Working on your legs? Add in any of these aerobic workouts once or twice a week in between your regular cardio and strength training sessions. It’ll pay off. Seriously. 1. Hike Up A Hill Whether it’s manipulated on the treadmill or au naturel on a trail, walking on an incline increases activation of pretty much

You know you’re a workout nerd when…you go on an overseas trip and, instead of googling local bars and restaurants, you’re checking out what exotic fitness classes you can squeeze into your itinerary. That was me on my most recent trip to New York City. Alongside NYC classics like SoulCycle (amazing, FYI – even if

With summer around the corner, everyone’s suddenly rushing to the gym in an effort to tone up those tummies and thighs. But what if gym fees are too expensive? You don’t have the equipment to do certain workouts, or you just don’t have enough time? Enter bodyweight moves – ones you can do in your

Men’s Running in partnership with ashmei Be Cool In Wool – your chance to win some seriously cool ashmei run gear ashmei has long been a champion of the incredible performance benefits of Merino wool. This season, premium British run and cycle apparel brand has teamed up with The Woolmark Company to extol the virtues

We’ve all been there – you skip one workout and emerge three months later as a couch potato. U-oh. If you could do with some inspiration after a long winter in hibernation, then these fit, fabulous women are guaranteed to get you going. Seriously, you need to check this out… Partnering with Shield in their

Into mountain biking? Whether you’re a beginner or a trail blazer, safety is still a top priority when it comes to your off-road adventures. Here are our fave places to get your stoke on – so safe, you could ride alone. 1. Meerendal, Cape Town Pull into the Durbanville Wine Valley and there are a

Men’s Running’s Lewis Banner tackles the Great North Run for the first Tyne I have done the Great South Run five times but have never ventured the 350 miles north to tackle the much talked about Great North Run. My first impressions were that the locals were friendly and the atmosphere filling the city for

Here’s the thing about fitness: it’s not just about creating that December body. Picture 70-year-old you. Is she still running five kays, gardening and hiking? If your answer is yes – and it should be! – don’t eliminate functional moves from your regimen. Here are our faves. 1. Pull-Up This is a beast of functionality,

Spring has sprung and you know what that means: more sunshine… and more skin. Now, if you spent winter bundled up under a blanket comfort eating, you might be dreading baring it all. But what if we told you that in just 12 weeks you could shed the winter flab and look summer fab? Enter

You can do yoga on the beach, in the veld, on rooftops and even in a hammock suspended from the ceiling. So a heated inflatable tent was the next logical step, right? Apparently not. In fact, of our group of five yogis who signed up for the Hotpod yoga class, one had to pull out

Teetering on the edge of the pool… Thinking of jumping in? Hmmmm, I’m not quite there yet. I am a runner and, only as of the past year, a cyclist now too. And I’m about to do my first duathlon (run-cycle-run) at the Clanwilliam Freshpak Fitness Festival. But unlike me, my colleague and partner-in-crime for

Loaded guns? Check. Sexy shoulders? Check. We’re going to show you how to sculpt a sizzling upper body. So your push-ups are next level. Bench dips… Easy. What’s next? It’s time to raise your game. Literally. Get in on parallel-bar dips. Even if you’re not yet a pro at the other moves, you’ll get next-level

It’s been a stellar year for Caster Semenya – performance-wise – but a tough one in the spotlight. Amidst all her world record-breaking wins, she is still to face some of her biggest challenges yet, with the International Association of Athletics Federations (IAAF). What The IAAF Claims The IAAF announced earlier this year that they

Want to get the most from your 10K training and racing? Using a Fitbit Ionic: adidas edition will help you measure and track your progress Deciding to really go for a 10K is a bold choice. Run it flat out from the start and you’ll have legs like lead by halfway. Yet start off too

Briana Chandler, or Bribaebee, is taking the fitness world by storm. This girl with a 300k insta following and booty goals galore started off just like all of us. Stressful college days and ups and downs led to an unhealthy relationship with food. It also led her to fitness and discovering her true calling in life. The

Chané Mynhardt (28), originally an admin clerk from Bloem, is now also a Survivor castaway with 27 days under her belt. When the call to join the island challenge came through, Chané added jogging and strength training to her daily routine. She also started eating smaller portions of food and watching YouTube vids on how to

When I say sports, you say rugby. Or tennis. Or soccer. But that’s just the tip of the incredibly deep iceberg. On this website, we’ve covered volleyball, surfing and even motorcross racing. Get ready to meet one of the coolest extreme sports around: cliff diving. Rhiannan Iffland is an Australian athlete who makes her living

Tom Evans talks to LEWIS COOPER about his brilliant CCC victory In a relatively short ultra-running career GB’s Tom Evans is already very adept at racing, and finishing, at the business end of the field. The former British Army officer has already claimed numerous podium appearances including 3rd at MDS 2017 and 3rd again at

Medicine-ball slams achieve what few other exercises do: they’ll tone your entire body, up your heart rate and feel as therapeutic as screaming into a pillow. While the latter is self-explanatory, there’s science behind why you always feel so winded when you’re just slamming a ball on the ground: you’re using your inner Hulk-like power

One of the main reasons I hear for people not exercising regularly is that they just don’t have time. And when I say “people” I’m absolutely one of them. Throw in a deadline, a surprise work event or some other commitment and gym is the first thing to go. Workouts feel like an indulgence –

Have you ever had the urge to just get on your bike and ride away into the sunset? Cue inspirational music and frolicking ponies. For most cyclists, this is a dream, but not one we’d actually have the balls to fulfil. Unless your name is Tegan Phillips and you just punch fear in the face… Tegan Phillips,

Yeah, exercising just one day a week isn’t exactly going to cut it if you’re hoping your gym habit is going to pay off in the long-term. How much does it take? If you guessed two to three times a week you’re not totally wrong. But, according to a new study published in The Journal of Physiology, you should

If you’re into fitness and you’re on Instagram, chances are you know — and love — Mapule Ndhlovu a.k.a. @QueenFitnass. She’s our WH cover star, 2016 Next Fitness Star and all round #fitnessgoals. And it doesn’t stop there — she’s also a contestant in the Toyota Fortuner Challenge, which she fully intends to win, of course. To

Thought a home gym would cost you the earth? Nope. All you need are these six starter products (you can build from there). Best part? You can do it on a budget. Here’s how… 1. Dumbbells Never used dumbbells before? Start off with the Sportmate 1.38kg soft dumbbell, R165 at Dis-Chem READ MORE: The One Move

Nothing makes you feel like you’re approximately 97 years old more than thinking, “God damn, my hips are killing me!”—am I right? But that tight, pinching sensation where the top of your thighs meet your hips is definitely not just a nonagenarian thing. If your hips are killing you, you probably spend a lot of

The older you get, the more important strength training becomes to build strong bones and stave off osteoporosis. And if you can score a boob lift at the same time? Where do we sign up? Hello perky boobs… Benching For Your Boobs Enter the bench press, a move made famous by buff dudes in #DoYouEvenLift