Aug 13

Sprint Interval Training: 10-minute fat-burning workout that beats HIIT

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A 2025 study published in the Run Repeat suggests that sprint interval training can help you burn 40% more fat than traditional HIIT, and in 60% less time.   Obesity and weight loss are two oxymoronic words we hear every day, almost like they shouldn’t belong in the same sentence. For those struggling to lose weight but pressed for time to exercise, Sprint Interval Training (SIT) offers a fresh, intense, and surprisingly effective challenge. Here’s everything you need to know.   What is sprint interval training? A sprint is a short, all-out run where you push yourself as fast and hard as you can, usually lasting between 20 and 30 seconds. It’s not about pacing yourself but giving everything in a burst of speed. To lose fat faster, sprint hard for 20-30 seconds, lungs burning, feet pounding, then slow to a walk to catch your breath. Repeat a few times. It requires no equipment.   Who is this for? Anyone who’s ever stood panting by the roadside, heart pounding, legs trembling after a desperate sprint to catch a bus. If you have 10 minutes and want to lose fat efficiently, this is for you. But here’s a warning: it’s tough […]
Aug 12

How weight training strengthens your heart and four exercises to try

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When we think about heart health, cardio exercises like running, cycling or swimming often come to mind. But what if lifting weights could be just as effective – or even better – for your heart? While most people associate weight training with building muscle or improving strength, research shows that it can also play a significant role in reducing your risk of heart disease. Heart disease remains one of the leading causes of death worldwide, with millions of lives lost each year. The tragedy is that many of these deaths are preventable through lifestyle changes, including exercise. Surprisingly, weight training is emerging as a powerful tool for improving heart health, alongside cardio and a healthy diet.   Why exercise is key to heart health Exercise is one of the most effective ways to protect your heart. The NHS and other health organisations recommend at least 150 minutes of moderate-intensity aerobic exercise per week to maintain cardiovascular health. Cardio exercises like walking, jogging or swimming improve heart and lung function, lower blood pressure and reduce cholesterol levels. But strength training, often overlooked in discussions about heart health, offers unique benefits. Weightlifting strengthens the heart by improving circulation, reducing strain on the […]
Aug 11

These Habits Are Silently Sabotaging Your Energy Levels

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Energy-boosting tips: Here we list habits that might be sabotaging your energy levels and how to improve your energy levels. Good energy levels are essential for both physical and mental well being. Being high energy allows you to stay productive, maintain focus, engage in meaningful relationships and enjoy day-to-day activities without feeling drained. Energy fuels everything from decision-making to digestion and immunity. However, many people unknowingly adopt lifestyle habits that gradually drain their energy reserves. These habits may seem harmless at first but can create a compounding effect over time which leaves one feeling tired, irritable or unmotivated even after adequate rest. The first step towards unlearning the habits that are draining your energy levels is identifying them. In this article, we list habits that might be sabotaging your energy levels and how to improve your energy levels.   Habits that are silently sabotaging your energy levels   1. Inconsistent sleep schedule Sleeping too little, too much or at irregular hours disrupts your body’s natural circadian rhythm. This can leave you feeling groggy and sluggish throughout your day.   2. Skipping breakfast Missing out on a nourishing breakfast denies your body the fuel it needs too jumpstart your metabolism and […]
Aug 10

These 6 Expert Tips Make It So Much Easier To Start Working Out As A Beginner

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The hardest part of working out consistently? Getting started. Once you do, though, you start feeling (and soon, seeing!) the positive impact on your mind and body. Whatever your age or experience, starting an exercise routine has many benefits, says Kristen McParland, a NASM-certified personal trainer and nutrition coach, and developer of the WH+ Beginner Workout Plan. Building muscle increases your metabolic rate; your bones, ligaments, and tendons get stronger; your blood pressure and immunity may improve; your brain gets sharper, and you may even live longer. Here’s how to begin, plus key movement patterns you’ll want to know…   Best Tips For Starting A Workout Plan, Any Plan Set reasonable goals. Specifically, determine an achievable number of days and time to work out. “It’s really difficult for a beginner to go from zero days to five,” says Kristen McParland, a NASM-certified personal trainer and nutrition coach, and developer of the WH+ Beginner Workout Plan. “Start small and build.” You can always add more days and time as you go. Pick the time of day that’s best for you. Some people love working out in the morning, while others prefer to exercise in the evening. The so-called “best time to […]
Aug 09

​5 ways to be more likeable, as per psychology​

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Being a well-liked person is a feat that not everyone can achieve. Psychologists agree that well-liked people experience more happiness, trust and reciprocity in their interpersonal relationships. If you are looking to become more influential and strengthen your bond with other people, here are 5 psychology tips for you to become a more likeable person:   Compliment people’s strengths Receiving positive compliments about their actions and personality boosts people’s self-esteem and makes them feel appreciated. When you compliment people, it shows that you notice and appreciate their good qualities. The next time you notice an admirable quality about a friend, make sure to compliment them. Or when you notice someone doing a good job, make sure to let them know. Giving people genuine compliments will make them like being around you and foster a stronger relationship.   Remember and bring up things Make an effort to remember the things that people tell you. When you remember details and ask people about their lives, they feel important and appreciated. Simply bring up things by saying, “The last time we met, you mentioned…” Showing genuine interest in people’s lives makes them feel at ease around you. Remembering details that are important to […]
Aug 08

Can you exercise safely with high blood pressure? Here’s what you need to know

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With a cautious, gradual approach, the body adapts to movement in a way that supports lower blood pressure   Most of my patients with high blood pressure often ask me if it is okay for them to exercise and pursue vigorous physical activity. Or if exercising could raise their readings higher and trigger a sudden emergency. No doubt regular physical activity is one of the most effective tools to manage blood pressure, outside of medication. However, for many diagnosed with hypertension — especially those with significantly elevated readings — exercise can feel intimidating, even risky. The concern is valid. Physical activity, particularly if intense or sudden, can lead to a temporary spike in blood pressure. For someone already in a hypertensive range, this can cause symptoms like dizziness, shortness of breath or headache. But this does not mean that exercise should be avoided. On the contrary, with the right precautions and pacing, it lowers blood pressure over time and improves overall cardiovascular health.   Understanding Risks and Benefits During exercise, it’s normal for blood pressure to rise. In healthy individuals, it returns to baseline quickly afterward. In people with hypertension, this spike can be more pronounced and recovery slower. However, […]
Aug 07

Strength training, HIIT, cardio, low-intensity activity: Which exercise is best for fat loss? Fitness coach answers

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Fitness coach Raj shares which exercise – strength training, HIIT, cardio – is best for fat loss, emphasising combining them to be the best strategy.   What is the best type of exercise for fat loss? Is it strength training, HIIT (high-intensity interval training), traditional cardio, or low-intensity activities like walking? If you work out to lose weight or reduce fat percentage, then this is a question you must have wondered about before. But which is it? Best exercise for fat loss In a post shared on April 17, Raj Ganpath, a fitness coach, talked about each form of exercise, including strength training, HIIT, traditional cardio, and low-intensity activities, and discussed which helps you burn more calories and fat. He also shared a weekly plan to follow based on what your goals are. Let’s find out.   View this post on Instagram A post shared by Raj Ganpath (@raj.ganpath) 1. Strength training “This does not burn too many calories per hour, but it builds muscle. By doing that, it increases your basal metabolic rate, which helps you burn more calories throughout the day. Over the course of weeks, months, and years, all of this accumulates and is very useful for […]
Aug 06

7 daily mindfulness habits to reduce stress and improve focus

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Discover simple yet powerful ways to stay present, reduce anxiety, and build inner peace—one mindful habit at a time. These seven daily practices fit easily into your routine and can transform the way you think, feel, and live every single day. In today’s fast-paced world, our minds are often cluttered with worries about the future or regrets from the past. Mindfulness offers a simple yet powerful way to bring our attention back to the present moment. Practicing mindfulness daily can help reduce stress, increase focus, and improve overall well-being. Below are seven effective ways to incorporate mindfulness into your everyday life.   1. MINDFUL BREATHING One of the simplest and most effective mindfulness techniques is mindful breathing. You don’t need any tools—just a few quiet minutes. Sit comfortably, close your eyes if you wish. Inhale deeply through your nose, allowing your lungs to fill. Exhale slowly through your mouth, releasing tension. Focus your attention on the sensation of each breath. This exercise helps centre your mind and reduces anxiety instantly. Practising for just 2–5 minutes daily can make a noticeable difference in your mental clarity.   2. MINDFUL EATING Eating is something we do every day, but rarely with full […]
Aug 05

Exercises with dumbbells: 8 best moves to tone arms

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Strengthen and tone your arms to perform daily activities with ease. All you have to do is incorporate these arm exercises with dumbbells in your workout routine. Toning your arms may be one of your aesthetic goals. But you should not aim to have toned and strong arms just because they look good. They are essential in making daily tasks like lifting and carrying things easier. Even reaching the top shelf needs the help of well-defined arms. To gain them, you need to sweat it out. If you already have a fitness routine, add arm exercises with dumbbells to it. At most gyms, you will find many fixed dumbbells of varying weights. If working out at home is more your style then go for adjustable dumbbells. Having this type of dumbbell means you can add or remove the weighted plates as per your requirement.   Arm exercises with dumbbells: How it helps? Maintaining arm strength and keeping them toned become increasingly important as we age. “Starting around age 35, muscle endurance and strength naturally begin to decline by about 1 percent each year. This gradual loss of muscle can result in decreased endurance, strength, limited range of motion and a […]
Aug 04

How to lose weight at home: 7 simple strategies that work

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With weakened immune systems leading to increased illnesses, prioritizing health is crucial. The article suggests simple at-home strategies for weight loss, including nutrient-rich foods, sufficient sleep, and regular exercise. Drinking water before meals, mindful eating, and consuming fiber-rich foods are also beneficial. Managing stress levels is equally important, as stress impacts appetite-regulating hormones, potentially leading to overeating and weight gain. In the current times, people are getting ill with one or the other disease due to a weakening immune system. Thus, being healthy has become a priority. From health-conscious eating to workouts at the gym, people have been making various changes to their daily routines to live a healthy and long life. However, did you know that you don’t need to go to the gym or hire a trainer to lose weight? Small and mindful steps can also make big differences when it comes to weight loss. Below, find 7 simple strategies that can help you lose weight from the comfort of your home.   Aim for nutrient-rich foods When planning your meals, include fruits, vegetables, whole grains and legumes. These nutrients are filling and low in calories, making you feel full naturally. Additionally, avoid ultra-processed and high-sugar foods as […]
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