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When I first started testing the best treadmills, all I cared about were the biggest specs on the sheet. Things like top speed, max incline, and motor horsepower.

These are all very important, for sure, but having used a variety of home treadmills for long periods over the past decade or so, they’re not the features that have made the biggest impact on my enjoyment of a machine.

When you’re running on a treadmill regularly, it’s all about ease-of-use, and I’ve tested machines that excel on this front, and some that don’t, instead putting barriers up to make it harder to run.

So if I were looking to buy a home treadmill today, there are a few features I’d now consider dealbreakers that wouldn’t have occurred to me before using one regularly for several years.

Here are six questions I’d ask when looking for a treadmill.

How fast does the treadmill start?

If I’ve carved out some time to run, I want to spend that time running, not navigating my way through a series of increasingly annoying sub-menus on a treadmill console or, even worse, having to wait for a software update.

Ideally, a treadmill will have some kind of quick-start option with manual buttons, but if I do have to fire up an app or use the console, it should still take less than 30 seconds to get the belt moving so I can start running.

As someone who often uses a treadmill to fit in a run while my toddler has a nap, time is precious, and too many expensive treadmills in particular throw way too many options and menus at you before you can actually start running.

The Bowflex Treadmill 10 I’ve used for many years is brilliant in many respects, but not this one, and I’ve often started my runs on it in a mild fury at how long it’s taken to get going.

Is it easy to use without an app subscription?

This is tied to my first question because if you have to fire up an app on the treadmill every time you run, it does add time and software updates to the mix.

Beyond the extra time, if your machine relies heavily on an app to function, the odds are you’ll be paying a significant monthly fee to get the most out of it, so it’s important to know what you get from the machine without paying this fee.

If you’re buying something like the Peloton Tread, you’ll go in knowing that the app subscription is a big part of what it offers, but with machines from brands like Bowflex and NordicTrack it’s less clear how reliant they are on the JRNY and iFit apps baked into them.

You could easily end up using a treadmill for five to 10 years, and may well not want to be paying a subscription for all of that time, so check what features you get without subscribing.

Does it have manual controls?

Bright touchscreens that display all your stats and control the treadmill are fantastic at the start of a run, but after 45 minutes of running, they can become harder to use without smearing sweat all over the screen and inadvertently triggering the wrong controls.

Manual controls for speed and incline are a must for me, and ideally there will be some shortcut buttons to certain speed and incline settings you can use for fast changes during interval workouts.

Does it have a truly foldable design and is it portable?

Big treadmills are great if you have a lot of space and never have to move them, but as someone who has twice had to wheel a huge, very heavy treadmill around my neighbourhood with a friend, getting stuck in a narrow alley at one point, it is handy to have a more portable machine.

Also check how foldable the machine actually is, because that term is used a lot and often means you can lift the belt a little bit, which slightly decreases the floor space used by the machine while making it take up more space in every other way.

Many treadmills now fold completely flat, which is fantastic for storing them under something, or even against a wall (do properly secure them to that wall to avoid catastrophe), and also makes them easier to move around the house.

I think it’s actually worth sacrificing in some key areas like top speed or even belt size to get a machine that takes up less space, but that will depend on your situation with how much space you have to play with.

Does it have Bluetooth connectivity for third-party apps?

Lots of treadmills now come with fitness platforms baked in, or partner apps to link to, which is all very well, but I think being able to link the machine with any app you want is important.

For example, I like to use Zwift to track my treadmill runs, and having a treadmill that speaks directly to the app is easier and more accurate than using a footpod or my running watch to send my stats to Zwift.

This kind of Bluetooth connectivity was a very rare feature when I started testing treadmills, but should now come as standard given the amount of training apps out there you might want to link up with.

How large is the running belt?

This is a big feature, and one most people probably know to check, but still worth flagging up. How long and wide is the running belt on the treadmill you’re looking at, because this directly affects how comfortable it is to use the machine regularly.

I’m 6ft tall and a pretty fast runner, but have a fairly short stride length for my height and can get away with using shorter belts, but feeling cramped on a machine, or even anxious about hitting the front or sides of the treadmill, can really wreck the enjoyment of a run.

A small belt is usually the biggest drawback of cheaper, more foldable machines, but you can strike a balance. The most spacious machines offer 60in x 20in belts or bigger, but I’ve been fine running regularly on treadmills with 50-55in long and 17-18in wide belts.

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Lunges and squats are two of the best exercises for building lower body strength and muscle. But if you’ve got certain joint issues, injuries, or mobility concerns, squats and lunges may be off-limits.

In my fifteen years as a certified personal trainer, I’ve worked with lots of clients who can’t squat or lunge. Instead, we do the following four chair exercises that target key lower body muscle groups like the quads, hamstrings, glutes, and hip stabilizers. These moves are also a great option for beginners, and they can be made more challenging by using dumbbells and resistance bands.

If you’ve been told to avoid squats and lunges, or even if you just want some variety in your routine, give these four chair exercises a try.

How to do the four chair exercises

Check in with your doctor before trying any new activity. These exercises are appropriate for most people, but your medical team may recommend alternatives based on your specific health history.

Beginners should consider meeting with a certified personal trainer to learn correct form. A trainer can also modify the exercises as needed and can give you progression options when you’re ready.

Start with one set of 10-12 reps for each exercise, 2-3 times a week. Gradually increase to 2-3 sets of each exercise. You can do one set of each exercise and then start over from the beginning (called a “circuit”), or you can perform all sets of one exercise before starting the next move.

You’ll just need a sturdy chair for this workout. Once the exercises start feeling easy, try holding onto a dumbbell for the chair squats and single-leg sit-to-stand, and use a looped resistance band for the standing glute kickbacks and fire hydrants.

Here’s how to do the exercises:

1. Chair squats

• Stand tall in front of a chair with your feet hip-width apart.
• Engage your core muscles.
• Hinge your hips behind you.
• Bend your knees and lower your hips towards the seat.
• Stand back up.
• Continue for 10-12 reps.

2. Standing glute kickbacks

• Stand behind the back of a chair, resting your hands on the seat back.
• Keep your feet hip-width apart.
• Engage your core muscles.
• Squeeze your left glute and kick your left heel behind you.
• Pause briefly.
• Bring your left foot back to the starting position.
• Continue for 10-12 reps, then repeat on the right side.

3. Fire hydrants

• Stand behind a chair with your feet hip-width apart.
• Rest your hands on the chair’s seat back.
• Engage your core muscles.
• Bend your left knee at a 90-degree angle.
• Rotate your left knee towards the ceiling, bringing your inner thigh parallel to the floor.
• Pause briefly.
• Bring your left knee back to the starting position.
• Continue for 10-12 reps, then repeat on the right side.

4. Single-leg sit to stand

• Stand tall with your feet hip-width apart.
• Lift your right foot off the floor, balancing on your left foot.
• Hinge your hips behind you.
• Bend your left knee and lower your hips to the seat.
• Sit down, then stand back up on your left foot.
• Continue for 10-12 reps, then repeat on the right side.
• If the exercise feels too difficult, hold onto a solid structure for support (like the wall or another chair).

Benefits of the four chair exercises

The exercises in this routine strengthen the quads, hamstrings, hip abductors, hip adductors, glutes, and calves without putting excessive strain on sensitive joints.

Chair squats are a functional move that can help older adults maintain independence as they age. Use of the chair reduces the typical range of motion to a more comfortable level. The chair also gives you a “target” to aim for, promoting better form for strengthening the appropriate muscle groups.

The standing glute kickback strengthens the gluteus maximus and hamstrings, while the fire hydrants strengthen the gluteus medius and gluteus minimus. The chair provides additional stabilizing support.

Single-leg squats (or pistol squats) are an advanced exercise that requires a high degree of lower body strength and mobility. The single-leg sit-to-stand mimics that movement, but is accessible for a much wider range of fitness levels. This move enhances balance and reduces any strength deficits between the left and right sides.

More from Tom's Guide

• I'm a personal trainer who works with clients over 50 — these are the 3 mobility exercises I never skip
• After 60, this is the 10-minute routine I use with my clients to stay strong, mobile and independent
• 'I’m a Pilates instructor, and I recommend these 5 core exercises to help older clients build strength and improve posture'

Need to invest in your first fitness tracker but don’t know where to start? Well, picking up one of the best cheap smartwatches is the best way to understand what you're looking for. You can start to understand your metrics without breaking the bank, and by knowing what data you find most actionable, you can invest in a more advanced model down the line. I think the Xiaomi Smart Band 10 is an ideal entry-level tracker, and it costs just $62.

It’s comfortable to wear all day and all night, water-resistant, and gives very accurate tracking data. The useful companion app is the cherry on top, so you can take in all of your metrics at a glance and use it to make lifestyle changes.

However, some of the data, such as sleep, doesn’t always seem actionable when compared to the feedback and advice I get from the Oura app. The battery life of the Smart Band 10 was also underwhelming, as I couldn’t achieve the advertised 21 days. To find out more about my experience with the wearable, you can keep reading this full Xiaomi Smart Band 10 review.

Xiaomi Smart Band 10 review: Specs

Xiaomi Smart Band 10 review: Price & availability

The Xiaomi Smart Band 10 is available in three different editions. These editions are priced differently and have slightly different designs and materials, but their operation is the same. The standard edition, the Band 10, is available for purchase for $51 on Amazon U.S. and £42 on Amazon U.K. You can pick up this version of the band in three colors, including Midnight Black, Glacier Silver and Mystic Rose.

The version of the watch I tested is the Smart Band 10 Ceramic Edition in Pearl White, which you can purchase on Amazon U.S. for $62 or on Amazon U.K. for £54. You can also purchase a Glimmer Edition of the watch for £69 from the Xiaomi online store, which is available in Glimmer Gold.

This is obviously very cheap for an in-depth fitness tracker compared to well-known models such as the Garmin Venu 4, which starts at $549, or the Apple Watch Ultra 3, which costs $799.

But there are also many cheaper smartwatches and fitness trackers that the Xiaomi Smart Band 10 needs to hold its own against. For example, the Fitbit Air only costs $99 if you want a screen-free tracker. Or the Amazfit Active 3 Premium will only set you back $169 and offers a more Garmin-esque style. We love both of these trackers, so if you’re looking for something more advanced, it could be worth the extra spend.

Xiaomi Smart Band 10 review: Design

After wearing the Xiaomi Smart Band 10 every day, it has seamlessly blended with my accessories and complements most outfits — not just my activewear. I have the Band 10 Ceramic Edition, which is a little heavier than the other models you can purchase at 0.8 ounces, but has the same 1.72-inch AMOLED Touch display. I have small wrists, and the pebble-shaped screen fits perfectly, so this is a great option for anyone with narrower features. It felt secure on my wrist when running.

The Ceramic Edition, which I tested, has a ceramic frame and a fluororubber strap. This was comfortable to wear for the most part, although after I worked out, the strap rubbed slightly. The standard edition of the Band 10 has an aluminum alloy frame and a TPU strap, and the Glimmer Edition has an aluminum alloy frame and a stainless steel and glass crystal strap. The Glimmer Edition certainly looks the most sophisticated option for everyday wear, but practically, the TPU strap of the standard edition will provide the most comfort for workouts.

With a 5ATM durability rating, the Xiaomi Smart Band 10 is water-resistant and can be submerged up to 50 meters. That means you can wear the watch to track activities like swimming, and don’t need to worry about your sweat causing any issues. However, the water resistance is not permanent and may reduce over time, according to Xiaomi — this is the case with almost all tech, as water resistance breaks down eventually, so it isn’t an issue.

Xiaomi Smart Band 10 review: Fitness features

After using the Xiaomi Smart Band 10 to track all of my workouts, I’m impressed by how accurate it is. The watch can track 159 different sports and activities, including card games and board games, which I found very interesting.

It uses a combination of heart rate sensors and a nine-axis motion sensor to track performance. Daily, I wear the Oura Ring 5 to track my movement, and when comparing the data, I can confidently say that the Smart Band 10’s step counting is accurate.

When wearing the Smart Band 10 for running. I appreciated notifications for my splits with a small vibration to keep me on track. The metrics such as heart rate, pace, and distance are clearly displayed on the screen, and even though it’s small, I could still read everything while moving. I was able to pause or stop the workout from my wrist without reaching for my phone, and even paused and skipped my music.

More detailed feedback about your workout can be found in the Mi Fitness companion app, which has your training history and training load. Having these statistics on hand is very useful for managing your training and planning out your future workouts. I used it to plan out my workout days or rest days.

Xiaomi Smart Band 10 review: Health & sleep features

As a girl who is almost unhealthily focused on her readiness and sleep scores, I was impressed by the number of metrics I could track with the Xiaomi Smart Band 10.

Health

First things first. When you get the Smart Band 10, tracking has to be manually enabled for some metrics. Automatically, you get tracking for your heart rate and steps — you know, the basic stuff. But if you want the metrics that give you meaningful insights, you need to head into settings on the Mi Fitness app and enable them.

These tracking metrics include blood oxygen tracking, continuous heart rate tracking, stress monitoring and relax reminders. Again, when comparing my readings to my trusty Oura Ring, there wasn’t much discrepancy. I felt as though I could rely on the Smart Band 10 to give me accurate data post-workout.

Sleep

I was most interested in the sleep tracking on the Smart Band 10. One of the first things I noticed after downloading the app was that after seven nights of sleep, I would be given an animal to suit my sleep personality.

Apparently I am a shark. This means I fall asleep late, sleep very little, and may even sleep while swimming. Not my most glowing analysis.

I like that the app dissects your sleep for analysis, breaking up your deep, light and REM sleep so you can deduce how much rest you actually got. However, I didn’t feel as though I was getting actionable feedback as I do with my Oura Ring or the Amazfit Zepp app. Both of these apps can provide analysis and advice to better your overall health, and I didn’t feel I got that same level of tailored attention from the Mi Fitness app.

Xiaomi Smart Band 10 review: App

The Xiaomi Smart Band 10 is compatible with the Mi Fitness app, which is available to download on Android and iOS devices. The app is very straightforward to use and lays out all of your tracked metrics on the home page.

There are sections in the app for workouts, customizing the watch with digital faces, and your health at a glance. You can delve into all of these sections to get more of an understanding of what they mean and how they are tracked too.

One of my favorite features in the app is the ability to set thresholds for your blood oxygen levels and heart rate spikes and dips when at rest. This is very useful for me as I have an irregular heartbeat, so I like to keep an eye on my heart rate changes throughout the day.

Xiaomi Smart Band 10 review: Battery life

The watch houses a Li-Po 233mAh battery that is charged magnetically with the included cable. Xiaomi says the Smart Band 10 has a battery life of up to 21 days under typical usage, but I was unable to obtain that. In fact, in that time I had to charge the watch twice. When the watch says there are six days of battery remaining, I got just over two. I didn’t mind this, though, as it only takes an hour to fully charge.

Even though I wasn’t able to get the full 21 days of battery life and it was more like seven days, this is far better than the measly 24-hour battery life of the Apple Watch Series 11.

It’s worth noting that if you turn on continuous tracking for blood oxygen and heart rate levels, the battery will drain significantly faster, but I think the trade-off is worth it for in-depth metrics.

Xiaomi Smart Band 10 review: Verdict

The Xiaomi Smart Band 10 is an affordable option if you want a wearable that’s going to accurately track your workouts. The comfortable design makes it ideal for wearing 24/7, so I was able to track my sleep as well as the whole day’s activities. It’s water-resistant too, so it can be used to track swimming or left on when you hit the showers so you don’t misplace it.

The useful companion app is the best thing about this watch, as having all of the metrics displayed in an easily digestible format makes it so much easier to understand your body.

Unfortunately, the battery life isn’t as long as I had hoped. Even when the watch says there are six days of battery remaining, I only got about two. The data also doesn’t feel as actionable as the feedback I get from my Oura Ring, but this is merely a software qualm. The watch itself is great and a decent choice for anyone wanting to start their health tracking journey.

I'm loving the polls at Tom's Guide at the moment because your feedback on what you do and don't like helps me know, as an editor, what I should be writing more or less of.

One poll, featured below, asked: "What's your favorite 'old school' weightlifting exercise?" Here's what you said, and why I'm sort of inclined to agree with you. Have your say below and vote for yours!

What's your favorite "old school" weightlifting exercise?

Here's the results of the top three:

• 1st place: 32%, Arnold press
• 2nd place: 23%, Pullover
• 3rd place: 15%, Bulgarian split squat

Personally, Bulgarian split squats would top my list, but I do love the Arnold press as a personal trainer, and here's why.

The benefits of the Arnold press

The Arnold press is a variation of the traditional dumbbell overhead press made famous by the one and only Arnold Schwarzenegger.

The press variation effectively targets all three shoulder heads — anterior deltoids (front), lateral delts (sides), posterior delts (rear) to build strength and muscle in your shoulders. To do it, you perform an overhead press while turning your palms as you press upward, then lower them back down. This maximizes muscular engagement and time under tension.

That said, it's not for everyone. If you have pre-existing shoulder injuries, exercise caution, as this exercise may further discomfort. Always consult with a qualified healthcare professional before attempting new exercises that you're unsure about.

Not only does this build more well-rounded shoulders, but it can also translate to other shoulder-based exercises, especially overhead lifts. This also allows you to train the lateral and posterior deltoids in one go, which are often neglected during lifts like the bench press and push-ups, which feature heavily in upper-body workouts.

Your core should always be active when lifting weights and exercising in general. That said, the standing Arnold press works the core muscles and improves trunk engagement, as your torso stabilizes your body and improves posture.

You could also perform this exercise seated or kneeling, which will remove any chance of your lower body assisting the movement. For some people, seated variations help align the spine and provide extra support for the back. Personally, I find I can't lift as much weight, and seated or kneeling variations feel a lot harder on my shoulders and core.

Bottom line

You've had your say: the Arnold press gets the nod this time around. It builds strength and muscle in your shoulders and is time-effective for targeting all three deltoid heads in one move. You can progressively overload the exercise as you get stronger, and it's a time-efficient way to build your upper body as part of a wider upper-body strength routine.

Why not add it to your next push and pull day?

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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If your knees feel stiffer than they used to, you're not alone. It's common to notice more aches, tightness and reduced mobility in this area as we age, whether that's after a long walk, first thing in the morning or after sitting down for a while. But rather than dismissing creaky knees as simply “getting older”, we can build daily mobility habits that will keep our knees moving comfortably, in our 60s and beyond.

And it doesn’t require much of our time, either. Leah Upton, Physical Therapist at Recover Physio, says that one exercise, done consistently, can be enough to reduce aches and pains in our knees.

“Heel slides are a simple, low-impact exercise that gently move the knee through its range of motion,” she explains. “They’re a great way to reduce stiffness, improve joint lubrication, and make everyday activities like walking, climbing stairs, and getting out of a chair feel easier.”

If your knees have been bothering you lately, try adding heel slides to your daily routine. They’re a simple, accessible move that can be done easily at home. Below, Upton breaks down how to do heel slides correctly, and a couple of tweaks to make them easier or harder if you need to.

You only need one move to improve stiff knees, according to a physical therapist

How to perform heel slides:

• Lie on your back or sit with your legs extended in front of you.
• Slowly slide your heel towards your glutes, bending your knee as far as is comfortable.
• Pause for 2–3 seconds at the end of the movement.
• Slowly straighten the leg back to the starting position.

Repeat 10–15 repetitions on each leg. Perform 1–3 sets daily, moving smoothly and avoiding sharp pain.

Make it easier:

• Place a rolled-up towel or plastic bag under your heel to reduce friction.
• Perform the exercise on a bed if getting onto the floor is difficult.
• Only bend the knee through a comfortable range.Use a band or belt to assist the movement.

Make it harder:

• Use a resistance band or belt around your foot to gently pull your knee into a greater range of flexion.
• Hold the end position for 5–10 seconds before slowly returning to the start.

The benefits of heel slides

Want to know more about the benefits of heel slides? Below are the results you can expect from adding this low-impact mobility move to your routine.

• Improve knee mobility: Heel slides gently move the knee through its range of motion, helping to reduce stiffness over time.
• Promote joint lubrication: Repeatedly bending and straightening the knee encourages the movement of synovial fluid, which helps lubricate the joint and reduce friction.
• Support everyday movement: Better knee mobility can make daily activities like climbing stairs and getting into bed feel more comfortable.
• Maintain lower-limb flexibility: Although the focus is on the knee, heel slides also gently move the hip and engage the muscles at the front and back of the thigh, helping maintain flexibility throughout the leg.

The bottom line

If your knees have started to feel stiffer with age, adding heel slides to your routine is a simple place to start. They take just a few minutes to do, require no equipment, and can help keep your knees moving comfortably. As with any new exercise, work within a pain-free range of motion and gradually build up as your mobility improves.

More from Tom's Guide

• I'm a personal trainer who works with clients over 50 — these are the 3 mobility exercises I never skip
• After 60, this is the 10-minute routine I use with my clients to stay strong, mobile and independent
• 'I’m a Pilates instructor, and I recommend these 5 core exercises to help older clients build strength and improve posture'

The Nortiv 8 ActiveBreeze are my new favorite pair of running and walking shoes. Full stop. They’re soft, comfortable and keep me feeling light, even on lengthy walks or long days on my feet. The mesh upper also helps keep my feet cool on hot days.

Although they're not currently on sale, they're still a great value and you can get the Nortiv 8 ActiveBreeze for $69 at Amazon. Meanwhile, if you're in the UK you can grab the Nortiv 8 ActiveBreeze for £32 at Amazon.

£32 converts to around $43 in USD. What gives? I wish this Nortiv 8 deal was as good in the U.S. as it was in the U.K., because then more people could grab a pair at a great price.

Nevertheless, when it comes to walking sneakers the ActiveBreeze’s biggest competition comes from Skechers. I’m always tracking Skechers deals, and I frequently see cushioned sneaker deals around the $40 mark. Just as an example, the popular Skechers D'Lites Fresh Start are on sale from $41 at the moment.

But sure, the Nortiv 8 ActiveBreeze are also billed as running shoes. In that case, I see most people opting for the Nike Road Revolution 8 for around $52 or the Adidas Lite Racer Adapt 7.0 for around $44 based on name recognition alone.

I love the Nortiv 8 ActiveBreeze dearly, and I think they’re a steal at £32. They’re still worth buying at $69 in my opinion, but they’re in a crowded market fighting for the spotlight with more well-known brands.

Are you a huge fan of Skechers? Let me know what you love about your favorite shoes and whether or not you’d pick up a pair of Nortiv 8 sneakers.

Squats look simple enough, and they're one of the most popular compound exercises to feature in leg day routines and gym workouts, but they're also very easy to do wrong.

If you're learning how to squat properly, there are specific cues you'll learn to improve your form. Common ones you've probably heard include keeping your back straight, chest proud, core engaged and gaze ahead. But factors such as mobility, injuries, age, muscle imbalances, or even health concerns can impact your ability to squat properly.

A problem I've always had is tight ankles, and I struggle to reach parallel when I squat. For a long time, I blamed it on my hips, but not too long ago, I performed a mobility health test using the Pliability app. It was here that I learned my ankles are the likely issue.

Keen to make improvements to my squat, I committed to a 30-day ankle mobility program called "Fix Your Ankles," which can be found in the app logged as a five-week path. Here are my results.

What is the "Fix Your Ankles" mobility path on Pliability?

First, let me set the scene. Pliability is an app I've been familiar with for a few years now. It's a mobility app that allows you to take a mobility health MOT, then tailor your sessions, build your own programs and even follow paths or collections that interest you. It became a huge hit with the CrossFit community, but has since become popular with anyone interested in boosting recovery.

You can toggle to exercise-specific recovery like Hyrox or golf, filter for pregnancy or post-partum, or even body parts and areas like your hips and ankles or upper and lower body. The options are endless.

Each session you take will allow you to work through alongside a trainer or follow the routine alone with step-by-step instructions for each move. You can tell the app how much time you have and how often you'd like to move to help build a program specific to your needs.

I decided to re-test my mobility using "Take a Mobility Test," which involved performing an overhead squat from three different angles. You can find my results below. As you can see, my ankles were identified as the key area to improve, with my left ankle the most likely to be holding me back.

With that in mind, I chose the "Fix Your Ankles" pathway, which involves three sessions a week for five weeks, ranging from seven to 13 minutes a session.

Sneak peek of three ankle mobility exercises:

Limited mobility or imbalances can cause instability during squats; this could involve a common pelvic tilt called butt winking, low back pain, poor depth, knees caving in, heels lifting, or generally a feeling of limitation or tightness.

The hips, knees and ankles are often the main culprits, although thoracic mobility can also account for problems. A mix of strength work and mobility is often the solution; given I do a lot of both already, I was really interested to know it's my ankles causing the most issues.

Hip and ankle mobility improve motor control, which is key during squats, and also keep joints healthy and injury-free. Ankle instability and tightness increase the chances of your heels lifting during squats, poor knee positioning, or reduced squat depth. It was time for me to start fixing things.

Follow Tom's Guide fitness on Instagram. You can download the Pliability app here with a 7-day free trial.

Despite my love of mobility training, I am guilty of neglecting areas I know need work in favor of ones I enjoy more, like hips. My ankles have been a problem area lurking in the background, and now's the time to turn things around.

I've shot some before-and-after photos for you to see the difference, and I'm pretty shocked by the results. I'm 30 days into the program, so I have a little bit more work to do, but so far, the difference in my ankles and overall range of motion feels totally transformed.

I feel like I have more space to move into, and my ankles feel more open and free without the tightness I could feel before, down the backs of the ankles and along the Achilles tendons.

I plan to continue the routine, and I find the bite-sized chunks of work accessible for me, as I'm often found rushing around and never taking the time out to focus on the more "boring" types of fitness that are very important. This taps into something called exercise snacking, which refers to accumulating exercise during the day to build consistency.

All I had to do was roll out one of the best yoga mats and commit to no more than 10 or so minutes three times a week. The exercises are performed slowly, with control, and are completely guided. Again, though, if you find the commentary annoying, you can just follow the exercises at your own speed in your own time and space.

I also feel like I can get better foot splay as I ground down and press the weight into my feet and heels, which is building stability in the squat, allowing me to lift slightly more weight without feeling like I'm pushing my chest forward or wobbling around. I'd say from a 2/10, I feel I'm at a 5-6/10 with room for improvement still.

Why does this matter? Dorsiflexion of the ankles means your shins can push forward during a squat, which improves balance and helps you stay upright. If you don't have any mobility or flexibility around your ankles, your form will naturally compromise. I notice this because my heels try to lift, which is a clear sign, plus my chest drops forward when I run out of space. Sometimes I also notice my left knee turns in, or I can't reach depth.

I can't wait to see how I feel and look after two months, so watch this space! But as a starting point? I'm impressed with my results so far.

More from Tom's Guide

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• The best stretches for tight hip flexors
• Over 60? Try these 5 at-home strength moves to add years to your life

Now and again, a running shoe comes from nowhere to become a word-of-mouth sensation, and right now there is probably no hotter shoe with highly invested runners than the Dynafish Xiaonian.

Given that many runners will never have even heard of Dynafish, that’s quite different to the last couple of shoes I’ve seen become so popular in the running shoe community, which are the Adidas Adizero Evo SL and the original Asics Superblast.

Those were new lines launched with relatively little hype to become instant favorites that reshaped the running shoe landscape, but were made by two of the biggest brands in the industry, and were available to buy everywhere.

In contrast, the Dynafish Xiaonian comes from an unheralded Chinese brand and until recently was only really possible to get through marketplace sites like AliExpress.

The Xiaonian is now available to buy directly in the US, but only through small retailers like HobbyJogger and ShopNings, and while it’s still good value at $130-$150 through those sites, it’s not as cheap as you can get it through marketplace stores.

I was excited to try the Dyanfish Xiaonian, so I bought it for £97 (around $127) from AliExpress to ship to the UK. The shoe arrived about 10 days later, and it absolutely lived up to the hype.

Here’s why I think it’s one of the best running shoes you can get right now.

It’s extremely light but still highly cushioned

My men’s size 10 Dynafish Xiaonian weighs just 7.6oz despite 41mm of cushioning at the heel and 34mm at the forefoot.

It’s not an extremely stripped-back design, with lots of foam in the midsole, some padding on the upper and generous rubber coverage on the outsole, so the lightweight design doesn’t detract from its comfort as a daily trainer, while making the shoe great for speedwork.

There are very few non-carbon plate racing shoes that offer a similar balance of weight and cushioning, with even other lightweight options I love, like the Adidas Evo SL and Puma Deviate Pure Nitro, being heavier with less foam underfoot.

The foam and rocker deliver a fast ride

The key feature in almost all running shoes is the midsole foam used, and Dynafish has created a winner with the supercritical TPEE material in the Xiaonian.

It’s clearly very light and delivers a high level of energy return during faster runs while also being soft enough to feel comfortable at easy paces.

I also enjoyed the pronounced rocker design on the shoe during my testing, though this might not be for everyone. It really helps to throw you forward with each stride and gives the Xiaonian a smooth feel, especially at fast paces.

It’s as versatile as super-trainers that cost twice as much

I love do-it-all running shoes that excel at a wide range of paces, but you often have to pay big money to get the best all-rounders. The Asics Megablast, Adidas Hyperboost Edge or Asics Superblast 3 are all versatile super-trainers that cost $200 or more, for example.

The Dynafish Xiaonian feels every bit as versatile to me and will set you back at most $150, and likely a lot less, depending on where you get it from.

I’ve done 1km reps in the shoe at sub-5min/mile pace, tempo runs and a whole lot of easy running in the shoe, and it felt great throughout my testing. It’s pretty stable for a lightweight, high-stack shoe too.

I’d say it’s at its best for faster efforts, especially long workouts or progression runs, but the Xiaonian can handle pretty much anything you throw at it.

There’s a full outsole and it’s built to last

It’s fair to say that whenever you come across a bargain in any product area, there’s always a fear that the build quality won’t be up to par, but that’s not the case with the Xiaonian.

I’ve run 60 miles in my pair with no signs of wear and tear, and the feel of the midsole has only improved so far, becoming a little more flexible.

The shoe also has a lot of rubber on the outsole, which is surprising for such a light shoe. Often super-trainers have minimal rubber coverage to reduce weight, but the Xiaonian’s outsole should last and has gripped well for me on roads and light trails.

Should you buy the Dynafish Xiaonian?

If you prefer to stick with more accessible shoes, then the Adidas Evo SL or Puma Deviate Pure Nitro would be good options instead of the Dynafish Xiaonian, and the Evo SL is often on sale these days, so it offers good value.

I expect Chinese shoes from brands like Dynafish and Li-Ning to become more and more popular and indeed more accessible. Steph Curry's mega-deal with Li-Ning will certainly help make them more well-known.

If you're happy to shop through smaller sites or marketplace platforms like AliExpress, the Xiaonian is well worth trying now, though. It's not quite as cheap as it was a few months ago because it's already becoming well-known, but it still undercuts most running shoes while out-performing them.

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I'm a big fan of functional training and accessible but effective workouts. Bang-for-your-buck fitness is my bread and butter, which means you spend less time exercising overall, but still get the many benefits that come from progressive, intentional and consistent training efforts at the correct intensity.

I spend a lot of time explaining to clients that you don't need loads of fancy gym equipment, either, just the right weight selection and kit for the type of workout you want to do. And if you, like me, enjoy resistance training and lifting weights, you can master a full-body workout using just a set of the best dumbbells.

Here's why you can pair it back with just one set of weights, plus a full-body dumbbell workout you can try at home at any level using one or two dumbbells.

Watch: 5-move dumbbell workout that only takes 20 minutes

If you're short on time, you might want to focus on more muscle groups in one session using moves known as compound exercises (ones that work multiple muscles, like push-ups or squats). This means you can train the same muscles several times per week and still hit your workouts two, three, or more times if you wanted to.

If I were rushing through my resistance training for the week, I would try this workout, as it only takes 20 minutes, strengthens your whole body and doesn't require a gym membership. If saving money and time is the goal, here's how to achieve it.

This workout features just five moves and takes 20 minutes. Set a 20-minute timer. Complete 10-12 reps of your first exercise, then rest for the remainder of the minute. On the next minute, complete the next exercise for 10-12 reps, then rest. Continue through the exercises and complete four rounds.

10-12 reps is just a guideline; you're aiming for about 10 seconds of rest each time, so adjust the reps as needed.

• Dumbbell push-up to renegade row: Hold a dumbbell in each hand and start in the push-up position with your shoulders stacked over your wrists and core engaged. Bend your elbows and lower your chest toward the ground to perform a push-up. Press the ground away, extend both arms, then row one dumbbell toward your back pocket, keeping the elbow close to your body. Repeat the row on your other side.
• Dumbbell squat to calf raise: Stand with a weight racked at each shoulder and position your feet roughly shoulder-width apart. Sit your hips back and lower into a deep squat, keeping your chest lifted and back straight. Keep the weight even through your feet. Pause at the bottom, then drive up to stand and lift onto your toes to perform a calf raise. Squeeze your calves at the top, then slowly lower your heels to the ground.
• Dumbbell bear plank pull-through: Start in a tabletop position with a dumbbell to the left side of you. Tuck your toes and lift your knees to hover above the ground. Push away with your hands to create space between your shoulder blades and draw your navel in as you engage your core. Grip the dumbbell with your right hand and drag the dumbbell over to your right side. Now grip the dumbbell with your left hand and drag it back over to the left.
• Dumbbell staggered RDL: Stand with your feet hip-width apart and hold a dumbbell in each hand. Take a small step back with your right foot and raise your heel, creating a kickstand with your back leg. Keep a soft bend in your knees and engage your core. Hinge forward at your hips and send your butt back, lowering the weights to either side of your front leg. Keep your shoulders pulled back and gaze slightly ahead. Pause with a flat back, then drive up to stand. Switch sides.
• Dumbbell swing: Hold a dumbbell in your hands and stand with your feet roughly shoulder-width apart. Pull your shoulders back and down and engage your core. Swing the dumbbell between your legs, hinging forward at your hips and pushing your butt back. A soft knee bend is great, but don't squat. Use your core, glutes and hips to sweep the dumbbell up to your eyeline, then control the weight back between your legs again.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

Free weights like barbells and dumbbells are brilliant tools for building strength, power and muscle mass, burning calories, improving cardio fitness, developing coordination and balance and learning key technical lifts and skills.

Both are used in strength programs, cardio workouts, or strength and conditioning routines, and you can lift heavy with either, but you're more likely to save your barbells for maximal lifting, and for many people, dumbbells are more accessible for the home.

I try to program my clients using dumbbells for this reason until we need to work at a much heavier weight or develop a particular technique. I find this particularly beneficial for beginners; when using dumbbells, your weaker side or muscle groups have nowhere to hide — you will lift the weight or fail the lift, and this is a great way to see what areas need improvement or how your form is.

Dumbbell training can work muscles more evenly, and you can also exercise unilaterally (single-sided), which helps develop strength, balance and coordination, specifically in weaker areas that need focus. For example, I have weak rotator cuff muscles, and I really struggle to lift the same weights on my left and right sides. For that reason, I always use dumbbells for upper-body workouts, as using barbells would just mean my right side picking up the slack.

Another reason to love free weights is a more natural range of motion, which is a big tick for functional training. Where machines and barbells might restrict certain movement patterns, dumbbells don't. That said, you won't be able to load as heavily with dumbbells, and you'll also be limited by your grip strength at certain levels.

Bottom line

I recommend dumbbells for beginners new to weightlifting or those building a home gym in a small space.

Dumbbell training provides better range of motion than barbells and gym machines, and is an effective way to build strength, muscle and power. If you notice a significant difference in ability on one side versus another, work with dumbbells at the ability level of your weaker side and gradually increase the weight. Over time, leveling things up will help you avoid injury and pain associated with weak muscles, tightness, or poor posture.

I would aim for a few sets of weights, if you can, for your upper and lower body and core. Otherwise, a medium set is a great place to start, or invest in adjustable dumbbells if you want to have more options. Unilateral training means you'll only need to invest in one weight, which could save you some extra money.

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If you’ve ever hit pause on your fitness goals, you’re not alone. According to the Centers for Disease Control and Prevention, about 1 in 4 adults aged 65 and older get no physical activity or exercise beyond their daily routine. Life gets in the way, whether it’s an injury, a busy schedule, a health setback, or simply feeling unmotivated, and it can keep you from training for months or even years.

The good news is that you don't need a complicated program or heavy weights to start rebuilding strength. Studies show that resistance training helps older adults preserve muscle mass, protect bone density, and maintain the functional strength needed for common daily tasks like carrying groceries, climbing stairs, and getting up from a chair.

And when it comes to rebuilding strength after 65, a pair of dumbbells is one of the most accessible tools for the job. “After a long layoff, the goal isn’t to push hard; it’s to rebuild movement patterns and remind your muscles how to work under load,” says Amanda Capritto, CPT, a certified personal trainer with Garage Gym Reviews. “Starting with a few basic dumbbell exercises lets you rebuild strength gradually while keeping your joints and connective tissue safe.”

Here are four dumbbell exercises that Capritto recommends for rebuilding strength after a long break. If you’re new to working out, recovering from an injury, or managing any health conditions, check with your healthcare provider before starting any new fitness routine.

1. Goblet Squat

Goblet squats train the same movement pattern you use every time you stand up from a chair, couch, or toilet. Plus, holding the weight in front of your chest encourages good posture, which takes pressure off your lower back and helps you move through a controlled range of motion.

How to do it:

• Hold one dumbbell close to your chest with both hands.
• Stand with your feet shoulder-width apart.
• Sit your hips back and bend your knees.
• Lower only as far as feels comfortable.
• Keep your chest upright and your core engaged.
• Press through your feet to stand back up.
• Do two to three sets of 8 to 10 reps, resting for 60 to 90 seconds between sets.

2. Seated Shoulder Press

Pressing overhead keeps your shoulders mobile and strong, which helps make daily tasks like reaching into a cupboard, lifting a bag onto a shelf, or putting on a jacket easier. This exercise targets your shoulders, upper back, and triceps.

How to do it:

• Sit tall in a sturdy chair with a dumbbell in each hand at shoulder height.
• Keep your feet flat on the floor and your core engaged.
• Press the weights overhead without shrugging your shoulders.
• Pause for one to two seconds at the top of the movement.
• Lower them slowly back to shoulder height.
• Aim for two to three sets of 8 to 10 reps with a light, manageable weight that you can lift with proper form. Rest for 60 to 90 seconds between sets.

3. Dumbbell Chest Press

Chest presses build pushing strength in your chest, shoulders, and triceps, which are muscles you rely on for movements like pushing a door open or getting up off the floor. Research suggests that maintaining upper body strength supports independence and functional strength as you age.

How to do it:

• Lie on a bench or the floor with a dumbbell in each hand.
• Plant your feet flat and keep your lower back in a neutral position.
• Start with the weights near your chest, elbows bent.
• Press them straight up until your arms are extended.
• Lower them back down with control.
• Perform two to three sets of 8 to 12 reps, resting for 60 to 90 seconds between sets.

4. Farmer's Carry

Walking while holding weights challenges your core, shoulders, and forearms while improving posture and stability, all of which help with balance and fall prevention as you age. Farmer carries also enhance grip strength, which is linked to better overall health and longevity in older adults.

How to do it:

• Hold a dumbbell in each hand at your sides.
• Stand tall with your shoulders relaxed and your core braced.
• Walk at a comfortable pace while keeping your steps steady.
• Avoid leaning to one side or letting your shoulders round forward.
• Walk for 20 to 30 seconds.
• Repeat for two to three rounds, resting as needed between sets.

More from Tom's Guide

• I'm a personal trainer who works with clients over 50 — these are the 3 mobility exercises I never skip
• After 60, this is the 10-minute routine I use with my clients to stay strong, mobile and independent
• 'I’m a Pilates instructor, and I recommend these 5 core exercises to help older clients build strength and improve posture'

I’ve been doing more stretching in recent months, and not just because I feel a responsibility to practice what I preach. As the years roll by (and they seem to be picking up the pace), stretching becomes increasingly important for better flexibility and balance, and to relieve the pain caused by muscle and joint stiffness. It can also help prevent strains and muscle damage. We should all be stretching at least two or three times a week, if not daily.

Most of us think about our legs and back when it comes to maintaining flexibility and range of motion, but we often neglect our hips. One of the most effective stretches I have done to work this area is the 90/90 hip stretch, so when my editor challenged me to take on the shin box stretch for a week, I felt (once I found out what it was) supremely confident I could do so with little effort. I was, as I so often am with these challenges, effortlessly wrong. When will I learn? Next time. For sure.

What is the shin box stretch?

This dynamic movement targets both internal and external hip rotation. It also works the glutes and the core. The stretch is called the “shin box” because, in start position, your shins form a part of a sort-of box shape, if you squint and use your imagination. It is not, perhaps, the best-named move I have ever performed. Or attempted.

Internal and external hip mobility are crucial for daily activities, as well as sport, and are also important for lumbar spine stability. Given the prevalence of back pain in the US (at any given point, it affects about one quarter of adults), we should all be spending some time on this area.

How do I do it?

Use a mat for this stretch, as it can be hard on the knees, and make sure you have plenty of space.

• Begin by sitting on the mat, with your right leg bent in front of you at a 90-degree angle, with the outside of your leg on the mat (this achieves external rotation).
• Position your left leg on the mat behind you, at the same angle, and in internal rotation (the inside of your leg will be on the mat). You may not be able to achieve the 90-degree angle with one or both legs. Don’t worry about this; just get as close as you comfortably can.
• Face ahead and, with your core and glutes engaged, drive your hips forward to lift your upper body. At the top of the move, your weight will be on your knees, and you should feel a stretch at the front of your hips.
• Return to the start position with control, landing softly on the mat. Repeat five times.
• Keeping your feet in contact with the floor and, sitting tall, switch sides using a windshield-wiper motion so the inside of your right leg and the outside of your left leg are on the floor (you may need to use your arms to achieve this). Repeat the move five times from this position.

I did the shin box stretch every day for a week and this is what I learned

The main thing I learned is that I cannot do it properly. This was the first Tom’s Guide challenge in which I failed to reach a point where I was happy with my form and felt I had improved over the week. I found it extremely difficult to maintain an upright position or switch sides without using my hands to steady myself. With my right leg in external rotation, my torso leaned to the right (albeit slightly), and with my left leg in external rotation, I leaned to the left.

Oddly enough, given my less-than-ideal start position, I found it reasonably easy to rise up onto my knees and lower again, though I did not feel any pleasing stretch from this part of the move, and could not do it from the full 90-degree position. Also, I have rarely felt as clumsy as I did when I switched sides.

I tried this move at home (on a yoga mat), in the gym, and in a hotel room. I was never comfortable, but the extra space and carpeted floor in the hotel room did help… a little.

I don’t know why I found this move so troublesome. My partner, who regularly does yoga, did it with enviable ease, so perhaps I’m not as flexible or as strong through my core as I thought. By the end of the week, I was marginally less awkward, but the move did not sit well with me, nor I with it. Admittedly, I felt some looseness in my hips after my efforts but by no means enough to convince me I should add this one to my list of stretches.

Some moves work… some don’t

I go into all of these challenges with a positive attitude, if not “can-do”, then “will-do, eventually”. I always come away from them with useful information about my strength, flexibility or mobility, and sometimes I’m so impressed with a move that, years later, I still do it (for example, good mornings, a challenge I did in 2022). In a few cases, I’m not unhappy to end the challenge and, once in a rare while, the move simply does not work for me. Such was the case with the shin box stretch. You may find it does the job and becomes part of your stretching routine, but if you try it and it doesn’t appeal, or you’re not yet ready for it (this is considered an advanced move), then simply try something else.

If you want to work on your external hip rotation, try the frog stretch, the clamshell or the butterfly pose. For internal rotation, try the hip sleeper stretch or the half frog, and if you want to work on internal and external rotation at the same time, I highly recommend the 90/90 hip stretch mentioned above.

I would have far preferred to finish the week knowing I had mastered the move, or at least reached a degree of adequacy, but it wasn’t for me. And so, on to the next one. I will definitely be thinking outside the box.

More from Tom's Guide

• I'm a personal trainer who works with clients over 50 — these are the 3 mobility exercises I never skip
• After 60, this is the 10-minute routine I use with my clients to stay strong, mobile and independent
• 'I’m a Pilates instructor, and I recommend these 5 core exercises to help older clients build strength and improve posture'

Whether she's playing Abigail Whistler in "Blade: Trinity" or starring in the Amazon Prime thriller "The Better Sister," there's no denying Jessica Biel takes her training seriously, even while juggling Hollywood with life as a mom of two.

In fact, her personal trainer of more than 10 years, Ben Bruno, describes her as a "bona fide badass in the gym," and after watching the pair train together on Instagram, it's hard to disagree. Biel trains hard. Her workouts are refreshingly unfiltered and, above all, incredibly effective.

One routine that particularly caught my eye was her go-to full-body dumbbell complex. It's quick, brutal and, best of all, takes around 25 minutes from warm-up to finish.

If you've ever tried a dumbbell complex, you'll know they aren't pretty, but they’re effective, combining strength training with a serious cardiovascular challenge. As a busy mom of two and the proud owner of a pair of adjustable dumbbells, I couldn't resist giving it a go. Here's why, and what happened when I did.

What is Jessica Biel's dumbbell complex?

Rather than doing standard strength training or just training one muscle group at a time, Biel does a dumbbell complex. “The name makes it seem complicated, but it's actually really simple,” says Bruno.

“It's just four exercises done in succession without putting the dumbbells down, and those four moves cover the whole body and jack your heart rate up for some cardio. So, it's a great option for when you're short on time and energy.”

And it makes sense: you're moving from one exercise to the next without resting, so your muscles stay under constant tension while your heart rate continues to climb. The result is a workout that feels like a hybrid of strength training and cardio. Best of all, you only need a pair of dumbbells.

According to Bruno, Biel performs three to four rounds after a short warm-up. As for weight, she’ll start with 10lb dumbbells for the opening rounds, then progresses to 15lb, while Bruno occasionally encourages her to tackle the final round with 20lb dumbbells.

“We'll hit the weights about twice a week, sometimes three… and then she'll try to do some Pilates and cardio as well.”

Perform each exercise back-to-back without putting the dumbbells down, then rest for 60-90 seconds and repeat the sequence for three to four rounds.

1. Single-arm alternating shoulder press

Reps: 10 (5 each arm)

Benefits: The single-arm shoulder press strengthens your shoulders, triceps and upper back while forcing your core to work harder to keep your torso stable. Pressing one arm at a time also helps improve balance, coordination and shoulder stability.

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing forward.
• Brace your core and keep a slight bend in your knees.
• Press both dumbbells overhead so your arms are fully extended.
• Lower your right dumbbell back to shoulder height with control, then press it overhead again.
• Repeat on the opposite side and continue alternating until you've completed all your reps.

2. Alternating reverse lunge

Reps: 10 (5 each side)

Benefits: Reverse lunges are one of the best lower-body exercises for strengthening your glutes, quads and hamstrings while also challenging your balance, coordination and core stability.

Stepping backward places less stress on the knees than a forward lunge, making it a great option for many exercisers.

• Stand tall with your feet together, holding a dumbbell in each hand at shoulder height.
• Brace your core, then step your right foot backward into a lunge, lowering until both knees are bent to roughly 90 degrees and your back knee hovers just above the floor.
• Drive through your front heel to return to the starting position.
• Repeat on the opposite side.

3. Split stance row

Reps: 5 each leg

Benefits: Split stance rows strengthen your upper back, shoulders and arms while challenging your balance and core stability. The staggered stance forces your glutes, legs and core to work harder to keep you stable throughout the movement, making it a highly effective exercise for improving posture and balance.

• Stand with your feet about hip-width apart, holding a dumbbell in each hand.
• Step your left foot back into a split stance and hinge forward from your hips, keeping your back flat and chest lifted.
• Pull the dumbbells toward your lower ribs by driving your elbows backward and squeezing your shoulder blades together.
• Pause briefly, then lower the dumbbells back to the starting position.
• Complete all your reps and switch legs.

4. Single-leg RDL

Reps: 5 each leg

Benefits: The single-leg Romanian deadlift develops strength in your glutes, hamstrings and core while improving balance, coordination and hip stability. Training one leg at a time also helps identify and correct strength imbalances, making it an excellent exercise for building functional lower-body strength.

• Start in a split stance with most of your weight on your front leg. Keep a slight bend in both knees and use your back foot as a kickstand for balance.
• Brace your core, keep your hips and shoulders facing forward, then hinge at your hips by pushing them backward until you feel a stretch through your front hamstring and glute.
• Allow the dumbbells to travel down the front of your working leg, keeping them close to your body throughout the movement.
• Drive through your front foot to return to the starting position. Remember to switch sides.

Bottom line: What happened when I tried the workout

At first glance, four exercises don't sound like much, but by the end of the first round, and a total of 40 reps without putting the dumbbells down, I'd changed my mind.

Because there's no downtime between each move, my heart rate climbed surprisingly quickly, and my grip and forearms clung on for dear life. I also noticed that my shoulders were working continuously, while my legs, glutes and hamstrings were working from the lunges, single-leg Romanian deadlifts and also stabilizing my body during the split stance rows.

The clever part is that because each movement flows naturally into the next, there's next to no wasted time. Instead of changing equipment or resting between sets, you simply keep moving. By the third round I was breathing hard enough that it genuinely felt as though I'd squeezed both a weights workout and a cardio session into one.

One of the biggest barriers to strength training is finding the time, but this workout removes that excuse. In around 25 minutes, I'd trained my legs, back, shoulders, arms and core while also getting my heart rate high.

It's also incredibly easy to adapt. If you're new to dumbbell complexes, start with lighter weights and focus on mastering your technique. As you get stronger, gradually increase the load rather than rushing through the reps.

And while this routine alone won't build Jessica Biel's physique, it's easy to see why she keeps coming back to it. By combining compound exercises into a continuous sequence, it trains almost every major muscle group, with a particular emphasis on the glutes, shoulders and core.

It's also efficient, challenging and refreshingly uncomplicated, which are qualities that aren't always easy to find in celebrity workouts, which is exactly why I'll happily keep it in my weekly training routine.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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Not everyone can, or wants, to squat. It might be down to mobility, an injury, or a preference, but you perhaps want to build lower-body strength and work your hips, glutes, quads and hamstrings hard, without repeatedly bending your knees and moving up and down. You still can.

Enter a variation on the popular wall sit that I wish all my clients would do as they get older. It's low-impact, which is great news if your knees don't get on with front squats, back squats, or any other squat variation for that matter.

Below, I cover a few of the many benefits you can expect, plus the variation I love most. You don't need weights, but I like to use one of the best adjustable dumbbells.

Watch: Single-leg wall sit with dumbbell

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting this exercise, especially if you find it difficult to bend or kneel.

• Stand with your back against a wall so that your spine is supported from top to bottom. You can hold a weight if you'd like.
• Step your feet out in front of you, engage your core, then slide your butt down and lower into a squat position, pressing into the wall lightly.
• Lower until your thighs are at least parallel to the ground below, knees stacked over heels and hips aligned with knees.
• Stay here, or raise one leg into the air, keeping your hips level and square.
• If you're using a weight, rest it against the thigh of your supporting leg.
• Hold, then switch sides.

How long you stay here depends on your ability to hold the single-leg wall sit with good form. Try anything from 20 to 30 seconds and build. I recommend 3-4 sets.

What are the benefits?

Some people are blessed with healthy joints and may never decide to try the wall sit, but for others, it's a fantastic way to access a squat hold without the impact.

Wall sits, also known as wall squats, target your quads using isometric contraction, which builds strength without any movement, meaning the muscles aren't going through flexion or extension repeatedly. This exercise also activates the glutes, core, hips, hamstrings and calves.

Avoid letting your knees push too far over your ankles, as this will make it less effective on your quads and may put more pressure on your knees. Keep your core engaged and your weight in your heels, not in your toes. To stand, press back into your heels and slide your back up the wall until you are s

This bodyweight exercise is especially great for runners, those who are currently rehabbing an injury, or anyone building up to squats. By activating the slow-twitch muscle fibers, you’re helping build endurance with or without load, but it won’t help you grow your muscles (that would require overload), so if your goal is muscle growth, consider other squat alternatives.

Unlike a squat, where you have periods of work and rest, during a wall sit, you’re keeping your muscles under tension; this is known as time under tension. Try to keep your stomach braced and breathe expansively, drawing your ribcage outward to help engage your core, diaphragm and pelvic floor. You may get some trembling, which is completely normal.

Once you feel comfortable, lift a leg; this challenges balance and stability as your body must maintain the tall, upright position, and it will feel a lot harder as you place your weight into one side at a time, known as unilateral training.

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I've been working out at home for years now. It started (unsurprisingly) during the pandemic and, in the years since, I've rarely set foot inside a gym. It's not just about saving membership money, but I also don't have to wait around for the weights and equipment to be free.

One of the best changes I made was consolidating my weights into a single set of adjustable dumbbells. I mention this because the Ativafit adjustable dumbbell set I use every week are currently $60 off at Amazon, bringing their price down to $379. This gets you a pair of weights that range from 11lbs to 66lbs.

Back when I reviewed these dumbbells for Tom's Guide, I noted things like the textured handle and the easy-switch mechanism on these weights made using them a breeze. Nothing has changed in that regard, but they've definitely taken a beating in the intervening time (the pictures in this post are from when they were still pristine!). I've noticed the mechanism can occasionally get stuck, but a little WD-40 goes a long way.

The $60 price drop on this deal brings these dumbbells under the rival $399 SelectTech dumbbells from BowFlex that you'll see in our roundup of the best adjustable dumbbells.

If we do the math here, each dumbbell costs $189.50 and if you workout with them three times a week in a 31-day month, you're paying just over $14 per workout per dumbbell. Extend that out to a year and that cost-per-workout shrinks to $1.21 per dumbbell.

Part of the benefit of these dumbbells is the range. Going up to 66lbs means you should be able to use them for a considerable amount of time, even as you get stronger.

That being said, it's still a lot to pay up front. If you're in the market for a more affordable set, here's an alternative.

A more affordable alternative

These LifePro adjustable dumbbells don't go as heavy as the Ativafits, but they still have a pretty good range (5-25 lbs each) and the slider is quick to use. At $189 for the pair, you're paying $94.50 per 'bell.

As with the Avitafits, you'll get a plastic storage tray which isn't as premium as a proper rack or the raised tray you can get with some pairs of dumbbells. But they'll stop your floor from scratching and you probably won't be paying much attention to the tray while you're busy lifting!

Do you prefer the gym or have you made the switch to home workouts too? Let me know which you prefer and why in the comments below.

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Recently, I spoke with a friend of mine, and I was surprised to hear he dedicates almost a whole gym session to what he calls "Arms and Farms," which translates as arm and shoulder exercises and the farmer's carry.

It makes sense to work your shoulders and arms in one workout, and it's smart to pair this with the farmer's carry. Still, if you're short on time, you might want to focus on more muscle groups in one session using moves known as compound exercises (ones that work multiple muscles, like push-ups or squats). Thankfully, the farmer's carry, or farmer's walk, does that, as it works almost your entire body.

If I were rushing through my resistance training for the week, I would pick this exact exercise to work my upper and lower body and core muscles. Here's why, plus the benefits.

How to do the farmer's carry

• Stand with your feet hip-width apart and two kettlebells placed on either side of your feet. You could also use a trap bar, dumbbells, or similar.
• Bend your knees and lower into a squat, keep your chest lifted and the weight evenly distributed across your feet. Look ahead with a flat back
• Grip both kettlebells, engage your core and set your shoulders back and down
• Push through your heels to stand. Begin walking without leaning forward, backward or to one side.
• Contract as many muscles as possible and pull your shoulder blades together to prevent hunching. Stand tall as you walk while keeping a firm grip on the weights. 
• Try 2-3 sets or accumulate as much distance or time as possible against a time cap or rep target.

Why you should try the farmer's carry this week

The farmer’s carry works your shoulders and core hard, but it also works your legs, glutes, back, arms and chest. If you load heavy and walk slowly, you can tap more into strength, whereas opting for lighter, faster will raise your heart rate.

This is one of the most functional strength exercises out there because it closely mimics carrying something heavy, like your groceries, while walking. You can also scale the exercise to hold a weight overhead or to load one side at a time; the former will challenge your upper body and balance more, whereas single-sided loading tests anti-rotation and stability.

You could walk across flat ground, uphill or upstairs to work your lower body harder, or test endurance by walking for longer distances.

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As you get older, building stronger bones, joints and muscles becomes even more important; the farmer's carry contributes toward this using a process called bone loading, which means putting bones under stress (the good kind) to stimulate bone growth. Consistently performing weighted walking exercises like this will help prevent age-related injuries associated with falls or balance.

If you're a beginner, the exercise can be scaled to any difficulty, depending on your current fitness or posture. A very slight forward lean during uphill efforts can help engage your glutes, which will protect your lower back, but try to avoid excessive leaning, especially on flat ground.

You could choose free weights like kettlebells or dumbbells, or opt for groceries or filling water bottles if you don’t have access to weights. I know some of my clients like to use a trap bar with weights loaded on either side, as it helps them drive through their legs without straining the lower back so much.

Why not give this move a try and let us know how you get on in the comments.

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We love a poll at Tom's Guide, as it helps us to understand you (our readers) much better, so we can give you more (or less) of what you do (or don't) want.

One poll that recently caught my attention, featured below, asked readers: "Which fitness tracking metrics do you trust the least?" Here's what you said, and why you're definitely on the right track when strapping on one of the best fitness trackers for your workout.

Which fitness tracking metrics do you trust the least?

Here's the results of the top three:

• 1st place: 45%, calories burned
• 2nd place: 21%, heart rate
• 3rd place: 13%, distance

You guys are right to not trust the calorie burn totals on your fitness trackers, and here's a little more on why.

Why calorie burn isn't too accurate on fitness trackers

Calorie burn is very person-specific and varies depending on multiple factors, from lifestyle choices, sex, weight, activity levels, to genetics or health conditions. So before we get into it, if anyone online touts a high-calorie burn workout, I, as a trainer myself, would run a mile.

To test it out myself not long ago, I pressed play on a 500-calorie HIIT workout, and I wasn't even close to the target.

There are several ways to calculate the calories burned during a workout, which I'll briefly summarize below, but your best bet would be to get hooked up in a lab setting, where monitoring would be the gold standard.

• Calorie calculators: These use MET value charts to estimate how much energy a person could burn during different workouts, but these are standardized across the board.
• Fitness trackers and the best running watches: These track calorie burn by looking at your personal details (age and weight, for example), workout type and factors like heart rate, workout length and oxygen consumption. They’ll estimate VO2 max and expected energy expenditure.
• Chest strap heart rate monitors: I'd say these are your best bet for more accurate data. They look at the effort it takes for an individual to do a workout based on heart rate and assess calories you’re likely to burn. Most devices are still only an estimate, though some do better than others based on the wealth of data they have to crunch.

Ideally, you’ll need to find out your basal metabolic rate (BMR) — how many calories your body requires to get through the day — and total daily energy expenditure (TDEE), which refers to how many calories you expend outside of "dedicated" exercise bouts, to help determine likely calorie burn during the day.

There are methods to help you calculate BMR and TDEE, but, as mentioned, visiting a doctor, lab, or sports clinic will help you get more accurate BMR and body mass readings. I'd also recommend measuring your VO2 max and maximum heart rate.

Now, you could go through all of this to find out likely calorie burn, but if you, like me, enjoy training different ways, you're looking at a wide range of calorie burn depending on your activity. And, really, who cares?

Bottom line

I always tell my clients that calorie burn during workouts only determines a very small amount of overall energy expenditure and doesn't really tell you much about your health, fitness, or longevity.

Firstly, your diet moves the needle the most in terms of fat loss or muscle gain. And other areas of your fitness, recovery and health, like Heart Rate Variance (HRV), steps taken, sleep quality, stress, sedentary time and workout intensity, are much more important metrics to look at for your overall health and the likelihood of developing health conditions in the long term.

The best advice I can give is to use calorie burn as an estimate and focus attention on other goals — building strength, increasing muscle mass (which is more metabolically active) and, most importantly, feeling good during and after workouts.

Calorie burn should never really be the focus, so I'm glad to see Tom's Guide readers are wary!

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Running is hands-down one of my favorite cardio workouts. Whether I'm working on my VO2 max with a Norwegian 4x4 session or trying to slow things down with a gentle zone 2 jog, it's (usually) quick, efficient, and gets my heart pumping in seconds.

There's a lot of running gear I recommend, but running sneakers to me are the most important. Not only do they protect your knees from impact, but the best running shoes are also great for stability and support.

Now that the heatwave is behind us, it's perfect weather for outdoor running, so below I've rounded up my favorite running sneaker deals at Amazon. Whether you're team Asics or a diehard Saucony fan, here's what you can get right now.

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• Saucony Aura TR: was $75 now $54
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I run marathons for fun, and spend most of the day sitting down behind my desk, writing about how you shouldn’t spend hours sitting down for Tom’s Guide — if I didn’t have tight hips, I’d be superhuman.

A few years ago, when my sciatica was really bad, a physiotherapist told me to do the figure-four stretch every day to help relieve tight hips and target the piriformis — the deep hip rotator that sits directly over the sciatic nerve.

Since then, I’ve done the figure-four stretch every single day, and it’s changed my life for the better. Read on to find out more about this wonder stretch for tight hips.

How to do the figure-four stretch

The figure-four stretch, also known as the supine pigeon pose, is one of the most effective movements for opening the hips and relieving lower back tension. Here’s how to do it:

• Lie down on your exercise mat, with your knees bent and your feet flat on the floor.
• Take both legs up to a tabletop position, so they are both bent at 90 degrees, then cross your right ankle over your left thigh, just above the knee, forming a “figure four” shape.
• Keep your right foot flexed to protect your knee.
• Hold onto your left leg, interlocking your fingers behind your thigh.
• You should feel a stretch in your right glute and outer hip.
• Hold for 20 to 30 seconds, breathing deeply, then switch sides.

What are the form mistakes to look out for?

This is a gentle stretch, so if you feel any pain while holding it, stop and seek advice from a physiotherapist or PT. When holding the stretch, keep the crossed foot flexed to engage the muscles around the ankle and the knee, and protect the ligaments.

Keep your head and neck flat against the floor as you reach for your thigh. If you can’t reach without your head peeling off the floor, place a pillow or block under your head so that your neck stays neutral.

You also want to avoid your back arching in this move. Press your tailbone gently down as you hold the figure-four stretch — this will intensify the stretch into your hip, as well as protect your spine.

What are the benefits?

If, like me, you suffer from sciatica, this is one of the best stretches to add to your routine, as it targets the piriformis. This is a deep hip rotator that sits directly over the sciatic nerve. When it is tight, it can compress or irritate the nerve. The stretch lengthens this deep muscle and takes the pressure off the sciatic nerve.

If your glutes and hip rotators are tight, they can pull on your pelvis, straining your lower back muscles. By unlocking the hip muscles, you can relieve this tension. Plus, compared to stretches like pigeon pose, because you perform this one lying down on your back, you won’t put strain on your spine while stretching.

As well as helping you feel more comfortable, you’ll also be working on your overall hip mobility and range of motion during this stretch, which can help during squats, lunges, and deadlifts.

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Stretching your hips is a great way to boost short-term flexibility and relax muscles after a workout, but is it the best way to increase hip mobility or build hip strength in the long term? Unlikely.

When considering stretching versus mobility for your body, you'll need to decide what it is you want to gain from the practice. If you want to relax by holding a stretch to relieve muscle tightness, sure, you might add the best hip stretches to your cool-downs after all your hard work.

But if you want to get your hips moving more freely and your joints to feel more robust, mobility exercises could be your best bet.

Combining the two might work for you, but often, when speaking with clients, they'll mistake where they actually feel tight or limited during workouts, and it might be more to do with movement mechanics than the muscles themselves. And often enough, stretching only provides a short term benefit for tightness.

Mobility isn't sexy in the way that lifting heavy weights or running ultramarathons are. Still, these three moves, performed regularly, alongside a more complete mobility program, will help you continue doing what you love for longer. Give them a try.

Watch: 3 low-impact exercises you can try for hip mobility at home

Consistent mobility routines can be microdosed into your week, so don't feel pressured to spend 30 minutes or more on them. Ideally, you'll combine strength work with mobility drills, perhaps just using your bodyweight, or adding a set of resistance bands or ankle weights if you feel ready.

These tried-and-tested low-impact exercises can be performed at home using just one of the best yoga mats or exercise mats with padding. Dumbbells optional.

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting these exercises, especially if you find it difficult to get down on the floor.

• Up and overs: The dumbbell is entirely optional. If you use one, place it in front of you on a setting of your choice. Kneel on your left knee and extend your right leg away from you. Support your bodyweight with your left arm and place your right hand on your hip. With control, squeeze your glutes and lift your right leg up and over the dumbbell, tap the toes, then reverse the motion back over. Repeat for 6-8 reps per side x 2 sets.
• Standing circles: Again, the dumbbell is optional. Stand with your feet hip-width apart and hands on hips. Lift your right foot off the ground and begin circling it around the dumbbell in both directions. Avoid arching your back, pushing your hips forward, or twisting your body to one side. Repeat for 6-8 reps per side x 2 sets.
• Sumo squat taps: Stand with your feet wider than shoulder-width and (again, optional) place a dumbbell just behind you on a setting of your choice. Engage your core muscles, then send your hips back and lower into a deep squat, keeping your back straight and chest proud. Raise your arms as you lower down and try to tap the dumbbell with your butt. Pause, then drive upward to stand. Repeat for 6-8 reps per side x 2 sets.

What are the benefits?

Some people are blessed with healthy hips all through life. For others, it's a lifelong commitment to keeping them functioning.

Here are some benefits of these exercises.

Up and overs: Lifting your leg up and over an obstacle with one leg extended laterally challenges your gluteus medius muscles. These muscles help abduct the hip joint. You'll also feel a deep stretch along the inner thighs, or the adductors. I find this an effective stretchy opener, but it also teaches me to switch on my glutes and core to help lift my leg with control, so try to move slowly in both directions. If you experience cramping, see if bending your knee a little helps. You could also hold a dumbbell to your leg or wear ankle weights to progress this exercise.

Standing circles: Circling out the hips is a popular way to warm up the joints and muscles before exercise, but how often do you measure the distance your leg travels? You could use anything here, but moving your leg in more expansive circles in both directions will challenge your balance and stability and keep your movements consistent. Play around with it and see if you can close your eyes, too.

Sumo squats: Not an obvious choice for hip mobility, but the wide stance engages your gluteus medius muscles and stretches the groin and adductors; you'll also notice you can drop a little deeper into the squat. Focus on lifting your chest and drawing your butt down. This is a great exercise for building lower-body strength, so take a moment to pause at the bottom and drive upward with power. See if you can hold a weight overhead or to your chest as a progression. You could also use a small dumbbell and challenge your squat depth.

The more you move throughout the day, the better, as any movement you can accumulate will contribute toward overall energy expenditure and prevent prolonged sedentary time, a key cause of muscle weakness, poor posture and imbalance.

I like to add bands or very light weights to mobility exercises so that I combine movement, strength and control. This type of movement is also great for fascia, ligaments and joints; however, I would always recommend focusing on consistency and the basics first, as the progressions can come later.

Control is essential, so prioritize your form and range of motion (how far you move into the exercises and your speed). Give these a try, and let us know how you get on in the comments.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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Garmin has officially entered the screen-free fitness tracker/band wars with the debut of the new Garmin Cirqa, a $199, subscription-free wearable with haptic feedback, up to ten days of battery, and a single button.

I’ve been wearing the Cirqa for just a few hours, but I can already say with some certainty that both Google/Fitbit and Whoop should be a bit worried. While the $99 Fitbit Air is aimed at enthusiasts and the subscription-only Whoop 5.0 is geared more toward serious and pro athletes, the Garmin Cirqa seems to strike a delightful balance between the two, in terms of features, cost, and specs.

Here are the five biggest things you should know about the Garmin Cirqa based on my hands-on experience, including why it just might make my list of the best fitness trackers in 2026.

Garmin Cirqa: Cheat sheet

• Price: $199 with core feature subscription-free; the optional Garmin Connect+ plan is $6.99 a month or $69.99 a year
• Design: Screen-free, the Cirqa is a lightweight, plastic fitness tracker with a single button, haptic feedback, and... that's it; it's bigger and heavier than the Fitbit Air but smaller and lighter than the Whoop 5.0
• Health features: Comprehensive sleep reports, women's health tracking (with support for the Natural Cycles app), 24/7 heart rate monitoring, Sp02 readings, jet lag advisor
• Fitness features: Supports 80+ workout types with support for auto-workout tracking for popular exercises; users can manually start and stop a workout using the physical button
• Battery life: Garmin promises up to ten days per charge, a little less than the Whoop 5.0 (14 days) but more than the Fitbit Air (7 days)

Garmin Cirqa: Versus competition

1. Garmin Cirqa: Cheaper than the Whoop but more than the Fitbit Air

Priced at $199 via Garmin direct, the Garmin Cirqa is twice the cost of the $99 Fitbit Air, but still pretty affordable (for a Garmin). However, unlike Google, which sells additional Fitbit Air straps starting at $34.99, accessory straps for the Garmin Cirqa start at $49.99.

2. Garmin Cirqa: No subscription required

Similar to the Fitbit Air, the Garmin Cirqa is a one-and-done affair in terms of cost. Once you have it, all of the core health and fitness features are yours to use without the need to pon subscription.

However, for added insights and training advice, Garmin offers the Connect+ plan for $6.99 monthly or $69.99 annually. That's a better value than the Google Health Premium plan for the Fitbit Air, which will set you back $9.99 a month or $99 a year.

Whoop takes a different approach to pricing, where users get the device itself on the house but pay a much higher annual subscription cost ranging from $199 to $359 depending on the tier.

3. Garmin Cirqa: Bigger than the Air but still light and comfy

The Garmin Cirqa is bigger and heavier than the Fitbit Air, with a noticeably wider strap (24 mm vs 18 mm). Compared to the Whoop 5.0, it's roughly the same shape and size, but a whole lot lighter.

The Garmin Cirqa fabric strap is a tad scratchy for my liking, based on first impressions, but I am hoping it will soften a bit over time. Like the Whoop 5.0 and Fitbit Air, the device itself — a plastic case with a sensor array, status lamp and single button — is protected by the strap.

Unlike the Fitbit Air, swapping one strap for another on the Garmin Cirqa is a pain in the butt. I had to use a dedicated watch spring bar tool to get the job done. The spring bars are also an oddly thin length, limiting third-party strap options.

4. Garmin Cirqa: No GPS, but lots of holistic insights and tracking modes

Garmin smartwatches and wearables offer some of the most comprehensive, subscription-free sleep insights around. And even though the Cirqa is not FDA-approved to detect potential signs of sleep apnea, it does monitor your breathing while you snooze, along with your heart rate, body temperature, and movement.

Users are greeted each morning with a numeric sleep score out of 100, along with detailed insights into sleep cycles, disturbances, and more. The Cirqa also boasts a skin temperature sensor, which is used for both women's health tracking and early illness detection.

In terms of fitness tracking, the Cirqa supports over 80 common workout types, including winter sports, team sports, and common gym workouts. Users can pre-program up to ten of their favorite activities for quick access in the Garmin Connect app.

Unlike the Fitbit Air or Whoop 5.0, manually starting a workout with the Cirqa doesn't require a trip to the app. Users can start and stop workout tracking with a press of the device's only button. Haptic feedback confirms when your efforts start and finish. You can additionally schedule vibration-based alarms in the companion app.

5. Garmin Cirqa: Ten days of battery

Garmin says the Cirqa's battery should last up to ten days per charge, which puts its longevity squarely between the Fitbit Air at seven days and the Whoop 5.0 at 14 days.

With my official battery test underway, we should know soon whether or not the Cirqa lives up to its ten-day rating. Oh, and it uses the same exact charging cable as every other modern Garmin watch, something I love to see.

Garmin Cirqa: Outlook

As noted in the title, the Garmin Cirqa seemingly strikes a compelling balance between the entry-level Fitbit Air and the pro-level Whoop 5.0. Like the Fitbit Air, it's reasonably priced and doesn't require a subscription. It's not quite as small or light as the Air, but it does have better battery life.

Like the Whoop 5.0, the Garmin Cirqa should easily last for over a week per charge, while delivering heady fitness, sleep, and workout recovery insights that go beyond what the Fitbit Air provides.

Stay tuned for my full review of the Garmin Cirqa screen-less fitness tracker. In the meantime, what are your thoughts on Garmin's latest wearable? Let me know in the comments below.

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Samsung’s annual summer Galaxy Unpacked event came and went without any mention of a Samsung Galaxy Ring 2. However, there was one important smart ring announcement: The current Samsung Galaxy Ring is getting a cool new health feature.

Slated for a fall roll-out, the Samsung Galaxy Ring is set to become the world’s first smart ring with FDA-cleared sleep apnea detection. Here’s everything you need to know.

Samsung Galaxy Ring is getting FDA-cleared sleep apnea detection

While other smart rings, like the Ringconn Gen 2, have sleep apnea alerts, the feature isn’t FDA-cleared. Meanwhile, the Oura Ring 5 — one of the best smart rings of 2026 right alongside the Galaxy Ring — also doesn’t support FDA-cleared sleep apnea detection, though it does screen for breathing disturbances, which can be a sign of the condition.

Similar to the Galaxy Watch 7, Galaxy Watch 8, Galaxy Watch 9, and Ultra series, sleep apnea detection on the Galaxy Ring will likely require a few nights to calibrate before it’s ready for action. If signs of sleep apnea are detected, users will receive an alert in their morning report with guidance on seeking further medical review.

Sleep apnea notably impacts millions of adults, but often goes undiagnosed. Long-term, the condition can lead to cardiovascular issues.

New Galaxy Watches and smart glasses, too

In other wearables news, in addition to the Galaxy Ring sleep apnea announcement, Samsung also unveiled the latest Samsung Galaxy Watch 9, Galaxy Watch Ultra 2, and a sleek pair of Samsung Galaxy smart glasses.

Better yet, Galaxy Watch owners will be able to control the smart specs using gesture controls when they officially launch later this year. That said, Samsung didn’t mention whether or not users can similarly use the Galaxy Ring.

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Surprise! Skechers are on sale with up to 52% off at Amazon right now. If you need a new pair to help you get through the summer season, there are plenty of options at great prices.

One of my favorites right now is the Skechers Expected Avillo Relaxed-Fit Slip-On Loafer on sale from $38. This style is easy to slip on, and the neutral color goes with pretty much everything!

Note: Prices vary depending on the size and color you choose — check out any different color options available in your size to find the best deals. For more deals and personal recommendations, make sure to check out the Tom's Guide Savings Squad homepage and our back to school deals guide.

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I'm guilty of skipping certain exercises just like the next person, regardless of my job in the fitness industry. But I actually really regret not being more consistent with this particular one sooner.

Now that it has found its way back to me through the sneaky route of Pilates, I've been turning back to the OG strength exercise once again to build strong, powerful glutes and hips at home and in the gym.

Pilates will teach you variations of this, but it has spanned the fitness industry more generally for a long time, and can be found in many strength programs. I imagine it will never lose popularity.

Intrigued? Here's the move, plus the benefits. And all you need is a weight and a bench or similar.

How to do single-leg weighted hip thrusts

I see this move butchered often, but there are several ways to tidy up your form to maximize glute activation while protecting your back. You'll also need to overload your glutes to build strength and muscle gradually, so if you want to notice a difference in your butt, you'll need to increase the volume of your training over time.

My best advice is to slowly add load, adjust your reps, or play around with a slower tempo.

The payoff is more protection for your back, better hip stability and a strong lower body. Plus, who doesn't love sculpted, powerful glutes?

• Start with your back against a workout bench or similar, roughly aligned at the shoulder blades or bra line. You can support your elbows on the bench to begin with if you want
• Bend your knees and plant your feet flat on the ground, hip-width apart, creating a tabletop position with your legs
• Brace your stomach. If you want, hold a weight at the hip of your "standing" leg
• Raise the opposite leg out in front of you. Keeping your gaze ahead and chin tucked, lower your butt down toward the bench behind you
• Pause at the bottom, then drive through your supportive leg and squeeze the glutes as you press your hips toward the ceiling. You're looking for a straight line from knee to hip. Keep your ribs tucked and gaze forward
• Repeat for slow, controlled and powerful reps, then switch sides.
• 3-4 sets, 8-10 reps per side.

Common mistakes include:

• Thrusting too high: I often see people arcing upward so that the chest and gaze face the ceiling rather than straight ahead. Instead, draw your pelvis and ribcage together to keep your torso tight; send your gaze and chest ahead and give your glutes a good squeeze as you tuck your chin.
• Rotation: With the single-leg variation, you're working unilaterally, which means strengthening one side of the body at a time. You're also testing balance and stability, working your core to prevent rotation. Try to keep your hips square and drive through your planted foot, bending the knee of the lifted leg if it helps.
• Weight placement: You can load your weight on your thigh or hip, but try to avoid your stomach. I choose the upper thigh of the supporting leg.

I can't stress enough how much looking ahead will help to draw your ribs down and avoid rib flare. This will also help you engage your abdominals properly, which is crucial during this exercise. By arcing your torso up toward the ceiling, you run the risk of hyperextending your spine, which could lead to injury and reduce glute activation.

You want all that action in your hips, glutes and core, after all. Think about tucking everything in and drawing your navel toward your spine. Imagine you have an egg between your chin and chest and scoop your hips up as you squeeze.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

Why I regret ignoring single-leg hip thrusts

This move is a masterclass in developing your glutes, and if you, like me, struggle to engage your glutes during leg day workouts, or you find that one side fires up better than the other, the single-leg variation will be your new gym bestie.

I like to lock in and load up on one side at a time to help me with any imbalances, and this strength exercise allows me to do that without sacrificing my form or weights.

I neglected this move for too long, and reintroducing it to my weekly routine has genuinely strengthened up my lazy glutes after years of neglecting them. Alongside Bulgarian split squats, my glutes and lower back have never felt better.

Give them a try, and let us know how you get on in the comments.

More from Tom's Guide

• I teach people to be more mobile in their 60s and 70s: 3 low-impact exercises you should start with
• Forget burpees —the 'Pilates burpee' is beginner-friendly and low-impact (and you’ll love it)
• A yoga instructor says this is the 5-minute yoga routine you need for strong and mobile hips and core muscles

Unless you're training for your next marathon or your doctor has very specific concerns about your health, you're going to take some convincing about whether or not the Withings BodyScan 2 is for you.

At $599 / £495, it's an expensive contender for our list of the best smart scales. But if you're prepared to invest in it, the BodyScan 2 can become an at-home laboratory for monitoring almost every aspect of your day-to-day health and fitness.

The BodyScan 2 takes measurements its predecessor offered (things like body fat, muscle, basal metabolic rate, and water mass) and turbocharges them. You can drill down into a total of 60 different biomarkers subdivided into various categories and track their changes across time.

The BodyScan 2 is also, to my knowledge, the first smart scale to spot signs of potential hypertension. And while it's not meant as a diagnostic tool to replace a professional physician, there's a very real chance it could become a life-saving feature in some circumstances.

In fact, the amount of data on offer can be dizzying. Do you really need to know that your skeletal muscle mass is 44.7% or that you have a nerve response score of 75? Or, perhaps more accurately, do you need to know these metrics when alternatives like the Garmin Index S2 or Withings' own Body Comp will give you enough actionable information for less than half the price?

And if you want to unlock the full functionality of the Withings BodyScan 2, you're going to want to pair it with one of the best fitness trackers or an Apple or Garmin smartwatch, as well as sign up for the $99-per-year subscription.

What you get in return is probably the most accomplished and inclusive at-home health device on the market right now. So let's break down exactly what it offers and whether or not you need it in this full review.

Withings BodyScan 2: Cheat sheet

• Who is it for? Anyone who wants the most granular health information, a centralized hub for a multitude of different devices, and doesn't mind spending big to get it.
• What does it do well? Measures a dizzying array of health metrics (with more to come) in an effort to inspire lifestyle changes to increase longevity.
• What are its weaknesses? Not all features are live yet, and some features are locked behind the Withings+ subscription tier.
• What should you use it for? Training to hit a very specific goal or to manage long-term health issues like diabetes.

Withings BodyScan 2: Specs

Withings BodyScan 2: Price & availability

The Withings BodyScan 2 is available to buy directly from withings.com in the United States for $599.95. Other retailers, such as Amazon, are likely to stock the scale in the future, too.

Over in the U.K, the BodyScan 2 is available for £449.95 directly from withings.com, and will be available from select retailers like Amazon, Boots, and Currys in due course.

Like other Withings products, you can purchase a Withings+ subscription alongside it. You'll get the first three months for free, then you're looking at $99/£89 per year. The BodyScan 2 comes with a two-year warranty.

Withings BodyScan 2 review: Design & display

The Withings BodyScan 2 is constructed with a sleek tempered glass design, weighs 4.8 kg / 10 lbs and features a retractable handle that magnetically attaches to the top of the scale when you're not using it to take a measurement.

The company has moved the bright LCD display from the scale — where it was on the original Body Scan — to the handle. This makes it much easier to read as it guides you through its various measurements.

On the underside of the handle are two stainless steel electrodes that work in conjunction with the eight Indium Tin Oxide (ITO) electrodes in the glass plate taking your measurements.

The handle itself is attached via a fabric cord, and beneath the LCD are two indentations containing sensors where your thumbs naturally rest.

The platform measures 135 x 140 x 2 inches (342 x 356 x 5 cm), so even if you have big feet, you should be able to stand on it comfortably. Markings on the glass (the eight horizontal lines correspond to the electrodes) help you position your feet correctly, and the weight limit goes up to 440 pounds (200kg).

Running along the base of the scale are two non-stick, rubberized strips that keep it from wobbling and also won't mark your floor. Like any scale, the BodyScan 2 isn't suitable for carpeted floors.

Around the back is the power button, which also lets you change the units of the scale from lbs to kg depending on your preference. Next to the button is a single USB-C port that charges the scale's internal battery. Withings says the BodySmart 2 will run for an entire year on a single battery charge.

I have to say this looks and feels like a premium piece of consumer technology, but it's not immune to smudging and flakes of dust that get left behind on the glass. Withings recommends that users clean the glass plate and handle electrodes before every weigh-in with a cloth dampened with warm water.

Withings BodyScan 2 review: Getting started

Getting started with the BodyScan 2 is an extremely simple process: you start up the scales by holding the power button for three seconds and pair it with the Withings app (available on iOS and Android) via a code displayed on the LCD screen.

The scale will also connect to your Wi-Fi network for a more seamless link and to keep itself updated when necessary. That Wi-Fi connection also means it can upload your data directly to the Withings cloud servers immediately after you step off. You won't need to always have your phone nearby and connected via Bluetooth to see the results.

You can add up to eight users on the scale, which can include child profiles for members of your family under 16. Once the primary account holder is up and running, they can share an invite (or show a QR code) to another family member who can then complete their own setup and measurements while keeping their health data separate.

Child profiles must be managed by the account holder and omit certain measurements like body composition, vascular age and ECG.

When you're actually standing on the scale and gripping the handle, you get a small graphic on the LCD screen — a small yellow circle that lights green within a larger one — to help you position yourself.

Before you dive in and start taking measurements, you're going to want to link the Withings BodyScan 2 to any other fitness trackers or health apps you may use. That's because although the scale pulls in a ton of data on its own, it can leverage all the information from the best Apple Watches or the best Garmin watches to become a one-stop shop for your daily, weekly, or monthly health tracking.

Withings BodyScan 2 review: Weigh-in, app and features

Stepping onto the scale and pulling up the handle will cause the BodyScan 2 to automatically recognize you and begin running you through the "longevity assessment." That's right, the buzzword around the BodyScan 2 isn't "health," "wellness," "vitality" — it's longevity.

Over the course of the 90-second weigh-in, the LCD takes you through a variety of tests, including weight, body composition, a medical-grade 6-lead ECG and your nerve response.

All contain handy traffic light-style graphics and, in the case of the ECG and nerve response test, a countdown timer. These top-level measurements are just the tip of the longevity iceberg. Once they're fed through to the app, you can start digging into the data even further.

For instance, the ECG measures arterial stiffness and cardiac output (basically your heart's ability to pump blood to your organs) as well as any irregular heart rhythms. The former gives you a "Vascular Age" while the latter is on the lookout for a possible hypertension alert.

Hypertension, caused by high blood pressure, is a leading cause of strokes and, according to the CDC, can affect nearly half (45%) of Americans. Withings is quick to recommend that any hypertension alerts from the scales are confirmed with a clinically validated blood pressure monitor and consultation with a healthcare professional.

I'm a committed runner and non-smoker who just cracked 40 years on the planet, so it's nice to see that after five measurements my vascular age settled in at 37. My sinus rhythm, heart rate and oxygen saturation are all healthy, with a nice big green tick next to them in the Withings app.

But here's what I mean about deep-diving: beyond those stats, I can see my heart responsiveness (how quickly it starts pumping after receiving the electrical signal to beat) could be improved, while its efficiency (how long the main chamber spends actively pushing blood out with each beat) is within the expected range for my age.

This granularity is great — but I'm a writer, not an athlete. It may not be so for you, but for me these are bells and whistles I can do without in exchange for a lower price.

Many people will be interested in a set of smart scales for the body composition feature. This tells you how much of your body is muscle and how much is fat. Withings makes this really easy to see with a 3D body silhouette, giving a precise breakdown and letting you toggle between fat and muscle.

This kind of feedback is great for constructing a tailored fitness plan. Perhaps you regularly play tennis right-handed and, as a result, you're neglecting the biceps and triceps on your left arm. Or maybe you ignore leg day a little too often — the BodyScan 2 will confirm this for you.

The BodyScan 2 uses a proprietary 13-frequency Bioimpedance Spectroscopy (BIS) system to deliver independent fat mass and muscle mass readings for each of the six body segments: right arm, left arm, trunk, right leg, left leg, and core. To get back to that "longevity" buzzword again, everyone knows that muscle mass begins to decrease with age, so Withings hopes this will help you keep tabs on that and adjust accordingly.

In practice, over five measurements, I saw my body fat percentage vary between 6.8% and 8.7% (I expect this to settle down with future measurements) while my muscle mass oscillated between 88.6% and 86.7%. Meanwhile, my BMI, skeletal muscle mass and water mass are all good — green ticks all around.

My feeling is that it's still too early (five measurements over the course of two weeks) to really put hard faith in these numbers as it stands. I will continue to track the metrics over the next few months and update this review as appropriate.

One cool feature (unfortunately locked behind the Withings+ subscription) is called BodyPath, and this allows you to set a weight loss/gain goal and have the scales guide you towards it. You can log meals (calories consumed) and workouts (calories burned) to help you see your progress mapped out on a graph. As I said, if you want to go granular, these are the smart scales for you.

To list all the features available here would take days, but Withings has seemingly thought of everything: you can log your mood in a health journal, add notes to your logged workouts and share access to your Withings Health Record with your doctor or healthcare professional at your next checkup.

Finally, there's also an AI-powered health assistant that will crunch all the data for you and talk to you about your overall health and longevity.

Withings BodyScan 2 review: Compatibility and limitations

As I've already alluded to, the Withings app will go far beyond just what the BodyScan 2 can pull in for you. In fact, it supports over 100 compatible third-party apps like Apple Health, Google Fit, Strava and MyFitnessPal. The BodyScan 2 can't, after all, measure the number of steps you've taken in a day or how much you slept last night.

Furthermore, the Withings ecosystem is a deep and expensive rabbit hole you can fall very far down if you're inclined to. The company offers a sleep mat that slips under your pillow, a blood pressure arm cuff and even a toilet-mounted sensor that picks up biomarkers from your pee.

The point I'm trying to make here is that while the BodyScan 2 is a powerhouse health tracking device and the most informative I've ever used, it's also not the complete package some people may be hoping for, considering the asking price.

Meanwhile, the $99-per-year Withings+ subscription is another factor you'll want to consider if you want to unlock advanced metrics like predictive "Health Trajectory" scores, the BodyPath feature I mentioned earlier and remote cardiologist reviews of your ECG scans.

Not every feature is also available on the BodyScan 2 right now. During my testing, the Glucose Resilience and Diabetes Risk Score measurements weren't accessible. These features, like the hypertension alerts, could be worth the price of admission alone for anyone concerned about or managing diabetes.

I obviously wasn't able to test them, but according to Withings, Glucose Resilience uses two independent signals (nerve health measured via Electrodermal Skin Conductance and visceral fat levels) to see how "your daily habits shape your metabolic wellness over time, so you can make informed lifestyle choices."

When I pressed the company on when this feature will arrive, I was told it "will roll out in the Withings+ app before the end of 2026."

Withings says the Diabetes Risk Score is a medical feature currently going through European regulatory clearance to — as you'd expect — give users a score of their risk of developing type 2 diabetes.

Again, the CDC estimates that around 11 million Americans are currently suffering from undiagnosed type 2 diabetes. And nearly 80% of people with prediabetes are unaware they have it. The condition can remain symptom-free for nine to 12 years before progressing to type 2 diabetes.

Acting at the reversible stage cuts the risk of developing the disease by more than half, so having a piece of tech like this in your home could, quite literally, save your life. It's just a shame that Withings couldn't have this feature ready to go at launch, but I understand that clearing regulations can take a whole lot of time.

Withings BodyScan 2 review: Verdict

My thoughts on the Withings BodyScan 2 after the best part of two weeks testing it are easy to quantify. I love the number of features, the depth of analysis and the intuitive companion app that works with tons of other health services.

At the same time, I'm not blind to the amount of money you'll need to invest in other wearables, Withings products and a subscription fee to get the most out of it.

The BodyScan 2 is clearly the best premium smart scale out there when it comes to those who value health above all else. I'm thinking of pro (or semi-pro) athletes, personal trainers and those who need to manage an ongoing health condition. Specifically, having ready access to early hypertension or diabetes alerts could genuinely help save someone's life.

Of course, anyone who just needs a casual steer on their body fat percentage would be best advised to pick up a cheaper alternative, like Withings' own Body Comp. It's less than half the price of the BodyScan 2 and still lets you tap into the excellent Withings Health app.

Alternatively, the Wyze Scale X will use bioelectrical impedance analysis (BIA) to give you body fat percentage and bone mass for less than fifty bucks. You can pair that with one of the best fitness trackers for around $100, and you're off to the races with your wallet still intact.

But that shouldn't diminish the fact that Withings has built a verifiable health laboratory with this product. The BodyScan 2 is easily the most comprehensive piece of health tech I've used, even with some of its features yet to land. I'll continue to test it over the coming months and will update this review with any relevant findings.

When it comes to sculpting a strong and stable core, you’ll probably start with endless crunches and sit-ups, but this isn’t actually the secret to functional full-torso strength. Instead, grabbing a weight and focusing on full-body functional exercises can help target the essential muscles that stabilize the spine.

Core strength is essential at any age, but if you’re looking for a quick workout to build strength, you’ve landed in the right place. Grab one of the best kettlebells and give the following workout, devised by functional fitness coach Jenna Collins, a try.

As a reminder, if you’re currently pregnant or postpartum, a complete beginner, or recovering from an injury, this might not be the right workout for you and your body. Always seek personalized advice from a qualified professional before trying something new.

What is the workout?

All you’ll need for this workout is one heavy kettlebell. Remember, the right weight for you will feel challenging, but not impossible by the final few reps. If at any time you feel the weight is compromising your form, it’s too heavy, so drop down to a lighter weight.

• Overhead knee-ups: This exercise is a full-body stability movement. You’ll be building dynamic core anti-rotation as you drive one knee, then the other, up towards your torso. Keep your core tight throughout, thinking about sucking your belly button into your spine, or bracing your midsection, as if you were preparing to be punched.
• Overhead crossover crunch: This exercise targets the internal and external obliques as you twist from side to side. Keep your core engaged, and rotate your entire torso to one side, then the other, moving slowly and with control.
• Alternating twist and squat: This exercise adds a lower-body squat to a full-body exercise. Once you’ve mastered the move, twisting and lowering the kettlebell to the floor, try to speed up, making this more dynamic.
• Oblique overhead reach: For this exercise, think about using your obliques (the muscles that run along the side of your torso) to crunch the weight down and stand back up. At the same time, reach your opposite arm above your head. Complete all of your reps on one side, then switch to the other.
• Around the world: This dynamic core stabilization exercise forces your torso to constantly fight the changing momentum and rotational pull of the weight. Think about keeping your core engaged, and avoid letting your hips sway as the weight moves around your body.

Collins doesn’t share rep recommendations for the exercises, but start with 40 seconds on each exercise, followed by a 20-second rest, and repeat the circuit twice for a 10-minute core workout.

For the oblique overhead reach and the around-the-world, switch the side you’re working on or the direction you’re moving the kettlebell halfway through.

What are the benefits?

While exercises like sit-ups and crunches isolate the outer abdominal muscles, they can put pressure on the lumbar spine as you flex forward. The primary job of the core in your daily life doesn’t involve this flexing movement — think about exercises like carrying a heavy bag of groceries or lifting something heavy from a shelf; you’re using your core, but your core is resisting flexion to protect your spine.

Doing functional exercises like these forces your deep core to work against the weight, building stability that translates to real-world strength. This means you’re less likely to get injured when doing everyday tasks like carrying something heavy.

You’ll also be working all of the elements of your core, including the deep transverse adbominis, the internal and external obliques, the erector spinae, the glutes and the pelvic floor.

Recruiting the entire core cylinder trains you to brace and engage during other physical exercises, plus you’ll burn more calories doing full-body kettlebell moves like these, so if weight loss and sculpting visible abs are your goal, this is the best place to start.

Remember that visible abs are the result of a low body fat percentage, so focus on your diet and overall fitness as well as ab workouts, and strap one of the best fitness trackers to your wrist to keep track of your goals.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

More from Tom's Guide

• I'm a personal trainer who works with clients over 50 — these are the 3 mobility exercises I never skip
• After 60, this is the 10-minute routine I use with my clients to stay strong, mobile and independent
• 'I’m a Pilates instructor, and I recommend these 5 core exercises to help older clients build strength and improve posture'

Some of the most popular Asics running shoes are seeing discounts right now! If you want to make the most of the summer running season, there's still time to do so — and you can save a bunch while you do it.

Amazon's current sale has up to 54% off a range of Asics sneakers. One of the most popular options right now is the Gel-Nimbus 27 on sale from $109. We checked them out in our Asics Gel-Nimbus 27 review and said it's "a highly comfortable running shoe that makes cruising through long and easy runs more enjoyable."

Note: Prices can vary depending on the size and color you choose. Check out any different color options in your size to find the best deals.

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Even here in Britain, curtsying has largely gone the same way as bowing and tugging the forelock, which is to say you don’t see it happen all that often, though that perhaps speaks more to the circles I run in than wider trends.

However, even though I rarely have the opportunity or inclination to show respect to my social betters, I have been doing a lot of curtsying of late, because the curtsy lunge has become a fixture in my leg workouts.

It’s fully replaced the regular reverse lunge, in fact, because I find the curtsy lunge brings unique benefits you don’t get from the standard move, in particular, providing more of a challenge to the hips and my core stability.

How to do the curtsy lunge

You can do the curtsy lunge without any equipment, and it’s probably wise to start by doing the move using your bodyweight only, but it’s also easy to incorporate any kind of free weight to make the exercise harder.

1. Stand with your feet shoulder-width apart.
2. Step your left foot back and behind your right leg and bend both knees to lower into a lunge, keeping your torso upright.
3. Lower until your right thigh is parallel to the floor, keeping your core engaged to maintain your balance.
4. Push through your right foot to drive back up to a standing position.
5. You can alternate reps on each leg, or do them all on one side before switching.

Throughout the move, keep both feet pointing forwards and keep your hips square and facing forward, rather than twisting when you step back into the curtsy lunge.

If you’re struggling to maintain your balance, make sure that you’re not stepping too far out to the side with your back foot. If you feel like you're getting knee pain from the move, stop and get your form checked out by a trainer.

To add weight, you can hold a dumbbell or kettlebell in each hand by your sides, or one weight in both hands in front of your chest. I use a single 33lb dumbbell myself and do eight reps on each side during my workouts.

Why I prefer the curtsy lunge to the reverse lunge

Despite the fact that almost all of my strength training is geared toward supporting my main sport of running, I’ve never really been a fan of lunges.

While I include squats, deadlifts and calf raises in most of my workouts, lunges were never a move I really enjoyed or found very effective until I started doing the curtsy lunge.

It focuses on similar areas to the standard reverse lunge, like your quads, glutes and hamstrings, but puts more focus on the outer glutes and hamstrings and really engages the hip adductors — muscles on the insides of your thighs.

This focus on the hips and glutes is valuable for me as they are areas I’m also looking to strengthen during marathon training, and the lateral movement in the exercises is also useful, because it takes me out of the forward-back, up-down planes of movement I spend most of my time in during runs and workouts.

I’m also a big fan of the extra challenge the curtsy lunge provides for my core stability, because holding the torso upright and maintaining balance while stepping back and out to the side is difficult, especially when holding a weight by my chest.

There’s no magic to the move, but it’s definitely one that I think provides a lot of bang for my buck during workouts, and as someone keen to get a lot from a few short strength sessions each week, the curtsy lunge is a great move to have in my routine.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

More from Tom's Guide

• I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40
• According to a personal trainer, this exercise is 100 times more effective than crunches. I tried it and was humbled
• I teach people over 50 to be mobile: 3 low-impact moves that build more stability than a 30-minute walk

It's not often I share the secrets to my dad's training regimen, but you need to know about this one. My dad is 72, and I've been training him for roughly six years now; we progress and mix up his plan every few months, and here and there, I like to share some of his favorite strength exercises with readers.

This one requires a set of the best adjustable dumbbells or hex dumbbells if you prefer your weights less bulky. You could substitute kettlebells or heavy water bottles instead. You'll also need an unstable surface like a Bosu trainer, which is affordable online, but can be replaced by wobble boards or similar.

This exercise will improve your balance and stability while building strength in your lower body, and it doesn't take much weight to really challenge your body, especially your glutes, quads, hamstrings and core. Here's how to do it, plus the benefits.

Watch: Dumbbell Bosu deadlift

It's never too late to start lifting weights and build resistance training into your program. Later in life, you need strong bones, muscles and ligaments more than ever, as lean muscle mass, strength and balance begin to decline naturally.

I encourage clients to work on mobility and strength rather than relying solely on cardio or stretching. The more you can build some lifting into your routine, even if it's just with your bodyweight, the better you prepare your body for those later years.

I can tell you that my dad (a keen runner and gardener all his life) looks like a different person when he moves now, and he only really started strength training in his late 60s. Start by trying this exercise!

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting these exercises.

How:

• Stand on a balance trainer with your feet hip-width apart, holding a weight in each hand using a neutral grip
• Engage your core, maintain a soft bend in your knees, then send your hips back and lower the weights toward the ground, keeping your back straight and chest proud
• The weights should track close to your body at all times. Pause at the bottom and keep your shoulders pulled back and down, gaze slightly ahead
• Drive up through your legs and core to stand, fully extending your knees and hips.

What are the benefits?

I demonstrate above using blocks, but it works best if you give your body more instability. To start with, use just your bodyweight, then add weights when you feel comfortable. As you get stronger and your balance improves, add more load, or try creating extra instability by balancing on one leg, called a single-leg deadlift.

Deadlifts strengthen your posterior chain, including your lower back, glutes and hamstrings, but also your core, hips, arms, and, depending on the type of deadlift, your quads. Lifting heavy will also develop your brute strength and power, especially when using a barbell loaded with plates.

Because the balance trainer creates a wobbly surface, you'll teach your body to recruit all the small stabilizer muscles to help drive movement safely while staying balanced and stable.

Not only is this a strength move, but it's a great anti-aging one, too. And when you move down to the ground and perform regular deadlifts, you'll be able to drive even more power through your legs and core.

Just remember, this exercise alone won't counteract ageing; consider checking out the "big 5" compound lifts to work all the major muscle groups in your body, not just your lower half. And keep in mind that motion is lotion, so try to consider how much movement you get throughout the day outside of dedicated exercise.

The more you move throughout the day, the better you can balance and stabilize in a more natural, functional way; the more you load your bones and muscles, the stronger they get.

Control is essential, so prioritize form over speed; to do this, slow the eccentric phase (lowering the weights) to around three to four seconds, then drive upward (the concentric phase) for one to two seconds.

Deadlifts are about as functional an exercise as you can find, as it essentially mimics picking something up off the ground using your core rather than your back.

And remember, you might not notice the progress straight away, but over time, you'll see huge benefits in how your body moves, adapts and responds.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

More from Tom's Guide

• I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40
• According to a personal trainer, this exercise is 100 times more effective than crunches. I tried it and was humbled
• I teach people over 50 to be mobile: 3 low-impact moves that build more stability than a 30-minute walk

I’ve been singing the praises of the Nike Vomero Plus ever since I did my first run in the shoe last year, and I’ve urged many a runner to pick it up since I tested it.

That’s because it offers an unrivalled level of bounce and fun thanks to its springy ZoomX midsole. It makes easy and long runs all the more enjoyable in particular.

The biggest drawback is the fact it costs $180 at full price, but that’s no longer a problem because the Vomero Plus is reduced to $108 in the Nike sale right now.

To get this price, pick a color that's reduced to $144 then use the code DAYONE at checkout to save a further 25% on the sale price.

I’ve racked up over 100 miles of running in my Vomero Plus and it still feels as good as new underfoot, with the huge stack of midsole foam being as bouncy as ever.

It’s not the lightest shoe because of the large amount of foam underfoot, but it doesn’t feel too heavy or cumbersome on the run because of the energetic nature of the ZoomX midsole.

I still go back to the Vomero Plus when I’m not testing new shoes because of how comfortable and enjoyable it is for easy training runs, especially the longer outings required during marathon training.

The upper is well padded too, and rubber covers most of the outsole to ensure good grip and durability in that area.

It’s a cushioned shoe that I think works well for all kinds of runners. If you’re a regular who has a running shoe rotation, the Vomero Plus is the perfect easy day foil to faster, lighter workout shoes, and if you’re a new runner or someone who uses one shoe for everything, it offers a great blend of comfort, bounce and fun.

Training smarter, not harder, is the key to longevity as you age. It's a lesson that comes to most of us at some stage, but I wish someone had told me sooner.

Working your key major muscle groups several times per week can help counteract the natural loss of muscle mass and strength that occurs through the decades, but there are some muscle groups I really want you to focus on later in life, and those are your glutes, hips, legs and shoulders.

Strong glutes help stabilize your pelvis and keep your lower back safe; robust legs will allow you to stay balanced and active; mobile, active shoulders support proper posture and allow you to lift, push and pull your own weight.

You don't need to get down on the ground to do these exercises, and for most people, they're low-impact. Give these moves a go, and let me know how you get on in the comments section below.

2 moves I recommend as a personal trainer

I highly recommend Bulgarian split squats and scapula push-ups as part of a wider exercise routine. Bulgarian split squats strengthen your hips, legs and glutes, while scapula push-ups work the shoulder blades through protraction and retraction, strengthening the stabilizing muscles that support shoulder movement.

1. Scapula push-ups

During scap push-ups, you'll protract and retract the scapulae (shoulder blades). Drawing the shoulders apart is protraction, as you push your chest away from the floor, whereas retraction involves pulling the shoulder blades together and drawing the shoulders back.

You’ll start in a push-up position on your toes or knees. Keeping your arms straight, perform a push-up without bending your elbows. You could also perform this against a wall while standing.

Here's how to do scapula push-ups:

• Start in a push-up position with your shoulders stacked over your wrists and hips aligned with your shoulders. Use your knees if you prefer
• Brace your shoulders, core, glutes and quads
• Press through your hands and slightly rotate your shoulders outward to help engage your back
• Keep your arms straight, then push your chest away from the floor, pulling your shoulder blades apart
• Pause, then draw your shoulder blades together and lower your chest toward the ground
• Continue for 8-12 reps and 3-4 sets.

In life, the shoulders spend a lot of time protracted as we tend to live quite hunched over. Retraction is key to developing healthy, balanced shoulders, so this move will help you build stability and better posture. It’s also a great way to safeguard your shoulders from injury.

Aim to move slowly, as taking your time helps strengthen the mind-muscle connection and will prevent you from rushing. Try to pause and squeeze your shoulders at the top and bottom of the movement to help maximize activation.

Moving between the two positions is incredibly important for shoulder health, especially if you enjoy push-and-pull workouts for your chest and back, where both the frontal and posterior deltoids are working.

If you have winged scaps (shoulder blades that stick out) or struggle to engage your shoulders properly during movements like the row or bench press, this one is for you. If you would like to progress the exercise, wrap a resistance band just below your shoulder blades and secure it under your hands to increase resistance overall.

If you have a shoulder-related injury, any pre-existing health conditions, or injuries, or you experience pain when performing scapula push-ups, speak with a qualified personal trainer or physician first.

2. Bulgarian split squats

You should feel this mostly in your standing leg and glutes, but you could position your back leg against a wall instead of supporting it on a bench or chair; pressing into the wall activates the back leg more, and you'll feel a deep stretch down the hip flexor and quad.

The exercise is unilateral, which means focusing on one side of the body at a time; this will build balance and stability alongside strength. When you feel confident, see if you can add weight in the form of dumbbells, kettlebells, or even barbells.

Here's how to do Bulgarian split squats:

• Stand with your feet hip-width apart
• Position your right foot onto a bench or chair behind you. Square your hips to the front of the room. You can tuck the toes or position the top of the foot flat
• To begin with, place your hands on your hips. When you feel comfortable, hold a weight (more on this below)
• Hinge at the hips and lean slightly forward, keeping your spine long and chest proud
• Bend your front knee and lower toward the ground, sending your back knee toward the bench in an arcing motion
• Pause with the weight in your front leg, then drive upward to stand
• Continue for 8-10 reps per side and 3-4 sets.

By hinging forward, you'll engage your gluteal muscles more, which can turn an exercise like this from quad-dominant to glute-dominant.

For more quad focus, hold the weight in the same hand as your front leg (this means ipsilateral). For glute and core focus, hold it in the opposite hand (contralateral), as this will require your hips to stabilize. Holding two weights will allow you to load heavier.

Think about actively engaging your core by bracing your stomach and drawing your navel in while sending your breath down from your chest to your stomach.

Move with control and focus, not speed. As you lower into the split squat, arcing the back knee behind toward the bench will also allow you to reach further into your glutes and develop more of a stretch along the hip flexors. Dealer's choice!

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

Don't feel pressured to add weight. And if you struggle with any knee conditions, pain, or injuries, I strongly recommend getting guidance from a physician or physical therapist first.

While Bulgarian split squats are more of a typical "leg day" exercise, scap push-ups are more of a warm-up technique, and I wouldn't replace regular push-ups with them; instead, add them in before upper-body workouts as a drill to prepare your shoulders for movement.

I sit behind a desk for multiple hours during the day, so I find both of these exercises brilliant additions for stretching out my hips and getting my shoulders moving again.

More from Tom's Guide

• I'm a personal trainer who works with clients over 50 — these are the 3 mobility exercises I never skip
• After 60, this is the 10-minute routine I use with my clients to stay strong, mobile and independent
• 'I’m a Pilates instructor, and I recommend these 5 core exercises to help older clients build strength and improve posture'

As we get older, strength training becomes more important than ever when it comes to reversing the physical signs of aging. After the age of 30, you naturally lose 3-5% of your muscle mass per decade, an age-related process called sarcopenia. This dramatically accelerates once you turn 60, and the best way to slow this down or reverse it entirely is to do regular strength workouts.

Strength training doesn’t have to mean lifting heavy weights in the gym. Just using your bodyweight for resistance can help maintain and build muscle, boost your metabolism, and protect your bones from conditions like osteoporosis.

Yet if you’re returning to exercise following an extended break, or you’re a complete beginner, it can be tricky to know where to start. To find out more, I asked personal trainer Jen Rulon for some advice.

Rulon has 20 years of experience, is a 15-time Ironman finisher, and specializes in strength training for women in midlife. I asked her for five bodyweight exercises I could give my parents, who are both in their 60s. Here’s what she said.

5 bodyweight exercises to focus on in your 60s to build strength and stability

Rulon recommends starting with a warm-up to get the joints moving. This could be a quick five-minute walk, or just standing up and walking on the spot for a few minutes, pumping the arms and legs.

Then focus on doing the following bodyweight moves:

1. Bodyweight squats

The squat is an important functional movement to master after 60, as it’s a physical pattern required for everyday activities like sitting down and standing back up again.

Here’s how to do a bodyweight squat:

• Start with your feet hip-width apart.
• Bend your knees and hinge at your hips as if you’re sitting back in a chair. If you need the extra support, do this exercise in front of a chair and lower your glutes down till they touch the chair.
• Don’t let your knees track over your toes; keep your chest up and your eyegaze forward.
• Push through your feet to return to your starting position.
• To progress this exercise, add weight — holding one of the best adjustable dumbbells in front of your torso increases the intensity.

2. Wall or incline push-ups

The push-up is a great functional upper-body movement. You’ll be working your chest, wrists, forearms and shoulders.

• Stand facing a sturdy wall or counter about arm's length away.
• Place hands on the wall or edge of the counter slightly wider than shoulder-width apart.
• Bend the elbows to lower the chest toward the wall or counter.
• Pause when the chest is close to the surface, then smoothly push back up to the starting position.
• To progress this exercise, increase the distance between your feet and the wall. Alternatively, if you can, get down on the floor and do the push-ups on your knees.

3. Glute bridge

If you feel unstable in squats, the glute bridge is a fantastic way to build your lower body. You’ll be working your glutes, hamstrings, and core, but because you’ll be lying on your back, this exercise is stable and low-impact.

• Start lying on your back with your knees bent and your feet flat on the floor.
• Engage your core, thinking about sucking your belly button into your spine.
• Squeeze your glutes and lift your hips toward the ceiling. Keep lifting until your body forms a straight line from your shoulders to your knees.
• Squeeze your glutes as hard as you can at the top for a couple of seconds, slowly lowering back down to the floor.
• An easy way to progress this exercise is to add a weight, holding it with both hands across your hips.

4. Step-ups

The step-up is a single-leg movement pattern you do every single day as you climb stairs or step up onto a curb. As you’ll rarely train one leg at a time, this is a great exercise to work on any imbalances in your body and reduce your risk of falls.

• For this exercise, you’ll need a stair, sturdy step, or even the curb outside your home.
• Place your entire foot flat on the step, and if you need to, use your stairs at home and hold the handrail lightly for balance.
• Push through the heel on the step and lift your body, tapping the other foot on the step, then reverse the movement to lower back to the ground.
• To progress this exercise, increase the size of the step.

5. Modified planks

Rulon recommends doing these planks on your knees or against a wall or counter for support. The plank is a core exercise that helps protect your lower back from injury and improves your overall balance and stability.

• To do a plank on your knees, start by lying on your exercise mat face-down.
• Prop yourself up onto your elbows, ensuring your elbows are positioned directly under your shoulders and bent at a 90-degree angle.
• Keeping your knees on the mat, lift your torso and hips. There should be a straight line from your head to your knees.
• Squeeze your glutes and engage your core, thinking about sucking your belly button in towards your spine.

Aim for 10-12 reps of all of the exercises above, or a 30-second plank. Repeat the circuit a couple of times for a longer workout, and build as you get stronger.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

More from Tom's Guide

• I'm a personal trainer who works with clients over 50 — these are the 3 mobility exercises I never skip
• After 60, this is the 10-minute routine I use with my clients to stay strong, mobile and independent
• 'I’m a Pilates instructor, and I recommend these 5 core exercises to help older clients build strength and improve posture'

The Hoka Clifton is one of the most popular running shoes available, rivaling the likes of the Brooks Ghost and Nike Pegasus for name recognition.

It’s also a shoe that needed a big update, in my opinion. The Hoka Clifton 10 was a solid but unremarkable daily trainer that risked falling behind rival shoes that use livelier midsole foam.

This big update arrived not in the Hoka Clifton 11, which seems very similar to the Clifton 10, but in a new addition to the line called the Hoka Clifton Pro.

The Clifton Pro is a considerable upgrade on the standard model thanks to a new midsole foam and rocker geometry, and I thoroughly enjoyed my runs in the shoe during testing thanks to its comfortable, smooth ride.

I wish this were simply the Clifton 11, though, because Hoka doesn’t need both shoes in its line-up and putting Pro in the name writes performance checks the Clifton Pro can’t cash. It rivals the best running shoes for comfort on easy, steady runs, but lacks the versatility of a super-trainer, which you might expect from a "Pro" model.

Hoka Clifton Pro review: Price and availability

The Hoka Clifton Pro launched in July 2026 and costs $165 in the U.S. and £150 in the U.K., which is $10/£10 more expensive than the Hoka Clifton 11.

It’s also a little pricier than the Asics Novablast 6, which I’d consider a key rival as one of the best cushioned daily trainers I’ve tested this year. But the Clifton Pro is cheaper than the Nike Vomero Plus, which I consider another standout option in this category.

Hoka Clifton Pro review: Design and fit

The Hoka Clifton Pro is currently available in seven colors, including the white-and-orange design I tested.

I found that it fit well in my normal running shoe size, the same size I’ve used for all Hoka shoes in the past. There are wide models of the Clifton Pro available too.

The shoe actually has the same stack height and drop as the Clifton 11. It has an 8mm drop and stands 42mm tall at the heel and 34mm at the forefoot (in a men’s US size 10).

In my US men’s size 9.5, the Clifton Pro weighs 9.5oz, which is pretty light for a highly-cushioned daily trainer like this, though it’s actually a tad heavier than the Clifton 11.

Upper

The Clifton Pro has a mesh upper that’s proved breathable enough during my testing during a heatwave here in the UK.

There’s ample padding around the heel for the shoe to fit comfortably and securely, and it didn’t feel oppressive to me during my runs.

Midsole

The main upgrade on the Clifton Pro compared with the Clifton 10 and 11 is the ProGlide+ midsole foam, which is a supercritical EVA material, as opposed to the compression-moulded EVA on the Clifton 11.

This foam makes the Clifton Pro bouncier on the run than the standard Clifton, and it also has a more aggressive rocker profile than its cheaper counterpart, which makes for a smoother ride, especially at faster paces.

While EVA foams were the standard in running shoes for a long time, it’s worth saying that most brands have moved on to livelier materials like PEBA, TPEE and aliphatic TPU even in their daily trainers.

This does make the Clifton Pro look a little outdated on paper, but in general I don’t really care too much what a midsole foam is made from myself, as long as it feels good on the run, and the Clifton Pro certainly feels good on the run.

Outsole

The Clifton Pro has a segmented outsole design, but a generous layer of the brand’s Durabrasion rubber does cover most of the bottom of the shoe.

It has gripped well for me on roads and light trail runs, though I’ve yet to test it in the wet because of how dry the weather has been near me this summer.

Hoka Clifton Pro review: Running performance

On paper, the Hoka Clifton Pro doesn’t look all that exciting. It’s not built to be a super-trainer like the Asics Superblast 3, isn’t amazingly light or plated, and uses EVA, which is almost a dirty word among running shoe geeks these days.

However, Hoka has a history of making shoes that look a bit underwhelming on paper but impress in the real world, with the excellent Hoka Mach 7 being just the latest example I’ve tested, and I’ve loved my miles in the Hoka Clifton Pro.

The new ProGlide+ midsole foam combined with Hoka’s reliable rocker geometry creates a ride that’s very smooth and enjoyable at easy paces and works well when pushing to steady or tempo speeds as well.

I found cruising in the shoe to feel almost effortless at times, and when I did a 90-minute-long run in the shoe one Sunday after a tough double workout day, it was protective and comfortable without feeling big or cumbersome, which some max-stack shoes can do when I’m really tired.

It’s not a super-trainer like the Asics Megablast, lacking the speedy feel I like to tackle my fastest workouts, but the Clifton Pro is an excellent daily trainer for your easy, steady, and long runs, and it’s good for walking as well.

Should you buy the Hoka Clifton Pro?

The Hoka Clifton Pro hits the spot as a cushioned daily trainer that’s protective, comfortable and fun to run in.

It’s one of the strongest options in this area, in my opinion, and would be a good all-rounder for runners who prioritize, or work well in rotation with, a faster shoe for workouts, which is how I’d use it.

There’s no need to have both it and the Clifton 11 in Hoka’s line-up, in my opinion, especially given how close in price the two shoes are. The Clifton Pro is an upgrade worth making to do the same job for runners, and I do wish Hoka had simply launched it as the Clifton 11 and kept the price at $155.

The Asics Novablast 6 is a stern competitor, because it’s cheaper and a little livelier at faster paces, making it a more versatile daily trainer. I’d lean towards the Asics myself to make the saving.

If you want an even springier feel on your runs and even more cushioning, the Nike Vomero Plus is a great cushioned shoe, and though it’s more expensive than the Clifton Pro, it regularly appears in sales.

I was speaking with my friend, a physiotherapist, the other day, and he explained how frustrated he gets when people don't do their prescribed exercises. As a coach who specializes in mobility, I share the same problem; I find clients stick to their strength or cardio programs much more than their mobility routines.

And do you know what? I completely get it. Mobility isn't sexy in the way that lifting heavy weights or running ultramarathons is. But trust me, if you don't improve mobility while you can, you may not be lifting heavy or running far in the years to come. How well you move determines how well you live in the future, and as they say: "It's better late than never."

Mobility training is my happy place; I see it make an enormous difference in people's lives, creating strong, balanced and mobile bodies. Below, I share three low-impact moves I never skip with clients. Here's why.

Watch: 3 low-impact exercises you can try for better mobility at home

Consistent mobility routines can actually be microdosed into your week and still provide benefits for strength, control and stability. Alongside resistance training, it's your anti-aging weapon for healthier joints and active muscles.

These tried-and-tested low-impact exercises can be made more beginner-friendly or challenging, and you can work with your bodyweight or with weights.

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting these exercises.

• Leg sweeps: Start in a tabletop position with your shoulders over your wrists and hips over your knees. Engage your core and draw your navel in. Extend your right leg behind you and lift it into the air, toes pointing down. Only lift to hip height and avoid arching your lower back. Next, with control, sweep your leg out to the side, maintaining the height. Pause, then reverse behind you and lightly tap the toes down again. Repeat for 6-8 reps per side and 2 sets.
• Tabletop reverse flies: Start in a tabletop position. Walk your hands slightly further forward and press down through your left hand. Lift your right arm out to the side and sweep up and back, maintaining a soft bend in your elbow. Squeeze your right shoulder and pause, then lower with control. Repeat for 6-8 reps per side and 2 sets.
• Alternating Supermans: Lie on your stomach and extend your arms and legs. Rest your forehead on the mat. Lift your right arm, chest, head and left leg into the air as high as possible and squeeze your shoulders and glutes. Pause at the top, then lower with control. Repeat for 6-8 reps per side and 2 sets.

What are the benefits?

I use these moves often and mix them up to add weights, bands, or reps and sets.

Here are some benefits:

Leg sweeps improve hip mobility and engage the glutes as you first lift your leg into the air, then open your hip as your leg moves outward. If you struggle with this exercise, reduce how far you move and softly bend your knee. To make this more challenging, add a looped resistance band above your knees.

Tabletop reverse flies: The goal is to work the rear deltoids, or the rear shoulder heads, and improve upper-body range of motion. If you're working to improve posture, I recommend adding reverse flies to your routine. To make this exercise more challenging, hold a light dumbbell in your hand.

Alternating Supermans work the back of the body, known as your posterior chain. You should feel this in your back, shoulders, glutes and hamstrings. You could work both sides together, lifting your arms and legs at the same time, or focus on alternating. I often ask clients to hold light dumbbells to make this exercise more challenging.

As you get older, try to move your joints through their range of motion in a variety of patterns while loading muscles using resistance. Motion is lotion, after all.

The more you move throughout the day, the better you can balance and stabilize; the more you load your bones and muscles, the stronger they get. Joints, ligaments and fascia (in particular) respond well to low-impact movement, and you only need to practice a few moves a few times per week to see some benefits.

Before you consider adding weights, focus on the fullest range of movement and really squeezing the working muscles at the top of each rep. Control is essential, so prioritize your form and speed and this will help you feel the exercises more.

And remember, you might not notice the progress straight away, but over time, you'll see huge benefits in how your body moves, adapts and responds. Give these a try, and let us know how you get on in the comments.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

More from Tom's Guide

• I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40
• According to a personal trainer, this exercise is 100 times more effective than crunches. I tried it and was humbled
• I teach people over 50 to be mobile: 3 low-impact moves that build more stability than a 30-minute walk

Regardless of age, we're all busy people trying to prioritize the right things at the right times: getting the kids off to school on time, eating well, sleeping enough, or shoehorning workouts into the day.

But while you might get away with being more unstructured or sporadic with your exercise routine in your teens and 20s, there comes a time when your body needs more intentional strength training without spending hours in the gym. That's because as early as your 30s, strength and muscle can begin to decline. As the years pass into your 40s, 50s and beyond, this accelerates.

I give all my older clients this advice: be consistent and intentional and work multiple muscle groups several times per week. This 8x8x8 kettlebell workout does exactly that, and this is why you're going to love it, especially if you don't have much time.

Watch: 8x8x8 kettlebell workout

I've programmed this routine to be short but effective, targeting the major muscle groups in your upper and lower body, plus your core. These are functional compound exercises (multi-muscle moves), which will focus on movements like pushing, pulling and squatting using two of the best kettlebells.

Working both sides of your body at the same time will save you time and may feel more challenging as you're loading heavier overall. If you have imbalances or a noticeably weaker side, I encourage more unilateral training (single-sided) in the future.

If you only have one kettlebell, work one side at a time and split the total reps evenly between left and right, or experiment with a number that works for you.

The workout:

• 8 reps
• 8 rounds
• 8 minutes

The moves:

• Kettlebell swings: Swings work your core, glutes, hamstrings and hips for power as you snap your hips forward and thrust the weight away from the body. It's not a squat, so keep a soft bend in the knees while hinging at the hips. As you send your hips back, imagine using your butt to close a car door behind you; as you send your hips forward, extend and squeeze your glutes and core muscles to drive the weight up to your eye line. Your arms should be pretty much weightless, powering through your torso, hips and glutes.
• Kettlebell thrusters: Thrusters combine a squat with an overhead press, working the upper and lower body together. Load one or two kettlebells at your shoulders, draw your elbows forward and engage your core, then sit deep into a squat while keeping your back straight and chest lifted. As you stand, immediately drive the weight overhead, keeping your arms close to your ears.
• Kettlebell bentover rows: Bentover rows use pulling to work your biceps and back. The hinge position will also target the posterior chain, including your hamstrings and core. Try to keep your back straight and feet hip-width apart as you hinge forward so that your chest is almost parallel to the ground. Keep a soft bend in your knees as you hold the kettlebells in a neutral grip and pull them toward your back pockets, with the elbows close to your sides at all times.

The 'why'

This workout lasts just eight minutes, but it certainly packs a punch by targeting your core for balance, power and stabilization, plus your upper and lower body. You'll push, pull and squat your way to a stronger body while keeping momentum high and improving conditioning as you race against the timer.

There's little rest, so you're going to be working almost flat out for the eight minutes, as you move through eight reps of each move and eight rounds. Essentially, you'll need to get all reps of the moves done within 60 seconds to achieve the eight rounds total.

This is about working intensely for a short burst of time, strengthening your whole body and being intentional using just three exercises to target as many muscles as possible and increase your heart rate.

You can add reps or take some away if you're struggling; if you choose to add reps, just remember that you'll start to fatigue at roughly round three, so keep some energy in the tank for those last few rounds when things naturally slow a little.

Get ready for your sweat test.

If you're new to workouts, I recommend taking it slow by removing the timer and checking your form with a personal trainer. If you have a health condition, injury, are pre or post-natal, or have any other pain or concerns, speak with a qualified medical professional before starting any new exercise regimen.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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• I'm a personal trainer — the candlestick roll is the best bodyweight exercise for your barbell squats
• You only need a kettlebell and this 30-minute workout to build full-body muscle and boost your metabolism
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Hoping to hit the trails (or the treadmill) this summer? You're in luck! A few of our favorite running shoe brands — including Hoka, Asics, Brooks and more — are hosting huge sales with up to 50% off.

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As we age, exercise becomes more important than ever, as it can help slow and even reverse the natural loss of muscle mass, strength, and bone density that occurs. Starting from the age of 30, adults naturally lose 3 to 5% of their muscle mass per decade, with a process called sarcopenia. After 60, this accelerates rapidly.

Luckily, there is a way to prevent muscle loss, regardless of your age, and that is through strength training, also referred to as resistance training. You don’t need a gym membership or tonnes of fancy equipment; just using your bodyweight is enough to build muscle.

Yet if you’re a complete beginner, or you’re returning to exercise following an extended break, it can be tricky to know where to start. Below, personal trainer Dave Durell shares his top tips. Durell has been in the field for over 40 years, and specializes in strength training after 50.

As a reminder, if you’re currently working with an injury, this workout might not be the right workout for you. Always check with a qualified professional before trying something new.

5 bodyweight exercises to prioritize after 50:

1. Squats

• Stand in front of the chair, facing away from it.
• Position the feet hip-width apart. Toes should be pointed forward, chest raised, head looking forward. Tighten your core to support your back.
• Bend the knees as the hips are slowly lowered. Feel free to raise the arms out in front for balance.
• Allow the butt to gently touch the chair, but don’t sit down.
• Keep looking forward with your chest up. Drive the hips back up to return to the starting position.

2. Calf raises

• Steady yourself by lightly placing a hand on the wall in front of you at shoulder height with your elbows straight. If you have a step available, place the balls of your feet on the edge of the step.
• Keeping your back straight, point your toes, rising on your tiptoes. Squeeze the calf muscles in the top position for a second.
• Smoothly lower and repeat.
• Keep your back and knees straight throughout the exercise.

3. Modified push-ups

• Stand facing a sturdy wall or counter about arm's length away.
• Place hands on the wall or edge of the counter slightly wider than shoulder-width apart.
• Bend the elbows to lower the chest toward the wall or counter.
• Pause when the chest is close to the surface, then smoothly push back up to the starting position.
• (Adjust the difficulty of this exercise by changing the distance between the feet and the wall).

4. Wall rows

• Stand with your back against a wall, feet shoulder-width apart, arms by your sides, and elbows bent at 90 degrees.
• Slowly walk your feet away from the wall a few inches — the farther away from the wall your feet are, the harder the exercise.
• Keeping your back straight and abdominals tight, push your elbows back into the wall.
• This action should lift the back off the wall slightly. Hold this position for a few seconds, then slowly return to the starting position.
• (Adjust the difficulty of this exercise by changing the distance between the feet and the wall).

5. Abdominal crunch

• Lie on your back on a floor mat or thick towel.
• Cross your arms over your chest and lift your shoulder blades off the mat by curling your chest toward your hips. Pause; slowly lower back to the start position.

What are the benefits?

All of these exercises work the major muscle groups in the body, without any additional equipment. You’ll be targeting your lower body, upper body, and core, which can improve your overall balance and mobility, helping prevent falls.

“Start where you are,” Durell tells Tom’s Guide. “If you've never strength-trained and going to the gym scares you, start at home with 3-5 bodyweight exercises, focus on proper form and slow speed of movement, and add repetitions as you get stronger and more proficient.

“Later on you can progress by adding resistance, such as dumbbells. Stick to full-body workouts. Work out twice a week on non-consecutive days — this will provide a great muscle-building stimulus and allow plenty of recovery time.”

Check out the best adjustable dumbbells for working out at home here.

“Do some low-to-moderate intensity cardiovascular activity 2-3 additional days a week as you're able, and you're on your way!” says Durell.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

More from Tom's Guide

• I'm a personal trainer who works with clients over 50 — these are the 3 mobility exercises I never skip
• After 60, this is the 10-minute routine I use with my clients to stay strong, mobile and independent
• 'I’m a Pilates instructor, and I recommend these 5 core exercises to help older clients build strength and improve posture'

Although Arc'teryx has built its reputation on being a premium winter apparel brand, its summer collection is equally impressive. From lightweight layers to running shorts and versatile t-shirts, they have plenty of high-quality styles built for warmer weather adventures.

In fact, REI is currently knocking up to 40% off best-selling Arc'teryx apparel for summer. Whether your plans include alpine hikes, backcountry trail rides or you simply want to spend more time in the great outdoors, the Arc'teryx sale at REI is the perfect opportunity to invest in top-tier gear for all your upcoming excursions.

So don't wait! Keep scrolling to check out the rest of my favorite finds from Arc'teryx.

Quick Links

• shop all Arc'teryx deals at REI
• Arc'teryx Mantis 1 Waistpack: was $40 now $19
• Arc'teryx Small Bird Cap: was $50 now $39
• Arc'teryx Taema Tank Top (Women's): was $60 now $46
• Arc'teryx Rula T-Shirt (Women's): was $70 now $51
• Arc'teryx Cormac Crew Long-Sleeve Shirt (Men's): was $80 now $55
• Arc'teryx Gamma Pants (Men's): was $200 now $149
• Arc'teryx Atom Insulated Hoody (Men's): was $300 now $199
• Arc'teryx Beta SL Jacket (Men's): was $500 now $299

Arc'teryx Deals

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Ever since I started running around 10 years ago I’ve almost always had an Adidas running shoe in my own rotation. Back in the early days I loved the Adidas Boston line, while more recently the outstanding Adidas Evo SL has been my go-to daily trainer.

I’ve tested a lot of different Adidas running shoes in the past decade, and four of my favorites from the current lineup feature in the brand’s in-house sale at the moment.

The pick of the bunch is probably the $30 discount on the Adidas Adizero Evo SL EXO, which is $120 in the sale, but the 10% saving on the Adidas Adios Pro 4 carbon racer is also tempting.

Some colors and sizes of the shoes have already sold out, so if you want to take advantage of these deals you should move fast.

Quick links

• Adidas Adizero Evo SL EXO: was $150 now $120 @ Adidas
• Adidas Adizero Boston 13: was $160 now $136 @ Adidas
• Adidas Adizero Evo SL ATR: was $160 now $136 @ Adidas
• Adidas Adizero Adios Pro 4: was $255 now $217 @ Adidas

Adidas running shoe deals

One of the best ways to find value when buying running shoes is to check the price of older models when the latest version comes out, because new launches usually prompt discounts on their predecessors.

The Asics Novablast 6 just came out, which means the time is ripe to hunt for deals on the Asics Novablast 5, which has been reduced to $129 in the Amazon sale.

However, I love the Asics Novablast 6 and I do consider it one of the best running shoes available and an upgrade on the older model.

So the question is which is the better buy; the Asics Novablast 6 at its full price of $155, or the Asics Novablast 5 for $129 in sales?

Asics Novablast 5 vs Asics Novablast 6: what are the key updates?

The most important update to the the Novablast 6 is the addition of FF Turbo Squared foam into the midsole of the shoe, with a puck of this energetic material added under the forefoot.

This is the foam also used in the excellent (and wildly expensive) Asics Megablast, and it creates a livelier ride than the FF Blast Max foam used in the Novablast 5.

The Novablast 6 also uses FF Blast Max foam for the rest of its midsole, but the FF Turbo Squared in the forefoot means it delivers more energy return than the older shoe, and works better for faster runs in particular, while still being equally comfortable for easy efforts.

Furthermore, using this mix of foams makes the Novablast 6 around half an ounce lighter than its predecessor in my US men’s size 10.

The other notable update to the new shoe is the new outsole, which uses a mix of rubbers to create better grip in wet conditions than you get from the Novablast 5.

During my testing of the Novablast 6 I did do a short run wearing it on one foot and the Novablast 5 on the other, and I did feel the benefit of the updated midsole in particular.

For me, the Novablast 6 is a strict upgrade on the Novablast 5, because it’s just as comfortable and stable on easy runs as the old model, while being lighter and better for fast runs. Then you get better grip as a bonus.

Should you buy the Asics Novablast 5 or Asics Novablast 6?

This is a tough call because I normally always recommend going for the older model in sales with running shoes. On this occasion, however, Asics has made some telling updates to the Novablast 6 that do make it a better shoe.

That said, the Novablast 5 is still a great running shoe itself, especially for easy and long runs, and will now be a more or less permanent fixture in sales.

At the current prices available, with the Novablast 5 only reduced to $129, I do think it’s worth stumping up the extra $26 to get the Novablast 6 for its improved performance.

However, if the Novablast 5 drops to around or under $100, then the equation changes and I’d be inclined to make the saving by picking up the older model.

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Running sunglasses are more than just a fashion statement — they actively protect your eyes, and unlike your regular sunglasses, they won’t bounce around your face while doing so. I’ve worn the same pair of sunglasses for the past four months, clocking over 100 miles in them, and here’s they're my go-to all year round.

The glasses in question are the Adidas Kentro sunglasses, which come in a range of different colors to suit every style. I used them for the very sunny London Marathon in April, and have been wearing them during the heatwave as I train for the Frankfurt Marathon this fall.

They stay put

As mentioned above, good running sunglasses won’t slide up and down your nose as you clock up the miles. The Adidas sunglasses have a large nose pad that keeps them firmly in place, and I’ve never had any issues with them moving, even after 26.2 miles.

Despite wrapping around your face, they never went foggy either when I stopped at traffic lights.

They stopped my squinting headaches

I hadn’t quite realised how much I squint on the run until I invested in a good pair of running sunglasses. Constant squinting against the sunlight, even if you’re wearing a running cap, can result in tension across your brow muscles. On a long training run, this persistent strain can cause a tension headache.

Running sunglasses can help filter this light and help you keep your facial muscles relaxed. Eliud Kipchoge said his secret is smiling on the run, as it keeps the body relaxed and can help you run more efficiently. While Kipchoge didn’t say anything about wearing shades, for me, blocking out the sunlight helped me stay focused on my run.

The mirrored lenses protect my eyes from the sun

Lastly, the real reason to invest in a pair of running sunglasses is to protect your eyes from UVA and UVB rays. Prolonged exposure to the sun can damage your eyes, so if you spend a lot of time outdoors, sunglasses are a must. A wrap-around lens can also block debris on trail runs, protecting your eyes from scratches.

While the mirrored lenses on my Adidas Kentro sunglasses had mixed reviews with my mates, I love them and wouldn’t be without them for summer miles.

Not for you? Check out our round-up of the best running sunglasses here. You don’t have to spend a fortune, but keeping your eyes as protected as your skin is a must, whatever you’re training for.

More from Tom's Guide

• Forget pricey new running shoes — I would get these last-gen Hoka, Saucony and New Balance at a steep discount instead
• One product has powered every marathon world record since 2018, and it’s not a carbon plate running shoe
• Garmin Fenix 8 vs. Garmin Fenix 8 Pro: should you upgrade?

Like most certified personal trainers, I have exercises that I love and a few that I loathe.

Skipping the ones I hated was excusable when I was younger (“I’ll do it next time!” “This other exercise works the same muscles!”). But now that I’ve pushed past 40, I’ve come to realize that some of my not-so-favorite moves are incredibly important for maintaining proper balance, stability, and posture.

Training for healthy aging is vital for anyone in their 30’s and 40’s. The stronger you can enter your senior years, the better protected you are against injury from serious falls and other age-related conditions.

While the three exercises below haven’t always had a solid place in my routine, they do now. If you’re 40 or over, have a set of dumbbells, and want to start training with longevity in mind, give them a try.

How to do the three exercises

Always check in with your doctor before trying any new activity. If you’re a beginner, consider meeting with a certified personal trainer before attempting these exercises. A trainer can give you guidance on good form, offer modifications if needed, and progress the exercises once you’ve gotten stronger.

In addition to dumbbells, you’ll also need a moderately heavy resistance band.

Start by doing each exercise for 1-2 sets of 8-10 reps. Once that feels easy, increase your reps to 12-15 and add another set. You can also work with heavier dumbbells and resistance bands as you build strength.

You should be able to complete between 8-15 reps with good form. If you’re unable to do 8 reps, work with a lighter weight. If you can do 15 reps without much effort, use a heavier weight.

I often do these exercises as part of a longer resistance training workout. You may choose to do the same or perform the exercises on their own.

Here’s how to do them:

1. Single-leg Romanian deadlift

• Stand tall with your feet hip-width apart.
• Hold a dumbbell in your right hand.
• Engage your core.
• Lift your right leg behind you and bring your torso parallel to the floor.
• Pause briefly.
• Squeeze your left glute and stand back up, bringing your right foot to the starting position.
• Continue for 8-15 reps, then repeat on the other side.

2. Pallof press

• Loop a resistance band around a strong anchor point, like a stair railing.
• Grab the ends of the band and step away from the anchor point until the band is taut.
• Turn and face your right.
• Bring the end of the band to your chest.
• Engage your core.
• Lengthen your arms away from your chest.
• Pause briefly.
• Bring your hands back to your chest.
• Continue for 8-15 reps, then repeat on the other side.

3. Dumbbell reverse fly

• Stand tall with your feet hip-width apart.
• Hold a dumbbell in each hand.
• Engage your core.
• Hinge your hips behind you, bend your knees slightly, and lean forward.
• Lengthen your arms and lower the dumbbells towards the floor.
• Squeeze your shoulder blades together and lift your elbows towards the ceiling, keeping them slightly bent.
• Pause briefly.
• Lower the dumbbells to the starting position.
• Continue for 8-15 reps.

Benefits of these exercises

According to the CDC, falls are the leading cause of injury for adults 65 years and older. One of the best ways to prevent falls is to build muscle and strength, maintain good posture, and enhance overall balance.

The three exercises in this routine do just that. Since the single-leg Romanian deadlift is done balancing on one foot, this move trains stabilizing muscles in the lower body, glutes, and core. The addition of a dumbbell adds resistance for your muscles to work against, which results in increased strength and muscle mass.

Pallof presses also work important core stabilizers. As you extend the band away from your body, your core must resist strong rotational forces to stay upright and neutral. This translates to improved support and control in muscles that protect the pelvis and spine.

As we age, we’re more susceptible to rounded posture and decreased upper back strength. The reverse fly targets key muscles like the rear deltoids, mid to lower traps, and rhomboids, which help keep your upper body upright, aligned, and supported. By leaning forward, your core must also engage to keep the spinal column stable.

Resistance training in general is also beneficial for the prevention and management of osteoporosis, or bone loss.

More from Tom's Guide

• I'm a personal trainer who works with clients over 50 — these are the 3 mobility exercises I never skip
• After 60, this is the 10-minute routine I use with my clients to stay strong, mobile and independent
• 'I’m a Pilates instructor, and I recommend these 5 core exercises to help older clients build strength and improve posture'

When it comes to massage tools, one brand has been making serious waves over the last few years. Physical therapists Bob Schrupp and Brad Heineck are well known for their hugely popular YouTube channel, which currently has over 5 million subscribers, and their brand Bob and Brad has been praised for its excellent quality recovery products.

Bob and Brand specializes in making high-quality, ergonomic massage guns, designed to ease aching muscles and help you get back to your best.

These massage guns are known for being quiet and compact, while still delivering high stall force – the amount of pressure that can be put on the device before it stops working. There's a wide range to choose from, which I've picked out for you below, with prices starting at under $60.

Sit-ups and Russian twists still feature in many core workouts because they're known to target your abs and obliques, muscle groups that help create the rippling muscle definition you can see, alongside a low body fat percentage.

However, low back pain is common when performing these moves, whether due to a lack of core engagement, form, injury, or body mechanics. In other words, they're not for everyone, and that's okay, because there are plenty more fish (or abs exercises) in the sea.

If you're looking for some of the best low-impact exercises for your spine, I can help. You'll want to focus on strengthening your core as a whole, especially your deep core muscles, which are responsible for stability — and placing your body in positions that won't aggravate your back.

Here's what to do, from me (a personal trainer) to you.

If you are currently working with pain, an injury, or any health condition, I advise speaking with a qualified medical professional before starting any new exercises or workout programs. I'm not a qualified physical therapist and cannot diagnose a health condition.

How to do plank knee tucks

Plank knee tucks look a bit like mountain climbers, except you'll hold the position instead of moving your knees forward and backward.

This is about switching on as many muscles as possible to help you defy gravity and resist rotation, as you draw your knee high and forward toward your chest while pushing through your hands and doming your upper back.

It doesn't take long to feel the burn, and I love this exercise for its simplicity.

You'll find many yoga and Pilates teachers using variations of this exercise, but it's been around in the fitness industry in its many forms for a long, long time.

It targets the aforementioned "deep core" by engaging muscles like the internal obliques and transverse abdominis; to a degree, your quads and hip flexors are also working as you hold your bent knee in the air, along with your arms, shoulders, chest, glutes, rectus abdominis (abs) and external obliques.

In other words, there aren't many places you won't feel it. To ramp up this move further, try looping one of the best resistance bands just above your knees to add more tension.

Here's how:

• Start in a plank position with your shoulders stacked over your wrists. You can also perform this in a forearm plank, but you'll have less space to work with
• Brace your stomach and pull your navel in. Ensure your hips align with your shoulders
• Push through your hands to slightly dome through your upper back, then draw your right knee forward between your hands
• Try to lift your knee high into your chest and point your toes. Hold for 10-20 seconds
• Return to plank, then switch sides
• Aim for 3-5 rounds of 10-20-second efforts.

Benefits

Here are some benefits of trying this exercise

Lower impact on your back

Low-impact core exercises help protect your spine by supporting your back. I'm not saying this means it's suitable for you, as only you and your physician can determine what works for your body, but for many people, the plank position is less stressful than moves like sit-ups or twists, where you're repeatedly rotating, flexing, or extending the spine.

It's very important to consciously contract your entire body and breathe into your stomach.

Cue: Focus on pushing up through your hands to create more space under your body; this will allow you to get a higher knee drive and generate more tension.

Strengthens your deep core

Your core (namely, the diaphragm, transverse abdominis and internal obliques) works to help you hold the position while maintaining your breath, called isometric muscle contraction. While, naturally, you will feel this in your hip flexors, try not to let it take away from your midsection.

Cue: Brace your stomach as if you're anticipating being punched there. Simultaneously draw your navel in and breathe down.

Translates to other exercises

You might not find yourself in a plank position daily, but this type of exercise is great for other activities like running or sprinting (think of the knee drive position as you lift your leg), hurdling, performing high knees, climbing, step-ups, hiking, walking and a multitude of other sports or hobbies you may not have considered.

What's more, building deep core strength and stability will also make you stronger and more injury-resistant.

Cue: See if you can add pulses or try adding touch points with your knee. First, try to touch your left wrist with either your left or right knee, then your right wrist, then move to each elbow, then toward the armpits.

What happened when I added it to my weekly routine?

I didn't exactly take this on as an experiment, as it already features weekly in my yoga and Pilates classes; however, it has been cropping up a lot more recently, and I've been programming it more often for clients, too. So, here's why I love it.

I find plank knee tucks help me re-engage my core muscles because there is no getting away from the tension you create when you hold this position. It also tests my breathing, which I (and many of us) lose when we are in a stress position.

You can also keep increasing the time spent holding, starting with as little as five to 10 seconds and slowly adding seconds. It's simple and can be scaled to your ability, and if it ever feels too much, you could practice from a tabletop or forearm position instead.

I like that it makes me feel present with my body and mindful of what it's trying to do; I'm not rushing through reps but focusing on creating and holding positions, which I get a lot more out of than mindlessly moving through sit-ups, especially.

I like adding pulses to work my core a little harder, or moving my knee to tap different parts of my arms. Play around with it and have some fun, but never neglect your breathing.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

More from Tom's Guide

• Not sit-ups, planks, or crunches: I do this simple Pilates exercise every single day to build a strong and stable core and work on my hip flexor mobility
• I'm a personal trainer: If you want to boost longevity after 40, these are the 5 exercises you should start with in the gym
• Move over lunges — I teach weightlifting, and this is the strength exercise I'd use instead

I'm about to head off on an outdoor holiday, so I've been keeping an eye on deals on rain jackets, fleeces and other essentials. A bunch of The North Face apparel is on sale at Amazon, so if you're heading out for the summer or need to refresh your wardrobe for back to school, now is a great time to score some deals.

One of my favorite finds is this Antora Jacket on sale from $91. It keeps water and wind out, but it's lightweight and perfect for spring and summer showers. 30% off is a nice discount too.

Note: prices vary based on your choice of size and color. To find the best deals for you, check out any different color options available in your size.

Quick Links

• shop all The North Face deals at Amazon
• Dock Worker Recycled Beanie: was $30 now from $21
• Cedar Trail Grid Fleece Quarter Zip Jacket (Men's): was $70 now from $56
• Borealis Commuter Laptop Backpack: was $99 now $74
• Mountain Wind Jacket (Men's): was $130 now from $115
• Aconcagua 3 Jacket (Men's): was $220 now $140

The North Face Deals (Men's)

The North Face Deals (Women's)

Bags

I’ve been reviewing running shoes for over a decade and the price of top sneakers has climbed steeply in that time, but the truth is you never have to pay full price to get a great set of running shoes.

If you’re willing to shop around, there are always big discounts available, and Hoka’s in-house sale is a reliable spot for finding them if you’re a fan of the brand’s shoes.

I’ve tested and reviewed almost every shoe in Hoka’s current line-up, and almost all of the previous generation models as well, and there are some excellent sneakers on sale right now, whatever kind of shoe you're looking for.

Those deals include a 20% saving on the popular Hoka Clifton 10, which is $124 in the Hoka sale, but that’s not actually one of the three shoes I’ve picked out below — instead I recommend looking at the Hoka Skyflow and Hoka Challenger 8 for daily trainers, and the Cielo X1 2.0 carbon plate racing shoe.

Quick links

• shop all Hoka deals at Hoka
• shop all Hoka deals at Amazon
• Hoka Challenger 8: was $155 now $124 @ Hoka
• Hoka Skyflow: was $160 now $128 @ Hoka
• Hoka Cielo X1 2.0: was $275 now $192 @ Hoka

Hoka running shoe deals

Shop more deals

As someone who loves online shopping, I'm constantly setting budgets for myself and filling up carts at my favorite stores. I don't always end up checking out — but I recently tried this little experiment at Lululemon and was genuinely surprised by how many high-quality fitness pieces I could find without blowing my budget.

If I had $100 to spend at the store, I could easily buy a few styles and still have money leftover. For example, I'm loving the Lululemon Everywhere Belt Bag for just $38 paired with the Organic Cotton Baby Tee for $34 (a total of $72). If there's one item I would spend my whole budget on, it would be the 2-in-1 Maxi Dress — and it's currently on sale for just $99.

Lululemon's Summer Sale is going on now! If you're looking to stock up on affordable fitness pieces, take a look at the styles I would actually buy, all under $100.

Quick Links

• shop Lululemon's entire Summer Sale
• Organic Cotton Baby Tee: was $48 now $34
• Everywhere Belt Bag: from $38
• Align Tank Top (Women's): was $68 now $49
• Swiftly Tech Long-Sleeve Shirt 2.0: was $78 now $54
• BeCalm Mid-Rise Wide-Leg Pant: was $98 now $74
• Quilty Pleasures Tote Bag Medium 12L: was $148 now $74
• Align High-Rise Pant 28": was $98 now $79
• Define Cropped Nulu Jacket: was $128 now $99
• 2-in-1 Maxi Dress: was $148 now $99

Lululemon Deals

There's yet another heatwave hitting the UK and US right now, and unlike my colleagues, I'm a fair-weather runner, so it's officially too hot for me to run outdoors.

But my once-a-week cardio sessions are non-negotiable, so I've turned to the gym and the best treadmills instead. I'm not really a commercial gym user, but if you do have access to a treadmill at home or a local gym, I recommend hopping on and giving this 20-minute running HIIT workout a try.

You'll move between paces, including walking, jogging, and running, and deal with inclines, flat roads, and some speedwork. It's helping me stay on top of cardio without sweltering in the sunshine, and I'm very grateful for it.

Don't worry, if you're not much of a runner, this whole routine is beginner-friendly. You get to set the pace of your walks, jogs, and runs, and I'll only ever give you guidelines or recommendations.

What is the workout?

• Warm-up block, 5 mins: Spend 60 seconds at walking pace; this should be something you could comfortably maintain for 30 minutes uninterrupted. Next, spend 2 minutes at jogging pace; you should be able to hold a conversation. Increase incline to 6% and maintain jogging pace for 60 seconds, then drop the incline to flat road and hit your run pace for 60 seconds.
• Incline block, 7 mins 30 sec: Walk for 30 seconds, jog 30 seconds, sprint 30 seconds. Next, jog 90 seconds at 6% incline. Drop to a walk for 90 seconds at 9% incline. Jog 60 seconds at 6% incline, then maintain jogging for 30 seconds at 9% incline. Finally, walk for 60 seconds on a flat road.
• Speed play, 7 mins 30: Jog for 60 seconds, sprint for 30 seconds, then jog for 30 seconds, all on a flat road. Sprint again for 30 seconds, then jog for 30 seconds and drop down to a 30-second walk. Repeat from the top.

Let's take a look at a popular way of measuring effort, which will help you determine your pace without a coach: rate of perceived exertion, or RPE. This will help you work out where you sit for a walk, jog and run out of 10 (10 being your absolute maximum output).

For a walk, as briefly mentioned, it should be something you could maintain happily enough for 30 minutes or so — think a 3-4/10. Your jogging pace is around a 5-6/10; you can still have a conversation with someone next to you, but you're exerting a little more effort.

Your run pace is more like a sprint, think between 7-9/10. This should be a hard effort that you can only maintain for a short time.

The inclines are 6 and 9%, but these are only guidelines, so you can adapt these to your ability. If you're unable to hit the specified times at your given pace, it could be worth making some adjustments.

As you push through the inclines, slightly lean your weight forward without rounding your back, as this will help you engage your glutes. Generally, uphill climbs engage more of your back body, like the lower back and hamstrings, so just be sure to brace your core as you walk, jog, or run to protect your spine.

During the faster running efforts, use your arms to help with forward propulsion, and keep your strides even as you strike the treadmill. Try to avoid crossing your arms over the front of your body, as this reduces efficiency, and also avoid running too far back or forward on the running belt.

Pace yourself properly because fatigue will set in, so you need to think about keeping something back during the warm-up. This is about building speed, power and endurance, so try to keep some energy in the tank for those final rounds.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

More from Tom's Guide

• Forget running and swimming — study finds this sport adds 10 years to your life
• I thought power walking was weird — here's what happened when I tried it 30 minutes a day for one week
• No Weights Needed: Build Strength and Tone in Just 20 Minutes with This 5-Move Routine

I’ve been wearing an Oura Ring for five years now. It’s the only fitness tracker I trust when it comes to tracking my cycle, and the Oura Ring 4 even knew I was pregnant before I did. Yet until I recently sat down with Oura, I hadn’t discovered these simple tweaks to make the Oura Ring data you collect significantly more accurate. Oura Ring wearers, listen up.

I’m currently wearing the Oura Ring 5. You can check out my Oura Ring 5 review here, as well as my six-week check-in on three things I love and two things I’d change.

How to make your Oura Ring more accurate

1. Optimize the fit

The Oura Ring collects data using infrared photoplethysmography (PPG) sensors to read the blood flow through the arteries in your finger. To do this, it needs to fit well. Before you even invest in a ring, it’s worth wearing the sizing kit for at least 24 hours, as your fingers will swell throughout the day. I found that during and after pregnancy, my ring size changed, too.

When it comes to choosing the right size, you shouldn’t be able to easily rotate the ring on your finger. It shouldn’t be so tight that it cuts off your circulation, but you’ll probably have some resistance removing it, or need to run your finger under water to get it off.

Oura also recommends wearing the ring on your index finger for the most accurate readings. The middle finger is the second-best option. This is down to blood flow. You’ll also want to ensure the sensors are on the underside of your finger. There’s a little mark on the ring that indicates where the three small sensors fit — if this rotates to the top of your finger after a shower, the Oura Ring is not accurately reading your pulse.

Like all sensors, you can experience some interference if you have tattoos on your finger. If you have a tattoo on the underside of your index finger, it might be worth wearing your ring on a different finger.

2. Clean your ring

I don’t think I’ve ever cleaned my Oura Ring, but this one makes sense, right? Sweat, hand lotion, and even dead skin cells can build up over time and block the infrared light from the sensors. To clean your ring, wash it with soap and warm water and let it dry completely before putting it back on.

3. Establish a baseline, and keep everything updated

If you’re new to Oura, the algorithm can take around two to three weeks of consistent wear to establish your baselines. Avoid taking it off for days at a time during the first month, as this can corrupt the data.

It’s also worth using this time to check in every morning and work out what is normal for you. You’ll immediately notice scores or readings that seem inaccurate if you have, say, drunk alcohol too close to bedtime. The ring will be recording correctly, but alcohol will spike your resting heart rate and lower your HRV.

It’s also worth keeping the Oura app updated, as Oura frequently rolls out algorithmic updates to improve sleep-staging accuracy and blood oxygen sensing.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

More from Tom's Guide

• I walked 3,000 steps with the Fitbit Air vs Garmin Forerunner 70 — and I’m seriously amazed by the results
• The Fitbit Air is basically just a screen-less Fitbit Inspire 3 — and that’s a very good thing
• I spent one week with a wallet-friendly Garmin Forerunner 970 dupe — 5 things that stand out about the $300 cheaper Amazfit Cheetah 2 Pro

Enjoying the summer? Temperatures are high right now, so if you need help keeping your feet cool and comfortable, check out Amazon's Skechers sale. A huge range of popular styles are discounted, with as much as 50% off.

One of my favorites right now is the Skechers Reggae Slim Simply Stretch Sandal on sale from $43. The straps are stretchy, comfortable and secure; and the sandals have a Memory Foam footbed to cushion your feet.

Note: Prices vary depending on the size and color you choose — check out any different color options available in your size to find the best deals.

Quick Links

• shop all Skechers deals at Amazon
• Bobs Skip Cute - City Stride (Women's): was $65 now from $27
• Cleo Honeycomb (Women's): was $36 now from $29
• Foamies Precision Slide Sandal (Men's): was $49 now from $36
• Summits AT Hands Free Slip-in Sneaker: was $40 now $37
• On-The-go 600 Sunny Flip-Flop (Women's): was $57 now from $42
• Viper Court Reload Sneaker (Men's): was $105 now from $74
• Aero Razor Running Shoes (Women's): was $140 now from $105

Women

Men