Want to carry on training despite the heatwave? Follow these five tips by Lucie Cowan, master trainer from Third Space.

Hold off on the HIIT

If you usually spend that golden 45 minute lunch break in the HIIT studio, trying to pack in as many burpees or tuck jumps as possible before you’ve got to be back at your desk, take the heat wave as an opportunity to discover the many benefits of mixing it up. Steady-state cardio is continuous, moderate effort training which is sustained for an extended period of time. Aim to work at a 6 out of 10 on a perceived exertion scale where 10 your max. (So that’s roughly 65–70% of your max heart rate).

For example, try ‘Just Ride’ at Third Space. A moderate intensity cycle class, where you can simply lose yourself in the music. Not only does this type of training promote recovery, but might leave you feeling far less stressed than your usual HIIT class once you’ve been turfed back to your desk!

Alternatively, if the thought a cardio session is unappealing, here’s the push you needed give strength training a go. Hit the free weights for some heavy squats, luges and deadlifts- You’ll wonder how you ever lived without it.


Sorry to state the blindingly obvious, however the importance of adequate hydration is still too often overlooked. When we exercise, we lose water at an accelerated rate through faster, deeper breathing and increased sweat production, shedding our critical nutrients and electrolytes too.

As soon as your fluid levels begin to drop below recommended amounts, you’ll probably start to feel it. Reduced energy levels, muscle cramps, constipation, and dizziness may all become apparent, which of course can lead to reduced performance in the gym. If you feel thirsty, there’s a good chance that you are already dehydrated. That said, it’s possible, even common, for adults to be dehydrated without experiencing thirst. Sip water evenly throughout the day, throughout your workout and afterwards, alongside your meals, and add some electrolytes if you’ve sweated out buckets. After your workout, try snacking on water-dense foods such as cucumber, watermelon or oranges to help the body replenish what it’s lost.

Careful of the sweat rash

A common problem that is frequently experienced when training in the heat is sweat rash. Perhaps you have seen your skin break out after working out and wondered, can sweat cause a rash!? The answer is indeed yes- is a fungal yeast infection caused by a yeast known as candida. This rash after sweating develops from humidity, lack of ventilation and friction. Opt for lightweight, loose clothes, and as soon as you’ve finished your workout, don’t be temped to sit and have a smoothie and a chin-wag in those sweaty clothes- get straight into the shower and into clean dry clothes ASAP.

Avoid training at the hottest time of the day

Heat and humidity are far higher towards the end of the day, so an early morning workout is a better option in the hot weather. Alternatively, you could exercise late in the evening due to the longer daylight hours.

Just keep swimming

Panic not cardio bunnies, if you have no other option but to tackle the midday training session, when the weather is too hot to even think of that treadmill, swimming is the ideal replacement. In addition to being super refreshing on a scorching day, swimming is a fantastic low impact, total body workout, building endurance, stamina and strength. All our Third Space clubs have beautiful swimming pools to make you forget you’re in central London in a heat wave!

Penny Goldstone

Penny Goldstone is the Digital Fashion Editor at Marie Claire, covering everything from catwalk trends to royal fashion and the latest high street and Instagram must-haves.

Penny grew up in France and studied languages and law at the Sorbonne Nouvelle University in Paris before moving to the UK for her MA in multimedia journalism at Bournemouth University. She moved to the UK permanently and has never looked back (though she does go back regularly to stock up on cheese and wine).

Although she's always loved fashion - she used to create scrapbooks of her favourite trends and looks, including Sienna Miller and Kate Moss' boho phase - her first job was at MoneySavingExpert.com, sourcing the best deals for everything from restaurants to designer sales.

However she quit after two years to follow her true passion, fashion journalism, and after many years of internships and freelance stints at magazines including Red, Cosmopolitan, Stylist and Good Housekeeping, landed her dream job as the Digital Fashion Editor at Marie Claire UK.

Her favourite part of the job is discovering new brands and meeting designers, and travelling the world to attend events and fashion shows. Seeing her first Chanel runway IRL at Paris Fashion Week was a true pinch-me moment.