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Train like a dancer with Danielle Peazer

Want gorgeous tone and unbeatable fitness levels? Try this

Looking for something new this year? It’s time to train like a dancer with pro dancer Danielle Peazer’s brand new downloadable 12-Week Body Plan. Not only has Danielle graced the stage dancing with icons like Kylie, she’s also a global Reebok ambassador, Instagram star and now Women’s Fitness cover star, too!

Dancers are renowned (and envied!) for their incredibly toned figures, but it’s not all just dancing – they train hard in the gym, too. Danielle’s Body Plan combines ballet-inspired moves with hard-hitting cardio and strength moves to bring you closer to your goals, and you’ll never get bored of the combos. You don’t have to be a dancer, or know any more about dancing than throwing shapes at the weekend, but we promise you, training like a dancer really will boost your fitness and your body.

Not only is every week on her Plan different, making sure you’re constantly challenged; there’s also exclusive weekly motivational videos from Danielle to keep you on track. And if that wasn’t enough, you’ll join thousands of others all over the world who will be tracking their progress with you with weekly medals and badges to post to Instagram. #trainlikeadancer is going to be huge in 2017.

If you need healthy-eating inspo too, look no further. The 12-Week Plan is bursting with delicious recipes for you to get your teeth into – from virtuous (and DELICIOUS) brownies, to healthy mac ‘n’ cheese – your dancer’s body will be fuelled and replenished in the tastiest way possible!

Get £10 off Danielle’s Plan In this month’s issue (March 2017) there’s an exclusive workout based on her 12-Week Plan, so be sure to get your hands on a copy.

If you want the full 12-Week Body Plan, WF readers recieve £10 off! Just use the code ‘WFXDP’ at checkout. Check out more about her Plan and get your free 7-Day Starter Pack here.

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Train like a dancer with Danielle Peazer

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5 ways to stay motivated to exercise

Staying motivated is essential for your exercise goals, and there are simple changes you can make to keep moving forwards. Stuck for ideas? We’ve got a few to get you started.

 

1. Find a workout buddy

Exercising with a friend who has similar goals to you can be more fun and motivating for the both of you. Working out together will help push you both in the right direction to reach your shared goals.

 

2. Create your own workout playlist

Whether it’s on iTunes, Spotify or another music programme, creating the perfect playlist will give you the motivation to get up and get moving while listening to it. Listening to the right upbeat music while working out has also been suggested to increase the length of your workout!

3. New workout gear

You don’t have to spend loads of money, but treating yourself to some new workout kit is an exciting prospect and will spur you on to get them on as soon as possible and to have yourself a confident workout! Plus, you’ll look good doing it.4. Change it up

We all need change and variety to keep ourselves motivated, so whether it’s taking on a new workout class, joining a sports group or a change of scenery when outdoor exercising, do something different and new that you will thank yourself for later.
5. Reward yourself

Find something you’d like to work towards so you can strive to achieve just that, such as fitting into a pair of jeans you’ve bought yourself. Maybe even treating yourself to something new each month to enjoy and reward yourself for your exercise.

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5 ways to stay motivated to exercise

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Get your best body ever with Pilates exercises

Get your best body ever with these Pilate moves tailored to your natural shape

While there no specific exercises that should or shouldn’t be performed depending on whether you have a apple, pear, hourglass or atheltic figure, there certainly are some that can help to make your workouts more effective.

Pilates can really help you to focus on specific exercises in order to enhance your particular shape, says Nadine McCann, instructor at Bootcamp Pilates (bootcamppilates.com) ‘All bodies are different and it pays to know what works for you’. Certain moves can add definition to your body and everyone can benefit from postural power of pilates. ‘Pilates is great for sculpting the body and stabilising muscles deep in the body’.

The workout is suitable for all body types, but if your short of time, just pick the exercises for your body type.

1) Toe taps (Best for: apple, pear, hourglass)

Technique:

  • Start lying on your back with legs lifted and knees bent above your hips, shins parallel to the floor and arms relaxed at your sides, palms down. Keep your lower abs engaged and your back flat on the mat.
  • Inhale, then exhale as you hinge at your hip, lowering your right leg toward the mat.
  • Inhale to return the leg to start position and change sides.
  • Alternate legs repeat 10-12 reps pm each sides, bring feet to the floor to rest.
  • Repeat for 2 sets

2) Criss- cross (Best for: apple, pear, hourglass, athletic) 

Technique:

  • Lying on your back, interlace your hands behind your head to support your head. Lift your knees and feet off the ground with your knees bent at 90 degrees.
  • Inhale as you twist your ribcage to the left and extend your right leg forward.
  • Exhale as you take your body through the centre, twisting your ribcage to the right while extending your left leg to complete the exercise on the opposite side.
  • Do 6 twists alternating sides. Do 3 sets in total.

3) Glute bridge (Best for: hourglass, athletic)

Technique:

  •  Lie on your back, with your knees bent. Place your feet flat on the floor, hip-width apart, with your arms at your side.
  • Exhale as you lift your hips off the floor until your ribcage is in line with yur hips and knees. Press down evenly through both feet.
  • Inhale as you squeeze your glutes for three seconds and then exhale as you lower your hips slowly back down to the mat.
  • Do 15-20 reps, the rest pulling your knees to your chest, then repeat once more.

4) Side plank twists (Best for: apple, hourglass)

Technique:

  • Starting in a side plank poisition, with one hand directly under your shoulder, place your top hand behind your head, with yur elbow pointing straight up.
  • Inhale and twist your chest upward.
  • Exhale and rotate your chest toward the floor.
  • Do 5-8 reps per side and rest before repeating on the other side.

5) Side reach (Best for: apple, pear, hourglass, athletic)

Technique:

  • Sit with your knees bent and legs tucked behind you to the right,  supporting your weight with your left hand and keeping your arm straight,
  • Inhale to prepare. Exhale you lift your hip away from the mat, extending your top legs as your top arm reaches overhead. You’re aiming to lift your side up toward the ceiling.
  • Inhale to return to the start position.
  • Do 6-8 reps on each side and rest, before repeating the whole thing once more.

6) Swimming (Best for: apple, pear)

Technique:

  • Lie on your stomach with your forehead down and arms extended out in front. Extend your legs with your toes pointed out.
  • Focus on pressing your pelvis into the mat  while drawing your belly button away from the mat. Squeeze your inner thighs and lift your arms, legs, chest and head from the mat.
  • Inhale and exhale as normally as possible as you alternate lifting opposite arm and leg without touching the mat.
  • Count down from 10 to one then relax onto the mat to rest

7) Side-lying leg tap (Best for: hourglass, athletic)

Technique:

  • In a side plank, place your top hand on your top hip to help stabilise you. Pull in your abs and lift your waist off the mat.
  • Dip your top big toe down in front of your body to tap the floor then move the foot backward over your bottom leg and tap the floor behind you.
  • Repeat for 12-15 reps each side then rest. Repeat again.

 

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Pilates exercises

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The best reasons to work out

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

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

Brain

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

Breasts

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

Bones

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

Appetite

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

Heart

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

Pancreas

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

Gut

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

Sex drive

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

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The best reasons to work out

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Why Do I Need An Activity Tracker?

There is no escaping fitness bands nowadays, from TV ads to appearing on your friend’s wrist, they’ve fast becoming a mainstay in the UK. There’s such a range of bands and purposes that you’ll probably be able to find one for any niche (want a tracker to stop you from slouching?

Yep, that exists. Want to see how hard you can kick a ball? Yes, sir.), but at the core of almost every device out there is the ability to track steps, calories and sleep.

They’re not the most sexy of subjects, but they’re three of the most crucial to our health

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Why Do I Need An Activity Tracker?

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So You Don’t Want To Wear A Fitness Tracker

If you’d rather wear a wristwatch than a fitness tracker, Withings has the perfect solution

While fitness trackers have become quite the fashion accessory for many, there are those who simply don’t want to wear a plastic band around their wrist, especially if they like to wear a wristwatch.

But you can use a good fitness tracker as a wristwatch, right?

That’s true – many fitness trackers have screens built-in that can display the time of day as well as all your activity data. But that doesn’t mean it looks good, especially if you’re dressed to the nines.If only there was a fitness tracker that looked like a stylish, analogue watch.

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So You Don’t Want To Wear A Fitness Tracker

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The Truth About Weight Loss

 

The start of every health kick can be a glorious time, with your motivation at its highest and the fitness gains at their easiest to come by. Your muscles might be aching, and your diet could be missing a few unhealthy favourites, but the weight will be dropping off like nobody’s business.

At some point, however, you might find that whatever efforts you make in the gym or the kitchen do not result in any further losses when you step on the scales.

Your weight plateaus, or perhaps even nudges slightly upwards. Obviously, this can be the ultimate motivation killer if your main goal is weight loss, but a simple scales reading can be misleading when it comes to your general health.More important than how much you weigh is your body composition – namely how much of your body is made up of fat, muscle, bones, water, assorted organs, and so on.

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The Truth About Weight Loss

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Sleep

The Secrets Of Sleep

 

It’s easy to overlook your sleep when you start on a health kick. Your focus naturally drifts towards planning out your diet and exercise as the two key aspects of your fitness routine, and clearly they are both very important.

However, all the work you do in your waking hours can be undermined if you don’t pay any attention to your sleep, as keeping your mind and body well rested is the foundation of a healthy lifestyle.

Anyone who’s ever had a poor night’s sleep knows the physical, mental and emotional toll it can have on a person. Offices all over the world are full of people drifting through the day unable to concentrate on their work due to tossing and turning all night, but the effects of bad sleep can be far more drastic than feeling a little grouchy the next day.

Regular poor sleep raises the risk of suffering severe medical conditions including obesity, heart disease and diabetes, and shortens overall life expectancy.

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The Secrets Of Sleep

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15 ways to upgrade your gym workout

1.Try outdoor bootcamps… inside!
Such is the success of outdoor bootcamp classes, they’re now coming to the gym floor. ‘We’re seeing a lot of “outdoor-style” activity in the gym,’ says Technogym master trainer Steve Harrison (technogym.com). ‘They involve plenty of space, lots of running drills, small group interactions and shorter, sharper classes.’ Bootcamp classes are varied, improving your cardio fitness and stamina as you’ll be running, doing intervals and encountering obstacles. You’ll also boost your  strength using dumbbells, resistance bands or your own bodyweight for resistance. Some classes even add in some yoga poses to help your flexibility. You may focus on upper body and abs one week, then lower body the next, giving good variety. Pumping music will get you motivated.

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TRY: David Lloyd’s Orangetheory class, for example, is a 60-minute session for up to 20 people. Like a Bootcamp class, it also consists of cardio and strength-training intervals, featuring treadmills, rowing machines and weight-training blocks. It’s claimed to burn at least 500 calories per class.

2. Form a group
Create a mini workout club at the gym. Devise your own group circuits, or train together on the cardio machines. You’ll burn more calories when training with friends. A study of 1,000 women carried by Virgin Active shows that women who exercise with friends burn up to 236 calories, compared to 195 for those who train alone. The study also showed that 64 per cent of women push themselves harder when training with friends. ‘I can see more and more people forming HIIT groups and working out together,’ says personal trainer Philip Kasumu, an ambassador for BioSynergy. ‘Training alone can be daunting and working out together is a great way to socialise.’

TRY: Forming a group with friends and working as hard as you can in HIIT sessions. Go to a HIIT-based class for inspiration, then do your own to suit your availability.

3. Be the boss
Want some one-on-one advice but don’t like the idea of being bossed around by a PT? Good news. There’s a new, more empathetic breed of personal trainer, re-shaping themselves as lifestyle coaches and trying to find out what really makes you tick. The result? You get to take control of the sessions. ‘I tell trainers to let the client lead the workout,’ says Harrison. ‘There’s no point having a varied workout if the client doesn’t like it. I encourage personal trainers to ask the client: “Do you think you’d like to run?” “What sort of activities did you enjoy on holiday and how can you bring them back into daily life?” The aim is to get people relaxed and to have fun.’

TRY: Tell a prospective personal trainer what exercises you like and dislike. A good trainer should be willing to ditch those you don’t enjoy and offer alternatives.

4. Train for an event
Competing in an event such as a triathlon or a 10K run is one of the best ways to boost your motivation to train. Too daunted to sign up? Many gyms are now offering classes to help you get fit for triathlons and races, with classes ranging from triathlon training to express treadmill classes.

TRY: Some Nuffield Health clubs run Express treadmill classes lasting just 15 minutes and aimed at setting the right pace for you and improving confidence, which is ideal for new runners or those training for their first 5K.

5. Make it short
Gyms know your time is precious, so increasingly, they’re offering express classes to get you fit in half the time of regular ones.

Afterwards, your metabolic rate will be elevated, meaning calories burned at a faster rate post-exercise. Kettlebells are great for improving your strength and power, while also giving you a cardio workout, as your heart rate will soar, even while you’re doing the basic kettlebell swing. ‘During a shorter session, you tend to push yourself harder and the results are long lasting,’ says Harrison.

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TRY: Nuffield Health offers Express Kettlebells classes and Express Circuits that work your whole body in half an hour. Both are high intensity, so your heart rate will rise and you’ll burn optimum fat and calories.

6 Train in 3D
It’s all too easy to focus on exercises that involve moving in a straight line, such as squats or forward lunges. Yet in real life, we move in all sorts of directions. We rotate our bodies diagonally, twisting, turning and bending in many directions. Even when we run, we have to twist and turn to avoid pedestrians, other obstacles and potholes. So it makes sense that your training routine should reflect daily movements.

‘I like to incorporate functional training into my workouts,’ says personal trainer and fitness model Phoebe Robinson Galvin, an ambassador for Bio-Synergy. ‘We work on rotational lunges, rotational ball throws and standing ball cable woodchop, as I believe working in this range of motion helps to prevent injury.’

Multi-directional training will also help to improve sports performance, as many sports, including tennis, squash and football, involve multi-directional movement.

TRY: Nuffield Health and Virgin Active offer ViPR classes, where you move the cylinder in all directions, twisting and turning it across your body. You could also do moves such as hip crossovers on a Swiss ball.

7. Devise your own circuit session
If you want a flatter belly but don’t have time to join a circuit class, set up your own workstations – high-intensity circuit training is an effective way to reduce abdominal fat, reports the American College of Sports Medicine.

Circuit-style training is one of the fastest ways to improve your cardiovascular fitness and muscular endurance, giving you a lean and toned body. And it’s easy to devise your own 20-minute circuit.

Make sure you have plenty of room and build in adequate rest breaks. Try setting up six workstations, then perform a minute on each workstation and move to the next one without resting, then rest at the end of one complete circuit. If this is too strenuous, reduce the work period on each station down to 40 or 30 seconds, then complete the circuit and have a minute’s rest, or rest for up to two minutes if you need more time to recover in between circuits. Depending on which body parts you want to work, you can set the circuit up in several ways: either to focus on a particular body part – such as doing three abdominal exercises back to back, (crunches, twists and reverse curls) or legs (deadlift, squats, step-ups) or you can alternate between upper and lower body exercises.

If space is limited, it may be safer to bring in more bodyweight exercises that require less equipment, such as squats, box press-ups and crunches.

If you’re new to circuits or new to exercise, it’s best to work on technique and perform each exercise at a slower pace to reduce injury risk. If you’re fitter or familiar with the exercises, you can perform each rep at a faster pace.

TRY: Squats, Push-ups, Kettlebell swings, Shoulder presses, Bench dips and Ab crunches. Rest for a minute at the end of the circuit, then repeat twice more. Make sure you stretch afterwards.

8. Be ahead of the rest
Keep your fitness ahead of the game and keep your motivation sky high by being the first to try new kit when it appears on the gym floor.

TRY: Some Fitness First and Virgin Active gyms now have Woodway Curve Treadmills in their gyms, which are self-powered. There’s no motor or button – the treadmill works by your own effort. Walking on a Woodway Curve could give you the same cardio workout as running on a motorised machine. Powering yourself means you burn 30 per cent more calories than on a normal treadmill. The harder you run, the more power you generate. The curve shape of the belt also means less impact on knees and joints, and it works your core, too.

9. Lift your own weight
Using your own body weight for resistance (with exercises such as press-ups and pull-ups) is a great way to get really strong and toned. Many gyms are now offering gymnastic rings, TRX machines or rigs consisting of ropes and pulleys to help you improve upper-body strength and build up to supporting your own bodyweight.

TRY: Use a TRX Suspension Trainer to do squats, reverse lunges, side lunges, chest press, rows for your upper back and many more moves. Change your body position to add or decrease resistance. For example, if you’re doing rows, the lower the angle of your body to the ground, the more of your own body weight you’re lifting. Remember to engage your core muscles while doing the exercises to support your body and strengthen your abs.

10 Beat the plateau
It’s easy to get stuck in a training rut or think you’re not improving. Checking your progress every four weeks will help you see how far you’ve come. For instance, if weight loss is your goal, you can check your body fat every four weeks (try the Omron BF306 Body Composition Monitor, £31.98 at www.amazon.co.uk). Having a varied training programme will also boost motivation and prevent boredom. ‘Continuous training with a clear goal in mind will get results. I keep measurements to track progress every few weeks,’ says personal trainer Carl Wallace from PureGym in Stoke says. ‘Change your workouts week-by-week, focusing on both cardio and resistance training. This will keep sessions fun and interesting.’ Another way to track progress is to set regular fitness tests.

TRY: Run 1K on the treadmill as fast as you can, record your time, and try to beat it four weeks later, after running regularly. Or complete 5K on the cross-trainer, again recording your time and try to complete it in less time in four weeks.

11. Find a swimming coach
If you did a lot of swimming on holiday, why not keep it up and improve? Hiring a swim coach can give you a better workout because if your swimming technique is stronger, you’ll be more efficient. This means you’ll have the energy to keep swimming for longer, burning more calories and making you fitter, plus improving your endurance.

TRY: Fitness First has a number of clubs offering Swimming Nature, a tailored instructional swimming programme, while Nuffield Health offers Swimfit classes. ‘Around 95 per cent of our centres have swimming pools and most of these offer swim schools,’ says Sarah Henderson, communications manager for Nuffield Health.

12. Count time, not reps
If you want to burn more calories, forget about counting the number of reps for each set of an exercise – try ‘time under tension’ instead. This simply means timing your exercises, rather than counting reps.

‘Remember, if you’re burning more calories, you’re burning more fat.’ It will also improve your strength too. A study published online in the Journal of Physiology showed that slower lifting movements create more strength.

TRY: ‘Do 30-45 seconds flat doing as many reps as you can, which will burn more calories than counting reps without worrying about a time limit,’ says Anthony Mendoza, David Lloyd platinum personal trainer.

13. Create an ‘afterburn’
Rather than just focusing on how many calories you’ve burned in your workout, create a fat-burning effect that lasts way beyond the session. ‘Triggering excess post-exercise consumption (EPOC) or ‘afterburn’ is crucial in prolonging the benefit of a session, as calories can continue to be burnt for up to 36-48 hours post workout,’ says personal trainer Alastair Crew. ‘I use a heart rate monitor to help gauge the correct intensity for myself and my clients – in a typical workout I’d like to achieve a minimum of 12-20 minutes at 84 per cent of maximum heart rate in order to trigger the EPOC effect.’

EPOC, also known as ‘oxygen debt’, is the amount of oxygen needed to return your body to normal after a workout. Exercise that places a greater demand on the body can increase the need for oxygen after a workout, creating the EPOC effect. High-intensity interval training is the most effective way to stimulate an EPOC effect.

TRY: To work out your maximum heart rate, deduct your age from 220.

14. Make cycling harder
Ditch the stationary bike and check out the Wattbike. It’s a serious way to burn more calories. The Wattbike can measure your power, your pedalling technique and heart rate, giving you instant feedback on your progress. It has a dual braking system, offering gears and a braking system on the flywheel to create the feeling of climbing hills. As it’s like a normal bike, it’s easy to vary the intensity and choose between sprints and climbs.

Try: The Watt Bike is available in David Lloyd health, Nuffield Health clubs, 29 Fitness First clubs and many Virgin Active gyms, while PureGyms have similar bikes called Matrix.

15. Beat the Plateau

It’s easy to get stuck in a training rut or think you’re not improving. ‘Change your workouts week-by-week, focusing on both cardio and resistance training. This will keep sessions fun and interesting,’ says personal trainer Carl Wallace from PureGym in Stoke. Another way to track your progress is to set regular fitness tests.

TRY: Run 1K on the treadmill as fast as you can, record your time, and try to beat it four weeks later, after running regularly in the intervening period. Or complete 5K on the cross-trainer, again recording your time and then try to do it in less time four weeks later.

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15 ways to upgrade your gym workout

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The latest high intensity interval exercise: Hollywood HIIT

We’re all inspired by different goals and people when it comes to fitness. Whether you long for the curves of Kate Upton, or you’re in awe of the athletic prowess of Amir Khan, celebrity trainer Ruben Tabares has you covered. Not only does he train stars like the aforementioned (plus a few more fit A-listers you might have heard of), which means he’s used to the pressure of achieving results quickly, but his variety of clients means that he can help you reach any fitness goal.This full-body workout below, devised especially for WF readers, will boost your fitness thanks to its low rest periods and bursts of high intensity. Combined with smart eating, it also promises to boost fat-loss

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The latest high intensity interval exercise: Hollywood HIIT

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