Sam Hopes
Sam Hopes is a level 3 fitness trainer, level 2 reiki practitioner, and senior fitness writer at Tom's Guide. She is also currently undertaking her Yoga For Athletes training course. Having worked with brands like F45 and Virgin, Sam now primarily teaches outdoor bootcamps, calisthenics and kettlebells. In her spare time, she enjoys CrossFit, yoga and running and is currently training for her next Hyrox in London. She can be found testing the latest fitness technology and has a keen interest in mobility, stretching and writing on hot topics like nutrition, sleep and recovery.
Latest articles by Sam Hopes
![Woman performing a push-up on yoga blocks during at home workout](https://cdn.mos.cms.futurecdn.net/Za7KQqQ4F48vNijKFFnfe3-320-80.jpg)
3 strength exercises you can do with a yoga block that aren't ab exercises
By Sam Hopes last updated
These three yoga block exercises target and strengthen your upper body without weights, including your shoulders, chest, and triceps.
![Man performing a barbell deadlift during workout](https://cdn.mos.cms.futurecdn.net/ph9y7jWzGwzYJcSvig8obQ-320-80.jpg)
Deadlifts are the best compound exercise for strengthening your entire body — 3 variations to try
By Sam Hopes last updated
Our Tom's Guide personal trainer explains the benefits of deadlifts for strengthening your body and three deadlift variations you can add to your strength program.
![Man and woman holding a dumbbell in hand performing a bicep curl](https://cdn.mos.cms.futurecdn.net/LVp2kSpKnH7NCnpUx3gdrL-320-80.jpg)
I’ve been teaching weightlifting for years — 3 ways to build strength and muscle using light weights
By Sam Hopes last updated
Our Tom's Guide personal trainer explains three ways to build strength and muscle using light weights at home or in the gym.
![Indoor rowing](https://cdn.mos.cms.futurecdn.net/3RWzyTgNvucq6y58bvKWsH-320-80.jpg)
5 cardio exercises that burn more calories than running
By Jane McGuire last updated
If you're not a runner, these cardio exercises burn even more calories than heading out for a jog.
![a photo of a woman working out at home using the best 30-minute workouts](https://cdn.mos.cms.futurecdn.net/PHR3NeND9zfRDsBzCyApFc-320-80.jpg)
Try these 8 best 30-minute workouts to build muscle and strength and burn calories
By Sarah Jacobsson Purewal last updated
These are the best 30-minute workouts on YouTube, from beginner yoga and cardio dance to HIIT and weight training.
![Left image muscled arm holding dumbbell, right image Chris Hemsworth performing a bentover row with a dumbbell](https://cdn.mos.cms.futurecdn.net/LvZcLKj6om4BtSXEXaHgVY-320-80.jpg)
Chris Hemsworth’s 6-move dumbbell workout strengthens and defines your upper body — here’s how to do it
By Sam Hopes last updated
Chris Hemsworth's six-move dumbbell workout strengthens and defines your upper body. Here's how to do it and the benefits.
![Man holding a dumbbell in right hand with elbow flexed during arm workout outdoors](https://cdn.mos.cms.futurecdn.net/ZtHYiEkDB8YYdnW6E7Qjgi-320-80.jpg)
I’m a PT — you just need this 3-move biceps workout with dumbbells to sculpt your arms
By Sam Hopes last updated
Build and strengthen your biceps and back muscles with a set of dumbbells and three exercises in just 15 minutes.
![Woman standing against grey wall holding a kettlebell overhead with right arm and left hand on hip](https://cdn.mos.cms.futurecdn.net/sYDTgEFRe5NZmD9tmYT4US-320-80.jpg)
Forget sit-ups — you only need 3 standing ab exercises, 15 minutes, and 1 kettlebell to build your core
By Sam Hopes last updated
The three best kettlebell exercises to build your abs and strengthen your entire core while standing up, all using just one kettlebell.
![Woman in activewear on a reformer Pilates bed during Pilates class](https://cdn.mos.cms.futurecdn.net/RSRmmWZGBcNnLLynabFD2Z-320-80.jpg)
3 things I wish I had known as a Pilates beginner
By Sam Hopes last updated
Three tips for Pilates beginners, the benefits of Pilates, and how to choose between reformer Pilates and mat Pilates as a beginner.
![Man leaning against a tyre with one hand and performing a dumbbell bentover row with his left arm](https://cdn.mos.cms.futurecdn.net/HqQJkL6PHSYPzU9oSyhj89-320-80.jpg)
Forget the gym — this 12-move dumbbell workout builds your abs, shoulders and arms in 25 minutes
By Sam Hopes last updated
You just need 12 dumbbell exercises and 25 minutes to strengthen and define your upper body muscles. Here's how to do it.
![Man holding kettlebell above head with right arm and kneeling on left knee with right leg bent during outdoor kettlebell workout](https://cdn.mos.cms.futurecdn.net/zHufX4cadtTNmhPFXwcb8b-320-80.jpg)
5 best kettlebell exercises for runners to build and strengthen the glutes, quads and hamstrings
By Sam Hopes last updated
Five best kettlebell exercises for runners to build lower body strength and power, the benefits, and how to do them, according to a personal trainer.
![The Galaxy Ring could give the Oura Ring (above) a run for its money.](https://cdn.mos.cms.futurecdn.net/LPXb8oCBGdNXasQREkL3Qc-320-80.jpg)
The Oura Ring helped me detect my sleep apnea — here's what happened
By Sam Hopes last updated
The Oura health app has features for detecting breathing disturbances like sleep apnea. Here's what happened when our writer discovered hers using the Oura Ring 3.
![a photo of two women walking in sports bras](https://cdn.mos.cms.futurecdn.net/L3uXixBcfH5CzuuswwqLk3-320-80.jpg)
I walked 15,000 steps every day for 30 days — here's what happened to my body
By Sam Hopes last updated
I’ve walked 15,000 steps a day for the past 30 days — here’s what happened and why your step count matters to your physical and mental health.
![Man leaning against a tyre with one hand and performing a dumbbell bentover row with his left arm](https://cdn.mos.cms.futurecdn.net/HqQJkL6PHSYPzU9oSyhj89-320-80.jpg)
Forget kettlebells — sculpt full-body muscle in just 20 minutes using one dumbbell
By Sam Hopes last updated
A one-dumbbell workout could build strength in your chest, back and legs in just 20 minutes using five strength exercises. Our writer and personal trainer explains how.
![a photo of a woman holding an exercise mat](https://cdn.mos.cms.futurecdn.net/ju6Gxbkh8b6mvuJ8m3ksRF-320-80.jpg)
3 things I wish I had known as a yoga beginner
By Sam Hopes published
Three tips for yoga beginners, the benefits of yoga, and how to pick the best yoga mat for your practice.
![Mark Wahlberg walking on beach with sunglasses](https://cdn.mos.cms.futurecdn.net/LRZ6vCAsD68cdCzRv2fSmX-320-80.jpg)
I took creatine every day for 12 days like Mark Wahlberg — here’s what happened to my body
By Sam Hopes last updated
What does creatine do to your body? We tested it for 10 days to answer what are the benefits, how creatine improves performance, and how it could build muscle mass.
![a photo of a woman with abs sat on an exercise mat holding dumbbells](https://cdn.mos.cms.futurecdn.net/MM2sNNMz5nHFzRBH6zLg8g-320-80.jpg)
I'm a personal trainer — sculpt core muscle with 3 ab exercises and one dumbbell in just 15 minutes
By Sam Hopes last updated
Our Tom's Guide personal trainer gives three ab exercises for building core strength using one dumbbell, and you just need 15 minutes.
![Man and women performing push-ups on balance trainers side by side](https://cdn.mos.cms.futurecdn.net/jnqX9cxeYuFYNpWbzdCsVC-320-80.jpg)
Forget weights — 5 full-body strength exercises for beginners using a Bosu exercise ball
By Sam Hopes last updated
Build full-body strength using a Bosu balance trainer and these five bodyweight exercises for beginners.
![Woman performing butterfly pose outside in sunshine on yoga mat](https://cdn.mos.cms.futurecdn.net/jrRXrTYkmaPCPiNwJktZod-320-80.jpg)
I did the 3-minute butterfly pose exercise every day for one week — here’s what happened
By Sam Hopes last updated
Our writer and in-house personal trainer tried the butterfly pose every day for one week. Here's what happened, and how to do the butterfly pose yourself.
![Right image Garmin watch on wrist, left image woman seated breathing exercise](https://cdn.mos.cms.futurecdn.net/gykY74gbgkQg3c3MwK8ByH-320-80.jpg)
Breathwork is trending, according to Garmin's fitness report — 3 breathing exercises using your watch
By Sam Hopes last updated
According to data from Garmin users and Garmin Connect app activity, breathwork is trending and increased 33% last year.
![Woman pulling her bodyweight up while holding on to a pull-up bar during workout](https://cdn.mos.cms.futurecdn.net/h9T7BPA8nTDGjZj3ga7qcX-320-80.jpg)
Forget the gym — 5 full-body strength exercises for beginners using one pull-up bar
By Sam Hopes last updated
Build full-body strength using just a pull-up bar and these five bodyweight exercises for beginners.
![Man outdoors holding kettlebell on shoulder in racked position during clean and jerk exercise](https://cdn.mos.cms.futurecdn.net/zGCb4EBXiFnChUawajczAi-320-80.jpg)
I did 50 kettlebell clean and jerks every day for one week — here’s what happened to my body
By Sam Hopes published
What is the kettlebell clean and jerk, how do you do it, and what happened when one personal trainer did 50 reps a day for one week?
![a man doing a burpee](https://cdn.mos.cms.futurecdn.net/4YsWh3WSp7bxwHQcotkvpL-320-80.jpg)
I did 50 reverse burpees every day for one week — here are my results
By Sam Hopes last updated
What are reverse burpees, how do you do them and what happens if you do 50 reps every day for a week?