Sep 30

How To Do 12-3-30 for Beginners

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The 12-3-30 workout for beginners includes modifications that allow you to work up the treadmill workout created by fitness influencer Lauren Giraldo. The original incline treadmill workout is simple: Set your treadmill at 12% incline, at 3 miles per hour (mph), for 30 minutes. This workout may exclude beginners who might not be able to work at this intensity yet and who’ll need to make adjustments.   Benefits of Steady State, Inclined Walking There is no scientific reasoning behind the specific numbers of 12-3-30. There is, however, an importance to the type of cardio that is being performed. “With the 12-3-30 layout, because the speed stays the same the whole time, it is considered a form of steady-state cardio,” Mara Magistad, NASM-CPT, a certified personal trainer and nutrition coach, told Health. Steady-state cardio can also offer the following benefits: Aerobic capacity and muscle endurance improvements Beginner-friendliness for consistent workouts Ease of recovery from intense workout sessions Weight loss in terms of fat loss   The 12-3-30 workout is not a program that works entirely on its own, but it is a great way to supplement your strength training programming, Lesley Bell, CPT, CES, PES, told Health. Weekly physical activity recommendations […]
Sep 27

Yes, Leg Day Sucks But These Exercises Might Make It A Little More Bearable

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Keep reading as we discuss why leg days “suck” and what exercises might change your mind.   “Leg day” is a popularly known gym lingo for workouts that target your lower body. This often includes quads, hamstrings, glutes, calves and the supporting hip/core muscles. For strength trainers it usually means heavy, compound movements like squats, deadlifts, lunges plus accessory work to build power, stability and everyday function. What makes leg day different from, say, an arm day is that your legs contain the body’s largest muscle groups so the work is heavier, more systemic and more metabolically demanding. Let’s understand why leg days “suck” and what exercises might change your mind.   So why does leg day “suck” for so many people?   1. It’s painful Eccentric loading and unfamiliar intensity commonly cause delayed-onset muscle soreness (DOMS), which peaks 24–72 hours after heavy lower-body work and can limit mobility.   2. It’s hard work Legs can lift far more weight than arms, so energy demands, cardiovascular strain and perceived exertion are higher. That intensity is fatiguing and psychologically aversive for many.   3. Recovery takes time Heavy leg sessions damage muscle tissue (on purpose) and require more careful nutrition, sleep […]
Sep 24

Workout is not over until you refuel: Science reveals post-exercise ‘golden window’ that boosts recovery and muscle growth

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Post-workout nutrition is crucial for recovery, not just for elite athletes. A 2025 Sports Medicine review highlights the “golden window” after exercise, when the body restores energy, repairs muscles, and prepares for the next session. Consuming 1–1.2 g/kg carbs and 20–40 g protein soon after exercise boosts glycogen replenishment and muscle repair. Proper hydration and selective supplements further enhance recovery, making refueling essential for performance, endurance, and long-term gains. If you think the work ends when you drop the dumbbell or step off the treadmill, science has news for you. According to a comprehensive review in Sports Medicine (2025), the minutes and hours after exercise are a “golden window” for the body to restore energy, repair muscle fibers, and prepare for the next challenge. The right post-workout nutrition is not just a ritual for elite athletes; it’s a biological necessity for anyone seeking strength, endurance, or recovery.   Carbs: The Fuel Your Muscles Crave During intense exercise, glycogen—the stored carbohydrate in your muscles and liver—gets depleted. Researchers led by Alireza Naderi and colleagues emphasize that replenishing these stores quickly is critical. Their review found that consuming 1–1.2 grams of carbohydrate per kilogram of body weight every hour for the first […]
Sep 21

10 minute workouts for busy people

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Here are some ten minute workout routines you can follow if you are a busy person juggling between work and relaxation. No time for the gym? These quick routines can keep you fit anywhere, anytime. Core Blast: Plank, side planks, Russian twists, and bicycle crunches, a full ab workout in under 10 minutes. Desk Stretch and Strength Routine: Chair squats, seated leg raises, and tricep dips on your chair, perfect for office breaks. HIIT Circuit: Do 30 sec bursts of squats, push ups, jumping jacks, and mountain climbers with 15-sec rests, repeat twice. Jump Rope Workouts: A 10 minute jump rope session can burn up to 100 calories and improve coordination & heart health. Tabata Training: 20 seconds of intense exercise and 10 seconds rest, repeated 8 times, tabata training is super effective for fat burn. Yoga: Sun salutations or a short vinyasa flow, improves flexibility, calms the mind, and energizes the body.
Sep 18

Celebrity Fitness Expert Shares Simple Pre And Post-Workout Tips

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Yasmin Karachiwala has shared simple pre-workout and post-workout movements.   In the world of fitness, even small adjustments to your routine can make a big difference. Celebrity trainer Yasmin Karachiwala is making it easier for everyone to train smarter. She has provided viewers with simple and practical movement-based guidance to improve their pre- and post-workout routines. In an Instagram post, she has spoken about the significance of using functional preparation to warm up the body. She recommends warm-up exercises and dynamic stretching as pre-workout motions in the post, captioned, “Power up before, loosen up after. That’s how you train smarter, not harder.” To support recovery and long-term progress, Karachiwala showcases static stretching, cool-down exercises, and simple yoga poses like Malasana (also known as Garland Pose or the Yogi Squat) that can help maintain motivation and keep your routine evolving.   View this post on Instagram A post shared by Yasmin Karachiwala | Celebrity Fitness Instructor (@yasminkarachiwala) Benefits of Pre-Workout Movements: Warm-ups and dynamic stretching increase circulation, which helps working muscles receive oxygen and nutrients. Effective warm-up exercises can increase range of motion and lower the chance of injury while exercising. Energy levels, concentration, and general workout performance can all be […]
Sep 15

Fitness trainer shares 5 tips to beat your workout slump and boost motivation: ‘Focus on consistency over intensity…’

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Fitness coach Raj Ganpath shares 5 practical tips to beat workout slumps, stay consistent and make exercise a sustainable part of daily life. Staying consistent with workouts can often feel like an uphill battle. Some days it’s long hours at work that drain your energy, while on others, it’s simply a lack of motivation that keeps you from moving. Missing a workout here and there is normal, but when skipped days start piling up, it becomes harder to maintain momentum. Fitness coach Raj Ganpath has shared five practical tips designed to help those who struggle with staying consistent in their daily workouts. In an Instagram video posted on September 12, the fitness trainer outlined strategies to reignite workout motivation – from setting the right goals to finding a routine that truly fits your lifestyle, especially stressing on consistency over intensity.   View this post on Instagram A post shared by Raj Ganpath (@raj.ganpath)     ‘Always something’ mindset If you are struggling with consistency, Raj suggests adopting the ‘always something’ mindset instead of the ‘all or nothing’ mindset. The fitness trainer explains, “‘All or nothing’ means you either do a solid workout for an hour or you do nothing at […]
Sep 12

8 Best Exercises for a Full-Body Workout

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With these multifunctional exercises in your back pocket, you’ll be able to get a full-body workout in anytime, anywhere. Getting a full-body workout is much easier than you think and doesn’t require hitting up every weight machine at the gym (or even going to the gym). While weightlifting is the golden standard for muscle-building, there are numerous other exercise moves and routines you can do just about anywhere (and without any equipment) to strengthen and activate your entire body. When building a full body routine, aim to train each major muscle group at least two times a week, says certified Pilates teacher and trainer Pamela Paley. She recommends choosing compound movements that engage multiple muscle groups at once in addition to a few isolation movements. When you’re ready to get moving, try these trainer-approved exercises for the ultimate full-body workout.   Squats Squat Benefits Squats are a tried-and-true strength exercise that’s especially beneficial for building leg and glute strength. They’re also an important functional exercise, as being able to do squat-like movements in everyday life (like bending to pick up toys, boxes, kids, and luggage) is key for staying injury free and moving with ease. This exercise can help you […]
Sep 09

Chest exercises without equipment: 10 moves you can do at home

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Chest workouts should be given importance. They can help to improve your posture and provide strength. Try these easy chest exercises without equipment. While working out, don’t just focus on your belly or thighs. You should also prioritise training your chest. Neglecting your chest muscles is not the right way. Regularly working them out will provide a range of health benefits, including keeping your upper body strong. It can also improve your posture and boost metabolism. Dumbbells and other gym equipment can help to build your chest. If you want to skip the gym, try these chest exercises without equipment. You can easily do these chest workouts inside your home.   5 benefits of doing chest exercises Chest exercises come with many benefits beyond cosmetic gains:   1. Improves posture You can end up with poor posture due to long periods of sitting or carrying heavy bags. Building chest muscles are important for good posture, according to Health Harvard Publishing. “Developing chest muscles helps in keeping the shoulders straight and well aligned, which further helps to give an upright stance with more confidence,” says physiotherapist and fitness expert Dr Aijaz Ashai.   2. Enhances upper body strength Your upper body […]
Sep 06

Fitness expert swears by these 11 standing exercises to strengthen the core

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A strong core can help improve balance and posture. So, make sure to include standing ab workout in your fitness routine to strengthen your core. Exercises like push-ups, crunches, planks and Russian twists involve the hands, forearms, buttocks or the back touching the ground. But what if you don’t want to sit or lie down or use your hands to touch the ground or the padded mat, and still work on your abs? In that case, standing ab workout is what you need to do. You can stand and perform the exercises without sitting to strengthen your core. This is an effective no-floor workout option that can engage your core muscles, as well as improve stability and balance too.   What is a standing ab workout? The standing ab workout includes a set of exercises that are performed while standing and do not require sitting or lying down. “These exercises activate the core muscles, including the rectus abdominis, transverse abdominis, obliques, the lower back muscles, and also some muscles of the hips and glutes,” says fitness expert Aman Puri. Core muscles play a key role in our movement. They help in stabilising the spine and pelvis, which is essential for […]
Sep 03

8 Ways Strength Training Boosts Your Health and Fitness

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If you knew that a certain type of exercise could benefit your heart, improve balance, strengthen bones and muscle, and help you lose or maintain weight, wouldn’t you want to get started? Well, studies show that strength training can provide all those benefits and more. Strength training — also known as weight or resistance training — is physical activity designed to improve muscular strength and fitness by exercising a specific muscle or muscle group against external resistance, including free weights, weight machines, or your own body weight, according to the National Academy of Sports Medicine (NASM). “The basic principle is to apply a load and overload the muscle so it needs to adapt and get stronger,” explains Neal Pire, CSCS, an ACSM-certified exercise physiologist and executive director of the Greater New York ACSM regional chapter. And what’s important for everyone to know is that strength training is not just for bodybuilders and professional athletes. “Strength training is critical, not just for looking good and being strong, but for preventing the diseases of aging,” says Gabrielle Lyon, DO, a functional medicine practitioner in New York City and the founder of the Institute for Muscle-Centric Medicine, a functional medicine practice. Regular strength […]
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