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Sweat. Believe. Roar. workout with Sinead Disaya

Sweat. Believe. Roar. workout with Sinead Disaya Take a cue from your animalistic side with this high-intensity workout based on functional movement patterns, courtesy of trainer Sinead Disaya.Warning: requires a willingness to laugh at yourself as you crawl, sway and hop your way to a lean physique.Get it doneSet your timer for three minutes. Exercises are completed back-to-back as a superset, for 30 seconds each.

The benefits of plyometric exercises

The benefits of plyometric exercises Plyometrics are great for cardio, toning and fat loss here, we take a look at how the humble plyometric box can be a killer workout session.“The plyo box has been popular among athletes and hard-core fitness enthusiasts for a while now, but has become more mainstream since the introduction of CrossFit,” says elite trainer of over 15 years Matthew Strickland.“They are great for cardio-based and high-intensity training, but can also be used for rehabilitative purposes and for evening out physique imbalances.”Plyometric boxes and aerobic steps come in a range of heights and sizes to adhere to varying fitness levels and exercise goals. While fixed-height boxes are available and usually come in sets of three to four, try opting for a sturdy, adjustable step if you are tight on space. And if you aren’t confident in the jumps, we say go for foam rather than metal or wood versions: a lot less chance of skinned shins.For cardio/fat loss: Plyometric training involves using explosive bodyweight movements to exert maximum force in the shortest amount of time – making them the perfect fat-burning tool. Explosive movements also mean power and strength, especially in the lower body, can be achieved. Again, keep rest periods short and repetitions as high as possible – although given their taxing nature, sessions shouldn’t go much longer then 30 to 45 minutes.

11 reasons to lose weight

11 reasons to lose weight Struggling to lose weight? Here are 11 reasons to drop a dress size.The pros of weight loss extend far beyond being able to flaunt your new look in skin-tight jeans. Think: Glowing skin Relief from arthritis Improved moods Better memory Improved sleeping patterns Decreased risk of type 2 diabetes Lower risk of dementia Depression prevention Improved breathing Lower cholesterol levels Increased libido The cons? You might have to go shopping for some fabulous new clothes to suit your smaller frame.NEXT: 15 ways to burn more fat>>

Pedal power

Jumping on a shiny new steed and pedalling off into the sunset is a glorious feeling – you just can’t beat it! But if you haven’t saddled up for a few years, you may be wondering where to start or why to bother. Don’t worry! We caught up with Gareth Turner from Cyclebeat (cyclebeat.co.uk) to chat about the benefits of life on two wheels and how you can get back in the race. 

Slim cycle

Jumping on your bike is a fantastic way to blitz calories and trim down. ‘Cycling is a great way to lose weight and a brilliant way to burn calories – you can burn around 500 calories an hour cycling and sometimes much more,’ says Gareth. ‘Cycling can also have the added benefit of increasing your metabolism – even after the ride is over.

And it’s a great option for working out on your commute. Think about it – you can get your workouts in on the way to and from work and cancel that gym membership altogether if you want! ‘And, because it is a non-weight bearing exercise, it’s a lot easier on the joints than something like running, so you can do it more often,’ says Gareth. Sounds good to us!

It’s also a great toner, working your lower body hard, which – thanks to this focus on the bigger muscles in your body (bum and legs!) also burns fat. ‘Cycling helps to tone your muscles and works your calves, thighs and bottom, while also giving your shoulders and arms a workout, too,’ says Gareth.

Healthy heart

Cycling is not only bags of fun, and a great way to stay in shape, it’s good for your heart, too. ‘Cycling improves cardiovascular fitness,’ explains Gareth. ‘And the British Heart Foundation says that cycling regularly can help to reduce the risk of coronary heart disease, stroke and type 2 diabetes by up to 50 per cent.’ 

Mind matters

And getting on your bike could have benefits for the mind, too. ‘It’s not just the body that sees the benefits, as cycling is believed to reduce stress, anxiety and provide a sense of wellbeing,’ says Gareth. A cycle home after a long day is a great way to shake off your worries.

Wheely wheely fun

Whizzing around on a bike gives you a great sense of freedom and there are so many types of cycling, and types of bikes, you can try. ‘Cycling can be very varied and fun – try mountain bike trails, exhilarating downhills, BMX and road biking with amazing views,’ says Gareth. Plus it’s one of the few workouts in which you can have a good gas with your mates, too! Have you every tried catching up over a quick swim or disco rave class?! ‘Cycling can be very social by riding in a group and also with the family – everyone can get involved,’ adds Gareth. 

Back to it!

Check out Gareth’s top tips for beginners or those getting back into cycling:

The first thing that you will need is a bike; it’s best to visit a good bike shop where they can give advice and find you a bike that fits properly.

Start by riding comfortably for up to 45 minutes three times a week, then look to slowly build on the number of sessions, duration and speed of sessions gradually.

There are cycling proficiency courses that can build skills and get you ready for the road if you’re nervous.

Practise riding in a traffic-free area, such as a local park, to build confidence.

Why not get used to pedalling, standing and clipping in and out of pedals at a studio such as Cyclebeat (cyclebeat.co.uk) before heading out.

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