30-Day Home Workout Plan

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30-DAY HOME WORKOUT PLAN Whether you want to lose weight, improve your heart health, gain muscle or strengthen your core, discover all the exercises and gear you need for your dream routine

E V I T C A P E E K Y H T L A E H Y A ST AT DECATHLON WE’RE WITH YOU EVERY STEP OF THE WAY

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BEFORE YOU GET STARTED

GREAT WAYS TO BOOST YOUR WORKOUTS

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HOW TO BUILD YOUR OWN HOME GYM

BUILD YOUR DREAM HOME WORKOUT SPACE

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YOUR FIRST 30-MINUTE WORKOUT PLAN BITE-SIZE EXERCISES FOR STARTING SMALL

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YOUR WEIGHT-SHEDDING WORKOUT PLAN LOSE PLENTY OF POUNDS PRONTO

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YOUR HEART-STRENGTHENING RUNNING PLAN MAKE THE MOST OF YOUR DAILY RUN

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YOUR AB-BUSTING WORKOUT PLAN

CRUNCH YOUR WAY TO WASHBOARD ABS

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YOUR MUSCLE-BUILDING WORKOUT PLAN TOP TIPS FOR GETTING RIPPED

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In association with Before you get started

BEFORE YOU GET STARTED Here’s just a handful of things that it’s really helpful to know

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Words: Matt Kollat

f you want to know how to get fit in 2021 – and fit for 2021, which is hopefully shaping up to be a better year than last year – you have come to the right place. In 30-Day Home Workout Plan, T3 will be sharing the knowledge you’ll need to begin your fitness journey and build a routine that will help you achieve long term results.

We’d first like to reassure you: getting fit doesn’t have to be difficult. Being healthy doesn’t mean a body fat percentage below

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10%. Healthy bodies come in many shapes and sizes and being healthy is a lot different from being just lean. A healthy body is resilient, strong and doesn’t restrict you from things you want to do.

Of course, a lot of people will want to lose weight in general and follow the best home workout in order to feel more healthy. That is absolutely fine. Challenging yourself (within reason) is one of the best ways to get you out of your comfort zone and start living a more active, healthier life.

In association with Before you get started

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WAYS TO BOOST YOUR WORKOUT PLAN

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BE PATIENT

The important thing first of all is easing yourself into your new habits.

Despite what many actors and fitness influencers on Instagram would like you to believe, changes to your physique and health don’t happen overnight. No one can build 10kg of lean muscle in three months who never worked out before, nor can you lose all the weight and keep it off in just 30 days.

Being healthy is more important than a before/after post on social media.

Gradual changes and sustaining a healthy lifestyle will have long term benefits, as opposed to adopting the most punishing workouts right away and finding the impossible to keep up.

Apply small changes first and scale up the efforts gradually to ensure the lifestyle shift won’t come as shock to your body.

We all react to exercise differently and paying attention to your body is paramount if you seek long term results.

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CHALLENGE YOURSELF

A good way to kickstart a new, healthier year is by setting up a challenge for yourself. This doesn’t have to be anything difficult: you can just pick up a fitness wearable and do a 30-day step challenge. Every day, you must hit 10,000 steps, no matter what.

This is a great way to keep you going, even on those days when you really can’t be bothered to do a more complicated exercise routine. Even if you miss a day, that’s fine: do as many days as possible within the month. Every step you take will bring you closer to a healthier you.

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GET MOBILE

We sit too much. And we all know that sitting for too long is not healthy. The

issue is not the act of sitting, but the lack of movement. Standing up from time to time is important. Be more NEAT. NEAT is short for ‘Non-Exercise Activity Thermogenesis’ and although this sounds a very complex something, it really isn’t.

“Despite what many influencers on Instagram would like you to believe, changes to your physique and health don’t happen overnight” NEAT happens when you aren’t stationary. NEAT is your body exercising when you aren’t actually exercising. NEAT is using small amount of energy often. How can you include more NEATness in your life? Stand up from your desk and get some water more often. Take the stairs instead of getting the elevator.

Being more NEAT means you burn calories without having to sweat through a HIIT workout. You should do both if you can but including more NEAT in your day can help you in a lot of ways in itself.

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CREATE A WORKOUT SPACE

Thanks to the pandemic and the subsequent lockdown, many of us reevaluated their fitness efforts and came to the conclusion that you can workout and get fit at home. Home workouts are not without caveats but they are by far the most convenient and cost-effective way to get fit.

We recommend finding your own space and time for the workouts (if you can); you can do yoga while your significant other is watching the telly next to you, but having a dedicated area and time where you can focus on yourself helps getting in the right mindset.

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WEAR THE RIGHT GEAR

Put on your gym kit. The right clothes can make us feel the part. Just because you’re at home, it doesn’t mean you can’t dress for the occasion. Comfy, stretchy activewear and trainers are easier to move around in too. Let’s face it: lunging in skinny jeans is going to be tricky!

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STICK ON SOME TUNES

Put on some music. Listening to music while exercising doesn’t just relieve boredom, it can help improve the quality of your workout too, by increasing your stamina and putting you in a better mood.

The lyrics or catchy rhythm of motivational music will inspire you to exercise longer or work harder during your exercise routine.

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DRINK MORE WATER

Another obvious thing to do if you want to kickstart your metabolism is to drink plenty of... water. Not fizzy drinks, not coffee/tea: water. Having enough water in your system will help your cells to regenerate quicker, toxins to be emptied out of your system more efficiently, and just in general, for you to be more healthy.

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In association with How to build your own home gym

HOW TO BUILD YOUR OWN HOME GYM Currently public gyms aren’t easy to access – fortunately, with a little advice, you can build your dream gym at home Words: Decathlon home gym can be a worthwhile investment. We are all busy people and most of us are pretty good at finding reasons not to go to the gym – even when Covid restrictions allow them to open. But keeping active is so important. Not only for weight loss, but it has a whole host of other health benefits too, from strong bones and muscles, to combatting stress and anxiety.

In light of this, a home gym is often the ideal solution, even if you don’t have a huge amount of space. If you’re lucky enough to have a spare room or a nice garage you could

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convert, then you can go big with a treadmill, rowing machine and multigym.

But, otherwise, just a little space in your living room or bedroom can work too.

But how exactly do you ‘build’ a gym?

And how do you know which equipment is best, so you don’t waste your money on the latest fad that will become a clothes horse in a few months?

YOUR ESSENTIAL HOME GYM EQUIPMENT We’ve put together your ten must-have items to get your home gym started.

Equipment that is small enough to store away and won’t break the bank, but still packs a punch.

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PULL-UP BAR

The pull-up is the finest upper-body bodyweight exercise there is. You may find it tough to start with, but it’s great for building muscle in your arms, back and shoulders. It will even strengthen your core too. You can also do a number of basic gymnastic exercises on a pull-up bar to vary your workout. Plus they can be hooked over or fitted inside any doorway and then easily stored.

In association with How to build your own home gym

Here are some great pull-up bars to kick off your upper-body workout.

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PLYOMETRICS BOX

Plyometrics, also known as ‘jump training’, involves jumping on and off a box that’s used as a platform. It involves exercises where muscles exert maximum force in short intervals of time. They’re great for building speed and explosive power.

You can also use a plyo box for squatting, bench dips, and other non-jumping exercises. Try using it against the wall if you’re using one for the first time so it doesn’t move so much if you don’t quite manage to reach the top.

Jump on board with one of these plyo boxes.

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MEDICINE BALL

Initially used by physiotherapists to re-train people after injury, the medicine ball has now become popular for fitness and sport in general. And rightly so. These versatile balls range in weight from one to ten kilos, and are a great piece of kit for plyometric (jump training) exercises, as well as core strength movements.

Pick up on of these awesome medicine balls to start working that core.

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KETTLEBELL

A must-have piece of equipment for your home gym, the kettlebell is so versatile, and you can get good results. From squats to push-ups, a kettlebell workout can burn up to 20 calories per minute – about as much as running a six-minute mile. A kettlebell uses muscles in your body from head to toe, and it focuses a lot around your core and increases flexibility. A 2kg weight is perfect for beginners, and both men and women can use them as part of their workout routine.

Just choose the weight that works for you.

Get into the swing of things with these great kettle bells.

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DUMBBELLS

The exercises you can do with dumbbells are endless. Plus they’re cheap and usually adjustable so you can change the weight to suit you. Look for the hex-shaped dumbbells with black rubber coating as

they’ll last the longest and are the most comfortable to workout with. It’s a good idea to get a few different weights to accommodate the different exercises you’ll be doing.

Grab some of these fab dumbbells to start building those biceps.

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SKIPPING ROPE

If you haven’t used a skipping rope since your school days, then you’re in for a surprise! There’s a reason boxers use skipping ropes in their training. It’s fantastic cardio and is also great for coordination. Skipping can give you a full-body workout that uses your abs to stabilise the body, legs (calves, hamstrings, quadriceps) for jumping and upper body (forearms, deltoids) for turning the rope. They are low in cost and are a small piece of kit to store away. But they can have a big impact on your exercise routine.

If you’re a beginner, just get a durable rope to work on your cardio. Or look for a lightweight wire rope to work on speed, or a weighted rope to work on strength.

Skip over here to see some of the superb skipping ropes that are available.

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RESISTANCE BANDS

Also known as toning bands, they are both very cheap and very effective at building strength and improving mobility.

Plus they bundle up into a tiny package so you can shove them out of sight when you’re not using them.

Pull out all the stops with one of these great resistance and toning bands.

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MINI TRAMPOLINE

Trampolining is a fantastic top-to-toe workout. It’s a fun way to lose weight and keep fit. It’s also low impact, which makes it great if you’re recovering from an injury.

Did you know that rebounding exercise is 68% more efficient than jogging? It can also help tone your muscles and strengthen your skeletal system, improve balance and posture, and is also the most proven way of eliminating cellulite. And, you can even do it while watching TV. What’s not to love?

Jump into your new exercise routine with both feet with one of these top trampolines.

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WEIGHTED HULA HOOP

The hula hoop isn’t just for young girls! In fact, experts claim it burns more calories than other anaerobic exercises. It helps with fat loss around your middle and is a great core workout.

Don’t be surprised to find slightly bruised hips after your first couple of goes, but this will soon stop. A hoop is also easy to store behind the sofa or under the bed, and some can even be taken apart to make it even easier to hide away when it’s not being used.

Tighten your abs by taking one of these fantastic hoops for a spin.

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BARBELL

Your home gym, of course, would not be complete without a barbell. Both dumbbells and barbells are free weights.

Compared to gym machines, they force your muscles to work harder and require greater stability and balance. A typical barbell is four to seven feet long and one inch thick. This piece of equipment works best for compound movements, such as squats, lunges and deadlifts. Although, it can also be used for a whole host of other exercises too.

Ideally, start your training session with barbell exercises and finish with isolation movements using dumbbells. Alternate between the two and see how your body reacts. If you have a weaker muscle group, prioritise dumbbell exercises. To gain size and strength, perform heavy lifts with a barbell.

Just make sure you don’t go too heavy, especially if you’re just starting out.

Get your hands on one of these great barbells and start building serious muscle.

It’s impossible to get everything you need from just one piece of kit. We all get bored of doing the same thing and your body gets used to doing an exercise, so it’s good to rotate equipment and try new exercises to mix things up. Start by doing a thirtyminute workout at least three times per week. You can gradually build the length of time you’re exercising, the intensity (speed/ weights), or number of days you exercise as you advance. Remember, you don’t need to buy everything at once to be able to workout. You can just get a few of the essentials to get you started, and gradually build up your gym as you get into your new exercise routine.

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In association with The perfect home gym shopping list

THE PERFECT HOME GYM SHOPPING LIST Looking to build a gym at home? It’s not as expensive or cluttering as you’d think. Here’s our rundown of the best kit for creating your own home gym Words: Decathlon

2 JUMP BOX, PLYOMETRICS BOX

This jump box has been specifically designed for cross training.

It’s a wooden box for plyometric movements during cross-training WODs. Regular usage improves your vertical jump and physical condition. decathlon.co.uk, £49.99

1 STRENGTH TRAINING PULL-UP BAR 500

This pull-up bar is designed for bodyweight training: pull-ups, pressups and dips. Use any grip you want: wide, narrow or hammer.

The Pull-Up Bar 500 is a versatile bar. It must be installed using safety cleats screwed into a door frame. decathlon.co.uk, £19.99

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1KG – 5KG MEDICINE BALL

A great addition to any home gym, these medicine balls are perfect for either static or dynamic strengthening exercises.

They’re weighted balls to be used dynamically for explosive training or statically to strengthen your muscles and do physio exercises. Available in: 1kg to 5kg and diameters of 20cm to 23cm. decathlon.co.uk, from £14.99 8 T3 M A R C H 2 0 2 1

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4KG – 24KG KETTLEBELLS

Combine some muscle strengthening and cardio training!

These kettlebells are spot on for a bit of cross training. Kettlebell workouts give you more strength, more power but also more flexibility and resistance. decathlon.co.uk, from £14.99

In association with The perfect home gym shopping list 5 WEIGHT TRAINING DUMBBELL KIT 20KG

Developed by weight training coaches, this 20kg kit was designed for great weight training at home.

Perfect for starting out and doing a variety of weight training exercises to work the biceps, triceps, deltoids and pecs. Comes in a case for easy transport and storage! decathlon.co.uk, from £39.99

7 FITNESS 5-6-7 KG SHORT ELASTIC RUBBER BANDS TRI-PACK

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SPEED SKIPPING ROPE Designed for use on smooth ground, this is the perfect skipping rope for busting out some cross training.

It’s ideal for learning or perfecting double unders during these kinds of workouts and enables you to speed up your exercise effortlessly. decathlon.co.uk, £8.99

Want some workout equipment that won’t take over your home? Then pick up these resistance bands for some allover strength training.

They have an awesome space-saving design, three resistance levels and also offer great value for money! decathlon.co.uk, £4.99

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WEIGHTED HOOP – 1.4 KG

For those wanting to slim their waists, tone their figures and build up their core muscles, this weighted hoop is the way to do it.

Not only that but a quick hula with this is great for toning your legs, thighs, back and core.

It also improves your coordination and balance. decathlon.co.uk, £14.99

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CARDIO FITNESS TRAMPOLINE FIT TRAMPO 100

Want to try out fitness jumping? With its steel frame and 36 springs, the 100 trampoline is durable and reliable.

And don’t worry about any bouncing mishaps: this trampoline is the perfect size for training indoors. decathlon.co.uk, £34.99

PUMP WEIGHT TRAINING KIT 20KG 10

If you’re looking to master weight training at home, you should try hoisting one of these bad boys.

Start out light using the 2.5kg bar and gradually increase the weight to build up your pecs, shoulders, arms, glutes and more. Perfect for sculpting your body at home! decathlon.co.uk, £59.99

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In association with Your first 30-minute workout plan

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In association with Your first 30-minute workout plan

YOUR FIRST 30-MINUTE WORKOUT PLAN

Looking for an accessible place to start? This home workout plan is a great way to squeeze a little activity into your busy routine and learning some essential exercises Words: Decathlon

hen exercising, it’s tempting to want to break into a run before you can walk. But if you’ve never worked out before – or at least haven’t for a while – it really is worth starting simple. Getting a good routine going and learning some of the most versatile exercises is much more valuable initially than lengthy routines involving complex equipment. This is because it will be easier to fit into your day and you will start to experience some of the benefits of a regular

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routine right away, before you start to increase your commitment.

Although it’s recommended that we aim for at least 30 minutes of moderate physical activity every day, this series of exercises takes around ten minutes to do. So our advice would be to do three sets of each exercise to start with. You can do the three sets one after the other or do them like a circuit, by doing one set of all five exercises and then starting from the first exercise again until you’ve completed three circuits.

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In association with Your first 30-minute workout plan

YOUR 30-MINUTE WORKOUT PLAN This is one of the best body-weight exercises for your upper body as it builds a strong chest, shoulders, arms and abs.

Get in a pushup position with your hands roughly shoulder-width apart, keep your lower back flat and don’t let your hips sag.

Lower yourself and keep your elbows close to your body as you descend: you should aim to get your chest within a few inches of the ground. Then raise yourself by pushing the ground away from you.

If you’re a beginner, you can start with your knees on the floor, although fully extending your legs increases the difficulty by adding more body weight. You can also use push up bar handles and other fitness accessories to mix up your routine a bit as you advance.

MOUNTAIN CLIMBERS 30 seconds This cardio exercise will increase your heart rate, fire up your metabolism and help burn those extra calories.

Start in a push-up position, so that your hands are directly under your shoulders and only your hands and feet touch the ground.

Engage your core and draw your right knee to your chest. Then return to the starting position and immediately draw your left knee to your chest.

Continue to alternate, moving quickly.

Make sure to keep your core engaged and back flat throughout. You can start to introduce balance equipment as you get more advanced.

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PUSHUPS 10 reps

HIP BRIDGES 10 reps This exercise will help build strong legs and help get that great bottom by strengthening your glutes. It can even release lower-back tension.

Lie flat on your back with your knees bent and feet flat on the floor. Push through your heels and squeeze your glutes to push your hips up. Pause for two seconds at the peak and then lower yourself back down.

In association with Your first 30-minute workout plan The top three…

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LATERAL SPLIT SQUATS 6 reps per side

REVERSE LUNGES 6 reps per side Reverse lunges help strengthen your thighs and hip and target each leg individually for more balance and stability.

Stand with your feet hip-width apart.

Take a long step back with your left foot and bend your right knee until it’s at 90 degrees before lowering your left knee until it is also bent at a right angle. Finally, push back up and return to the starting position. Repeat with alternate legs.

When you’re looking for more of a challenge, you can advance to a dumbbell or barbell in either the back squat or front squat position.

Squats from side-to-side build more strength in each leg than regular squats do.

Start with your feet slightly wider than shoulder width apart, and turn your toes out slightly. Reach your hands forwards at shoulder height, then bend your left knee and push your hips backwards to lower yourself down over your left foot. Your right leg should remain as straight as possible, while you keep your heels down on the floor. Straighten your left leg to stand up and return to the centre position before alternating sides.

To begin with, we recommend you do this 30-minute workout at least three times per week, ideally alternating days so your muscles have time to recover. Gradually build the length of time you’re exercising, the intensity (either by increasing the speed or using weights), or the number of days you exercise. In other words, try to do a bit more than last time!

Follow this simple at home workout plan and you’ll soon start seeing the results of your hard work.

DOMYOS 01FITNESS COMFORT MAT This 20mm thick mat offers a maximum level of comfort for all your workouts done without shoes. Work out in the right conditions! You’ll love: The ultra-comfortable thickness; the perfect size (190cm x 70cm x 20mm).

You’ll be wild about: The ultrapractical carry strap to take it anywhere! £39.99, decathlon.co.uk

02 TONE DUMBBELLS TWIN-PACK 3 KG Dumbbells are a must-have part of any strength training kit. This model is available in six different weights to suit all your workout needs.

You’ll love: The comfortable grip; the no-roll design. You’ll be wild about: How versatile they are: make all your squats, lunges and bicep curls more intense. £14.99, decathlon.co.uk

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TONE SOFTBELL ADJUSTABLE WRIST AND ANKLE WEIGHTS TWIN-PACK 0.5 KG These soft dumbbells are perfect for strength training and toning exercises, no matter the size of your workout space. Tone up by wearing them on your wrists and ankles! Sold in pairs, from 0.5kg to 2 kg each. £7.99, decathlon.co.uk M A R C H 2 0 2 1 T3 1 3

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In association with Your weight-shedding workout plan

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In association with Your weight-shedding workout plan

YOUR WEIGHTSHEDDING WORKOUT PLAN There’s no better time than now to start losing some of the pounds you may have put on in the last year. The methods we suggest may hurt a bit, but we guarantee they’re effective Words: Leon Poultney

IIT isn’t just a buzz-phrase. Although the way it is sometimes promoted is closer to Scientology than science, a HIIT workout can have big positive effects and, by definition, it doesn’t take long. Be ready to get your heart rate pounding by any means necessary with this high intensity interval training guide for bikes, treadmills, skipping ropes… and anything else you can find.

No doubt your eyeballs have been pummelled into teary submission by all of the Instagram ads, email marketing campaigns and posters that urge everyone to get in shape after the festive season. The fact of the matter is, they tend to be a ploy to get you to sign up to a gym membership you’ll likely use a few times and then stuff into a sock drawer, or to purchase some overpriced shorts that feature a pocket for your phone.

Rejoice! You can actually torch belly fat without spending cash on any of the above simply by adding a good high intensity interval training (we’ll call it HIIT for short) programme to your weekly workout routine.

It’s a great way to get into shape because, psychologically, it’s much easier to set your mind to, say, five or six sets of 40 seconds of intense exercise, as opposed to spending hours and hours pounding a treadmill.

On top of this, there have been numerous studies that suggest that if fat is burned after exercise where HIIT is involved, it helps stabilise blood sugar levels and can help build muscle and strength at the same time.

There is also very little need for fancy equipment, because it is possible to indulge in a sweaty HIIT session

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in your local park with little more than a good pair of trainers and the clothes on your back.

HOW TO PERFORM HIIT PROPERLY Simply put, high intensity interval training can be described as a bout of fervent exercise, followed by a short period of rest or active rest, where a much lighter rate of exercise is performed in order to catch the breath and lower the heart rate.

The intensity of the exercise is typically where most newbies trip up, as this really needs to be “ah-ma-gadI-can’t-breathe” levels of activity. Purchasing a heart rate monitor or fitness watch that can do a similar job will help, as it helps visualise heart rate zones and can immediately tell if you’re cheating.

In essence, a heart rate of 170bpm or above is high for regular fitness levels, but you can calculate your maximum heart rate by subtracting your age from 220.

This is a safe max and anyone performing HIIT should aim for between 70% and 95% of their max during the intense bouts.

Exercises can be as simple as jogging for a minute, then sprinting as hard as you can for 30 seconds, before returning to a jog and repeating for 30 minutes. But you can also incorporate a static bike, rowing machine, elliptical trainer and treadmill, as well performing weighted strength workouts like kettlebell swings, medicine ball slams and battle rope exercises.

We’ve highlighted a few HIIT workouts overleaf, so there’s no excuse for not getting fit in the future!

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In association with Your weight-shedding workout plan ROWING MACHINE HIIT WORKOUT Duration: 20 minutes Warm-up on a rowing machine for about five minutes by setting the resistance to its easiest level for the first couple of minutes and focusing on form. Keep the back straight, driving with the legs and incorporating the shoulder muscles properly, rather than rolling the shoulders forward or hunching the back.

Increase the resistance slightly over the next few minutes to elevate your heart rate before entering the HIIT element of the workout.

Now, with the resistance set at a relatively high level, aim for 30 seconds of intense rowing, giving it all you have with every stroke and aiming to keep the stroke rate high without compromising form.

Once the 30 seconds is up, drop the resistance and go for 30 seconds of gentle rowing, aiming to get the heart rate back down and breathing deeply in through the nostrils and out through the mouth.

Repeat the above four more times and that’s the HIIT session over. Don’t forget to add a five-minute warm down into the routine: decrease the resistance and stroke rate until your heart rate is near rest levels.

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Top tip: Does 30 seconds intense exercise feel like a lot?

Start with 15 seconds on and 45 seconds active rest instead. This can be gradually built up over the weeks.

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In association with Your weight-shedding workout plan

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EXERCISE BIKE HIIT WORKOUT Duration: 30 minutes Get the bike set up properly so you are comfortable and can transfer power efficiently through the pedals. A good technique is to adjust the saddle so you can get a heel on the pedal without over-stretching your leg. There should be a slight bend in your knee with the heel flat on the pedal.

Once comfortable, begin with three minutes of free-spinning, where the bike is on an easy setting but pedal revolutions remain high. Start with 80rpm for the first minute, 85rpm for the second and then 90rpm for the final minute. Now increase the resistance slightly and start again, repeating these steps until a 10-minute warm-up is over.

Now, crank the resistance up, but make sure you can still manage a cadence of 80-90rpm and really go for it.

Spin your legs fast and dig deep for a good 30 seconds, before dropping the resistance and lightly spinning the legs for a minute.

Repeat this five times and then crank the resistance up for the final part of the workout. During the high intensity interval sets, stand up in the saddle and aim to transfer as much power through the pedals as possible, rather than focusing on the amount of times the pedals turn.

Once completed, you should be drenched in sweat, so don’t forget to take on plenty of fluids before, during and after the workout. Also ensure you spend at least five minutes spinning your legs on a light resistance level to rid your muscles of lactic acid build-up and stretch once off the bike.

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In association with Your weight-shedding workout plan

BODY WEIGHT HIIT WORKOUT Duration: 25 minutes

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Butt Kickers

Consider this a warm-up. Run on the spot but ensure the heels come up and tap your butt on the upward phase.

Drive through the balls of your feet, keep a straight back and tense the abdominal muscles to work everything.

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You’ll need a stopwatch for this bodyweight workout but there are plenty of apps out there that offer interval training timers for smartphones. The idea is to perform an athletic exercise for a set time, rather than counting reps, and then resting for a short time before moving on to the next exercise.

Set your stopwatch or interval trainer timer for 40 seconds of exercise and 20 seconds of rest and perform the following circuit.

Jumping Jacks

They might be straight from a PE lesson, but the classic Jumping Jack really gets the heart rate soaring. Ensure the intensity is high for the 40 seconds required by squeezing in as many reps as you can, but tense the major muscle groups during the motion, acting as if you are pushing against an imaginary force.

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Burpees

Warning: burpees hurt. But burpees also call upon almost every major muscle group in the body, thus improving strength and cardiovascular fitness. Start from standing and then squat down so the palms of your hands are on the floor and your knees are tucked into your chest.

Kick the legs back in an explosive fashion until you’re in a push up position, then pull the legs back in towards the hands and jump as high as you can with arms raised.

Repeat as many as you physically can in 40 seconds before resting.

In association with Your weight-shedding workout plan

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Mountain Climbers

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Push-up

Finish the set with an exercise that is as old as time, but trust us, even a simple push-up will hurt after everything that has come before it.

Start in full push-up position, with arms fully extended, and then lower your body until your chest reaches the floor. Ensure elbows are tucked into your sides and don’t flare outwards. Return to the starting position by pushing back up with maximum force but keep the back straight and don’t let the hips sag.

Perform these relatively quickly but don’t compromise on form and remember to inhale on the way down and exhale on the way up.

Rest for two minutes and let the heart rate return to normal resting levels, control breathing and then start the routine again. Aim to perform three full circuits in the 25 minute allotted time but ensure you fit a short cool down in to avoid injury.

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The short rest periods will mean your heart rate never really sinks back down to resting levels, making the later exercises in this workout feel much harder. Dig deep and go hard here for maximum results.

Start in the plank position, resting on your palms and toes with elbows tucked in close to your body. Bring your right knee in as close as you can towards your chest and return it to the starting position. Do the same with your left knee, then up the pace as soon as you get in the rhythm. Again, attempt to fit as many reps into 40 seconds, working each leg equally.

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In association with Your heart-strengthening running plan

YOUR HEARTSTRENGTHENING RUNNING PLAN Make the pavement work for you by following a few simple pieces of advice Words: Matt Kollat

icking up running as a hobby can be intimidating, although the core concept is easy as one-two-three: all you have to do is to put one leg in front of the other in quick succession. We assume that you are here for some more nuanced tips though and that is exactly what we have below. With these running tips for beginners, we will help you get going and keep you on track too.

The initial phase – the first week or so – is probably the most mentally challenging part of the whole running journey, because you have to go from doing nothing to doing something, and that can feel quite overwhelming. Having a great pair of running shoes on your feet can help motivate you and also to alleviate discomfort that you might experience at the beginning.

Without further ado, here are our top tips to turn you into the running machine you know you are!

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In association with Your heart-strengthening running plan

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TOP TIPS TO HELP YOU KEEP ON RUNNING

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HAVE A GOAL IN MIND

Did you know that many free online courses contain almost as good learning materials as their paid-for counterparts? The main reason why the completion percentage is very low on them is not actually because they are subpar quality, but because they are free and have no deadlines.

An end point gives your efforts a purpose and keeps you on track. Want to start running? Want to be able to run 5k without panting three minutes into the run? Sign up for a 5k race in two or three months’ time.

And actually pay for the race now, too.

Humans are simple creatures. We have a lot of biases, too. One of them is called loss aversion. And interestingly enough, loss aversion is a stronger bias than knowing your efforts will pay off significantly in the future.

This means that by undertaking a financial obligation, you are more likely to keep at your plan than without.

Knowing that not going to the race will lose you £50 is more of a stimulus than knowing you will be able to run 5k comfortably in 12 weeks.

Even better: pair up with a running partner digitally. There will be days when you won’t feel like running, but if you have a partner egging you on and tracking their times alongside you, it can make you train.

Also, train consistently and not sporadically. If you are running three days a week, let them be Monday, Wednesday and Saturday, not Monday to Wednesday.

Give your body time to adjust.

“In general, choose running gear that is comfortable and makes you comfortable being in them.”

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STICK TO THE PLAN 5k running plans are everywhere on the internet. Even the NHS has a nineweek Couch to 5k running plan for beginners.

And truth to be told, most of the plans online are actually fine.

What you really need to do is to stick to a plan. Pick one and stick it on the fridge door. Find a race that’s close to the end date of your plan and sign up for it. Cross off each day on the plan as you go along so you can see your progress.

GET YOUR GEAR RIGHT This probably goes without saying, but having a decent pair of running shoes and compression tights can not only help you avoid injuries, it can also boost your performance.

You don’t need loads of gear, though, so don’t raid your nearest fitness apparel store.

Although running is a full-body workout, it will work mostly your leg muscles and put the most pressure on your joints below your waistline. Having well-cushioned running shoes, like the Asics Gel-Nimbus

21 or the Nike Joyride Flyknit, can help you feel less sore and recover more quickly.

Compression wear (such as compression shorts or compression tights) can improve muscle oxygenation and also make exercising feel like less of an effort. They can also reduce muscle fatigue by keeping your muscles nice and tight. In general, choose running gear that is comfortable and makes you comfortable being in them.

Another good way to improve is to get a reliable fitness tracker or running watch.

They will help you have a better understanding on how you run and, most importantly, track your exercises so you can see your progress. They are also great tools to help you pace yourself better and keep your heart rate within a healthy range.

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DON’T FORGET TO REST Your muscles will grow, one way or another, when you start using them.

Even doing only cardio exercises will make you stronger, and definitely leaner.

The muscle growing process, in a nutshell, is as follows: when you exercise, microscopic tears will appear on your muscles that will get repaired when you rest (especially when you are asleep). Your body will use protein to repair the tissues and, in the process, they will get bigger.

This means that without adequate amount of rest/sleep, your muscles can’t repair and therefore instead of getting stronger, you’ll just injure yourself exercising. Give yourself enough time to rest so you can maximise your efforts.

Also, always warm up before and stretch after your runs. Things like percussion massagers, foam rollers and resistance bands can do wonders, even if you just use them five minutes a day.

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E V I T C A P E E K Y H T L A E H Y A ST AT DECATHLON WE’RE WITH YOU EVERY STEP OF THE WAY

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In association with Your ab-busting workout plan

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In association with Your ab-busting workout plan

YOUR AB-BUSTING WORKOUT PLAN Get a stomach flatter than a week-old glass of Prosecco by heeding our words on how to turn that flab into rock Words: Matt Kollat

t is a mystery why having a six pack is such a popular idea. If you think about it, there aren’t many occasions when you can display your abs without looking like an absolute egomaniac, apart from on the beach – and who knows when we’ll be able to go there again. Nevertheless, having great abs and a strong core are worthwhile goals when building out your dream fitness plan.

One difficulty working the abs is that they are high load-bearing muscles, meaning you will need to bomb them properly for them to take notice. We use our abs very often during

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everyday life, unlike – let’s say – the lats, so while lats can be worked relatively easily, you’ll need to do longer sets and more reps to build an exceptional six pack.

Most of the best abs exercises for beginners overleaf don’t require much equipment and can be done at home. Saying that, you will be down on the floor for all of them, so a yoga mat could come in handy, especially if your abode has hard flooring.

Also, for one of the these exercises, you will need a resistance band and something to attach it to, which doesn’t have to be a pull-up bar: a coat hook might do.

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In association with Your ab-busting workout plan

YOUR TIMETABLE FOR BUILDING FAB ABS

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low-plank position for that long: you’ll quickly see.

Knee planks are not difficult to perform – at least to know what you are supposed to do – just hold your body straight whilst resting your body on your knees and elbows.

Hold the knee-plank position for 30 seconds and then rest for another 30, repeated twice.

Planks work your whole core and will make the middle part of your body stronger.

This can come in handy when sitting or standing for long periods, and developed core muscles can also improve your posture as well.

LYING KNEE RAISES 30 seconds x 3 AB CRUNCHES 30 seconds x 3 Crunches are not the best abs exercises, as has been proved in recent years.

Yet, done correctly, ab crunches can get your abdominal muscles used to contraction, priming them for ‘proper’ abs exercises.

In essence, you’ll start by laying down on the floor, knees bent at a 90-degree angle, arms either on the side of the neck or crossed over on the chest. Don’t have your hands behind your head and definitely don’t try to pull your head with your arms: you might end up straining your back or neck that way.

Raise your head and shoulders off the ground, using your abs. You don’t have to lift your upper body high; just high enough to activate your abs. At the beginning, try to do 30-second splits, so do 30 seconds of crunches then 30 seconds rest, three times.

KNEELING AB CRUNCHES 30 seconds x 3 To be able to do kneeling ab crunches, you will need either a resistance band or a cable machine. If you’re using a resistance band, triple check that it’s securely attached to the anchor point. Also, if you are working out at home, have a yoga mat laid out underneath your knees.

To get in the starting position, kneel down on the mat and grab the end of the resistance band. Hold the end of the band to the top of your head and place some of your upper body weight on the band. The band should be somewhat stretched even in the starting position.

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Then pull the band down, using your abs, without your knees lifting from the ground.

You want to make sure you isolate your abs and really work them hard. Follow the same pattern as above: do 30 seconds of exercising, followed by 30 seconds of rest, three times over.

Kneeling ab crunches provide a fuller range of movement and eliminate the back-strain element of regular ab crunches.

KNEE PLANKS 30 seconds x 2 Planks are not exciting to do, we agree. In all honesty, planks are one of the most boring exercises out there, you literally do nothing else but hold your body in a fixed position. Saying that, it is one of the most challenging exercises you can do and great for improving your posture and six pack gains. And if you ever want to know just how long 60 seconds can be, just try holding the

If you really want to work your abs, you will have to use your legs more.

All the best abs exercises require you to move your legs, like hanging leg raises, flutter kicks, scissor kicks and mountain climbers. None of which are a beginner abs exercise, unfortunately.

There is one exercise, though, which can be done fairly easily and still works the lower abs: lying knee raises. Much like the knee plank, the lying knee raise is the ‘light’ version of harder exercise, in this case the lying leg raise.

To perform a lying knee raise, lay yourself on top of your yoga mat, arms on the side, legs closed, body completely flat on the ground. Then, lift both legs up at the same time while bending them at the knee until your thighs are perpendicular to the ground, then let them down again.

Try lifting your legs up slower so you can activate your abs for longer. Try not to lift your bum off the floor, and really focus on the abs as you elevate your legs.

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In association with Your muscle-building workout plan

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In association with Your muscle-building workout plan

YOUR MUSCLEBUILDING WORKOUT PLAN These six essential resistance training moves are what you need to power up your training in 2021

Words: Decathlon

he first day in your home gym can be intimidating. With so many exercises and bits of equipment to choose from, it’s hard to know where to start. So, to help, here are the key moves for dumbbells, barbells and kettlebells that you need to know.

Weights workouts should be slightly more nuanced than grabbing the nearest dumbbells and churning out some halfhearted biceps curls. There are better and far more effective ways to build muscle.

The best way to maximise gains and minimise time spent working out is to focus

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on compound exercises. Compound exercises work multiple muscles at the same time, which is great for improving muscle coordination and for weight loss too. Not to mention, working many muscles simultaneously can also give your metabolism a boost.

We have listed here the two most important exercises for each piece of home gym equipment and the best ways to perform them correctly. With these effective dumbbell, barbell and kettlebell exercises, anyone can hit the ground running and start building muscle fast.

ON SAFETY Resistance training is great for muscle building and weight loss but it is not without caveats. First and foremost, most types of resistance training involves dangling heavy weights above your head or holding these weights in a position that puts a lot of pressure in certain areas of the body. We recommend using smaller weights until the body develops a certain degree of ‘muscle memory’ that will enable you to maintain correct form, even when lifting heavier weights. Rushing the process will result in injuries and not gains.

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In association with Your muscle-building workout plan

YOUR MUSCLE-BUILDING WORKOUT PLAN DUMBBELL: overhead/military press

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Overhead presses are the ultimate shoulder and triceps exercise to help you get big arms. They mainly work your delts (shoulder muscles) and triceps (the muscles at the back of the upper arm) but they’re also great for building up your pecs (chest muscles) and core (for stabilisation).

Start out by holding the dumbbells at shoulder height with your legs a shoulder width apart, your core engaged and your spine neutral. Then, press the dumbbells up until your arms are fully extended. Finally, lower the arms back to the starting position.

BARBELL: bench press If you want to build monster pecs, bench presses with a barbell are the way to go. They act on your pecs and the triceps but also the delts and the smaller muscles around the neck.

First off, if you’re doing bench presses with a barbell, you’ll need a weights bench with a rack. Lay down on the bench so the bar is roughly at eye level. It’s important to really dig your feet into the ground and have your core engaged before the bar even leaves the rack. You quite literally hover very heavy weights over your head and chest, so all your muscles need to be ready for the lift before it commences.

DUMBBELL: bent over row Bent over rows are, without a doubt, the next best thing if you can’t do pull ups. That’s because they work your lats (upper back muscles) and biceps, but also a range of smaller muscles on the back and the rear delt too.

Bend over as far as it feels comfortable without arching the back or pulling the hamstrings too much. Your feet should be a shoulder width apart, while your core should be engaged and your shoulders open.

Then, pull the dumbbells up towards your belly (not the chest), then lower them back down to the starting position.

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Grab the bar a little bit over a shoulder width apart and push it off the rack. Position it so the arms are pointing straight up. Lower the bar to the chest and make sure the bar touches the chest before it’s being pushed up again. Don’t let the elbows flare out but there’s also no need to keep the elbows completely tucked in either. Push the bar back up to the starting position.

BARBELL: deadlift Deadlifts are perhaps the most powerful tool in your arsenal because they’re a full-body workout. They use pretty much all the muscles in your body but particularly those in the lower body, including the quads (front of the thighs), the glutes, back, core, shoulders, forearms and traps (muscles around the neck).

However, deadlifts are brutal. The correct form is essential, as most deadlifts are performed using seriously heavy weights.

Even seasoned lifters can injure themselves if they don’t pay attention.

Stand in front of the barbell with your legs firmly dug into the ground roughly shoulder width apart. Bend the knees and grab the barbell with the over/under hand position (one hand is facing up and the other one down). Keep your back straight, spine in a neutral position and shoulders open with the bar touching your shins.

Lift the bar up, keeping it close to the legs all the way through the movement. Lift through the glutes, not your back: you want to mainly drive the lift with the legs but as you approach the apex point, you also want

In association with Your muscle-building workout plan The top three…

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KETTLEBELL: Turkish get up Turkish get ups will increase muscle coordination like no other exercise.

Again, this is because they utilise most of the muscles in the body but especially the glutes and the delts.

The kettlebell get up is all about transitions. You need to transition from lying to kneeling, then kneeling to standing, then reverse the whole operation until you are back in the starting position.

Feel free to use smaller kettlebells for Turkish get ups: even those will provide plenty of resistance for this one-move kettlebell full-body workout.

DUMBBELLS 02 AND BARS WEIGHT TRAINING KIT 93 KG This kit was developed by our weight training coaches and design team for dumbbell and bar weight training at home.A complete kit to work your entire body: biceps, triceps, deltoids and pecs, back and lower body (squats, lunges). £149.99, decathlon.co.uk

KETTLEBELL: swing Part cardio, part strength, all amazing exercise, kettlebell swings use similar muscles to the deadlift but the swing uses more dynamic movement.

For these, the best starting position is with the kettlebell resting on the floor in between your legs, which should be a little bit over shoulder width apart. Reach down for the kettlebell and grab it firmly with both hands, with your back straight and core engaged. Lift the kettlebell off the floor, swing it forward a bit to gather some momentum and then swing it back between your legs.

From here, pull it up almost all the way to eye level and then pull it back down in between your legs. Don’t let the kettlebell ‘fall’ back down; pull it down hard to work those muscles all the way through the workout. And your back must stay straight all the way through.

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E V I T C A P E E K Y H T L A E H Y A ST AT DECATHLON WE’RE WITH YOU EVERY STEP OF THE WAY