed that 50 jumps each morning can boost our lymphatic drainage system. Quick biology lesson: lymph is a clear fluid that flows through our lymphatic system (blood vessels, lymph nodes and organs). Its primary purpose is to remove toxins, waste and excess fluid from the body, but it's also associated with immune function, pain relief and reducing inflammation.

"Since the body is largely water, jumping creates acceleration and deceleration that shifts fluid," says Simmons. "Gravity (e.g., lying down overnight) causes pooling in the legs, and jumping helps counter that. Walking, mobility work, breathing, and muscle contractions all do the same thing."

Aesthetically speaking, it's thought that lymphatic drainage can improve skin quality and smoothness, as well as reduce the appearance of (totally normal) lumps and bumps we all have. This, rather than the more legitimate bone density claims, is likely why the trend has really taken off. But the experts urge caution here.

"These aren’t medically-backed claims, and if someone has lymphatic issues, they should seek medical advice," advises Simmons. "Most people don’t need to correct their lymphatic system specifically."

Hall is also sceptical, here. "We do know that regular exercise helps your lymphatic system function well, and may reduce swelling in your body, so there’s a chance regular jumping can help too," she tells MC UK. "That said, the jury’s still out on whether doing 50 jumps every morning has any particular benefit."

4. It's simple and accessible

We can't deny the appeal of the trend in terms of ease - even if you're not quite up for 50 jumps, a few jumps on waking each day is fairly universally achievable.

"It’s simple, quick, and easy to stick to," notes Simmons. "I’ve used jumping as a morning habit with clients for a couple of years now, progressing to small step-off jumps, which increase the load. The principle is the same: you gradually add impact so the bones adapt and get stronger."

Who invented TikTok's 50 jumps every morning challenge?

So, who came up with the (admittedly slightly bonkers) idea to start each day by jumping 50 times?

"Like most TikTok trends, there isn't really a single inventor," says Simmons. "It's more a case that someone shared it and it's spread. It seems to have been popularised by TikTok's Kathryn Smith, and from there it’s had a network effect across socials."

Are there any drawbacks to TikTok's 50 jumps every morning challenge?

Besides really annoying your neighbours/housemates/siblings, the experts warn that the trend isn't without its shortcomings.

"All health trends can catch our attention, but sometimes the pay-off may be too good to be true," cautions Hall. "It’s wise to consider any health concerns you may have before trying out a jumping trend. For example, if you have knee or hip issues, placing this kind of daily strain on them may end up doing you more harm than good.

"Additionally, if you have a weak pelvic floor, high-impact exercise, like jumping, might add extra strain. Jumping this amount might even lead to pelvic floor issues in some people, so it’s important to reach out for support if you feel this is something that’s affecting you. If you struggle with balance, cardiovascular issues, recent injuries or pregnancy, you may need to avoid it and seek professional guidance."

If you're not used to working out, you might think the trend is the perfect gateway to a more active lifestyle, but the experts advise caution.

"If you don’t currently exercise every day, going from doing nothing to 50 jumps every single day may be a lot for your body to adjust to," continues Hall. "Although jumping might not seem like a big movement, it’s actually quite a high-impact move and can place a lot of strain on your joints. Instead, it may be better to slowly build things up, making 50 jumps a few times a day, the end goal."

How to wake up your muscles without waking up your injuries

So, what should we be doing when we wake up, to get our brains and bodies going? The good news is, there are plenty of ways we can kickstart our day without kickstarting our niggles with it - and a routine is a great place to start.

"Establishing a healthy routine in the morning may help you to start your days feeling ready," says Hall. "Finding a balance between movement and mindfulness may help reduce stress and increase focus across your day. Simple mobility flows can help you feel more alert and energised in the morning, without putting unnecessary strain on your joints.

"Try beginning with a few minutes of gentle stretches, focusing on moving all the main joints through their natural range of motion. This might include circling your ankles and wrists, rolling your shoulders, and gently twisting your torso from side to side. Add in some deep breaths to further wake up your system and encourage a sense of calm before you get on with your day."

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We're already big fans of short but sweet workouts that you can easily slot into your busy schedules here at Marie Claire UK. Let's face it, in an era of endless notifications, back-to-back meetings and general day-to-day responsibilities, carving out 45 minutes for a proper workout isn't always realistic. But if you're scratching your head about what the benefits of micro workouts are, you're in the right place.

Wondering whether dedicating just five or ten minutes here, or there, actually makes a noticeable difference? Surprisingly, yes. There's a real reason why micro-workouts are quietly gaining traction with personal trainers - science proves that these short bursts of movement can lift your mood, boost energy, and shake off that heavy, sluggish feeling that creeps in after hours at a desk.

Also known as exercise snacking, the science is increasingly encouraging. Research published by the BMJ Group suggests that short bouts of activity can meaningfully improve cardiorespiratory fitness. While a study published in Diabetes Care shows that breaking up long periods of sitting with short movement breaks can lower blood sugar and insulin levels after meals. In other words, micro-workouts aren't just ticking a box - they're a quick reset for your body and your brain.

Keep scrolling to find out exactly how to fit the short but sweet sessions into your day, the many benefits of micro-workouts, plus the ready-to-stream options top experts recommend. While you're here, check out what happened when one MC UK health writer tried exercise snacking, as well as our guides to movement snacks and desk-workouts.

Short on time? Your guide to the best micro-workouts and why they actually work

What are micro-workouts?

"Micro-workouts are short periods of movement, typically ranging from 60 seconds to 10 minutes, which can be completed throughout the day," explains strength and conditioning coach Samantha Cubbins.

Samantha, a lifting club manager at Gymshark, says these mini exercise breaks provide a chance to mentally and physically reset, and they are especially helpful for anyone with a busy schedule. Physically, they can improve joint mobility and cardiovascular health, whilst reducing stress and boosting mood.

What are the benefits of micro-workouts?

Even a few minutes here and there can make a bigger difference than you think - from firing up your metabolism to giving your brain a quick-reset.

1. Boosts metabolism and blood sugar control

Short bursts of activity keep your muscles active, helping them take up glucose efficiently, explains Suzana De Pina, a.clinical exercise physiologist at Papayya.

"Frequent movement during the day increases daily energy expenditure without a single workout by increasing what is known as non-exercise activity thermogenesis, or N.E.A.T," she says.

In other words. even small movement breaks count towards keeping your metabolism firing.

2. Improves circulation and keeps muscles 'primed'

Interrupting long periods of sitting improves blood flow and keeps muscles ready to move, says De Pina. "This helps to improve circulation and keep muscles primed to work, so that our metabolism doesn't slow and stagnate."

3. Resets your mind and mood

Even a few minutes of movement can change the signal the body sends to the brain, easing tense posture, getting your body moving and breathing again.

"Blood flow increases, the eyes stop staring, the chest releases, and the brain receives new sensory input." outlines chartered clinical psychologist and yoga teacher, Dr Tracy King. "That's why it can feel like someone lifted the lid on the steaming saucepan that is your mind. The workload hasn't changed, but your system is no longer holding it in a clenched way."

4. Reduces stress

Micro-workouts releases energy that would otherwise linger in your body - helping to reduce irritability, brain fog, and the wired-but-tired feeling.

As Dr King puts it: "Even two minutes can be enough to take back control of the show, without letting stress run the show. Movement is regulation because it tells your nervous system, through the language of the body, that you are not stuck."

5. Builds lasting consistency

We know short, achievable bouts are easier to slot into a busy day than a full workout - and this means you're more likely to stick to it.

"A micro-movement fits into real life, not ideal life, which means you actually do it," says Dr King. " Consistency is rarely built through intensity. It is built through accessibility."

And over time, consistent movement becomes a go-to method to manage stress and stay focused, not a last-minute rescue, adds Dr King. "You start noticing earlier when your body is escalating, so you can intervene sooner. Baseline stress reduces, emotional recovery speeds up, focus becomes clearer, and you stop relying only on willpower to push through the day."

Who are micro-workouts best for?

Micro-workouts are perfect for anyone looking to fit movement into a busy day - and they benefit both mind and body.

If you're desk-bound, you can particularly benefit from micro-workouts, says Cubbins. “Frequent, short bouts of movement help to reenergise our mind and body when we’re still for long periods of time," she explains. "They work by triggering the release of endorphins, while boosting circulation and metabolic rate, which helps our body to optimise energy."

If you're dealing with stress or mental fatigue, short micro-workouts can provide relief. "Brief movement helps your nervous system move through stress, reduces restlessness, and gives a sense of control over your day," notes Dr King.

In short, if you're juggling work, family, or just looking for a mental and physical reset during the day, micro-workouts can be a game-changer.

3 micro-workouts to try today for a quick mental and physical reset

1. Quick cardio boost

This is probably one of the best micro-workouts (and easiest) to add into your day, says Cubbins. "A quick cardio boost - which can be laps of stairs or simple steps outside - can help improve your circulation, while reducing stiffness and lowering blood pressure."

It can be tailored to last anywhere from 30 seconds to 10 minutes. "I would recommend early afternoon when you’re feeling especially sluggish," she adds.

2. Lower body mini-sequence while your tea brews

“This one is a perfect two-to-three-minute workout to fit into your day," says Cubbins.

Next time you make a cuppa, fire up your lower body by completing as many rounds as possible of 10 squats, 10 lunges, and 10 calf raises, before your tea is ready.

"This will wake up your quads, hamstrings and glutes while helping to circulate blood flow, which is especially great if you're desk-bound most of the day," adds Cubbins.

3. Upper body desk-stretch

It's easy to neglect your upper body, but it's especially important if you’re sitting still for most of the day.

"Roll your shoulders up and back five times, tuck your chin in and down, or rest your forearm on the doorframe at a 90-degree angle. This stretch will help loosen your tight chest muscles, which will reduce back pain, improve flexibility, and improve your posture," says Cubbins.

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If you’ve spent any time on gym TikTok lately, you’ll know the step machine or Stairmaster is firmly back in its main-character era. Creators are sharing everything from slow, glute-focused climbs to surprisingly spicy weighted workouts, breathing new life into a piece of kit that’s been lurking on gym floors for years.

It might be trending now, but this isn’t exactly a shiny new invention - which makes it even funnier that I’ve basically ignored it for the last couple of years, despite my full awareness of the machine's popularity.

As someone who usually gravitates towards traditional strength training or a solid Pilates session, the towering stair climber has never really been my go-to. I’d walk past it, slightly intimidated, convinced my own lower-body workouts were doing the job just fine.

But with the hype building - and my curiosity officially piqued - I decided it was time to give the step machine and some of the best stairmaster workouts the attention they've clearly been demanding. So, I committed to using it regularly for two weeks to see whether this old-school cardio staple really deserves its viral comeback.

You'll have to keep reading for my full take, plus an expert's guide to how to use a Stairmaster. Keen to know, does the Stairmaster work your core? Find out here, and don't miss our round-ups of the most effective cardio workouts to try. You can also see how other MC UK Health Writers get on trying first-person challenges, from LA-style workouts to wall angels, to trying a 7-minute workout every day for a week, too.

I tried using the step machine every day - and it's not for the faint-hearted

What is the step machine?

If you’ve walked into a gym lately and spotted a queue forming around a very tall, slightly intimidating-looking cardio machine, chances are you’ve clocked the step machine. Designed to replicate the action of climbing stairs, it’s essentially a lower-body strength and cardio workout rolled into one - and yes, it’s a lot spicier than it looks.

Speaking to MC UK, personal trainer Annie Openshaw of Accomplish Coaching explained why the step machine is such a tough workout. “Unlike walking or running on a flat treadmill, the step machine requires continuous hip and knee extension, which significantly increases muscular demand, particularly in the glutes, quadriceps, hamstrings and calves,” she says.

In other words, it’s not just about getting your heart rate up - your legs are working overtime with every step.

PT Carly Corrigall adds that there are different versions of this popular gym machine. "Some gyms have the classic ‘StairMaster’ style with rotating steps, others have two independent foot plates that move up and down."

While the setups vary slightly, the goal stays the same: steady, rhythmic stepping that builds endurance while quietly challenging balance, coordination and lower-body strength. Think less mindless cardio, more full-body effort disguised as climbing a never-ending staircase.

What are the benefits of using the step machine?

So, why is there a hype around the step machine at the moment? I have a sneaky suspicion that it might have something to do with the vast array of benefits this machine has to offer.

First up, the cardio payoff. Because you’re constantly working against gravity, the step machine quickly nudges your heart rate into that steady, breathy zone that feels challenging but sustainable.

“Unlike a treadmill, where you're exercising on the flat, you're climbing with the step machine, which means you're working against gravity," Corrigall explains. "That’s brilliant for improving aerobic capacity, lowering blood pressure and supporting overall heart health.” Research around stair climbing and similar aerobic exercise backs this up, linking regular stepping-style movement with improved cardiovascular fitness and heart health markers.

Then there’s the strength element. Openshaw notes that, “unlike many cardio machines, the step machine heavily recruits the glutes and quadriceps,” adding that studies analysing stair climbing biomechanics consistently show high glute activation compared to flatter forms of cardio. Translation: you’re essentially sneaking in lower-body strength work while you sweat, which helps support muscle endurance and long-term joint stability.

Last but not least, there’s the functional fitness factor. Speaking to MC UK, PT Sarah Campus pointed out that, “regular use of the stair machine improves functional fitness and balance, since the movement mimics climbing stairs, which is something we do in daily life."

This means that the step machine is the kind of training that quietly carries over into real-world movement - from running for the train to hauling groceries upstairs - making each session feel that bit more purposeful.

Trying the step machine: my review

Week one

,I’ll admit it: before this challenge, the step machine was one of those bits of kit I’d walked straight past. I’d tried it once or twice years ago, but somewhere along the way I convinced myself that my usual lower-body strength workouts were a more efficient use of time. Day one quickly proved me wrong. Within minutes, my heart rate was climbing, my glutes were working overtime, and I realised this wasn’t just “easy cardio” - it was properly tough.

Wanting to make sure I was using the machine well, I asked PT Sarah Campus for her top tips. “Stand tall, keep your core engaged, and avoid leaning heavily on the handrails, since this will reduce muscle activation,” she advised. Easier said than done when your legs are on fire, but focusing on posture instantly made the movement feel more controlled and purposeful.

One of the biggest surprises in those first few sessions was how challenged my balance felt. There were moments where I genuinely worried about losing my footing, especially as the steps kept moving beneath me. The handlebars were reassuring, but I found I had to stay fully present with each step, concentrating on steady, even pacing rather than zoning out as I might on a treadmill.

By the end of week one, I wasn’t just sweaty - I was slightly humbled, too.

Week two

By week two, I was feeling more confident on the machine - confident enough, in fact, to try one of the upgrades I kept seeing all over TikTok: adding dumbbells. And boy oh boy did that take things up a notch.

I got sweatier much faster, my arms started to ache alongside my legs, and making it to a full 20 minutes suddenly felt like a real challenge - but the endorphin rush afterwards was next-level. Holding weights also meant I had to focus even more on my footing, because there wasn’t the same safety net of gripping the handlebars if I wobbled.

At this time, I recalled a tip shared by Corrigall that completely changed how the movement felt: “Take proper steps. Try to push through the whole foot rather than staying up on your tiptoes. You’ll get much better posterior chain activation that way.” Thinking about driving through my heels helped me slow down and feel my glutes and hamstrings working. If nothing else, it was a reminder that exercising mindfully really does help us get the most from it.

I also realised how versatile the step machine can be once you get past the beginner phase – from interval-style bursts to adding resistance with weights as I did, there are plenty of ways to keep things interesting.

Two weeks in, and I’m officially converted: it’s tough, but surprisingly fun, and one piece of cardio kit I’ll definitely be keeping in my regular routine.

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It's a damp and dreary Monday lunchtime when Jen Brown, the founder of beloved barre platform Meet You At The Barre, bounds in to our local cafe for this interview. And bounds really is the right word: while she regales me with tales of her stressful morning (and, to be fair, her life is hectic - four children, a dog and a six-figure business will do that), she exudes the kind of energy most of us can only dream of.

At 47, Brown is one of the most popular and recognisable online fitness trainers in the UK right now. From humble beginnings teaching barre for beginners to a few hundred local mums almost six years ago, her platform now attracts thousands of visitors each year, coming for the Barre workouts but staying for the community that she credits with being a lifeline for midlife women.

And while it's clear that Brown has both style and substance in spades, she's nothing if not relatable. She makes no bones about the fact that she'd never even had a ballet lesson before training to become a barre instructor, while she's endearingly self-deprecating over her inability to keep time to music in class or (whisper it) remember her left from her right (and that's all of us, no?)

Pull up a chair and enjoy; it's clear that Brown loves women, and is passionate about us all - whether we're young, old or in between - moving our bodies with joy and purpose, not out of a sense of guilt or duty.

She shares her inspirational story below, but in the meantime, do take a peek at our guides to the best at-home Barre exercises, the many benefits of Barre, and one MC UK staffer's Barre review. We've also got round-ups of the best workouts for beginners, everything you need to know about low-intensity strength training, the best beginner's strength training workouts, and all the different types of strength training, here.

Jen Brown: "Midlife wellbeing has become a business - but all you really need to focus on are the basics"

"As a child, I played so much sport. I was quite a wild teenager, but sport kept me on the straight and narrow. Team sports were really important to me, but it wasn't until I had my first son in 2008 that movement became a real lifeline for me."

"I became very ill with post-natal depression, and was hospitalised a couple of times. It crippled me, yet I'd never been an anxious person. One of the things I managed to do in that first year was join a gym and hire a personal trainer - and I found that movement brought me back to myself in a way nothing else could. Out of the depths of this abyss, I started to recognise a part of myself again, when I had felt completely lost."

"I'd been a teacher previously, and it just made sense to me to retrain as a personal trainer after what I'd been through. When you go through something as extreme as what I experienced, I felt so grateful that I'd been able to navigate this quagmire of horridness and come out the other side. I felt incredibly motivated to help other women dealing with similar issues, so I became a pre- and post-natal trainer - and I loved it."

"I did this for ten years, had two more children, and then when I turned 40, I started to notice that my body was beginning to hurt. My hips were sore, I felt exhausted rather than energised after working out, and everything that I'd always known was flipped on its head."

"So, I had to find something new - and because I knew about women's health, I knew enough to realise that I had to seek out low-impact workouts. I heard about barre, and I signed up to train as a barre instructor without ever having taken a class!"

"I've never had a ballet lesson in my life, I have no sense of rhythm and barely know my left from my right, but I loved it. It felt like coming home. It was so hard, but so fun at the same time, because you're constantly moving, and working each muscle group to exhaustion and then moving on, so it feels bearable. Just."

"I found the training really challenging, but I instantly made the decision to close down my PT business and set up a barre studio. I knew I'd found my raison d'être. It was almost as if everything in my life so far had been leading up to that moment."

"I knew I needed to work, but I'd just had my fourth baby, and with four children under the age of ten, work needed to work for me, too. So I decided to gamble on investing in a home studio, without ever expecting it to become what it is today."

"At the time, barre was having a moment, and I was lucky enough to work with amazing women who spread the word about my classes, so my studio was full straight away. And then Covid hit."

"It felt so bleak - I just wasn't sure how to continue, but I decided to take my classes online, and coached around 300 women four times a week. Then suddenly my phone started blowing up, and it turned out I'd been featured in an article about the best home workouts to do online."

"I don't think you get many moments in your life that are pivotal, but this was. My online classes went from 300 to 2,000 women overnight - my leap of faith had paid off. It was unbelievable."

"It wasn't all positive, mind - some parts were pretty stressful, and I remember having such bad imposter syndrome. I was having to learn so much as I went along - how to film, how to edit, and how to deal with rubbish internet, to name a few. But my community was so supportive, and they rallied around me to help with social media, and with the need-to-knows about cameras, and so on - and we were off."

"After a few months of running it for free, I turned it into a fee-paying platform. While I got 500 members on my first day, I won't lie - the first few years were terrifying, and it took me a long time to get on top of all the basics."

"I think what makes barre so special is that it feels like serious exercise, but crucially, without the punishment. Our bodies do so much for us, and midlife is hard enough. We're sold a narrative that we're not enough, but my firm belief (and one I always strive to share with my community) is that midlife bodies don't need 'fixing'. If we turn that narrative off, there's so much joy to be found in movement."

"There's so much noise out there when it comes to midlife and wellness, but I really encourage people to look at the basics: how you're sleeping, eating, moving and how you're thinking - and that doesn't require any money. These might not seem sexy, but they're free, and if you get them right, then you can start to think about everything else on top of that."

"Barre gives energy back - it doesn't take it away. Women in midlife have been conditioned to see exercise as penance - joy has been marketed as frivolous. But fun doesn't mean ineffective: laughter, music and pleasure don't detract from the results - they're what make you consistent."

"Just imagine if your workout was something you actively looked forward to - not just the way it makes you feel afterwards, but how you feel during the class, too. That's what I wanted to create for women. Don't get me wrong, everything has its place. I'm a huge fan of both strength training and Pilates, and I feel like barre falls somewhere in the middle. Many of the barre moves have their roots in Pilates, and it has the mindfulness and precision of the practice, but combined with muscular endurance that really builds strength. So you're getting the benefits of both these disciplines in one fun workout."

"Barre is greater than the sum of its parts; the music, movement and mindfulness create a kind of alchemy that's pure magic. But the very best part of it all is my amazing members - from the start, this group of women have been incredible. We've learned together, and I always wanted to build a platform that would suit the everyday, midlife woman that I am - and that all my members are. I'm not perfect, I don't work out every day - we're all juggling an awful lot, we have 100 other concerns - motherhood, logistics, mess, admin, chaos - you name it."

"I needed the workouts to be as quick, effective, convenient and enjoyable as possible from the outset, as well as inclusive and accessible for all women, no matter their previous experience or ability."

"I take a different approach to a lot of other trainers, in that I encourage my clients to focus on how they want to feel, and certainly not what they look like. There's no way around our bodies changing as we age, so we have to work with them, not against them."

Brown's top 5 tips for starting (and sticking to) an exercise habit in midlife

1. Start small - smaller than you think!

"We’ve all had that thought, haven’t we, that we’re going to turn over a new leaf and suddenly start exercising seven days a week. But if a habit isn’t sustainable (and working out every day really isn’t sustainable or advisable!) then you’re going to break it," she shares.

Her top tip? "When you fail, you’ll be almost further back than when you started, because you’ve dented your confidence. Instead, start small – think two 20-minute sessions a week to begin with."

2. Work with the schedule that you’ve got, not the one you’d like to have

"This comes back to being realistic," Brown goes on. "Work out how much time you have, ringfence that time in your diary like it’s a work meeting or a dentist appointment, and stick to it."

Think of it this way - if you go into your day thinking you can fit a workout in "at some point", that point will likely never come as other things take priority. "There’s always something else on the to-do list, especially in midlife, when everyone else’s needs come above our own."

3. Smooth out sources of friction

This one's important. "Make exercising as easy as you can for yourself," Brown advises. "Any bumps in the road can quickly derail our best intentions and progress."

If you can wake up and throw on your workout kit first thing, do that. She also advises having your session planned out - the last thing you want to be doing is spending the first 15 minutes of a 45-minute session searching online for a class. "Have it all sorted and ready to go, so you can maximise your workout time," she goes on.

4. Find the workout that brings you joy

Again, this is a really simple tip, but one that's key if you're going to stick to movement long term. "Find something that brings you joy. If you're stuck even thinking about what this might be, go back to your childhood and look at the things you did as a kid that made you feel happy. What did you use to enjoy doing? If it were dancing, you'd probably enjoy barre. If you loved riding your bike, the chances are you'll still enjoy doing that."

Brown adds: "It's about finding your thing - it's not all about the latest trend."

5. Be prepared to fail

Last but by no means least, remember that failure is a part of life and things will get in the way, especially in midlife - that doesn't make you a failure. "This is a really important one. It's not the failing that matters; it's how quickly you get back to the habit. It's also not a one-and-done scenario - if you accept that there are going to be bumps in the road, and you can plan the contingency sessions, then you can get straight back to it rather than berating yourself."

"Remember: consistency over perfection every time. You're allowed to rest and recover, so make sure you schedule this in too - a lot of work is done by the body while you're not working out."

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If, like me, you're turning 40 this year, you might be wondering what - if anything - you should change when it comes to your workout routine. Even though I don't physically feel any different yet - touch wood - it's hard not to question whether this is the point where training needs to shift, or even slow down?

The thing is, I hear more and more women saying the opposite: that they feel fitter in their 40s than ever before. And according to fitness experts, that's not a coincidence. As Katy Reynolds, Founder of Your Barre Studio, puts it: "Many women actually feel fitter and stronger in their 40s because they’re finally training in a way that truly supports their bodies."

In other words, it's not about doing less - it's about doing things differently. The idea that women have to dial things back once they reach a certain age is, thankfully, quite an outdated notion. The science agrees too, with research suggesting that structured, intentional training - particularly resistance work - can help preserve strength and counteract age-related muscle strength well into midlife.

Keen to find out exactly how I can enter my 40s feeling my strongest, I've spoken to leading experts to find whether workouts need to change, why rest has never been more important, and what the best workouts for 40 year old women actually look like. Before you scroll on, check out MC UK's pick of the best longevity exercises, strength training workouts and low-impact strength training.

5 best workouts for women in their forties, plus expert advice for feeling your strongest, whatever your age

Do you need to change the way you workout in your 40s?

One of the biggest changes at this stage is our hormones, explains women's health coach and founder of Owning Your Menopause, Kate Rowe-Ham. "In our 20s and early 30s, many of us can train hard, sleep badly, eat inconsistently and still feel fine," she says. "In our 40s, hormonal changes begin to influence muscle mass, recovery, joint health and energy levels. As a result, random or excessive training tends to catch up with us more quickly."

The good news, shares Rebecca Bossick, physiotherapist and co-founder of One Body LDN, is that it doesn’t mean you have to do less. "The most important adjustment is moving away from random workouts and towards more intentional training."

Workouts need to be better balanced and structured at this stage in life, says Rowe-Ham. "They should be built around long-term progression rather than short-term burn. Strength becomes the foundation, and recovery is now a crucial part of the plan."

In other words, workouts are about training smarter, prioritising strength and recovery, and building a routine that supports you for the long haul.

Can you still train hard in your 40s?

Short answer - you absolutely can still push yourself, albeit just a little smarter.

The common mistake is trying to maintain the same volume of high-intensity sessions as before, often alongside high stress, poor sleep and under-fuelling, says Rowe-Ham.

"This is when fatigue, injuries and plateaus tend to appear. High-intensity workouts are most effective when they’re limited to one or two sessions a week and balanced with strength training, lower-intensity movement and proper recovery."

From a physio perspective, Bossick agrees. "Women in their 40s need to be smarter about how often they push their bodies to their limits - which could include rotating between heavy, moderate, and lighter training days as well as LISS and HIIT workouts."

She also highlights the role nutrition plays in recovery. "Protein intake becomes especially important in your 40s because the body isn't as efficient at building muscle. Prioritising enough protein across the day supports muscle repair and overall performance."

This allows the muscles and joints to recover while still building strength, but importantly, minimising the risk of damage.

What are the best workouts for 40 year old women?

According to the experts, the best workouts for 40-year-old women are those that balance strength training with mobility, lower-intensity movement and proper recovery.

1. Strength training

The one phrase that repeatedly cropped up when I spoke to the experts? Strength training.

"From our 40s onwards, strength training becomes non-negotiable," says Reynolds. "We naturally start to lose muscle, which affects metabolism, bone density, posture, and long-term joint health. As a result, random or excessive training tends to catch up with us more quickly."

Not only does strength training help offset this decline, but it also plays a key role in supporting hormonal balance by improving how the body manages stress and blood sugar. Reynolds recommends two to four full-body sessions per week, focusing on functional movement and progressive overload.

This is echoed by Rowe-Ham, who says: "We need to see strength as the priority, not something to squeeze in around cardio - it should form the backbone of the week." She suggests incorporating compound movements, such as squats, hinges, pushes, and pulls - which can all be transformative for both strength and confidence.

There's scientific research to support this, too. A systematic review from the Melbourne Women's Midlife Health Project found that resistance training improves strength and physical function in midlife and post-menopausal women.

2. Mobility and joint stability

Maintaining flexibility and joint stability in your 40s is crucial. "The hips, spine, and shoulders are the three areas that tend to show wear first," says Bossick. "Mobility work that focuses on hip rotation, such as Pilates or yoga, helps preserve the joint's range of motion and prevents compensation patterns that can cause pain."

Mobility is just as important as strength and shouldn't be seen as an optional extra, adds Reynolds. "Mobility and joint stability need to go hand-in-hands and they really keep the body moving well, pain-free, and confident in everyday life."

3. Low-intensity movement and recovery

Recovery doesn't just involve rest days - it includes active recovery too. Low-intensity movement, such as walking, can play a powerful role in supporting both physical and mental wellbeing.

"Walking supports cardiovascular health, stress regulation and recovery without placing extra strain on the nervous system, making it an incredibly powerful but often overlooked tool," says Rowe-Ham.

Sleep and stress management also become key recovery pillars in your 40s. The challenge is that sleep is often one of the first things that hormonal changes can affect. "Poor sleep actively undermines your ability to build muscle, regulate cortisol, and manage stress, so it should be treated as seriously as training sessions," explains Bossick. "This means prioritising consistent sleep schedules, managing stress, addressing any sleep disturbances, and creating the best sleep environment possible."

When recovery is treated as part of the plan (and not an afterthought), it becomes easier to train consistently, feel stronger, and avoid burnout in the long term.

“The most important realisation I help women make is that it’s never too late to start"

Globally-loved Caroline Idiens, 53, has strength trained her whole life, but launched her Instagram platform during the Covid-19 lockdowns. She now has millions of followers, all of whom love her simple, at-home strength training workouts. Here's why she thinks you should give them a go, too.

“It wasn’t until my late twenties that I was introduced to lifting weights.

“Outside the gym, though, life looked very different. I was still working in advertising and always felt like there was something missing.”

“Seeing how my strength sessions not only transformed my body but also my inner confidence and strength, totally changed how I viewed my whole routine. That feeling of empowerment, strength and improved overall wellbeing was something I wanted to share with others.”

“So, in 2001, I took the leap and decided to qualify as a PT in order to deepen my knowledge, from nutrition and sports rehab to pre- and postnatal exercise. And that’s when things really started. I started my PT business and began teaching group classes to the mums at school. We’d often have 20-30 mums at any one time, and the local community around my classes really grew.”

“Lockdown was pivotal, as that was the moment that Caroline’s Circuits was informally born. All of my local clients had been lifting weights for years with me at that stage, and they were very keen that we kept it going across a screen whilst we were all at home. Not only did it give us a community in those times, but the group started to build very quickly.”

“The most important realisation I help women make is that it’s never too late to start, and that ageing doesn’t have to mean weakening. Movement is a lifelong ally, and what we do today can impact our quality of life for decades to come.”

“I hope people finish my sessions feeling strong, not just in their muscles but in their mind too. They should feel energised and proud of what they’ve completed.”

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If you’ve ever stared at your calendar at 12.30 pm, trainers in hand, convincing yourself you “just don’t have time today”, I’m with you. The intention is there (the workout probably even booked in), but with emails unanswered and meetings overrunning, stepping away from your desk can feel like an indulgence you simply don’t have capacity for.

I spent years battling with the idea of using my lunch break to exercise. Despite being a health writer who knows full well that movement supports our mood, focus and resilience to stress (research consistently shows that both cardio and strength training benefit our mental wellbeing), the guilt often won out. I worried that exercising at lunchtime might make me look less committed or leave me falling behind in the middle of a busy working day.

I’m far from alone. According to a recent survey commissioned by AXA Health, only 6% of women in the UK use their lunch break to exercise, with stress cited as the main barrier. Many of us know that movement would actually ease our overwhelm, but the pressure to stay constantly available keeps us in our chairs or, at the very least, replying to Slack messages between sets.

So, when I moved to freelance work six months ago, I made it my mission to figure out how lunchtime workouts could actually work. Which is when I began leaning on a technique known as habit stacking (or, to borrow a newer phrase from social media, wellness stacking). Rather than treating exercise as another demanding item on an already full to-do list, I started weaving it into existing parts of my day, pairing movement with places, habits and tasks I needed to fulfil anyway.

It’s been a lifeline, particularly during the darker winter months, when lunchtime isn’t just the most practical window for exercise, but often the safest, too.

To find out the simple formula I’ve landed on, and how it’s transformed my mood, motivation and productivity, read on.

While you’re here - if you’re ready to get started with lunchtime movement, be sure to check out the best 15-minute home workouts, the best simple home workouts, and the best home workouts for beginners, period. We've also got guides to the most effective home workouts of all time, the best YouTube workouts and the best YouTube workouts in under 10 minutes.

I Swapped My Early Mornings For Lunchtime Workouts - And Truthfully, Have Never Felt Better

What counts as a lunchtime workout?

For me, the first step to making lunchtime workouts stick was widening my definition of what a “workout” actually is. When meaningful exercise is reduced to a 45-minute gym session or a 5k run, squeezing it into a 60-minute lunch break can feel wildly unrealistic (although, as I’ve since learned, it can be done; it just takes a bit of build-up).

In reality, an effective workout doesn’t need to be long, intense or particularly formal. It can be a 20-minute power walk around the park, a quick YouTube yoga flow, or an express Pilates session squeezed in between meetings.

Crucially, the research backs this up. Studies show strong evidence for these bite-sized approaches to movement, with research finding that just 15 minutes of brisk daily walking can boost stamina, cardiovascular health and even life expectancy. Meanwhile, a growing body of research into so-called “movement snacks” - multiple short bursts of activity spread throughout the day - suggests they can be just as effective as longer, more traditional workouts.

As long as you’re nudging your heart rate up and breathing a little harder, you’ll be banking real mental and physical benefits. Aerobic movement, in particular, is known for triggering the release of endorphins (the brain’s natural mood elevators), which partly explains why even a short lunchtime workout can leave you feeling noticeably calmer, brighter and more focused for the afternoon ahead.

What are the benefits of working out on your lunch break?

We all know that exercise at any time of day is good for us. It boosts energy levels, supports sleep and mood, lowers our risk of disease and helps strengthen our bones, muscles and heart.

But slotting movement into the middle of the working day comes with a unique perk: you actually get to carry those mood- and energy-boosting effects straight back to your desk. Rather than leaning on coffee or sugary snacks to push through the afternoon, a lunchtime workout can provide a natural (and free) lift that supports you through the final hours of the day.

“Lunchtime workouts are one of the most underrated tools for energy and productivity,” confirms Jess Fraser, Personal Trainer and Pilates Instructor at Yours. She explains that “moving your body midway through the day helps improve circulation, sharpen focus and prevent that post-lunch slump.”

It’s something she witnesses regularly in the classes she teaches. “People arrive stressed and desk-bound, and leave calmer, more energised and noticeably clearer-headed,” she tells me. “Exercise pulls you out of your head and back into your body, and starts actively supporting how you show up at work.”

How can I fit a lunchtime workout into my day?

The upside of lunchtime workouts is clear, but, as with most things in wellness, how you approach them matters. Dr Elliott Roy-Highley, medical director at UNBOUND, is a big advocate of stacking your day with movement, but cautions that it can quickly become counterproductive if it’s treated as another box to tick.

“Rushing from a stressful email straight into a high-stress workout, skipping food, and sprinting back to your desk turns your lunchtime workout into another source of stress,” he says. Instead, he recommends starting with something relatively easy or low intensity, particularly on busy days. “The focus at the start is just doing it every day - you can turn up the intensity later.”

That message is echoed by Fraser, who reminds us that “it’s about realising that consistency is better than perfection.” Even 20 minutes of movement, she says, can make a meaningful difference.

Preparation also plays a bigger role than you might expect. Squeezing in a workout inevitably eats into the time you have to eat, and being underfuelled is a fast track to brain fog and the mid-afternoon slump. “Planning your lunch in advance means you can refuel properly afterwards,” says Fraser, while Dr Roy-Highley recommends “aiming for a meal with a variety of colours, carbohydrates to restore your glycogen, and protein to support muscle repair.”

If you really want to maximise the “wellness stacking” effect, Dr Roy-Highley suggests taking your movement outside and, where possible, making it social. “A 20 minute walk or jog gets you moving in nature, which helps lower cortisol, making it a double-stack for your mental and physical health,” he says. “Do it with a friend for a triple-stack.”

And while stacking habits isn’t the same as multitasking, there are still some things best left behind - Slack notifications included. “Turn your phone to Do Not Disturb,” suggests Fraser. “It helps you to be fully present, even if it’s just for half an hour.”

After Six Months Of Working Out at Lunchtime, My Mood, Energy and Productivity Has Skyrocketed. Here’s What I Want You To Know

Months one to three

In the beginning, moving my workouts from early mornings to lunchtime took more effort than I expected. Most days, I’d fully intend to close my laptop at 12.30 pm and swap my desk for a yoga mat or a walk outside, but when the time came, it was scarily easy to convince myself I should just finish one more thing first.

It meant that for the first few weeks, I really had to force myself to stick to the plan, coaxing myself away from my screen with calendar alerts and post-it note promises, which I stuck to the keypad. I kept the sessions short, and slowly but surely, started to notice how much clearer my head felt when I got back to my desk - the work I’d been stuck on felt easier to get through.

What quickly became apparent was that being outside made a much bigger difference than moving at home. A walk or run in daylight left me feeling more refreshed than just rolling out a mat in the living room, especially on days when I was facing a creative challenge.

Accountability also became a huge factor. On days when I worked from a cafe with a friend or had a class booked, I was far more likely to take my break than when my only option was an open YouTube tab. I’m famously frugal, so the idea that I’d already parted with money to move my body meant there was far less chance I’d miss the opportunity.

Another small change that helped a lot was putting my workout clothes on in the morning. Anything that removed extra steps at lunchtime made it more likely I’d actually move.

Leaving my phone behind was perhaps my biggest hurdle. I kept wanting to check emails whilst walking or between sets, but I realised pretty quickly that doing that diluted the benefit of the break, and made my neck and shoulders start to ache. Once I stopped bringing it with me, or put it on aeroplane mode when I wanted to listen to music, I noticed I came back to work feeling more settled.

Months three to six

By around two months in, the routine felt familiar, and by month three, it had stopped feeling like something I had to push myself to do. I still adjusted things depending on the day, and some days I still worked out first thing, but lunchtime had started to feel just as much the norm.

When I used my lunch break to exercise, I was realistic about intensity. I don’t enjoy feeling overly sweaty for the rest of the afternoon, so on busier days (especially when I didn’t have time to shower) I stuck to lower-intensity sessions - usually yoga, or a Pilates by Izzy workout on YouTube. Her shorter classes start at around 20 minutes and still feel effective.

What surprised me most was how this one habit influenced others (see? Wellness stacking). Moving more meant I drank more water without really thinking about it. I also started eating more substantial, colourful lunches, simply because I was hungrier and actually wanted them.

I know that working freelance gives me more control over my day than many people have, which I don’t take lightly. That said, I consistently managed to fit both movement and a decent meal into a 60-minute window, which suggests it’s possible for more of us than we might think. And the best part? Not only did nothing bad happen, but I became noticeably more focused, motivated and attentive throughout the afternoon.

I used to struggle badly with the 3pm slump, and small things would irritate me more than they should. Now, I barely notice it (which I think is a win for everyone who has to deal with me).

If I had one piece of advice, it would be to start small. Ten minutes of gentle movement at home is enough. Once that feels manageable, you can build from there. Over time, the difference adds up.

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Want to know the most frequently searched-for workouts right now? It's all about short, sharp, effective sessions that don't require hours of time. Specifically, 7-minute workouts are trending.

And it's easy to see why: we're all busier than ever, making moving our bodies more of a challenge. Yet research tells us that exercising in this way is as effective as longer workouts (check out this study, published in The Lancet), reducing our risk of all-cause mortality, particularly for women, who benefit more than men from less exercise (see this study, from the JAMA Internal Medicine journal).

So, it makes perfect sense, then, that we're all seeking out time-efficient solutions for our exercise habits - but, by the same token, we know that quick fixes rarely work when it comes to health and wellbeing, which leaves us with something of a conundrum. There's only one thing for it: test it out myself.

As someone who recommends workouts day in, day out, it's important that I put my money where my mouth is and actually try them, so I can be confident that what I'm saying works, actually does. So, when I was asked to switch my usual weekly workouts for 7-minute sessions every day for a week, it was a no-brainer.

Curious to find out my honest thoughts? Keep on scrolling. And if you're interested in finding out more about working out in a hurry, take a look at the best YouTube workouts in under 10 minutes, the best 10-minute walking workouts and the best 10-minute arm workouts, here.

7-minute workouts are trending, so I tried them everyday for a week - here's how I got on

What are 7-minute workouts?

In a world where wellbeing is often complicated, 7-minute workouts are exactly what they say: short, intense exercise sessions that are (thankfully) over in under ten minutes.

Since they're so short, PTs usually advocate a full-body workout to maximise gains, as a personal trainer at OriGym, James Bickerstaff, explains.

"A full body approach works best for shorter workouts," he tells MC UK. "Compound movements like squats, push-ups, lunges, rows, and planks give you the most return for your time, whereas circuits or intervals keep your heart rate elevated.

"Focus on simple, high-impact movements that use multiple muscles. A classic format could be 30 seconds on, 15 seconds off. Rotate through bodyweight squats, push-ups, reverse lunges, mountain climbers, glute bridges, and planks. This hits strength, cardio, and core in a very short space of time, with no equipment needed."

What are the benefits of 7-minute workouts?

By now, we know that 7-minute workouts are fast and effective, but how so? Let's take a look.

1. They make exercise achievable

First and foremost, 7-minute workouts are perfect for reducing our barriers to exercise: time, lack of experience and cost. With a plethora of free, streamable classes online, it's really never been easier to give a 7-minute workout a go.

"Seven-minute workouts are effective because they reduce friction," agrees personal trainer Edwina Jenner. "When time feels tight, a short session makes it easier to start, and starting is often the hardest part. Psychologically, they build identity and momentum. Women stop seeing exercise as a huge thing, ‘they have to get done’ that requires perfect conditions and start treating it as a normal part of the day."

2. They build consistency

"Consistency trumps perfection, every time," shares personal trainer at Ultimate Performance, Steve Chambers. "Your muscles, your joints, and your cardiovascular fitness respond to being regularly stimulated, rather than sporadic bursts of exercise now and again.

So, seven-minute workouts might make it easier for women to maintain a consistent fitness routine. When something fits seamlessly into your daily life, and does not cause too much disruption, then people are more likely to stick to their routine, and repetition is where results begin to accumulate."

3. They're an effective full-body workout

As touched on above, full-body sessions are the way to go when it comes to a short workout. And while you may not see huge gains in strength, you can still achieve a good level of challenge in seven minutes.

"While seven minutes is not long enough to really maximise muscle growth, these workouts can be enough to stimulate your muscles, reinforce important movement patterns that will help you in everyday life, and maintain your strength, particularly if you choose the right exercises," notes Chambers.

"A short, seven-minute route that focuses on compound, bodyweight movements that challenge multiple muscle groups at once – for example, push-ups, split squats, pulling movements, and core-focused patterns - all generate meaningful tension into your muscles, without needing external weights."

Who are 7-minute workouts best for?

While anyone and everyone can give 7-minute workouts a try, some of us will reap more rewards than others. If you're a dedicated exerciser used to lengthy sessions that challenge strength and endurance regularly, you might not notice the benefits of a shorter workout in the same was as a beginner, or someone returning from injury or pregnancy, for example.

"They’re best for women who feel time-poor, overwhelmed, or intimidated by longer training blocks," says Jenner. "Beginners also benefit because seven minutes lowers the psychological barrier to entry. It’s easier to commit to something that feels manageable, which helps build early confidence.

"They’re particularly effective for women returning after illness, injury, or a long break because they gradually rebuild tolerance. In that sense, a 7-minute session is not just a fitness tool but a behavioural one.

"They keep women in the habit of showing up. And once that habit is stable, it becomes easier to extend sessions when life allows."

Are there any drawbacks to 7-minute workouts?

Here's the rub: all gain and zero pain is rarely the best way to see results, when it comes to fitness (sorry!) While a short workout is always better than nothing, if your goals are lofty (and we totally support this), you might be disappointed.

"There’s a limit on how much volume you can fit into seven minutes, limiting hypertrophy and long-term maximal strength gains," cautions Jenner. "Seven minutes won’t replace structured progressive training forever, but it’s a powerful tool for maintenance and habit building. Used properly, it complements longer sessions rather than competes with them.

"The risk comes when women rely on them exclusively while expecting elite outcomes. They’re efficient, not magical!"

I tried a 7-minute workout everyday for a week - my honest thoughts

Days one to three

Coming hot on the heels of a manic January, I couldn't wait to get started on my 7-minute workouts. After all, being used to spending around 45 minutes to an hour working out, five to six days a week, doing just seven minutes made me start fantasising about how I was going to use that extra time (spoiler: I'm not entirely sure where it went, but I'm pretty sure I wasted it scrolling on social media!)

But day one brought a surprising challenge: I kept putting it off. Usually, I hop straight into a workout post school-run, so I can be up and running for the rest of the day, but somehow knowing I wasn't working out for long made me (foolishly) think I could fit it in at any point. And while I did complete it, it weirdly felt like more of a struggle to make the time.

Interestingly, I read that this is pretty common: because the workouts are so short, it's easier not to make them a priority.

So, going into days two and three, I made sure that I earmarked that first half hour of the day (post making lunches, getting three kids out of the door, etc.!) for moving - and I was really surprised to find that I really did feel like I'd been working out. My heart rate shot straight up, I felt a little puffed out, and I ended the sessions feeling better both physically and mentally - my exercise tick boxes well and truly ticked.

However, I started this challenge on a Sunday - a day I'd usually not move as much as normal - so I'm interested to see how I fare later on in the week. I have a feeling I'll be itching for more.

Days four to seven

With this in mind, halfway through my trial, I decided to up the ante a little and take on a workout I usually avoid: HIIT.

Peri-menopause mixed with chronic stress means cortisol-spiking workouts like HIIT and tabata and I do not get along: more than this, I don't really enjoy them, so I don't bother doing them. Life's too short to do exercise you hate, right? But surely even I can manage just seven minutes of torture?

Wrong. I still hated it, just for less time. Since the sessions are short, I knew I'd need to hop straight into them, ready to work hard, but I was still shocked by how stressed I felt almost immediately. Lesson learned: no matter how swift your workouts are, the enjoyment factor is still vital - you won't be motivated to drag yourself onto your workout mat for an activity you hate.

That being said, I did complete it, leaving me with a brief but good-while-it-lasted sense of accomplishment that day.

Taking the week as a whole, I'll admit that I did still add in a few of my regular workouts too (reformer Pilates, I'm talking about you) - as a Health Writer, I'm used to working out a lot, and quite honestly? I missed it. I also (full disclosure) went for a run on day six, as I was desperate to shake things out. I felt like I was cheating the system, but in fact, this is exactly what the experts recommend: using the 7-minute workouts as a complement to, not a replacement for, your usual regime.

My verdict? If you're looking for a way to ease yourself into more movement, I'd absolutely recommend a 7-minute workout for boosting focus, energy and mindset. But if you're after some solid strength or fitness gains, I'm going to side with the experts and advise that these sessions, while valuable, are more of a complement to a varied and balanced fitness routine.

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If there's one thing I believe in, it's that exercise should be fun. This is a sentiment shared by the team at The Method, a workout studio based in Notting Hill that focuses on modern wellness and, as they put it, "feel good fitness." As someone who's been trying to make regular exercise part of my routine for several years, it's places like this that will be the thing to encourage me to keep at it. Allow me to explain exactly why.

Aside from being possibly the most beautiful workout studio I have ever been to, it encourages all clients to move in whatever way suits them best - no impossible standards or cold, impersonal sessions. "We know there is no one path to feeling good; it’s about finding what works for you. Because when you love how you move, you keep moving," says the studio's site, also emphasising that it's a space to "discover the freedom of fitness with zero expectations." This couldn't be a more apt description for how I, and the MC UK team, like to move.

When you're a beginner, entering any sort of fitness space can be unbelievably daunting. It's the main reason I avoided the gym for so long. That's why going to a studio that makes clear that it's a welcoming, expectation-free environment can be a complete game-changer for so many people. But it's not just about the atmosphere - The Method seems to have perfected high-intensity, targeted, yet fun classes that will have you aching the next day (trust me, I'm speaking from experience).

Suitably intrigued? As well as going into detail about what you can expect from a class, I've spoken to The Method's Master Trainer (and our class instructor), Camille Sharpe, who breaks down exactly what makes this space unique. Whether you're a seasoned at-home Pilates expert, Pilates HIIT fan, loyal to your walking pad, or dedicated to gym classes, I can almost guarantee there's something for you at this studio.

I tried the LSD class at The Method in Notting Hill - and, wow

My experience at The Method

To mark our January health franchise, Start The Year Strong, the Marie Claire UK team headed down to The Method to try out the signature LSD workout, which is a mat-based class which promises to lengthen, shape, and define. I was under the impression that it would be a gentle, low-impact session - low impact was right, but gentle it was not.

The class is described as "resistance-driven training that lengthens, shapes, and defines for full body conditioning and the ultimate burn," and I would say it certainly delivered on all those fronts. With wrist weights, ankle weights and resistance bands on hand to level up every move, there was no aspect of the workout that felt unintentional.

If you've ever seen the viral Tracy Anderson workouts that North American influencers swear by, LSD had many similar elements to it - albeit slightly less sweaty and more focused on controlled movement. The best way I can describe it is a rhythmic, well-paced Pilates-inspired session that will target your whole body and leave you feeling both strong and tired out.

Next to each mat, you'll find various weights that you'll use throughout the class, with the options to add or remove elements to suit your level or goals for the session. Although they're on the lighter side, don't be fooled - you will seriously feel the burn from these ankle, wrist and hand weights.

Now, although I do Pilates classes a couple of times a week and go to the gym as often as I can, this class still completely took it out of me. I was sweating, out of breath, and could feel my muscles shaking after repeated movements. On paper, this sounds like a small nightmare. However, Camille made it easily one of the most joyful workouts I've ever done.

Fuelled by colourful low-level lighting, an upbeat dance-y soundtrack, and constant encouragement to keep pushing, I wasn't left feeling small or looked down on when I needed a quick breather - or when my struggle was really showing on my face. I always believed that I hated high-intensity exercise, but I realise now that what I disliked so much was the feeling of shame or embarrassment that came when I felt I couldn't keep up. There is absolutely no danger of that at The Method.

Our whole team left the class exhausted, but desperate to return. I could tell from just one session that regular visits would work wonders for improving both my strength and fitness, which is what I want from a studio like this.

Now, two days on from our class, I can still feel it in my thighs and abs. To me, that's always the sign of a great workout. I've tried countless workout classes throughout London over the years, and this is one of the very few that I could see myself committing regularly to - and actually looking forward to visiting every time.

What does The Method do differently to other workout studios?

"At The Method, we focus on feeling over performance," explains Sharpe. "We believe that when you love how you move, you keep on moving. That simple belief shapes everything we do. We create a welcoming, judgement-free space where you’re encouraged to explore movement, step outside your comfort zone, and discover what truly brings you joy."

Who is The Method suitable for?

If you're worried about how you would fare at this studio, fear not. "The Method is truly designed for everyone, offering six distinct signature concepts that cater to a wide range of lifestyles and experience levels," explains Sharpe.

"Each class is highly adaptable, ensuring an inclusive and personalised experience for every individual. We pride ourselves on offering a workout that you will love, no matter how you like to move - whether that is an energising dance cardio with Beat Dance or Beat Power or a controlled burn in LSD or Glide and Sculpt," she says.

What is the aim of The Method?

"The aim of The Method is to create a safe, welcoming space where people can move in a way that feels right for them. It’s a place to build confidence, feel comfortable, and leave feeling accomplished, happy, and uplifted," says Sharpe.

"We want The Method to feel like a true home away from home, where you’re always greeted with a friendly face and can trust that you’ll leave feeling better than when you arrived. A feel-good sanctuary centred around movement, self-care, and positive energy. And The Studio is only the beginning, we have so much more to come with the opening of our clubs."

Prices start at £20 for an introductory class, and subscriptions start at £156/month for 6 classes. Learn more and book here.

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It's the eleventh week of January (yes, really), and the chances are that most of us have ditched our most extreme 2026 fitness resolutions already. Because, you know, science (studies show that one month into a new year, over 50% of us have quit our best laid plans) - so, if one of your goals for 2026 was to move more, and you're already finding it tough, we have great news.

Enter: movement snacks. That's right - interspersing your day with short, sharp, intentional workouts as opposed to spending an hour slogging it out in the gym after work is where fitness is at, right now (apologies if we threw you off with the snack terminology - but we wholeheartedly endorse snacking of the food-related kind, too, FYI.)

And honestly? It's music to our ears. No more setting aside huge swathes of our weekend to sweat; in fact, research suggests that functional mobility and movement snacks are effective in boosting cardiorespiratory fitness - check out this study, published in the 2022 Exercises and Sports Science Reviews - while further studies (like this one, published in the Journal of the American College of Nutrition show that shorter workout sessions can be equally as effective as their longer counterparts, when it comes to improving fitness.

In particular, we're talking about intentional, three-minute mobility flows during the work day. We know that a sedentary lifestyle is not the way, so could movement snacks serve a dual purpose, both boosting fitness and reducing the amount of time we spend sitting down? Keep scrolling to find out - but, in the meantime, do check out our guides to the best beginner workout moves, the best home workouts for beginners, and the best YouTube workouts under 10 minutes, here.

Movement snacks are seriously hot, RN - here's why, and how to do them

What are movement snacks?

Movement snacks are an excellent way to incorporate functional mobility (more on this, shortly) into your daily routine.

"Movement snacks refer to short, intentional bouts of physical activity spread throughout the day, rather than one long workout," explains Emily Schofield, certified personal trainer at Ultimate Performance. "They involve breaking exercise into small, manageable chunks - often just two to ten minutes at a time, spread across the day. A few bodyweight squats between meetings, taking short walks throughout your day, jogging on the spot after sitting for an hour, or a set of push-ups while the kettle boils, and so on – they all count! The key is intention."

Our bodies are designed to move in a variety of different ways to facilitate everyday tasks - everything from exercising to simply getting in and out of bed.

But trust us: no matter how old you are, anything that impedes your functional mobility becomes a problem - and fast. Think waking up with a sore neck, a niggling knee pain or stiff and achey joints - things that, over time, really affect the way you move and therefore your quality of life.

"Functional mobility is defined as the ability to move your joints through their full range of motion with strength, control and stability, in ways that translate directly to everyday life," continues Schofield.

And movement snacks help boost functional mobility. "It's not about passive stretching or contorting the body into extreme positions. Instead, functional mobility work focuses on maintaining and improving the quality of movements that everyone does in their day-to-day life.

"We're talking about squatting down to pick up the kids, carrying heavy shopping bags in each arm, reaching up to get something out of a cupboard, walking up the stairs, bending down to do gardening, even just getting up from the floor without having to think twice."

What are the benefits of movement snacks?

Aside from the aforementioned major win of keeping our bodies nicely ticking over, movement snacks have loads of other everyday benefits, too.

1. They're accessible

First and foremost, movement snacks break down many of the main barriers to exercise: lack of time, inexperience and expense.

"The most obvious benefit of movement snacking is accessibility," agrees Schofield. "Not everyone has the time, confidence, or even the inclination to spend an hour in the gym three or four times a week, not to mention it can be expensive, too.

"For some people, there are also logistical barriers, such as not living close to a gym. For others, it’s psychological. ‘Gymtimidation’ is a current TikTok trend, but it’s been around for a long time, and it refers to a fear of gyms or feeling out of place in them. Sadly, ‘gymtimidation’ is far more common than people realise, so movement snacks remove that barrier entirely, as you can literally do them wherever you are - no kit or experience required."

2. They boost consistency

Yes, it's not the most exciting word, but when it comes to building strength, fitness and endurance, any trainer worth their salt will preach consistency over all else.

"The big win here is consistency," shares personal trainer Edwina Jenner. "Movement snacks aren't a full workout and can safely be done multiple times a day. Over time, all those tiny reps will add up to a body that hurts less and moves a little better."

3. They reduce sedentary time

We know that sitting down or being still for long stretches of our day does us no favours at all: studies show that sedentary lifestyles carry a slew of adverse effects, from increased risk of developing metabolic disorders to cognitive impairment. The simple solution? Yep, you've guessed it: movement snacks.

"From a physical perspective, movement snacks help counteract the negative effects of prolonged sitting," shares Schofield. "Long hours at a desk, which is a common problem for many people, can contribute to stiff hips, poor posture, back pain and weakened muscles. Brief, regular movement helps maintain joint health, reinforce good movement patterns, and keep muscles switched on."

4. They reduce the risk of injury

Think of movement snacks as a regular oiling of your joints, if you will - like taking your car out for a little run, to keep it ticking over.

"Movement snacks help maintain joint mobility, muscle strength, balance and circulation," explains personal trainer at OriGym, James Brady. "They can reduce stiffness and aches, especially in the back, hips, and shoulders, too."

This all works together to help reduce stress and strains across the body, resulting in fewer injuries.

5. They're great for mental health

The benefits of movement snacking aren't limited to the purely physical, either, as Schofield explains.

"Even five minutes of effort has been shown to deliver mental and cognitive benefits," she tells MC UK. "Any form of challenging exercise triggers the release of endorphins, which improve mood and reduce stress. There is also strong evidence that regular movement supports cognitive function, focus and mental clarity."

Who are movement snacks best for?

We've said it above, but we'll say it again: quite literally, everyone can benefit from incorporating a functional mobility flow snack into their day.

"Almost everyone can benefit from functional mobility snacks, but they're especially useful for certain people," shares Jenner. "In particular, those who sit a lot (which is most of us now) or feel stiff first thing in the morning. They're ideal for beginners who feel overwhelmed by starting a longer workout, or anyone returning after injury, illness, or a long break, and needs a gentle way back into movement.

"They’re also brilliant for anyone who already trains but wants to feel better in their sessions. If you’re always sore, short mobility work can improve your performance and recovery."

Why are functional mobility movement snacks so popular right now?

It's fair to say that we're all busier than ever, at the moment. And with limited time, energy and resources, one of the first things to slip is often our movement - that's where movement snacks really come into their own.

"When it comes to health, wellness, and fitness, everyone is looking for that silver bullet, the ultimate ‘hack’ or clever new way to train that promises results," notes Schofield. "It's not surprising given how busy modern life is – it’s understandable that people are looking for the shortest, quickest road possible to transform their health.

"That is why the concept of movement snacks has gained traction. It’s easy to see why they're appealing to so many people, since modern life can be so chaotic and stressful, that a few minutes here and there feels more manageable, sustainable, and doable than long workouts."

Additionally, there's been much focus in the last few years on longevity, which is as much about living well (read: independently) as it is about sticking around to a ripe old age. Functional mobility is vital for your health span, with studies showing that longevity and flexibility are linked.

How to incorporate movement snacks into your day

One of the best ways to bank all the benefits above is with a three-minute functional mobility flow: simple and quick to do at work, home or wherever.

Jenner suggests incorporating the following in your weekly routine:

• Keep it simple: pick two to four moves that you feel will benefit you most and do them for five minutes a few times throughout the day.  You can think of your body in categories: hips, spine, ankles and shoulders.  
• A little snack routine could be: one minute of slow bodyweight squats (pause at the bottom), one minute of hip hinges, one minute of shoulder circles, one minute of marching abs and one minute of calf raises. Pick a couple, and get them done.
• Mobility works best when the movements are slow and controlled.  The goal is to feel looser and more switched on, not rushed and out of breath. 

Can movement snacks really replace hours in the gym?

Now for the million-dollar question: movement snacks are often couched as an alternative to hours of sweaty gym sessions - but is this really the case?

The answer, as you'd expect, depends on your personal experience and goals.

"If your aim is to maximise muscle growth, strength, bone density or make significant body composition changes, I'd argue that movement snacks and functional mobility work cannot fully replace an hour of structured resistance training, performed two or three times a week," advises Schofield. "Progressive overload (gradually increasing resistance over time) remains essential for building and maintaining meaningful amounts of lean mass, particularly as we get older. To build muscle, improve bone density, reshape your body composition and significantly increase your strength all require resistance training and progressive overload. That takes time, patience, dedication and consistency. So, movement snacking is not a shortcut around that reality.

"While short bouts of activity can improve your cardiovascular fitness, burn calories and maintain a baseline level of conditioning, they do have their limitations. What really drives long-term fat loss, metabolic health and longevity is the amount of lean muscle mass you carry.

"While you can build some muscle with bodyweight-based movement snacks, particularly if you’re new to exercise, over time, the body adapts. If you repeat the same movements day after day without increasing the challenge or load, your progress will stall. The most effective approach is not choosing between the gym and movement snacking but combining the two. Strength training should be the foundation, and movement snacks can multiply the benefits."

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Looking for a lower body exercise that'll torch not only legs but challenge your core, glutes, balance, stability and more? Call off the search: experts are hailing the split squat as the strength training move every woman should have on their fitness rotation in 2026.

Why? Well, not only has the move been named as one of the best lower body bodyweight exercise (by The University of Cambridge), but research (namely, this 2019 study from the Journal of Strength and Conditioning Research) shows that it's effective in helping identify strength imbalances in the body, while further research (such as this 2022 study, published in the Journal of Sports Science Medicine) shows split squats enhance athletic performance.

Curious about what makes them so effective? We'll cover more on what exactly the move is and how it's done below, but for now, hear this: trainers reckon they're one of the best exercises out there for women looking to build muscle, metabolism and more.

And if strength training has piqued your interest, you might enjoy browsing our guides to the different types of strength training, the best strength training exercises, slow weighted workouts and the best at-home strength training workouts of all time, here.

Split squats are hailed as the best lower body exercise for boosting muscle and metabolism - here's why

What are split squats?

Before we scare you off with images of having to be able to do the actual splits, rest assured - a split squat isn't about gymnastic flexibility. Rather, they're a kind of squat/lunge hybrid, if you will.

"Split squats are a lower-body strength exercise that involves standing in a staggered stance, with one foot forward and one leg back, and lowering your body by bending at the hips and knees to perform a squat-like movement," explains Steve Chambers, certified personal trainer and gym manager at Ultimate Performance.

"This creates a split stance (hence the name), where the front leg is the ‘working’ leg, and the rear leg provides support. You keep your back heel off the floor with the laces of your shoe facing downwards."

While they sound remarkably similar to a static lunge, there's one key difference, Chambers shares. "Split squats are performed without stepping forward each repetition, but rather you stay rooted in position and move up and down, as opposed to a classic lunge, where you will move in and out of the position."

You've probably heard of the Bulgarian split squat (PSA: any move named after a country is likely to be brutal!), where the back leg is raised - but here, you keep both feet on the floor the entire time.

What are the benefits of split squats?

Buckle up, there are some serious benefits to mastering the deceptively simple split squat move. Let's take a closer look.

1. They torch your big muscles

For any move to be effective in strengthening the legs, it's a non-negotiable that you need to recruit and engage the MVPs of quads, glutes, hamstrings and calves in one fell swoop.

"Split squats target big muscle groups like the quadriceps, glutes, and hamstrings, helping to build strength and muscle size in each leg independently," notes Chambers. "Anyone who has performed split squats (especially if you keep tension in your legs during the lowering portion of the exercise) knows just how tough they are, and lots of us have a love/hate relationship with the move, but they are incredibly effective for building muscle.

"Because they're so tough, they produce lactic acid build-up and leg fatigue, which, while uncomfortable, helps to build muscular endurance and tolerance to intense effort."

2. They address muscle imbalances and instability

While split squats are technically a bilateral movement, meaning both legs are working at the same time, they're unique in that they also have a unilateral focus, as you produce force in the front leg to move up and down. This essentially makes it what trainers term a supported single-leg exercise, and it allows us to identify and address asymmetries in the muscles.

"Split squats are great for building strength in the glutes, quads, and hamstrings, while also improving balance and stability," shares Andy Carr, master trainer and head of fitness for Snap Fitness UK. "Since each leg works on its own, split squats help even out strength differences between sides and can feel more controlled than traditional squats."

More symmetrical strength results in greater stability across all of our movements, which is beneficial for reducing the risk of injury both while training and in everyday life.

3. They improve mobility

We get it, mobility doesn't sound like the most appealing of benefits, but trust us: nothing impedes performance more than limited mobility, whether we're talking training in the gym, playing team sports with our mates or simply running up and down stairs at work.

"A key advantage of split squats is mobility work, because they require good hip and ankle range of motion," shares Chambers. "I often use split squats to prepare clients for more advanced lifts, like full squats, because they help develop the mobility and control needed. They also improve structural balance between legs, which is essential for reducing injury risk and enhancing movement quality."

4. They're accessible and progressive

Accessibility and ease of progression are huge tick boxes for us when we're recommending moves, and split squats get a massive tick on both fronts.

"Split squats can be performed with just bodyweight, dumbbells, or a barbell, and require no machines, making them perfect for training at home, or in a hotel gym," notes Chambers. "For busy women, their simplicity and minimal equipment needs make them ideal for people with limited gym time or space.

"As you gain strength, you can add external resistance (dumbbells, barbell, or weighted vest), allowing you to progressively overload the movement, which is another core trigger for muscle growth."

How to do split squats with good form

As always, if you're going to spend time doing a move, it pays to make sure you're performing it correctly. Chambers advises the following steps:

• Setup
  • Stand with feet roughly hip-width apart.
  • Step forward with one leg and plant that foot flat on the floor.
  • Raise the heel of the back leg, so only the toes touch the floor with the shoelaces facing down.
• Movement
  • Lower your body by bending at the knees and hips.
  • Your front knee should track forward until the thigh and calf almost touch (about 90°), and your back knee bends the same amount.
  • Pause briefly at the bottom with the front foot flat and the back knee just above the floor.
  • Push firmly through both feet (especially through the front heel) to stand back up.
• Trainer Tips
  • Don’t stand too narrowly. Adopt a hip-width base for stability.
  • Fine-tune stride length so the front heel stays flat at the bottom; too short or too long can compromise mechanics.
  • Practice bodyweight first before adding free weights to make sure your balance and mechanics are solid.
  • Keep a consistent tempo (lower with control, pause briefly, then push up) to build quality movement and tension.

Who are split squats best for?

Split squats truly are the Goldilocks of strength training moves, equally suitable for beginners and experienced lifters alike, but not only this, but they can also benefit pretty much everyone, too.

"Split squats are very versatile and beneficial for any lifting, regardless of experience," agrees Chambers. "For beginners, they’re a great introduction to single-leg strength work because they’re simple and can be performed bodyweight first. Additionally, intermediate lifters with a bit more experience, or those looking to improve muscle balance, control, and leg development, will also gain from incorporating split squats in their exercise regimen.

"For people who struggle with traditional back squats, split squats can be a safer, more manageable way to work leg muscles without excessive spinal load. And, lastly, the move is also perfect for athletes, as they develop unilateral strength, balance, and lower-body coordination - split squats have excellent crossover to many sports movements."

Are they really effective in building muscle and metabolism?

In a word: absolutely. For muscle growth, we essentially need time under tension, range of motion and progressive overload, all of which the split squat can provide in spades, while the metabolic gains come from the sheer effort required to perform the move.

"Split squats are one of the most effective exercises a woman can perform for all sorts of reasons, not least for building muscle and for their metabolic benefits," enthuses Chambers.

"From a hypertrophy (muscle-building point of view), split squats work the major lower-body muscles through a substantial range of motion, which is a key driver of hypertrophy. Additionally, as mentioned above, you can easily progress the move to increase the challenge.

"In terms of metabolism gains, split squats recruit large muscle groups and take significant effort to perform with good control, which creates metabolic demand, as your muscles require energy to maintain the move. This increases overall energy expenditure within a workout, which, when included early on in a workout, enhances the metabolic demand of the overall session and promotes a metabolic boost throughout the day, even after you're stopped moving."

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Remember when working out your abs meant tacking a few crunches onto the end of your workout? Yep, us too - and it's not news that this didn't really work for any of us. Thankfully, over the past few years, core workouts have evolved, as our knowledge around the body and how it works has changed, and now, we're all more tuned in than ever to the importance of a strong, stable mid-section and how to achieve it.

And if you're still labouring under the misapprehension that 'core' means defined abs or a six-pack, we'd (politely, of course), ask you to leave the 90s mindset where it belongs, and get with the programme: our core is about so much more than that.

Here's a quick biology refresher, from personal trainer Edwina Jenner. "The core is a group of muscles that stabilise the spine and support your pelvis," she explains. "This includes the transverse abdominis, a deep abdominal layer, multifidus, deep spinal stabilisers, diaphragm, pelvic floor muscles, and the internal and external obliques and the rectus abdominis."

It makes sense, then, that core strength is vital throughout our lives. Whether you're in your 20s, 50s, or somewhere in between, if you have a weak core, you'll know about it.

"These muscles control intra-abdominal pressure, support your posture, and coordinate movement," continues Jenner. "Core muscles also link the upper and lower body. Almost every movement starts from or passes through the core, so when people say ‘abs’, true core strength is about deep stabilising muscles."

Indeed, there's significant research into the importance of core strength for overall physical wellbeing: studies (such as this one, published in the journal Frontiers in Public Health) show that a strong core improves balance and stabiltiy in older adults, helping to reduce ths risk of falls and injury in everyday life, while further research (such as this 2008 review, published in the journal Sports Medicine) highlights that it will enhance both athletic ability and functional fitness, too.

With this in mind, we've mined a team of experts for their favourite core workouts at any age - you can thank us (hopefully) much, much later. In the meantime, if you want to brush up on all things ab-related, do check out our guides to the best core workouts in under 10 minutes, the best lower ab exercises to do from home and read up on the benefits of a strong core, here.

7 expert-approved core workouts to boost ab strength, whatever your age

What is a core workout at the gym?

First up, though, let's cover the basics. A core workout in the gym might conjure up images of brutal, never-ending sit-ups with an army-style instructor barking orders, but trust us: it doesn't have to be this way.

"Most people think core work means crunches; it doesn’t," advises Les Mills UK Trainer Ricky Long. "At the gym right now, core training looks like anti-rotation, anti-extension, bracing under load and moving well under fatigue. You can achieve this in a number of ways: barbell lifts, weighted carries, bodyweight gymnastics-based movements, yoga and Pilates or with structured classes like LES MILLS CORE.

"The common thread is control and stability through the spine, hips and shoulder, with a focus on movement quality under pressure."

And if all this sounds a little intimidating, don't worry: everything can be modified. "Core workouts at the gym can look very different depending on the equipment you’re using," explains personal trainer at Gymshark, Lannay Dale-Tooze. "Machines, free weights or even bodyweight-only sessions can all help you build a strong, stable core, with plenty of room to modify movements if you need to."

One thing to note, though, is to ensure you're clear on what your core is, as discussed above. "When planning your gym workouts, it's important to understand the difference between abs and core," agrees Dale-Tooze. "The two are often used interchangeably, but they’re not the same. Your abs refer to the muscles at the front and side of your stomach, while the core includes your entire torso - comprising your abdominals, back, pelvis, and even hips."

What are the benefits of core workouts at the gym?

We've mentioned some of the (many, many) benefits of a solid core routine above, but honestly, we could wax lyrical on this for days. TLDR: core strength is a non-negotiable, at any and every age.

"Training your full core strengthens the deep stabilising muscles beneath the surface, not just the visible ones, which can improve posture, reduce injury, and pain," shares Dale-Toozy.

“Training your core in the gym environment also allows you to build strength progressively. Access to equipment and a variety of weights means you can scale exercises as you get stronger. Whether your goal is to strengthen your core to help with your lifts, improve your balance or just feel more stable day-to-day, core training benefits us at every stage.

"From building muscle and fitness in our younger years, to maintaining strength, balance and spinal support as we age."

Who are core workouts at the gym best for?

We hope you've gleaned, by now, that a strong and stable mid-section is for everyone, for life, but ICYMI: "Everyone needs to train their core, but not in the same way," advises Long. "This is where we can get it wrong. Core training isn’t age-restricted, it’s context-dependent - meaning our workouts need to evolve as we age."

Put simply, while core training in our 20s might look like heavy barbell lifts, in our 40s, we'll want to focus on pelvic strength through low-impact moves such as deadbugs.

7 best core workouts at any age, according to experts

1. Complete weighted ab and core routine with Hunter Chilton

What: A fast, effective core routine using a weighted plate for added resistance.

Why: "Lifting heavy compounds in your 20s is a great way to train your core," says Long. "You don’t need to hammer isolated core work; if you sprint, jump, rotate, throw and lift, your core is already working."

How long for: Just eight minutes, but feel free to repeat as desired.

2. 10-minute resistance band core workout

What? A 10-minute resistance band Pilates-style core session.

Why? "It’s often surprising how adding just one piece of equipment, like a Pilates ball or a loop band, can completely transform the mechanics of an exercise," explains Brittni Johnson, Pilates instructor at BetterMe. "Utilising different props can provide new and different feedback in your body. Not only can adding a prop provide that extra challenge and 'burn', but it can also point out some of our individual imbalances, giving us new information on our own unique asymmetries and muscular imbalances in our bodies."

"With that awareness, you can put more focus on areas you may need to improve upon, while adding rotation and shifting where the tension hits, actually working the core the way it needs to work in real life. That’s how you build a core that’s genuinely strong and protected, not just rigid from holding a position."

How long for? 10 minutes.

3. 12-minute functional core workout

What? A short, no-repeat, functional core workout to target posture, balance and strength.

Why? "In your 40s, functional training becomes non-negotiable," notes Long. "You should be looking to train control, not to exhaustion."

How long for? 12 minutes.

4. Les Mills core workout

What? A 15-minute athletic-based core workout designed to build core strength, stability, speed, and agility.

Why? "Les Mills core training is effective at any age," says Long. "It works because athletes get challenged, beginners feel safe and older adults stay confident

"It trains bracing, rotation and end-range control in a group setting, which keeps people coming back."

How long for? 15 minutes.

5. 15-minute standing abs workout

What? A short but spicy 15-minute standing core workout with Caroline Girvan.

Why? Standing core moves are extremely effective, as they encourage us to train our abs and deep core in a truly functional way (as we do IRL). Even better, they can be done anytime, anywhere - even with no workout mat!

How long for? 15 minutes (but it might feel longer!)

6. Kettlebell core workout

What? A 20-minute core workout using a kettlebell.

Why? “I always tailor workouts based on fitness level, injuries and individual goals, and those factors naturally change over time," says Dale-Toozy. "Many core exercises can be performed at any age by adjusting the weight, reps, or tempo. A kettlebell workout is a great option if you have limited equipment, and most exercises can also be performed without any weight at all."

How long for? 20 minutes.

7. Pilates core workout with Move with Nicole

What? A Pilates core workout, targeting the entire core area for control, stability, strength and balance gains.

Why? While Pilates is a fantastic form of exercise at any age, it comes into its own as we age. Low-impact, buildable and accessible, this class will leave you with the infamous Pilates shake in no time.

How long for? 25 minutes.

Shop MC UK's go-to core workout kit now:

If 2025 was all about Pilates, when it comes to working out in 2026, dance is where it's at - and we're here for it. When you think about it, dance lends itself perfectly to a workout situation: it's fun, helps you tune into your body, and it requires some mental acuity, too. Combine that with a little cardio and strength training, and you might just have the perfect workout.

And it's not just us who think so: searches for whether dance workouts really work are currently at breakout, proof that we're all pretty invested in the trend. Hybrid workouts have been around for a while (think cardio and strength training/Pilates with weights/barre and arms, and you've got the gist), so it makes sense that the world of dance is getting in on the act, too.

But what does the science say? Well, it's good news: studies (such as this one, published in the journal Sports Medicine) show that dance is beneficial for both physical and mental health, while this 2024 research, from The University of Sydney, shows that dance may even be more effective than other types of exercise when it comes to improving cognitive health.

So, dig out those leg warmers and check out this guide to the hottest workout on the block right now. And while we have you, you might also be interested in checking out our explainers on the best barre workouts for beginners and the best cardio workouts at home here - plus, find out how one Health Writer got on when she tried dance cardio workouts every day, here.

Dance workouts are trending - but do they really work?

What are dance workouts?

First up, let's take a deep dive into what we mean by dance workouts - and you'll be relieved to hear they're exactly what you'd think.

"Dance workouts are exercise routines that use dance movements to improve fitness, specifically, cardiovascular endurance, while making the workout fun and energetic," explains Charlie Ruhrmund, Master Trainer at The Method. "Instead of traditional gym exercises, you follow choreographed steps set to music - usually pop playlists or hot hits often inspired by different dance styles."

So far, so simple. But why now?

"I feel like dance workouts are becoming more popular in 2026 because people are finding the joy in movement again," shares fellow Method Master Trainer, Camille Sharpe. "We need to find happiness, especially with the stresses of daily life. People can come in and enjoy a dance workout and completely forget everything else that's going on in the world."

What are the benefits of dance workouts?

Now for the million-dollar question: what benefits can we expect to bag for our buck? Well, the good news continues: dance workouts are brilliant for both body and mind, no matter whether you're just starting out or have been dancing your whole life.

1. They're great for cardiovascular health

Let's be clear: dance workouts might be (lots of) fun, but they're not going to be easy, physically or mentally speaking. Expect your heart rate to rise, breathing to quicken, and if you don't work up a sweat, you're doing something wrong - but these are all excellent signs that you're hitting those cardiovascular goals. The NHS advises all UK adults over the age of 19 get around 75 minutes of vigorous intensity exercise each week, and a dance workout will bank you a solid hour or so, at least.

"Firstly, you’re getting your cardio in with a dance workout, which is essential for heart and lung health," agrees Ruhrmund. "It's recommended that we all elevate our heart rate a few times a week, and dance cardio gives you an intense boost. Just two sessions a week can absolutely smash those targets."

2. They enhance cognitive fitness

As touched on above, it's well established that dancing is great for our brains. A special kind of alchemy occurs when we engage our brains with what our body is doing, firing up neurons and making connections in our grey matter as we sweat.

"Dance workouts are amazing for cognitive health," says Sharpe. "With most forms of cardio, you don’t really have to think; you just move. But with dance cardio, your brain is always switched on, thinking about what the next step is. Lastly, dance cardio improves mental wellbeing by boosting serotonin levels, helping us get into a happier, more positive headspace."

3. They're inclusive and accessible

Never danced before? Think you have two left feet? With dance workouts, you can let go of the pressure, as it's likely everyone is in the same boat. There's a variety of classes available to stream for free online, meaning you can work up a sweat in the comfort of your own home - or, if you need the accountability, try heading to a local class.

Either way, you don't need any specialist equipment or clothing to get started, making dance workouts refreshingly accessible. Not to mention, they're suitable for all ages and abilities, too.

4. They boost confidence and body awareness

Challenging ourselves and mastering a new skill (or at least attempting to!) is great for self-esteem. There's nothing quite like a great workout with a banging soundtrack to send our serotonin soaring. Dance workouts can help bring us out of our shells, which can help build confidence, too.

Additionally, moving our bodies in new ways builds proprioception, which, put simply, is how we judge where our bodies are in space. Improving this enhances co-ordination and can reduce our risk of injury - win, win.

Who are dance workouts best for?

As mentioned above, you really don't need any previous experience or skill to enjoy a dance workout.

"They’re perfect for anyone who loves music and enjoys moving their body," assures Ruhrmund. "It’s like being on a night out with your friends or living out your best pop-star fantasy - and no, you definitely don’t have to be a dancer. All levels are welcome, and you can work at your own pace. It’s completely judgement-free. Just come along, let your hair down and dance it out!"

So, even beginners can give it a whirl?

"100% yes - as long as you choose the right style and pace," adds Sharpe. "If a class says advanced, I wouldn’t start there. I’d always recommend looking for beginner or all-level dance cardio workouts. Dance cardio is fun and motivating, great for heart health, easy to learn, easy to track progress, and usually super social and supportive. No judgement - just a bunch of people wanting to let their hair down and have a good time."

Do dance workouts really work?

If you're looking to enhance cardio fitness, endurance, muscle strength, coordination, and mental acuity (need we go on?), then yes - dance workouts absolutely work. But, like any other form of exercise, you'll only bank the benefits if you're consistent - one dance workout a month likely won't yield results, unless you're doing it just to have fun - in which case, go for it!

"The team at The Method truly believe that when you love the way you move, you want to do it more often," enthuses Sharpe. "That’s the goal - movement shouldn’t feel like a chore. It’s a gift you give to yourself."

Shop MC UK's go-to dance workout kit now:

We've all been there: you've laced up your trainers, and you're feeling pumped. You head off, full of optimism, but after only a couple of minutes, you're struggling.

Your legs are heavy, breathing laboured, every fibre of your being wants you to stop - and don't get us started on the inner dialogue in our heads - but you're only five minutes into your run.

You can't give up yet, so you push through, hating every second, until suddenly, the clouds part and you're in your stride - you could run forever. But whaddya know - only a few days later, the same torture hits. Why, why, why is running just? So? Hard?

Specifically, the first ten minutes of any given run. Ask any runner, and we'll pretty much unanimously agree: no matter how seasoned we are, those first ten minutes are tough. It's enough to put off the most committed of us, let alone a beginner who has yet to experience the multitude of benefits that exist on the other side of the temporary torment.

But you don't need us to tell you that it's worth pushing through; these benefits speak for themselves. Research (like this study, from the The Journal of the American College of Cardiology) shows that even short runs (we're talking five to ten minutes) reduces the risk of all-cause mortality and cardiovascular diseases, while other studies (such as this one, published in the journal Nature) reveal mental health benefits including mood regulation (that elusive 'runner's high') and improved executive function.

So, it's clear there are compelling reasons to lace up and run - but how can we make it feel like less of a slog? We asked the experts for their top tips; keep scrolling for all the details, but in the meantime, do check out our guides to running advice for beginners, how to run a mile without stopping, and our Health Editor Ally's winter running tips, not forgetting expert-led guides to how to run for longer, training tips for running your first marathon, plus how to improve your stamina, here. Eager to expand your workout wardrobe? Shop the best running trainers, best running shorts, and the best hydration vests, here.

Why the first 10 minutes of running is so tough - and what you can do about it

What are the benefits of running?

First up, let's take a look at all the reasons why we should push through our discomfort to reach the promised land of effortless running. As touched on above, there are a myriad of both physical and mental health benefits to running, as personal trainer and multiple marathoner Emma Bord explains.

"There are so many benefits to running!" she tells MC UK. "For me, the number one is the way in which it boosts your mood and increases your energy levels. You may feel that before your run, you are stressed and tired, but more often than not, going for a run can absolutely change that, leaving you feeling more positive, clear-minded and energised. In addition, it does wonders for your heart health, strengthens your muscles and improves your fitness levels."

Not inconsiderable fitness benefits aside, running can be a powerful tool for women, in particular, notes Sabrina Pace-Humphreys, running coach and author of Start Where You Are: The Beginner's Guide to Running 5k for Women.

"The act of practising running - because ultimately every time we go out that’s exactly what we're doing - has clear physical benefits like improved heart health, stronger bones, and better sleep," she tells MC UK. "But for me - and the women I coach - the real value goes deeper. Running can teach you how to meet yourself as you are, not as you think you should be. It builds confidence quietly, through consistency rather than perfection. And, over time, it can become a space to process life, regulate your nervous system, and prove to yourself that you can keep going without needing to earn the right to try."

Sounds good, right?

Why does running feel so tough at the start?

Given that running is one of the UK's favourite fitness choices (The London Marathon organisers have reported more applications for the 2026 race than ever before, at 1.1 million), it's clear that lots of us are overcoming our discomfort and discovering the joy of running.

But whether you're a stone-cold beginner or a hardened ultramarathoner, rest assured that those first few kms are always a challenge. So, what's going on in our brains - and bodies - when we're huffing and puffing after jogging for a couple of minutes?

The answer, reassuringly, is quite simple.

"Running asks a lot of your body and your mind at the same time," says Pace-Humphreys. "Your breathing changes, your heart rate rises quickly, your muscles demand more oxygen, and your brain is trying to work out whether this running malarkey - and the effort associated with it - is safe.

"On top of that, many people - especially women - carry fear, comparison, or remember past experiences of where they have felt excluded when it comes to running, which can also prove a challenge."

Lots to unpick, then - let's take a closer look.

1. Your body is adapting to increased demand

The human body likes to be in a regulated, predictable state and will always strive (through a process known as homeostasis) to keep things consistent, whether this is body temperature, breathing, heart rate or blood pressure. So, when we begin to run, and our bodily systems start to adapt, we're essentially taking our body by surprise - and it takes a beat for us to catch up.

"In the initial stages of the run, the body's systems are still adapting to the change in demand you have put upon them," agrees Lillie Bleasdale, founder and head coach of women's coaching collective PASSA. "Things such as heart rate, breathing and blood flow all need time to ramp up and find rhythm. Your nervous system is being asked to go from rest to effort, and your body is loosening off as you go. Even at an easier pace, this stage can feel tough."

2. The body is working hard

In news that will surely be welcomed by pretty much everyone: running feels hard because it is hard.

"When it feels tough, the body is working super hard," reassures Bord. "As you move faster, your heart rate goes up, and you breathe faster in order to ensure the muscles receive more oxygen so that they can be fully switched on to take on the movement. Even experienced runners can find it tough - those first 10 minutes are a battle!"

3. Your brain is in survival mode

"Mentally, your brain is checking in and - especially for beginners - it can often exaggerate effort early on as a protective response," explains Pace-Humphreys. "Women report that those signals feel loud - and they may well do for you - but they are not warnings that you cannot cope. They are simply your system catching up with what you have asked it to do."

How to overcome the uncomfortable first 10 minutes of any run

So, we've learned that questioning your life choices in those first few minutes is normal. But what can we do about it, other than simply giving up and trotting home with our tail between our legs?

The good news is that there are plenty of ways we can make the start of any run feel a little easier on both body and mind. Let's take a look.

1. Warm up properly

We know: it's boring, but trust us, warming up properly can make or break your run, so stop skipping it.

"A proper warm-up can really help us to overcome this bump!" notes Bleasdale. "It helps us to gradually increase the heart rate, blood flow, and make our joints feel a little looser. The warm-up doesn't need to be long - at a basic level, a few minutes of brisk walking and some dynamic movements like skips, leg swings and arm circles can make a really big difference. Stretching pre-run should be dynamic and moving rather than static."

2. Start slow

It sounds simple (and it really is!), but all our experts advised taking things slow - much slower than you think - at first.

"Make sure you start slower than you think, at a pace that almost feels too easy, in order to continue to warm up and calm yourself as you set off," advises Bord. "This will also mean your heart rate won’t increase so dramatically."

3. Adjust your mindset

All our experts are unequivocal on this one: the aim isn't for running to feel easier, it's to stop fighting that discomfort.

"Let go of the idea that it needs to feel good straight away," advises Pace-Humphreys. "I always say you’ve got to become comfortable feeling uncomfortable. And, for women who are new to running, that can be really powerful as you reclaim power via this mindset.

"Running does not get easier because you become perfect at it. It gets easier because you learn to trust yourself through the uncomfortable beginnings."

Shop MC UK's essential running kit now:

December seems to have rolled around quicker than the speed of light, and with it, a whole month of festive fun, Secret Santas, and office parties. And while I'm very here for a joy-filled month (yes, I might have started playing Christmas tunes in mid-November...), I'm also acutely aware that this time of year can actually be pretty stressful for many. Enter: eight PT-approved Christmas workouts that are quick, effective, and most importantly, fun.

While I'm definitely not suggesting you skip your annual Christmas market visit or yearly Friendmas party in favour of a long run or strength training session, one thing I do know for certain is that movement makes both our mind and body feel good - something that research has proven time and time again.

Bottom line: While you might not think you have time for working out right now, you'll only feel better if you find the time for it.

As personal trainer Aimee Victoria Long explains: "If you only have the time to do ten minutes of exercise a day, that’s still ten minutes better than doing nothing. Think about it - if you do one ten-minute workout every day, that equates to over an hour of working out each week."

Other perks of the workouts below? They can be done anywhere, require zero equipment, and are pretty much guaranteed to boost your mood. "They're accessible for the time-poor, and you don’t have to worry about a commute or the cost of the gym, either. You could literally get a sweat on in your pyjamas!".

Ready to get a Christmas sweat on? Top trainers have shared their go-to sweat sessions for the holiday season, below. And while you're at it, don't miss our features on the best Christmas yoga poses and holiday workouts to try, plus how one MC UK staffer got on trying a Christmas workout challenge.

8 Christmas workouts PT's swear are simple yet effective

1. Morning Pilates flow with Lottie Murphy

What? "My go-to Christmas workout is Pilates instructor Lottie Murphy's sunrise Pilates," shares Pilates and yoga instructor coach Eloise Skinner.

Why? She highly recommends this as it allows you to take some time for yourself at the start of the day. "It'll be especially beneficial as your days get more hectic around the festive period," she shares. "It's also easy to do with just a mat at home, so you can take it on the go if you're travelling over Christmas. The workout itself targets mobility, flexibility and strength, but with a really gentle approach, so it's a great and easy way to get some movement into your day."

How long? 30 minutes.

2. Quick any-time-of-day Pilates flow

What? A short but sweet ten-minute flow which promises to get your blood pumping and your endorphins flowing.

Why? "I love Alo Moves YouTube workouts," shares Long. "The below is a yoga and Barre-focused workout that's great quality, easy to follow, and led by brilliant instructors."

"This is a great workout for beginners. The coach explains everything well and gives good verbal queues. There is no equipment required and you get a great full-body workout," she continues.

How long? 10 minutes.

3. 30-minute strength workout

What? More into your weight training? Look no further - this is Long's favourite YouTube strength workout for beginners.

Why? "I love this workout because it’s not just for beginners, but also people that are more senior in age," explains the personal trainer. "As we get older we shouldn’t stop doing strength training - we should be doing more. It also incorporates balance movements, something that is imperative we maintain as we age. The movements are simple but will be challenging for a beginner, but don't worry - the coach is clear with instructions making it easier to follow along."

How long? 30 minutes.

4. Bodyweight workout for beginners

What? If you're short on time and don't have any equipment at home, Joe Wicks has countless free-to-stream workouts that are simple yet effective, including this bodyweight session.

Why? Long loves this YouTube bodyweight session, sharing: "Joe Wicks has some good workouts, and the length of time of this one will mean it’s not too daunting for beginners. The last thing you want to be doing as a beginner is a 45 to 60-minute workout as your fitness levels won’t allow for proper form and your likelihood of injury increases. Wicks is highly motivating and has lots of energy meaning it helps keep individuals motivated whilst working out with him."

How long? 15 minutes.

5. Ten minute HIIT workout

What? This is a quick bodyweight HIIT session, ideal, again, for if you're short on time and looking for an effective routine, chosen by celebrity trainer and online fitness coach Michael Baah.

Why? "This short but sweet routine is perfect for staying fit during the busy Christmas period and ideal for any fitness level as there's no equipment required. You can't go wrong, really - it's a fast, effective full-body workout that boosts cardiovascular fitness."

How long? 10 minutes.

6. Full body strength

What? A full body strength session from Global Nike Trainer and wellness expert Tara Nicolas.

Why? "This workout is for beginner to intermediate, start with some mobility and then get into some deep core and lower body activations. You'll end your body with an upper-body finisher, helping to build a strong foundation and allowing you to move with more ease, efficiency, and confidence," shares Nicolas.

How long? 20 minutes.

7. Lower body stability and coordination sequence

What? Another of Nicolas' go-to Christmas workouts is this lower body stability and coordination sequence. It's only fourteen minutes but promises to tighten any stiffness or tension you've been building up.

Why? "You want your training to reflect your life as often as possible," explains the trainer. "In this workout, you're challenging our stability and coordination to help improve your body's ability to maintain proper alignment and control during movement, reducing the risk of injuries, and boosting overall performance by allowing for quicker reactions to unexpected situations.

How long? 15 minutes.

8. Mobility and meditation routine

What? A juicy, soul-soothing 25-minute mobility and meditation routine that promises to leave you feeling like a floaty cloud.

Why? "This workout allows the mind and body to recover through slower movements and deep breathing exercises. Training mobility improves your range of motion, enhances athletic performance, and allows for smoother, more controlled movements, and meditation boosts mental health, enhances sleep, sharpens focus, and increases self-awareness, creating more opportunities to feel good in your body just as it is today," shares Nicolas.

Shop festive MC UK approved fit kit now:

There's no denying it: walking pads aren't going anywhere. Their popularity is huge, and in winter, the appeal only grows. They're a quick, weather-proof way to get your steps in and keep moving from the comfort of your own home.

I love my walking pad, but when it comes to staying active, I've got to admit, I'm a get-outdoors-for-a-run kind of girl. Nothing beats fresh air, a bit of headspace, and a change of scenery - not to mention that runner's high you get after a few miles and the health benefits running brings. And as a mum-of-three, it's my guaranteed dose of escapism for 30 to 60 minutes.

However, every winter without fail, my running routine takes a hit. Dark evenings, cold mornings, icy paths, and gale-force winds are serious motivation killers. And don't get me started on the eternal what-to-wear conundrum - I swear every time I layer up, I'm roasting within five minutes.

It's perhaps no surprise that research published in 2021 shows people generally move less and spend more time sitting in winter. As personal trainer Carly Corrigall notes, "It's much harder to get ourselves moving this time of year. Even the best intentions to head out for a run can go out of the window when there's sideways rain, and it's dark outside."

This year, determined to break the cycle, I wanted to see if swapping running for a walking pad could help me stay fit and on track.

Before you read on to see how I got on, it's worth checking out our review of the best walking pads, indoor walking workouts, the benefits of walking workouts, and read our Senior Health Editor Ally Head's walking pad review to see just how much it's improved her fitness.

Is Using A Walking Pad As Effective As Running? My Review

What are the benefits of swapping running for a walking pad?

If you are considering swapping running for a walking pad session, the good news is that there are several benefits in doing so. I've spoken to fitness experts, so you don't just have to take my word for it.

1. It's super convenient and sustainable

Want to know the one word that kept cropping up when I spoke to industry experts? Convenience.

"Using a walking pad is really convenient - which is great for consistency," advocates personal trainer and walking expert, Chloe Thomas. "You can hop on at any time of day and get your steps in regardless of the weather. This means you need to be more consistent in maintaining an active lifestyle."

I can definitely relate to this - knowing how easy it is to set up my walking pad and squeeze in a session was the biggest appeal for me to give it a go.

"Switching to a walking pad is super convenient - you can work, watch TV, or multitask while getting your steps in," echoes Abby McLachlan, fitness expert and founder of East of Eden.

2. It supports stress reduction and recovery

Walking is low-intensity, which makes it less taxing on the nervous system than running, explains Eryn Barber, a personal trainer at The Fitness Group. "Walking lowers our stress hormone cortisol, reducing our stress levels, which is often much needed during the darker, more stressful winter months."

If you're regularly running in the mid-zone pace (the sort of hard, but not that hard level), it can be quite stressful on the body, and in turn raise cortisol levels. "While cortisol per se isn't a problem (we need it to survive!), when it's chronically elevated, it can be," highlights Corrigall.

"If we've got a lot of other stress in our lives, walking can be an amazing tonic and help to bring those levels down, which will help your sleep, mood and make you feel less stressed and stretched," she says.

3. It's low-impact on joints

I love running because it's a high-impact activity - and that runner's high I've already mentioned is unmatched - but it doesn't come without its drawbacks (hello, constant injuries!). Walking, on the other hand, is low-impact, which takes the pressure off your joints.

"Switching to a walking pad for a few months gives your joints - specifically knees, hips, and ankles - a chance to recover from the pounding of pavement while still keeping you active," Barber shares.

4. It increases daily activity and step intake

Because walking pads are convenient and easy to use at home, it makes it easier to clock up longer or more frequent sessions - boosting overall movement and step count.

And as Corrigall points out: "Our bodies thrive on movement and being able to do it anytime you like (even when you're answering emails!) by hopping on your walking pad is a huge bonus. It can increase activity levels overall and help to make regular movement a more sustainable habit."

5. It gives your metabolism a gentle boost

As walking is low-impact, people tend to do it for longer, which can benefit your metabolism, explains Barber. "By walking for an hour or two - perhaps while working- you keep your metabolism active throughout the day, rather than sitting for eight hours and running for 30 minutes."

Research published earlier in 2025 supports this, too - showing that replacing prolonged sitting with light walking or standing, even for a few hours throughout the day, can support metabolism, especially when paired with a consistent diet.

Who is swapping running for a walking pad workout best for?

Wondering whether swapping running for a walking pad will work for you? Experts agree that it's a smart move for anyone who feels their routine slipping during the winter months.

"If you know that you hate the cold and are likely to stop exercising entirely if you have to go outside, the walking pad is perfect for you. It maintains the habit of movement so you don't start from zero in the spring," says Barber.

There are also a few groups who may benefit even more from making the switch. If you work from home or spend long stretches sitting at a desk, a walking pad can be an easy way to build movement into your day.

"This would also be a huge benefit, as you can easily use a walking pad with a standing desk, once you get used to it," notes Corrigall.

A 2023 study on treadmill desk users working from home backs this up: participants reported being less sedentary, more active, and seeing cardiovascular health improvements - a clear benefit of incorporating walking into your daily routine.

It's also an ideal option for anyone experiencing joint niggles - particularly knees, hips and ankles. "These areas are often most affected by high-impact running, and the walking pad is much gentler on the joints as it's low impact," adds personal trainer Chloe Thomas.

Finally, walking pads are an excellent bridge for anyone who is returning to fitness after a break. "A walking pad offers an accessible starting point to build cardiovascular fitness and endurance at a comfortable pace," adds Thomas.

I switched my weekly runs for walking pad to see if it could keep me fit - here are my thoughts

Week 1

The first thing that struck me was just how easy it was to get started. Instead of spending 20 minutes convincing myself to brave the cold or dark outside, I simply rolled the walking pad out from its home behind my sofa, and I was ready to go.

And not to mention, it removed the effort of having to change into my running gear. I'm quite an early riser, and that's definitely one of the reasons my running tapers off in the winter - waiting around until it's light enough to head outdoors is enough to talk myself out of it. Being able to roll out of bed and quite literally head downstairs and hit the walking pad in my PJs made the challenge feel much more manageable.

I experimented a little in the first week - different times of day, varying the pace - it was really about figuring out what worked for me. I quickly realised it was pointless attempting a session when any of my children were around; it just reminded me why I like to get outside to exercise!

It's fair to say I didn't expect to work up quite a sweat. While it wasn't quite the same as a running session, I did break a sweat after 30 minutes. Plus, it was an easy way to hit my step count, and I knew I could keep walking for longer if I wanted to.

Week 2

By the second week, I'd got into a rhythm. My longest session was 45 minutes, and if I'm being honest, it felt longer than a run of the same distance. That said, sticking my walking pad in front of the TV with my favourite YouTube comfort creators definitely helped.

I prefer getting my steps in first thing when I have more energy, but I'm always tight on time. That said, I know I could easily increase my step count by walking in the evenings if I need to, and box off a longer session.

While I normally aim to run three times a week (winter motivation dips aside), I actually found myself pulling the walking pad out most days, because it was so convenient. No faff or weather-watching involved.

I would be lying if I said I wasn't itching to get outdoors by week two. As much as I was enjoying the consistency and low-impact movement, I was missing the mental health boost that comes with being outside - the fresh air, the peace, and the small slivers of winter sunlight, to name a few.

So has my walking pad replaced outdoor running? Not quite. But I can confidently say it will help me keep my fitness on track and take the pressure off getting outside during the winter months. I'll be sticking to a mix of both indoor and outdoor workouts going forward.

Shop MC UK's walking pad essentials here:

As a Health and Fitness Writer, you may assume that I have endless time and motivation to dedicate to working out; it is part of my job, after all. And while I am pretty consistent in my exercise habits, there are inevitably times when life gets in the way: the kids are poorly, work is busier than usual, or maybe I'm just feeling a bit meh.

And sometimes, I have to go with the flow and allow my sweat sessions to take a back seat (I'm firmly on the outs with the no-excuses club), but there are some days when I just know that my body and mind are crying out for some movement.

On days like these, I have a few tried-and-trusted sessions that never fail me, and one thing they all have in common? They're all under 15 minutes long. When life is hectic, I've found that 15 minutes is my exercise sweet spot: short enough to feel manageable, but long enough to give me space to forget that endless to-do list and get those endorphins flowing.

The science stacks up here, too. Research (like this study, published in the European Heart Journal) shows that vigorous physical activity lasting just 15 minutes is effective in reducing our risk of all-cause mortality and developing certain cancers, while further studies (such as this one, from the American Journal of Lifestyle Medicine) reveal that shorter sessions foster better adherence, too.

With this in mind, we've asked top coaches for their favourite home workouts that can all be done in less than a quarter of an hour - you can thank us later. Keep scrolling for all the details, but in the meantime, don't miss our guides to the best simple home workouts, the best home workouts for beginners and the most effective home workouts of all time. If it's YouTube workouts specifically that you're after, enter: the best YouTube workouts and the best YouTube workouts in under 10 minutes.

I workout from home multiple times a week - these 5 sessions are my go-tos when I want to work up a sweat

What makes a short workout effective?

You might be wondering why we even need to explain this, but one of the most important things to consider when integrating short workouts into your exercise routine is how they should be structured, because after all, if they're not effective, then they're a waste of your (very limited) time.

So, what makes the perfect short workout? "For short workouts, full body sessions are almost always the best option," says Rowan Clift, training and nutrition specialist at AI-based fitness and lifestyle coaching app Freeletics. "You want to recruit as many muscle groups as possible to maximise metabolic burn, cardiovascular output, and strength gains in such a small window.

"Compound movements like squats, burpees, push-ups, and lunges deliver more bang for your buck than isolation exercises. That said, you can also structure 15 minutes around a specific focus. For example, an AMRAP (as many rounds as possible) of core work if your goal is core strength, or a sprint interval workout if you want to prioritise cardio."

What are the benefits of home workouts under 15 minutes?

So, what are the benefits of a succinct sweat session? You'll be pleased to hear they are plentiful.

1. They're accessible

Arguably, the biggest benefit to a short, sharp sweat session is its accessibility. It's a fact that one of the main barriers to entry when it comes to exercise is time: research published in the British Journal of Sports Medicine shows that half of adults perceive lack of time as the reason they're not more active.

Enter stage right: the 15-minute workout. We're talking less time it takes to make a meal, watch a TV programme, or sort the washing (a lot less time than that!)

"I am a big fan of the express workout, as I like to call it, since we don’t always have 30 minutes or more to commit to a longer session," says personal trainer Edwina Jenner. "They are also excellent workouts if you are short on time but want to find a way to stay committed to your training, which helps to keep you motivated."

2. They encourage consistency

Of all the vital components of a successful and rewarding exercise regime, trainers advocate for consistency above all else.

"In terms of staying consistent, 15-minute workouts are ideal," notes Jenner. "Doing a shorter workout is much better than going days or weeks without training because you just cannot find a longer slot in your day."

3. They focus on intensity

Now, we know we're not alone in saying that sometimes, working out feels hard. And rightly so: while we won't go so far as to endorse the no pain, no gain mentality, it is true that if your goals are to progress your strength and fitness, these gains happen when the work feels tough.

And a shorter session allowed you to go all-in, safe in the knowledge that your efforts will be short-lived. "Short workouts also encourage intensity. When you only have ten to twelve minutes, you’re far less likely to waste time and far more likely to push yourself harder," says Clift. "Physiologically, this means you can still trigger cardiovascular, muscular, and metabolic results similar to longer sessions."

4. They're efficient

As well as being intense, there's no doubt that a short, sharp workout is efficient - not only in time, but also in terms of how you're challenging your body. Most brief sessions combine compound moves with cardiovascular work for a balanced, full-body workout.

"When you combine strength training with cardio and focus on compound moves, you can stimulate your muscles and enhance both your metabolic and cardiovascular health simultaneously," notes Jenner.

5. They're great stress relief

You know what they say: a change is as good as a rest. If nothing else, adding a quick workout into your day will provide variety and a change of scene, not to mention help to counteract a sedentary lifestyle, too.

"These short sessions are excellent for breaking up long periods of sitting and can help to reduce stress and fatigue," agrees Jenner.

Who are under 15-minute workouts best for?

Quite literally, anyone and everyone can benefit from an under-15-minute workout, whether you're a regular exerciser or just starting out on your fitness journey.

"Sub 15-minute workouts are perfect for people who are time poor, whether that’s parents, busy professionals, or students balancing multiple commitments," says Clift. "They’re also great for beginners who may find the idea of a 60-minute gym session intimidating. Starting with manageable, short workouts builds confidence and makes fitness feel achievable.

"Advanced athletes or avid exercisers may also use short, intense sessions as a form of top-up training on busy days or as a way to improve conditioning alongside their main training."

Are short workouts effective for improving strength and fitness?

In a word: yes - with a few important caveats.

"Short sessions can absolutely be effective, but crucially only if the workout is designed properly," advises Clift. "Research shows that high-intensity, short-duration training can build both cardiovascular endurance and muscular strength. For strength gains, it’s all about maximising the stimulus within the time available, so bodyweight moves like push-ups, lunges, squats, and burpees, when performed with intensity and good form, can trigger real results.

"While ten minutes may not replace a full heavy lifting session, it can build functional strength, muscular endurance, and overall fitness. For cardiovascular health, short workouts that elevate the heart rate repeatedly, such as interval style training, are proven to improve VO2 max and stamina. With these workouts, it's really about quality over quantity and making every minute and rep count."

5 best under-15 minute workouts you can do from home

1. Freeletics 10-minute core and lower body workout

What? A 10-minute, no-equipment core and lower body workout from Freeletics.

Why? "This is a brilliant example of how structured intensity and smart progression can deliver a full body workout in a short amount of time," says Clift. "The design of five descending rounds, starting with higher reps and gradually reducing the volume, creates a pyramid structure that feels challenging at the start and motivating as you move through to the finish. This structure keeps you working at a high intensity while also giving a clear psychological boost as the reps decrease.

"The three chosen movements, climbers, sit-ups, and squats, ensure balance across strength, core stability, and cardiovascular conditioning.

"The inclusion of short rests between rounds makes the workout accessible while still demanding. It encourages you to push hard during each work period, knowing you’ll have just enough recovery to go again."

How long for? 10 minutes.

2. Caroline Girvan's 10-minute upper body dumbbell workout