In their quest to boost their fitness, millions of people jump onto the treadmill, and then proceed to mindlessly pound away and tune out. The truth is that most of them are getting nowhere, literally. Not only are they physically staying in the same place, but their fitness isn’t progressing. The reason is simple – they aren’t working hard enough.There is a better way. You’ve probably heard of high-intensity interval training. It’s been around for over a decade, but it has become hugely popular in the last few years. HIIT started out as a method of running on the track, but is now being applied to all sorts of types of training, including bodyweight and resistance exercises. In this article, we will focus on how you can apply HIIT training to your treadmill workout.

Got limited time but want to get in an effective weight training workout? If you’re new to working out with weights, you probably have no idea of how to go about putting together an effective workout that will fit your time constraints. Never fear - in this article we will hone in on the 5 most effective exercises to work your entire body in only a quarter of an hour.

15 minutes isn’t very long. In fact, for most gym goers, it’s about how long it takes to slip into their trainers and get started on their warm up. If you know what to do with that 900 seconds, however, 15 minutes is plenty long enough to produce a killer workout that will burn calories like crazy. Well, we’re about to know exactly what to do with that 15 minute workout investment to produce a massive dividend in terms of calorie burn. 

As apart of our New Year, Your Year 28 Days of Focus, we will be releasing a weekly workout for to you challenge yourself with. Complete this workout as many times as you can within the week, trying to beat your score each time.Flat Top Pyramid session with 90 seconds of hard cardio before each step up in reps. Start at 2 reps and go up by 2 all the way to 12 and then repeat 12 then head your way back down. 

As apart of our New Year, Your Year 28 Days of Focus, we will be releasing a weekly workout for to you challenge yourself with. Complete this workout as many times as you can within the week, trying to beat your score each time.

As apart of our New Year, Your Year 28 Days of Focus, we will be releasing a weekly workout for to you challenge yourself with. Complete this workout as many times as you can within the week, trying to beat your score each time.

As apart of our New Year, Your Year 28 Days of Focus, we will be releasing a weekly workout for to you challenge yourself with. Complete this workout as many times as you can within the week, trying to beat your score each time.

AMRAP 30 minutes — Complete as many rounds as possible in 30 minutes. Try and beat your score through the week.

There are a whole lot of different options when it comes to getting in a great cardio workout - and they can cost you quite a lot of money. Yet, one of the most effective just happens to be among the cheapest - jumping rope. 

Your core is the center of your body. It is your power base and the vital link between your upper and lower body. Keeping it strong, flexible and toned will make you a far more efficient human being. In this article, we provide you with an awesome 15 minute workout that can be done at home anytime with nothing but the body you were born with.

If you think you need to invest in a gym membership and a lot of time to get an effective full body workout, we’ve got a body blasting equipment free routine that will convince you otherwise. This bodyweight circuit works every muscle in your body while also turbo charging your metabolism for enhanced fat burning.

Your legs are the two lower limbs of your body that connect from the hips and includes your glutes, thighs, knees, shins, ankles and feet. They cover at least 50% of our overall body mass, hold our body up right and provide support and a range of movements.From a scientific point of view, it has been proven that making your legs work with heavy loads enhance the production of growth hormone and testosterone in the body.

Everyone wants a flat stomach, a six pack, chiseled abs, a stronger core. If you have never been able to achieve this on your body and have been hitting the gym hard, could your current workouts be targeting the wrong muscle groups? Though there is so much more to working out on your core than doing a whole lot of ab crunches. Your core is not just about the abdominal muscles, it’s about your body’s powerhouse.

Everyone always has one part of their body that they would like to see toned up and with summer around the corner this means we start seeing more people wearing short sleeves and singlets. So, besides your abs, it’s probably your arm’s that you would like to see have more definition, am I right?

You have probably seen these cast iron or cast steel balls with handles around the club, most likely sitting somewhere right next to the dumbbells that are always in use and now you are left staring at these untouched Kettlebells. You ask yourself; do you work out with them today? And Is there more to Kettlebells than just swinging them?

We are all eager to build, shape and define our biceps. In that eagerness, many people overtrain their upper arms. The result is that their biceps refuse to grow, the reality is that when it comes to a muscle like the biceps, less is actually more. That’s because your biceps are involved in the training of other body parts, such as the back. In this article, we provide you with a bicep blasting workout that takes just 5 minutes!

Here’s a fantastic 7- minute bodyweight workout to challenge the butt, hips and thighs. Your time is precious. You don’t have an hour to work out every day. In fact, with every thing else going in your life, you’re lucky to be able to consistently squeeze in 15 minutes to devote to yourself. Don’t worry, we can definitely relate. That’s why we’ve put together an awesome 7-minute workout for women that hits all of your major trouble spots. Best of all, it doesn’t require any equipment, so you can do it anywhere, any time. 

Getting in a great weights workout doesn’t have to mean devoting an hour or more to the gym. While longer workouts should form the mainstay of your training, you can get in an effective 15 minute session when you are time pressured. This total body 15 minute session requires nothing but a pair of dumbbells.

Are you wanting to get in an effective workout but only have a few minutes to spare? No problem – I’m about to lay out for you a changing bodyweight workout that is only going to require five minutes of your time. Yet within that 300 seconds, you will be hitting your quads, lats, chest, shoulders and arms.

Looking for a short, sharp workout that will strengthen, sculpt and define your abs from every angle? We’ve got you covered with an intense 5-minute session that provides the challenge that your mid-section demands in order to make the gains that you deserve. 



Perform this workout 3 times per week on alternate days. Perform each exercise in a controlled, deliberate manner, emphasising a deliberate squeeze in the contracted position. You do not have to pause in the contracted position of the exercise, but you should feel an emphasis on the muscle.