With so much information swirling around about exercising during pregnancy, it's easy to feel overwhelmed by it all.

The guidance around postnatal exercise is fairly clear cut; most women should wait until their six-week postnatal check before returning to strenuous exercise, although gentle workouts may be possible before this for those who had a ‘straightforward’ birth (i.e. not a C-section of significant tearing).

However, many expectant mums find the advice around which pregnancy exercises they can and can’t do a little more confusing. Should you carry on exercising as you always have – or stop completely? Is it safe to run when pregnant? And is it true you can't lie on your back – in an online pregnancy yoga class, for example – after the 16-week mark? 

Official guidelines from the UK’s Chief Medical Officer confirm that exercise is beneficial during pregnancy and should be encouraged. They recommend aiming for 150 minutes of moderate intensity activity a week, along with two muscle-strengthening activities.

"Moving your body during pregnancy is incredibly beneficial for both your body and mind," confirms Ash Ormond, a physiotherapist with a special interest in women's health. 

She does note, however, that exercise may need to be adapted during pregnancy in order to keep you and your baby safe. "Always get your doctor's approval, stay hydrated and listen to your body,” she advises. 

“With some simple precautions, you can safely continue strength, stretching and cardiovascular exercise during this special time."

Below, we separate fact from fiction so you can keep exercising safely and confidently throughout your pregnancy.

11 exercise myths around pregnancy

Myth 1: You should carry on exercising as you always have

Whilst the official guidelines give the green light to anyone who wants to continue exercising during their pregnancy, there are key modifications you’ll need to make in order to keep you and your baby safe and healthy.

Most notably, the guidelines specify that any activity should be performed to a moderate intensity. A key indicator of this is the ‘talk test’ – that is, you should still be able to hold a conversation whilst working out.

It can be helpful to think in terms of percentages, says Shakira Akabusi, a pre and postnatal fitness expert and the founder of Strong Like Mum. “For cardiovascular exercise, I generally advise working to no more than 70% of your maximum effort, dropping down to 50% in your third trimester,” she says.

This will obviously differ not only from person to person, but also from week to week as your pregnancy progresses, and even day to day based on how you are feeling – so it’s important to listen to your body and only do what you feel capable of and comfortable with.

The guidelines also highlight activities that are a no-no during pregnancy. These include anything that risks ‘bumping the bump’, such as martial arts or ball sports,  or where there is a high risk of falling, such as horse-riding and skiing. Scuba diving and anything performed at high altitude is also on the list.

Certain exercises, such as core work and any move that requires you to lie flat on your back, will also need to be modified – as we explain in more detail below.

Myth 2: Exercising in pregnancy leaves you more tired

Tiredness is a common complaint in pregnancy, and you might think that exercising would only add to this. However, the opposite is actually true. “The chemical process that happens when we exercise actually creates more energy in the body,” says Shakira.

If you do find that you are significantly more tired after exercise, this could be a sign of overexertion, she adds – so, once again, it’s important to maintain a moderate intensity.

She also highlights the importance of staying hydrated  and refuelling after exercise to help maintain energy levels, as well as giving the body ample opportunity to recover.

“Rest is equally important as exercise, particularly in the third trimester and the run up to birth,” she says. “So in those last few weeks of the third trimester, maybe your 50% is just going for a ten minute walk.”

Myth 3: You can't do exercises on your back after 16 weeks

Government guidelines state that you should avoid lying on your back for more than a few minutes, particularly after 16 weeks. 

This is because the growing weight of your baby puts pressure on the vena cava, a large vein that carries blood to your heart. This can lead to supine hypotension syndrome, symptoms of which can include feeling sick, dizziness, headaches, lightheadedness, breathlessness and a general feeling of discomfort.

However, in line with the guidelines, it’s fine to perform some exercises lying on your back for a short period of time provided it feels comfortable and you don’t experience any of these symptoms.

Some women may find that propping themselves up can help them continue to exercise on their back. For example, using a pregnancy wedge, some pillows or a Pilates ball behind the shoulders.

Ultimately it’s about finding what feels right for you within the limits of the guidelines. "Lots of people are totally comfortable on their backs way beyond 16 weeks, and if it's not causing any symptoms, the person should be fine to be there for a short time," Grace says.

Mum-of-four Shakira adds: “In my first two pregnancies, I felt really comfortable on my back right up until the end of my third trimester. But with my twin pregnancy, at the start of the second trimester I already couldn’t lie on my back.”

Myth 4: You can’t run in pregnancy

If you were a runner prior to getting pregnant, it is safe to continue doing so as long as it still feels comfortable.

However, as a high-impact activity, symptoms such as hip and back pain and incontinence can pose a challenge for runners during pregnancy due to the extra weight of your growing bump.

"As soon as symptoms start, you need to reconsider how you are exercising and adapt," Grace says. This may mean reducing the length of time you run for, as well as taking the intensity down to a light jog or even a brisk walk.

She adds that such modifications may be beneficial towards the end of your pregnancy even if you are not experiencing symptoms, due to the increased pressure on your pelvis and pelvic floor. 

Myth 5: Cycling is too risky after the first trimester

Cycling can be a great way to contribute towards hitting the recommended 150 minutes of moderate intensity weekly activity throughout your pregnancy. Just be sure to keep your level of exertion at a level that passes the talk test.

However, given the increased risk of falling, it’s probably best to forgo any trails or busy city streets in favour of a stationary exercise bike instead.

Ash explains: "While high speeds or tricky terrain should be avoided, stationary cycling is gentle on your joints and an effective way to maintain cardio fitness. 

“Ride at an easy pace and intensity and make sure the bike is properly adjusted. Avoid leaning too far forward, listen to your body and stop if you feel discomfort." 

Make sure you've got a bottle of water with you to stay hydrated. You could also place a fan in front of your exercise bike to avoid overheating.

Myth 6: You shouldn't lift weights when pregnant

Weight training in pregnancy can be incredibly beneficial – and not just only because it prepares you for all the lifting you’ll be doing once the baby arrives. 

“Anyone who’s already a mother will know that you are constantly lifting throught the day: children, car seats, etc. So weight training is really encouraged in pregnancy,” says Shakira.

The advice differs depending on whether you lifted prior to falling pregnant or not

New to weights

If you didn’t lift weights pre-pregnancy, it’s best to build up slowly. Shakira recommends starting with forms of strength training that don’t involve weights, such as bodyweight exercises and resistance band workouts, before progressing to light free weights such as dumbbells.

Experienced in lifting weights

If you did train with weights before falling pregnant, it’s advisable to opt for lighter weights, especially as your pregnancy progresses. “I always advise my clients not to lift more than 50-70% of their maximum weight throughout their second two trimesters,” says Shakira.

Ditching the quick repetitions is also advised. “During pregnancy, I would always advise clients to lift slowly and controlled as opposed to working really quickly.”

Reducing the weight and speed of your workouts will help to avoid overexertion and injury, which pregnant people can be more prone to due to an increase in the hormone relaxin.

“The role of this hormone is to loosen the joints in and around the pelvis so that the pelvis can move and the baby can descend down the birth canal,” explains Shakira. “But the effects aren’t just isolated to the pelvis – they happen across all the joints in the body, causing them to be less stable and putting us more at risk of injury.”

You should also avoid lifting weights overhead towards the end of the second trimester and in the third. This is because of the way our posture changes as pregnancy progresses.

“As our bump grows the pelvis shifts out of alignment, which naturally puts a lot more pressure onto the pelvic floor, which is supporting not only the baby, but also amniotic fluid and placenta,” explains Shakira.

“Once the posture changes, weight bears more onto the pelvic floor muscles. Therefore in the later stages of pregnancy, I would advise lifting weights no higher than shoulder height to avoid overarching the lower back, which increased pressure on the pelvic floor. Instead, do movements such as lateral raises, bicep curls or weighted lunges.”

Myth 7: Swimming pool workouts aren't safe in pregnancy

Swimming is generally viewed as a fantastic way to workout during pregnancy, with many valuing the feeling of virtual weightlessness it gives expectant mums.

However, previous scare stories have given rise to an (unfounded) fear that swimming in chlorinated water can be harmful to unborn babies, potentially leading to birth defects.

This notion was debunked by a 2010 study of over 70,000 pregnant women. It concluded that swimming in pool water was not associated with adverse outcomes. In fact, the opposite was true, with the study concluding that women who swam in early and mid-pregnancy were less likely to give birth to babies with malformations than those who did not exercise. They also had a slightly reduced chance of preterm delivery.

Ash tells us: "Swimming and water workouts are fantastic options throughout pregnancy as the water supports your weight. The buoyancy of the water makes swimming very joint-friendly, allowing you to maintain strength and cardio fitness. Some great moves are walking laps, gentle water aerobics and gentle lap swimming."

You may, however, want to give hot tubs and jacuzzis a swerve during pregnancy, due to an increased risk of overheating, dehydration and fainting.

Myth 8: You can’t work your abdominals in pregnancy

Contrary to common belief, you can still continue to work your abs during pregnancy. However, it’s important to modify any abdominal work in a way that manages the pressure it creates in your core. 

“During pregnancy, your rectus abdominus muscles (AKA your six pack muscles) move away from each other to make space for your bump,” explains Hollie Grant, a pre and postnatal Pilates expert and the founder of The Bump Plan. “This causes the tissue between those two muscles, the linea alba, to stretch and thin.”

To prevent damage to this thinned and stretched tissue, she says it’s important to avoid aggressive ‘doming’ whilst performing core exercises. So what are the signs to look for? “The tummy goes pointy like a Toblerone as pressure is pushed out through the gap between your rectus abdominis muscles.”. 

Whilst soft doming is OK, Hollie says that hard doming should be avoided. “If it’s aggressive, very hard, and uncomfortable, it’s time to modify!” You can manage doming by making the exercises a little less intensive, or avoiding them completely if you find you can’t do them without doming occurring.

Of course, as pregnancy progresses most people will get to a stage where abdominal work is logistically impossible or too uncomfortable, or can’t be done without hard doming.

For this reason, Shakira argues that it can be helpful to focus on exercising the core as a whole, rather than the abdominals exclusively, to aid a healthy pregnancy and efficient postpartum recovery.

“I would always question not just what can you do, but what’s the most beneficial? And crunches and sit-ups are just not the most beneficial thing.”

She encourages exercises that target the deeper abdominal muscles, including the transverse abdominis, and the pelvic floor. “This will help us create a strong core that will support your whole body, the spine and your posture, without placing too much pressure on that weakened front abdominal wall.”

Static contraction exercises such as modified plank (performed on the knees), bird dog (where you extend opposite arms and legs from a hands and knees position) and bridges (where you lie on your back with your knees bent and raise your hips) are all great for targeting these muscles.

Myth 9: Pilates should be avoided after the first trimester

As a low-impact and low-to-moderate intensity activity, Pilates is a great way to continue moving throughout pregnancy. However, some Pilates moves will obviously become more logistically challenging – or outright impossible – as your bump grows, most notably in the second and third trimesters.

These include moves that involve:

These moves require special attention and modifications, as outlined below. As such, it’s best to attend a class (whether in person or online) that’s specifically designed for pregnancy, with a qualified prenatal Pilates instructor.

“That way, they can really ensure that any exercise you do is safe and will actually benefit you, whether that’s by making pregnancy more comfortable or making labour smoother,” says Hollie.

Pilates exercises performed on your front

For obvious reasons, anything that involves lying on your front should be avoided once it is no longer an option for you and your bump.

Pilates exercises that target the core

Moves that work the core such as roll-ups, ab curls and crunches are fine to continue with as long as your bump allows, but will typically require some modification.

“People might think that you can’t do crunches in pregnancy, but that’s outdated advice,” shares Hollie. “We now know that you should continue to do core work in pregnancy, and that’s one reason Pilates is so great for you.”

However, it is vital that you avoid aggressive doming, as outlined in point eight above.

Pilates exercises performed on your back

NHS advice states to avoid lying on your back for more than a few minutes when pregnant. However, you can continue to do Pilates moves that require you to lie on your back, says Hollie, so long as you limit how long you do them for and mix them up with other moves.

“For example, you could do one exercise lying on your back for a minute or two, but then change position and do something lying on your side, then something in standing,” she suggests.

As with all exercise, the key is to listen to your body, stop if anything feels uncomfortable or wrong, and seek advice if you’re unsure about how to continue.

Myth 10: Exercise will trigger preterm labour

Preterm labour is defined as labour that occurs before the 37th week of pregnancy, the point commonly referred to as ‘full-term’.

"While overexertion is not advised, regular exercise has not been linked to preterm labour," Ash says.

Indeed, research has confirmed that women who exercise moderately during pregnancy are no more likely to experience preterm labour than those who do not exercise.

The study of 2,059 healthy pregnant women also found that exercise could increase the chance of a vaginal delivery, and reduce the risk of developing conditions such as diabetes and high blood pressure during pregnancy.

And more recent research has suggested that exercise can actually reduce the chances of preterm birth.

Myth 11: Kegel exercises alone will maintain good pelvic floor health

You’ll hear a lot about the importance of pelvic floor exercises – also known as kegel exercises – during pregnancy. These are designed to help strengthen the pelvic floor muscles, which support the bladder, bowel and uterus, and are placed under increased pressure during pregnancy.

However, kegel exercises alone are just one piece of the pelvic health puzzle, and should ideally be practised in conjunction with other exercises that also help the surrounding muscles that support the pelvis to stay strong and flexible. 

“We don’t just need our pelvic floor to function when we’re sitting or lying down,” says Shakira. “We also want it to function when we’re doing everyday movements, so we want to replicate that with our exercise.” Exercises such as squats, lunges and bridges are all great for achieving this.

Meanwhile, Hollie points to single-leg exercises as another great way to strengthen your pelvic floor. Examples include single-leg deadlifts and scooter, where you stand on one leg and the other leg stretches out behind you, perhaps tapping the floor. 

Efficient breathing is also key in helping the pelvic floor to relax and release effectively. “Breathwork is a really helpful way to make sure that your pelvic floor is flexible, and not just strong,” Hollie says.

“When you breathe efficiently using the diaphragm (the inhaling muscle), the pelvic floor lengthens and stretches as you breathe in to manage the increased pressure that’s created in your core. Then when you breathe out, the air is blown out and the diaphragm relaxes, and your pelvic floor goes back to normal.”

The information on GoodTo.com does not constitute medical or other health advice or diagnosis and should not be used as such. Although GoodtoKnow consults a range of medical experts to create and fact-check content, this information is for general purposes only and does not take the place of medical advice. Always seek the guidance of a qualified health professional or seek urgent medical attention if needed.

Pregnancy exercises can keep you happy and healthy throughout all of your trimesters, but you may be wondering what activities you can do safely - and what to avoid.

The NHS confirms that exercise in pregnancy is good and safe for you and your baby. Not only does it help to manage pregnancy weight gain, but it also helps prepare your body for the stages of labour. "Exercise during pregnancy can keep you energised and strong enough to carry a baby," says certified pre- and postnatal trainer Anna Kaiser, "Elevating your heart rate will help stimulate blood flow, reduce inflammation, increase energy and beat those baby blues, as long as you don't push yourself beyond what you're used to."

Remember, it's likely that your energy levels and mood will fluctuate during your pregnancy so it’s important to be mindful of how you are feeling on any given day, but overall, staying fit and well is really important for both mother and baby in all three trimesters.

And, there are specific activities you should avoid in order to stay safe whilst exercising in pregnancy. These include anything that risks ‘bumping the bump’ (such as contact sports or those with a higher risk of falling), as well as scuba diving and exercising at high altitude or in extreme temperatures.

5 best pregnancy exercises 

1. Swimming

How to swim in pregnancy safely: You can generally swim throughout pregnancy for as long as you feel able and, according to research, it’s one of the safest forms of exercise during pregnancy. Breast stroke is a good swimming style because it opens and strengthens your chest. This prepares you for when you need to control your breathing in labour. Plus it opens your hips and encourages flexibility of the pelvis. Just remember to keep your back and neck straight in order to protect your back. If you have difficulty, use a float under each arm or under your chest. Do as many lengths as you can but stop if you feel tired. 

Get the benefits: The hydrostatic pressure of the water helps to reduce swelling, improve the circulatory and respiratory system and lower blood pressure, and because it’s low-impact, there’s minimal stress on the joints.

2. Pilates

How to do Pilates in pregnancy safely: If possible, attend a class that is specifically designed for pregnancy with an instructor who is qualified to teach prenatal Pilates. This way you will know that all the moves are safe for pregnancy, and that you’re getting the most from the class.

Pre- and postnatal fitness expert Hollie Grant told us, “If you join a generic class, you might find that there’s a few times that the instructor says, ‘you can’t do this exercise, or sit this one out’ - particularly if it’s something lying on your back." 

You’ll also need to be mindful of modifying any moves that create pressure in the core, says Hollie, paying particular attention to something known as ‘doming’. This occurs when increased pressure is placed on the linea alba, the band of connective tissue that runs down your midline and naturally stretches during pregnancy as your ab muscles — the rectus abdominis — separate. "The tummy goes pointy like a Toblerone as pressure is pushed out through the gap between your rectus abdominis muscles,” she Hollie. 

While this separation of the so-called ‘six-pack muscles’ (known as diastasis recti abdominis) is quite normal and common, any movement that causes hard doming should be modified accordingly. “If the doming is aggressive, uncomfortable and hard to the touch, it's worth regressing an exercise to reduce your risk of a hernia,” Hollie advises. Again, a qualified prenatal Pilates instructor can ensure you continue to practise safely.

Get the benefits: As a low-impact, moderate-intensity workout, Pilates is a great option during pregnancy. “Pilates helps maintain or build strength in the body that really helps as your body changes through pregnancy,” says Hollie. 

The benefits, she says, include keeping the core, glutes and lower back active – all of which can support a healthy, happy pregnancy. “I also really like the mind-body connection,” she adds. “With Pilates you have to really concentrate, so it might be twenty minutes or an hour where you’re just thinking about how your body feels, rather than thinking about all the things that come with becoming a mum.”

Additionally, research published in the journal BMC Pregnancy and Childbirth suggests that doing Pilates when pregnant can actually significantly reduce the pain experienced during labour and even "increase maternal satisfaction with the childbirth process."

3. Yoga

How to do yoga in pregnancy safely: As with Pilates, it’s best to attend a specialist pregnancy yoga class with a prenatal-trained instructor. Similarly, pay special attention to moves that work your core and pelvis, or those that require you to lie on your back.

With all moves, it’s also important not to overstretch in order to avoid injury, which is more common during pregnancy thanks to the body producing more of the hormone relaxin. “It prepares the body for childbirth by relaxing the ligaments around the joints,” explains Rosie Stockley, an ante and postnatal exercise specialist and the founder of video workout platform Mamawell. “It’s particularly useful in the pelvis, but can make other joints less stable."

Get the benefits: Studies also show that prenatal yoga may result in less labour pain, a shorter labour and a reduced risk of premature labour. 

Yet pregnancy yoga specialist Clare Maddalena believes it’s the mental benefits that mums feel the most. Pregnancy yoga can give you the time to come to terms with the many changes pregnancy brings, whilst readying yourself for labour.

4.Pelvic floor exercises

How to do pelvic floor exercises in pregnancy safely: Pelvic floor exercises themselves are relatively straightforward to do. They involve contracting your anus, vagina and urethra at the same time, holding for a short time, and then releasing.

However, there are plenty of exercises that work the pelvic floor when you’re not even thinking about it, and as such are great to do during pregnancy. Pre and postnatal exercise specialist Shakira Akabusi, author of The Strong Like Mum Method book (Amazon, £15), suggests moves that engage the whole core, such as bridges, glute kickbacks, lunges and squats. 

Trainer Anna, founder of Anna Kaiser studios, also highlights the need to breathe correctly in order to make pelvic floor effective. “Many of us rely on our secondary breathing muscles in our neck and shoulders, but it is integral during pregnancy that we focus on dropping our breath into our diaphragm to condition our transversus abdominis [deep ab muscles] and pelvic floor muscles,” she says.

"Posture is key. Start by sitting or standing tall, with your shoulders over your hips. Sitting on a Swiss ball can help find the correct position", Anna shares. "With proper posture, put your hands on your belly. On your inhale, fill your belly up in your hands and then pull your belly button in as you exhale.”

Get the benefits: As the set of muscles responsible for supporting the uterus (as well as the bladder and bowel), it’s no surprise that the pelvic floor comes under increasing strain during pregnancy – which, in turn, can result in stress incontinence (urine leaks caused by pressure on the bladder, such as by sneezing or jumping).

Research has confirmed that pelvic floor exercises can help prevent such leaks, both during pregnancy and during the early post-partum stage, and the NHS recommends all pregnant women practise them whether you experience stress incontinence or not.

5. Running and walking

How to do running and walking in pregnancy safely: Whether running or walking, it’s important to stretch before you head out to ensure you don’t pull any muscles. If you ran prior to pregnancy, it’s fine to continue provided it feels comfortable for you. Shakira says: “You can continue running during pregnancy if your core is used to managing the impact, but there are modifications that we need to make and additional exercises we can do to make sure we’re supporting the body.”

These include managing the pace of your runs in order to stick to a moderate intensity, and adding whole-body strengthening exercises to the mix in order to support a strong core, back and pelvic floor. It’s also important to stick to flatter terrain to minimise the risk of falls. If you didn’t run before pregnancy, brisk walking is a great alternative. Just be sure to apply the same principles of intensity and strength training.

Get the benefits: Running can be a great way to tick off some of those 150 minutes’ worth of moderate weekly exercise. Indeed, commenting on a research that found no negative effects of running whilst pregnant, 

Professor Janice Rymer, Vice President for Education at the Royal College of Obstetricians and Gynaecologists (RCOG), said: “We recommend that all women take part in regular exercise during pregnancy as it can help to reduce fatigue, lower back pain, varicose veins, swelling of the ankles, and feelings of stress, anxiety and depression. “This new study shows that, in the majority of cases, it is safe for both the mother and the baby if a woman who runs regularly continues to do so during her pregnancy.”

Of course, some days lacing up your running shoes might be the last thing you feel like doing, particularly in the first 12 weeks of pregnancy. “Instead, a brisk walk may be perfect,” says Rosie.

Pregnancy exercises to avoid or modify

It's essential that pregnant women avoid anything that may put them or their baby in harm's way. That includes any activity that risks ‘bumping the bump’, along with specific sports and activities as detailed below.

• Contact sports: Activities such as martial arts, football, rugby, squash and hockey all carry a risk of impact.
• Activities that risk falling: This includes pursuits such as horse riding, cycling, skiing and gymnastics.
• Scuba diving: This is inadvisable for pregnant women due to the risk of decompression sickness or gas embolism.
• Exercises at high altitude: Avoid working out at or above 2,500m above sea level until you have acclimatised, due to the risk of altitude sickness.
• Exercises in extreme heat: Including Bikram yoga – experts agree that pregnant women should avoid raising their core body temperature to this degree.sickness.
• Exercises done lying on your back: After 16 weeks, you should avoid lying on your back for prolonged periods, as this can put pressure on the vena cava, a large vein that carries blood to the heart. It’s therefore best to keep these exercises to a minimum, and stop if you feel sick, lightheaded or dizzy.

Can I hurt my baby by exercising?

The NHS says that exercise is not dangerous for your baby, but if you're in doubt at any point during your pregnancy, you should consult your maternity team.

If you’re exercising in a ‘normal’ manner, then there shouldn’t be any risk of harming your baby, says Rosie. "You’ll want to be careful of any direct impact. So, avoid workouts that could involve you getting hit in the stomach, or falling over – such as falling off a bike," she warns. "Extreme straining or holding of breath should be avoided, so don’t start lifting really heavy weights during pregnancy."

If you want to join an exercise class that isn’t specifically for pregnancy, check first that your instructor is trained to teach pregnant women.

When should a pregnant woman stop exercising?

You can keep going with your exercise routine, provided you follow the guidelines and adapt your workouts to suit your body’s changing needs and energy levels.

However, you should always stop any exercise during any stage of your pregnancy if you experience pain, bleeding, dizziness, nausea, an abnormally elevated heart rate or any other unusual symptoms, such as lack of normal foetal movement, and seek immediate medical assistance.

Dr. Dawn adds that you should only exercise in a way that works for you. It’s incredibly important to listen to your body. “If it hurts, don’t do it,” she advises.

“When you are pregnant, if it feels wrong it probably is. So stop and take advice from your midwife, doctor or, if you are a member of a gym or sports group, the trainers. You may not need to give up all exercise but you may be advised to alter your schedule or try some different activities."

The information on GoodTo.com does not constitute medical or other health advice or diagnosis and should not be used as such. Although GoodtoKnow consults a range of medical experts to create and fact-check content, this information is for general purposes only and does not take the place of medical advice. Always seek the guidance of a qualified health professional or seek urgent medical attention if needed.

Making the return back to running after giving birth might have you questioning, am I ready? 

Postnatal exercise should be planned carefully, especially when considering high-impact workouts, such as high intensity interval training (HIIT) or running. First, there are changes to your body that occur after giving birth, so it’s recommended waiting for your six-week check-up before attempting any kind of exercise again.

But with running, you need a gradual and graded approach, and the NHS advice on returning to running after having a baby recommends waiting at least 12 weeks after giving birth. Having the time to exercise and give yourself a break is the ultimate self-care when you become a mum, but if you don't have that option, running with a pram could be more suited to your lifestyle, and our parent tester recommends the Baby Jogger Summit X3 pushchair to help parents stay active once their baby is here.

We've consulted with the experts on postpartum running and pelvic floor health to ensure you're fit and well to start running after having a baby.

Running after having a baby guidelines

Running is a high-impact form of physical activity, so a gradual and graded approach is recommended. in its return. Running requires lower body strength and pelvic floor control, so it's advised to follow NHS postnatal return to fitness plan.

• Guidelines after a vaginal birth: If you’ve had a healthy pregnancy and vaginal delivery, most people should be able to build up to returning to running after 12 weeks, ensuring you've answered 'yes' to the test questions in the NHS fitness plan.
• Guidelines after a c-section: The same advice applies of waiting after 12 weeks before you start running again, but some people might need longer, so be sure to consult your GP before doing any postnatal exercise if you've undergone a c-section or experienced a complex pregnancy.

What’s the difference between a vaginal and c-section birth for recovery?

After a vaginal birth, returning to running is typically faster (but it's not recommended to start this high-impact exercise before 12 weeks), while women who have had a c-section may require more time to recover and heal properly due to the procedure.

Whether you've had a vaginal birth or c-section, your pelvic floor will have been affected, meaning you may leak when coughing or sneezing or experience reduced sensation in your vagina. “The pregnant body goes through changes that have a dramatic impact on strength, endurance, posture and the body’s ability to safely absorb the ground reaction forces that are necessary for a safe return to running,” explains doctor of physiotherapy Heather Jeffcoat. Returning to running, or any impact sport, should not occur until at least 12 weeks postpartum, and only after an initial series of low impact exercises have been completed leading up to that, she adds.

Understanding your body postpartum

New mums should be aware of the importance of understanding their bodies postpartum, including changes, recovery and seeking support for physical and emotional wellbeing.

Hormonal changes

Your body will go through many changes after birth and new mothers should expect hormonal shifts after they give birth. Oestrogen levels typically resume six to 10 weeks post-delivery but may be delayed during breastfeeding. In some cases, the return to normal might take a few months after breastfeeding has stopped. Heather, who is also on the Advisory Board of the International Pelvic Pain Society, tells us: “It's essential to consider the intensity of exercise when returning to running [while] maintaining breastfeeding. Low to moderate intensity exercise is recommended, as high-intensity exercise can increase lactate levels in milk, leading to sour milk. If mums are engaging in high-intensity exercise, breastfeed or pump right before to minimise the increase of lactate that occurs in the milk supply with high-intensity workouts.”

Joint laxity

Relaxin is a hormone that helps relax muscles and ligaments, particularly during pregnancy, allowing the body to adapt to changes and prepare for childbirth. “We should be considering that relaxin is still in the woman's body after delivery and that she is still in a period of time where her joints are more susceptible to injury,” explains Heather. Therefore, a thoughtful return to running program should be implemented in order to prepare her for a safe transition at 12 weeks, she adds. 

Heather highlights a 2019 study that compared the biomechanical changes of runners pre-pregnancy (or at least less than 14 weeks gestation) and postpartum. She explains: “At six weeks, postpartum subjects had decreased trunk and pelvic rotation, and running speed, with increased step width and stance time, compared to pre-pregnancy measurements. They also found a compensatory pattern of decreased motion in the hips with increased motion at the knee.” These changes likely occur because there’s a natural decrease in stability, leading to shorter and smaller movements. 

Pelvic floor considerations

Your pelvic floor muscles change during pregnancy to support the growth and development of your baby. Then, the NHS states that your pelvic floor muscles stretch during labour causing them to weaken. While your GP might inspect things like blood pressure and stitches (if you had a c-section), postpartum trainer Margaret Barschow recommends seeking a pelvic floor physical therapist for a thorough assessment. The founder of Margo’s Low Impact Health Club told GoodtoKnow: “Pelvic floor physical therapists can evaluate the strength and coordination of your pelvic floor muscles. This is extremely pertinent to running as it’s a high-impact exercise. This means with a weak pelvic floor, mums can be in danger of weakening the muscles further or, at its worst, prolapse.” Margo recommends the exercises below to strengthen your pelvic floor.

Exercises for the pelvic floor

• Pelvic tilts: Lie on your back with knees bent and feet flat on the floor. Inhale and as you exhale, tilt your pelvis upward, engaging your core. Hold for a few seconds, then release. Repeat for 15-20 reps.
• Bridge exercise: Lie on your back with knees bent and feet hip-width apart. Lift your hips toward the ceiling, engaging your glutes and core. Hold at the top for a few seconds, then lower back down. Repeat for 15-20 reps.
• Side-lying leg raises: Lie on one side with your bottom leg bent for support. Lift the top leg while keeping your toes pointed forward. Lower the leg back down without letting it touch the bottom leg. Repeat for 15-20 reps on each side.
• Bird dog: Start on your hands and knees in a tabletop position. Extend your right arm forward and left leg backward simultaneously. Engage your core and hold for a moment before returning to the starting position. Repeat with the opposite arm and leg. Continue alternating for 15-20 reps on each side.
• Deep squats: Stand with feet shoulder-width apart. Lower into a deep squat, keeping your chest up and weight in your heels. Engage your core and glutes as you return to the starting position. Repeat for 15-20 reps.

Start slowly

After giving birth, women need to ease into exercise to help prevent muscle strains and support gradual recovery. 

Begin with walking

When working towards a running regimen postpartum, it’s important to start slowly and listen to your body. Margo advises: “Begin with walking – five-minute increments can even be done with the baby in a pram.” Pelvic tilts, heel slides and glute bridges are also good exercises as your body adjusts and strengthens. Think gentle movement, instead of light workout, Margo adds.

Gradual progression

For some women, even walking could be a challenge after giving birth. By beginning with short walks of five minutes as Margo suggests, you can then progress as tolerated. “Gradually reintroduce running by starting with short bouts of jogging interspersed with walking. Progressively increase the running time and intensity as your body allows, and avoid pushing yourself too hard, too soon.”

24-week postpartum running programme

Assuming you have clearance from your GP to start running, following a postpartum running programme is a great way to track your progress. 

• Weeks 1-6: Recovery phase: Focus on gentle activities like walking and gradually increase duration as comfort allows. The pelvic floor exercises and gentle stretches above will be beneficial.
• Weeks 6-10: Low-intensity running: Start with short, light jogs. Pay attention to your body, ensuring there's no discomfort. Integrate pelvic floor exercises and core-strengthening moves.
• Weeks 10-16: Building stamina: Gradually increase running time and intensity. Include pelvic floor exercises and start incorporating bodyweight exercises for overall strength.
• Weeks 16-20: Moderate intensity: Continue progressing your running routine. Include intervals for variety. Strengthen core and lower body with exercises like squats and lunges.
• Weeks 20-24: Increased challenge: Introduce longer runs and more challenging workouts. Include cross-training for balanced fitness. Pay attention to any signs of fatigue or discomfort.
• Weeks 24 and beyond: Full return to running: Assuming you feel comfortable and have no complications, resume a regular running routine. Keep incorporating strength training and listen to your body for optimal recovery. Remember, individual recovery varies, so adapt the program based on your comfort and postpartum experience.

Listening to your body

Rest and recovery is paramount before returning to running, so when something doesn’t feel quite right, or you’re in pain, you should stop what you’re doing and go and get it checked out. Heather, who is also the founder of Femina Physical Therapy, says: “Look for signs of pelvic floor dysfunction, which include bowel or bladder incontinence (accidental leakage), involuntary passing gas with activities (including coughing, sneezing or laughing), painful bowel movements or urination (not related to an infection), painful intercourse (or tampon use) and/or a pressure and/or heaviness feeling in your pelvis, vagina or rectum, which could be a sign of pelvic organ prolapse.” 

Stay hydrated

Be sure to stay properly hydrated, start slowly and do not ramp up the intensity of your runs too quickly. NHS guidelines say that this is will ensure you continue to have a satisfactory supply of milk but the quality and composition of your breast milk will not be affected by the exercise. You don’t need to follow a specific way of eating if you’re breastfeeding, just a healthy, balanced diet that includes five portions of fruit and vegetables a day, plenty of fibre-rich foods, such as wholemeal bread and pasta, as well as beans, fish, eggs and lean meat for protein.

When it comes to hydration, the NHS recommends drinking plenty of fluids when you’re breastfeeding – water, low-fat milks, low-sugar or sugar-free drinks all count. Some research has found that women can lose up to five percent of their bone mass while breastfeeding as mothers experience an increased demand for calcium to produce breast milk, which can affect bone density, so calcium-rich foods, such as milk, cheese and yoghurt are good sources.

We spoke to the following experts 

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Juggling the demands of motherhood often leaves little room for something that will make you feel your best, like a workout, but exercise needn't be time-intensive, as you can do these expert-recommended workouts from home.

Finding the workout that's right for a busy mum, like yourself, will depend on your pre-baby workout routine – perhaps you were a die-hard HIIT workout fanatic and now you're looking into the logistics of running with a pram, or maybe you just want to switch off with no reps to count or form to watch using the viral TikTok 12-3-30 workout. And remember, fitness isn't just about your physical body – it's a chance to do something for yourself, whether it's a 15-minute workout in the front room while your baby naps or a regular run to help you reach your Couch to 5k goal. The mental health benefits of exercise after pregnancy have been well-documented too. According to a study published in the American Journal of Maternal/Child Nursing, women who returned to exercise postpartum were more likely to report a feeling of positive wellbeing, compared to those who didn't exercise after they had given birth.

Westfield Health physical wellbeing expert, Jon Booker, says that enjoyable exercise can be the perfect antidote to stress and anxiety. "The one thing I recommend for parents is a quick five-minute workout to get your heart pumping. You can do these at home and can pick from a range of different exercises. Whether you're into yoga, power walking, ab workouts, samba, or HIIT, you’ll be able to find something that you enjoy." Choose from the workouts below that have been hand-picked create a guide that resonates with the realities of motherhood.

Best for relieving stress

A common response to stress is shallow breathing but when you're relaxed, you tend to breathe slowly, allowing your diaphragm to move freely and using your lungs completely. Founder of the Transformative Movement Method, Vanessa Michielon, PhD, tells GoodtoKnow: "By learning how to consciously control your breath, slowing it down and deepening it, you have the opportunity to alter your entire physiology, communicate to your brain that you are safe and induce a relaxation response. Slow breathing with a focus on the diaphragm stimulates the Vagus Nerve, which activates the parasympathetic (rest and digest) state of your nervous system and helps counteract the stress response, shifting you into a calmer state."

Elongating the exhalation

Sit comfortably or lay on your back, and close your eyes if you wish. As you inhale, bring awareness to the flow of air entering your nostrils and filling your whole chest, all the way down the bottom of your lungs where your diaphragm is. On the exhalation, follow the reverse journey of the air leaving your lungs and exiting through your nose (or mouth if it helps in the beginning). As you keep on practicing, allow the breath out to become slower and lighter, taking as long as possible to fully empty your lungs, but making sure you are not forcing the action. For instance, if you are breathing in for 4 seconds, try and breathe out for 6.

Elongating the out-breath is one of the most powerful and effective techniques to manage stress, as every time you exhale there is a natural slowing down of your heart rate and a whole body relaxation response kicks in, so the longer you make your out-breath, the stronger this calming effect is.

Coherent breathing (Sama Vrtti)

This is a widely researched form of breathing originating in Ancient India, which involves taking long slow breaths, about five per minute, maintaining an even length during the inhalation and the exhalation.

Find a comfortable position, laying on your back or sitting. To begin with, inhale through your nose for 4 counts and exhale for 4 counts. After a while, see if you can breathe in and out for 5 seconds and ultimately for 6. Of course, the length can vary based on your current lungs capacity and experience, so feel free to adapt it to a point that feels relatively comfortable, it shouldn’t generate more stress!You can also place one hand on the abdomen and one on the chest: with this tactile feedback it can be easier to allow the lowest part of the ribcage to move freely instead of trapping the breath in the upper chest. 

Best for building strength

Strength training serves not only as a form of rehabilitation, but also contributes to the healing process of childbirth. It strengthens and safeguards our joints, enhances posture and improves balance when the proper form is used. Amanda Place, personal trainer and pre and postnatal exercise expert, says: "This workout routine can help you build stronger muscles, increase your range of motion, improve your posture and reduce the risk of injury. Each move should be completed for three sets but if you’re short on time, do one set of each to make it an eight-minute blast."

Squats

Squats are one of the most effective exercises for building lower body strength, specifically targeting the glutes, quadriceps, and hamstrings. Squats can improve your balance, stability and bone density and reduce the risk of osteoporosis.

1. Stand with your feet shoulder-width apart, and lower your hips down and back, as if sitting in a chair.
2. Keep your knees in line with your toes and your chest lifted, and then stand back up. Repeat for three sets of 10 reps.

Lunges

Lunges are another lower body exercise that can help improve strength and mobility. Lunges primarily target the glutes, quadriceps, and hamstrings, but also engage the core muscles for stability.

1. Start in a standing position with your feet hip-width apart.
2. Take a big step forward with one foot, bending both knees until your back knee nearly touches the ground.
3. Push through the front foot to stand back up, and then repeat on the other side. Do three sets of 10 reps on each leg.

Deadlifts

Deadlifts are a full-body exercise that primarily targets the back muscles, glutes, and hamstrings. Additionally, deadlifts can improve grip strength and overall mobility.

1. Stand with your feet hip-width apart and place a set of dumbbells in front of you.
2. Bend your knees and hinge at the hips to lower down and grab the weight, keeping your back straight.
3. Stand back up, lifting the weight with your legs and glutes, and then lower the weight back down to the ground. Repeat for three sets of 10 reps.

Overhead press

The overhead press works the deltoids (i.e., your shoulder muscles) and is great at building strength in this area. It also engages the triceps and upper back muscles, making it a great move to improve the ability to do functional tasks such as placing an object on a high shelf or lifting a heavy suitcase.

1. Begin by standing with your feet shoulder-width apart, and the dumbbells resting on your upper chest.
2. Keeping your core engaged, press the dumbbells overhead by extending your arms straight up.
3. Slowly release by bringing the elbows out to a 90-degree angle and repeat for three sets of 10 reps.

Press ups

Press ups are a classic exercise that can build upper body strength, specifically targeting the chest, shoulders, and triceps. Additionally, push-ups engage the core muscles for stability and can improve overall upper body mobility.

1. Start in a plank position with your hands shoulder-width apart and your feet hip-width apart.
2. Lower your body down towards the ground by bending your elbows, keeping your body in a straight line, and then push back up to the starting position. Repeat for three sets of 10 reps.

Plank

Planks are a core exercise that can improve overall stability and posture and reduce the risk of back pain. Planks target the abdominals, back muscles, and shoulder muscles, helping to build overall core strength. For complete beginners, try our 30-day plank challenge to strengthen your core and tone up postpartum.

1. Start in a push-up position with your hands shoulder-width apart and your feet hip-width apart.
2. Hold your body in a straight line from your head to your heels, engaging your core muscles to keep your body stable. Repeat for three sets of 30 seconds.

Best for Pilates beginners

De-stress, increase your flexibility and soothe sore muscles with this Pilates workout from Gemma Folkard, Pilates Instructor and Founder of Shape Pilates.

Mermaid side stretch and rotations

1. In a seated position, bring the legs into right angles, with the left knee in line with the left hip, externally rotate and the right leg behind, internally rotated.
2. Start by taking a gentle rock back and forth to ease into the hips. Then allow the back hip to sink down into the mat whilst still maintaining a lengthened spine.
3. Take a side bend over to the left, pressing into the right site bone and making sure the shoulders are away from the ears. Take 3-6 or these.
4. Now take the side bend but this time rotate towards the mat and place your right hand down. Adjust your left hand as needed.
5. Drag your chest through your arms into an extension, maybe coming up onto the finger tips. Don’t worry about your sit bones staying on the mat. Continue with this movement, which is very similar to cat/cow.
6. Push the mat away to flex and imagine dragging it towards you to extend. Repeat around 6-8 times and then reverse out of it, spiralling the ribs back into the side bend and up to seated.
7. Take a counter stretch the other way. Switch the legs and repeat.

Shoulder bridge

1. Lie on your back, arms down by your sides, palms down. Your feet are parallel, slightly towards the bottom and around fist distance apart, and your neck is long and the chest open.
2. Take a smooth breath in and feel the back and side of the body expand. On the exhale, start to curl the tailbone under and roll the hips up. Articulate the spine, bone by bone just until you hit the bottom of the shoulder blades. You should be in a long diagonal line, with the ribs just lower than the hips.
3. Sweep the arms behind you to stretch and start to melt the spine back towards the mat, again bone by bone. Come back to the starting position and repeat 5-8 times, really focusing on the breath with the movement.

Leg circles

1. Lying down on your back, extend your left leg (or keep it bent) and press your arms by your sides, palms down, chin up.
2. Bring the right knee over the hip and relax the calf and foot so they are floppy. Circle the thigh bone as if you’re drawing circles on the ceiling, whilst keeping the other leg still and parallel.
3. The aim is to isolate the right hip and massage into the joint. Circle one way slowly around 4 times and then reverse it. Repeat on the other side.

Roll downs

1. Start standing with parallel feet about fist distance apart and soft knees. Take a moment to notice the weight through your feet and allow the shoulders to relax.
2. Bring the arms to shoulder height, palms down, and start to dive up and over forwards. This is a spine stretch rather than a hamstring stretch, so soften the knees and try not the hinge from the hips.
3. Instead, round the spine and keep the biceps in line with the ears. Stretch forwards pulling the abdominals back and the tailbone under.
4. Recover back up, imagining the back of your hips pulling down towards your heels. Repeat this 3-6 times and on the last one allow yourself to hang, grabbing onto the elbows, swinging side to side, nodding the head and decompressing the spine. Take a moment for some smooth breaths in and out, before you slowing and gently roll back up.

Best for no equipment

For an all-round workout, we will do a variety of exercises to target both upper and lower body strength. Personal trainer and founder of The Wellness Primer, Ciana Glynn tells us: "As a beginner, you can start with bodyweight exercises and as you progress, feel free to add weights or a resistance band to make it more challenging."

Squats

1. Stand with your feet shoulder-width apart. Feet straight or pointed slightly outward at a 90 degree angle, whichever is more comfortable.
2. Tighten your abdominal muscles (work your core) as you lower your body, bending your hips and knees simultaneously (imagine you are sitting into an imaginary chair).
3. Keep your chest up, head looking straight ahead, and don't let your knees extend beyond your toes.
4. Go as low as you comfortably can, thighs parallel to the ground and rise back up slowly, pushing through your heels to start position. Maintain a neutral spine throughout the movement.

Lunges

1. Stand with your feet hip-width apart and your hands on your hips, or I prefer to interlock my fingers with my hands position to help my form throughout exercise.
2. Take a step forward with one foot, landing heel to the ground. Ensure that your front knee is directly above your ankle, your back knee hovering just above the ground.
3. Lower your body by bending both knees until your back knee is almost touching the ground. Keep your back straight, engage your core and keep check that your front knee does not go over your toes. The back knee should be faced towards the ground without touching it.
4. Push back off the front foot to return to the starting position. Bringing your feet back together, repeat the lunge on the opposite leg, alternating between legs.

Push ups

1. Start in a plank position with your hands placed shoulder-width apart. Your wrists should be directly under your shoulders, and your body should form a straight line from head to toe.
2. Engage your core muscles and continue to look straight ahead to maintain a stable position. Point your fingers forward or slightly turned out, whichever feels comfortable.
3. Keep your elbows tight, bend elbows and lower your chest towards the ground. Keep your body in a straight line, lower until your chest is just above the ground or as far as you can go remaining in control of movement.
4. Push back up through the palms of your hands, extending your elbows to return to the starting position, fully extending your arms without locking your elbows. Inhale as you lower your body, exhale as you push back up.

Tricep dips

1. Sit on the edge of the table/ couch making a box shape with your body and feet, your hands tightly gripping to the edge with close grip to body, fingers pointing forward.
2. Keep your feet flat on the ground, box shaped body with and knees bent roughly 90-degree angle.
3. Lower your body by bending your elbows until they form a 90-degree angle. Push through your palms to extend your elbows and return to the starting position.
4. Keep your back close to the table as you move, lifting yourself up and down working your triceps without letting shoulders shrug.

Russian twists

1. Sit on the floor with your knees bent and feet flat on the ground.
2. Lean back slightly, keeping your back straight, until you feel your core engage.
3. Lock your fingers bringing your hands together in front of you, lift your feet slightly off the ground, keep your core engaged, and twist to one side.
4. Bring your hands back to the centre without stopping and then twist to the opposite side.
5. Repeat the twisting motion from side to side, hands interlocked and touch the mat either side to count as a rep.

Wall sit

1. Similar to a squat, rest your back against the wall but make more of box shape in squat position as a nice way to finish off a workout.
2. Give your personal best or try 60 seconds with 30 seconds rest between each round.

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Running with a pram is a great way to gain a sense of doing something for yourself after having a little one. 

Postnatal exercise will look different for every new mum – for some, it’s some gentle yoga while others are keen to clock up the miles putting their Baby Jogger Summit X3 pushchair to the test. “Buggy running gives your baby much needed fresh air, allows you to make the most of a nap if they’re young enough to still sleep in the day, and if they’re a bit older, gives them a chance to see any number of interesting things to see on your routes,” says mum-of-three and experienced buggy runner Claire Gleave. 

The NHS advises that you wait until after your six-week postnatal check before doing high-impact exercise (such as HIIT or running) during which your GP should monitor your blood pressure and see how you’re doing generally. Once you have the all-clear, getting back into an exercise routine should be a joy – and bring a myriad of health benefits, too. For one thing, postnatal exercise has been proven to reduce postpartum depression, according to research published in the National Library of Medicine. Here, we explore the benefits and practical tips for parents who are eager to pound the pavements with a baby on board.

Running with a pram tips

1. Always lock the front wheel

Whether you’re running on roads or pavements, you never know what might be on the ground that could cause your buggy to wobble and tip. You’ve got precious cargo on board, so locking the front wheel will ensure that your baby’s safety is your number one priority. “Likewise, if you’re running downhill, it wouldn’t take much for the wheel to spin causing an accident,” warns Claire. “The locking of the front wheel also gives you a lot more stability on both uneven surfaces in the event of you encountering something unexpected on the floor en route.”

2. Strap your wrist to the buggy

You wouldn’t run without your baby strapped in – and ensuring that you’re attached to the buggy is going to add that extra element of safety. “[A wrist strap] is essential in preventing your baby going anywhere without you and gives you much more control in the event of an accident,” Claire explains. Plus, it also gives you the security to push with one hand while swinging your free arm to help propel you forward, she adds.

3. Find a safe route

A suitable running route to take your baby would be a clear concrete path so you can push the buggy with ease. Busy roads and country lanes are best to avoid where cars might unexpectedly come flying past. Big parks are ideal for running with a pram because their routes are usually flat with a wide path. And if you’re not sure if a route will be suitable, do a slow walking test ride so you can see. It’s worth having a little bell on the buggy to let people know you are coming, adds Claire.

4. Time your runs with their naps

Sure, some days the thought of getting dressed is too exhausting, but on the days you have more energy, going for a run while your baby naps is a good way for you to make the most of their routine. “The fresh air will often send the most ardent nap refuser off to sleep and it’s a great way for you to get a bit of headspace to listen to a podcast or your favourite music, uninterrupted,” says Claire.

5. Be aware of the weather

Any kind of high-intensity exercise is bound to make you want to take off your layers, but remember that your baby will hardly be moving and they’ll need the right clothing, whether it’s hot or cold outside. “Always make sure they’re wrapped up – a great investment is something like a sheepskin footmuff which allows you to not have to layer up your baby too heavily, and have the added benefit of being able to remove the top layer so your baby can just lie on the bottom layer on warmer days, keeping them cool and comfortable,” Claire suggests. On sunny days, always make sure your baby has a cap and sunscreen on, and if they’re a bit older, you could consider getting them a little pair of the best kids' sunglasses too, Claire adds.

6. Wait until they’re the right age

Once you have the all-clear from the doctor to exercise, it can be tempting to strap your baby in the buggy and go running with them, but it’s advised you wait until they’re six months old as they’ll have more control of their head at this age. “Even with the best suspension, they will get bounced around, so head and neck control are important,” Claire reiterates.

7. Don’t be tempted to use a car seat

As a mum, you’ve probably become a pro at time- and money-saving hacks but on this occasion, it’s a big no-no to double up your car seat for your run with your baby – it won’t keep them safer. “While they are crash safe for cars, they sit high and heavy on a pushchair, changing the centre of gravity in your buggy and making tipping more likely,” warns Claire.

8. Wear the correct trainers

The last thing you need is an injury or niggle, so ensure you have supportive running shoes to counterbalance the resistance of the pram, as well as bouncy cushioning for shock absorption for the varied terrain as well as hard road surfaces.

9. Maintain good posture while running

Do not slouch over the pram with the pram or push too far ahead, this will put a lot of unnecessary pressure on the lower back. Keep it close with softly bent elbows, handles sitting around the height of the belly button.

10. Make it fun for them

There'll be days when your baby will be happy to take in all the sights and sounds of your running route, but on other occasions, they might be more unsettled – and wanting cuddles from mummy. Don’t fret, because a good old fashioned toy can be clipped on to the pram to keep them entertained. This 2-pack of Non-Slip Buggy Clips are perfect for hands-free entertaining, and have one-hand opening so you can keep control of the buggy with the other. If they’re a bit older, Claire suggests getting a good phone case so they can watch TV programmes or YouTube while you run – there’s no judgement from us on this one.

11. Be prepared

Keep all the essentials where you can see them – and within easy reach – by using this super-handy Storksak Stroller Organiser Luxe Scuba, you won’t have to stop for snacks or drinks if your baby needs something.

Fitness professional Haylene Ryan Causer says there are a few factors to consider when shopping for a running pram. Work your way from the bottom to the top: “Three-wheel jogging prams are better designed for running, with one wheel at the front to allow better manoeuvre ability,” states Haylene. That’s because the wheels are air-filled which allows for better shock absorption and a more comfortable ride for your baby.

The same goes if you’re looking for the best travel strollers to take on holiday. Bigger and thicker wheels are a must if you’re planning on heading to the beach and other off-road use. You’ll want to have your hands free in case of emergencies too, the co-founder of Cafe Volonte, says. “Hand braking will allow you to be prepared to stop and attend to your child’s needs.” Having control of a hand brake is more efficient than a foot brake, she adds. 

Best running prams

If you have a severe case of gymtimidation, hate running but can't stick home workouts either, the 12-3-30 workout could be for you. 

Whether you’re trying to work out how to burn fat or just want to get fit, you may have come across the 12-3-30 workout. Coined and created by influencer Lauren Giraldo, the walking treadmill workout went viral for its weight-loss benefits. And while no parent should feel pressure to get back into their fitness regime after having a baby – you are raising a tiny human after all – the health benefits of returning to the gym aren't just physical, and you might be itching for a way to ease back in. While you may be considering walking for weight loss or a more explosive HIIT workout challenge, we think the 12-3-30 is a great place to start.

Personal trainer Jade Imani, based at Third Space, London, and working with Insure4Sport, explains: "As always, losing weight depends heavily on your fitness level, age, weight, metabolism, and whether or not you’re eating in a caloric deficit." However there are certain benefits specific to the 20-3-30 workout that make it particularly good at burning calories, building lower-body strength and helping you achieve your body composition goals. Plus, it’s not complicated. Here’s how to take on the trend with confidence, without causing injury or embarrassment! 

What is the 12-3-30 workout?

Don’t let its name put you off. The 12-3-30 is actually pretty straightforward, and hard to forget once you know what the numbers stand for. Simply set your treadmill to an incline of 12, a speed of 3 miles per hour and then walk for 30 minutes.

Training specialist and nutritionist David Wiener at Freeletics says: "Whilst walking is a low-impact exercise, the steep incline increases the intensity and makes your muscles work harder."

Most of us walk everyday to get from A to B, so this training routine is far easier to pick up than running, even for beginners. That said, if you haven’t done any exercise for a while – for example due to injury or pregnancy – it would be sensible to ease into it gradually. “If you're out of shape, the best way to tackle this workout is to start off with a lower incline and work your way up to 12 incrementally,” says David.

What are the benefits of the 12-3-30 workout?

• It burns more calories compared to walking outdoors
• Helps maintain good cardiovascular health
• Increases lower-body strength
• Increases muscle endurance
• Lower chance of injury compared to running
• Minimal fitness/experience required

“Studies have shown that walking on an incline, which mimics uphill walking, not only burns more calories than flat-level walking – due to higher energy output – but can also increase your heart rate and help maintain healthy blood pressure,” says Jade. In fact, one study in the Journal of Biomechanics found that participants burned 17% more calories at a 5% incline and 32% more calories at a 10% incline compared to walking on a flat surface.

The cardiovascular benefits have also been studied, proving that adjusting incline can affect heart rate and in doing so, boost fitness. In a study in the PLoS One Journal, 18 competitive male runners increased their incline from 0% to 2% to 7% over a short period – it found that their heart rate increased each time, despite their speed staying the same.

“Plus, walking on an incline will target more muscles, especially the posterior chain, which is made up of the hamstrings, gluts, trapezius, posterior deltoids and lower back muscles,” says David. As a result of this strength increase, “you will improve posture, boost athletic performance, prevent injuries and help counteract sudden forces.” 

The workout's ease and relatively short duration are also big advantages if you’re not a natural gym bunny. “There’s no major set up and no need to worry too much about having the incorrect form,” says Jade.

Finally, as it’s a low-impact exercise, the 12-3-30 workout is more accessible. “It has a lower chance of injury compared to some sports, as it doesn't involve any jumping, twisting and running movements – great if you have any joint issues.” says Jade. “Also, it’s a go-to for many athletes such as bodybuilders as it increases their slow twitch muscle fibres (those that help with endurance).”

How many times a week should I do the 12-3-30 workout?

For all-round health and fitness, it's best to do this workout two or three times per week, alongside two cross-training sessions. 

David says: “I wouldn’t recommend doing this workout every day, as rest days are extremely important to any exercise regime. Make sure to incorporate two rest days a week, and then add variety by doing strength training twice a week – alongside the 12-3-30 workout twice a week – to help you hit your fitness goals.”

How fast will you see results with the 12-3-30 workout?

Although everyone’s different, if you eat healthily, and consistently do the 12-3-30 workout three times a week alongside strength training, you should see a difference after about a month.

“You can expect to feel differences mentally and internally before you notice aesthetic changes,” says Jade. “You’ll tend to first see these within 4-6 weeks, whether it's because your clothes fit differently or just by looking in the mirror.”

To get maximum benefits, try Jade’s tips for good walking form: “Keep your core tight and maintain a lengthened posture with your chest up and shoulders relaxed – this helps to ease pressure on your lower back.”

Is walking on an incline better than running for fat loss?

“As a rule of thumb, running will always burn more calories than walking as it is much more demanding and ‘physical’, causing a higher heart rate,” says David.

However, because you are working against the gradient, you will certainly burn more calories doing this workout than going for a regular 30-minute walk through the streets or countryside. In this respect, the 12-3-30 workout is better for fat loss than walking, but not as good as running.

Are there any drawbacks to the 12-3-30?

There are minimal drawbacks to this quick, simple workout. Just ensure you don’t overwhelm yourself if you’re a beginner, have sufficient rest days and warm up and cool down each time.

While it only requires basic knowledge of a treadmill, even that may put some people off; the steep incline can seem daunting for those foreign to treadmill running. “If so, start with a smaller incline or hold on to the handrails,” says David. “While this will relieve your muscles of working so hard, it won’t be so helpful if you’re trying to burn calories.” Once you become more confident with the machine, you can start challenging yourself more.

You should also make sure you’re not putting too much strain on your muscles by overdoing it. “If you’re doing this workout regularly without sufficient recovery in between, you can risk overworking your joints and putting additional stress on your muscles, particularly your posterior chain,” says Jade. “The most common issues people may get from walking are shin splints and lower back pain.”

You should also build a quick warm up and cool down into your session to help with muscle recovery and reduce injury risk. “Simply walk with no incline for five minutes before starting the workout and end with dynamic stretches such as hamstring sweeps, good mornings and glute stretches,” says Jade.

Looking for more like this? Check out our advice on what to eat after a workout, or perhaps you're at the stage where what you really need to know are the best ways to exercise after having a baby.

Trying to shed excess pounds? You're probably asking yourself, 'what exercise burns the most calories?' 

For busy parents, losing calories and getting in shape isn't always a priority, but if you are looking to tone up a little then knowing how to hit your goal quickly can be helpful. With so many differing workout regimes promising a variety of desired results, it can be difficult to know what's best. But if you're wondering, how many calories do I burn a day? this is where both diet and exercise come into play.

Yes – cardio is best for burning calories – think running, cycling and swimming, but weight training has it's benefits too and can even help you continue to burn calories once your workout is over. 'It's important to note that the overall impact of weight training on calorie burn will depend on various factors such as exercise intensity, duration, individual differences in metabolism, and overall fitness level,' says Lauren Lepley, wellness expert, advanced personal trainer and nutritional advisor and founder of Aleafia. 'However, incorporating weight training into your exercise routine can certainly contribute to a prolonged calorie burn and support your weight management goals.'

And, remember, it's not just exercise which is important for reaching your goals – eating a healthy diet is important, too. And eating fat burning foods can help. 'Combining a healthy, balanced diet with regular exercise is the most effective approach for achieving optimal health, maintaining a healthy weight, and supporting long-term well-being,' adds Lauren. Here, we asked our experts the best exercises you can do for weight loss to help you reach your goals, faster.

10 exercises for weight loss 

1. Running

When it comes to what exercise burns the most calories, running is one of the best exercises you can do. Running works the whole body. 'Not only does it benefit the quads, glutes, hamstrings, and hip flexors, but it also works the upper body and core, and is a great calorie burner,' says James Brady, personal trainer at OriGym.

• Calorie burn (30 minutes): Approximately 300-400 calories.
• Calorie burn (60 minutes): Approximately 600-800 calories.
• Beginner: Start with a brisk walk for 5 minutes, then alternate between running and walking for 1 minute each. Repeat this cycle for a total of 20-30 minutes.
• Advanced: Run continuously at a moderate to high intensity for 30-60 minutes.

Wondering how to start running? It's best to start small when beginning your running journey and be consistent. 'By running frequently, you’ll find it much easier to build up your stamina and endurance,' says James. 'When starting, it’s best to not focus too much on your timing. By focusing on distance, you’ll have a more tangible goal. You might choose to build yourself up to a 5k as this gives you an attainable goal and is great for losing weight.'

Running during winter will also ramp up your calorie burn. Yes – if you've ever wondered 'does being cold burn calories?' It's a big perk of those chilly morning runs.

2. Skipping

'Skipping is an effective fat-burning exercise that engages the entire body, primarily targeting the cardiovascular system,' says Lauren. Skipping can also boost your metabolism – this is important for burning calories both during activity and at rest.

• Calorie burn (30 minutes): Approximately 250-300 calories
• Calorie burn (60 minutes): Approximately 500-600 calories
• Beginner: Skip rope continuously for 1-2 minutes at a comfortable pace.
• Advanced: Skip rope continuously for 10-15 minutes at a moderate to high intensity.

3. Squat jumps

'This exercise works the lower body and is much more difficult than regular squats. It specifically trains the hamstrings, glutes, calves, quads, and the core,' says James.

• Calorie burn (15 minutes): Approximately 250 calories
• Beginner: As this exercise is tough on the legs, you should start by incorporating it into a varied workout. Depending on your level of fitness, aim to do 3-4 rounds of 10-15 squat jumps, with a short break between each round. 
  
  Try James's workout:
• Jumping Jacks (30 seconds)
• REST (15 seconds)
• Squat jumps (30 seconds)
• REST (15 seconds)
• Mountain climbers (30 seconds)
• REST (15 seconds)
• Running on the spot (30 seconds)
• REST (15 seconds)
  
  'As your fitness levels improve, you can build up your strength and endurance by increasing the number of rounds and/or amount of squat jumps you do per round up,' says James.

4. Cycling

'Cycling is an excellent cardiovascular exercise that helps burn calories and fat while primarily working the lower body muscles,' says Lauren. This means you'll also be firming up those calves, quads, hamstrings and glutes.

• Calorie burn (30 mins): Approximately 202 calories
• Calorie burn (60 mins): Approximately 404 calories
• Beginner: Cycle at a moderate pace for 15-20 minutes, gradually increasing the duration as fitness improves.
• Advanced: Cycle at a moderate to high intensity for 30-60 minutes, incorporating intervals or hill climbs for added challenge.

5. Dancing

'Dancing is a fun and enjoyable way to burn calories, improve coordination, and promote fat burning while engaging the entire body,' says Lauren. The best dances for weight loss include ballroom, jazz, Cha-cha and salsa.

• Calorie burn (30 minutes): Approximately 150-250 calories.
• Calorie burn (60 minutes): Approximately 300-500 calories.
• Beginner: Choose a dance style or follow dance workout videos. Dance continuously for 15-20 minutes at a moderate pace, gradually increasing the duration and intensity.
• Advanced: Engage in more intense dance styles (e.g. Zumba, hip-hop) or increase the duration to 30-60 minutes.

6. Mountain climbers

'This exercise incorporates an aerobic element that blasts your abs and upper body, providing an intense aspect to your workout,' says James.

10 minutes of mountain climbers can burn over 125 calories. 

With this being such an intense exercise, the best way to benefit from the calorie-burning effects is to do 30-60 second intervals of mountain climbers as part of a HIIT or circuit-style workout.

Try James's workout:

• Jump Rope (60 seconds)
• REST (10 seconds)
• Jumping Jacks (60 seconds)
• REST (10 seconds)
• Squat Jumps (60 seconds)
• REST (10 seconds)
• Mountain Climbers (60 seconds)
• REST (10 seconds)
• Running on the spot (60 seconds)
• REST (10 seconds)

7. HIIT - body weight

'HIIT – high-intensity interval training – workouts are great for fat burning as they involve intense bursts of exercise followed by short rest periods, increasing the heart rate and promoting calorie burn,' says Lauren. Trying the HIIT workout challenge at home can be a great start. 

• Calorie burn (30 minutes): Approximately 300-400 calories.
• Calorie burn (60 minutes): Approximately 600-800 calories.
• Beginner: Perform 20 seconds of high-intensity exercise (e.g. jumping jacks) followed by 40 seconds of rest. Repeat this cycle for a total of 10-15 minutes.
• Advanced: Perform 30 seconds of high-intensity exercise (e.g., burpees or squat jumps) followed by 15 seconds of rest. Repeat for a total of 15-20 minutes.

8. HIIT – resistance

'Resistance HIIT combines high-intensity intervals with resistance exercises, promoting fat burning while building strength and endurance,' says Lauren.

• Calorie burn (30 minutes): Approximately 300-400 calories.
• Calorie burn (60 minutes): Approximately 600-800 calories.
• Beginner: Perform 20 seconds of bodyweight resistance exercise (e.g. bodyweight squats) followed by 40 seconds of rest. Repeat for 10-15 minutes.
• Advanced: Perform 30 seconds of resistance exercise (e.g. kettlebell swings or dumbbell lunges) followed by 15 seconds of rest. Repeat for 15-20 minutes.

9. Yoga

'Yoga offers numerous physical and mental benefits, including improved flexibility, strength, and stress reduction, while promoting fat burning through gentle movements and mindfulness,' says Lauren. 'When doing yoga poses and sequences, you will be working your full body, with emphasis on flexibility, core strength, and balance.'

• Calorie burn (30 minutes): Approximately 100-150 calories.
• Calorie burn (60 minutes): Approximately 200-300 calories.
• Beginner: Start with a beginner's yoga class or follow online tutorials. Begin with 15-20 minutes of gentle yoga poses and gradually increase the duration.
• Advanced: Engage in more challenging yoga sequences or attend intermediate/advanced classes. Aim for 30-60 minutes of continuous practice.

10. Pilates

'Pilates focuses on strengthening the core muscles, improving posture, and enhancing overall body alignment, contributing to fat burning and muscle tone,' says Lauren.

• Calorie burn (30 minutes): Approximately 100-150 calories.
• Calorie burn (60 minutes): Approximately 200-300 calories.
• Beginner: Start with a beginner's Pilates class or follow online tutorials. Begin with 15-20 minutes of basic Pilates exercises and gradually increase the duration.
• Advanced: Progress to more advanced Pilates exercises and longer durations, ranging from 30-60 minutes.

Video of the Week

Discover how to do a push-up with our easy-to-follow 30-day press-up challenge, where we show you how to gradually build up to a full bodyweight movement.

Push-ups certainly aren't easy, but once you've built up your confidence, they'll soon become a main-stay in your HIIT workouts and could help you to progress to learning how to do burpees. After a month, you’ll have mastered a full bodyweight press-up by working up to it slowly, at a pace that suits you. Fitness expert and personal trainer Jade Hansle demonstrates how to do a push-up. She told us: "Push-ups are great for building upper body strength. When carried out in the correct form, they can also strengthen the lower back and core by engaging your tummy muscles." According to the National Academy of Sports Medicine, push-ups also target the triceps, chest muscles, and shoulders.

"This challenge is designed to gradually increase your upper body strength and perfect your push-up form," adds Jade. "If performed correctly you will start to notice a difference in around one week. Full push-ups (on your toes) can be very difficult if you're a beginner. Performing a push-up on your knees with the correct form is still extremely effective at working your upper body.

How to do a push up

30-day push-up challenge

Overseen by fitness expert Jade Hansle, the 30-day press-up challenge begins with 6 reps x 3 sets of shoulder taps and 3 x 15-sec static press-up hold on your knees, progresses to the press-up on the toes, and results in a full bodyweight press-up. In the video and photos below, Jade shows you exactly how you can perform each exercise at home – no personal trainers or equipment needed.

When learning how to do a push-up, form is everything. Jade Hansle told us, "It's important to ensure you have the correct form when performing push-ups. Poor form can lead to injuries in the shoulders, wrists, and possibly lower back. It is also essential you include rest days, increasing the amount of training you're doing or upping the intensity, without giving your body enough time to rest and recover, is a common cause of injuries."

The push-up challenge exercises

1. Shoulder tap

• Begin on your knees with your hands on the floor, directly underneath your armpits.
• Lower your hips towards the floor so your weight is on your hands and your chest is over your hands. 
• Pull your tummy muscles in towards your spine and then lift one hand to touch your opposite shoulder before replacing and repeating with the other arm.
• Repeat for the desired repetitions.
• By keeping your tummy muscles engaged you will find it easy to keep your hips still during the exercise

"Shoulder taps are one of the most functional movements you can do because they require you to keep your hips and shoulders squared, " says Jade. "They are a great way to challenge your core as you will have to work hard to keep your hips from swinging side to side whilst you're performing the exercise."

2. Static push-up hold on the knees

• Start by adopting the press-up on your knees position, ensuring your hands are wider than your shoulders and your chest is over your hands.
• Keep your elbows in tight towards your torso
• Then lower your body halfway towards the floor (so your elbow would be nearly at 90 degrees) and at this point hold the position for as long as possible – until you fail.
• Keep your tummy muscles in at all times and your chest proud and over your hands (this provides the best mechanical position for the shoulders and reduces the involvement of the neck).

Jade tells us: “This static exercise is designed to prepare your muscles and shoulder joint stabilisers for the bottom position of the press up, where your muscles are at their full stretch and essentially weakest point. Ensuring your tummy muscles are pulled in towards your spine during the exercise will ensure you don’t injure your lower back.  When we refer to ‘tummy muscles in’ we are referring to your transverse abdominals which are deep core muscles that wrap around your midsection like a corset and protect your back."

3. Push-up (knees)

The halfway point to full press-ups, this on-knees version is a press-up, just with a lesser percentage of your body weight. Aim for as full a range of motion as possible with each rep.

• Start by adopting the press-up on your knees position.
• Ensuring your tummy muscles are pulled in towards your spine and your chest remains over your hands 
• Spread your fingers out so you have better stability 
• Lower your body until your chest is close to the floor before returning to the start position 
• Push your body back by pushing into the ground with your hands.
• repeat

4. Extended arm shoulder tap

This is simply the advanced version of the shoulder taps on knees, the difference being you will be balancing on your toes in essentially the starting position of a full press up, when you do the shoulder taps. Jade told us, “The same rules apply here – chest over hands, tummy in, and use the positioning of your feet to make this manageable. The closer together your feet the harder it will be, feet further apart provide a better-balanced tripod. Wider feet and a tighter core will ensure you have a much more stable position." 

5. Static push-up hold (toes)

This static exercise is the progression of the on-knees version, a step closer to the full press-up. “Remember this is designed to prepare your muscles and shoulder joint stabilisers for the bottom position of the press up where your muscles are at their full stretch and essentially weakest point," Jade advises. This will feel hard as it is the hardest point of the press-up – which is why we are considering it and isolating it.

• Adopt the press-up position on the toes 
• With your tummy pulled in towards your spine, lower yourself towards the floor to a weight you can manage to sustain for the desired time period 
• Keep your tummy muscles in at all times and your chest proud and over your hands - this provides the best mechanical position for the shoulders and reduces the involvement of the neck.
• Keep your hips up, so they don't dip down and put excessive strain on your lower back
• Hold this position for as long as you can. 

This advanced exercise is all about training the muscles when they’re lengthening. Jade advises, “Working on this part of the movement creates significant strength to prepare and propel you towards that full press up. The key is to lower your body slowly, as slow as you can.”

• Start with the full press-up position
• With your tummy muscles pulled in towards your spine, slowly lower your body to the floor. 
• Spread your hands out for better stability
• Keep your hips up so your body is in a straight line
• Once you make contact with the floor (hopefully gently) you can simply push back onto your knees and gently come and then adopt the press-up position again. 
• Then once again repeat the lowering movement to the floor.

6. Full push-up

• Adopt the full press-up position with hands wider than shoulders, chest over hands and your tummy muscles pulled in. 
• Spread out your hands for better stability
• Lower your body halfway to the floor (ideally to 90 degrees at your elbow)
• push down into the floor with your hands to push the body back up to extended elbows.

It's the move you've been aiming for - Jade has a few more tips for getting it right. "It is crucial to keep your tummy muscles in tight", she told us. "And keep your hips elevated slightly to avoid dipping your back and creating a ‘snaking up’ movement. Your body should be like a ‘plank’ throughout the entire movement."

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They may look tricky, but once you've mastered how to do burpees they're not only surprisingly straightforward but also one of the most effective exercises you can do.

Burpees are a total-body workout, and once you've completed your daily burpee challenge, you've not only got your heart rate going to burn some calories, but you've worked your thighs, arms, chest, glutes, hamstrings and abs for all-round toning.

Personal trainer Jade Hansle shows you how to do burpees, and also demonstrates several modifications to leave you looking and feeling better than ever. She told us: "The burpee is a fantastic total body movement that uses your body weight as resistance. It's comprehensive and challenging by design for any individual, regardless of their fitness. The 'full burpee' has explosive components for the legs, a great demand on the core to protect the back, as well as an upper body element due to the chest to floor press up. Like our 30-day plank challenge, the key with a burpee is to make sure it is being performed well - with good form and with the recruitment of the right muscles." Jade added, "The Burpee was first developed by an exercise physiologist named Royal Burpee. It was used to evaluate fitness at Columbia University in the 1930s. So despite being around 92 years old, this boot camp-style exercise is still as effective as ever.”

The 30-day burpee challenge

To start your 30-day burpee challenge all you need to do is download the plan, print it out, and stick it somewhere that will remind you every day to do your burpees. Alternatively, you could just save it to your phone, so it's always handy when you have a few minutes to spare. Within the 30-day burpee challenge, you’re also encouraged to give your body a rest every six days to enable your muscles to recover. Jade explains, "If you continue to use the same muscle group day in, day out they are in a constant state of effort. This can lead to exhaustion, and imbalances and also mean you are more prone to injuries. A rest day gives the tissue the time they need to repair, grow and get stronger."

The 30-day burpee challenge exercises

How to do a full burpee

The full burpee is what you'll be building up to in this 30-day burpees challenge - so make sure you master the modifications first. And, with any exercise, make sure you're getting the positioning correct to gain the most impact and avoid hurting yourself. "When you jump back in the burpee, it's important your spine stays straight and your core is engaged, says personal trainer Jade Hansle. "This will help prevent injuries. If you experience any pain whilst doing the exercise stop right away."

• Place your hands on the floor in front of you, then jump both feet back so you land in a press-up position.
• From here, perform a press-up to the floor and return to the starting press-up position.
• Then, jump both legs back in together before jumping up in the air and finishing in a standing position – this sequence counts as one rep

Modified burpees 1 – down ups

• Start with feet wider than hips (this makes it easier to bend to the floor).
• Place your hands on the floor in front of you.
• Take one leg out behind you, then take the other leg back too, so you end up in the starting position of a press up.
• Hold for two seconds then reverse the movement by taking one leg back up towards the hands, followed by the other leg.
• Stand up straight and reach toward the sky.
• Engage your core and repeat the steps.

Modified burpees are still challenging but much more gentle on your joints and pelvic floor. They are also better for beginners or anyone who needs to take it easier.

Modified burpees 2 – down up with knee drive

• Perform a down up as described above, until you are in the start of a press up position.
• Instead of holding this position for two seconds, bring one knee towards your chest before returning that leg back and performing the same with the other leg.
• Once you have completed a knee to chest with each leg you then bring one leg in followed by the other and then stand as you would with a down up – this sequence counts as one rep. This variation is a great way to increase the difficulty of the modified burpee and up the ante.

Modified burpees 3 – down up with press up

• Perform a burpee as described in the first modified burpee but instead of holding the press up position for two seconds, you now perform a press up – taking your chest as close to the floor as you can.
• Lower your body while keeping your core tight (avoid arching your lower back) and then press out of it to return to the top of the press-up position.
• After one press-up is completed, bring one leg in followed by the other, and then stand as you would with a down up – this sequence counts as one rep.

If you struggle with a full push up, you can modify this exercise by performing the push up on your knees. Ensure your core is engaged and spine neutral. 

Modified burpees 4 – down up with standing jump

This modification is the same as modification 1 but just with an added jump with hands above your head once you return to the standing position. This is getting you used to the explosive jump that finishes a full burpee movement. If you started out doing the modified burpees, then these are a great way to add a bit more difficulty to the exercise and help you work your way up to a full burpee. 

Modification 5 – Two-footed hop in/out

• Start in the modification 1 position, with your hands on the floor.
• Once the hands are on the floor, while the core is kept tight, jump back with both legs at the same time so they land together and a strong horizontal body position is created.
• Make sure your tummy is tight and your back doesn't drop as you land.
• Once you are stable in that position return your feet close to your hands by jumping them back in together. Return to the standing position to complete one rep. 

If you want to increase the difficulty you can add a jump at the top when you return to a standing position. This is a great way to get that heart beating that little bit faster!

Modification 5: ½ Burpee

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Thigh exercises to help you tone up, gain strength and improve stamina. We’ve worked with fitness expert and personal trainer Jade Hansle on our 30-day thigh challenge, which aims to target every muscle - including your hamstring and quadriceps - to change the shape of your thighs.

While challenges like couch to 5k are great for burning calories and improving your cardio, this challenge will really help you tone up and gain strength. Combining static training alongside a movement-based style of exercise, you'll be having the maximum effect on your thighs. 

You could start seeing a difference in a matter of weeks. Jade Hansle told us, “You are likely to see some results two to four weeks after starting a leg training plan, and certainly within the 30 days set in the challenge. This will include better stamina and a little muscular definition in your legs. 

“Depending on your starting fitness level, however, I’d suggest carrying on for even better results.  It usually takes two-three months to really notice and tell improvements in leg strength and stamina which will result in the legs having more muscle and being more ‘toned’. 

30 days thigh challenge

The format for the 30-day thigh challenge follows three days of work followed by a day of rest, to allow the thighs to recover (on the rest day you should ideally incorporate stretching to aid recovery). Each day focuses on a different exercise that targets the different parts of the thigh muscles in unique ways - so they are constantly overloaded!

Each four-day cycle looks like this:

Day 1: Isometric wall squat hold and forward to backward lunges
Day 2: Isometric wall squat hold and lateral duck walks
Day 3: Isometric wall squat hold and air squats
Day 4: REST

Jade told us, “It's important to follow the instructions and carry out the exercises correctly, with the correct form. Proper form not only helps us avoid injuries but also helps us exercise more effectively. And, don’t be tempted to skip the rest days -  it’s important you give your muscle times to recover, especially if you’re new to exercise.” 

Your legs are made up of several different muscles. In this feature, we are focusing on the upper leg and thigh muscles, which run from your hips to your knee. These include your quads, hamstrings, and inner thigh muscles.

You can download your FREE 30-day Thigh Challenge here

Getting started with the exercise plan couldn't be easier, all you need to do is download your own 30-day thigh challenge using the link below, print it off, and stick it up somewhere that will motivate you to do your daily exercise.

30 days thigh challenge exercises 

Video: How to do these thigh exercises

Air squats

• With feet shoulder-width apart, push your bum back and bend your knees to lower towards the floor. Imagine you are sitting in an imaginary chair
• Shoulders back, chest raised, and tummy engaged (belly button to spine)
• Aim to squat as low as feels comfortable - the optimum would be when your thighs reach the point where they are parallel to the floor or lower.
• Push through the heels and stand back up and repeat for the set number of reps.

The lower you can go in a squat - without the bottom of your spine curving in at the bottom -  the better. Jade explains, “The deep squat has been shown to be more effective at building the glutes and inner thigh muscles than a standard squat. It also develops strength throughout the entire range of motion in the joints.

Although if you are new to squatting, be aware of your limits. Jade adds, “You can only squat as low as your mobility will allow you to.

Forward to backward lunges

• Take a big step forward with your
 left leg and bend both knees so you 
create a forward lunge
• Ensure both knees
 are 90 degrees and the heel 
of your back foot should be lifted.

• Once the back knee has touched the 
floor, push back with your front
 leg to return to the start position.
 Then perform the backward part by 
taking a big step backward (again
 with the left leg).
• Your body should
 adopt the same position as the 
forward lunge - knees at 90 degrees and the back heel off the floor. 
• Drive your leg back leg forwards, pushing off your front heel 
• Ensure when you are performing both parts your knees are pushed out and not caving in
• A forward and backward lunge with the same leg equals one repetition. 

This combination exercise is a great way to build muscle in your legs, as it targets both your glutes, quads, and hamstrings - that’s your bum, as well as the front and back of your legs. 

Lateral duck walks

• With your weight in your heels, push your bum back and bend your knees to adopt a squat position.
• With
 your tummy pulled in,
 maintain this low squat position while taking
 controlled side steps.
• Keep the feet facing 
forwards and imagine
 you are transversing 
under a low ceiling.

• Take the relevant 
number of side steps in
 one direction (as outlined in the plan) before
 heading back the other way for the same number of repetitions. 
• Only once you have done the reps can you stand back up. Prepare for a thigh burn.
• Ensuring your weight is in your heels will help you to have the correct form which can prevent you from sustaining injuries whilst performing the exercises.

Want to make it harder? Jade tells us, “Try completing the side steps while holding some weights or add a resistance band to your legs - just above your knees.”

Isometric wall squat hold

• Start by standing against a wall with your feet out in front of you (shoulder-width apart). 
• Ensure your shoulders are flat against the wall 
• Then slowly lower your body, sliding down the wall till you make a 90-degree angle at the hip and knee.
• At this point check your knees - if they are going forwards over your toes then you need to move your feet forwards.
• Once in the right position, with weight through your heels, shoulders, and bum touching the wall, tummy tight... start counting!

This exercise is a real leg burner as it isolates the quadriceps muscles of the front of your thighs. It’s really important you reach the correct position to ensure you’re targeting the right muscles for this movement. Jade explains, “Never allow your knees to extend past your ankles. Your lower legs should be parallel to the ground with your knees directly over your ankles. If the knees extend past the ankles, you'll be utilising your calves instead of your quads.

Finding this a bit tricky? Jade suggests starting with a higher position against the wall, to begin until you feel stronger. “Start with a higher wall position (at 45 degrees). Then, as your leg stamina increases, gradually lower yourself down the wall until you are at a complete 90- degree angle at the hip and knee.” She adds, “Some people may find it easier to place an exercise ball behind their back if they are struggling to keep their shoulders flat against the wall.

However, if you want to make it a bit more challenging, try adding some weights. 

Why do we lose muscle tone as we get older?

Age-related muscle loss, called sarcopenia, is a natural part of aging. After age 30, you begin to lose as much as 3% to 5% per decade. A combination of aerobic and strength-training exercises will improve muscle health, as well as overall health. A healthy balanced diet full of protein‑rich foods and carbs will also help you to build muscle.

Why are thighs one of the trickiest areas to tone?

Your legs are made up of several different muscles and are the biggest muscle group so they require the most work. Genetics also play a role here, some people are blessed with more toned legs and find it easier to build muscle in their legs than others.

We've looked at the studies and consulted the experts to uncover how to lose belly fat.

A study analysing Google searches in the UK found that 'how to lose belly fat' is Googled over 4 million times annually. With the population seemingly obsessed with losing weight and burning fat from our stomachs, and adding fat-burning foods to our diet, it seems plenty of us are keen for answers. 

"Losing belly fat is part of a whole-body process," explains sports nutritionist David Stache, suggesting where we might be going wrong. "If your goal is a flatter, more toned stomach, then you’ll definitely be losing fat from elsewhere too, which is why you should not implement specific strategies to only lose belly fat, as this will not work. Instead, focus on strategies that will keep you on track and instill consistency. Because achieving a flat stomach is not a quick process but one you'll have to stick out and supplement well to reach those goals."

How to lose belly fat:

1. Follow a Calorie Deficit

Watching how much you eat as well as how many calories you burn each day is often the first port of call we address. But instead of starving ourselves, the key is to follow something known as a 'calorie deficit'.

"This means you are consuming less food than what your body is burning throughout the day," explains personal trainer David Wiener.

The general understanding is that eating 500 calories less a day can lead to a one pound loss each week. As this is based on the method that one pound of fat contains 3,500 calories.

So taking this into account when adhering to the NHS recommended daily calorie intake, women would have to eat 1,500 calories (usually 2,000) and men 2,000 calories (usually 2,500) to create a calorie deficit.

Whilst this is a rough estimate, individuals seeking a more accurate calorie deficit should consult with their doctor. "Simply ensuring you eat ‘clean’ is the simplest way to shed a few pounds," adds David Weiner. He encourages a focus on fruit and veg, lean protein and unrefined carbohydrates to help healthily sustain this deficit. 

2. Drink more water

Hydration is essential for your health overall. And drinking plenty of water is especially effective when it comes to weight loss explains sports nutritionist David Stache. "You should aim to drink around six to eight glasses of water each day to see results," he tells us. "Water helps suppress your appetite and improves exercise performance meaning you burn more."

Scientific research also supports that water is good when wanting to lose belly fat. One study showed that those who drank water before a meal lost 44% more weight than those who didn't. And that this may have increased weight loss by 2kg over 12 weeks.

3. Ditch the alcohol

Whilst water is your friend whilst wanting to lose belly fat, alcohol is the enemy. "Too much alcohol has been linked to obesity and can lead to excess fat storage around the waist, David Stache warns. "Cutting back on alcohol may not only help you reduce your waist size, but it will also make you feel fresher and more energised."

Dr Dan Bunstone, chief Medical Officer at Push Doctor agrees that alcohol's high calorie content is what leads to the notorious 'beer belly'. "Your body will always prioritise getting rid of empty calories first," he explains. "This means that lots of other important processes have to wait, including burning off fat. So, while your body is busy getting rid of the calories from all the alcohol you’ve drunk, any excess fat has nowhere to go but your waistline."

Indeed, one study has shown that heavy alcohol consumption was a huge contributor to abdominal obesity.

However, it's not completely bad news. As science suggests that small and regular alcohol consumption is far superior than infrequent binge-drinking sessions. Research in a study of 2,000 people showed that those who had less than one alcoholic drink a day had less belly fat overall than those who drank more irregularly, but consuming more.

4. Walk more

As David Wiener simply states: "Walking is a form of cardio and cardio burns calories."

Those wanting to shift some belly fat should try and stretch their legs as often as possible. Especially as science has highlighted walking as a proven way to lose weight. Research showed that overweight women who walked for 50-70 minutes, 3 days a week, successfully lost more belly fat than those who were sedentary.

Your walking rate also determines how much weight you can lose too. With another study by the British Journal of Sports Medicine showing that those who walked at a pace of 4.6 mph, burned over 50% more calories than those who walked at 3.6 mph and 4.1 mph.

A simple way to up your steps can be as simple as swapping the lift for the stairs on your morning commute. "Most people would assume that walking up a few flights of stairs wouldn’t make a difference or it’s a waste of time, but that’s not the case," David Weiner adds. "Keeping your body moving, no matter how, will have a massive impact on your weight loss journey and general health."

5. Try a HIIT workout

David Weiner also hails a HIIT workout as doing wonders for burning belly fat. "Interval training is a great way to increase your fitness levels and calorie burn," he tells us.  "It’s performed by alternating intense periods of physical activity with short periods of rest so that your body can recover briefly before you up the intensity again."

This approach is not only good for endurance, but also helps boost our metabolisms. And it's scientifically backed too. One 2018 study found that HIIT workouts were proven to decrease fat-mass deposits, including "those of abdominal and visceral fat mass."

David adds that your HIIT session needn't be longer than 15 minutes either. And it can be as simple as repeating sets of squats, lunges and burpees for a few rounds.

6. Get some quality sleep

A lack of decent sleep, particular deep sleep, has been scientifically shown to lead to weight gain.

Researchers in one study found that "chronic partial sleep loss may increase the risk of obesity and diabetes". And the reason behind this is that our lack of energy and tiredness affects our appetite and glucose levels. Which in turn makes us reach for sugary treats for a quick energy hit.

"You should try to get at least 7 hours of sleep a night," advises nutritionist Rob Thorp. "But with this, try to make sure the quality of sleep is sufficient. Sleep deprivation increases demotivation, meaning you will be less engaged in sticking to a healthy diet, or participating in exercise," he adds.

7. De-stress

It's something we all experience from time to time. But sadly stress and particularly stress-eating has a huge impact on our waistlines. "Without realising, stress can make you gain belly fat by triggering cortisol hormones," explains Rob. "When your cortisol levels are running high your appetite will increase, meaning you will not only put on more weight, but it will also be harder to lose weight."

Indeed, research has shown that higher cortisol levels are behind an increase in appetite AND promoting belly fat. Frustratingly another study shows that women who already have a larger middle will also produce more cortisol in stressful situations. And this increased cortisol equals more fat again around the abdominal area.

To help deal with stress and the pounds it can cause, Rob encourages regular exercise and relaxation activities to counteract stress and promote calmness. 

8. Eat lots of protein

"In order to lose belly fat, you should be eating a palm-size of lean protein with every meal," says sports nutritionist David Stache.

Start the day with a high-protein breakfast, like an omelette. And be sure to include other protein-rich foods like chicken, salmon and lentils in your other two courses. "Not only is it incredibly filling, but protein also stimulates the hormone PYY, which reduces appetite and helps you to feel more satisfied, which will stop you from overeating," adds David.

Researchers at University College London also credited protein with helping to retain muscle mass during weight loss.

9. Spicy foods

Who knew that spice can burn fat and boost our metabolism? Nutritionist Mina Khan, founder of nutraceutical company Formulate Health advocates for chilli and ginger as two spices that could make a difference within your balanced diet.

The science behind this is that both contain compounds (capsaicin in chilli and gingerols in ginger) which have a "thermogenic effect" in the body.

"When we digest compounds such as these, a signal is sent to the brain which activates our sympathetic neurons," she says. "Some studies have found that the activation of these sympathetic neurons can help to increase metabolic rate (the rate at which we burn calories)."

Mina adds that turmeric and black pepper also support good regulation of blood sugar and cholesterol levels which can "help promote a healthy, natural reduction in belly fat overtime" too.   

What's more, a study in the American Journal of Clinical Nutrition showed that daily consumption of capsaicin (also found in pepper) speeds up belly fat loss by boosting the body's ability to convert food into energy. Whilst Canadian researchers have shared that men who ate spicy appetisers consumed 200 less calories than those who chose a non-spicy option.

10. Increase your fibre

A high fibre diet is the key to a trim mid-drift according to research. One Annals of Internal Medicine study showed that women who solely increased their fibre intake experienced successful weight loss. Whilst upping the fibre intake by 10g in another study also showed a loss in belly fat by 3.7% over 5 years.

Not only does fibre promote good gut health, but it also helps us feel fuller for longer, preventing us from over-eating and gaining the pounds.

Fibre-rich foods to try:

• Berries
• Pears
• Oranges
• Avocado
• Broccoli
• Carrots
• Potato with skin
• Peas
• Beans and pulses
• Wholegrain foods - wholegrain bread and breakfast cereals
• Wholewheat pasta
• Nuts and seeds.

11. Up your probiotics

Boosting your body's beneficial bacteria with probiotics is scientifically proven to reduce belly fat. "Probiotics are good bacteria which help to restore the balance in your gut, helping to ease and eliminate inflammation that could be the cause of bloating or result in difficulties losing weight and shedding fat," nutritionist Rob tells us. 

You can find probiotics in healthy yogurts, including some good-for-you greek yoghurt.

“Recent studies have found direct links between the consumption of greek yogurt and a reduction in belly fat," says Mina. "This is extremely promising for individuals who are looking to lose weight in a healthy way."

12. Eat more fish

Various studies have found that regular consumption of Omega 3 fatty acids (commonly found in fish) can help to reduce body fat when compared with a placebo.

"Fish, particularly oily fish contains the Omega 3 fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)," says Mina. "It's not yet fully understood how exactly this works, but many researchers think that fat loss in these cases may be caused by EPA and DHA's ability to suppress lipogenic gene expression in the body. This limits the synthesis of lipids (fats and oils), thereby reducing the risk of obesity."

Those who aren't huge fish fans can equally reap the benefits by taking fish oil supplements.  One 2010 study found that these supplements prescribed to adults and children with fatty liver disease reported a reduction in both liver and abdominal fat.

13. Lift some weights

Dig out the dumbbells and get lifting. As resistance training has been hailed as one effective way to lose belly fat. One study with overweight teenagers found they lost more visceral fat when they combined strength training and aerobic exercise, rather than just cardio.

Then there's research by the University of Alabama thats suggests women who worked out with weights lost more belly fat than those who only did cardio.

14. Ditch sugary drinks (and sugar in general)

You don't have to be a scientist to know that eating large quantities of sugar can lead to an influx of pounds. Indeed, several studies certainly make the case for quitting sugar, with an increase in abdominal fat linked to a diet high in the sweet stuff.

Researchers at Virginia Tech went one step further and investigated the effects of sugary drink consumption, with some alarming results. They found that those who swapped their daily sugar-sweetened beverage for water saw a reduction in calories by 6%. And that this could increase to a whopping 25% daily calorie saving if those who drank more sugary drinks switched to water.

Looking out for hidden sugar in both everyday food and drink is one pro-active way to combat belly weight gain. Whilst healthy sugar swaps like honey can save on calories too.

Cut down on or avoid these sugary drinks where possible:

• Lemonade (14g sugar in a 330ml can)
• Fizzy orange (15g sugar in a 330ml can)
• Ginger beer (16g sugar in a 330ml can)
• Lipton's iced tea (22g in a 500ml bottle)
• Lucozade Original (22.3g sugar in a 500ml bottle)
• Regular Coca Cola (35g or seven teaspoons of sugar in a 330ml can)

15. Focus on healthy fats (and avoid trans fats)

Science has deemed that all fats aren't made equal. With many of us aware that the fat in an avocado is healthier than that of fat found in fast-food.

One study went further and discovered that those who ate avocados tended to have less belly fat than those who don't. And part of this was due to their monounsaturated fat called oleic acid which is also found in olive oil.

Whilst some mono fats prove beneficial, it's the terrible trans fats you want to steer clear of. As a 6-year study with monkeys confirmed that those who ate a high trans fat diet gained 33% more belly fat than those following a monounsaturated fat diet. 

With this in mind, don't overindulge in butter and margarine spreads, french fries, doughnuts, fried chicken or microwave popcorn. As these are foods known to carry a high trans fat content.

16. Prepare your own meals

Whilst we can make an effort to select the healthiest ready meals at Asda, Tesco, Sainsbury's and so on, there's nothing that beats a home-cooked meal. Many pre-made dinners have a huge amount of hidden salt, sugar and fat. Plus they're packed with unknown additives, flavourings and colourings that we're often unaware of.

Cooking from fresh means we know exactly what's in our food. Plus science has shown it can aid a loss in belly fat too. Researchers of one UK-based study found that participants who ate over five home-cooked meals a week were slimmer than those who had just three fresh meals a week. The results showed that they had a 24% reduced risk of carrying body fat compared to their counterparts. And were also 28 per cent less likely to have a higher BMI too.

17. Reduce portion size

Quantity is just as important as quality when it comes to eating. And you can definitely lose body fat by adopting the 'less is more' mentality. One study found that those who stuck to recommended portion sizes benefited from enhanced early weight loss. Whilst participants in another study showed better weight management when following diets that advocated strict portion control.

Make sure you're meeting your five-a-day portion sizes and try to stick to recommended adults portions with refined carbs like white pasta and rice too.

18. Load up on whole grains

"Whole grains are a fantastic option for those looking to lose belly fat," says Mina, praising their nutritional properties:

"Oats, brown rice and barley often have a low glycaemic index (GI) which means the carbohydrates in these foods are released more slowly, therefore helping you to keep fuller for longer."

Swapping refined grains for whole grains has scientifically shown to aid weight loss too. With one study noting whole grains as boosting our metabolism and reducing the amount of calories retained during digestion. This in turn is a win-win for those wanting to lose belly fat.

Whole grains to try:

• Oats
• Brown rice
• Bulgur Wheat
• Couscous
• Quinoa
• Wholegrain bread
• Wholewheat pasta

19. Consider some apple cider vinegar

It seems that the Kardashians might be onto something with their daily apple cider vinegar consumption. The American reality star family swear by the benefits of apple cider vinegar and for good reason.

A number of animal studies have concluded that the acetic acid in it is effective in reducing abdominal fat. Whilst another 12-week study showed that obese men who had a daily tablespoon of the stuff saw a half an inch loss from their waistlines.

"It's thought to promote feelings of fullness, reduce blood sugar, and lower insulin levels in the body," explains Mina. "However, this can only work alongside a healthy diet, so adding apple cider vinegar into your diet alone is unlikely to have much impact."

It's worth noting that apple cider vinegar can also cause acid reflux problems. And is known to strip enamel on teeth.

"If you do wish to try this method of weight loss aid, I'd recommend always diluting it with a glass of water and introducing it slowly into your diet to see how your body responds," she adds. 

20. Try intermittent fasting

There's a reason why fasting plans like the 5:2 diet, the 16:8 diet and the 8 hour diet all have a popular following. A University of Illinois review found that those who followed intermittent or alternate-day fasting experienced a 4-7% decrease in belly fat within a 6-24 week period.

This is similarly echoed by researchers in Canada who said that "intermittent fasting shows promise for the treatment of obesity".

21. Increase your sunlight exposure

Who knew that daylight had an effect on our ability to burn fat? A 2018 study delivered some surprising results regarding the relationship between light rays and weight loss.

“When the sun’s blue light wavelengths — the light we can see with our eye — penetrate our skin and reach the fat cells just beneath, lipid droplets reduce in size and are released out of the cell," explained lead researcher Peter Light. "In other words, our cells don’t store as much fat.”

He's not the only one to shed light on the issue. With data presented at an annual European Society of Endocrinology meeting, showing that a lack of vitamin D in women was associated with an increase in both belly and overall body weight. With this in mind, getting out and about whilst sunny could be a small blessing to your waistline. As could the uptake of some vitamin D supplements.

22. Buddy up

Everyone needs a word of encouragement sometimes to help them on their weight loss journey. And researchers in one 2012 study found that a friendly nudge could actually do wonders when consciously trying to lose belly fat.

Following their 12-week experiment, scientists found that those who cheered each other on improved their chances of achieving their weight loss by a whopping 20%. Next time you find yourself feeling a little demotivated why not call a mate for a little verbal pick-me-up?

How long does it take to lose belly fat?

There's no straight forward answer to this question, with the time it takes to lose belly fat differentiating from person to person. And this is to do with our genetics.

"In short, there’s no fast way to burn off belly fat," explains David Weiner. "Every individual is different and what may work for some people won’t for others, so it may take time to find the way that works best for you."

Sports nutritionist David Stache agrees that factors such as "age, hormones, stress and lifestyle habits" affect how our body stores fat. "This is in addition to genetics, which also affects the rate in which we store or lose fat."

He advocates that those wanting to lose belly fat should not give up if results are taking their time. Stressing that consistency and a "focus on strategies that will keep you on track" are key to your weigh loss journey.

Video of the Week:

Mastering the perfect plank isn't just about holding the pose – it's a gateway move to more core strength and stability after giving birth.

When it comes to building up your fitness after you've given birth, a challenge such as the couch to 5K plan or learning how to do the perfect push-up are great ways to track your progress and achieve your goals. Whether you're a new mum who's had the green light to exercise by their doctor or a fitness enthusiast looking for a new challenge, understanding how to do this deceptively simple exercise can transform your workout routine.

The plank is an abdominal exercise that will strengthen core muscles and tone the stomach; the idea is to stay in the plank position for as long as possible to see the maximum benefit. Research published in the Journal of Physical Therapy Science has proved that planks can increase your core strength and stability. This, in turn, means that you'll be at less risk of injury, especially related to your lower back, according to a study published in the International Journal of Science and Research.

Overseen by fitness expert Jade Hansle, the 30-day plank challenge will also help you stay focused and motivated as you gradually manage to hold the positions for longer periods of time. The plank is a great way to still your mind whilst exercising, you’ll have to concentrate while holding the plank in the correct position.

One of the best things about the plank is that it’s absolutely free to do because you don’t need exercise equipment – but, it is important you follow our expert advice below to get your technique right. Jade explains: "Making sure your form is correct is super important during exercise. Perfecting form will boost performance, conserve energy and overall reduce the risk of injury," she advises.

The 30-day plank challenge

The 30-day plank challenge takes the concept of the classic plank and ramps it up with several variations and progressions to isolate your side muscles (obliques). Beginning with three x 20 second holds for the classic plank, you’ll gradually build up to three x 60 seconds hold for the classic plank, as well as the extended arm plank, and up and down planks. In the video and photos below, Jade shows you exactly how you can perform each plank exercise at home – no personal trainers or equipment needed. Within the 30-day plank challenge, you’re also encouraged to give your body a rest every six days to enable your muscles to recover.

Jade explains: "If you continue to use the same muscle group day in, day out they are in a constant state of effort. This can lead to exhaustion, imbalances and also mean you are more prone to injuries. A rest day gives the tissue the time they need to repair, grow and get stronger."

The fitness challenge is easily set out in our downloadable PDF so you can see exactly which exercise you need to do each day of the month. To start your 30-day plank challenge, all you need to do is download the plan, print it out, and stick it somewhere that will remind you every day to do your planks. Alternatively, you could just save it to your phone, so it's always handy when you have a few minutes to spare.

The 6 plank variations to complete the 30-day challenge

Although the plank is a basic exercise, there may be some instances where your core isn't quite strong enough yet, like if you're training postpartum or recovering from an injury. The good news is, the plank can be modified to suit your ability, so if you find the first static plank position too challenging, you could start with your knees on the floor. Go back to basics by starting kneeling down and bringing yourself into an all-fours position, resting on your knees and palms. Keep your arms straight, directly under your shoulders, and also shoulder-width apart. Lean forward slightly so your body is at a slight 45-degree angle. Engage your core and hold this position.

1. Static plank position

• Lying on your front, bring your elbows underneath your shoulders.
• Engage your core and lift yourself up onto your toes and elbows.
• Ensure that your hips aren't too low or high, also ensure your lower back isn’t arched, scoop your pelvis to the front to stop this from happening. 
• Draw your shoulder blades back to ensure your back isn't too round.
• Hold this ‘plank’ position for at least 20secs ensuring the tummy muscle stay engaged throughout.

2. Modified planks

• Start by kneeling down and bringing yourself into an all-fours position, resting on your knees and palms.
• Keep your arms straight, directly under your shoulders, and also shoulder-width apart.
• Lean forward slightly so your body is at a slight 45-degree angle.
• Cross your legs at the ankle.
• Engage your core and hold this position.

3. One arm plank position

This variation to the classic static plank on elbows simply requires you to adopt the same body position but with one arm behind your back, so you’re balancing on one hand and toes.

• Lying on your front, bring your arms underneath your shoulders.
• Pulling your tummy muscles in and lifting yourself up onto your toes and elbows.
• Keep the tummy muscles pulled in (belly button to spine) throughout the exercise.
• Place one hand behind your back and hold.
• Ensure your chest remains over your hands, otherwise, your shoulders will get tired before your core.

"The one-arm plank position changes the angle and demand on your core muscles”, says Jade. “As well as adding another dimension of stability challenge to your shoulders and arms."

4. Side plank position

• Lying on your side, place your forearm on the floor ensuring your elbow is parallel with your shoulder.
• Stack your legs and feet on top of each other and steady your balance. 
• Pull your tummy muscles in then lift your hip off the floor, pushing it up towards the ceiling.
• Raise your other arm towards the ceiling, keeping your head in line with your spine.

“This variation places an emphasis on your obliques (side abs) and will help to strengthen your shoulders”, says Jade. “The side plank can be a bit trickier as it involves balance and using your stabiliser muscles.”

5. Modified side plank

If you’re not strong enough for the full side plank, start with this modified position. In this move, you’ll need to bend one leg underneath your hips and balance on one knee, rather than stacking your legs on top of each other.

• Lying on your side, place your forearm on the floor ensuring your elbow is parallel with your shoulder.
• Rather than stack your legs and feet on top of each other, bend one leg underneath your hips and balance on one knee.
• Pull your tummy muscles in then lift your hip off the floor, pushing it up towards the ceiling.
• Raise your other arm towards the ceiling, keeping your head in line with your spine.

6. Up and down plank

This advanced core and upper body exercise starts with the original static plank position and ends in the extended arm plank position. The challenge lies in moving the body from one position to the other.

• Lift one arm and take the hand of the arm to where your elbow was.
• Then push through that hand and use your core while you repeat the same movement with the other arm.

Jade tells us: "It is crucial that you keep your tummy tight throughout, and the distance you place your feet apart hugely affects the difficulty level, so the wider the feet means the easier the movement (as you have increased stability)."

Back, chest, and core stretches

It’s really important to stretch the body after exercises. Jade explains: “The body produces lactic acid whenever you exercise, which contributes to sore, achy muscles. Stretching after these exercises can help reduce the accumulation of lactic acid throughout the body and also eases and relaxes the muscles. Muscles that stay tight after a workout are more prone to injury, so loosening them up will reduce your chance of injury.”

Cat cow

• Begin on your hands and knees in tan all fours position.
• As you inhale and move into cow pose, press your chest forward and allow your belly to fall towards the floor.
• Lift your head, relax your shoulders away from your ears, and gaze straight ahead.
• As you exhale, come into cat pose while rounding your spine outward, tucking in your tailbone, and drawing your pubic bone forward, arching your back towards the ceiling.
• Repeat.

Cobra

• Lie on your front, toes tucked under.
• Place your hands palms down on the ground beneath your shoulders.
• Lift your chest up off the ground by straightening your arms and pushing into the ground.
• Gaze towards the ceiling and feel the stretch in your lower back.

Thread the needle

• Start in a neutral position on all fours, keeping your hands under your shoulders and your knees under your hips.
• Open up your chest to the right as you raise your right arm toward the ceiling. Direct your eyes toward your raised hand.
• Then move your right arm under your chest toward the mat. Threading your arm through the space between your torso and the other arm, Your torso should naturally shift to face downward.
• Keep both knees and your left arm grounded for support.
• Continue to slide your right arm onto the mat, allowing your right shoulder to rest on the mat.
• Extend your left arm straight in front of you so your fingertips touch the mat, and rest the right side of your head on the mat.
• Continue shifting your right fingertips to the left until you feel a stretch across your back and shoulder.
• Hold the pose and repeat on the other side.

Continue reading

If you're looking to pick up new exercise habits in 2022, downloading one of the best fitness apps is a pretty good place to start. 

Whether you're looking to pick up a new HIIT workout from home or get out cycling on the roads, being able to track your progress and see your fitness levels rise in front of your eyes will undoubtedly keep you motivated. Depending on your activity and goals, the best fitness apps can keep you moving through the more challenging times, show you how much you've achieved and many can even offer you ways to improve your habits through instructional videos and workout ideas.

But with so many on the market, it's important to choose the right one. We've listed the best fitness apps for popular activities like running and the gym, alongside suggestions for apps to use if you're new to working out or want to try something new.

Best fitness apps for 2022

If you're looking to improve your fitness through a favourite sport or activity, take a look at these 5-star apps.

1. Best fitness app for running: Strava

FREE DOWNLOAD: Apple | Android 

If you want to start running and track your runs down to the last metre, it's got to be Strava. Using advanced technology, the app essentially turns your phone into a fitness tracker and records everything from how fast you've run to the distance you covered. If you've got a Garmin or Fitbit tracker already, you can link this up with the app for even deeper insights. But Strava is also famous for being the Facebook for fitness fans, as you can share your runs, walks or rides with anyone you choose to connect with on the app.

What users say: 

"Strava is a wonderful addition to my fitness tracking regimen. It's very thorough and covers many different stats. It's a pleasure to find other friends and share progress. Highly recommended."

"Absolutely love Strava. Allows you to keep track of what your buddies are doing even if you can't work out together you can still compete in order to push yourself further. But even beyond that, it's great for tracking your workout's heart rate and all the other little details so long as you have the equipment."

2. Best fitness app for cycling: Komoot

FREE DOWNLOAD: Apple | Android 

Whether you're new to cycling or a whizz on the roads, it always helps to have a route-mapping app. Komoot works either as an app on your phone or you can link it up to a bike computer for precise turn-by-turn navigation. Once you've done your ride, you can then save the plan in your collection to go back to or share with others at any time. As well as this, other users share their rides and Komoot has collections of pre-planned routes around the UK and Europe that you can download and explore for yourself.

What users say: 

"Used many apps previously and gps seems more accurate than most. Trail guide very accurate and easy to follow. Doesn't seem to gobble battery either."

"What truly makes this app stand out is Komoot's ability to recognize downtime during a recording. It automatically cuts out periods of rest... IE: returning home and forgetting to turn it off."

3. Best fitness app for the gym: Tone & Sculpt

FREE DOWNLOAD: Apple | Android 

If going to the gym more is your New Year's resolution, you'll need a personal trainer - or at least a pocket one. Tone & Sculpt was created by coach Krissy Cela to help women on their fitness journey, whether that's starting from scratch or continuing their training, with loads of gym-friendly workouts and form demonstrations. While it's one of the only apps on our list that comes with a subscription fee to use all features, there's 14-day free trial to start you off. And if you're interested in changing up your diet in 2022, the app also comes complete with loads of recipes and meal plans to suit your eating habits.

What users say: 

"The app is so easy to navigate, keeps you on track and has the best meal ideas to keep you motivated. I absolutely love this app and I genuinely use it every day and would be lost without it! I also highly recommend following Danyele and Krissy on Instagram as there energy is infectious and after watching their stories I feel 10x more motivated."

"I’ve genuinely tried almost every fitness app out there, and this is by far the best. It has everything you could ever need to help you on your fitness journey no matter your skill level. It focuses on progressive overload (essential in growing muscle) without being boring."

4. Best fitness app for yoga: glo

FREE DOWNLOAD: Apple | Android 

glo enables users to completely customise their yoga practice, choosing from a range of goals such as improving sleep, building strength or just starting the morning on a high note. You can choose from pre-planned routines based on the amount of time you want to spend and your fitness level or join a live class with instructors online. We've opted for it as one of the best fitness apps because it's user-friendly interface makes it simple to use, so you can get on with your workout. And while we've chosen this app for its yoga guidance, glo also covers pilates, meditation and fitness.

What users say: 

"As a person who lives with depression, anxiety, and addiction, YogaGlo has had a significant and lasting effect on my body, mind and spirit. On the days when I can’t even get out of bed, there is a meditation or breathing exercise."

"YogaGlo is amazing, but forget the app itself — it’s really all about the instructors!! I have been using the website for 6+ years and I go back to the same classes again and again. I have been to many gyms around the country and also done other yoga online, and really and truly nothing compares."

5. Best fitness app for interval training: Fiit

FREE DOWNLOAD: Apple | Android 

If you're new to interval training or want to improve your HIIT workouts then Fiit is definitely for you. While there are more must-haves to buy before being able to truly get into workouts, it's so worth it. There are hundreds of classes, group workouts and training plans to choose from - starting from beginner level all the way through to advanced. Each of the classes is designed to suit your schedule so in addition to being on-demand, they are available as 10, 25, 40 or 60 minute sessions.

What users say:

"This really is one of the best overall fitness apps out there. I love how you can just pick a class and get your workout done for the day. I know people have their set up at home but I use Fiit in the spare studio at the gym for HIIT classes and it works great!"

"It makes working out at home with neighbours a lot easier and I can take my time and go at my own pace in these sessions. Trouble with some of the stats tracking but I still love the instructors."

6. Best fitness app for home workouts: Sworkit

FREE DOWNLOAD: Apple | Android 

This is an easy-to-use, workout-focused app that will guide you through home exercises based on your personal fitness goals. Whether you want to get leaner, fitter or stronger, the step-by-step layout means you can choose a particular part of your body and opt for moves that target this area alone. Or alternatively, you can choose from a variety of full body workouts that will get you up and moving. Although there's a fee of £4.99 per month after the free trial, it's significantly cheaper than the plans offered by similar apps.

What users say:

"I really enjoy the app. It keeps me motivated and definitely gives me ideas for my workouts. Not only great if you can't get to the gym but also great at the gym too!"

"The workouts are challenging for every level of fitness. The new verbal coaching on the proper movement is a welcomed improvement. Well worth the subscription especially if you travel often."

7. Best fitness app for beginners: Couch to 5k

FREE DOWNLOAD: Apple 

While not everyone looking to build up their fitness will take to running, it's a pretty common choice. Couch to 5k is also one of the best fitness apps out there, as rated on the Apple Store. If you're more into yoga then Pocket Yoga is the one we recommend and if general strength training is what you want to try, download Tone & Sculpt for home or gym workouts tailored to your level.

Couch to 5k does exactly what it says on the tin which is why it's one of our best fitness apps. Over the course of two and a half months, the app takes you through three runs per week and helps you to build up running endurance, stamina and speed. At the end of the programme, the idea is that you'll be able to run a 5k pretty seamlessly and make longer-distance goals. Created by the NHS, it's completely free and the runs are coached by some of the biggest names in sport - and comedy. They include Jo Whiley, Sarah Millican, Sanjeev Kohli, and Michael Johnson.

What users say: 

"This app helped me get back into running after a couple of unrelated injuries and laziness/lack of motivation. I always felt like you had to go out and run for 30 minutes or more to be worthwhile and this app helped change my viewpoint."

"When I started this I couldn’t even get halfway through week 1 run 1. Tried again a day later and persevered. I was determined to do it and now I can smash out 30 minutes with no problem. I have shed weight and become a happier person with more energy as well as appreciating the outdoors and exploring so much more."

8. Best fitness app for weight loss: Lose It!

FREE DOWNLOAD: Apple

When it comes to losing weight, some people find calorie counting to be helpful. While it's not suitable for everyone, it can help to ensure that you're eating fewer calories than you're burning, putting yourself in a calorific deficit and, essentially, losing weight.

Almost all calorie tracking apps are equal in function as they enable you to record what you've eaten in terms of calories on any given day, providing a total intake of calories at the end of every day and week. We've chosen Lose It! as one of the best fitness apps over the popular MyFitnessPal app, however, due to the lack of adverts.

What users say: 

"The food database is deep and the ability to scan barcodes is wonderfully helpful. Shared meals and recipes from other users help to fill in gaps as well. It also syncs easily with my Apple Watch and Health kit to incorporate workouts and data."

"If you’re in a hurry and couldn’t log a meal the day before you can always go back and edit your past days if you left something out and it will still process the info."

Related video: the best time of day to exercise

If you're looking to gain your strength and fitness back after having a baby, the squat is a great move to get started.

Featuring in HIIT workouts and plenty of postnatal exercise programmes, perfecting the squat form emerges as a fundamental move for new mums. Plus, the benefits speak for themselves, including enhancing overall strength, core stability and the everyday functionality for the demands of motherhood (think: getting up and running after a toddler every five minutes). While you might be a whizz at how to do a perfect press up, a squat requires good form every time to get the most out of the movement and avoid injury. "A squat is a compound exercise that works several muscle groups and joints at the same time," explains personal trainer Jade Hansle. "It's a great exercise that pretty much works the whole lower body as it targets your glutes, quads, hamstrings and calves, while also strengthening the smaller stabiliser muscles and ligaments that support your leg muscles."

But it's not only your legs that get a good workout when it comes to the famous squat, you also "increase mobility in your ankles and hips, which is great for strength and preventing injuries. Your core gets a good workout too as it's a key stabiliser in the movement." So, how do you work your way up to doing the best squat ever? "30 days of squats in all different variations will turn you into a squatting goddess or god by the end of the month," Jade says.

30-day squat challenge: what you'll need

• A space big enough to move freely – this could be at home or in a gym.
• Dumbbells
• Resistance bands

How to perform a perfect squat

Day 1 to 8 – finding the perfect form

On days one to eight, complete 30 squats a day using just your bodyweight – i.e no equipment. For the first week of the challenge, you’ll be focusing on perfecting your squat form. Without this, you won’t be able to progress successfully onto adding resistance bands or weight. “Begin by standing with your feet just wider than hip-width apart. Hold your arms out in front of you or have your hands together, or down by your sides,” Jade says. “Exhale and engage your core (scroll the bottom to see how to to do this), slowly push your hips to the back of the room and lower down until your thighs are parallel to the ground. Imagine you’re sitting on an invisible chair. Drive through your heels as you come up to a standing position." Don’t forget to stretch afterwards too – scroll down for Jade's stretching routine. 

Day 9 to 12 – adding resistance

Using resistance bands, perform 25-30 squats a day to make your squat more challenging. While bodyweight squats are great for nailing your technique and are a useful compound movement to add into any HIIT workout you might be doing, you’ll start really feeling the burn when you add resistance. “Now that you’ve mastered the basics, time to add some resistance,” Jade says. “Resistance bands are a great way to make your squat more challenging. They also encourage your glutes to really kick in as your hip abductor muscle has to work to push the band out so your knees don’t cave in.”  To use a resistance band in a squat, step into the band and move it up your legs until it’s just above your knees. “Perform the squat as you’ve previously done, ensuring that you are pushing your knees out against the band.” 

Day 13 to 19 – levelling up with dumbbells

You’ve mastered bodyweight squats and squatting with a resistance band so now it’s time to up the intensity. Jade recommends you do 25 to 30 squats using dumbbells. "Grab some dumbbell weights if you have some. If not, bottles of water or cans of food make good replacements until you can get some” Jade says. “Bring the weights up to your shoulders and get squatting. Remember, shoulders back, chest up, tighten that core and drive through your heels.” 

Day 20 to 29 – countdown to the end

This is the final push. Once you’ve got the hang of this, you can start bringing your weight up and going for fewer reps. “For the last section of the challenge, we’re going for squats and weights and a resistance band. It may sound like a lot - but stay with me! Follow all the above steps and squat your way to super strong legs and bum,” Jade says. 

Day 30 – stretch it out

You’ve completed the the 30-day squat challenge! Throughout the last month, you’ve probably woken up once or twice with sore, achy muscles. That’s completely normal, Jade explains. “The body produces lactic acid whenever you exercise, which contributes to those aching muscles. So instead of amping yourself up for another quad burner, take the last day of the challenge for some extra stretching time. Try to hold each position for 30 seconds and don't forget to switch legs. “Stretching can help to reduce the accumulation of lactic acid throughout the body. It’s proven to ease and relax the muscles after exercise as otherwise they’d stay tight. Loosening up your muscles after a workout will definitely reduce your chance of injury.” 

How to engage your core

Many people say that engaging your core is the position you’d make if you were pulling your belly button inwards.

Here's how Jade teaches her clients to engage their core in the right way:

1. Start by lying face-up on the ground with your knees bent and your feet flat on the floor. Place your arms flat beside your body with your hands facing palm-side down on the ground. 
2. Press your tailbone into the ground so your lower back comes up slightly. 
3. Breathe in deeply - this is essential. Once your stomach is full of air, tighten your ab muscles while keeping your tailbone pressed into the ground. 
4. Use your ab muscles to pull your stomach up and inward. 
5. As you engage your core, it’s important that you continue to breathe but don’t let the air out of your stomach. 
6. Take three to five breaths while your core is engaged to see how it should feel, relax and try the exercise standing up. This is what you will need to do when you take your squat position. 

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Can you exercise with Covid? If you're testing positive for the virus and really feeling it then a workout will likely be the furthest thing from your mind. But for others wondering if it's safe to still work out while recovering, here's what the medical experts say.

Gone are the days of lockdown, lateral flow tests and the social distancing we followed in the peak of the pandemic. Since the government introduced their living with Covid plan back in February 2022, the UK has seen a slow return to normal. But whilst restrictions have gone, Covid-19 hasn't and this winter the country has seen a rise in cases, as confirmed and increasingly monitored by the Office of National Statistics.

Though no longer dominating news, many of us likely know someone who is currently positive or may be battling the virus ourselves. Much like questions around if you can go to work with Covid and if your kid can go to school with Covid, there's other uncertainty about what it means for hobbies such as exercise. Whilst a home workout complete with all your own fitness equipment may be allowed, "you may also find that you cannot do the level of exercise that you usually do," says GP Dr Giuseppe Aragona. He shares current medical guidance around exercising with Covid, alongside some other facts and figures you need to know.

Can you exercise with Covid?

While there is nothing to stop you working out at home with Covid-19, GP Dr Giuseppe Aragona says it's not advisable. While you might not be experiencing symptoms at the moment, exercise could exacerbate the condition and make you feel worse.

"It is physically possible to partake in exercise with Covid and there is minimal risk with this. Some people may be asymptomatic and not affected at all. However, they should remain aware that this is a virus that does attack the respiratory system. Doing exercise could potentially leave you feeling out of breath or feeling tired much quicker than usual," Dr Aragona, a general practitioner and online doctor for PrescriptionDoctor.com, told GoodtoKnow.

He also emphasises the importance of rest when you've tested positive for Covid. Even if you're feeling physically fine. "Ultimately everyone will experience Covid differently. However, Covid attacks the same areas of the body and so even if you’re fighting fit with zero symptoms, chances are doing exercise will cause you to feel tired and worse than when you started. Your body really needs rest as it is trying to fight this illness."

Tips for exercising with Covid:

If you do want to try exercising while at home and isolating, our expert advises taking it slow and - most importantly - listening to your body. He says, "It is completely up to you whether you partake in exercise whilst having Covid. You know your body. You will be able to tell how bad your symptoms are and how you feel."

But he adds, "It is probably advised to not to do any high impact, strenuous exercise. This could actually have adverse effects and you may end up feeling worse than when you started."

"I would recommend that you postpone exercise if you are experiencing “below the neck” symptoms such as a cough, an upset stomach, chest congestion or breathing issues. Covid is a respiratory illness. Even if you feel fine, doing exercise could affect your breathing as you are still Covid positive," he says.

"A fever is your body's way of telling you to slow down. It's super important to listen to your body. If you are suffering with a fever or some more of the major symptoms of Covid such as fatigue, body aches or breathlessness, then it's best to rest for a few days until symptoms subside. Then you can ease back into slow impact exercise."

So while a HIIT workout is off the table for the time being, a gentle session on an exercise bike or yoga in the living room is absolutely fine.

Under government guidance on self-isolation, it's also completely fine to go into your back garden (if you have one) when testing positive for Covid-19. So if you're looking to exercise for a change of scenery and get some fresh air, this is another option. However, this should be a private garden that's shared only with other members of your household. If they are not positive for Covid-19 as well, go into the garden alone to avoid potential transmission.

Why are people exercising with Covid?

People choose to exercise with Covid-19 because of the benefits that it has for our mental and physical health.

During lockdown, when we were stuck inside for so many hours, many people chose home workouts as a way to kill time during the day and somewhat keep to their normal routine. Research from June 2020 found that 58% of those who didn't do much exercise pre-pandemic were working out more during this time, with 36% of people who exercised a lot pre-pandemic also working out more. While 41% of people reported exercising just as much as they were before the lockdown. And that's even with the lack of access to gyms and other sporting activities.

Lee Chambers, environmental psychologist and wellbeing consultant, says that the desire to keep exercising is completely normal. "Exercise is one of the best ways to keep us healthy. Even if we test positive for Covid, there are a number of reasons we may still look to continue exercising.

"Firstly, exercise is a choice. Individuals who value training put a high weight on the freedom to do so. Especially when we have restrictions on what we can to do."

"Secondly, if we are asymptomatic, we are likely to continue with our routine. [We'll] be less concerned about exercise being an issue to our health. There is also the anxiety of wanting to return to exercise. Exercise can boost our immunity, making it appealing to recover more rapidly."

What can you do instead?

But Dr Aragona's warning in mind, Lee says there are also other things you can do instead of exercising - such as prioritising sleep and a good diet.

"Look at working on flexibility and balance. You can utilise the time to research what may be beneficial when you can get back into your routine. Ensure you are consistent with your sleep with a good sleep schedule. Aim to eat well most of the time, and you will get many of the same benefits. And don't neglect to train your mind. Trying new activities and utilising self-care to ensure you recover and continue to flourish."

He adds, "As much as exercise is a positive in our lives, it is a stressor on our bodies. The benefits of exercise are numerous. But [if we can] we should look to other activities that boost our mood, stimulate our mind and provide resilience to stress."

For many people who've come to rely on exercise, not being able to get out for exercise may be difficult. But ultimately, whether you're showing symptoms or not, it's important to take it easy. Listen to your body when it comes to what you do and don't want to do during isolation.

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Being a busy mum makes it difficult to find time to exercise, but the good news is anyone can do the Couch to 5k challenge.

If you're keen to learn how to start running, the Couch to 5k plan is designed for complete beginners or those who want to start their postnatal exercise journey after having a baby. We understand fitting in a weekly gym session or swim can be difficult as a busy mum – but with running, you're straight out of the door. If you've been given the all-clear from your GP to exercise, and you're keen to start running with a pram, our Baby Jogger Summit X3 review may come in handy if you're on the hunt for a buggy that's suitable.

"Making time for yourself as a mum can be really tricky – we spend all our time caring for our little ones, but our mental and physical health is so important," says Steph Claire Smith, mum-of-one and co-founder of Kic, a wellness app that features KICRUN, a 0-5km training plan and KICBUMP, a prenatal and postnatal workout programme. "Thinking back to when I was on maternity leave, I was lacking that sense of accomplishment I’d usually unlock from moving my body or working through my to-do list at work. Setting yourself a goal, like running 5km, can be really empowering so long as you break it down into achievable steps."

How to get started

Getting started with the 5k plan couldn’t be easier. All you need to do is download the 30-day couch to 5k challenge plan, print it off and stick it up somewhere that will motivate you to do your daily exercise. We recommend the fridge or popping it next to your bedside table – basically somewhere that you'll definitely come across during your daily routine. A positive and determined attitude to succeed is also encouraged to get going. As is some practical footwear (running trainers are ideal) and comfy and breathable gym clothing. Once you've dressed the part (and done a few stretches) simply read our easy-to-follow exercises as outlined on the sheet so you’ll know exactly what to do. Then it's ready, set, go!

5 tips for new runners to successfully complete the Couch to 5k challenge

1. Walk and run

There's a misconception that in order to be a successful runner, you must be running for the entire duration of your workout, but that simply isn't the case, and in fact, walking for some parts of your training is encouraged. "My tips for any new runner is always, don’t be afraid to walk," says Will. "As you build your cardiovascular base, don’t feel you have to run or jog every single step. Stopping to walk for a minute is still adding to your training and ability to run further next time out. It’s better to run and walk 3km in total than run 2km and call it quits."

Charlotte Arter, ambassador for running apparel specialist Saucony UK agrees: "I recommend you build in intervals of running and walking to get your confidence and then go from there. Once you’ve mastered running for a minute and then walking for a minute, you can start to increase the time you spend running and look to increase your distance at the same time."

2. Set yourself goals

Setting goals for a 5k challenge provides motivation, structure and a sense of achievement when you reach them! Clear objectives help you stay focused, track your progress and push yourself.

Charlotte tells us: "[Your goals] can be short term and long term – it always helps to have something tangible to work to. Once you meet your goal of running for a longer period of time without walking, and then eventually running a 5k distance without stopping, your next target can be improving on your time for the 5k. The main thing is not to rush to meet your goals and to always look back on what you have achieved, big or small, they are all achievements!"

3. Keep it interesting

When starting out as a runner with your first 5k in mind, it’s important to keep things fresh – and that includes the routes that you run. The last thing you want to do is get bored of running when you’ve only just begun. Charlotte explains: "Running is a great way to get to know your area, so make sure you are making the most of it. Find out the best routes through apps like Strava and MapMyRun where other runners share their favourite loops."

4. Consistency is key

When training for a 5k, consistency is crucial as it helps to build endurance, improves your running technique and minimises the risk of injury. Charlotte says: "Everyone lives such busy lives, but if you can establish a weekly routine where you’re running regularly, it'll make a huge difference to your end result. Sometimes, the last thing you might want to do is pull on your trainers, but the feeling of achievement and endorphin release after a run (of any distance) makes it all worth it." Running releases a surge of 'feel-good' hormones into your blood, which may explain why you feel happy after at the finish line, also known as the runner's high, according to research published in the National Library for Medicine.

5. Think about your fuel

You may find that if you go out first thing, you don’t need any food beforehand. But often, eating before exercise – particularly an hour or two before – can help boost your performance. Charlotte's go-to is a bowl of porridge, and this is a healthy breakfast choice if jogging in the morning. A Harvard medical school study highlights that eating carbohydrates before running is wise, as this is what your body turns into fuel – and regular oats contain up to 70 percent of carbohydrates. Similarly, a generous helping of good fats are important, with one 2018 study published in the Journal of the International Society of Sports Nutrition showing that the body also uses fats to fuel your workout (known as 'fat oxidation'), so that might look like a spoonful of peanut butter in your oats or some avocado on toast.

Fitness expert Kelly Marshall agrees that eating well outside of your training is also imperative: "It’s true that you can’t out-train a bad diet. To get the maximum benefit from your 5k plan, you need to make sure your nutrition is as focused as your exercise. The Nutracheck App is a must-have tool if you want to monitor your diet and track your calorie intake". Hydration is also imperative, with the handy H20 helping us to prevent injury and illness. A different 2018 study published on BMC Health warns that dehydration when active can cause fatigue, headaches, sickness and muscle cramping. "Making sure you drink plenty of water long before going out on a run or any form of exercise is also key," adds Charlotte.

3 things to avoid when you start running again

1. Neglecting your warm-up

It sounds obvious, but having warm muscles before you start running will really help you get the most out of your training, so skipping your stretches is not a good idea. "There's nothing that kills your progress like an injury," warns Will. "Ensure you are buying into some stretching and a light warm up before you get out the door. It can be as simple as five minutes extra work, but is worth it in my books." One study in the Journal of Sports Medicine found that a good warm up opens up your blood vessels and gets precious oxygen to your muscles which will aid both flexibility and efficiency, whilst another 2018 study published in the Journal of Exercise Rehabilitation (JER) stated that stretching before helped prepare for a better exercise performance.

2. Ignoring pain

If there's one thing you take away from this feature, make it this: always listen to your body. A few aches post-run is normally nothing to worry about. But if you're experiencing severe continuous pain in one area it may be an injury that needs attention. Be sure to get it checked out by a doctor before running again.

3. Giving up

As we already mentioned, consistency is the key to success when it comes to completing the Couch to 5k, so if you do miss a training session, don't beat yourself up, just be prepared to go for it the next day. "Starting to run can be a scary concept," assures Kelly. "But the key is following a systematic, progressive plan to support your body and get it accustomed to impact and an increasing distance." It's important to set realistic goals with the Couch to 5k plan, so don't expect a personal best every time, especially when you're tired from looking after a newborn or toddler.

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Whether you want to start walking for weight loss or just to improve your overall fitness, getting out in the fresh air will always offer numerous benefits for both your physical and mental health. 

Every year, thousands of people learn how to start running in a bid to try and lose weight. And while it's undoubtedly a great exercise for your cardiovascular health, it's a tough ride on the body if you're starting from a relatively low level of fitness. Walking, on the other hand, is an activity that's gentle on your joints and bones, and it allows you build up your fitness before taking it to the next level (if you want to).

And if you're looking for get moving, then walking might be the perfect way to start you off. As always, no one should feel pressured to lose weight - the most successful changes only ever occur when you actively choose to make the change yourself. But, if you are looking to improve your fitness and lose weight without diet or exercise, then you might want to try walking for weight loss.

Does walking for weight loss work?

Walking is great for your health, it's probably not enough on its own for substantial weight loss. Most people have to change their eating habits when they want to lose weight, explains nutritional coach and personal trainer Nathalie Lennon. 

She says: "When it comes to weight loss, we must remember that diet is key," she says. "As the famous saying goes, 'you can't outrun a bad diet'. Weight loss essentially comes down to the basic 'in vs out' formula."

Otherwise known as creating a calorie deficit, to lose weight you need to burn more calories throughout the day than you consume through food and drink. This calorie burn can include exercise such as walking, but how many calories you burn a day also depends on the two other factors that make up your total daily energy expenditure (TDEE): your resting energy expenditure, i.e. the number of calories you burn with daily bodily functions like breathing, and the number of calories you burn through the thermic effect of food, i.e. digestion and metabolisation.

So while exercise is important, it won't contribute the most to your calorie burn over the day. To find out how many calories you should be eating to get into a deficit, you'll need to know your maintenance level. 

Eating between 300 to 500 calories below this level every day, according a review by the Academy of Nutrition and Dietetics, will lead to a substantial weight loss over time without being unsustainable.

And it's the sustainability that our expert says is the most important when it comes to weight loss in the long-term. "The methods of exercise you perform to help you create this caloric deficit must be those you can envisage yourself maintaining for the long haul. It's all about finding that balance at the end of the day," Natalie says.

How much do I need to walk daily to lose weight?

If your walk helps to put you in the calorific deficit then you can lose weight. By this logic, even just a 30-minute walk could help you lose weight.

A half-an-hour walk will burn between 135 and 189 calories on average, according to Harvard University Medical School. Taking the daily 300 to 500-calorie deficit as outlined above, the calories burnt from a short walk every day could make up almost half of the total deficit over the week. So combining a daily walk with healthy eating could help you to lose weight - at least in the short-term.

However, Nathalie notes that there's no guarantee you'll burn a certain amount of calories every time you head out for a walk. There are multiple factors that play into how many calories you'll burn over one exercise session, including speed, distance and incline, she says. "Increasing any one of these three factors will lead to a greater calorific burn and, as a result, will potentially aid your weight loss goals more."

And in general, people need more than 30 minutes of exercise to make any substantial changes to their body. The NHS recommends at least 75 minutes of vigorous exercise per week to bring about the wider benefits of walking - like reducing the risk of heart disease or a stroke - as well as weight loss. "Adults should aim to do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week," their guidance suggests.

Walking for weight loss plan

Nathalie suggests this plan if you want to start walking for weight loss after a long time of being inactive.

"Over time you may increase the intensity & lengths or your walks, or even think about beginning the run/walk strategy," she explains.

Often seen as the first pillar in the guide on running, the run/walk strategy involves walking for 30-minutes per day at a fast but comfortable pace. After doing this for 2 to 3 weeks, you then begin a run/walk interval split. 

"This interval training is then the most efficient way to begin running," our expert says. "Start by performing a 5 minute fast paced walk to warm up, then running and walking in intervals. For example:

• Run for a 30-second interval then walk for 2-minute interval. Aim to repeat this for 10-20 minutes, then finish with 5 minutes walking to cool down.
• Over time you can increase your running interval slowly, and start to reduce your walking interval. For example, you may build up to 3 minutes running and 1 minute walking over time.
• This process is not to be rushed, slow and steady wins the race. Remember everyone’s pace of progression will vary." 

How long does it take to see results from walking?

Walking - or any exercise - will begin to make changes to the body within just a few months. 

But as the saying goes, nothing worth having comes easy. To see significant results in a short time frame, research from Queen's University suggests that those who want to lose weight should exercise for at least one hour every day at a moderate intensity. The study included 52 obese male participants who, after being assigned an exercise regime over three months, lost an average of 7.5kg. Interestingly as well, the participants who exercised every day lost an average of 1.3kg more than those who were assigned to the diet-only weight loss programme.

Similarly, another study by Saint Louis University studied overweight men and women over the age of 50 and found that participants lost the most amount of weight after exercising for 7.4 hours every week.

And as Nathalie suggests, how long it will take someone to see results from exercise depends on other factors - including whether they are in a caloric deficit and to what intensity they are exercising for.

Is running or walking better for weight loss?

Running is better for weight loss, as it allows you to burn more calories in a shorter period of time.

While a woman who weighs 60kg may burn between 100 and 120 calories on a 30-minute walk, if she ran for 30 minutes a medium intensity level then she may be able to burn up to 280 calories, Nathalie explains.

But there's certainly nothing wrong with walking, she says. While running may be better for burning calories, if you prefer walking and are more likely to head out for a walk than a run, you should stick to walking. At the end of the day, it's doing the exercise that matters.

And there are loads of benefits to walking outside of weight loss that are bound to make you feel happier and healthier overall. "Walking may be the better choice if you want to put less strain on your joints or muscles. It's also great for those starting from a very low baseline level of fitness, or perhaps for those who've had a very stressful week mentally and want to reduce the stress load on their body by doing some gentle walks rather than high impact running," our expert says. 

"Both walking and running will be very beneficial to your overall health, mind set and weight loss goals. The better choice for you will depend on your current baseline level of fitness, schedule and health status." 

And finally, does being cold burn calories? It can do, especially if you're cold while walking, which means you may not be exerting yourself enough to keep yourself totally warm, so your body uses extra energy through the process of thermogenesis. If it's a cold day but you go for a run, you probably won't get the extra calorie burn due to the temperature.

Can you lose belly fat by walking?

Not exactly - it's not possible to 'spot-reduce' fat on the body at all - you have to reduce fat across all areas of the body to lose weight in one place. While you're likely to see hypertrophy in an exercised muscle over a rested one if you train one arm over the other with resistance training, fat doesn't work in the same way.

Multiple studies have been conducted on the subject of spot-reducing belly fat, including one from Tehran University of Medical Sciences  that looked at 40 overweight and obese women over a 12-week period. Researchers found that resistance training of the abdominal muscles had no effect on reducing tummy fat compared to dietary intervention. Similar results have been found around the world, including in the study from Los Lagos University in Chile and University of California's study on spot-reduction of fat.

However, there are some small studies that suggest walking is good for helping to reduce tummy fat because it's a form of aerobic exercise - and it helps with overall weight loss. One study, conducted at Sungkyunkwan University in Korea, studied obese women who walked for between 50 and 70 minutes three times a week for 12 weeks. At the end of the programme, researchers found that the women had experienced a reduction in their waist circumference and general body fat percentage.

Compared to the control group, who did not undertake the walking programme, the women had significantly less subcutaneous and visceral fat, which is hidden fat in the abdominal cavity that's often held responsible for the so-called 'muffin top'.

For busy mums juggling the demands of your family and work life, the prospect of adding running to the mix might seem overwhelming.

Couch to 5k finishers will vouch for the fact that running can be a transformative ally for mums, especially when it comes to postnatal exercise. "Running is an ideal activity for busy mums, offering a plethora of benefits that contribute to your overall wellbeing," says pre- and postnatal expert and personal trainer, Amanda Place. "The act of running provides valuable 'me time' for mums to recharge and prioritise self-care, fostering a sense of empowerment and resilience. As a flexible exercise that can be adapted to various schedules, running becomes an accessible and efficient way for busy mums to invest in their physical and mental health amidst their demanding routines."

Those benefits are even more prominent if you run outdoors too, according to a study published in the International Journal of Environmental Research and Public Health that proves you benefit from being exposed to nature which, in turn, can reduce stress and boost your mental wellbeing. There are more than just physical benefits to running too: according to Strava's 2023 report, 78 percent of people who use the fitness tracking app said exercise helps them combat feelings of loneliness, even if they were going it alone. Consider this the ultimate guide for how to fit running into your life, as we explore a beginner-friendly approach tailored for busy mums. From setting realistic goals to weaving running seamlessly into your hectic schedule, this guide is designed to help you lace up your trainers, hit the pavement and embrace the benefits of running without sacrificing your precious time or energy.

14 running tips for busy mums

1. Make it achievable

First thing's first: you need to be realistic with how many runs you can fit in each week. Pull out your diary and have a look at your non-negotiable commitments and decide whether going early in the morning (before the school run, perhaps) or evening after work, for example, would suit you best. "The key is to create a sustainable and enjoyable running routine that fits seamlessly into your busy lifestyle, allowing you to reap the physical and mental benefits of this accessible and invigorating form of exercise," says Amanda. If time is limited, even short bursts of running can contribute to your overall fitness, she adds.

If you've had an uncomplicated delivery, you can start with gentle exercises as soon as you feel ready, but the NHS advises to wait until after your six-week postnatal check before participating in high-impact activities such as aerobics or running. Furthermore, the NHS has suggested doing some pelvic floor exercises to strengthen the muscles in that area, as well as pushing your pram briskly when out walking with your baby. Find out how one of GoodtoKnow's testers found the Baby Jogger Summit X3 for running or walking with their baby on different terrains.

2. Team up with a workout buddy

Having a workout buddy will not only make running more fun, it'll help keep you accountable on the days you just want to stay at home, especially during the cold winter months. Use it as a social event and chance to catch up with a friend or family member – and you could even get a coffee afterwards as a reward. "This partnership not only enhances the physical benefits of running but also contributes to overall wellbeing by fostering positive connections and shared accomplishments," Amanda says.

3. Start slowly

It can be tempting to go hard and fast within the first week, but going hell-for-leather on a new running regime could cause an injury. To help your body adjust to the physical demands of running, start slowly. Amanda tells us: "This gradual progression helps prevent overexertion, reduces the risk of injuries, and allows for a smoother adjustment to the increased cardiovascular load. As you gradually build stamina and strength, you can progressively increase the duration and intensity of your runs."

4. Start with walk-run intervals

Run-walk intervals are perfectly acceptable – encouraged, even – when you start a new running programme. Try doing one minute of running for every two minutes of walking to help beginners build up their cardiovascular fitness. "Similarly, programmes like Couch to 5K provide a well-structured and progressive plan, guiding mums through a series of walk-run intervals to gradually build running stamina," Amanda says.

5. Set yourself a goal

A clear and achievable goal provides a sense of purpose and direction, turning running into a purposeful activity rather than a routine chore. Amanda tells us: "Whether it's completing a certain distance, participating in a local race, or achieving a specific time, having a goal creates a tangible target to work towards. This not only adds structure to your running routine but also boosts accountability and commitment."

6. Never neglect a warm-up

Avoiding a warm-up is a common mistake that new runners make, but it's crucial to prepare your body for the physical demands of running and reduce the risk of injuries. "Start with light aerobic exercises like brisk walking or a slow jog for five to 10 minutes to gradually elevate your heart rate and increase blood flow to your muscles. Incorporate dynamic stretches targeting major muscle groups, such as leg swings, hip circles, and arm circles," Amanda suggests.

7. Consider your technique

For mums venturing into running, focusing on proper technique is paramount for a safe and enjoyable experience. Amanda explains the perfect running technique: "Start by maintaining an upright posture with a slight forward lean from the ankles, ensuring a straight line from the head to the heels. Land softly on the midfoot or forefoot rather than the heel, promoting a more efficient stride and reducing the risk of impact-related injuries. Keep the arms bent at a 90-degree angle and swing them naturally, syncing the motion with the stride. Avoid clenching the fists and strive for a relaxed upper body to conserve energy and reduce tension. Gradually increase the intensity and duration of your runs to allow the body to adapt."

8. Choose the right activewear for running

Don't underestimate the power of the proper running gear to make a difference to your runs – the material and technology of running kit can really help you go the extra mile. "Opting for moisture-wicking fabrics, such as polyester or blends with moisture-wicking technology, helps manage sweat and keeps the body dry during runs. Look for breathable materials and designs that promote air circulation, aiding in temperature regulation and preventing discomfort," Amanda suggests.

. High-waisted leggings or shorts with a comfortable waistband can provide support to the core, and choosing pieces with reflective elements enhances visibility, a particularly important safety consideration if running early in the morning or late in the evening."

9. Wear the correct footwear

Ideally, you need to be wearing trainers that are specifically designed for running to avoid minor things like blisters to the more detrimental elements like injuries. "Quality running shoes provide proper support, cushioning, and stability, which are crucial for the unique biomechanics of running," Amanda says. "Opt for well-fitted shoes that are designed for running to help with shock absorption and maintain proper alignment and posture for every run."

10. Invest in ventilated running gear

Ventilated running clothing, featuring breathable fabrics and strategically placed mesh panels, allows for effective moisture-wicking and improved air circulation. "This, in turn, helps regulate body temperature and keeps you cool and comfortable, even during demanding workouts," Amanda states. Investing in multi-functional activewear will help mums with limited time so they can go from their training run to the school run.

11. Invest in a shock absorber bra

Investing in a shock absorber bra (one that is designed to control your breasts when engaging in high impact activity like running) is a must for not just mums but all women. For mums who have been through pregnancy or breastfeeding, it's crucial to have a sports bra that fits well to provide proper support for their breast tissue that may have changed. "A shock-absorber bra provides extra support, minimising breast movement during physical activity and reducing strain on the delicate ligaments," Amanda explains. "This not only enhances comfort but also helps prevent sagging and discomfort associated with inadequate support."

12. Don't forget the cool down

As with the warm up, cooling down by stretching is going to help with that post-run recovery. Amanda tells us: "Focus on major muscle groups used during running, including the calves, hamstrings, quadriceps, hips, and lower back. A classic calf stretch, where you lean against a wall with one leg extended back, helps alleviate tightness in the calves.

"For the hamstrings, a seated or standing forward bend can be effective. The quadriceps can be stretched by pulling one foot toward the glutes while standing. To address hip tightness, incorporate a hip flexor stretch or pigeon pose. Finally, a gentle lower back stretch, such as a seated twist or cat-cow stretch, can release tension. Hold each stretch for 15-30 seconds, focusing on controlled breathing and avoiding bouncing."

13. What to eat before a run

Some pre-run fuel can work wonders, but you need to get the timing right so it doesn't effect your performance. "Consume a balanced meal or snack about one to three hours before your run, focusing on easily digestible carbohydrates, moderate protein, and a small amount of healthy fats. Whole-grain toast with nut butter and banana, avocado toast with eggs, or a bowl of porridge with berries and honey are excellent choices to start with," says Amanda.

14. How to refuel from a run

A review published in the Journal of International Society of Sports Nutrition suggests that after a solid run, munching down on some carbs and protein within 30 minutes is the perfect time to refuel your muscle energy (that stored glucose). Aim for a three to one ratio of carbs to protein for a decent refuel.

Amanda explains: "Carbohydrates are essential for restoring glycogen levels depleted during exercise, and they can be obtained from sources like whole grains, fruits, and vegetables. Protein is important for muscle repair after exercise and can be found in lean beef, poultry, fish, eggs, or plant-based options like beans, legumes, nuts and seeds. And don’t forget to rehydrate with water or electrolytes to replace fluids lost through sweat." Following a high protein diet and eating high protein foods beforehand will also help your muscles adapt and develop to the regime in the longer term.

Our running must-haves

• John Lewis: Up to 50% off selected Sports
• Under Armour: Save up to 50% off Women's Gym Wear
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• Shock Absorber: Get an extra 10% off your first order
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• HOKA: Save up to 40% off online
• Adidas: Up to 50% off in winter sale

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If you’re monitoring your weight or keeping track of your fitness progress, knowing how many calories you burn in a day can help you reach your goals. 

Calorie counting is one of the most popular ways to lose or maintain weight. Whether you're looking to improve fitness and overall health or just want to feel more confident in your body, if you're someone who watches your calorie intake you've probably already done your research into low-calorie meals and got a list of your favourite low-calorie breakfast and low-calorie lunch ideas.

Calories are the amount of energy in food and drink, and we need them for our bodies to function properly. But while we all consume calories, it’s important to know that the answer to how many calories you burn in a day will be different for everyone, because it's all dependent on what you get up to. So, whether you’re looking to know how many calories you burn in a day through particular exercises or just through eating, drinking and breathing, this is what the experts want you to know.

How many calories do I burn a day?

Most people will burn over 1800 calories every day without doing any exercise at all, and this number will be higher for those who are more active. Other factors that can affect how many calories you burn include age, sex, height and weight.

Dr Greg Potter, nutritionist and chief science officer at Resilient Nutrition explains that the reason we burn so many calories without exercise is because we burn most of them just through daily bodily functions. "Our bodies have all sorts of different housekeeping functions they have to maintain even at rest. Your heart is always beating, your brain requires lots of energy. That resting energy expenditure actually makes up the majority of calories people burn each day," he says. 

A study by the American Council on Exercise and the Exercise and Health Program at the University of Wisconsin-La Crosse looked at 10 different occupations and how many steps each person did every day. A mail carrier, for instance, does around 18,904 steps per day according to the study, working out to about 882 more calories burned per day than a secretary, who will burn roughly 196 calories throughout the day.

However, it's a little bit more complicated than this. How many calories you'll burn per day - either just through your bodily functions or with the addition of exercise - also depends on three main factors.

• Weight/Height: The more you weigh, whether fat mass or muscle mass, the more calories you'll burn. Taller people tend to also weigh more because they are supporting more mass.
• Sex: Men tend to have more muscle and less fat mass than women, meaning they burn more calories.
• Age: The amount of muscle you have tends to decrease as you get older, slowing down the amount of calories you burn.

How many calories do I burn without exercise?

The average person burns around 1800 calories a day doing absolutely nothing. For example, according to the Healthy Eating Guide, sitting burns an estimated 75 calories per hour.

This number will vary, however. A sedentary woman aged 19 to 30 burns 1,800 to 2,000 calories daily, while a sedentary woman aged 31 to 51 burns about 1,800 calories per day.

Dr Potter explains, "The number of calories you burn each day depends on your body composition first and foremost. What that means is, the more fat-free mass you have (the body weight you have that’s not made up of fat, e.g. muscle) is the main determinant of how many calories you’ll burn."

Muscle mass vs fat mass

It's a common misconception that muscle weighs more than fat, but the difference is actually in their density. Muscle is harder and denser than fat, so has a smaller volume and therefore takes up less space than fat.

They also have different functions: Fat helps insulate the body and trap body heat, while muscle boosts your metabolism (the process by which the body changes food and drink into energy). This means the more muscle you have, the more calories you burn when you’re at rest, as demonstrated by a study from the University of Cambridge. Therefore, those with a low body weight but a poor muscle-to-fat ratio are at higher risk for obesity-related conditions such as diabetes and heart disease.

But while we all want to believe that you can lose weight without diet or exercise, this is largely untrue. So, when you’re thinking about what exercise you may want to include in your regime, Dr Potter says that if you want to burn calories in the long-term then it helps to build muscle - or at least hang onto the muscle you already have.

How many calories do I burn during exercise?

How many calories you burn during exercise varies wildly depending on a number of factors, including weight, height, sex and age, as well as the exercise you are doing. Being cold can also burn calories, but during high-intensity exercise, you'll likely burn more in the heat than in the cold.

If you’re looking to take up an exercise that burns the most calories per minute, there are some that are a better choice than others. This is how much a 68kg, 5ft 6 woman in her 30s may burn per minute when working at an average pace: 

• Running: 11 calories
• Spinning/indoor cycling: 11 calories
• Skipping: 10 calories
• HIIT/Interval training: 10 calories
• Swimming: 10 calories
• Jogging: 8 calories
• Cycling: 7 calories
• Boxing: 6 calories
• Tennis: 5 calories
• Rowing: 5 calories
• Pilates: 4 calories
• Strength training/weightlifting: 4 calories
• Walking: 2 calories
• Yoga: 2 calories

Ultimately, the most successful exercise will be the one you enjoy most. While running tends to burn more calories than cycling, if the idea of going out for a run fills you with a deep dread, you’re less likely to go. 

You could also try joining an exercise class at your local gym if you don't feel confident in your own knowledge of exercise and equipment, or even visit a personal trainer for a workout that's tailored to your fitness goals.

If you’re relatively new to exercise and still finding your groove in what you do and don’t like, Dr Potter says there’s one type of exercise that’s perfect for those looking to lose weight. 

He says, "If I was going to pick one exercise for somebody whose goal is weight-loss, knowing that people are a bit crunched for time, I would definitely push them towards doing strength training."

Not only is strength training (otherwise known as resistance training - where you tone your muscles by contracting them against a resisting force) proven to burn more calories in the longer term, whether that be weightlifting or exercises that rely only on body weight, it’s also better for maintaining an all-round body composition. 

"If those who are losing weight don’t do resistance training," Dr Greg Potter says, "They’ll end up losing a big proportion of their mass as fat mass but also a relatively substantial portion of their mass as fat-free mass. They’ll lose muscle mass and bone mass and so on as well. However, if they do resistance training, they’ll hold onto a lot more of their fat-free mass."

How many calories should I eat a day?

According to the NHS, the number of calories that should be consumed per day is 2,500 calories for a man and 2,000 for a woman. However, this number actually depends on a whole range of factors, including whether you’re looking to gain pounds or wondering how to lose weight. 

Typically, to lose weight you have to eat 500 calories fewer than your maintenance level. If you have a calorie deficit of 500 per day you’ll lose one pound per week, according to a study published in The American Journal of Clinical Nutrition. 

Using the NHS' recommended daily intake guidelines, the number of calories that should be consumed by women trying to lose weight should be 1,500 per day, or 2,000 for men. It is not recommended to eat fewer calories in a day than this.

Many people use a calorie counter to manage how many calories they eat a day, and set a daily calorie limit, depending on how much they want to lose, maintain or gain weight, and literally count the number of calories they consume.

However, nutritionist Jenna Hope offers a word of warning about calorie counting. She says, "Minor calorie restriction can be an effective way to lose weight in the short term. However, it can contribute to a poor relationship with food and isn’t sustainable in the long term."

She adds, "Long-term excessive calorie restriction is also not a safe way to lose weight, as it can contribute to nutritional deficiencies and impaired metabolic function. Additionally, long-term restriction can therefore lead to further weight gain once the individual stops restricting calories."

8 calorie counting weight loss tips:

1. Weigh and measure your food and drink

Calorie counting relies on you knowing both the amount of calories you're consuming throughout the day and how many you burn. There are apps that can help with this, and here are some that we recommend:

• My Fitness Pal
• Lose it!
• Noom

While there’s no guarantee that the nutritional information in the app will be entirely correct, you do have the option to scan labels and input the nutritional information yourself.

And you can also try fitness trackers such as smartwatches to help with this. If you have a Fitbit, you can record your calories within the Fitbit app, which will then weigh up the number of calories you’ve eaten throughout the day with the number you’ve burnt, whether through exercise or daily movement.

2. Limit calorie tracking to two weeks

While athletes and professional sports people may be able to make calorie counting sustainable, it’s not achievable for the everyday person. But calorie counting for a week or two is a good way to discover what's actually in the food you're eating. 

"Some people, when they're starting out, they really don't know what's in food. They don't really know what carbohydrates are, they don't know which foods are rich in protein, and so on. And so assuming somebody has a relatively healthy relationship with food, but they don't really know what's in food, I think calorie counting can be helpful. And I think the actual process of tracking [eating] behaviour is often helpful too," Dr Potter says.

3. Focus on the food you're eating - not just the calories

When it comes to counting calories, it’s also important to look at the nutritional information of the food you’re eating. 

"Ensure you’re focusing on the nutrient density rather than solely the calories," Nutritionist Jenna Hope tells us. "For example, oatcakes contain more calories than rice cakes but they’re also higher in fibre and B-vitamins. Fibre contributes to satiety and so they’ll leave you feeling fuller for longer."

Having a source of complete protein is also important, Dr Potter says. "A fist-sized source of complete protein at each meal is a pretty good place to start. These are basically all animal sources of protein - and there are some plant ones too. It's important for fat-free mass but it's also the most satiating of all the macronutrients. One gram of protein is more satisfying that one gram of carbohydrate or fat on average. And so, protein is very good at keeping hunger at bay relative to the other macronutrients."

He also adds, "You burn more calories digesting protein than you do burning carbohydrates or fats on average."

4. Don't cut your calories too low

According to NHS guidance, if you need to lose weight you should aim for a loss of maximum 2 pounds per week until you reach a healthy weight for your height.

"You should be able to lose this amount if you eat and drink about 500 to 600kcal fewer a day than you need," they say.

Cutting your calorie intake by more than this can have a serious impact on your health. They're not easy diets to follow through with and they can have dangerous side-effects.

Side effects of a low-calorie diet can include:

• Feeling constantly hungry
• Feeling low on energy
• A dry mouth
• Diarrhoea or constipation
• Headaches
• Dizziness
• Cramps
• Hair thinning

If you experience any of these symptoms, you should stop restricting your calorie intake.

5. Focus on long-term lifestyle changes

Ultimately, calorie counting is often not sustainable in the long-term and weight loss is affected by many other factors - not just what you put into your body. 

“Weight can also be heavily affected by sleep and stress too. Therefore, try to ensure you’re getting ample sleep and that you’re managing stress where possible too,” Jenna says. 

So, if you're finding that eating a low calorie diet isn't helping you achieve your weight goals, you might want to start to look elsewhere for ways to help you progress.

6. Try high-volume eating

The worst part of counting calories will be feeling hungry. This is almost inevitable if you’re reducing the amount of food you’d normally eat in a day. 

High-volume eating can work to counteract this. It’s a strategy of eating where you consume a large amount of food while not exceeding your calorie goals, by eating a lot of food that’s low in density, i.e. low in calories. 

It’s based on the idea that a food’s physical weight and the number of calories it has is not directly linked. For example, 160g of (cooked) red lentils works out to be about 154 calories. While 170g of (cooked) white pasta works out to be almost double this at 282 calories. 

This is because white pasta is significantly richer in carbohydrates, which have a higher calorific value, than red lentils. So by eating for volume, you can eat more food while consuming less calories.

7. Make sensible food swaps

Swapping out calorie-dense foods for lighter ones means you have more calories to work with.

But this doesn't even need to be as extreme as swapping your favourite spaghetti bolognese for lentils. It can be something as simple as swapping from whole milk to sugar-free oat milk. The difference between the two may only be 20 calories per 100ml, but if you drink multiple cups of milky tea or coffee every day it can really add up.

8. Try zig-zag calorie counting

Not only is eating exactly the same number of calories every day likely to get boring very quickly, as you’ll undoubtedly find yourself sticking to similar foods, there’s also evidence to suggest that it will stop working after a while. 

For example, one 2015 study from the The American Journal of Clinical Nutrition found that a three-week low-calorie diet decreased participants' metabolisms by more than 100 calories. 

Zigzag calorie counting aims to combat this as you alternate the number of calories you eat on any given day. The same study found that when they switched participants onto a higher-calorie diet in the fourth week of the program, their metabolism increased to above the starting level. 

For it to work, you should have a combination of high-calorie days and low-calorie days. All these add up to your weekly calorie target. 

So for example, if your weekly calorie target is 14,000 calories per week (2,000 per day) then you may eat 2,300 calories for three days a week and 1,775 for the other four days of the week. 

This method of calorie counting prevents the body from adapting to the lower number of calories and putting you into a weight loss plateau. For example, a seven-week study published in the Journal of Functional Morphology and Kinesiology diet found that a heavy carbohydrate "refeed" for two consecutive days was more effective at preventing the loss of fat-free mass than a continuous cycle of energy restriction. They also discovered that the participants' resting metabolic rate was slightly better maintained.

And a second study from the Obesity Society also confirmed that intermittent low-calorie diets were more effective for weight loss than continuous restriction.

Calorie counting: Is it for you?

• It's not the healthiest way to lose weight: Nutritionist Jenna says, "Calorie counting is generally not the healthiest approach to losing weight. It oversimplifies nutrition and dietary choices. Making healthy decisions should be based on a wide range of factors including proteins, fibre and micronutrients."
• The nutrition label on the back of food packets isn’t always correct: If you do decide to calorie count, be aware that the nutritional information won’t always be true. "The calories listed on food labels are often inaccurate," Jenna told us.
• Lack of nutrition labels: If the labels aren't always correct (or they don't exist), you'll have to make an educated guess. You'll have to base your plan around the nutritional values you do know - if you know any of them.
• It depends on your lifestyle: If you’re someone who enjoys going out to eat or drink, at a friend's house or in a restaurant, you're naturally going to find it harder to count calories, because you won't always know the calorific value of the food you're eating.
• You may experience a negative impact on your mental health: "Tracking calories can become all-consuming and can have a negative impact on mental wellbeing," Jenna says. And it’s particularly not recommended for those who have experienced disordered eating in the past - one study published in the Eating Behaviours journal found that out of 105 people diagnosed with an eating disorder, 75% said that they used an app to count their calories.

Calorie counting is not for everyone, and it's important that you do it properly. A 2022 study from the Yale University School of Medicine showed that while moderate calorie restriction led to the identification of a gene that is involved in improved immune and metabolic functions, extreme caloric restriction (a 40% reduction in calories) is associated with impaired immune function, which can lead to more severe infections.

And counting calories is not the only way to change how you eat to lose weight - simple things like adjusting portion sizes and making sure your meals are made up of the right types of food can also make a big difference. Why not download the NHS's free weight loss plan app to help you start healthier eating habits, be more active, and start losing weight.

We spoke to the following experts:

If you looking for more diet plans that can help you reach your weight loss goals, we've spoken to the experts about the Fast 800 Diet, the 5:2 diet and the 16:8 diet too. We've also rounded up 14 celebrity diets - but you might want to steer clear of some of these.

If you're a mum juggling a thousand things at once, finding time to exercise is probably last on your list.

Enter, HIIT (high-intensity interval training) that only requires little-and-often exercise like 15-minute workouts – and you don't even need to leave the house if Couch to 5k isn't doable for you right now. HIIT workouts can go anywhere with you too – all you need is space to move around and you can do it just using your body weight.

"I encourage clients to think of exercise as something that can easily fit in in short bursts, rather than something they need to create lots of time for," says postnatal exercise specialist, Grace Lillywhite. "A 15-minute workout seems short, but if you manage to do it five days a week, that becomes 90 minutes, which is hugely beneficial. Mums can make HIIT part of their daily routine when their children are napping or asleep for the night, but I also find that they love to join in, showing them that exercise for kids is a good thing and the importance of doing things for your own health when you are a mum. All types of exercise have huge benefits, including improving brain health, stronger muscles and bones, reducing the risk of disease, improving mood, boosting energy and improving mum’s ability to do day to day activities with their children."

This is evidenced by a 2021 study published in the National Library for Medicine that suggests HIIT could help you build muscle mass, as well as burn fat. HIIT could also be a great mood-booster. A recent 2023 study on PubMed found that HIIT can crank up a protein called BDNF, which plays a role in controlling brain function and mood. 

So, if you're new to HIIT and wondering where to start, you've come to the right place. Here, Constantinos Yiallouros, personal trainer with Anytime Fitness UK shares his five favourite moves that you can do from the comfort of your own home.

What is a HIIT workout?

HIIT requires you to work for a relatively short amount of time (around 20 to 45 seconds) followed by a brief recovery period, before returning back to the next exercise.

"A familiar HIIT workout would contain five to six exercises such as squats, mountain climbers and running on the spot," trainer Constantinos says. "This would comprise one 'round', and you would then repeat this four to six times for your entire workout."

"The aim is that with these short periods of work, you're able to push harder than you traditionally would and challenge yourself, significantly elevating your heart rate in the process." He explains that most HIIT workouts will only be 30 minutes maximum and if they're done regularly alongside other types of training, they can deliver incredible results.

One study from 2015 published in the National Center for Biotechnology Information suggest that this type of workout can also burn over 25 percent more calories than other forms of exercise or the same number of calories in as little as a third of the time. This makes it a particularly great exercise if you're a busy mum. But even better, HIIT can also help you burn calories after you've finishing exercising. Multiple studies, including research from the University of North Carolina, have demonstrated HIIT's ability to increase your body's metabolic rate for hours after you've finished exercising.

"HIIT works wonders for your aerobic fitness and can increase your VO2 max," Constantinos adds. "This refers to the maximum rate of oxygen that your body can consume and use effectively during exercise. Improving your VO2 means you'll increase your body's ability to handle cardio exercises such as running and swimming."

What is the HIIT workout plan?

The HIIT workout plan is 30 to 40 minutes of exercise per week, split across two different days with adequate rest and recovery time in between. As a rule, your heart rate should only be above 90 percent maximum for 30 to 40 minutes per week. This exercise should be supplemented with other less demanding workouts, such as yoga or a gentle walk.

And importantly, Constantinos says, only take on a workout plan of this kind if you've already been exercising for at least six months consistently. HIIT is made up of high-impact, rapid movements so it puts a lot of strain on your muscles and joints: "It should be something that you build up to over time and when your body feels ready to, add into your exercise regime alongside cardio and resistance training," he says. 

After warming up with a light jog or some dynamic stretching, do each move in the workout for 30 seconds. Rest for 15 seconds between each move. After your first circuit of the five moves, rest for 60 seconds. Then repeat the circuit four more times (five times in total). To warm down after your HIIT workout, try a mixture of static and dynamic stretches while your muscles are still warm.

The 30 day HIIT workout challenge

HIIT workout: What movement to do and how to do them

1. Static plank

If you saw the word 'plank' and groaned, don't panic! If you've never tried this move, our 30-day plank challenge will help you get started.

1. Lie down on the floor with your elbows under your shoulders, hands together or flat on the floor – whichever feels more comfortable.
2. Engage your core by drawing in your abdominal muscles towards your spine.
3. Keeping your abdominal muscles tight, look at the space in between your hands to ensure they are in line with your body. Keep your eyes looking down and keep your butt in line with your body, too. Don't push your hips up high or try to bring them down.
4. Hold the position for as long as you can.

2. Squats

1. Stand with your feet should-width apart with your toes slightly pointed outwards.
2. Keeping your spine neutral, shoulders back and your chest open, you can clasp your hands in front of you for ease.
3. With your feet firmly planted into the ground, start the move by pushing your hips back as if you're going to sit on a chair behind you. If you struggle with this move, it may actually be a good idea to position a chair behind you so you know where to aim for.
4. Bend your knees to position yourself as far down as possible, keeping your chest lifted always. Keep your lower back in that same neutral position, press through your heels and stand back up to the position you started in.

If you've already been incorporating squats into your workout for the last six months, whether with no weights or a barbell, you could always make your squat harder by adding some free weights. Constantinos recommends adding some kettlebells into your move to help make it more challenging for yourself. Start off with a lower weight than you think you may need, then work your way up, as your muscles will soon be working hard with more repetitions than you may be used to. For complete beginners, our 30-day squat challenge is ideal to ensure you nail the perfect form.

3. Lunges

Lunges are another amazing move for really building the muscles in your quads, calves, hamstrings and your glutes, as well as helping to improve balance in your core strength. For variation, opt for some side lunges instead. Equally as effective as a regular lunge, side lunges will help you engage other parts of your glutes and quadriceps, as well as helping to tone up your oblique muscles.

1. Standing with your feet should-width apart, take a step forward so that your knee is at a right angle to the ground.
2. Make sure that your back knee is also parallel to the ground and that your front knee doesn't extend over the top of your toes, as this can put unnecessary strain on your knee.
3. Lift your front leg and step backwards to return to the start position, swapping to the other leg.

4. Mountain Climbers

1. Find your plank position and make sure that you're distributing your weight evenly between your hands and toes.
2. If you're new to mountain climbers, you may find it easier to prop your arms up on a bench. At home, this could be the arm of your sofa or a chair against the wall.
3. Make sure that your hands are shoulder-width apart, your back is flat, your ab muscles are engaged and your head is aligned with the rest of your body.
4. Pull your right knee into your chest as far up as it can go then quickly switch legs, pulling the knee down and the other back up. It should almost feel as if you're running on the spot – but be sure to bring those knees up high!

Mountain climbers can get a bit disruptive, so if you've got kids who are in bed, these workout sliders are a great option when you need to be quiet. Keep your feet on the discs and simply complete the move by sliding them backwards and forwards in the same motion, rather than taking your feet off the floor.

5. Running on the spot

When running on the spot, be sure to keep your knees high and really drive up. If you find that you want something a little harder, opt for a variation of the classic burpee – learn how to do burpees with the proper form, as shown by a fitness expert.

1. From a standing position, place your hands on the floor in front of you.
2. Kick your legs out behind you, so you land on your toes adopting a plant/press-up position.
3. Ensure your core is tight throughout (to protect your back). Keep your chest over your hands to keep the workload on core and not your neck.
4. Jump your legs back in towards your hands and then stand. This is one rep, continue for the duration of the time frame

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These exercises for bingo wings will tighten and tone your muscles, so you don't have to wonder how to get rid of bingo wings anymore.

Seen as a derogatory term by some because it refers to the arms of female bingo players, 'bingo wings' is slang for the lose skin that hangs down from the upper arms. Lyndsey Forfar, studio manager and head trainer at F45 Vauxhall, explains: "There could be several reasons why someone develops bingo wings - from genetics to diet and lifestyle." She adds, "People naturally hold fat in different areas of their bodies so if you're noticing it more in your upper arms that could be one place that your body generally tends to store fat."

And much like many of us are keen to know how to get rid of cellulite or how to lose weight on the face and how to get rid of a double chin to help us feel at our most confident, the same is often true of bingo wings. While there's nothing wrong with them, they're generally considered a sign of aging and therefore leave many wanting to tone up their arms. That's why we've spoken to the experts to put together this guide on how to get rid of bingo wings.

How to get rid of bingo wings at home

There are a range of exercises for reducing bingo wings that can be done as home workouts, and some can be done while you're going about your daily life, such as when you're watching TV or waiting for the kettle to boil.

Julia Buckley, founder of Julia Buckley Fitness, says: "We also tend to gain extra fat as we age, which is why 'bingo wings' are more common in older women. That's why a well-planned, varied programme of arm exercises and a healthy diet are crucial to keep the skin and muscles in good condition." She adds, "If you really want to see changes you should be ready to invest some time and effort with at least three workouts of around 30 mins each per week."

Best exercises to get rid of bingo wings

1. Resistance training

"If you’re holding fat in the upper arms, a healthy diet and a good varied workout plan including HIIT workouts and weight training is the best way to torch that," says Julia. "If sagging skin is the issue (often it will be a combination of both), tighten up the area by developing the muscles of the upper arms. As well as tricep dips and press-ups [, focus on the shoulders and bicep muscles on the front of the upper arms to give the area more firmness and shape with moves like shoulder presses, bicep curls and arm circles," she says.

Lyndsey adds: "Add weighted upper body exercises into your workout. Lifting weights will increase your muscle mass without making you look bulky. And it will tone your arms."

Try this exercise:

1. Sit up straight or stand with feet hip-width apart 
2. Hold a small dumbbell, a bottle or water or a can of beans in each hand – anything with a bit of weight
3. Start with your arms at your sides, then flex your arms from the elbows up to the shoulders and down to your sides
4. Repeat 10-15 times

2. Press-ups

Press-ups are one of the best exercises for your arms. "You can do press-ups in different positions – e.g. wide and narrow," says Lyndsey. "It's important to try and get your chest all the way to the floor. If that means dropping to your knees then make that modification so that you can achieve full range of motion to work the whole arm," she adds.

How to do a wall press-up:

• Stand at arm's length from a wall, with legs shoulder-width apart
• Stretch out your arms and place your palms on the wall
• Lean in so your face is near the wall
• Push yourself away from the wall using just your arms
• Do three lots of 8-10 press-ups to complete the exercise

3. Yoga

"Sun Salutations (Surya Namaskar) aim to ease tension, strengthen and align the entire body,' says Deanne Oliver-Pickard, a yoga teacher at beach destination Rockwater in Hove, and co-founder of The Wellness Works.

"Practising Sun Salutations daily will help to lengthen and tone the muscles of the body, whilst also supporting our fascia health," says Deanne. "Popular poses like the high plank, the downfacing dog and the dolphin are particularly beneficial when aiming to effectively sculpt and strengthen the upper arms."

The High Plank (Phalakasana)

1. Begin high plank on all fours on your mat, with your hands planted firmly to the ground and your shoulders over your wrists
2. Next, engage the legs by pushing back through the heels, with the legs hip-width apart. The whole body should now be raised, with the triceps and core engaged
3. To advance this pose and further strengthen your triceps and biceps, you can also lower the knees, the tops of the feet, and bend the elbows underneath.

Downfacing Dog (Adho mukha svanasana)

1. Similar to high plank, begin on all fours on your mat, with your hands planted firmly to the ground
2. Tuck your toes under and lift the knees off the floor, straightening the legs to where feels comfortable
3. Here you can also begin to bend alternate knees

The Dolphin (Ardha Pincha Mayurasana)

1. To begin the dolphin pose, begin on all fours 
2. Bend your elbows and bring your forearms to the mat
3. Next, curl your toes under and lift your legs until straight, feeling the engagement in your upper body and core.

4. Swimming

Swimming is one of the best exercises you can do. It works most muscles in your body, and can be especially beneficial for your arms.

Choose from backstroke, butterfly or front crawl – whatever you feel most comfortable with – and do as many laps as you can, focusing on powering your body with your arms more than your legs. Head to your local pool, lido or beach at least three times a week to see the maximum results.

5. Tricep dips

Another great arm-toning exercise is the tricep dip. "The tricep muscle has the biggest surface area in the arm, so exercises that will strengthen the tricep will give your arms a more defined appearance," says Lyndsey.

How to do tricep dips:

1. Sit on the edge of a sturdy chair, put your hands by your side, with your fingers facing forward and hanging just over the edge
2. Walk your feet out a little so that your hips and bottom are off the chair
3. Now use your arms to lower yourself down so that your bottom is just a few inches from the floor
4. Use your arms to slowly pull yourself up again 
5. Try to keep your back straight and don't tense your shoulders

This is quite a tough exercise, so don't worry if you can only do five. Aim to build up to 10 and to stretch your legs out a little further as you get the hang of it.

6. Rowing

If you go to the gym or you would like to buy a piece of exercise equipment that tones arms, opt for a rowing machine. You can buy a well-reviewed home rowing machine on Amazon from around £91.99. To see some results, aim for 20-40 mins a day, five days a week.

7. Carrying shopping

You can even incorporate exercises for bingo wings into your daily routine. "In every day, carrying heavy shopping bags home will work your shoulders and grip strength. Make sure you have two bags of equal weight either side," says Lyndsey. 

As you walk, slowly bend your elbows to the lift the bags up then, using controlled movements, move the bags back down.

8. Driving

Sitting in the car might not seem like exercise, but there are some toning moves you can do behind the wheel.

Grip the steering wheel and squeeze inwards to tone the chest, and then outward to target your upper arm, holding each for 10-20 seconds. Repeat these moves at the beginning and end of each journey you make, or whenever you're stuck in traffic. Don't try these while you're driving as it could distract you.

9. Stretching

OK, so a bit of stretching isn't going to melt your bingo wings away. What regular stretching exercises do is make muscles longer and leaner. 

Stretching is also a great way to release stress and stay flexible, and if you're going to be ding any of the exercises above on a regular basis, then stretching afterwards is important to to keep your muscles strong, and healthy, and to improve your range of motion.

Try this stretch for your shoulders, armpits, triceps, and chest:

1. Stretch your right arm out to the side and turn it palm facing down
2. Continue to roll your palm back until your thumb is pointing behind you and your shoulder is rolled forward
3. Raise your left arm to the sky, then bend the elbow so your elbow is pointed toward the ceiling and you are patting yourself on the back
4. Bend your right elbow and tuck your forearm behind your back. The back of your right hand should be resting against your lower back
5. Gently work your two arms together, as close to parallel to your spine as possible. Try to keep your hands moving together
6. Repeat the move the other way around, so your right elbow is pointing upwards

Our 30 days of exercises for bingo wings challenge:

Bingo wings are a stubborn area to address so sometimes they need some dedicated attention. Try our free 30-day bingo wing challengemto try and get rid of bingo wings fast. Just like our 30 day plank challenge, the below plan for exercises for bingo wings takes just one month and will help you tone up.

Whatever you choose to do, you shouldn't ever feel bad about how you look. "It’s not the sort of thing other people massively notice and it's totally normal," says Julia. "Please don’t be ashamed of your arms, whatever they look like. Instead, keep them strong with regular exercise, then the tightening and sculpting that comes from that will be a pleasing side effect."

Lyndsey agrees: "Try not to dislike or hide any parts of your body – learn to love what every part of your body can do for you," she says.

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• 21 fat burning foods for weight loss
• How many calories do I burn a day - and how many calories do I need to lose weight?
• The best time to eat breakfast, lunch and dinner
• How to get rid of trapped wind

Video of the Week

The lockdown exercise rules for the UK have changed as the restrictions in England are lifting under the government's roadmap.

At the beginning of lockdown, it was announced that people could only leave their home for essential reasons - or exercise. Under the lockdown exercise rules, two people from two households were allowed to meet outdoors to work out but not for any social reasons.

Now the first step of the roadmap is underway and how many people you can meet outdoors has changed, many people are wondering if the same exercise rules will apply.

Lockdown exercise rules: How far can I travel for exercise?

The 'stay at home' order ends in England from March 29, which means that it's legal to leave home for non-essential purposes. The government, however, are still urging people to stay local as the R-number has risen again in many areas.

Throughout the lockdown, people have been told to stay in their local area for exercise. What stay local means in terms of distance has never been fully clarified by the British government and the prime minister himself came under fire earlier in the year, as he was seen on a bike ride many miles away from home. Seemingly in response to this, Matt Hancock said, "If you went for a long walk and ended up seven miles away from home, that is OK.

"But, you should stay local, you should not go from one side of a country to another, potentially taking the virus with you."

This would suggest that travelling to a wide open space, such as a public park, for exercise is allowed but crossing borders or counties for a workout is not allowed. The advice from the government also recommends travelling by running, cycling or walking when possible.

How many times can you exercise during lockdown?

After March 29, it's legal to leave the house multiple times in one day again. This means you can exercise as many times in one day as your like - outdoors now as well as inside your own home.

The original rules, which limited the number of times you could leave the house, were to prevent incidents of virus transmission in light of the new Covid-19 variant.

Where can you go to work out?

Along with public spaces like parks and beaches, outdoor exercise facilities are open again from March 29.

This includes public outdoor gyms and private gyms with outside space, where all equipment can be used without having to go indoors. It also includes open-air swimming pools, tennis courts, basketball courts and golf courses.

Both indoor and outdoor gyms, leisure centres of all kinds, all swimming pools, race tracks, tennis courts and golf courses were all closed during the midst of lockdown. It meant that any outdoor exercise had to take place in either your own private garden, only with members of your household or support bubble, or it had to happen in a public outdoor space.

Exercise on roads and footpaths is still allowed but cyclists should follow local guidance around suitable routes, as per normal.

In all areas, it's important to follow social distancing regulations and keep a 2-metre distance from anyone. If you're exercising in a busier public space, where 2-metre social distancing can't be maintained, some experts are advising runners and others to wear a mask outside.

These rules applied through the first lockdown, the circuit breaker lockdown in November and now, the third lockdown in England.

When will swimming pools reopen?

Outdoor swimming pools will be able to reopen from March 29, while indoor swimming pools will open at the same time as gyms - from April 12.

However, it's not clear whether outdoor swimming pools will have indoor changing and shower facilities open. Last year, many were forced to close these - along with any associated hospitality venues - when lockdown measures were increased. Under the roadmap, groups of six or two households can only mix indoors from May 17.

When will gyms reopen?

Under the roadmap out of lockdown, as set out by the Prime Minister on February 22, indoor gyms and leisure centres will be able to reopen from April 12 at the earliest.

As the virus is less likely to spread outdoors, outdoor exercise has been prioritised over indoor exercise facilities. Boris Johnson said, "Outdoor activity will be prioritised as the best way to restore freedoms while minimising the risk."

Vaccines Minister Nadhim Zahawi also told LBC, "The simple way to look at this is that outdoor is safer and therefore we prioritise versus indoor,”

“Outdoor sports - tennis, golf, outdoor organised team sports, grassroots football - will go back on March 29.”

He added, “At the moment, it's outdoors versus indoors. Outdoors is the priority because it's where the transmission rates are much, much, much lower.”

Gyms and other facilities will be able to reopen under step two of the plan "but only for use by individuals or household groups". This means that exercise classes, which were disbanded initially when England went into tier 4 restrictions last year, will be off the table until step three which is due to go ahead anytime from May 17.

Who can you work out with?

Now with more social restrictions lifted from March 29, people can workout outside with up to six other people from different households or in a larger group from two households only. This can include personal trainers and other fitness professionals, for example, but a two metre social distance should be maintained at all times.

Exercise with a member of your household or support bubble outdoors is also still allowed and there's no need to socially distance in this case.

To make sure that these rules are being followed, police have been authorised to increase the fines they give out during lockdown to anyone they believe is not following the rules.

Can you walk with a friend in lockdown?

Throughout lockdown, a walk with a friend has been allowed. Whereas before it had to be obvious that exercise was taking place, now a walk for social interaction is legal.

As of March 8, people in England are also allowed to sit down and have a picnic, coffee or drink.

Is fishing allowed during lockdown?

After a government U-turn, the Angling Trust has said that fishing will be allowed during the third lockdown. Previously it was prohibited along with other sports such as golf or tennis, as it's outside but often involves multiple people mixing together.

On a statement on their website published on January 13, the trust said, "After a hectic and successful week navigating the consequences for angling of the government’s decision to impose a third National Lockdown in England in response to the rise in coronavirus infections, the Angling Trust has published new comprehensive guidelines and FAQs to help anglers fish safely, locally and responsibly without falling foul of the law."

"This is a strictly limited resumption of LOCAL fishing and very different to how we have been allowed to operate since May."

"We are in a National Lockdown and this must be respected. The law requires a ‘reasonable excuse’ to leave your home or penalties will apply."

What are the benefits of exercise during lockdown?

The idea of getting out early to exercise either early in the morning or after working from home all day might fill most of us with dread. But the benefits of exercise, especially during the lockdown, have been widely attested reported.

Physical benefits of exercise include:

• Physical resilience: Our body fights viruses in our immune system which includes organs like the skin, as well as white blood cells, the lymphatic system, the spleen, the thymus and bone marrow. All of these are strengthened with exercise and the associated benefits of increased oxygen in the lungs.
• Better blood circulation: Exercise pumps blood (including those handy white blood cells) around the body to where it's needed for repair.
• Stronger bones and joints: While we're sitting down working from home everyday, our bones and joints are suffering. Exercise helps keep them in tip-top condition.
• Stress reducing: Exercise helps to regulate the levels of cortisol, the stress hormone, in our bodies.
• Weight management: Exercise burns calories, which helps many of us stay at a healthy weight, which in turn keeps our lungs and hearts healthy.
• Improved quality of sleep: If you find yourself waking up early in the morning or struggling to get to sleep at night, then exercise could be the answer. In turn, sleep helps our cells repair themselves, along with helping the immune system and our general health.

Mental health benefits of exercise include: 

• Reducing stress: Many people say that exercise is one of the main ways they reduce stress so with more of us working from home than ever before, we'll need to keep stress levels low.
• Creating resilience: Due to the physical challenges of exercise, it helps us create positive coping strategies and helps to develop mental resilience.
• Releases endorphins: The famous 'feel-good' hormones make us feel fantastic, a key feature in improving our mental health through lockdown.
• Less mental fatigue: By changing up our daily routine with exercise, we can avoid the mental fatigue that comes with doing the same thing, in the same place, every day.
• Improves our sleep quality: Better sleep has been proven to help those struggling with their mental health during difficult times due to the physical benefits it creates.

So while you might need to stock up on some warm running leggings for the weeks ahead, it's been proven time and time again that the benefits of exercise both for our minds and bodies will see us through challenging times. And now with schools closed, school exams for 2021 cancelled and more general restrictions on daily life, it's potentially needed now more than ever.

Sam Gregory, co-owner and head trainer at F45 Stratford, says setting a personal target is one of the best ways to stay on track with fitness over the lockdown. "As you will be more motivated to succeed and achieve your goals, even if it is just to beat your personal best on a 5k run, your focus will be strong.

"One way to stay motivated when exercising in the winter is to make sure you are doing something you enjoy as you are far more likely to stick at it! There are so many great workouts you can do, that there is no need to force yourself to do a workout you hate."

"For many people, the thought of having to get out of a warm bed and head out into the cold to workout can be overwhelmingly difficult, but people seem to forget how great you feel afterwards and will really help to get rid of those winter blues."

But for those who don't fancy the frosty morning runs, Sam says that home workouts are the answer. "You can easily workout in your own home, using just body weight." He tells GoodtoKnow, "For instance, you could try the F45 Challenge App, which offer nutrition advice, and with a full membership you can also have access to newly released on demand workouts every single day, which vary between a range of F45 favourite workouts."

Check out these other places to find exercise classes online...

Where to find online exercise classes during lockdown

YouTube, the official websites of gyms and independent personal trainers on Instagram are some of the best platforms to follow for online exercise classes during lockdown.

If you normally go to a gym, then it's worth checking out whether they'll be taking their classes online. Over the last lockdown, many fitness studios and gyms took their regular exercise classes virtually and adapted them so people could still participate in their homes.

Joe Wicks is back for the third lockdown as well! He recently came onto social media to talk about the importance of maintaining good mental health during the restrictions and announced that he would be back to help keep kids (and adults!) moving for the next few months.

Also on YouTube during the first lockdown, yoga instructor Adriene racked up over 8 million followers by posting easy-to-follow and accessible yoga tutorials on her channel. Suitable for everyone from beginners right up to experienced yoga practitioners, Adriene's yoga sequences and poses are all online.

For children there's also the Cosmic Kids Yoga App which is great for getting them moving as well as practicing mindfulness.

Good luck!

Postnatal exercise is an empowering step for new mums who are looking to boost their physical and mental health, as well as some time for themselves while caring for their baby. 

Caring for a newborn is testing and tiring for mums, and when you’re ready to start doing some physical activity, such as running with a pram or beside your baby beside you while you do some pelvic floor exercises can be a great way to boost your fitness and get some much-needed headspace. Resting, recovering and repairing is key during the postpartum period, so it’s important not to rush into exercise.

Typical NHS protocol, according to its exercising after having a baby guidelines, involves providing a postnatal check between six and eight weeks post-birth, and during the examination, your doctor will assess your blood pressure, check the healing process and address any other relevant aspects. Prenatal and postnatal fitness expert Hollie Grant tells us: “This is an appointment for mother and baby, however it does tend to focus on the baby's health and often the mother isn’t checked. If you have had a vaginal birth, it’s worth having any stitches checked over, and ask to be checked for diastasis recti. If you have had a caesarean, give yourself a little longer to recover and ask for your scar to be given the all clear.”

In this article, we’ve consulted with the experts to provide essential guidelines, explore the numerous benefits and answer questions such as when it’s safe to start running after giving birth.

What are the benefits of postnatal exercise?

Postnatal exercise can feel like the last thing you want to do when you’re a busy mum, but it can be hugely beneficial. "Postnatal exercise should be low impact and build up slowly while the body recovers from pregnancy and birth," says postnatal exercise specialist Grace Lillywhite.

• Increases your fitness: Postnatal exercise can enhance fitness by promoting cardiovascular health. Try to build activity into your day by taking the stairs instead of the lift and getting outside to walk, where possible.
• Reduces the risk of postpartum depression: According to the NHS, one in 10 become depressed in the year after having a baby, so doing some gentle exercise – even if it's a walk around the block with the buggy – can boost your mood.
• Improves pelvic floor function: The muscles in your pelvic floor and abdominals may have lengthened and separated during pregnancy, so exercises that gradually rehabilitate those areas are beneficial. "Just carrying the weight of the baby puts a level of strain on them and then birth – whether vaginal or abdominal – will also impact how they function. In the very early days, rest is really important so that you don’t over strain the pelvic floor muscles while they are recovering but low impact movement is one of the best things you can do for your pelvic floor," explains Grace.
• Relieves tension: Your muscles can tighten in your back and shoulders, so check with your women's health physio for a proper assessment, as back pain, in particular, can be radiating out from scarring (episiotomy, vaginal or c-section). Grace tells us: "Being a parent is a hard physical job and hopefully your baby will be growing every day. Unfortunately, this isn't so great for your body and new parents can end up with a lot of tension in the neck, shoulders, lower back and more. Mobility work will help to relieve this tension in order for you to build strength, and you can’t strengthen muscles that are over-tight."

Best postnatal exercises

The best postnatal exercises tend to be gentle and low-impact while you’re recovering from birth. Our advice is to start with very low impact core and pelvic floor work before anything else. Hollie suggests these five moves for the postpartum period.

Bend and extend

This move is great for strengthening your posterior chain (back, glutes and hamstrings), says Hollie. Do 12 to 14 reps – with good technique – for two sets.

1. Stand with your feet hip-width apart, knees soft, pelvis neutral, spine neutral and hands in prayer position.
2. On the inhale, hinge at the hips, bowing forward as low as is comfortable (no lower than hip height). Keep the knees soft and the spine neutral as you do so.
3. As you exhale, press the heels into the ground, and using your glutes and hamstrings slowly come back to start position.

Cactus

This move targets your rotator cuff (a group of muscles and tendons that surround the shoulder joint) and spine extensors (that allow us to bend and lift). Do 12 to 14 reps on each side for two sets.

1. Stand with your feet hip-width apart, knees soft, pelvis neutral, spine neutral and arms raised up to shoulder height, elbows bent to 90 degrees, palms facing forwards like you’re waving.
2. Inhale and rotate the arms so the forearm is parallel to the floor and the palms face down.
3. Exhale to rotate the arms back to their start position.

Side bent leg

The side bent leg move targets your hip abductors (located on the outside of your hips) and pelvic stabilisers. Do 14 to 16 reps on each leg.

1. Start lying on your left-hand side, knees and hips bent to 90 degrees (tabletop position), spine neutral and head supported.
2. As you exhale, keeping the right knee and hip at 90 degrees, lift the right leg up to hip height. Your shin should be parallel to the ground.
3. Inhale slowly to lower your leg back to the start position with control.

Superman

The superman move targets your posterior chain, which includes your back, glutes and rear deltoids. Do 12 to 14 reps each side for one set.

1. Start on hands and knees, spine neutral, pelvic floor engaged.
2. Imagining you have a glass of water on your back that you don’t want to spill, exhale to reach your left arm forwards up to shoulder height, and extend your right leg backwards to hip height.
3. As you inhale, bring the left hand and right knee to touch under your tummy – remembering that imaginary glass of water.

Zips

Zips target the core, mainly your pelvic floor and transverse abdominis (abdomen). Do 12 to 14 reps for three sets.

1. Start on all fours with a spine neutral, and abdominals and pelvic floor relaxed.
2. Imagining there's a zip running from your tailbone between your legs, up your tummy and ending at your breastbone.
3. As you exhale, imagine you're zipping up that zip, first engaging the back passage, then the front, followed by the transverse abdominis. Inhale to unzip in reverse.

How soon after birth can you go running?

It will vary from person to person, but generally, you should be able to return to running after 12 weeks. Again, it’s important to take things slowly if you’re keen to start running after giving birth. It’s a high-impact activity and there are a few things you need to be able to do and a few muscles that need to be strengthened before you start running. “In those early couple of weeks you need to be focusing on pelvic floor exercises, gentle core exercises and walking,” says Hollie.

Once your pelvic floor muscles become stronger, you can start doing more advanced exercises by utilising different positions, holding your contractions for longer or increasing the number of pulses. Then, Hollie suggests adding in some lower impact exercise to build up the intensity of the exercise without the impact, such as squats, lunges and glute bridges. 

Before you get to the running stage, there are a few things to check so you know you’re ready. Hollie tells us: “For example, you aren’t showing any signs of pelvic floor or faecal incontinence, [that means] you’re not feeling heaviness in your vagina which could be a prolapse.” If you’re not worried that you have excessive diastasis, you’re able to do your pelvic floor exercises without discomfort and walk for 30 minutes, you may be OK to start running. “I would start small, shorter distances, not so fast. You could even think about running and walking and gradually building up,” Hollie advises. When you feel comfortable and ready, you might also look into running with a pram so you can exercise with your baby on board. It’s important to make sure you have the correct one though – find out what we thought about the Buggy Jogger Summit X3, a stylish running buggy designed to make it easier to enjoy an active lifestyle with little one.

How soon after birth can you do tummy exercises?

Before you start doing tummy exercises, it’s advised that new mothers give their bodies full rest within the first week of giving birth, and two to three weeks if you’ve had a caesarean. Hollie calls this the recovery phrase and recommends doing some breathwork exercises to bring some stimulation back to your core muscles: "Breath work is vital for healing, reducing stress levels and improving pelvic floor function.” 

The next step is to start healing your pelvic floor and strengthening the muscles in it. For women who have had a vaginal birth, your pelvic floor passage would have stretched to allow the passage of the baby. Some people experience pelvic floor trauma, such as tearing too. Hollie explains: “Equally, if you’ve had any tearing during birth, pelvic floor exercises bring blood to the area which can help with healing, and if you’ve given birth via caesarean, you’ve still had nine to 10 months of carrying a baby, which is really demanding on the pelvic floor.” Some people will feel ready before six weeks to start doing functional movement exercises but we recommend waiting for the check-up so that you can speak to your doctor.

We spoke to the following experts: 

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Need to convert kilos to stone? Whether it's to find out how much you weigh or to help out in baggage allowance battle, this handy kg to stone calculator will help you figure out your way between the two. 

While the UK has been using both kg and stone as units of measurement for hundreds of years now, most people can't easily convert between the two. That's where our handy kilos to stone and pounds (lbs) calculator comes in handy, as you can just read across the table from left to right to determine how many kilograms convert into how many stone and lbs.

Similar to why it's useful to be able to convert cups into grams to centimetres into inches, being able to convert between kilograms and stone is useful for reading measurements in other countries too.

So what are you waiting for? Start using our handy kilos to stone table. 

Kilos to stone

Our kilos to stone table is the ultimate aid when it comes to converting metric measurements into imperial and vice versa.

Do you have any tips for converting kilos to stone in your head? Head over to our Facebook page to get involved! 

Choosing what to eat before a workout is a decision not to be taken lightly - with your meal or healthy snack being the difference between a good performance and a bad one. 

With so many mixed messages on eating and exercise out there, you'll be forgiven for questioning whether it's best to eat before or after a workout - but there's perks to both. Eating the right foods pre-exercise will give you that energy boost. Whilst what you eat after a workout will aid your body's recovery process.

Timing is important too - as you'll want your body to have properly digested your meal before you hit the gym. Similarly, what you eat before your morning workout will differ from the meal you eat prior to your evening training session. To help you get to grips with it all, we asked the experts exactly what to eat before a workout. From tailoring your plate for different workouts to recommended meal times.

What to eat before a workout

The general consensus is that a balanced meal eaten before your workout will equip you for exercise. Be it weight training, a HIIT workout or running, your body needs the same fundamental food groups for support.

“Ideally you would eat a mix of complex carbohydrates and protein around 1-2 hours before a workout,” says personal trainer Jason Bone. “Complex carbohydrates are slow releasing energy and the protein will help with the recovery of muscles. A great example would be rice, broccoli and chicken.”

Eating hours ahead also allows for healthy digestion, says Mina Khan, who has been providing nutritional advice for over 25 years. “This will give your body the time it needs to digest the food you’ve eaten and give you the energy you need for your workout without leaving you feeling sluggish or full.

“I’d also recommend staying away from any foods high in saturated fat, such as fried food or processed meats,” she adds. “These take a lot of time and effort for our bodies to digest and can therefore cause discomfort and lack of energy during your workout.”

Exploring fats further,registered dietitian Roxane Bakkersays studies have shown that good fats can actually aid your workout. “Consumption of a high-fat meal before exercise has been found to significantly improve performance, as a result of increased fatty acid availability in the blood, which leads to increased lipid metabolism.

“Lipid metabolism is when fatty acids are oxidised to generate energy, making it perfect for a strenuous workout as the time taken to become exhausted is elongated,” she says.

Avocado has loads of benefits, as do eggs and even some cheeses. As with all diets that work fast, healthy fats should still be enjoyed in moderation.

What to eat before the gym

What the experts would eat before a workout at the gym:

• A healthy chicken traybake
• A quick stir-fry packed with vegetables and nuts
• Sweet potato and chickpea curry
• Salmon and steamed vegetables

Factoring in a full meal prior to the gym is a great way to ensure you’ll arrive rearing to go. But make sure you allow ample time for digestion - as you don’t want it repeating on you.

“If you have time an hour or two before going to the gym, I’d recommend a nice light, healthy meal containing a good portion of complex carbohydrates,” says Mina. “One excellent ingredient to have before the gym is a sweet potato.

“Whether you bake it, make sweet potato wedges or even toast a couple of slices, sweet potatoes provide a great source of Vitamin A and potassium (which is a natural electrolyte). They're also high in soluble fiber which is great for digestion.”

Protein is equally as important on your pre-gym food plate. Found in lean poultry, vegetables, pulses and dairy products, protein contains amino acids which help your body to recover post-workout.

Dietitian Roxane suggests those hitting the gym for weights-based workouts should bulk up their protein portions. “Regarding protein, there is a general consensus that for individuals participating in regular strength training their protein intake should be between 1.2-2g/kg bodyweight per day,” she says. “This is higher than the general recommendation of 0.8g/kg body weight per day.”

If you’re unable to schedule a full meal pre-gym then consider a small bowl of greek yogurt with fruit. It's an excellent source of protein and will give you that extra energy boost to put in a sub-par performance.

What to eat before a morning workout

• Porridge with fruit or almonds
• Wholemeal toast with peanut butter (and a few slices of apple)
• A healthy smoothie with fruit, yogurt and seeds
• A low-fibre, healthy cereal with milk and a banana
• A whole-grain toasted bagel topped with an egg and avocado

According to Jason, a breakfast full of fruit, fibre and carbohydrates is what to eat before a morning workout.

“For a morning workout you might look at having a lighter meal with a mix of complex carbohydrates, simple carbohydrates and protein,” he says. He also recommends a healthy bowl of porridge: “A great meal would be porridge, raspberries and almonds with milk.”

If, however, you’re worried porridge might be a bit heavy pre-workout, try a smoothie instead, says nutritionist Mina.

“If you’re not a big breakfast fan, or you think your body may struggle to digest food in time for your morning workout, a smoothie may be the perfect option for you. Load it up with your favourite fruit, veg, yoghurt, seeds or even oats for a tasty, yet light pre-workout breakfast.”

The nutritionist also stresses that completely skipping breakfast before your early workout won’t necessarily benefit you.

“Some people prefer to workout on an empty stomach in the mornings, but this can actually limit the body’s ability to burn calories and reach its full potential,” she adds. “If you’re planning on doing any strenuous or high intensity exercise I’d always recommend eating something before a morning workout.

“Ideally, you should also wait at least half an hour (an hour would be best) before starting your workout after your breakfast.”

What you should be eating before a morning run

• Porridge
• Greek yogurt and fruit
• A healthy granola with seeds, nuts and yoghurt
• Egg omelette

“Before a morning run, it’s really important to fuel your body. Whether it’s a 2km run around the block or a 10 mile run to train for an upcoming event,” says nutritionist Mina.

“For runners, it’s also important to keep an eye on your fibre intake. Too much, and you may find yourself run into stomach problems such as gas, bloating or stomach ache instead of beating your PB.”

Like Mina, strength coach Jason says a carbohydrate-rich breakfast is what to eat before a morning-run.

“You would look at having a more simple carbohydrate meal like a cold pressed juice with apples, carrots, celery, spinach leaves and ginger,” he says. “Something light so you aren’t uncomfortable when running. The simple carbohydrates can quickly be turned into energy which will fuel your run.”

What to eat 30 minutes before a workout

If you’ve left it a bit late or need a little boost pre-workout, Jason suggests a smoothie as your snack.

“If you’re going for a slightly less intense workout having a fruit smoothie would be very beneficial,” he says. “The simple carbohydrates and fibre will give a quick release of energy. Try having a banana, strawberries and blueberries with milk.”

Mina also suggests keeping your workout snack fruit-based. A simple banana or apple will suffice and won’t lay on the stomach. They’re also both good sources of potassium - which our bodies tend to lose during exercise.

“These foods contain easy to digest carbohydrates, which will prevent you from feeling sluggish and bloated during your workout,” she says. “What’s more, they’re great for when you’re on the go as there’s no prepping involved and don’t have to be kept in the fridge.”

Breathing exercises for anxiety can go some way to help both adults and children create calm in any situation. 

It's just one of the many natural anxiety remedies out there, but it doesn't require any input from anything or anyone else. These exercises can help on the spot to calm nervousness and help sufferers focus on what's going on without that restless and tense feeling.

Anxiety and feeling overwhelmed can present itself as rapid breathing, tightness in the chest, shaking and nausea. Restlessness and feelings of danger, panic and dread are also common, as is insomnia, problems falling asleep and unpleasant, vivid dreams.

"It doesn’t matter who you are, you will sample anxiety at some point in your life," says anxiety expert, Karl Rollison. "The cause could be an intense, negative situation like the sudden death of a loved one, or it could be a combination of negatives happening in succession like job loss, relationship issues and financial woes."

Research has also shown that anxiety has many causes. "These include over-activity of the brain which leads to a chemical imbalance and this could result in anxiety," says registered psychologist Dr Juliet Anton. "Another cause is a family history which could increase the chances of us experiencing anxiety ourselves." The third cause of anxiety is when individuals have a history of stressful and/or traumatic experiences in the past which leads them to feel anxious about what could happen in the future.

Naturally, breathing exercises for anxiety are not going to be the go-to method of treating the condition if you have a generalised anxiety disorder. If you find that anxiety is a frequent and debilitating feature of your life, it's best to make an appointment with your GP who will be able to give more information.

Here, our experts explain what anxiety actually is, what causes it and provide easy-to-follow breathing exercises for anxiety that both you and your kids can try at home.

10 of the best breathing exercises for anxiety to try

1. Abdomen breathing 

How to practice abdomen breathing exercises for anxiety at home:

1. 'Sit down and get comfy, don’t do this standing up,' says Karl.
2. 'Place each hand either side of the bottom of the ribs, as you breathe in imagine you are breathing in through your hands as well as your mouth.' Notice how much deeper you can breathe.
3. 'Now, breathe in for the count of 4. Really fill the lungs,' says Karl. 'When you have filled them as much as possible take another breath in, if you do this right you should suddenly be very aware of your stomach.'
4. Pause. 'Then breathe out for the count of 12. Really empty the lungs. You should be bent forward. Now breathe out a bit more,' says Karl.
5. Pause then breathe in again. 'Keep repeating: breathe in quick and deep, pause, breathe out long and slow, pause,' says Karl. 'As you do this you will suddenly feel a positive shift. Stop if you get dizzy.'

2. Breathe focus 

When deep breathing is focused and slow, it can help reduce anxiety. You can do this exercise by sitting or lying down in a quiet, comfortable space.

1. Notice how it feels when you inhale and exhale normally. Mentally scan your body. You might feel tension in your body that you weren't aware of.
2. Inhale slowly and deeply through your nose.
3. Notice your belly and upper body expanding.
4. Exhale however is most comfortable for you.
5. Do this for several minutes, paying attention to the rise and fall of your stomach.
6. Choose a word to focus on and vocalise during your exhale. Words like “safe” and “calm” can be effective.
7. Imagine your inhale washing over you like a gentle wave.
8. Imagine your exhale taking negative and upsetting thoughts and energy away from you.
9. When you get distracted, gently focus your attention back to your breath and your words.

Practice this technique for up to 20 minutes daily when you can.

3. Equal breathing

This means you’re inhaling for the same amount of time as you’re exhaling.

You can practice equal breathing from a sitting or lying-down position. Whichever position you choose, be sure to get comfortable.

1. Shut your eyes and pay attention to the way you normally breathe for several breaths.
2. Then, slowly count 1-2-3-4 as you inhale through your nose.
3. Exhale for the same four-second count.
4. As you inhale and exhale, be mindful of the feelings of fullness and emptiness in your lungs.

4. Resonant breathing

Resonant breathing, also called coherent breathing, can help you calm anxiety and get into a relaxed state.

1. Lie down and close your eyes.
2. Gently breathe in through your nose, mouth closed, for a count of six seconds.
3. Don’t fill your lungs too full of air.
4. Exhale for six seconds, allowing your breath to leave your body slowly and gently. Don’t force it.
5. Continue for up to 10 minutes.
6. Take a few additional minutes to be still and focus on how your body feels.

5. Lion's breath

How to practice the 'Lion's Breath' breathing exercise for anxiety at home:

1. Get into a kneeling position, crossing your ankles and resting your bottom on your feet. If this position isn’t comfortable, you can sit cross-legged.
2. Bring your hands to your knees, stretching out your arms and your fingers.
3. Take a breath in through your nose.
4. Breathe out through your mouth, allowing yourself to vocalise “ha.”
5. During exhale, open your mouth as wide as you can and stick your tongue out, stretching it down toward your chin as far as it will go.
6. Focus on the middle of your forehead (third eye) or the end of your nose while exhaling.
7. Relax your face as you inhale again.
8. Repeat the practice up to six times, changing the cross of your ankles when you reach the halfway point.

6. Guided meditation

You can practice guided meditation by sitting or lying in a cool, dark, comfortable place and relaxing. Then, listen to calming recordings while relaxing your body and steadying your breathing.

Guided meditation recordings help take you through the steps of visualising a calmer, less stressed reality, and help you gain control over intrusive thoughts that trigger your anxiety.

Breathing exercises for anxiety for kids

Children can also experience anxiety. This may be about school, meeting new people or doing things alone for the first time. According to the NHS, severe anxiety can harm a child's mental health and emotional wellbeing, affecting their self-esteem and confidence, just as it can with adults. This may cause them to withdraw and avoid situations that make them feel worse- such as not wanting to go to school and friends' parties- meaning they miss out on experiences important not only for their intellectual growth but for their wellbeing too.

There are a variety of breathing exercises you can teach your child so they can use them when they're feeling overwhelmed and you're not there.

So what are they?

7. Feather breathing

How to try the feather breathing exercise for anxiety with kids at home:

• Collect different coloured feathers with your child.
• Ask your child to hold the feather in their hand.
• Take a deep breath (show your child how to do this)- you can help them learn how to take a deep breath by asking them to put their hands on their bellies and feel the rise and fall.
• Inhale slowly for a count of 3.
• Then, slowly exhale through the nose and while exhaling blow gently up one side of the feather and down the other side.

8. Flower breathing

Similar to feather breathing, the flower breathing exercise lets your child focus on something tangible to help instil a sense of calm.

• Collect a flower, or have your child visualise their favourite flower.
• Then ask your child to breathe in deeply, while doing so take a BIG whiff of the flower’s scent.
• Now hold your breath for a count of 3.
• Exhale through your mouth for a count of 4.
• Repeat for five minutes.

9.  Breathing buddies 

This one is great for toddlers and preschoolers

• Ask your child to lie down and put their favourite teddy on their tummy.
• Ask them to inhale deeply for a count of 3.
• Then, ask them to exhale for a count of 4.
• Prompt them to watch the teddy rise and fall as they breathe in and out.
• Do 5 to 10 rounds.

10. Shapes breathing

Trace each of the shapes five times with your finger as you breathe.

• Trace the edge of the shape and count, 1, 2, 3, 4
• Pause
• On the exhale, trace the other side of the shape, exhale for 1, 2, 3, 4
• Pause
• Repeat on for the next half of the shape.
• Trace the shape for a total of three times using this technique.

Why do breathing exercises help with anxiety?

The great thing about breathing exercises for anxiety is that they can be employed anywhere at any time. They’re free, non-addictive and have zero side effects.

"Most of our automatic bodily functions that are outside of our awareness like our heart rate, blood pressure, digestion and urination are controlled by our Autonomic Nervous System (ANS)," says Karl. "This system also controls two subsystems, one is ‘fight or flight’ the other is ‘rest and digest.’'

Imagine they are opposite ends of a seesaw. When we experience stress our ‘fight or flight’ system is activated. "As mentioned, we breathe in longer and harder than we breathe out in order to oxygenate our muscles ready for action,' says Karl, 'when this happens we produce the stress hormone cortisol." When we relax, ‘rest and digest’ is engaged and we produce oxytocin which is known as the ‘love hormone’.

"Cortisol and oxytocin have a symbiotic relationship - as one end or the seesaw goes up the other comes down," says Karl. "So the first thing is to acknowledge that, although ‘fight or flight’ is controlled by our ANS, WE can step in and take control back."

We do this by wilfully stepping up the production of oxytocin to help us relax. Remember, as this side of the seesaw goes up the cortisol end goes down. "There are loads of ways to do this including meditation, exercise, listening to music, hugging a loved one or caressing the skin," says Karl. "However, the easiest and most convenient way that can be done anywhere, at any time is to shift our breathing patterns. When we breathe out longer and harder than we breathe in we bring ‘rest and digest’ online."

What does the research say?

In a 2018 study from Trinity College Institute of Neuroscience and the Global Brain Health Institute, they found that there is a neurological link between respiration and focus. The study showed that those who incorporated intentional and consistent breathing exercises for anxiety affected the levels of noradrenaline in their brain. This is a natural chemical messenger released when we are challenged, focused, or emotionally aroused. When we are stressed, we produce too much, and when we are sluggish, we produce too little; those who practiced daily breathing exercises for anxiety produced the sweet spot of noradrenaline and showed improved ability to focus.

What is the 7/11 breathing exercise for anxiety?

This is called 7/11 breathing, because you breathe in for a count of 7 and out for 11, it also sounds like shop opening hours, making it easier to remember. If you find that breathing for that long isn’t possible, it doesn’t matter. As long as your out breath is much longer than your in breath, it will still work.

• Aim your breath deep into your stomach. Do check you're doing it properly, it can be useful to place your hands on your stomach, so you can feel it getting bigger as you breathe in.
• Next, allow your lungs to empty, then breathe deeply into your stomach while counting to 7.
• Once you reach 7, breathe out gently to the count of 11, so that the out breath is much longer.
• Repeat this for 2 to 3 minutes or until you feel calm and relaxed.

https://www.youtube.com/watch?v=lszsXjozezU

What is the 4 7 8 breathing technique?

The 478 exercise is said to make you fall asleep in as little as one minute, and is said to promote a better night’s sleep, with just 5 steps and can be done anywhere and everywhere. Based on an ancient Indian practice, Pranayama, which stands for “regulation of breath” the exercise, eases the body into a state of relaxation and calmness.

1. Make a whoosh sound by exhaling completely through your mouth.
2. Now, close your mouth and quietly inhale through your nose, counting in your head to 4.
3. Hold your breath for 7 seconds
4. Exhale by making a whoosh sound again, do this for a count of 8.
5. Repeat this cycle another 3 times, so in total for 4 breaths.

https://www.youtube.com/watch?v=1Dv-ldGLnIY

Can breathing exercises help with sleep?

According to stress.org, breathing exercises can be really useful for helping us unwind and remain calm during our bedtime routines. It is also cheap and readily available, and there lots of different methods out there. As mentioned above, the 4 7 8 method is particularly helpful for aiding a restful night's sleep.

The body scanning technique

Body scan meditation is another way to release tension before bed, that you may not even be aware of, but is affecting your ability to rest. This technique requires you to focus on different parts of the body and bodily sensations in a gradual sequence from head to toe.

1. Lie down in bed and focus on relaxing as you exhale.

2. Feel the bed underneath you and how it is supporting you as you continue to exhale and relax.

3. Visualise each part of your body, starting at your head and moving through your whole body to look for spots that feel tense. As you move through your body, exhale and focus on relaxing tense muscles.

4. After you've finished looking for tension throughout your body, focus on your exhales. As you exhale, repeat a mantra to yourself that helps to induce sleep such as simply the word "sleep" or another cue that helps you to start to drift off.

Repeat this daily and you should start to feel the benefits!

Deciding whether to eat before or after a workout can have a big impact on your body and reaching your fitness goals. It's therefore important to get it right.

Whilst food gives you the fuel to push yourself during training, it can also cause you some discomfort if it sits on your stomach while you're working out. And let’s face it, no-one enjoys running when they can feel food jiggling up and down. That's why knowing what to eat before exercise and what to eat after a workout is just as important as knowing when to eat.

With so much misinformation on exercise and eating out there, we decided to get the answers straight from the professionals. Offering their recommendations, these experts discuss factors like workout length and personal goals to help you decide whether to eat before or after a workout.

Should you eat before or after a workout?

In short, there’s no right or wrong answer. Deciding to eat before or after a workout is very much down to the individual, depending on your personal fitness goals. Many of the diets that work fast for weight loss advise eating before workouts for maximum energy.

If you’re wanting to get the most out of your workout, you should eat before exercise, says Becs Sandwith, a qualified Nutritionist at Innermost. With food providing your body with energy, eating before ensures you get the fuel needed for a solid performance.

“If you are aiming to improve performance or push harder in workouts then you might as well fuel the tank and go into that workout feeling charged and full of energy,” she says. “Otherwise you may not be feeling 100%, perhaps a little lethargic and lacking motivation.”

Hollie Grant, a Personal Trainer, Pilates Instructor and founder of Pilates PT, supports this food equals fuel statement. She advises against exercising on an empty stomach. Especially if you workout in the morning.

“If you’re going to train at 7.30 in the morning and you’ve been awake since 6am, the worst thing you could do is have nothing in your stomach as you will have nothing in the tank,” she says. “Even though it’s early, because you’ve been awake for a long time before training, it would have a negative effect on your performance. So I would always ask you to at least have a banana.”

If your workout goals are weight-loss based, Roxane Bakker, a dietitian at Vitl, suggests not eating before exercise can work in your favour. “Research suggests that you are more likely to burn additional fat if you do not eat before a workout,” she says. “You’ll also have a prolonged calorie deficit which aids weight loss.”

There’s also a consensus that eating after a workout has it’s plus points too, with food helping your body - particularly your muscles - to recover post-exercise.

The pros of not eating before a workout

• Good for weight loss
• Food eaten straight before is harder to digest
• You won’t feel too full
• It’s not essential to eat before if your workout is under an hour

Not eating before exercise is a big benefit for those hoping to lose weight, says Roxane. “Research has shown that exercising in a fasted state increases fat oxidation (fat used as fuel), which is why it’s often a preferred method for those who are looking to burn fat and lose weight,” she explains.

Roxane also advises against eating immediately before for digestive purposes. “It is generally not recommended to eat straight before a workout because the blood travels to the muscles, leaving less to help with the digestion process,” she adds.

This advice is echoed by PT Hollie, who believes not eating straight before is also more comfortable. “You have to take into account the fact that too close to a workout you’re going to feel sick. Especially if you’re doing HIIT workout,” she says.

“When you’re doing HIIT, the body tries to conserve as much energy elsewhere as possible because it’s having such a demand on the muscles. The energy needs to go to the muscles, so the body tries to divert energy use away from other areas like the tummy. So what it does is it tries to get rid of what’s in the stomach. That’s why sometimes when people do HIIT they feel like they’re going to throw up,” summarises Hollie.

What’s more - the NHS says you only need water if your exercise is under 60 minutes. Anything longer and you should have a snack - but eat this at least half an hour before.

The cons of not eating before a workout

• Not performing at your best
• Feeling faint from low blood sugar levels
• A lack of energy
• Not recommended if engaging in long duration exercise

Though eating before a workout has its benefits, it also brings with it some negatives - particularly performance-related ones.

“Not eating before a workout may mean you don't perform to your best and don't push yourself like you could if you had more fuel in the tank,” says nutritionist Becs. “You may burn valuable energy stores by dipping into energy reserves and low blood glucose may leave you feeling lightheaded, nauseous and shaky.”

This supports the NHS stance, whose website suggests a light healthy snack an hour before exercise. They claim this will make you perform better during training and help your body to recover afterwards. Their website recommends eating a main meal three hours before exercise to give you that energy hit.

There is further evidence to support this, as Roxane reveals that studies show a carbohydrates-based meal eaten before is advantageous.

“Currently research would suggest that it’s best to eat a carb-rich meal two to three hours before exercise,” she says. “However further research is still needed to definitively establish when the best time is to eat.”

Not eating before a workout is also discouraged if exercising for over an hour. Anything long-distance based requires food for energy.

“If someone is running a marathon, they need to think about carb loading,” says Hollie. “Make sure you’ve got that energy ready, stored in the muscles to go.”

The hard part is over: you’ve sweated, stretched and pushed yourself. Now it’s time to rest and refuel - but how do you decide what to eat after a workout?

You might have debated whether to eat before or after your exercise and opted for an expert approved pre-workout snack to adequately energise you. Yet eating after is just as essential, with your achy muscles needing the right nutrients to help recover and ready you for your next home-based HIIT workout.

With this in mind, we’ve asked the experts for their advice on what to eat after a workout and about the best post workout meals for your body. Sharing their knowledge, secrets and go-to post workout food, you’ll find all you need to know about eating right after exercise below...

What to eat after a workout - according to personal trainers

According to PTs, high protein meals are key when it comes to your post workout food, so tuck into meat, eggs and poultry. This protein helps the body to both build and repair muscles which is important after strength training.

Claire Richardson, a personal trainer and co-owner of F45 Holloway and F45 Blackhorse Lane in London, likes to team her protein with carbohydrates. "I find good options are salmon and sweet potato or grilled chicken and roast veggies. Or even a lovely protein porridge made with oats, protein powder and topped with whatever you fancy."

More than just a side, carbohydrates also play an active role after exercise, says fellow PT Jemma Thomas, founder of Jemma’s Health Hub.

“Carbs also help with recovery, especially if you’ve had a really long workout or have been doing endurance sports such as long distance running or swimming,” she says. “These carbs could include things like sweet potato, fruit, porridge, potato, dark, leafy vegetables or pasta.”

Jemma also recommends some ‘good fats’ to eat after a workout. Avocado is full of healthy fats, as are nuts in trail mix. However, Jemma warns people not to forget one other overlooked food source:

“You should also be careful not to ignore fibre post workout either. That’s super important to keep the gut functioning well,” she says. “Go for wholewheat foods and fruit like berries, pears and melon, which are all rich in fibre.”

Be it a balanced meal or snack, when you eat should also be taken into consideration. “The best time to eat post work-out is around half an hour after exercising so that your body can refuel and help your muscles recover,” she adds.

What to eat after a workout - according to nutritionists

When determining the best post workout meal, nutritionist Harriet Bates reveals there are typically two phases to follow.

“The first phase, which is in the first hour after training, it’s all about a recovery snack” says Harriet, who works with Loughborough University’s Sports Performance Team and health and fitness app, Oro . “This needs to contain protein and carbs (for muscle repair and refuelling those energy stores) so we’re looking for something like Greek yogurt with some healthy granola, Soreen with peanut butter or beef jerky.

“Phase two is your recovery meal. Go for a balanced plate with plenty of protein, fruit and veg to protect the immune system.”

Plant-based nutritionist Dr Leila Dehgan-Zaklaki, of Plant Based Health Professionals, agrees that carbohydrates are important to eat after a workout.

“Carbohydrates are the only macronutrient that will help restore your glycogen stores,” she says, with glucose needed to give the body energy. “The main goal of post-workout nutrition is to replace lost fluids, electrolytes and energy, however, it depends on the length and intensity of your workout as well as when your next workout will occur.

“If you plan to work out later that day or the next day, you should aim to consume carbs within 30 minutes post workout. You also need protein for muscle repair. ”

Those looking to change to a plant-based diet should take note of Dr Leila’s recommended plant protein sources.

“Anybody who’s new to a plant-based diet has the option of choosing among the many plant proteins: peanut butter, nuts, chia pudding, or maybe a small portion of baked beans. Some post-workout snack ideas are a banana with one tablespoon peanut butter, a baked potato and a banana or dates with raw nuts."

The best post workout meal and food ideas

Breakfast

• Baked avocado, eggs and granary toast
• Seeded nutty homemade granola
• Peanut butter on rye bread topped with banana
• Greek yogurt with berries and chia seeds
• Porridge made with oats and protein powder

Lunch

• Roasted mediterranean vegetables with couscous
• Sweet potato with healthy veg or spicy pepper and chick peas
• Smoked salmon and avocado open sandwich
• Green vegetables frittata
• A healthy and filling salad

Dinner

• Sweet potato and spinach curry
• A healthy green pasta with courgette, peas and kale.
• Stir fry
• A healthy chicken tray bake
• Homemade burgers with minted lamb or chickpea and feta, served with sweet potato wedges.

Healthy snacks

• A banana with one tablespoon of peanut butter
• An apple with a bagel
• Trail mix or nuts
• Homemade protein balls made from dates and nuts of your choice

What to eat after a workout for weight loss

• Fruit
• Vegetables
• Quinoa
• Chia seeds
• Whole-grain rice or bread
• Fish
• Chicken
• Turkey

There’s many advantages to packing your plate with your recommended five-a-day portions, especially when deciding what to eat after a workout. Whilst providing your essential nutrients and fibre - fruit, vegetables and pulses are also significantly lower in calories.

This is why plant-based nutritionist Dr Leila advocates her diet when wanting to shed the pounds.

“Plant foods are nutrient dense, but lower in calorie density which not only help people to lose weight easier - because they can eat larger portions for less calories - but also maintain their weight loss,” she says. “Adopting a plant-based diet while working out therefore provides better support to those trying to lose weight.”

If you do however want to team your veg with an animal product go for lean poultry like chicken or turkey, or try fish. These contain considerably fewer calories than red meats and will help you on your weight loss journey.

Ppersonal trainer Jemma stresses that you shouldn’t avoid eating after a workout if weight loss is the goal. Not eating is incredibly dangerous for your health and wellbeing and goes against doctor recommendations. “If you’re trying to lose weight, please do not try fad diets or stop eating. You need food to focus, to exercise and care for you and your family so please don’t sacrifice food,” she says. “That includes carbs – having a meal that is too low in carbs can be detrimental and make you feel weak and lethargic.”

The NHS’s Eatwell Guide tells you exactly how much of each food group you should eat each day. They encourage that you follow this even when wanting to lose weight.

What to eat after a workout to build muscle

• Eggs
• Fish
• Chicken and other lean poultry
• Fruit and vegetables
• Beans, peas and lentils
• Tofu
• Cheese
• Yogurt and milk

According to the NHS, muscle-strengthening exercise and a healthy diet helps muscle development. Protein is recommended for muscle growth and repair and is found in dairy products, meats and pulses.

“A source of protein should be included at most mealtimes to optimise muscle building. Taking in protein before and after a workout has been shown to help kickstart the muscle repair process,” their website states.

Protein should be enjoyed with carbohydrates and fats, but like most food, should be eaten in moderation. The body only needs so much protein for muscle repair and any excess will be used for energy. “Most fitness enthusiasts can get enough protein from a healthy, varied diet without having to increase their protein intake significantly,” says the NHS.

Plant-based nutritionist Dr Leila also says you should eat plenty of fruit and vegetables when hoping to gain muscle. Exercise is deemed an ‘inflammatory event’ that can cause muscle soreness and stiffness post-workout. Fruit and vegetables contain phytonutrients which carry anti-inflammatory functions and therefore should be eaten to help heal your muscles after weight training.

What to drink after a workout

• Water
• Protein shake
• An isotonic sports drink
• A glass of milk
• Chocolate milk (with whole or semi-skimmed milk)

Re-hydrating is fundamental after engaging in exercise to replace the fluids you lose through sweat. Of all the drinks recommended by the experts - water remains the go-to drink after your session.

“Water is fantastic,” says personal trainer Claire Richardson. “Also a protein shake can be a great post-workout option. Keep it simple with your favourite protein powder mixed with water or unsweetened almond milk.”

Nutritionist Harriet Bates also says water is what to drink after a workout, but you don’t necessarily have to down buckets of the stuff.

“Typically in this country it's not hot enough to worry about being dehydrated so as long as you have some water with your recovery snack you should be fine,” she says. “Chocolate milk is also a great recovery snack made with whole or semi skimmed milk as it restores those hydration levels too.”

An NHS approved homemade sports drink is another good alternative to water. They suggest mixing 200ml of regular squash with 800ml water and adding a large pinch of salt.

The sort of drinks you want to avoid after a workout are alcohol and fizzy drinks as they will only make you more dehydrated.

What not to eat after a workout

• Pizza
• Fish and chips
• Fried chicken
• White bread or pastries
• White pasta or white rice
• Crisps
• Chocolate (that has under 70% cocoa)
• Foods high in salt

Refined carbohydrates like white bread, white rice and pasta are a no-go post workout. This is because they contain lots of sugar and have been stripped of healthy nutrients, bran and fibre.

Personal trainer Jemma also warns against fried and fast foods after exercise, with even the healthiest of takeaway options carrying lots of salt and fat.

“If you can, try to bake or steam food rather than fry them,” she says. “Fried foods, particularly fast food can be full of trans-fat so are not ideal post workout.”

She also encourages people to have their biggest meal at lunch and enjoy lighter meals for dinner. This will help your body digest food properly before bed.

Fellow personal trainer Claire similarly advises against large, stodgy meals post workout: “Avoid anything really heavy and hard to digest as your body will struggle and you may feel sick.”

We’ve all been there – an afternoon spent baking the perfect banana bread to have with your cuppa, or an evening settling in with pizza for a virtual catch-up with friends. Suddenly everything’s feeling a little bit tight.

So if you're looking for a fast-fix diet that works, you've come to the right place. We understand though, it’s easy to fall off the healthy eating wagon, or deviate from your diet commitments. And it’s often fun, too.

But, if you’re trying to lose weight, be careful not to let those indulgent meals and nights on the wine take over your eating routine in the long-term.

You can remedy your overeating quite simply if you wish, with a healthy, low calorie meals, to get your body back on track.

Our delicious one-day ‘fast-fix’ plan will add up to around 800 calories a day, which is about half of what an average woman needs to maintain her weight – so you’re more than making up for a ‘bad’ day or weekend.

What can I eat on the fast fix diet plan?

Breakfast: make it simple

• 100g blueberries with 150g low-fat plain yogurt.
• Scrambled eggs made with 2 beaten eggs and a splash of skimmed milk, served with some grilled tomatoes.
• 2 boiled eggs and a small glass of orange juice.
• 2 oatcakes and 2tsp low-fat peanut butter.
• A cereal bar with 1 banana.

Lunch: keep it light

Pastrami deli wrap

On an 8in tortilla wrap, layer 40g low-fat cream cheese, 2 slices of pastrami, 1⁄2 red pepper cut into strips, 1⁄4 cucumber, diced, 1⁄4 red onion, sliced, and 1 slice of low-fat Cheddar cheese.

Jacket potato with creamy tuna Mix 100g tuna in spring water with 1⁄2tbsp low-fat mayonnaise, add a pinch of paprika, plus 1 celery stick, 1 spring onion and 1⁄2 red pepper – all chopped. Add filling to 1 small baked potato. Serve with salad leaves.

Italian tricolore salad Layer 1⁄2 avocado,10 cherry tomatoes, 1⁄2tsp olive oil, 1tsp balsamic vinegar, 40g mozzarella cheese; drizzle with 1tsp oil and vinegar.

Or one of the following...

4 oatcakes, 1tbsplow-fat houmous, carrot and cucumber sticks, and 5 cherry tomatoes. 4 Ryvita, 2tbsp low-fat cream cheese and chives, topped with 50g cooked prawns Roast beef (wafer thin) sandwich with rocket, horseradish and beetroot. A pack of vegetable sushi A bowl of ready-made fresh soup

Dinner: watch your portions

Chicken stir-fry 120g lean chicken breast, cut into strips, soy sauce, and 200g frozen stir-fry veg.

Steak supper 100g fillet steak, grilled, with a small baked sweet potato, and grilled tomatoes and mushrooms, sliced.

Mushroom risotto Put 100g mixed mushrooms, sliced, on a baking tray, spray with oil and roast in the oven for 15 mins. Meanwhile, spray a little oil in a pan and soften 1⁄2 onion, chopped,1 celery stick, chopped, and 1 clove garlic, crushed. Add 30g risotto rice to the pan, and cook for 2-3 mins; gradually add 150ml hot chicken stock, stirring. When all the stock has been absorbed by the rice, add the mushrooms and a handful fresh basil leaves, torn.

Pasta and prawns Cook 50g wholegrain spaghetti, immediately add 2tbsp low-fat cream cheese with garlic and chives, 40g cooked prawns and 60g cooked frozen peas, and return to a very gentle heat to allow the cheese to melt into a sauce, and the peas and prawns to heat through.

Quick chicken fajitas Spray a spritz of oil in a pan, add 1 chicken breast, diced, and cook for 10 mins. Add a small tub of ready-made salsa to the pan, with 1⁄2 pepper, sliced, and 1⁄2 onion, sliced, and cook for a further 5 mins. Divide the chicken mixture between 2 tortillas, top with a little grated cheese and some coriander.

Baked cod with ratatouille Wrap 1 cod fillet with a slice of lemon and some mixed herbs in foil and bake for about 20mins. Spritz a little oil in a pan and soften 1⁄2 onion, chopped, and 1 garlic clove, crushed, then add a small can chopped tomatoes, 1⁄2courgette, sliced,1⁄2red pepper, chopped ,and 3 mushrooms, sliced. Simmer until the cod is cooked.

These are just some of the options for what to eat on a fast fix diet plan.

Video of the Week 

Whether you’ve recently been diagnosed with type 2 diabetes or have been living with it for a while, one thing’s for sure – diet plays a crucial role in managing the condition.

Of the two types of diabetes – type 1 and type 2 – it’s the latter that is most prominent, affecting around 90% of those with diabetes, and can be successfully managed with the right food.

Diabetes is all about the pancreas, an organ in the abdomen that has two main functions – to convert what we eat into fuel and to regulate blood sugar. To do that, it produces a hormone called insulin, but for some that doesn’t happen as it should.

MORE: Gestational diabetes in pregnancy: what does it mean for you and your baby?

Natasha Marsland from Diabetes UK explains, ‘Type 2 diabetes means either that not enough insulin is produced in the pancreas, or that the pancreas isn’t working effectively. Essentially, it’s too much sugar in the blood, and diet is key."

Eating the right food for type 2 diabetes is not as simple as just following a set diet plan, although the Diabetic Diet plan does help you stay on the right track and could even help those who are suffering from the symptoms of diabetes. After all, everyone is different and some people also need medication to manage diabetes.

Here’s a handy guide on what types of food you can eat to help with type 2 diabetes.

Foods to avoid

Make these simple swaps to reduce your risk, without feeling like you're making huge sacrifices.

Refined carbs

Ditching refined carbs such as white bread, pasta and rice for wholegrain, fibre-rich alternatives will keep you feeling fuller for longer and less likely to experience that “crash” that comes with eating high sugar foods such as cereals. ‘Fibre is super important as it helps prevent blood sugar spikes, lowering the risk of chronic diseases such as diabetes and heart disease by 20 to 30%,’ says nutritionist Mays Al-Ali (healthymays.com). ‘Replace white rice with whole grains such as brown rice, buckwheat or quinoa, and choose bread with a whole grain listed as the first ingredient or better still have blood sugar balancing oats for breakfast instead of toast.’

Red meat

Research published in the American Journal of Epidemiology shows that a diet high in red meat increases the risk of developing diabetes. In the study, those with the highest intake of red meat had a 23% increase in risk, whilst those with a high intake of fish had no risk. Eating too much saturated fat can cause high levels of ‘bad cholesterol’, which increases the risk of cardiovascular disease.  According Diabetes UK, diabetics are already at an increased risk of developing this, making it more important they make healthier choices. ‘Healthy fat can be found in oily fishes such as sardines, anchovies and salmon,’ says nutritionist Dr Laure Hyvernat (thenaturalconsultation.com).

Fruit juice

‘Juices have all of the sugar of the fruit, but not the skins and pulp — so they lack the fibre that slows down sugar absorption and controls insulin levels,’says Mays. Wholefruit such as blueberries, raspberry, pineapple, grapefruit, strawberries, apples, orange, and peaches have a low GI value.  ‘Try making your own smoothies with one or two maximum of these fruits combined with fibre-rich veg such as cucumber, spinach or celery is amazingly healthy breakfast option to boost your insulin sensitivity and keep diabetes at bay,’ says Dr Hyvernat.

Light greens

‘Unlike nutrient-poor iceberg lettuce, dark leafy greens, such as spinach, arugula, kale and Swiss chard are packed with vitamins and nutrients such as vitamins A and C, as well as magnesium and potassium,’says Mays. Together, these help boost your immune function, reduce the risk of chronic disease and help regulate both blood pressure and blood sugar levels. ‘Toss a couple of handfuls of dark greens into your next salad, or add them to a smoothie,’ says Mays.

Best for diabetics

High fibre foods

"The journey to improved health, whether medication is being used or not, involves increasing the amount of dietary fibre and removing refined carbohydrates from your diet," says nutritional therapist Jenny Tschiesche. "Fibre slows the absorption of sugar, helping to stabilise blood sugar levels. At least 30g should be consumed daily – by consuming lots of vegetables, such as Brussels sprouts, peas and artichokes, lower-sugar fruit such as avocados, and berries, nuts and seeds, especially chia seeds and flaxseeds."

Wholegrains

That includes brown bread, pasta and rice, as well as oats, says Natasha. "These foods take longer to be digested as they release the sugar more slowly into the bloodstream, so you don’t get a sugar spike," she explains. "They’re also good for gut health and aiding constipation."

Oily fish

No, not the ready-made mash! "Try to eat two or three portions of oily fish – pick from the acronym SMASH – sardines, mackerel, anchovies, salmon and herring – to reduce the chances of diseases associated with diabetes," says Jenny.’

Vegetables

"Avoid eating any vegetable that grows in the ground, as these are more likely to spike your blood sugar," says Stuart. That’s root veg such as potatoes, carrots, beetroot and parsnips. "With veg, try to eat leafy greens and brassicas such as broccoli and cauliflower. As a general rule, you can eat vegetables that grow above ground freely. These provide good sources of soluble and insoluble fibre, which is excellent at helping to regulate blood sugar."

Protein

"Healthy sources of protein (fish, lean meat, beans, lentils, eggs) and fats (avocado, coconut, eggs) help to control blood sugar and insulin metabolism. Defective insulin metabolism means that insulin can no longer regulate blood sugar effectively," says Stuart. "Think of insulin as a key, and a receptor as the lock. If it is overused, eventually the key and lock become worn and do not work very well. This is essentially what happens with insulin resistance, and in more severe cases it develops into type 2 diabetes."

Foods that lower blood sugar

'Dark chocolate, unsweetened cocoa, and spices such as cinnamon, ginger, fenugreek and turmeric are often recommended for their beneficial effects on glucose control,' says Dr Sarah Brewer, medical director of Healthspan. Research published in the journal, Metabolism, found that almonds can help regulate blood sugar and prevent a spike after meals. Those who ate 60g of almonds per day had lower levels of fasting glucose and insulin. Try snacking on these, as well as whole fruits, instead of crisps and chocolate.

While everyone's diabetes can be very different and you should always consult a doctor before making diet and/or lifestyle changes, these are just some of the ways you can help to manage diabetes with your diet.

GI and GL explained

"Consider following a low GL (glycaemic load) diet or a ketogenic diet," says Stuart. "Both of these have been found to be highly beneficial to type 2 diabetes sufferers."

The glycaemic index (GI) of a food is a measure of how quickly carbohydrates in that food will be absorbed into the bloodstream and spike your blood sugar. It runs from 0 to 100 – 100 being pure glucose, with sweets and cakes being in the 80s or 90s.

GI measures the quality of carbohydrates found in a food, but it does not measure the quantity! This is why glycaemic load (GL) is often preferred, because it measures both the quality of carbs in a food but also the quantity – that is, what percentage of the food is made up of the carbs.

This makes GL a far better indicator of which foods are good to help to control type 2 diabetes and which are not. Any food with a GL less than 10 is OK, but the lower the better. For example, an egg has a GL of 1!  

It’s very easy to adopt an all-or-nothing mind-set with dieting, so once you’ve slipped up a couple of times, you may decide to stop depriving yourself and eat whatever you like, only for the scales to creep up and your jeans to fit a little tighter.

But all is not lost as nutritional therapist Chris Newbold has devised the perfect plan to drop a dress size in 7 days with his own damage control diet. With this diet you'll learn how to lose weight, but in the healthiest way possible with tips to make sure that your body stays in the best shape possible when the week is over.

This weight loss plan is a good option if you're looking for a diet that works fast. But, bear in mind there are also other diet and exercise plans, which offer a more long-term approach to losing weight and improving health  - like the 16:8 diet, the Mediterranean diet and the keto diet.

How to drop a dress size in seven days

Get back into a routine

This means eating three square meals a day, not grazing all day as this will help you carefully control the calories that you're eating.

Eat fresh, quality food

Cut out all processed foods and ready meals. They might be convenient, but they’re full of additives, chemicals and sugars. Go for lean meats like chicken that are organically sourced.

Eat large amounts of vegetables

Make each meal around 70 per cent vegetables (this will provide healthy carbs) and around 30 per cent good-quality protein – e.g. chicken, fish, chickpeas, beans, tofu, etc. Use healthy fats, including olive oil, coconut oil, nuts, seeds, avocado and occasionally a tiny bit of butter. Make sure to drink plenty of water throughout the day.

Cut down on stimulants

Chris Newbold also recommends giving up alcohol - not only is it high in calories, but we tend to lose our motivation for eating the best foods on a hangover.

Coffee, should also be avoided as the caffeine in these might help you stay awake but they won't help you lose weight.

The caffeine is likely to lead to poor sleep and sugar cravings, both of which aren't productive if you want to lose weight.

Don't snack between meals

The latest research shows that fasting between meals allows the body to burn more calories and speeds up weight loss.

This is because if we don't snack between meals, our insulin levels go down. This forces fat cells to release stored sugar to be used as energy, therefore burning fat without even having to do any exercise. Also known as intermittent fasting, the idea of not snacking between meals is to allow your insulin levels to deplete just enough so that we use up this stored sugar and burn fat.

However, if you have any signs or symptoms of type 2 diabetes this is not a safe way to lose weight.

Replenish lost nutrients

Take a daily multivitamin to give your vitamin intake a boost. Try Biocare adult multivitamins & minerals, £25.99 for 90, and Biocare Bio-antioxidant 2000, £17.98 for 30.

Look after your gut

Erratic eating can throw gut bacteria out of balance, but you need plenty of good bacteria to lose weight more effectively. Try Biocare Bioacidophilus (a probiotic), £21.35 for 60 capsules.

How to drop a dress size in seven days

Day One

Breakfast

Vegetable omelette. Whisk 2 eggs, seasoned with salt and black pepper. Pour into a pan and cook both sides. Place cooked asparagus, mushrooms and tomatoes on half the omelette and fold over. Garnish with fresh parsley.

Lunch

Hearty vegetable soup. Sautè 1 chopped onion and 1 clove garlic. Add 400ml water and vegetable stock, chopped cauliflower, courgette and broccoli. Add 100g chickpeas and 100g cannellini beans.

Dinner

Grilled cod with green veg and sweet potato wedges. Grill 1 cod fillet and serve with peas, sweetheart cabbage and sweet potato wedges.

Day Two

Breakfast

Banana and raspberry smoothie. Blend 1 banana, handful raspberries, 200ml unsweetened almond milk, 1tbsp oats, 1tbsp sunflower seeds, 4 almonds and 1 scoop protein powder (optional).

Lunch

Cold chicken salad. Mix rocket, leafy greens, chopped tomatoes, cucumber, peppers, red onion, grated carrot, broccoli florets, radish and chunks of cooked, cold chicken. Dress with olive oil, apple cider vinegar, queeze of lemon and black pepper.

Dinner

Lamb chop with pureed butter beans and greens. Grill 1 lamb chop. Cook peas, broccoli and leeks. Drizzle with minty butter (sauté some fresh, chopped mint in butter). Serve with pureed (or mashed) butter beans.

Day Three

Breakfast

Overnight oats with blueberries and walnuts. Soak 40g oats in 200ml unsweetened almond milk overnight. Serve with ahandful of blueberries and4 chopped walnuts.

Lunch

Grilled spicy salmon with steamed greens. Grill 1 salmon fillet drizzled with chilli oil. Serve with steamed broccoli and asparagus.

Dinner

Spicy frittata and salad. Saute chopped onion in olive oil. Pour in 4 whisked eggs and chopped, cooked vegetables (e.g. broccoli, asparagus, courgette). Season with a pinch of paprika and cayenne pepper, or a sprinkle of chilli flakes. Cook in pan then grill for 1 min. Serve with a large mixed salad. Save half the frittata and salad for lunch next day.

Day Four

Breakfast

Smashed avocado on sourdough toast. Mash 1 ripe avocado with chopped spring onions and a squeeze of fresh lime juice. Serve on 1 slice of sourdough toast. Top with sliced tomato and fresh coriander.

Lunch

Spicy frittata. See day three.

Dinner

Chicken and vegetable casserole. Heat up some olive oil in a pan. Add chopped onion, carrot and celery. Cook until softened. Add 2 chicken thighs, a tin of chopped tomatoes, peppers and 1 chopped garlic clove. Pour in enough water and stock (vegetable or chicken) to cover. Season with cumin, thyme, black pepper. Cook until chicken is done. Save half.

Day Five

Breakfast

Piperade with eggs. Saute 1 chopped onion, 1 red pepper and 1 clove garlic in 5g butter and 1⁄2tbsp olive oil. Whisk 2 eggs. Pour into the pan with veg and stir to make scrambled eggs.

Lunch

Chicken and vegetable casserole leftover. See day four.

Dinner

Prawn stir-fry. Pan-fry vegetables (e.g. asparagus, broccoli, baby sweetcorn, spring onions, bamboo shoots) in olive or coconut oil. Add chopped chillies, ginger, dash of soy sauce and cooked prawns (or tofu). Drizzle with fresh lime juice.

Day Six and Seven

Repeat any two days.

Video of the Week 

One of the biggest challenges when losing weight is beating hunger pangs. And, when cravings strike, it’s likely you’ll ditch your diet intentions.

The problem, says nutritionist Dr Carina Norris, is that we’re designed to satisfy our hunger. ‘We’re wired to shovel in as much as possible as a reserve against lean times,’ she adds.

‘The trick is to find ways to keep it under control by choosing low-calorie filling foods that make you feel fuller for longer.’ The plan below will help you control your hunger and could see you lose 5lb in a fortnight!

Just like the cabbage soup diet as well as our exante diet, and the military diet, this is a short-term diet that works fast. For a longer-term approach to weight loss, we’d recommend the Mediterranean diet, the Noom diet, and the 16:8 diet plan.

1. Eat more fibre

All fruit and veg are high fibre foods, but juicing strips it out. Smoothies keep it in, so they’re a great way to up your quota.

2. Add protein

It helps keep blood sugar steady, so you avoid spikes and falls that leave you hungry. Start the day with a poached egg or lean bacon and add beans and lentils to stews, pasta sauces and shepherd’s pie.

3. Go slow

It can take your stomach half an hour to register you’re full once you’ve eaten. If you make time to eat a meal at a table with someone else, you’ll be eating more slowly and are likely to eat less. And give it half an hour before dessert- you might not really need it.

4. Bulk up meals

High-volume foods will fill you up quickly. Popcorn is great for this 10g popped is just 55 cals.

5. Switch your sugar

Naturally occurring sugar called oligofructose could help zap the effects of hunger hormones, because it can’t be processed by digestive enzymes. In research, people given a 8g daily dose of oligofructose ate 10 per cent fewer cals.

6. Smart snacks

• A hard-boiled egg served with two oatcakes, lightly spread with low-fat cream cheese.
• A handful of soya nuts (roasted soya beans) and six cherry tomatoes.
• A lean chicken and salad sandwich, made with a single slice of wholemeal bread.
• An apple served with a handful of almonds.
• Plain yogurt with sliced strawberries and a sprinkle of linseeds.
• A smoothie made with yogurt, frozen berries and almond milk.
• A bowl of veggie sticks served with a tablespoon of low-fat yogurt dip.

Your easy-eating meal plan

Day 1

Breakfast: A pot of fat-free Greek yogurt, with a handful of berries – strawberries or blueberries are always a good option – and one tablespoon ofnuts and seeds.

Lunch: Tuscan bean lentil soup, served with an unbuttered crusty wholemeal roll.

Dinner: Low-fat chicken and mushroom risotto with steamed broccoli, large leafy salad.

Day 2

Breakfast: A slice of wholemeal toast with three tablespoons of baked beans and sauteed mushrooms.

Lunch: Wholemeal pasta salad, with tuna or salmon, cherry tomatoes and black olives.

Dinner: Lentil and vegetable curry with three tablespoons of brown rice (cooked) and a tomato and cucumber salad.

Day 3

Breakfast: Porridge made with skimmed milk, with one teaspoon of nut butter stirred in.

Lunch: A wholemeal pitta bread stuffed with roasted red peppers, feta cheese and basil leaves, served with a large mixed salad.

Dinner: A bowl of vegetable chilli with spicy skin-on potato wedges, or brown rice and a large mixed salad.

Day 4

Breakfast: Banana smoothie with almond milk and a handful of berries.

Lunch: Kale salad with chicken breast and half an avocado.

Dinner: Baked chicken breast with steamed green veg.

Day 5

Breakfast: Toast with eggs and spinach.

Lunch: Smoked mackerel with salad leaves and two oatcakes.

Dinner: Salmon fillet with stir-fried mixed veg and brown rice.

Day 6

Breakfast: Rye toast with almond butter and banana.

Lunch: Baked sweet potato with cottage cheese and baked beans.

Dinner: Steak (fat trimmed) with steamed veg and sweet potato mash.

Day 7

Breakfast: Two scrambled eggs with smoked salmon and half an avocado.

Lunch: Chunky vegetable soup with one slice of rye toast unbuttered.

Dinner: Baked trout with new potatoes and salad.

We’re spending a lot more time indoors these days, but that doesn’t mean exercise and keeping active needs to fall by the wayside.

We’re spending a lot more time indoors these days, but that doesn’t mean exercise and keeping active needs to fall by the wayside.

In fact there are more online workouts than ever available for free, which you can follow along in the comfort of your own living room. Health editor Lucy Gornall shares her favourites…

Best for...High Intensity

https://www.youtube.com/watch?v=ly8hZqY4W50

YouTube, Digme Fitness Richmond Boutique studio Digme may have closed its physical doors across all its predominantly London-based studios, however it’s still providing a host of workouts for people to do at home. From live scheduled workouts on its @digmefitness instagram to follow along short sessions on Youtube, there’s a range of exercise from high intensity through to yoga.

Our very own Health Editor Lucy (@lucyelizabethgornall) has even released a super sweaty home workout which will get your heart rate soaring!

Best for...A Bit of Everything

https://www.youtube.com/watch?v=UEJ_Vn3GMME

The nation’s at-home fitness star, Joe Wicks AKA The Body Coach has got your short home workouts covered. Over on his YouTube channel you’ll be inundated with follow along sessions that require no equipment. Or if you do have a dumbbell to hand, there’s workouts that incorporate weights too.

Shop Joe Wicks book Lean in 15- The Shape Plan: 15 minutes meals with workouts

Best for..Yoga

Get those feel good endorphins flowing with free Instagram Live sessions featuring meditation and yoga. Some of the best trainers will take you through calming workouts to help ease anxiety and relieve a busy mind.

Shop Lululemon for Yoga and workout outfits

Best for...Low Impact

https://www.youtube.com/watch?v=YK7QM1k4oMI

Annie is creator of the popular 21 day Blast plan, which has helped people around the world to workout, eat well and shed the weight.

With her super infectious personality, Annie is a dream to workout with, and luckily now you can. Head to Annie’s YouTube page and tune in to her morning 7am workout, taking place every Monday to Friday. They’re 30 minutes long and offer an all over body workout with not much cardio. Plus, low impact alternatives are always offered.

Best for...Pregnancy

Does exactly what the name suggests; provides a range of workouts for pre and post natal. Using bodyweight, resistance bands and/or light weights, you'll be able to stay fit and active, safely.

Best for...Weight Training

This personal trainer works at one of the capital’s most popular gym studios, The Foundry, and is no stranger to a set of weights. If you’re wanting to stay strong at home, Laura is your woman. She’ll explain every move clearly and show you perfect form so you can avoid any nasty injuries too. Check out her live workouts at 7am every day over on her Instagram page.

You may not have heard of the Terri-Ann 123 diet before, but it's getting more and more popular with women around the world - and with good reason.

The Terri-Ann 123 diet plan was created by a mum who had tried every diet going. She spent five months eliminating and reintroducing certain food groups until she managed to devise the perfect plan for herself. And when she shared it, she discovered it was perfect for thousands of other women too!

The Terri-Ann 123 is designed to fit into busy lifestyles, and is a plan that's effective, maintainable and mostly comprised of ingredients that you've probably already got in your fridge.

'It's a complete lifestyle change that is 100% sustainable and accessible to all, rather than another fad diet with high membership or subscription costs,' Terri-Ann Nunn herself, pictured above, explains. 'You can still eat all the foods you love, and it's extremely easy to stick to thanks to the support from the Terri-Ann 123 community - we're like one big family!'

Here, we break down what the Terri-Ann 123 diet involves, covering everything from the stages you'll go through to how much weight you can expect to lose...

What is the Terri-Ann 123 diet plan?

Terri-Ann was a frustrated mum who was struggling to fit dieting around her hectic life, and so developed the Terri-Ann 123 diet plan for women just like her.

The programme works on a simple basis: by sticking to clean, healthy ingredients and restricting and reintroducing foods in stages, you can lose weight without ever depriving yourself.

'You shouldn't be hungry whilst following the plan as you'll be receiving all the energy you need from wholesome, nutritious food,' she told GoodtoKnow.

'This was something that is so important to me when the plan was conceived, particularly as a busy mum running around after my kids!'

Here's the ABC on the Terri-Ann 123...

How does Terri-Ann 123 work?

Instead of meal deliveries or meal replacement shakes, Terri-Ann 123 encourages you to go back to basics, following three stages and using fresh, wholesome ingredients to make nutritious meals that won't leave you hungry.

'It's constantly evolving and adapting - I am always keen to know if members find something that works for them and see ways in which it can be officially incorporated into the plan,' Terri-Ann tells us.

'For example, many of my recipes now include ingredients such as quinoa and chia seeds, which was unheard of when I first started the plan!'

The '123' part refers to the stages you work your way through:

Stage 1

The first stage, also known as the 10-day-boost, will likely be the hardest if your current diet isn't as healthy as you'd like it to be, but you can expect impressive results just by switching to healthier habits during this time.

You'll have a list of limited and unlimited foods, and will be required to eat a minimum of 500g of lean meat, poultry or fish a day. Some of the foods you might expect to be unlimited - like fruit - aren't, but you're given daily or per-stage allowances to use up. Mostly, you'll be eating lots of veg and protein, plus the occasional fat-free yogurt, and running on minimal carbohydrates and sugar.

In a recent study of over 500 active members, Terri-Ann found that 76 per cent of members lost on average around 9lb in 10 days.

Stage 2

Stage 2 lasts one week and has similar principles to Stage 1. However, it does reintroduces some fruits to the daily allowances you've already been given. You can also feast on 250g of lamb up to twice per stage, and eat some wholemeal bread for energy.

Stage 3

By this point in the plan, you should be getting into the swing of making the right food choices. Cooking home meals will start to become enjoyable and satisfying again as you learn to love all the unlimited and limited foods on the plan. Bread and lamb are off the agenda again for this week though!

Once you've conquered the three stages, there's an extra 'maintenance' stage which you can carry with you during everyday life.

Terri-Ann adds: 'Once the initial three stages are complete, you can then follow the 123 Life Changes plan that ensures you avoid picking up any bad habits and end up gaining back the extra pounds.

'This is a completely sustainable plan that is designed for the long-haul, and you'll never look back!'

Although weight loss is personal, more than half of people following the plan lose between one and two stone in just eight weeks, so you can expect to see and maintain significant results.

What's included in the Terri-Ann 123 diet plan?

Although the Terri-Ann 123 isn't groundbreaking science, a little guidance and extra support can mean all the difference to your weight loss journey. This is a one off package offering you membership to a lifelong club, with unlimited tips and advice from Terri-Ann herself and an entire dedicated team.

For £19.99 you'll get the Terri-Ann 123 diet plan booklet, containing recipe ideas, colour coordinated meal plans for each stage, colour coordinated food allowances, blank food logs and advice for eating out with friends at lunch at work.

Many Terri-Ann 123 fans say that the best bit is the online membership. This means no more uncomfortable weigh-ins, as all your measurements are done in the privacy of your own home, but there's a whole community out there who are having the same experience and on hand to provide you with encouragement, recipe ideas or answer your questions.

Membership entitles you to online recipe and fitness videos, hundreds of extra recipes and meal plans and prize incentives to keep you on track.

How do I know if the Terri-Ann 123 diet is right for me?

Terri-Ann's plan revolves around making nutritious choices and so results, though long-lasting, might not be the quick fix some people are hoping for. Its appeal lies in the delicious food options, but time in the kitchen is definitely required - although many of the meals are ones that the whole family can enjoy. As with any diet, you'll need to cut down or cut out the foods that are bad for you - that means chocolate, fizzy drinks and, yes, alcohol!

'Any alcohol consumption will slow down your weight loss, but you can always attempt to counteract any weight gain by extending the initial stages,' she says. 'The best things to opt for are clear spirits and 'slimline' diet & sugar free mixers if you do decide to drink.'

What does a typical day on Stages 1, 2 and 3 look like?

Stage 1

Breakfast 2x bacon and eggs and 1x tomato

Lunch 250g chicken breast fajita with veg

Dinner 123 Peri Peri pork

Dessert/Snack Fat-free yogurt and sugar-free jelly

Stage 2

Breakfast 2x bacon, sausage and eggs

Lunch Prawn, salmon and seafood stick salad

Dinner 123 roasted lamb shank with veg and 123 Yorkshires

Dessert/Snack 4 strawberries and slices of lean meat

Stage 3

Breakfast Fat-free yogurt

Lunch 123 stuffed chicken with side salad

Dinner 250g rump steak with mushrooms and onion rings

Dessert/Snack 25g of cooked ham and 123 onion bhaji

Would you consider giving the diet a go? Let us know in the comments below...

Yes, laughter yoga is a thing - and it's the perfect workout for body and mind.

From hot yoga to goat yoga, classes have become experimental and far from the ordinary, with innovative new concepts popping up at our gyms and wellness centres across the country.

Practising yoga is a well-known form of physical therapy, and as the old age saying goes ‘laughing is the best form of therapy.’ So what happens when you fuse those two together?

When was laughter yoga founded?

That question played on the mind of medical doctor Madan Kataria in March 1995 in Mumbai, India, when he wrote an article for a health magazine about the benefits of laughter.

He decided to test it out and soon, laughter yoga was born. Since then, wellness experts have raved about the practice, with laughter yoga master trainer Lotte Mikkelsen telling GoodtoKnow that it can ‘help with life’s ups and downs.’

Laughter yoga: the verdict

On the same week as Blue Monday (the third Monday of January, which is considered to be the most depressing day of the year), ultra low alcohol cocktail brand Atopia were offering free laughter yoga classes at Benk and Bo café and yoga studio in London – washed down with a delicious mocktail.

GoodtoKnow went along to see if laughter yoga truly works or if it is really, all just a bit of a joke.

Standing in a circle, we’re told to introduce ourselves to each other. However, we’re not allowed to speak. Instead, we shake a strangers’ hand while laughing in their face, before having a dance with them hand-in-hand.

After a few quirky activities – laughing while pretending to be on the phone, giggling at a pretend bill and hooting as we pretend to rev up a lawn mower – there were relaxing breathing exercises.

For the last part of the session, we were told to lie in a circle with our heads towards the middle.

Lotte said: ‘When we pretend to laugh in the exercise it often leads to real contagious laughter very quickly.’

And she was right. We couldn’t stop! Within minutes, we were all literally crying and honking with hysterical laughter. I’d never been in such a merry environment on a Monday morning.

Laughter yoga master trainer Lotte Mikkelsen told GoodtoKnow: ‘When you laugh, you lift your mood within minutes.

‘This is because endorphins – or happy hormones – are being released from your brain. The endorphins have also shown to lower stress hormones like cortisol, so when we lower stress we become more able to fight off illness because our immune system works better with less stress.

‘When we laugh we take in more fresh air which goes to vital organs and to the brain and leaves us alert, motivated, productive and refreshed. Laughter connects us with people in a more caring and less judgmental way so it has a great impact on our relationships in life.’

Lotte recommends practicing laughing yoga daily. To find out more about Lotte's classes, click here to visit her website.

To find out more about Atopia's laughter yoga sessions and their ultra low alcohol beverages, click here.

Laughter yoga is certainly not for the cringe-easy but walking out of the session, there's no doubt you'll have a spring in your step and a smile on your face.

Musclefood’s Do the Unthinkable plan is all you need to get your New Year health-kick back on track.

We’re halfway through January and fast-approaching Blue Monday, so it’s not surprising many of us have given up on our New Year’s resolutions and fallen back into our unhealthy eating habits.

Planning meals as well as finding time for the gym, isn’t always easy. But, with Musclefood’s DTU plan, all of the preparation is done for you. It's a fuss-free four-week plan, that involves choosing all of your breakfasts, lunches and dinners as well as three snacks per day (for mid-morning, mid-afternoon and evening). Everything is delivered to you door – and the workouts can be easy accessed online. You can cancel at any time and there is no contract. The only tricky bit is choosing between the curries, pizzas and chocolate protein bars on offer!

This is a great way to get your motivation back, and re-commit to the changes you wanted to make at start of the year. I followed Musclefood’s Do the Unthinkable plan for an entire month, here's what I loved about this diet and fitness plan:

Musclefood’s Do The Unthinkable plan

1) It’s a high protein diet with lots of variety

Food boxes have been around for few years, but the USP for this particular service is that all meals and snacks are packed with protein – ideal if, like many people, you’re planning to change your eating habits and kick-start a fitness routine.

As many studies have found, high protein foods can keep you feeling fuller for longer – thereby reducing your overall calorie intake. And, it can help you build muscle when combined with exercise.

If you’re concerned a high protein diet means eating endless chicken breasts and beef jerky, think again. The plan is incredibly varied with plenty of curries, pasta dishes, stir-fry and bakes. There are also a few veggie and vegan options, if you’re keen to stick to your meat-free Mondays. I could've eaten the goats' cheese pizza everyday.

2) You don’t have to give up your favourites

There’s no need to give up your favourites with this plan, as well as the pizza and curries, you can snack on chocolate and crisps. The trick is to not get carried away. Yes, they are all high-protein but many of them are also high in calories and sugar. During the first week, I ordered lots of high protein cakes and chocolates. But, of course - for the best results, choose wisely. Scroll down to the bottom of this article, and you'll find all of the lowest calorie options for breakast, lunch, dinner and snacks.

3) Learn new skills – or save time in the kitchen

Among the many options are 10 minute recipes ‘kits’ – containing all of the ingredients needed to make your meals from scratch, which is a great way of learning new skills. I’ve saved many of the recipe cards, and fully intend to keep making them. I followed this plan with my boyfriend and we chose the same kits for our evening meals, so we could prepare the same dinners together in the evening.

And, for those weeks you know you’re not going to have much time, there are also plenty of recipe pots – pre-prepared dishes, which can be ready after just a few minutes in the microwave. They’re also perfect if you have a microwave in your workplace, and want a hot meal at lunchtime.

4) Less food waste - but some choices have more packaging

As everything is weighed out and perfectly proportioned, there is very little food waste. Although, it wouldn’t be correct to say this plan has any other eco-friendly plus points – there is a huge amount of packaging.

I did feel very guilty about the mountain of recipe pots in the recycling bins each week, along with single portion plastic pots of butter and vinegar etc. But, you can reduce this waste by opting for more recipe kits, which come in sturdy, resalable plastic bags that I’ve kept and reused plenty of times already.

5) DTU includes plenty of online workouts you can do anytime

If you hate the gym, fear not. Although DTU does involve regular workouts – you won’t be required to sign up for a pricey gym membership. The plan includes access to the DTU portal online, where you’ll find a series of workouts chosen for you that are based on your own personal aims, such as weight loss, muscle gain or improving general fitness. Of course, if you'd rather have DVDS to hand, that's also that option.

After three weeks of workouts, I definitely felt stronger. If you love before and after pictures, you'll find plenty online, including Josie Gibson's very impressive body transformation.

READ MORE: See more success stories and reviews

How much does Musclefood's Do the Unthinkable plan cost?

Not sure you can commit to everyday of the week? No worries – you can chose a five-days or six-days a week instead.

SHOP NOW: Chose your meals and weekly plan

Musclefood's Do the Unthinkable plan - the lowest calorie options for breakfast, lunch, dinner and snacks

The Body Coach, otherwise known as Joe Wicks, has been helping people get 'Lean in 15' since 2014 when he began sharing his inspirational Instagram videos from his home in South London.

He started his career as a personal trainer before moving on to coaching online nutrition. By combining the two he's now known as one of the most famous fitness and health gurus in the country.

He describes himself as a 'man on a mission' to save yo-yo dieters from the 'awful' dieting industry and stop the unhealthy fad diets that we've all become accustomed to seeing.

With six best selling books and a seventh to be released, a beautiful baby daughter and a recent engagement under his belt it looks like The Body Coach might be close to completing his mission.

Joe says; 'I am sick and tired of people struggling on low calorie diets and meal replacement shakes.'

Combining an overhaul in your diet (but don't worry there will be no starvation here) and a new approach to exercise, the plan has already worked for 50,000 people around the world.

Now Joe promises that if you give him 90 days he will transform your body too - so if you're determined to lose weight this year then read on.

How does The Body Coach work?

The Body Coach plan is 90 days long and called the SSS – the Shift, Shape and Sustain plan.

The SSS plan combines dieting and HIIT exercise (High Intensity Interval Training) to specifically target fat loss and help you get 'leaner' rather than just thin.

What can I eat on The Body Coach diet?

Joe says it will have you eating more food while you are on his 90-day SSS plan than you would normally – sounds good to us!

For an idea of what to expect you can check out Joe's Instagram page where he regularly posts pictures of what he is eating and recipes from the book. Not to mention some great selfies and adorable photos of his daughter...

Recipes include;

• Protein pancakes with banana, blueberries and pomegranate with a side of cream
• Carrot and apple muffins
• Banana, chocolate and quinoa overnight oats
• Toasted bagel with avocado, poached eggs and chilli flakes
• Fish finger salad
• McLeanie turkey burger
• Tandoori cod burgers with sweet potato fries
• Chicken pie
• Chicken and orzo rat-a-tat bake
• Naughty steak burritos with pineapple salsa
• Veggie super bowl

Does The Body Coach involve meal plans?

There is no rigid or strict daily meal structure that you must stick to. It's completely flexible and meals are totally interchangeable for each individual depending on your lifestyle.

You follow the Pick 'N' Mix principle, with a huge range of recipes to choose from for breakfast, lunch and dinner. It makes the plan perfect for any fussy eaters as you only eat the foods you love.

This is why the plan is so successful for those with busy lives – you don't have to follow an exact structure, it's a change in lifestyle.

As you begin each cycle you will receive a nutrition plan for the month ahead that will be based on your previous progress – so you know it is exactly right for you. Joe says this ensures your body will be in fat burning mode for 90 days resulting in an incredible transformation.

Are there different stages to The Body Coach plan?

The Body Coach 90-day SSS plan is broken down into 3 cycles.

The first cycle is about shifting fat and getting back into the gym, the second cycle is shaping and increasing muscle mass with more weights and the third cycle is how to sustain your new body shape so you don't fall off the wagon when the plan ends.

What is HIIT training?

HIIT is High Intensity Interval Training, or short bursts of intense exercise, and is the most effective method to burn body fat quickly - we like the sound of that!

The Body Coach works on 20 minute sessions of exercise every day - but you don't need to be at the treadmill or in the gym, you can do HIIT anywhere. At home, in the office, in a hotel room, or on the go. You don't need weights or specific equipment either.

Joe suggests working in one-minute cycles - 20 seconds of intense hard work and 40 seconds of rest. Or 30 seconds of each, depending on what suits you. Repeat for 20 minutes, 4-5 times a week and you can say goodbye to body fat!

Not only do you have to work out for as little as 20 minutes, but HIIT will keep burning fat for hours after you finish your workout, unlike low intensity exercise such as jogging.

Can I just eat the food or do the exercise, but not do both?

Joe says that the time saving training plans are specifically tailored to each individual and can be done at home or at the gym, so there is really no excuse not to get involved.

Plus the results will be far more noticeable if you stick to the diet plan and your HIIT training.

Is The Body Coach diet healthy?

Joe says; 'This is not a traditional low calorie deprivation diet. It's an education in fat loss nutrition and macronutrients where you eat more food than ever and spend less time in the gym.'

Joe has a career history as a personal trainer and as a qualified nutritional coach.

Who can do The Body Coach plan?

Regardless of your age, lifestyle or current fitness level, The Body Coach maintains that you can and will succeed with this plan.

It is suitable for both men and women, although if you are pregnant, the plan is not suitable for you.

Breastfeeding mothers can use the plan to lose the weight they gain during pregnancy, although it is recommended that you speak to your GP first to ensure they are happy with you being on the plan. The additional calories that a breastfeeding mum needs vary based on the individual.

I have a food intolerance – can I do The Body Coach?

When you sign up to the plan, you will be assigned a support coach hero, who is there to keep you on track and available whenever you need them, but you can tell them if you have any intolerances or allergies such as dairy, wheat, seafood or tomatoes.

Are vegetarians able to do The Body Coach?

Yes! The new Veggie 90 Day Plan has recently been released along with the Veggie Lean in 15 cookbook (released 13th December 2018). Vegetarians are able to participate in the plan as there are protein sources such as tofu, eggs and pulses. Pescatarians are also catered to as there is plenty of fish in the recipes.

However the Body Coach does at present not cater for vegans as the protein sources are derived from eggs and Quorn (which has egg trace).

What do I get when I sign up to The Body Coach?

You sign up via World Pay - the 90 day SSS plan costs £97 as a one-off payment or £126 if you pay in three instalments of £42 - and this includes a tailored meal plan for all three cycles, access to hundreds of recipes, a personalised HIIT training regime and constant support from your Body Coach support hero whenever you need it.

You will have to complete a detailed lifestyle questionnaire and food diary, as well as current images of yourself. Joe will then analyse the information you have provided within 5 working days and produce a tailored meal plan.

An apple a day really can keep the doctor away, according to latest research. Apple peel is said to build muscles, keep blood sugar levels under control and lower cholesterol.

Those who eat apples regularly are said to be 20% less likely to suffer heart attacks - and the diet could help you to lose 5lb a week!

Apples have always been good for weight loss. They act as a fat-loss accelerator and are high in fibre, 4-5g per apple, which helps stop hunger pangs. The natural sugar in apples also cuts sweet cravings.

This plan, which incorporates five apple detox days, is successful as the diet is based on eating rather than depriving yourself. It's easy to stick to and you'll lose around a stone in the first month. So go out and buy a big bag of Cox's Orange Pippins today!

Why apples?

1. Apples contain soluble and insoluble fibre, which will dampen the appetite.

2. Studies show soluble fibre, or pectin, turns into a sticky gel in the stomach and stops the body from absorbing sugar too quickly.

3. Apple pectin is also known to help reduce cholesterol. When 26 people ate three apples a day, their cholesterol fell by seven per cent - more than those who ate the same diet with no apples.

4. Pectin stops the body craving food for up to four hours.

5. They contain phytochemicals with antioxidant properties, which fight the effects of ageing on the body.

Watch out for... Apples are high in fibre and wonderful for anyone suffering constipation as they're a natural laxative. However, do not exceed five apples a day and never give more than a couple of slices to very small children.

How The Apple Diet works

In week one, you eat 3-5 apples a day!

Detox Day 1: Eat five apples at regular intervals. Cut each apple into slices and eat slowly. Drink a glass of skimmed or soya milk with each apple. In between meals, eat a small pot of unflavoured yogurt. You may also drink tea, coffee and have plenty of water.

Days 2-3: Eat five apples as before, but add a colourful mixed salad with olive oil and vinegar dressing at lunch and dinner.

Days 4-7: Eat three apples daily, choosing meals from the menu plan (below). No need to drink milk with each meal, but consume a pint each day.

Menu plan:

Breakfast: * 1 apple, sliced * cheese omelette (30g cheese, 2 eggs) OR small bowl porridge with milk

Mid morning: * Small pot yogurt

Lunch: * 1 apple * 2 Ryvita Multigrains, (or 2 oatcakes) with cottage cheese

Dinner: * 1 apple * chicken breast with steamed broccoli and half a cup of brown rice, or grilled or baked salmon with salad

Weeks 2-4

Now follow this meal plan but have three apple detox days each week (as week 1, day 1). These must not be consecutive days. Meals marked ** are low-calorie, low-carb choices.

Monday

Breakfast: * 1 apple, sliced, with 30g Special K with milk

Lunch: * 1 apple * 2 Ryvitas with a sliced hard-boiled egg or 1 sliced tomato with Philadelphia Light cheese

Mid afternoon: * Yogurt or small carton cottage cheese

Dinner: * 1 apple * roast or grilled chicken on couscous with apricots and flaked almonds (small portion), or mixed vegetable stir-fry with couscous, or **cold chicken, or salmon salad

Supper: * 2 oatcakes with sliced tomato

Tuesday

* Detox day (as week 1, day 1)

Wednesday

Breakfast: * 1 apple, grated over: * a small bowl of oats soaked in milk with 1dsp flaked almonds stirred in. * handful of blueberries

Lunch: * 1 apple * mushroom or cheese omelette with salad, or **2 Ryvitas spread with tuna mixed with light mayonnaise, with cucumber

Dinner: * 1 apple * **mixed, stir-fried vegetables (courgette, onion, carrot, broccoli etc) served with 1 teacup-sized portion of brown rice and a dash of soy sauce. Or, oven-baked cod with mushroom, onion and tomato sauce poured over the top (get a carton of ready-made sauce from the supermarket). 2tbsp mashed potatoes

Thursday

* Detox day (as week 1, day 1)

Friday

Breakfast: * 1 apple * 30g sugarfree muesli with skimmed milk

Lunch: * 1 apple * **2 Ryvitas with thin slices Edam cheese and sandwich pickle, or Coronation chicken (bound in light curried mayonnaise and apricot jam) and served on green salad

Dinner: * 1 apple * cut a large beef tomato in two and scoop out the middle. Fill with either 30g grated cheese and onions (optional) and grill, or 2tbsp chilli con carne. Bake in the oven and serve with peas and broccoli, or **100g steak, grilled, with mushrooms, tomatoes and salad, or quarter-pound burger with tomato relish and salad (no bun)

Saturday

* Detox day (as week 1, day 1)

Sunday

Have a day off apples. Enjoy a takeaway or even a slice of cake, but make sure you don't undo all your good work!

Where to next?

Find your perfect diet quiz The Dukan Diet 5:2 Diet: what's all the fuss about?

Recipes to try: Browse our healthy recipes Over 350 apple recipes to try

When it comes to losing weight, even the most committed of dieters struggle sometimes.

But this easy, nutritious and tasty diet promises to help you lose 10lbs in 4 weeks - and it doesn't even seem like a chore.

Based on superfoods such as berries, nuts and oily fish, this low-fat diet will not only help you lose weight, but also revitalise your entire body by flushing out your system, detoxing your liver and keeping you looking young.

Just like our features on how to lose 2 stone, and our 7-day detox, this is a short-term diet that works fast. For a  long-term approach to losing weight and improving health, you could also consider the 16:8 diet, the Mediterranean diet, and the keto diet.

Here's the plan to follow if you want to lose 10lbs in 4 weeks.

4 week weight loss plan

What is the plan?

A four-week plan designed to plump up your skin and flush out toxins that cause premature ageing.

The low-fat meals mean you'll lose up to 10lb too so by the end of the diet, you should look fresh, glowing and youthful.

You're even allowed ice cream as a snack as long as it's low fat!

How does it work?

The diet includes lots of 'superfoods' like oily fish and berries that flood your body with anti-oxidants and 'good' fats.

These are easily digested and great for your heart and cholesterol levels.

Snacking on fruit and nuts will boost your mineral and vitamin intake and drinking lots of water will flush out your system.

And the low-fat, low-calorie meal plans mean you'll also lose weight.

Who is it for?

People who feel they're looking old or tired and people who eat too much junk food, want to lose weight or need to detox.

What are the drawbacks?

The exotic fruits and fish can be expensive.

Not suitable for those following a vegan diet and vegetarians might be best steering clear of this one, as most of the dinners are chicken or fish-based.

How to follow the 4 week weight loss plan

To lose 1olbs in 4 weeks, for the next four weeks, choose a breakfast, lunch and dinner plus two snacks a day from the lists below.

Don't forget to drink plenty of water too, at least eight glasses a day. That's what will make your skin glow and help you turn back the clock.

Breakfast options:

• Strawberry smoothie, made by blending 1 banana, strawberries, 1 small pot of low-fat yogurt and 150ml skimmed milk
• English muffin topped with 1 scrambled egg and 1 grilled tomato. Glass of fresh fruit juice
• 6 strawberries and 1 nectarine, topped with 1 small pot low-fat yogurt and 1tbsp mixed nuts. Glass of fresh fruit juice
• 2tbsp muesli with 1 grated apple and skimmed milk. Glass of fresh fruit juice
• 50g porridge made with skimmed milk, and topped with blueberries. Glass of fresh fruit juice
• Orange and grapefruit salad topped with 1tbsp each of fromage frais and mixed seeds. Glass of fresh fruit juice
• 2 Shredded Wheat with skimmed milk. Glass of fresh fruit juice

Lunch options:

• 100g tinned salmon with tomato and cucumber salad, and 2 slices multigrain bread thinly spread with 1tbsp reduced fat hummus. 1 apple
• Ham and salad wholegrain roll. Skimmed-milk latte. Handful of red grapes
• 2 slices wholegrain toast topped with sliced avocado, 2 rashers extra-lean grilled bacon and 1 sliced tomato. Bowl of fresh fruit salad
• 1 bowl lentil soup with 1 warm wholemeal pitta. 1 large orange
• 2 slices wholegrain bread topped with 1 small tin of sardines in tomato sauce. 2 satsumas
• 1 bowl supermarket-bought fresh carrot and coriander soup, with 2 slices rye bread. 1 pot fruit yogurt
• 1 supermarket-bought fresh mixed bean and tuna salad. 1 sliced mango

Dinner options:

• 2-egg omelette with 1 chopped pepper, served with 1 slice multigrain bread and spring onion and tomato salad. 1 bowl of strawberries
• 2 grilled chicken, pineapple and pepper kebabs, served on 2tbsp brown basmati rice
• 100g spaghetti, with 100g prawns added to 200g supermarket-bought fresh tomato sauce. 1 slice of melon
• 2 grilled sardines with 100g supermarket fresh ratatouille and 3 potatoes. 1 banana
• 1 medium-size baked sweet potato, topped with 3tbsp baked beans and 1 matchbox-size piece of half fat cheese, grated
• 1 grilled salmon fillet on steamed pak choi. 1 bowl fresh fruit salad topped with 1tbsp fat free Greek yogurt and 1tsp linseeds
• 1 grilled chicken breast, served with 2tbsp couscous and salad

Snack options:

• 6 Brazil nuts 1 apple and a handful of almonds
• 2 kiwi fruit
• 2tbsp blueberries and a handful of unsalted peanuts
• 6 dried apricots
• 1 handful of mixed nuts and raisins
• 1 pot of low fat fruit yogurt
• 1 banana
• 2 wholegrain crackers topped with cottage cheese and cucumber
• 1 large slice of melon
• 2 scoops of low fat ice cream

Video of the Week

Looking for a good-value gym membership? We've found lots of UK gyms without fixed contracts, or with pay-as-you-go gym membership for as little as £10 a month.

Are you put-off by sky-high gym membership and expensive joining fees? Think again because these cheap gyms will make it a whole lot easier to exercise for less.

The world of fitness has changed dramatically and there are now a whole new breed of cheap gyms where you can exercise for less by paying as little as £10 a month.

The majority of these cheap gyms even include classes. So, whether it's the treadmill, free weights or a body blast class that you're after, you can exercise for less no matter how you work out.

Cheap gyms to exercise for less

PureGym

Locations: PureGym is the UK’s biggest gym operator, with over 200 gyms across the UK from Aberdeen and Belfast to Cardiff and Bournemouth. They’re opening new cheap gyms all the time, so if there’s not one in your area at the moment, there might be soon.

What's on offer? Each PureGym has at least 220 pieces of top quality fitness equipment and more than 50 classes a week are included in the fee. These include indoor cycling, Pump and circuits classes. Gyms also have changing rooms, showers and functional training zones with equipment such as kettlebells and TRX suspension trainers. Most gyms are open 24/7, so you can train whenever suits you.

How much does it cost? Each gym has a different price, but membership starts from £14.99 a month and there's no fixed contract. PureGym’s Extra membership gives additional perks, like access to other gyms and the ability to bring a friend for free. For those on a limited budget, most gyms have off-peak memberships available, with discounted prices for those who train at quieter times.

Find out more puregym.com

PayasUgym

Locations: You can uses passes at 1,200 gyms across the UK.

What's on offer? PayAsUGym cheap gyms allow customers to buy day passes to their gym of choice or pay by class. They offer both pay as you go with no long-term commitment, but they also offer full memberships at lower costs. By purchasing passes to the gym, rather than signing up to a contract, you pay for as much as you want to use. You can choose from one session, one month and three months passes. The passes are sent as codes to you via text and you buy the passes online so it couldn't be simpler.

How much does it cost? It depends on the gym, with prices starting at around £5.40 per pass. If you buy your gym visits in bulk - as either a five visit bundle or a 10 visit bundle - it gets even cheaper!

Find out more payasugym.com

The Gym Group

Locations: There are 141 of these cheap gyms across the UK from Glasgow and Swansea to Norwich and Reading.

What's on offer? You get 24-hour access, seven days a week, to the gym and each one offers over 170 pieces of brand-new, energy-efficient fitness equipment - 70% of their machines use no electricity whatsoever. New products include indoor cycling experience Myride and there's a range of video classes covering yoga, Pilates and dance.

How much does it cost? Membership costs from £10.99 a month and there's no contract. Some gyms have a one-off joining fee and others may offer dual membership (e.g. Glasgow has two gyms) for no extra cost. But on the whole, this is a gym that prides itself on offering a 'no pressure membership' that you can stop and start whenever you want.

Find out more thegymgroup.com

Better Health & Fitness

Locations: There are currently 279 FitSpace gyms all over the UK, from St Ives all the way up to Gosforth.

What's on offer? These cheap gyms offer over 100 pieces of fitness equipment and free weights. Some gyms have a spin room and dedicated weights room. Fitness classes are also included in the fee such as Circuits, Combat, Ab Toning, Indoor Cycling, Body Blast and Kickboxing – the actual classes available depend on the gym. Some of the gyms also have pools, and for those interested personal training is available - but for an extra charge.

How much does it cost? Prices vary depending on location, with some gyms starting at as little as £15.95 a month. For your membership, you get inclusive access to all of Better Leisure gyms, swimming pools and fitness classes in your home area. If you don't want to be restricted by location, there's also a 'Better Health and Fitness UK' membership which is more expensive, but allows you to use any of the Better gyms across the UK.

Find out more better.org.uk

easyGym

Locations: Currently there are currently 16 easyGyms around the UK with eight in London, three in and around Birmingham and others in locations such as Liverpool, Cardiff and Southampton.

What's on offer? Each easyGym offers premium gym equipment and free group classes with every membership. Classes include interval training and spinning.

How much does it cost? Prices vary depending on location. Joining an easyGym in central London could set you back as much as £26.99 a month, whereas a gym outside of London there are a lot more cheap gyms and it can cost from just £12.99 a month. You will need to pay the gym's joining (around £5) when you first sign up, but there is no contract. You can also buy a day pass if you want to go and try out the gym, from as little as £6.99 with no joining fee.

Find out more easygym.co.uk

MoveGB

Locations: Available nationwide (Barnsley, Bath, Brighton & Hove, Bristol, Chelmsford, Doncaster, Exeter, Glasgow, Gloucester, Manchester, Hastings, Huddersfield, Leeds, Lincoln, London, Maidstone, Middlesborough, Plymouth, Sheffield, Southampton, Sunderland)

What's on offer? MoveGB is a mobile app that offers 'the UK's largest Every Activity membership'. With the app you can get nationwide access to 35,000+ activities at 5,500+ venues, including thousands of mainstream cheap gyms (e.g. Virgin Active) - all for one affordable monthly membership.

How much does it cost? Prices vary nationwide. For example, in London prices start from £19.99 per week,  whereas in Bath prices start from £13.99 per week - and those membership rates include entry to all the classes offered to different gyms on the app. In each city you can choose from three packages/tiers, which dictates the number of studios/gyms you can access. There is no joining fee and you can cancel anytime.

Find out more movegb.com

Xercise4less

Locations: There are currently 52 of these cheap gyms across England, Wales and Scotland, and access to all of the gyms nationwide is included in your membership.

What's on offer? All the clubs offer over 400 pieces of up-to-date equipment and offer 40 classes per week included in the membership. Classes are varied and include Boxercise, yoga, belly dancing and spin, depending on the gym. Some classes, such as Baby Ballet and Kickboxing, have an extra cost, but the majority are included in the fee.

How much does it cost? There are several membership options. Off-peak membership starts from as little as £9.99 per month, with peak membership starting from just £15.99 per month. Those with peak membership can access the gyms during opening hours seven days a week, but those with an off peak membership are abut more restricted, with access only between 10am and 4pm Monday to Friday, but anytime at the weekend.

Find out more xercise4less.co.uk

Prices correct at time last updated. Please check websites for any price changes.

How to exercise for less

With many of the options to exercise for less below, you won't have to worry about getting stuck in a contract as they don't have fixed terms.

In many cases you can pay by the month and cancel at any time, as long as you give a certain amount of notice.

Always make sure you ask about the contract and the Ts&Cs before signing up to any gym. Knowing how long the contract is and what your cancellation rights are important to consider when picking the right gym for you.

Make sure any Ts&Cs or contract conditions are in writing - and that they are the same as what you've been told in person.

Some gyms also let you freeze your membership, either for no cost or for a small re-activation fee. Ask about this if you know there will be a significant period of time where you won't be using it. This is a great way to exercise for less because you're not wasting money on a pricey direct debit during time periods when you can't make it there.

We've also found several gym companies who will let you exercise for less with low-cost memberships, flexible or even no contracts and better opening hours – some of them with 24-hour access.

The potato diet could help you lose nearly a stone in just a week – but how does it work and is it safe?

The potato diet? Surely that can't be a thing - right? Well, it turns out that it is. So how on earth does eating potatoes all day constitute a diet that works fast and helps you to lose weight - and is it safe for your body?

Here's the lowdown on the potato diet plan and how to fit it into a healthy living plan.

What is the potato diet?

As the name suggests, the potato diet involves eating nothing but – you guessed it – potatoes.

It’s considered a crash diet, as it’s not a balanced diet and does not supply you with a wide range of nutrients and vitamins, but case studies suggest it can bring results in a short amount of time.

Potato diet plan: how do you follow the potato diet?

The rules are simple. You can freely use herbs, spices and oils to season them and they can be boiled, baked or mashed – as long as they’re not chips.

The amount of potatoes you should be eating everyday is two to five pounds.

Sweet potatoes or yams are not included in your potato allowance.

Another don’t is heavy exercise, so you’ll have to forgo gym visits if you decide to give the potato diet a go.

Potato diet results

While not recommended by experts for a long period of time, the diet seems to work during a short period of time.

On Channel 4’s How to Lose Weight Well, a woman named Caroline managed to lose 12lb over the course of the seven days on the potato diet, while her friend Charmaine lost just 4lb doing the cabbage soup diet.

Speaking about the plan before she saw the results, Caroline confessed: ‘I’m literally sick and tired of potatoes.’

But when she saw the weight she’d lost, she said: ‘I can’t believe the potatoes!’; while her friend added: ‘I did lose 4lb which is good for one week.

‘I would rather have just had potatoes for one week if I was going to lose 12lb.’

Experts’ opinion

While you may be tempted to give the diet a try, experts do advise that crash diets are not recommended for longer than seven days in a row.

Host Dr Xand van Tulleken said: ‘Do remember that, although popular, crash dieting is frowned upon by many health professionals for being unbalanced. Losing a lot of weight quickly can be dangerous and may not offer long-lasting results.’

Have you tried the potato diet? Are you tempted? Head over to our Facebook page and let us know!

Have you heard of the Fruitarian diet?

Let's be honest, between us, we've tried almost every diet plan out there. From Slimming World to Weight Watchers, to the Paleo diet and the Flexitarian diet, there aren't many we haven't attempted, in the hope that this one might just be THE one.

But sometimes, it doesn't work like that. So we wondered if something a little more left field could, perhaps, be one of the diets that work fast.

Introducing: the fruit diet. We know what you're thinking, 'do I really have to live on a diet of fruit in order to lose weight?

Don't panic, there's more to it than you think.

The fruitarian diet - what's it all about?

Essentially, the fruit diet requires you to eat fruit, plus nuts and seeds, for all three of your meals in a day. Fruit, nuts and seeds should also be your only snacks. The general rule of thumb with the diet is that you eat at least 75% raw fruit (by weight), and 25% nuts and seeds.

Otherwise known as a raw vegan diet, the fruit diet is a subset of veganism.

Although the diet can be flexible (within reason, of course), it generally features 7 main food groups. These include; acid fruits (citrus, pineapples, cranberries); subacid fruits (sweet cherries, raspberries, figs); sweet fruits (bananas, melons, and grapes); nuts (hazelnuts, pistachios, cashews); seeds (sunflower, squash, pumpkin); oily 'fruits' (avocados, coconuts, olives); and dried fruits (dates, prunes, raisins). So while lots of food are off limits, you are allowed savoury foods in order to vary your diet.

Many fruitarians also follow a wider 75/25 rule too, which says that as long as you're eating fruit 75% of the time, it means you're technically still following the diet, and can eat slightly more substantial, non fruit-based products 25% of the time.

The diet claims to be healthy as it leaves dieters with only raw, unprocessed foods.

Fruitarians on Instagram

The fruitarian diet appears to be hugely popular over on Instagram, with the hashtag #fruitarian featuring on the social media site over 496.5k times.

However, despite its popularity, the fruit diet is certainly not without its critics.

What does the science say?

In general, eating more fruit is of course, a good thing. Fruits are chock full of vitamins and anti-oxidants. And all that good stuff can even help to prevent your risk of some diseases, such as cancer too. But the concern is that fruit shouldn't take up your whole diet.

Dieticians have pointed out that this diet is fairly restrictive. Considering our bodies also need protein, iron and fat to function properly, depriving yourself of these food groups is a risky idea. Dr Carrie Ruxton, at the Health and Food Supplements Information Service, said, "I would caution against having large amounts of fruit and excluding other food groups. This is because fruit is low in protein, healthy types of fats, and several key nutrients, such as vitamin D, B vitamins, calcium and iodine.

"Fruit is a good source of vitamin C, folate, potassium and polyphenols (plant bioactive compounds linked with health). However, it is only one food group and needs to be balanced against sources of protein (beans, pulses, eggs, fish, meat), healthy fats (oils, nuts, seeds) and wholegrains (rice, pasta, quinoa).

One dietician Laura Jeffers, writing for Cleveland Clinic, also suggested that the diet is so restrictive that it could even tip your body into starvation mode.

MORE: The Sirtfood Diet: Drink red wine, eat chocolate and still lose weight!

She wrote, "By relying mainly on fruits and depriving yourself of needed vitamins, fats and proteins, it's possible to push your body into starvation mode. If your body feels it's starving, it will slow down your metabolism in an attempt to conserve energy for vital functions.'

Dr Jeffers even admitted that fruitarian diet could leave you at risk of some pretty scary sounding nutritional deficiencies, including anaemia and osteoporosis.

"Fruitarians frequently have low levels of vitamin B12, calcium, vitamin D, iodine and omega-3 fatty acids, which can lead to anemia, tiredness, lethargy and immune system dysfunction. Low calcium can also cause osteoporosis.'

Can you eat too much fruit?

So what are the side effects of that much fruit? We're always told to up our fruit intake, but if you're on a fruitarian diet, can that much sugar - even if it's natural - really be good for you? Considering the fact that there is around 10 grams of sugar in an average sized apple, and the American Heart Association recommends no more than 36 grams a day, you can see how easily it might stack up.

Ondrej Matej, a qualified raw food nutritionist, admits that there are some downsides to the diet. But he insists you can make it work if you know what to eat. "Every diet can work if you know and have all the necessary information. The negatives are that you can get yourself a candida infection as all you eat is fruit sugars," he writes. "You need to know which fruits will give you healthy fats, fibre and protein, so your diet is balanced and not just based of fruit sugars. Avocado and durian and young coconuts are great source of healthy fats. Lucuma will provide you with a great source of fiber, and goji berries with a great source of amino acids."

But Dr Carrie explained that eating lots of amounts of fruit could prove dangerous to your health. She told GoodtoKnow, "Eating large amounts of fruit to the detriment of other food groups creates an unbalanced diet which could lead to deficiencies of nutrients, low energy levels and diarrhoea – since the gut will not be used to this level of soluble fibre."

Plus, the diet has been subject to some seriously bad press in the past. Back in 2013, actor Ashton Kutcher undertook the fruitarian diet for one month, before taking on the role of Steve Jobs in the biopic, Jobs.

It was claimed that Steve himself was a fan of the diet, so, channelling the tech mogul in a method actor way, Ashton began the diet too, in order to properly emulate the tech CEO.

But it all came to a terrible end when Ashton was admitted to hospital after less than a month on the diet. At a film festival, Ashton admitted, "First of all, the fruitarian diet can lead to like severe issues. I ended up in the hospital two days before we started shooting the movie. I was doubled over in pain, and my pancreas levels were completely out of whack, which was terrifying, considering everything. "

Overall, it seems that eating more fruit is always a good thing - but making it the only component of your diet could be risky.

And Dr Carrie concludes that, although having a mainly fruit-based diet will probably lead to you losing weight, it isn't the most nutritious meal plan out there.

She said, "Any diet which removes whole foods groups and limits your options will lead to weight loss, but this isn’t a healthy sustainable option as the weight will pile on again when normal eating resumes.

"It is better to lose weight by restricting overall calories, eating a healthy balanced diet and taking more exercise. However, if people are determined to follow a fruitarian diet, they should do this only in the short term, and consider a daily multivitamin/mineral supplement plus fish/algae oil supplement to address shortfalls in essential nutrients."

What do you think? Would you try out the fruit diet? Let us know!

Slim down from the comfort of your own home with these easy home workouts

Home workout equipment is officially in...

It's natural for us women to store fat around our, hips, waist, thighs and bum. Unfortunately this makes it harder to slim down these areas.

If you're on a tight Christmas budget and don't feel like splashing out on a gym membership, then you're in the right place. We have a list of the best home workout equipment that will help you tackle these areas without having to spend too much money, or even leave the house!

The best products to choose are the ones that will give you a fat-burning cardiovascular workout (getting your heart pumping and lungs working), like skipping, hula hooping or aerobics.

Not only are these home workout tools effective, but they're also just so much fun.

With even just a couple of these purchases, ladies, you'll be feeling slimmer than ever. We promise that you won't look back!

Best fitness DVD:

Insanity Workout DVD, £59.95, from Amazon

This cardio workout program has taken the world by storm, and with a nutrition guide, 10 intense workout DVDs and a calendar to track your progress all included in the pack, it's no wonder why! Insanity offers a huge range of different workouts including strength-training, resistance, pure cardio and abs exercises.

We have to admit that it is notoriously challenging, but you can go at your own pace and the amazing results are completely worth it.

Best home workout equipment:

Reebok Step, £75.00, from Amazon

A step workout is one of the best all-round cardio exercises you can do for getting fit, toning muscles, and burning fat from your hips, belly and thighs. You can adjust the height to change the intensity of your workout, or use ankle, wrist or hand weights to tone up quicker.

Gaiam Dance Hoop Kits, £19.99, from Amazon

Get a fun, low-impact, full-body workout with this weighted hula-hoop and fitness DVD. Hula-hooping burns as many calories as running and is great for loosening joints, strengthening tummy muscles, and slimming down hips, bums and thighs.

TANITA CJ688 Calorie Jump Rope, £7.80, from Amazon

This skipping rope counts the number of jumps and calculates calories burned. Choose skipping to get a good cardio workout and improve breathing, flexibility and co-ordination too. It's a high-impact exercise, so not great if you have mobility problems, but it slims down hips, thighs and you're bum and you could burn 110kcals in 10 minutes!

JLL Twist Board with Reflexology Magnet Dots for Waist & Hips Twist Exercise, £6.99, from Amazon

This is a great piece of fitness equipment for women of all fitness levels. It does wonders for slimming hips and it's really easy to use. Just stand on the board and twist away. It gets your legs, tummy, hips and arms moving, increases blood circulation and helps massage internal organs too.

Well, what are you waiting for? Start the new year off right by purchasing these over the festive period!

Still think losing weight means a strict diet? Check out these easy tips from food nutritionist Monica Grenfell that will have those pounds melting away before you know it!

1. Step on the scales

It might sound obvious but weighing yourself once a week is no different from brushing your teeth or shaving your legs - part of looking after yourself. Studies show that if you haven't weighed yourself for six months you can underestimate by a stone.

And while clothes feeling tighter seems like a good way to check, it can be misleading - hormones can bloat us, while alcohol dehydrates and makes you feel thinner. So be brave, step on the scales!

2. Eat Eggs

To burn fat more efficiently, you need the B vitamin biotin, found in egg yolks. One egg a day is enough.

3. Take your mind off it

Don't just pound the streets, use motivational music. The new Euphoria Run-Fit Workout is a custom-made workout soundtrack designed to motivate and power your running session by getting faster as it goes. Available from itunes, it gives you a full 60 minutes of running music for just £6.32

4. Sprinkle nuts & seeds

Nuts and seeds contain chromium - a mineral that helps insulin to regulate sugar in your body and prevent it being turned to fat. A dessert spoon sprinkled on cereal once a day or added to stir-fries is all you need. Most health food stores have cereal sprinkle mix made of a selection of seeds and nuts, but any combination you like is fine.

5. Have protein first

Sounds weird, but eating the protein part of your meal first (chicken, cheese, meat) really does fill you up more quickly than the other items on your plate. Save the potatoes to last and you won't gobble them down so quickly.

6. Get there faster

It's an old one, but if you usually get somewhere in 20 minutes, try doing it in 15. Not only does this increase heart rate, which is good for you, but it improves leg muscle power, and more muscle burns more fat. Just walking for 15 minutes, twice a day, burns an extra 3,600 calories a month, equal to 12lb weight loss in a year without dieting.

7. Eat more fibre

It's vital to eat enough fibre to whoosh waste through the body. A high-fibre diet of fruit, nuts and vegetables can help you lose 5-7lb of toxic waste and flatten your tummy by 2in. You should have 20-25g fibre per day, or five portions.

8. Try a tomato juice appetiser

Before you dive into dinner, try drinking a glass of chilled tomato juice. As well as taking the edge off your appetite so you won't scoff your meal, tomatoes are full of potassium, a mineral that reduces water retention, so you won't feel bloated and puffy after your meal.

9. Split your meals

If you're prone to night-time munchies and are hunting for a snack at 10pm, eat half your dinner at the normal time and save half for later. Eating late never makes you fat, it's how much you eat overall that counts. You can save dessert for supper, too.

10. Be calorie and fat-aware

Calorie intake is the difference between gaining weight, maintaining or losing weight, so be calorie-aware. Guessing the calorie content of food has been found to add about 400 calories to your daily total - 12,000 extra calories a month, so get to know the calorie and fat content of your favourite meals. Women over 35 should have no more than 1,900 calories a day.

11. Microwave your fruit dessert

Most fruits, especially exotic ones like pineapple and mango, taste sweeter when heated. Try microwaving a dish of mixed fruit salad for one minute and adding yogurt - you'll eat more slowly, and feel fuller.

12. Become an early bird

Exercising in the morning makes the most of the hormone cortisol, which wakes us up and gets us going. People who work out in the morning have also been found to be less prone to depression and feeling low, and to stick to their fitness programmes than those who wait until the evening.

13. Don't eat anything normally on a side plate

When they come round with the bread basket, just say no! One roll or slice of bread with butter or olive oil can give you over 300 calories before you even start - and it's not even the tastiest part of the meal! The same goes for prawn crackers and poppadums.

14. Check labels

Always hungry? Those low-calorie snacks might be a con, containing few calories but also hardly any food. A packet of low-fat crisps contains only 28g of potato (an ounce) making them 140 calories an ounce. Real potato is 50 calories an ounce. No wonder you're hungry after such a small snack!

15. Drink milk

Dairy calcium has been proven to help the body burn fat. Three low-fat servings per day, for three months, saw an extra 11lb fat loss in a controlled group.

We're letting you in on all of our tummy toning secrets...

Christmas, of course, is a time for indulgence. However, we may already be anticipating what the effects of a constant stream of eating and drinking will have on our waist-lines. There's no point in worrying about it right now (because it's so much fun and we deserve it), but if you feel like you'll want to be starting off your 2019 on a health kick, then these ab exercises may be a perfect way for you to ease yourself in to a fresh new routine.

Having a trim tummy can make the world of difference to how you look and feel. Imagine being able to confidently wear figure-hugging tops? Not wanting to cover your belly with your handbag in the park? Actually looking forward to whipping your kaftan off on the beach once summer 2019 hits... ?

It might seem like an impossible task, but with an easy to follow plan with proven results, losing belly fat really is in your reach. Yes. Yours!

And that's where we come in. This year we've joined forces with personal trainer to the stars Kelly Du Buisson to bring you our new and absolutely exclusive 30-day Tummy Toning Challenge.

How is this different from all the ab exercises I've seen, we hear you cry? Our tummy toning challenge has been specially developed to be less strenuous, with more satisfaction! Kelly's plan has been formulated to target the key areas of your tummy without any difficult to master moves, so that you can pick it up and incorporate the plan into your busy schedule easily.

So take control of feeling good this summer by committing to our 30-day Tummy Toning Challenge in June. Just download and print the plan following the link below, stick it to your fridge, to your wardrobe, above your tv - anywhere that will give you the determination you need to stay focused.

We've even included photos of how to do each move, so you won't get stuck. No expensive gym sessions or personal training plans needed!

And you might want to get that swimming costume at the ready. You'll be feeling ready to bare and will be wishing that Summer 2019 would just hurry up!

Your ab exercises challenge:

Download your own copy of the 30-day Tummy Toning Challenge here

The ab exercises:

Follow Kelly's simple steps to learn the easy 30-day Tummy Toning Challenge moves:

Move 1: Plank on elbows and knees

Make sure elbows are directly under shoulders and tuck tail bone under.

Move 2: Inch worm burpees

Place hands to floor and step one leg at a time back into a plank position. Then step one leg at a time back to hands and come to standing, reaching arms in the the air.

Move 3: Plank on elbows and toes

Curl toes under and lift hips and knees off floor. Push body weight forwards so your nose is in front of your fingers and pull in belly button.

Move 4: Full burpees

Place hands to floor and jump both legs back at the same time into plank. Then jump them back to hands before coming up to standing and jumping up, bringing feet off floor.

Move 5: Plank on hands and toes

Come all the way up on to hands making sure wrists are in line with shoulders and push forwards on toes.

Move 6: Burpees with press up

As above, but as you come into plank perform one press up, lowering nose towards floor and bending elbows, before jumping the feet back in and jumping up to ceiling. To make it easier, lower on to knees to perform press up.

Where to next?

-Feeling brave? Try our 30-day squat challenge too!

Try our 30-day bingo wings challenge too!

-Get rid of the dreaded cellulite - for good!

For when you get tired of cardio and weight-lifting...

Swiss balls, exercise balls, gym balls... whatever you like to call them they are a great exercise tool, so don't let yours gather dust in the corner of the room and try out our favourite Swiss ball exercises!

The instability or wobbly nature of the ball means your body has to work harder to keep balanced, which is great for exercising your abs and back muscles.

What's more, it's a great exercise tool as you can keep one at home!

But, if you're anything like us, you would have bought a Swiss ball with the best intentions of using it and then not known the best exercises to do on it.

If you feel like you're at a loss with your Swiss ball, then you're in luck, because we went to see the experts at Fitness First who have shown us 6 easy Swiss ball exercises to do that'll tone, strengthen and shape us up.

Exercise ball workouts:

Wall squats- Stand with your Swiss ball behind your back and lean against a wall. Gently sqaut down, keeping your tummy muscles tight and your back straight. Keep your arms out straight in front of you. Do 15 squats, rest and repeat 5 times. Wall squats are a great way to tone up all over, the squatting will do wonders for your bottom and toning up your legs.

Press ups - Start in a plank position, with your hands on the Swiss ball, and gently lower your whole body to the ball, without touching it. Then, push yourself back up so your arms straighten. Do 10 press ups, rest and repeat 4 times. Press ups will work all different parts of your body, from your back, to your arms and your tum.

Leg curls - Start with your feet on a Swiss ball and your bum suspended in the air, making your body a straight and strong line. Then curl the ball in towards your back and back out again. Do this 10 times, rest and repeat 4 times. Leg curls will tone your tummy,legs and back all at once!

Stir the pot - Start in a kneeling position with your elbows on your Swiss ball, then, making sure your tummy muscles are tight and your back is straight, stire the ball with your elbows. Do 10 circles clockwise and 10 anticlockwise, before resting, and repeating 4 times. You can always make this exercise harder by leaning on the ball in a plank position and doing the same stirring motion. The stir the pot exercise will give your tum muscles a good workout.

Knee tucks - Start in a plank position and gently lift your feet up onto the ball, so the laces of your trainers are touching the Swiss ball. Then use your feet to push and pull the ball, towards and away from your body. Do 10 tucks, rest and repeat 5 times. The knee tucks really will give you a full body toning session, so if you're wanting to tone up all over, then knee tucks are a great exercise to start with.

Superman - Lay on the Swiss ball with your tummy on the ball, lift and stretch your opposite arms and legs out, so you look like Superman! Do 20, rest and repeat 4 times. The Superman will tone up any wobbly thighs and also help strengthen your back.

Keeping fit doesn't have to be torture. Let your smartphone motivate you with these top workout apps.

Got a smartphone and want to get fit? Then you need to download the best fitness apps.

Getting in shape doesn't have to mean having to pay out loads of money for a gym membership - the best fitness apps will have you feeling toned in no time and most of them are free (or cost very little!).

Being able to get toned up in the comfort of your own home under the instruction of your own FREE personal trainer?!

We know it may all seem too good to be true, but it isn't, we promise you.

All you have to do is look through this lovely little list of fitness apps that we've compiled especially just for you and download a couple of the apps that you find appealing - and you will soon see how fun and simple fitness can really be.

Whether you’re a keen runner or a self-confessed yogi, or super busy and just don't have the time and patience to come up with different elaborate workout ideas, then we have everything you need right here to ensure you have an easy, breezy fitness journey.

From the personal trainer that you can fit in your pocket, to the app that will make sticking to your diet an easily mastered task, the best fitness apps have something for everyone - no matter whether you’re a beginner or an exercise pro.

And when you're done here, make sure to check out our fitness challenges such as our 30 day plank challenge and our 30 day squat challenge, these paired with our list of apps will be sure to have you toned up and filled to the brim with energy and endorphins just in time for Christmas party season!

So what are you waiting for? Download the best fitness apps to your smartphone now and get ready to look and feel great...

Best fitness app for... runners: Couch to 5K

Taking up running can be a scary thought if you've never tried it before, but with Couch to 5K even beginners have nothing to be afraid of. It offers a 9 week plan in which you’ll gradually and gently work on your running just 3 times a week. Stick to the plan, and you’ll be running for 30 minutes non-stop by the final week, or approximately 5K. It’s that easy!

Get it now for free!

Best fitness app for... earning rewards: Sweatcoin

Hands up if you feel like you might be slightly more motivated to get your trainers on if you were getting paid for it? Yep, that'll be all of us - and now your dreams can become reality with Sweatcoin, the app that rewards you for working out.

The app tracks your movement using the tools already found on your iPhone and rewards you with virtual currency. These 'sweatcoins' can then be traded in for items from partner companies, such as free coffee or sports gear.

However, if the app takes off, you could eventually be earning actual cash with your steps. 'This whole business is pegged to making movement valuable,' co-founder Oleg Formenko explains. 'Eventually, sweatcoin is going to have a rate of exchange tied to the British pound.'

Get it now for free!

Best fitness app for... a quick fix: J & J Official 7 Minute Workout

If you’re a busy bee but are looking for a quick way to get your pulse racing at any time of the day, then the J & J Official 7 Minute Workout app is perfect for you. Featuring 12 different 30 second exercises, with five seconds of rest in between, its great for both beginners and pros.

The workout library also has 22 presets that you can customise to create thousands of variations for a new workout scenario every day to keep things fresh!

Get it now for free!

Best fitness app for... sticking to your diet: MyFitnessPal

Get help losing weight with MyFitnessPal. Not only does the app have a database of over 1,00,000 foods to count the calories you consume, it's easy to use and can track over 350 different exercises. You can also customise your goals based on your personal diet profile and track how well your friends are doing with their diets.

Works with iPhone, Android, BlackBerry and Windows Phone.

Get it now for free!

Best fitness app for... personal training: Nike Training Club

Whether you're a beginner or fitness pro, the Nike Training Club app gives you your own personal trainer to get lean and toned with over 350 custom-built workouts inspired by world-class athletes. Step-by-step instructions and video demonstrations guide you through the workouts.

Works with iPhone.

Get it now for free!

Best fitness app for... counting calories: Weight Watchers Mobile App

The Weight Watchers Mobile app allows you to stay on track with the ProPoints plan for your weekly food shop, dining out or just eating on the go. It gives you ideas for recipes, has the ProPoints values of over 35,000 foods, has a Shopping List tool and calculator to help you shop for ingredients.

Get it now for free!

Best fitness apps for... yoga bunnies: Pocket Yoga

Available for just £2.99, Pocket Yoga offers 27 full yoga classes, complete with the most soothing of breathing instructions and calming music.

If you’re worried about your ability as a beginner then there’s no need to fret, as you can also preview the list of poses that you’ll be doing during a workout to help you follow along with ease

The app also allows you to choose a “setting” for your yoga practice, be it in the desert, or on top of a mountain. If that’s not zen, we don’t know what is…

Get it now for just £2.99!

Best fitness apps for... motivation: Slimming World

A warm welcome, great 7-day eating plan, inspirational videos from members who have transformed their lives and easy recipes for the whole family are what you'll get with the Slimming World app. It helps you reach your dream weight through motivation and support.

Available for iPhone and Android devices.

Get it now for free!

Best fitness app for... meeting people: Bvddy

Operating much like Tinder, but with a very different purpose, Bvddy uses your location, preferred workout methods and skill levels to find matches so you can meet your perfect workout partner.

Once you’ve made a satisfactory match, you can choose when, where and how you get your combined fitness on.

Who better to motivate you than another person with the exact same goals in sight?

Get it now for free!

Best fitness app for... exercise addicts: Fitocracy

Fitocracy is a free app that is perfect for the well-seasoned and more natural competitors amongst us. It not only places you on a certain level based on your completed exercises, but also awards you with achievement badges for your various activities. These badges are awarded when, for example, your run your first 5km, or if you’ve lifted a certain percentage of your body weight for various weight training exercises.

This achievement system is super motivating and will act as a sure fire way of getting you to your goal.

Fitocracy also includes advice from fitness experts for those of us who need that teeny extra bit of encouragement on days where we may feel like we’re struggling.

Get it now for free!

Best fitness apps for... toned abs: Sworkit

The Sworkit app focuses on a plethora of different areas, including core workouts. To use Sworkit, you pick your routine and select how much time you have (between 5 and 55 minutes), and the app will then put together a series of simple-to-follow exercises.

Both video and an audio voiceover are used to give instruction on each move making it a super easy and user friendly experience for you!

Get it now for free!

Best fitness app for... counting steps: Runtastic Pedometer

Runtastic Pedometer is available for i0S and android.

You turn it on at the beginning of every walk and turn it off at the end to track your steps. It also allows you to set it to beep every time you get to 1000, making it easier to keep an eye on your fitness journey and get you closer to your daily goal.

Get it now for free!

Best fitness app for... interval training: Freeletics

Freeletics offers an abundance of workouts all centred around high intensity interval training. This app focuses on four key areas: gym, bodyweight workouts and training, nutrition and running to help you cover all the bases and really help you get your sweat on.

Get it now for free!

Best fitness app for... different health conditions: Vida Health Coach

Vida Health Coach is an innovative app which pairs people who have specific health conditions with coaches to create a personalised health program.

It addresses more than 25 chronic conditions, providing user access to everything from nutritionists and mentors, to therapists and other health experts to help you exercise in a way that works specifically for you.

Get it now for free!

Well, what are you waiting for? You have all the information on the apps - all there's left to do now is to download them and get moving!

Exercise is important for adults and kids – but that doesn’t have to mean forking out for a gym membership.

If you’re still on the hunt for things to do with the kids, getting fit together is a great way to get them active and boost child development. The NHS exercise guidelines recommend at least 60 minutes of physical activity a day for children aged five to 18, but new data from Sport England has revealed that fewer than half of children are meeting these guidelines. We’ve got loads of fun and easy ways to help you up your family fitness levels that you'll all enjoy whatever your ability.

The benefits of exercise for kids

There are so many benefits of exercise for children, with a 2018 study evidencing physical activity can help reduce their risk of cardiovascular disease later in life, if they start when they're young. "Exercise is incredibly important for both children and adults, and it’s vital that we create healthy habits from an early age,” says Penny Weston, a wellness, fitness and nutrition expert. “Exercise is also important for children because it prevents excessive weight gain and can help prevent diseases such as cancer and diabetes."

Aside from the physical benefits, exercise can even help your kids to sleep better. Penny explains that when we exercise, oxygen moves faster through our bloodstream which is why we usually feel more energetic after, say, a HIIT workout. She points to research published in the National Library for Medicine that found just under 67 percent of children between the ages of six and 17 had better sleep efficiency when they engaged in some kind of physical activity. As children are growing, exercise can support the development of muscles and allow for healthy bones, Penny adds. Weight-bearing activities such as jumping, running and tennis can help make kids’ bones stronger, according to a randomised control trial published in the Pediatrics journal.

20 fun ideas for family fitness

From family dance parties and obstacle courses to playing tag and scavenger hunts, there’s something for every member of your clan.

1. Bike ride adventure

When spring and summer roll around again, there's nothing like getting the whole family on a bike ride – and your kids will love the freedom and exploration elements. There are loads of safe UK cycle paths and events around the UK where kids of all ages can get on their bikes.

If you're all confident cyclists, you can take to the roads and visit some local nature spots, parks or beaches. But, if your child needs to build up their confidence on a bike, look into a free course with Bikeability. The charity, which receives funding from the Department for Transport and works with schools throughout the UK, aims to teach everyone from school pupils to families the practical skills to cycle on today's roads.

If you’re looking to buy your child a new bike, check out Halford’s guide to finding the right bike size for your child, based on their height. The leading bike specialists also offer a range of kids' cycling helmets and elbow and knee pads – essential for any youngster.

2. Yoga session

Helping to build strength and improve balance, yoga is a great exercise to wind the kids down, especially if you do a session close to their bedtime. "Try to do yoga that incorporates both stretches and meditation," suggests Penny. "I think it's really important for your child to understand why they are exercising, and how important it is, and is the perfect way to connect with each other, especially if things have felt really busy recently."

There are so many online resources that can help make their practice uncomplicated and fun. Engaging and interactive, Cosmic Kids Yoga combines yoga and storytelling, making it fun for kids. The imaginative themes help enhance creativity while promoting the benefits of physical activity. GoNoodle also offers a variety of movement activities, including yoga, through entertaining videos. It's designed to keep kids active while incorporating mindfulness, aiding in focus and stress relief.

Alternatively, you could make up your own practice with the Kids Yoga Dice from The Little People Store. The dice have different poses, activities and themes on each side, which adds an element of surprise every time you roll. It's an enjoyable way to introduce children to yoga and encourages creativity in their movement.

3. Family dance party

You don't need to waltz around the ballroom to have a dance. Simply create a playlist with everyone's favourite songs and have a dance-off. "This is a great way to get the heart rate up and have a blast at the same time," says Jo Burland, Bio-Synergy ambassador, level 3 personal trainer and primary school teacher. If you loved to party in your youth, Big Fish Little Fish host family-friendly rave events for parents who fancy a boogie with their little ones.

During the summer holidays, take advantage of the nice weather with an outdoor dance party in the garden. String fairy lights, set up a dance floor, and enjoy a night of family fun under the stars. Got a budding singer in the family? Combine dancing with karaoke for a lively and entertaining family night. Sing and dance to favourite tunes, creating a joyful atmosphere filled with laughter and music. Hand your kids the magic mic from the KaraoKing Karaoke Machine (£149.99, Amazon.co.uk), so they can sing sweet solos and duets, while the dancing lights of the disco ball help get everyone in the groove.

4. Obstacle course challenge

An obstacle course will keep the kids entertained for hours – use everyday items you have around the house, such as plant pots, buckets and books for a no-cost activity. Jo says: "Have each family member take turns completing the course, and time them for added excitement."

This Enchanted Adventure Quest obstacle course combines imagination, physical activity and teamwork, providing a magical experience for yours kids. Begin the course in a meadow adorned with colourful ribbons and fairy lights. Kids can start by hopping from one magic mushroom (soft cushions) to another. Set up a tunnel (using a large cardboard box or fabric tunnel) resembling a dragon's lair. Kids must crawl through the lair to avoid waking the sleeping dragon. Create a series of fairy rings using hula hoops. Kids must jump from one ring to another without touching the ground, pretending they're leaping through enchanted portals.

Set up a maze using cardboard boxes or cones, creating a gnome village atmosphere. Kids navigate through the maze to find the hidden gnome treasure. Conclude the adventure with a rainbow-themed finish line. Hang colourful ribbons, and as each child crosses the finish line, they receive a 'magical medal' or a small treat.

5. Scavenger hunt

A scavenger hunt is a great activity to conjure some excitement: "Take the family to a local park or nature reserve and create a scavenger hunt list. Include items like different types of leaves, rocks, or wildlife," says Jo. Skills such as organisation and problem-solving are required, plus they'll be having so much fun exploring your local green space.

6. Balloon volleyball

Exercise for kids needn't be complex or expensive. Dig out those leftover balloons from your child's 13th birthday party and use it as a volleyball for some healthy competition. Once you've marked the boundaries and divided the family into teams, decide on a target number of points to win the game, but you can skip the scoring altogether and simply enjoy the volley. For younger kids, you can modify the rules to allow catching and throwing the balloon, ensuring everyone can participate and have fun. Jo suggests: "Create a makeshift net (or use a piece of string) and have a match inside or outside."

7. DIY mini Olympics

Bring the excitement of the Olympic Games to your back garden and organise a mini Olympics. You could kick things off with a fun opening ceremony and have a family member play the role of the announcer, introduce each team and perhaps even make your own Olympic torch to pass around. Why not invite some friends or the neighbours to join in with some healthy competition? Jo suggests: "Award medals or ribbons to the winners for added fun, and include different events such as three-legged races, sack races and tug-of-war."

To make it an event the family won't forget, assign someone to take photos and videos throughout, and you could create a mini scrapbook or digital album to commemorate your mini Olympics. The instax mini 9 Camera is perfect for capturing one-off moments and fun family days out.

8. Wii Fit

For the days when the typically British weather sets in, get the family off the sofa and on their feet to join in with the games on Wii Fit. Throw some shapes with Just Dance, spice it up with Get Fit with Mel B or your child could channel their inner Dora the Explorer with the Active Life Explorer game. Perfect for children over the ages of seven, you can find some great Wii Fit deals on Argos or Amazon. Wii Fit even has the potential to be a good workout tool for young people, according to a 2011 study.

9. Fitness challenge

Most bodyweight exercises are pretty child-friendly, so the next time you're doing a squat challenge, why not get the kids involved? "Set fitness goals as a family, such as a certain number of jumping jacks, push-ups or squats. Work together to achieve the goals and celebrate your accomplishments," says Jo.

10. Movie night with a twist

Movie nights don't have to mean sitting down and eating snacks – you could put a twist on the classic family activity. Jo suggests: "Set up an outdoor movie night but add a fitness twist. For every 15 minutes of the movie, pause and have a quick family workout session, such as jumping jacks or lunges."

11. Daily walks

Walking is an easy, zero-cost way to get the family moving, especially when you have a furry friend in tow. "Getting out and walking the dog is not only a great way for your children to engage in physical activity but also teaches them certain responsibilities. If you don't have your own dog, then try and see if you can take a family member’s or a friend’s. When out with a dog, people are more likely to stop and chat to you, which can really help children with social skills and improve their self-esteem," she says. Get out in nature and explore your area with confidence using AllTrails, a handy guide to the nearest family-friendly trail walks near you.

Furthermore, according to the Teen Sleep Hub, moderate to aerobic exercise like walking has been found to help people fall asleep faster, so if you're wondering how much sleep do teenagers need, walking could be a great way to contribute to their all-important shut-eye.

12. Fitness clubs

Between work commitments and family life, it's not always going to be possible to participate in sport with your kids, so fitness clubs could be a great option. Penny tells us: "Sports clubs are a good way of developing your child’s leadership skills, teaching them new ways to exercise, and allowing them to interact with different people in a safe environment. Dance classes, football teams and netball clubs are all brilliant to get your children involved in."

David Lloyd Clubs have a great arrangement for families with kids. Not only does it have sports-based sessions such as Scooter Squad and Action Squad, but it also has some fun, educational programmes too. If you've got older children, they can get started with their exercise journey in the teenage-friendly gym or take up some independent swim lessons. The Activity Alliance – the disability inclusion sport national charity – has a host of useful resources to help you engage more disabled people in sport and activity for disabled children who want to find new ways to be active.

13. Tennis

Tennis is a great family activity, whether it's singles or doubles or organising your own mini tournament. "Tennis is really beneficial for hand-eye coordination – it requires good timing, being able to recognise where the ball is going to land and reacting quickly," explains Penny. "Hand-eye coordination is especially important for children, as it can be the foundation for learning to write, read, draw, get dressed and play games."

The Lawn Tennis Association (LTA) has courses for children aged four to 18, packed full of fun games and dynamic training. It says tennis is great for kids because its courses will help kids get to grips with the basics of the game, improve their co-ordination and make some new friends along the way. For youngsters age two to five, Teddy Tennis hold tennis lessons across the UK, and they work by combining music, pictures and teddy bear characters into an interactive learning adventure.

14. Swimming

On the days that the weather doesn't allow for outdoor activities, swimming is a great alternative. Penny tells us: "Swimming is really good for improving your children’s confidence as well as their fitness levels. It will improve their cardiovascular health and will relieve tension and stress." Simply Swim is an excellent resource that's there to help parents teach their kids how to swim between the ages of two and five, starting with the basics such as getting into the pool and treading water.

If you've signed your child up to swimming lessons, the My Learn to Swim app allows children and parents to get more out their experience of learning how to swim. Children can gain extra rewards and unlock new features as they develop their swimming skills and water confidence with the free app. For tiny ones or babies in arms, Water Babies' lessons are developed through science as they teach your baby how to swim. By the end of its programme, Water Babies promises your little one will be swimming freely using different strokes, helping to boost their confidence in and out of the pool.

15. YouTube exercise videos

Exercise videos on YouTube are a great way to learn new exercises and are a really good option if you are unable to get out of the house. The NHS recommends that children and young adults need to be doing two types of physical activity each week, aerobic exercise and exercises to strengthen muscles and bones. We love Kidz' Bop for dance workouts set to popular, age-appropriate music, making exercise enjoyable for young ones. Meanwhile, The Learning Station offers lively and interactive music and movement videos for kids, promoting fitness through catchy songs and simple dance routines. Everyone knows The Body Coach by now – loved by families across the nation, P.E with Joe has plenty of energetic workouts specifically tailored for kids, featuring quick and effective routines suitable for home exercise.

16. Skipping and hopping

They may seem basic, but skipping and hopping can offer some health benefits for kids: "They can improve posture, and require both balance and strength," Penny says. "Both hopping and skipping are really great for motor skills, and using a skipping rope can help with hand-eye coordination." This adjustable skipping rope is great for beginners who are learning the ropes (sorry), and can be used for indoor and outdoor activities, family sports, school parent-child activities, parties, aerobic sports.

Wondering if your child is ready to learn how to skip? The NHS recommends following this set of criteria before trying the real thing:

• Jump/hop over a rope laid on the floor.
• They need to be able to hold and turn the rope without worrying about jumping.
• Jump on the spot 10 times or hop from one foot to the other staying in the same place 10 times.
• Move their arms and legs at the same time e.g. doing star jumps.
• Time their jump/hop – can they jump/hop in time with the beat? Use music with a strong beat.

17. Playing tag

Remember how much fun you had playing tag or 'it' in the school playground? Penny says it's a really good way to incorporate aerobic activity into your children’s routine. "As children over five are aiming for 60 minutes of physical activity a day, it can be hard to find ways to keep this interesting but this game is incredibly engaging!"

18. Visit the park

Children can spend hours running around on their own making up games, so often, just getting them out in the park is all you need to do. As you all walk round, you'll be getting your heart pumping and toning your legs as you go. There are loads of games you can all play together as well. Football, rounders, tag, stuck in the mud and hide and seek are all really easy games you can play with little organising. Your kids will probably have their favourites they play at school, so ask them to come up with ideas as well.

19. Head out for a run

Running is great for everyone and it's an easy way to start boosting family fitness, even if you're not a sporty family. The idea of going for a run as a family may be a little intimidating if jogging's not part of your exercise regime, but once you get into the swing of it, you'll be hooked. To add some excitement to their runs, why not try some games, such as an animal relay race? Set up a relay race where each child represents an animal (e.g., frog, bunny or crab). They imitate the animal's movements while running, adding a playful and imaginative element to the activity.

Make sure the whole family is kitted out with the right trainers to avoid injury, too. You need to stretch thoroughly before and after jogging to stop getting injured and to help ease aches the next day. At a decent price point (ranging from £22 to £25.99), the Under Armour Unisex's Ua Gs Pursuit Bp Running Shoe is suitable for little joggers and they can be put in the wash if they get dirty.

20. Jump around

Any family who is lucky enough to own a trampoline will vouch for the fact that hours of fun can be had bouncing around. It's a low-impact exercise and because you don't lock your joints when you bounce, you're less likely to damage them. As well as speeding up your pulse rate, which makes your heart work harder and become stronger, it improves bone density and can help prevent osteoporosis.

The UK's trampoline experts, trampolines.co.uk, has a sale on its round, rectangular and oval-shaped options to fit your garden size. Amazon also has a great range of trampolines, from foldable bouncers to complete sets with safety nets.

We spoke to the following experts: 

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Exercising doesn't have to mean sweating away in a gym every day.

Did you know that playing with the kids for an hour and mowing the lawn for 30 mins can burn up to 500 calories? And there are loads of other easy ways to lose weight without diet or exercise.

It's amazing how many calories you burn every day with simple everyday activities. Combine these with counting calories and watch the weight drop off.

20 easy ways to lose weight without trying:

1. Cleaning the windows - 250kcals/hour

According to a new infographic from AXA, cleaning your windows can burn anywhere between 170-250 calories per hour - that's the equivalent of two bags of crisps!

Burn more calories: Really emphasise your movements to maximise stretch, and try squatting every time you bend down to dip your sponge in your bucket.

2. Painting/DIY - 383 kcals/hour

It doesn't need to be done every weekend but rest assured that when you do have to give the house a lick of paint, it counts as quite a good exercise.

Burn more calories: A roller requires more physical effort than a paint brush so, where you can, opt for a roller.

3. Taking a hot bath - 126kcals/hour

Experts from Loughborough University have said that simply lying in a 40 degree bath can be more effective than cycling for calorie burning and lowering blood sugar!

The science behind it is that by raising your body temperature, heat shock proteins are released, which in turn lowers blood sugar levels. An hour long bath is equal to about 25-30 minutes of walking, which is definitely the best excuse we've heard for an extra-long soak. The only catch is, does anyone ever spend as long as an hour in the tub?

Burn more calories: Have your bath after a meal - the heat is also said to reduce the blood sugar spikes that often happen after eating.

This has got to be the most relaxing way to lose weight without trying.

4. Laughing - 78kcals/hour

Believe it or not, having a giggle burns over a calorie per minute. Sounds like a small amount, but think of it this way: an episode of Friends lasts half an hour, and you're guaranteed to be laughing for most of that! 30 calories per episode is not bad at all, and it gives you yet another excuse to binge-watch...

Burn more calories: Book to see a stand-up comedian with a friend - just sit back and think of all those calories burnt as you lose weight without trying!

5. Gardening - 416kcals/hour

Just 30 minutes of pottering in the garden can burn over 200 calories, so it's worth rolling up your sleeves and getting muddy. Focus on digging where possible - it's a great workout for your shoulder and abdominal muscles.

Burn more calories: Mow the lawn! An hour's mowing burns 325 calories, the same as a 20-minute HIIT class. Lunge as you go for an even bigger burn.

6. Laundry - 78kcals/hour

The calorie burn here might seem like a low number in comparison to other chores, until MuscleFood.com points out that loading and unloading the machine, hanging and folding is the equivalent of 100 sit ups! Talk about how to lose weight without trying!

Burn more calories: Take items upstairs by person or wardrobe, rather than in one big pile - it'll be easier to organise and you'll give your legs a workout too.

7. Walking - 185 kcals/hour

We all know that walking is better for you than hopping on the bus or in the car, but when you think about how many calories you can burn with just one hour of walking a day - it's definitely worth the extra effort.

Burn more calories: Add small weights (or tinned food) to your handbag (just remember you have them in there when you're in the shops!)

8. Brisk walking - 360 kcals/hour

The school run is never a gentle walk with the kids is it? Well that rushed walk/run to the school gates is actually burning calories - so you can feel a little better about being a bit disorganised in the mornings! You'll be so preoccupied

Burn more calories: Arrange with other mums to do a group brisk walk home from the school gates.

9. Cycling - 300 kcals/hour

A bike ride has got to be one of the more fun ways to burn calories. Take the kids on a regular bike ride on Sundays to get a dose of fresh air, quality family time - and exercise you'll actually enjoy.

Burn more calories: Pick routes that have slight inclines to increase the resistance. Work your way up to that big hill you've been dreading!

10. Light housework/cleaning - 240 kcals/hour

Unless you're one of those lucky people who actually enjoy cleaning, it's worth bearing in mind that the dreaded task is at least burning calories.

Burn more calories: Pull in your stomach muscles at regular intervals to strengthen your core as you work. It's not the most fun way to lose weight without trying too hard, but it does pay off.

11. Ironing - 171 kcals/hour

One of the most despised household chores, but did you know that ironing actually burns calories?

Burn more calories: It'll take a bit of co-ordination, but try and introduce a few squats while standing at the ironing board (maybe make sure no one can see you do this.)

12. Washing up - 171 kcals/hour

That dishwasher is a good timesaver but it ain't gonna burn any calories for you! Putting on the marigolds can burn almost 200 calories an hour (although we hope you don't have to do a full hour of washing up a day!)

Burn more calories: Invest in a small step machine to use while at the sink.

13. Washing the car - 343 kcals/hour

Be honest, do you normally leave the car washing to the other half - and maybe the kids? Grab a sponge and burn almost 350 calories!

Burn more calories: Play some music while you're washing and have a little boogie as you go.

14. Playing with the kids - 231 kcals/hour

They're little bundles of energy and just one hour of chasing the kids about can burn over 200 calories - so just imagine what a whole day will do!

Burn more calories: Do high energy games and activities to increase your exercise and hopefully tire them out a little!

15. Dancing - 260 kcals/hour

Who doesn't love a good boogie? An hour a day of dancing is a fun way to shed some pounds and you don't even have to go out. Wack on a music channel and have a dance with the family.

Burn more calories: Take inspiration from Zumba and add a few exercises into your dance repertoire.

16. Watching a scary film - 184 kcals/film

If you're really looking for easy ways to lose weight without trying, why not go to the cinema?! It's true: going to the cinema could actually burn calories - but only if you're watching something scary. One study says that levels of adrenalin, the hormone that is released when we're nervous or excited, can increase our metabolic rate to the extent that we burn a third more calories than usual. Not quite enough to work out our bucket of popcorn, admittedly, but every little helps...

Burn more calories: Go with your gut reaction - if you feel your muscles tense with fear, hold them in for 10 extra seconds for an additional mini workout.

17. Making the bed - 260kcals/hour

Okay, so you'd probably have to be working in a hotel to have enough beds for it to take you an hour to change them, but according to research by MuscleFood.com, changing the linen of a family of four's beds can burn 65 calories in 15 minutes, the same as a mile-long power walk. And once you know how often you should change your bedding, you'll probably have to do it more frequently...

Burn more calories: Bend and stretch while you work to elongate your muscles and put more effort into each movement.

18. Shopping - 181 kcals/hour

Ah-ha! We knew it was good for us! Burn more calories: Well surely buying more things and spending longer shopping will burn more calories?

19. Sex 50-100 kcals/hour

Do we really need another reason?

Burn more calories: Vary positions as much as you can to work different muscles.

20. Sleeping - 71 kcals/hour

When it comes to easy ways to lose weight, they don't come much easier than wonderful, wonderful sleep. Every hour really does count.

Burn more calories: Erm, more sleep?

Just when you thought the words 'fun' and 'exercise' couldn't possibly go together...

If you're looking to try something that actally makes you forget you're doing exercise in the first place, then clubbercise could be for you!

What's more, if you don't fancy going along to one of the classes then you can try Clubbercise from the comfort of your own home.

What is clubbercise?

If the thought of going to an exercise class is enough to send shivers down your spine, then Clubbercise could be the one for you.

The dance aerobic work out is so fun that it feels more like you're going out dancing with you friends than it does a gruelling exercise regime (we've tried body combat, we hated it!).

In a dark room with glowsticks in hand, you follow an instructor through aerobic moves that have been adapted to go along to a sound track of 90s club anthems.

And guess what? You'll be having such a whale of a time that you'll barely even notice you've worked up a sweat!

Who can try it?

Absolutely anyone! The beauty of the easy-to-follow routines is that it doesn't matter if you have two left feet; you don't need to be a dancer to join in.

Also, as it's held in a dark room, it also means you can totally let go and no one will even be able to tell.

So, what's the benefit then?

The most exciting part is that just an hour long class can burn up to 500 calories in one go.

But there's more - the benefits of a dance based work outs are super toning for your muscles and helping with flexibility - so you'll soon be noticing the difference.

Try Clubbercise at home!

Why not try Clubbercise yourself at home?

All you need is your own glow sticks to get into the Clubbercise spirit, dim the lights and pop on your favourite 90s anthems. Get raving around the front room - you could even get the kids involved too

Here are some of our favourite lively club tracks to inspire you:

• Baby - Bakermat
• Miss Independent - Ne-Yo
• Another Chance (Radio Edit) - Roger Sanchez
• Kamikaze - MØ
• Everybody Dance - CHIC
• If You're Over Me - Years & Years

Clubbercise workout DVDs:

If you feel like you might need a little guidance with your moves, then grab these 3 Clubbercise workout DVD from Amazon. It'll lead you step by step through all the poses you need to strike to stretch the right muscles and tone all the right places.

Coleen Nolan's Disco Burn - £3.94, from  Amazon

Pump It Up: The Ultimate Dance Workout - £10.99, from Amazon

10 Minute Solutions - Fat Blasting Latin Dance Mix - £7.83, from Amazon

Clubbercise

The Glow 'n' Lunge move

Like regular lunges, except you spin the glow sticks round and round really fast in front of you as you do alternate lunges from right to left. Remember to bend your back knee to the floor as you lunge and keep your knees in line with your toes. Keep your back tall with chest lifted.

The Freestyle move

This move is exactly what you might think - anything goes! Bounce or jog on the spot and pump the arms in the air however you want! Bring your own style to this move, imagine you're partying hard with your pals!

The Rave Squat move

Get into a strong, deep squat position with the hips down almost in line with the knees and knees in line with toes. Move the glow sticks in a swirling pattern lifting the arms up as you straighten your legs and swirl down as you bend the knees and squat again.