We understand. You were ready to change things in 2020. You wanted to torch fat, build muscle and get fit for the new year. But three weeks in, you haven't lost two stones and now you've started losing motivation. But fear not: we have a few tricks up our sleeves that can get you fit even if you are feeling a bit lazy.

You might think that the only way to get fit is to hit the treadmill or exercise bike an hour a day, every day, or to start doing heavy resistance training and full body workouts. And although all these activities would help you lose fat and build lean muscle mass especially if your diet is correct they also take considerable amount of will power to start.

Many people fall into the trap of changing their lifestyle too quickly, setting themselves up for failure. Swapping eating pizza every night and doing no exercising to having leaf salad and loads of exercising will send your body into panic mode and you are more likely to abandon your new, healthier lifestyle.

Small, incremental changes might not melt fat off you in one week but they will help ease you into a healthier lifestyle. And, of course, they will help you get fitter and slimmer, too.

We collected five strategies to help you on the journey to get fit(ter), even if you are feeling lazy.

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The below tips are just the tip of the iceberg but they should still make you more fit and mobile, boost your metabolism and your cardiovascular system as well. By introducing these changes and strategies into your life you can make the first steps towards getting leaner and healthier.

Put things out of the way

(Image credit: Getty Images)

Want to get your body ready for rigorous exercising? The best way to start is to get more mobile. Our modern lifestyle makes us stationary, we tend to sit and stand a lot, arms hanging next to our bodies, head tilted forward as we stare at computer and phone screens.

You can feel fitter by applying a few mobility changes to your everyday life. Change things up at home and at work. We place items we use more often in the most convenient places in cupboards and wardrobes, and as much as it is convenient, it makes our bodies more rigid, too.

Try moving things out of the way. Make yourself reach higher up or deeper down for everyday items. Place all the snacks in the most obscure place in the kitchen. Put the shoes in the top compartment in the hallway cabinet. Move the side desk farther away from the sofa.

These small changes will help you mobilise your joints and even get you to do exercises in the process. Frying pan on the lowest shelf in the bottom cabinet? Better do a squat to get it.

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Even if you aren't planning on moving more, drinking more can help boost your metabolism. And when we say drinking more, we don't mean teas or coffees, or even juices, but water.

Green tea and coffee is healthy to consume (not in industrial quantities, though) but they are also slightly diuretic so they will make you pee more. Water, on the other hand, will aid your guts to process food quicker and also help rid toxins from your body.

As for juices, they aren't completely unhealthy but you shouldn't drink more than a glass a day. Juices are high in sugar and regardless of the source of this sugar, since there are no fibres in them not even orange juice with bits is as fibery as an actual fruit they will spike blood insulin levels.

Water has also no calories and you can drink of it as much as you want. By drinking more water, you will also feel less hungry since your stomach will be more stretched.

In case you still feel hungry, you can try swapping your unhealthy snacks for some healthy protein bars and snacks. Protein takes longer to digest and many of the protein bars available on the market today are high in fibre and low on sugar, too, making them an ideal snacking option.

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You don't even have to do stunts like this to get fitter using an exercise ball

(Image credit: Trideer)

Exercise balls are amazing. They are a versatile piece of equipment, like resistance bands, and can be used for exercising as well as everyday activities. For example, sitting on an exercise ball when you watch TV or work on the computer requires you to use your core muscles, maybe not to the extent as when you use an ab roller but it is definitely a good start.

Sitting on an exercise ball will also naturally make you move around more. Not only do you roll forward and backwards a bit as you sit, making you use your ankle and knee joints more, but since you can't lean back, you are most likely to get up more often which in turn will help your metabolism and cardio system, too.

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High intensity cardio exercises like running or jumping on a rowing machine burn a lot of calories. But they also require considerable amount of effort and are not ideal for people who are overweight.

This is especially true for running. Carrying extra weight will put more pressure on your joints and although running can make your bones stronger, it takes time to build up the base stamina to be able to run more efficiently.

At the beginning, you're better off with brisk walking. Brisk walking is the next best thing to running as it requires less effort but also burns calories and helps metabolism and cardio health, too.

You don't need any special gear either, although good pair of walking shoes or running shoes can make walking significantly more comfortable. To track your steps, get a fitness tracker or a running watch, these devices can also measure heart rate and calories burned.

Also, research showed that people who listen to music with higher rpm will walk faster, so you might as well get a pair of sweat-proof running headphones too. This will also make the walking sessions more enjoyable.

Try to swap some of your car journeys to walking sessions instead and also add a bigger walking session to your weekend plans. Once you get used to brisk walking, start adding some jogging intervals to your walks.

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HIIT (high intensity interval training) is the perfect workout for the time poor (although maybe it would be a push to call it lazy). HIIT workouts use short bursts of high intensity exercises to bring the heart rate up, followed by short intervals of low intensity intervals.

HIIT can effectively burn fat, not only during the workout but up to 24 hours after the HIIT session. It can also be done using a variety of equipment: there are indoor exercise bike HIIT classes as well as kettlebell HIIT workouts, or you can just use a jump rope if you want.

HIIT is also good because it is easier for many people to maintain high intensity exercising for shorter periods than it is to maintain a moderate tempo for longer (a.k.a. running). A HIIT workout can be over and done with in 20-30 minutes, just take your protein powder mix plus a banana and you're sorted for the day.

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How to get fit when you're unfit: 5 easy strategies that mean even lazy people can be fitter and healthier - T3

A new study on adult Muslims suffering from type 2 diabetes has revealed that intermittent fasting during Ramadan is actually helpful for their health. Intermittent fasting is a new trend of weight loss and is quite popular these days. For many people, it is just a weight loss programs and for others, it is a lifestyle change. But in any way, it has some remarkable health benefits to offer.

Intermittent fasting is also rooted in some religious practices globally. For example, during the month of Ramadan, Muslims follow a daily routine of intermittent fasting and abstain from drinking and eating food from morning to evening. Although Muslims who are diabetic have some health concerns before starting the fast, doing the fast actually has many health benefits for them,

The complete research is published in the journal Annals of Family Medicine in its March/April issue of 2020.

This study on adult Muslim participants showed that diabetic people empowered with a professionally designed protocol completed their fast safely. They were studied by a healthcare team from the National University of Singapore.

Also read- Study Says COVID-19 is not a Serious Threat for Childrens Health

The protocol that they followed was named FAST, meaning Fasting Algorithm for Singaporeans with Type 2 Diabetes. The leader of this team, Joyce Yu-Chia Lee is a professor at the University of California. Joyce says; FAST is one of the first tools that brings together Ramadan education, guidance for health care providers and elements of patient empowerment.

All the participants in this trial followed this FAST protocol to see if intermittent fasting was possible for them or not. During this whole study period, they collaborated with a healthcare provider who recorded no risk of any type especially not related to hypoglycemia. In fact, the fasting gave these participants better control over their glycemic levels.

Also read- FDA to Impose Graphical Warnings on all Cigarette Packs for Public Awareness

This FAST protocol is aimed to make the diabetic people educated and aware of how to monitor and control their blood sugar level. With a culturally designed awareness plan and information for the patients as well as doctors encourage to self-monitor the sugar levels before, during and after a fast.

The study concluded that using customized plans lie this Fast protocol could be helpful to make Muslim adults fast safely, without interrupting their sugar levels. Dr. Lee says that it is common for Muslim diabetic patients to fast, without professional medical assistance. Because most of the doctors advise them not to fast which is against their religious and cultural beliefs. So they continue to do it, without consulting a medical professional.

This study shows that tools like intermittent fasting would fill up this gap between the patient and doctor on how to safely complete a fast or make it a lifestyle change, irrespective of ones religious views. She also expects that this trial might lead to a tailored plan on diabetes management for religious and cultural people in addition to the standard diabetic guidelines.

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Study Shows that Intermittent Fasting has Benefits for Diabetic Patients - Health News Today

Kettler Sport Arena, like all the best treadmills is a wonderful device. An essential part of any home workout, treadmills can make running training possible all year round, regardless of the weather. A good treadmill will also help you lose weight fast, kickstarting your metabolism and strengthening your heart and lungs. Many modern treadmills are also quiet, unlike older running machines that did little to cushion your feet on the belt.

Buy the Kettler Sport Arena treadmill at John Lewis

The Kettler Sport Arena Treadmill is one of the best home gym products to buy if you're into running or weight loss. It is reasonably priced and due to some special features hardly ever found in other treadmills, it can be used for a range of purposes.

(Image credit: Kettler)

The Kettler Sport Arena Treadmill has one of the slowest starting speeds (0.3 km/h) on the market, making it ideal for recovery as well as complete beginners. With this treadmill, you can gently ease yourself into running training without having to worry about the weather outdoors.

The fully shock absorbed deck will make running on the Kettler Sport Arena Treadmill even less demanding for your joints as well more pleasant for the downstairs neighbours. For added peace of mind, the Kettler Sport Arena Treadmill also comes with a 3-year parts and labour warranty including lifetime on the frame and motor.

Buy the Kettler Sport Arena treadmill at John Lewis

On the other end of the intensity-spectrum, the Kettler Sport Arena Treadmill also offers seven HIIT (high intensity interval training) programs straight out of the box. HIIT training is an excellent way to lose weight and to maximise training efficiency, should you be pressed on time. HIIT workouts are made possible due to the high maximum speed (18 km/h) and the incline capabilities (up to 12%) of this treadmill.

The Kettler Sport Arena Treadmill supports Bluetooth connectivity so you can play music through the speakers of the running machine. Not only that but once paired, you can control the playback on the phone with the dedicated buttons on the console of the treadmill.

As for specs, the Kettler Sport Arena Treadmill has a running surface of 149 x 47cm, which is not too wide but in return, it takes up less space in your home. To take up even less space when not is use, the running machine can be folded up and stored that way too.

(Image credit: Kettler)

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Best home gym equipment for runners: the Kettler Sport Arena Treadmill is a HIIT and cardio essential - T3

In the case of nutrition, one of the major issues is finding a common ground of basic facts and tenets. What diets are best? What foods are healthy? Frequently, were not even beginning at the same starting line, and for many people diet is personal. Diet is cultural. Therefore, people often have significant investments in believing what they believe. Putting that aside, it is undoubtedly true that people dont want to fail in their health goals whatever that may mean. And, lets face it, change is hard. In terms of weight loss, I try to suggest individuals focus less on numbersper seand more on how they feel and their overall health and consider the fact that while pounds may not reduce as much or as fast as they would like, their body composition may be changing in a favorable way (e.g., more muscle, less fat).

Ihad the pleasure to interview Eric Gumpricht, Ph.D.. A nutrition and mechanistic-based scientist with 30 years experience in academia and the private sector, Eric Gumpricht, Ph.D., serves as Isagenix Internationals Director of Research and Science. His responsibilities include overseeing the companys research study program (clinical and experimental studies), scientific claims and product development support, and product education to consumers. Eric joined Isagenix in 2011 as a Research Scientist. He was promoted to Manager of Research and Science in 2015 and to Director of Research and Science in 2018. Prior to Isagenix, he had positions at the University of Colorado Anschutz Medical Campus and the nutrigenomics company Sciona Inc. In addition to his position at Isagenix, Eric serves as an Adjunct Faculty member at Arizona State University in the nutrition program within the College of Health Solutions. As part of this role he provides one or two lectures annually at the university. Eric has a successful track record of scholarship, with approximately 20 peer-reviewed publications and 35 conference abstracts. His excellent interpersonal, communication, and educational skills have resulted in frequent speaking engagements. Eric received a bachelors degree in nutrition science, a masters degree in veterinary science (now pathobiology), and a doctorate in nutrition science from Pennsylvania State University.

Thank you so much for doing this with us! Our readers would love to get to know you a bit better. Can you share with us the story about how you first got involved in fitness and wellness?

Igrew up in homes where my parents and stepparents were hippies and generally followed a lifestyle that included outside-the-box nutritional thinking. As a child and teenager, I had very bad bouts of asthma, and I became aware that nutrition improved my asthma when consuming fresh-squeezed orange or carrot juice (still have no idea how or why that worked for me!). This potential use of nutrition as therapy has always resonated with me and led me down further scientific explorations of interest including: anti-aging therapies, free radical biochemistry, and detoxification. Especially from an anti-aging perspective it wasnt a far leap into the world of caloric restriction (CR) and intermittent fasting (IF).

Can you share the most interesting story that happened to you since you started your career?

Likely not the most interesting, but I do recall a funny incident some 30 years ago as a graduate student at Penn State University. My adviser was organizing a conference back in his home country of India on biological oxidation mechanisms (our lab focus), and knowing I was into rap music at the time (still am to a much lesser degree), he asked me to write a free radical rap! I believe MC Hammers U Cant Touch This was a huge hit around that time? Picture me trying to create verses rhyming such terms as superoxide, glutathione, active oxygen, mitochondrial respiration, etc. I probably got one verse into it when I realized he wasnt taking me to India for the conference, and both he and I lost interest.

Can you share with our readers a bit about why you are an authority in the fitness and wellness field? In your opinion, what is your unique contribution to the world of wellness?

Part of what I believe provides me with unique perspectives is my combination of professional experiences and an innate ability to simplify typically complex science into more easily digestible components. First, I had 20 years or so of pure academic research training. This training included obtaining my Ph.D. in nutrition sciences at Penn State, followed by a National Institutes of Health (NIH) training grant and postdoctoral fellowship at the University of Colorado School of Medicine. Accompanying my professional academic career were many published studies in very high-quality scientific journals.

Second, as fate would have it, I transitioned into the private sector where I worked first at a nutrigenomics company before ultimately landing at Isagenix International, where I am Director of Research and Science. Isagenix is a global health and wellness company, and to my knowledge, one of the first companies to feature and combine core principles of CR and IF, two very hot dietary strategies for their potential health promoting and weight loss benefits. As a trained scientist, I enjoy scientifically documenting and researching these benefits!

Luckily, I can still participate in and benefit from both worlds. So, while I do what I can to advance the role of science at Isagenix whether it be via novel product formulation recommendations, writing blog posts, or educating consumers I also collaborate with esteemed scientists at various universities such as the University of Florida and Arizona State University, documenting the health benefits of our products and systems. I also serve as an adjunct faculty member at Arizona State University in its nutrition program, where I lecture on topics including the transition from academia into the private sector.

None of us are able to achieve success without some help along the way. Is there a particular person who you are grateful towards who helped get you to where you are? Can you share a story about that?

I have had a few mentors and colleagues who I am indeed grateful for. A key mentor was the individual who hired me at Isagenix, Susie Rockway, Ph.D. She clearly saw something in me that allowed her to take a chance on this erstwhile academic scientist. She would frequently praise my writing or edits and conclude her praise with I cant believe youre not a professor somewhere! Indeed, I never doubted many of my key professional and personal attributes and skills would translate from academia into the private sector. I always assumed some of her praise was due to her background, which was also that of a former academician.

Ok thank you for all that. Now lets move to the main focus of our interview. We all know that its important to eat more vegetables, eat less sugar, exercise more, and get better sleep etc. But while we know it intellectually, its often difficult to put it into practice and make it a part of our daily habits. In your opinion what are the 3 main blockages that prevent us from taking the information that we all know, and integrating it into our lives?

In the case of nutrition, one of the major issues is finding a common ground of basic facts and tenets. What diets are best? What foods are healthy? Frequently, were not even beginning at the same starting line, and for many people diet is personal. Diet is cultural. Therefore, people often have significant investments in believing what they believe. Putting that aside, it is undoubtedly true that people dont want to fail in their health goals whatever that may mean. And, lets face it, change is hard. In terms of weight loss, I try to suggest individuals focus less on numbersper seand more on how they feel and their overall health and consider the fact that while pounds may not reduce as much or as fast as they would like, their body composition may be changing in a favorable way (e.g., more muscle, less fat).

Heres a place where I love introducing someone to the potential health benefits of IF and CR.

Collectively, the science supports many benefits from IF and CR, alone or in combination. In fact, in the largest and longest clinical study evaluating CR the multicenter CALERIE trial (1) the investigators were targeting a 25% reduction in calories. And how many calories did the subjects typically reduce? Only about half of the targeted goal. Yet despite this failure to adhere to the target calorie reduction range, the subjects not only lost weight and kept it off, but also improved or modified many risk factors for disease. All of that said, I would recommend people consult with their healthcare practitioner before incorporating CR or IF into their routine.

Can you please share your 5 Non-Intuitive Lifestyle Tweaks That Will Dramatically Improve Ones Wellbeing? (Please share a story or an example for each, and feel free to share ideas for mental, emotional and physical health.)

There are many things I would suggest for improving ones well-being. Included here are having fun and having outlets and hobbies that bring joy to you. Mine include our pets, listening to music, reading books on virtually every category of topics imaginable, and definitely cooking. Also, of extreme importance I would think would be to find ways to manage stress. Finally, I believe in simply being a good person, like following the golden rule of treating others the way you want to be treated.

From a nutritional perspective, I favor the potential benefits of IF, which comes in many versions and modifications. For example, theres the alternate-day diet and the 5:2 diet. The version Isagenix has created and scientifically documented in two independent, peer-reviewed studies (26) involves fasting either one day a week or fasting two consecutive days every other week. This IF is not a water fast but a fast that allows for a very small caloric intake, approximately 200450 calories per day, which helps minimize excessive fluctuations in plasma glucose, hormones, and electrolytes. Our fast-day products include dietary supplements such as Cleanse for Life, a scientifically formulated blend of herbal botanicals and antioxidants that afforded significant protection against toxins and oxidative stress in a cell study (7). Needless to say, weve observed great responses with this IF protocol.

The great thing about it is that you neednt be overweight or obese to benefit. Intermittent fasting and CR interventions have been shown to not only support weight loss but also to positively influence cardiovascular and metabolic measures, mood, and even sexual health (1, 811). I cannot tell you how many individuals Ive met through the years who confide in how much happier they are after undergoing our IF protocols. These include women and men whove lost weight and maintained that weight loss as well as serious athletes who have incorporated IF into their training without any negative impact on performance or workout goals.

You are a person of enormous influence. If you could start a movement that would bring the most amount of good to the most amount of people, what would that be? You never know what your idea can trigger.

Given that, according to the Centers for Disease Control and Prevention (CDC), about 70% of US adults are classified as either overweight or obese (12), I have no doubt that the greatest good from a health and wellness perspective would be for most Americans to simply achieve and then maintain a healthy weight. Intermittent fasting can certainly contribute to these goals by not only reducing caloric intake but also by changing metabolism and some underlying mechanisms responsible for weight gain or regain. Again, I would always suggest individuals consult with their healthcare provider before embarking on any weight loss program or protocol incorporating IF.

Can you please give us your favorite Life Lesson Quote? Do you have a story about how that was relevant in your life?

I do often think about the quote sometimes attributed to Mark Twain: Better to remain silent and be thought a fool than to speak and remove all doubt. We live in a world (and scientists can be just as guilty as anyone else in this context) where everyone confuses having an opinion with having an informed opinion. Another quote I like is Youth is wasted on the young, usually attributed to playwright George Bernard Shaw. As I get older you can understand my affection toward this one.

We are very blessed that some of the biggest names in Business, VC funding, Sports, and Entertainment read this column. Is there a person in the world, or in the US whom you would love to have a private breakfast or lunch with, and why? He or she might just see this if we tag them

Although hes no longer alive, among scientists theres no one I would have loved to have met more than the only person to have ever won two unshared Nobel Prizes: Linus Pauling. Im simply in awe of his scientific contributions. The man was a genius in chemistry, physics, crystallography, molecular biology, and of course his proselyting of vitamin C. Another departed but tremendous influence on me was John Coltrane. I would go as far as saying the most spiritual I ever find myself feeling is when listening to Trane. Among living individuals, Im very politically active, so in that realm I would love to have a meal with Hillary Clinton, Bill Clinton, or Barack Obama.

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Having fun and having outlets and hobbies that bring joy to you. With Dr. William Seeds & Eric Gumpricht, Ph.D - Thrive Global

MONMOUTH JUNCTION, N.J., March 17, 2020 /PRNewswire/ -- Tris Pharma, Inc., Inc. ("Tris"), a specialty pharmaceutical company with a robust portfolio of approved products for the treatment of Attention Deficit Hyperactivity Disorder (ADHD) and related disorders, amidst the uncertainty created by the COVID-19 pandemic, reiterated its commitment to the ADHD community by assuring ADHD patients, caregivers and health care professionals of the continuity of supply of its family of ADHD products. Specifically, Tris reminded the ADHD community that:

Additionally, Tris is proactively addressing the maintenance and potential increase of product availability by:

"We are honored to be entrusted with providing the highest quality prescription ADHD medications to our many patients affected by ADHD," said Ketan Mehta, Chief Executive Officer of Tris Pharma."We will continue to monitor the ever-changing pandemic environment and will adjust as necessary to meet the needs of our patients and their health care professionals."

Quillivant XR, QuilliChew ER, and Dyanavel XR are approved for treatment of ADHD in people 6 years and older. See products' Approved Use and Important Safety Information, including Boxed Warning about Abuse and Dependence, below.

About Tris Pharma

Tris Pharma is a specialty pharmaceutical company focused on the development and commercialization of innovative medicines that address unmet patient needs. Tris has pioneered the delivery of long-acting liquid, chewable, orally-disintegrating, and film strip dosage forms that can accommodate the unique needs of a wide variety of patients. Tris' fully integrated research, manufacturing, medical and commercial facilities are located in Central New Jersey. For more information, please visit http://www.trispharma.com

APPROVED USE

Dyanavel XR, Quillivant XR, and QuilliChew ER are central nervous system (CNS) stimulant prescription medicinesused for the treatment of Attention Deficit Hyperactivity Disorder (ADHD)in people 6 years and older. These medicines may help increase attention and decrease impulsiveness and hyperactivity in people with ADHD.

It is not known if Dyanavel XR, Quillivant XR, and QuilliChew ER are safe and effective in children under 6 years of age.

IMPORTANT SAFETY INFORMATION

Dyanavel XR, Quillivant XR, and QuilliChew ERare federally controlled substances (CII) because they can be abused or lead to dependence. Keep these medicinesin a safe place to prevent misuse and abuse. Selling or giving away these medicinesmay harm others and is against the law. Tell your doctor if you, your child, or any family members have ever abused or been dependent on alcohol, prescription medicines, or street drugs.

Dyanavel XR, or Quillivant XR and QuilliChew ER,should not be taken if you or your child are allergic to amphetamine or methylphenidate hydrochloride, respectively, or any of the ingredients in these medicines, or are taking or have taken within the past 14 days an anti-depression medicine called a monoamine oxidase inhibitor or MAOI.

Dyanavel XR, Quillivant XR, and QuilliChew ERcan cause serious side effects. Tell the doctor:

Common side effects of amphetamine products include:

Common side effects of methylphenidate products include:

Talk to your doctor if you or your child have any side effects that bother you or do not go away.

Avoid drinking alcohol while taking Dyanavel XR, Quillivant XR, or QuilliChew ER.

You are encouraged to report negative side effects of prescription drugs to the FDA. Visit http://www.fda.gov/medwatch,or call 1-800-FDA-1088.

See Medication Guide and Full Prescribing Information for Dyanavel XR,Quillivant XR, and QuilliChew ER,including Boxed Warningabout Abuse and Dependence.

View original content:http://www.prnewswire.com/news-releases/quillivant-xr-quillichew-er-and-dyanavel-xr-are-100-made-in-the-usa-and-remain-consistently-supplied-during-covid-19-pandemic-301025268.html

SOURCE Tris Pharma, Inc.

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Quillivant XR, QuilliChew ER and Dyanavel XR are 100% Made in the USA and Remain Consistently Supplied During COVID-19 Pandemic - BioSpace

Breaking a sweat and getting your heart thumping may or may not be your idea of a fun afternoon. But getting in a cardio workout a few times a week has health benefits your body will thank you for (and were not just talking about weight loss).

In fact, were not into the idea of exercising only for weight loss, especially since moving your body is great for so many aspects of your health. For example, doing weekly cardio is associated with better heart health, better sleep, a stronger immune system, and improved mood.

If weight loss *is* your goal, though, keep this in mind: Many articles online promise X minutes of cardio minus X calories equals X pounds lost. But thats not necessarily true for everyone age, sex, weight, body composition, and many other factors (even down to the size of your heart) all affect how your body carries weight.

If youre really keen on doing the math, using a calorie tracker that accounts for some of those factors like this one may be helpful.

These gym-free, weight-free, machine-free exercises are simple and accessible for beginners and experts alike. Try keeping your routine in the 10- to 15-minute range when youre starting out, with 30 to 60 seconds of rest between exercises.

No mountains necessary for this one.

If this feels tough, modify by using your abs to bring your knee toward your chest at a rhythmic pace that feels more accessible.

Beloved by high school sports coaches everywhere, this classic move involves your whole body.

Were assuming you did jumping jacks in elementary school PE, but on the off chance you didnt, heres a refresher:

The basic lunge is a great exercise for building muscles in your legs and getting your heart rate up. Heres how to do it:

You dont have to be an Olympian to do this quick cardio exercise. Plus, sprint training might help improve your overall fitness in a shorter period of time.

Note: One hundred meters is just 0.06 miles, which is about the length of an average city block.

Note: The quicker you go, the more cardio youll get. Dont sacrifice form for speed, though! Keep your abs tight, your shoulders away from your ears, and your muscles activated.

If a 30-minute run sounds daunting, keep in mind that you can jog as slow as you need. A general rule of thumb is that softer surfaces (like grass and sand) are easier on your joints but harder on your muscles, while asphalt and concrete are a little harder on your joints but easier on your muscles.

Some tips for running:

Pro tip: We looked into it, and it turns out you dont need to spend a ton of money on running shoes.

These exercises require a little out-of-home work, as well as equipment. So find a gym or grab yourself some gear, and lets get to it.

Running outside on a public set of stairs will provide a little more room and might make you more comfortable, but you can also race up and down the stairs in your house or apartment building. The more stairs, the better, but if its a short set, you can just do more reps.

For more high intensity stair workouts, check out our guide.

Theres a reason boxers start their workouts by jumping rope: Its a killer endurance exercise! And even though this workout technically requires equipment, you can easily order a jump rope on Amazon for less than 10 bucks.

Here are some tips for good jump rope form:

Cant get enough jump rope? Check out our special jump rope workout.

You dont have to be Michael Phelps to get a good pool workout. Whether youre doing laps or just treading water (which is totally considered cardio too!), an aquatic cardio sesh is easy on your joints and works a ton of muscles in your body.

If youve never done any kind of swimming, you may want to take a free class at the community pool to be sure youre doing it safely. If you have some experience, try the crawl or front stroke.

Indoor cycling bikes provide low impact, high intensity workouts (without the fear of a car swerving into your path!). If you have access to a Peloton bike, you can choose from a list of guided workouts of different intensity levels.

For a DIY cycling workout, start with 20 minutes at a moderate intensity level (this is the amount of resistance programmed into the pedals). This will likely be enough to break a sweat, but if you want more, play around with more resistance or a longer duration.

Perhaps the most underrated machine in the gym, the rower is a total-body workout that gives you a blast of cardio while working your core, butt, legs, and arms all at once (86 percent of your muscles!).

Fun fact: NASA astronauts train with a device similar to a rowing machine.

Here are some tips to keep in mind:

The original StairMaster 5000 was created in the early 80s, but you dont need a neon bodysuit to do this butt-blasting cardiovascular exercise. The rotating steps allow you to consistently climb stairs (using all those backside muscles) at a pace you select. Think: treadmill with a significant incline.

Hop on this machine when you want to get a combination of strength and cardio work your quads, hamstrings, glutes, and calves are in for a good burn.

Obviously, the faster you go, the more aerobic exercise youre getting, but be careful and watch your pace to make sure youre working out safely.

Whether youre shadowboxing at home (punching an invisible enemy, perhaps) or getting into the ring in a boxing gym, this high intensity cardio exercise can transform your body, sharpen your mind, and leave you drenched in sweat.

Following a boxing workout program, whether at home or in a class at the gym, will teach you proper form for stances and punches. Boxing typically also involves a jump rope warmup, so get ready to be a little out of breath.

This explosive move strengthens your legs and will leave even the fittest among us sweaty and out of breath, especially if youre doing em right. Heres how it goes:

These muscle-building exercises are all about coordination, stamina, and pushing yourself.

Perform each move below for 30 seconds, with 10 seconds of rest between moves. Once youve made it through all six, rest for 45 seconds. Thats 1 circuit. Repeat everything for a total of 6 circuits.

Check out a more detailed explanation of this workout here.

This workout is a little bit like AMRAP from CrossFit (that means as many reps as possible). Go through the list of moves, doing all your reps as quickly as you can, and then start over. Repeat until the 15-minute timer is up.

Check out a more detailed explanation of this workout here.

Another 15-minute cardio workout, but Tabata-style.

This interval style of training alternates 20 seconds of intense work with 10 seconds of rest, repeated for 4 minutes at a time for each set. This includes a warmup and 3 superset rounds, with a 30-second rest between rounds.

This workout, which starts with a warmup and ends with a cooldown, is challenging but pretty darn effective. These moves will work almost every muscle in your body while giving you a cardio blast.

This two-part running workout is made for the treadmill, so you can control your exact speed and incline. Get the full workout here.

The gist of this workout: Run at an incline, recover, repeat.

In the first half, youll have seven 1-minute runs at a particular incline, six 1-minute recovery periods (walking or jogging), and one 2- to 3-minute recovery after the final 1-minute run.

The second half increases the intensity both speed and incline and shortens those runs into 30-second sprints with 1-minute recoveries (and, again, a 2- to 3-minute recovery at the end).

Even though doing cardio can give you all the great benefits we mentioned, it is possible to get too much of a good thing. Overtraining is a real syndrome that can do serious damage.

Be sure to give yourself rest days between high intensity workouts so your muscles have a chance to recover. If youre sore AF, thats a great indication your body needs a breather.

Whenever youre stepping up your fitness regimen, remember to step up your nutrition too. While youre burning extra calories, youll need to replenish (calories = necessary energy to keep working out). Eat healthy carbohydrates (whole grains, fruits, veggies) and lots of protein to nourish your body.

Dominique Michelle Astorino is a health and wellness writer who has authored more than 5,000 stories on the subject. You can follow her at @dommymichelle on Instagram and Twitter, where she shares her unending love for healthy living, travel, the beach, and her dog Stella.

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The 21 Best Cardio Workouts for Every Level of Fitness - Greatist

Just last week, a coronavirus expert warned Brits to stay away from big blokes in the gym as those who regularly pump iron could become super spreaders.

Pandemic expert Dr Norman Swan fears that gyms are the perfect place for COVID-19 to spread because there is so much sweat.

So if youre in need of a good workout to get you through this tough time, heres a simple circuit to try which could help you maintain your weight loss.

From YouTube videos to free apps and Instagram, if youre lacking inspiration you could always follow a personal trainer for ideas.

Otherwise, here are some simple moves to try at home to lose weight and burn calories.

How to do: Set your feet shoulder-width apart, toes slightly turned out. Slowly bend at the knees and drop your hips to lower your body.

You must slowly bend at the knees and drop your hips to lower your body, then at the bottom of the exercise pause for a moment and strongly push back up to the starting position.

If you want to make it harder for yourself and have some equipment at home, use weights or resistance bands.

How to do: Starting in a high plank with a flat back, lower your chest to the floor by bending your arms and sending them back at 45-degree angle.

Make sure you keep your neck in a neutral position and then push everything back up in a straight line, breathing out as you lift.

How to do: Make sure you have plenty of space when you try this. Start by standing, then jump down into a plank and quickly lowering yourself to the floor.

Push yourself up from the floor, jump your feet towards your hands as you stand up, finishing the move with another standing jump at the top.

How to do: Use a bench or a chair, place hands on the outside of your hips, fingers pointing forwards.

Then you should slowly lower your upper body down, making sure that your back is as close to the bench as possible.

Lower until your arms are at 90 degrees, then use triceps to push yourself back to the starting position.

Again, if youve got any weights lying around you could put them on your lap as you slowly lower your upper body down.

How to do: Start with your feet together and step forward, lunging with your right leg. Stand up, then repeat with your left leg.

This is a great workout to use with booty bands if you want to increase the resistance as you lunge.

How to do: The isometric core strength exercise involves maintaining a position similar to a push-up for the maximum possible time.

If youre new to planking, try it for 30 seconds then keep increasing the time to boost core strength.

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How to lose weight simply at home if youre avoiding the gym during coronavirus - Daily Star

Kevin Lee fell to Charles Oliveira via a third round submission on Saturday night at UFC Brasilia, tapping out after he got caught in a guillotine choke.

Yet after the fight was called, Lee seemed confused as to why things were stopped and Jorge Masvidal didnt like that one bit.

Masvidal quickly took to Twitter to call Lee out almost instantly after the bout, mad that he attempted to keep fighting and claimed he didnt tap out after the fight was called even though he explicitly did.

Warning: The following tweets contain language that is NSFW

He kept going, too, mad that Lee had missed weight by 2.5 pounds just before the fight.

Whether theres more to his frustration with Lee or not isnt clear.

What is clear, though, is that Lee tapped out and lost his bout. Its easy to understand why Masvidal, and others in the UFC world, would be mad about his attempt to keep going.

The fight was held without fans in Brasilia, Brazil, amid the COVID-19 pandemic which seems to have paralyzed the sports world across the globe. Gilbert Burns topped Demian Maia in the first round of the co-main event on Saturday, too.

More from Yahoo Sports:

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Jorge Masvidal slams Kevin Lee after loss at UFC Brasilia: One of the lowest things you can do - Yahoo Sports

There are a couple of apps that can help you lose weight. So, when you download these apps on your mobile phone, you can not only keep a tab on your lifestyle and habits but also keep a check on your exercises and the calorie intake. A few of these apps have some exquisite characteristics and features, too, such as support forums, and financial rewards. These rewards help you stay motivated and be on top of your weight loss game. The good thing is all these weight loss apps are easy for you to use.

Here, we have come up with 3 most useful and helpful apps that will help you shed off the unwanted kilos. So, let us take a look at these apps one by one.

Mia, who works with a platform that offers online write my essay for me services, says that Lose It is a user-friendly app that will help facilitate weight loss and calorie counting for you. It is also a good app to help you keep track of your everyday weight. On using the app, you can keep track of your health goals, weight, and age. With the help of the app, you can generate your calorie requirement daily. It will also provide you with a personalized plan to help you lose weight.

So, once your plan is finalized, you will have to enter in the food intake requirements in your app. There is a massive database of more than 7 billion foods, brands, and items from the restaurant. Further, there is also a barcode scanner available for the app.

So, you can also add foods to your log. If you frequently enter a particular food or brand, it will save it. This will help you quickly select from the list when you have to eat it. Additionally, you can also get a report of the weekly and daily calorie intake. When you use the app to keep a tab on your weight, your weight changes will be presented on the graph.

The Snap It feature of the app makes it different from the other weight loss apps. So, by taking the pictures of your meals, you can keep a tab on your portion sizes and food intake. The community component of the app is also helpful as it helps you participate in the challenges with the other users. You can ask them questions in a forum or share information with them.

Gargi, who offers online do my statistics homework services, says that you can log your weight, exercise, and meals with the user-friendly tracking panel of the SparkPeople. The nutrition database of the app is huge and it has more than 3,00,000 food items available. Further, the app also has a barcode scanner, which makes it easy for you to keep a track of all the packaged items that you consume.

On signing up for the SparkPeople, you get access to their demo component. It will include the descriptions and the photos of all the common exercises that you can include via proper workout techniques. You have a point system also included in Spark People. So, whenever you log in your habits or if you achieve a particular goal, you will bag some points. You can use these points for your motivation.

Sophie, who offers online assignment help, says that one of the most effective means to lose weight is via calorie tracking. So, with an app like My Fitness Pal, you can keep a tab on your calorie needs and then log on all that you eat in a day. The app has a massive nutrition database of 5 million food items. In addition to it, there are also restaurant food items included in the app that are usually not easy to keep a track on.

After you log in your calorie intake, the app will give you a breakdown of the nutrients and the calories that you consumed in the day. Further, the app also generates a few reports, such as a pie chart, which will give you an overview of the total protein, carbohydrates, and fat consumption.

Rhea, who offers the best product management courses online, says that the most useful feature of the app is that it has a barcode scanner that makes it easy for you to log in to the nutritional information of the packaged food items. You can even look for a few healthy recipes and track your weight with the app.

So, these are the three most incredibly useful apps that will help facilitate your weight loss journey.

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Top 3 Weight Loss Apps That Are Incredibly Useful - Nerd's Magazine

Each lash strip's wide and stable base is also transparent, so it blends into bare eyelids whether or not you choose to pair it with eyeliner. What's more: The band's thin and flexible material makes them so comfortable, they're nearly undetectable. "After five minutes of wearing it, you don't feel that you're wearing the lashes," Gapare says. "They just blend with your skin, and you just like somebody who's wearing normal false eyelashes."

According to the brand, each pair lasts up to 10 hours. Each pack also comes with a separate adhesive that can be applied to worn-down base strips for re-use.

Of course, like any other pair of falsies, C-Lashes require just a little practice and adjustment. If you aren't used to having lashes, Gapare recommends starting with the Natural set. "The Natural lash mimics your own existing lashes, so you're not going to constantly feel like you've got something foreign on your eye," she explains.

Eyelur C-Lash Replacement Lashes in Volume, $8 (Shop Now)

And if you're using C-Lashes while getting treatment for cancer, pay extra mind to sanitation. Michael Grossbard of NYU Langone's Perlmutter Cancer Center says cancer patients, especially those who are currently receiving chemotherapy or just completed treatment, often have weakened immune systems. "Making sure cancer patients adhere to thorough handwashing is critical in all daily activities," he says. As Gapare points out, that also applies to applying false eyelashes.

Thankfully, the application process itself isn't too difficult, according to Gapare. The thickness and transparency of the band, she thinks, makes it very easy to locate your lash line and guide the falsies into place. "Start [applying] from the center of the eye going up outwards because then it's really easy to position the lash and make it stick where you're supposed to," she advises.

Though Gapare developed these lashes with cancer patients and survivors in mind, anyone who's experienced eyelash loss from other causes (like alopecia, for example) can use C-Lashes. Regardless of the reason someone has lost their natural lashes, Gapare understands how it can impact their happiness. That's where the name of her product comes in.

Eylure London C-Lash Replacement Lashes in Lengthening, $8 (Shop Now)

Plenty of people assume that Gapare named her product C-Lash as a nod to her cancer survival, but as she explains, the "C" actually represents reclamation. "When you wear your C-Lash, it's what you want it to be that day," she says. "If you want to look cute, then C-Lash is for cuteness; if you're going out for an interview, then it's for confidence; if you're going out to present an award or something, it's for champion."

In short? Her goal was simply to create something positive. And we'd bet her customers would agree that she's done just that.

More on eye makeup:

Now, see how eye makeup has evolved within the past 100 years:

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Eylure London and C-Lash Release the False Eyelashes for People With No Eyelashes - Allure