Fitness
This is the most boring fitness article you’ll ever read – but one of the most useful
“In health and fitness, the things that we know work aren’t revolutionary,” experienced PT and author Ben Carpenter told me a couple of years ago. His words stuck with me. And every expert I interviewed before our chat and every expert I’ve interviewed since seems to support his message.
“We know that exercise is good; we know that certain dietary habits like eating fruits and vegetables are good,” Carpenter said, simply.
The problem is that that isn’t as sellable as a promise on social media that one exercise, supplement, protocol or hack will transform your life.
You don’t need me to tell you that one product is unlikely to overhaul your fitness fortunes. But the good news is that if you nail the basics below, you can enjoy impressive results – all without denting your bank balance.
How to get fitter
If you move a decent amount daily, regularly do something to strengthen your body and eat an appropriate number of calories for your activity levels, chances are you will be in remarkably good nick, according to strength coach Dan John, who describes fitness as the intersection between “strength training, walking and caloric correctness”.
There is more nuance you can dive into here, such as protein quotas and specific exercises to work muscles at different angles. But in this nuance, people often get lost and give up.
Instead, focusing on improving the three foundational factors above will leave the vast majority of people in a far better place than when they started.
Read more: New research reveals the exercise six times more effective than walking
The world’s simplest exercise plan
1. Do two full-body strength training sessions per week (you can find an example in the video above)
2. Walk 8,000-plus steps a day
3. Do an aerobic activity (such as running, cycling, swimming, walking or many other sports) that gets you out of breath twice per week
This exercise plan echoes one I was introduced to by seasoned strength coach Darren Ellis. As a minimum effective dose for adults aged between 19 and 64, it aligns with the insights of the academics, researchers, coaches and athletes I’ve spoken to over the years. Here’s why:
A new study found that consistent strength training can significantly lower your risk of early death, neurological diseases, heart disease and stroke, all while building a more functional, robust body and being the best evidence-backed way to improve mobility.
University of Granada research from 2023 “provided the first scientific proof for how many steps you need to take per day to significantly reduce the risk of premature death: 8,000”. However, authors added that more daily movement can deliver added benefits, albeit with diminishing returns as your step count climbs higher.
And finally, Professor Emmanuel Stamatakis, a leading physical activity researcher from the University of Sydney, says a short burst of breathlessness-inducing intensity – anything from sprinting to climbing the stairs, depending on your fitness level – is one of the most efficient routes to several health perks.
“When it comes to functional capacity, and cardiorespiratory fitness in particular, you need intensity to challenge your physiology,” he explains. “Vigorous-intensity activity will force the heart to strengthen its muscle, improving its capacity to pump blood.”
Read more: There’s a new golden rule for strength training – expert coaches reveal everything you need to know
The golden rule of fitness: change leads to change
For those who think the guide above is too easy, I would point out that this is a baseline, not a ceiling. You are free and encouraged to do more for added health benefits – especially if you enjoy it.
For those who think it is too hard, I have more good news. “Every move counts towards better health,” a 2020 statement from the World Health Organisation reads.
Something is invariably better than nothing on the health and fitness front. Any move you can make away from a sedentary lifestyle or a non-nutritious diet is highly likely to improve your health.
Think of it like Newton’s first law of motion: “An object at rest remains at rest, and an object in motion remains in motion at constant speed and in a straight line, unless acted on by an unbalanced force.”
If you are currently overweight and you continue living life in exactly the same way, you will probably remain overweight. If you want to build muscle but you don’t make lasting changes to your diet or exercise routine, your mission will be unsuccessful.
If you want to change your fitness, you need to change something in your life, and you need to maintain this change on a consistent basis.
Read more: This is what happened when I took the RAF fitness test
The small changes that actually make a difference
Small changes quickly add up to have a significant cumulative impact, provided you do them consistently.
For example, if you currently walk an average of 2,000 steps a day and you up this to 2,500, your monthly total jumps up by roughly 15,000 and your health will likely experience a similar upward trajectory.
Upgrading from zero weekly strength training workouts to one 20-minute full-body session (like the one in the video above) will also deliver enormous return on investment, while an extra portion of fruit or vegetables each day has been proven to boost longevity. Don’t just take my word for it, though.
A 2025 study from the University of Sydney found that consistently hitting an extra 15 minutes of sleep, 1.6 minutes of exercise and half a serving of vegetables each day was linked to a 10 per cent lower risk of all-cause mortality in those with the least healthy existing routines. While greater changes led to greater benefits, small, consistent tweaks still delivered results. If you can make positive changes to your baseline behaviours, you will reap the rewards.
Read more: I did goblet squats every day for a month – the results surprised me
Add to your diet rather than giving up foods you love
If you are looking to reduce your calorie intake or make your meals more nourishing, I like Carpenter’s approach to dieting.
“A lot of diets focus on restriction and avoidance: you’re not allowed to eat certain things, or you have to reduce your intake of xyz,” he says.
“I like focusing on nutritious foods you can add in. They tend to have a habit of displacing other [more energy-dense] foods out of your diet because appetite is finite.”
Eating an apple or banana before reaching for a big bar of chocolate often (not always) leads to you eating less of the latter.
Prioritising other “slightly less processed” foods such as vegetables, lean proteins, beans, lentils and wholegrains, and opting for lower-calorie drink options, will also help increase the nutritional value and reduce the calorie count of your meals.
Read more: I specialise in coaching people aged 40-plus – do these six things for immediate results
The most valuable fitness tool in the world
The most valuable fitness tool in the world is not some expensive gadget or strength training stalwart such as a dumbbell or kettlebell.
Surprisingly, it’s habit.
Starting to live a healthy lifestyle can be incredibly difficult. The new behaviours you are trying to adopt often jar with your existing routine, making it easy to fall off the wagon.
“Making major behavioural changes on a large scale is very complex, and if you set the bar too high – such as telling people to make drastic changes to their diet, sleep for an extra hour every night or go to the gym five times per week – they may be less likely to succeed,” Professor Stamatakis tells me.
The antidote to this is starting conservatively and introducing minor behavioural tweaks with as little friction as possible. Exercise snacks are a great way to do this. Then, once you’re into the swing of things, healthy behaviours can become remarkably manageable – habitual, even, like brushing your teeth.
A healthier person tends to make healthier choices. An already active person takes more opportunities to be more active. Someone who has felt the benefits of a nutritious diet will usually pursue it further.
Tiny tweaks can kickstart this virtuous cycle that plugs into better health. All you have to do is start small and stick with it.
Read more: The easiest way to strengthen your entire body, according to this expert coach
Fitness
The simple 20-minute workout Rivals star Nafessa Williams uses when she can’t be bothered to exercise
Counting down the hours until the next episode drop of Rivals? Us, too. So, while you’re waiting, why not try the simple, go-to workout of one of the show’s stars, Nafessa Wiliams, who plays talented, no-nonsense TV producer Cameron Cook in the much-loved series.
And if you’ve ever wondered how actors ever manage to fit workouts around such busy filming schedules – like that of Rivals – for Nafessa, the key to consistency is keeping it simple, short and sweet.
‘I was supposed to work out hours ago,’ says Nafessa – who is a fan of yoga, cycling and running – of her low motivation in an Instagram post detailing the workout.
The workout
Working out in her home garage gym, Nafessa uses a treadmill and small dumbbells in this workout, but you could just as easily do it equipment-free by walking or running outside and performing the leg lifts without weights.
Below, find Nafessa’s super simple 20-minute workout.
Warm-up
15 minutes walking on the treadmill.
Donkey kicks + fire hydrants
3 sets of 20 reps on each leg.
Bicycle crunches
3 sets of 20 reps.
Cool-down
Stretches of your choice – in the video, Nafessa is seen doing a hurdler hamstring stretch and a pigeon pose stretch.
‘Honestly, I hadn’t worked out in three weeks, I wasn’t feeling too well, but I’m back – and the first day is the hardest day, so keep going, stay focused. Consistency is key, even if it’s 30 minutes, we can commit to that… or try to,’ says Nafessa at the end of the video.
‘Working out helps me mentally prepare for my day. It’s gon always be a priority even if I only have 20-30 mins,’ she adds in the caption.
It’s a refreshing and realistic approach to movement, and highlights the benefits of slotting your workout plan into your life rather than being controlled by it.
One of our most frequently asked questions here at Women’s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo exactly how to do it. In this 4-week plan – created exclusively for Women’s Health COLLECTIVE members – you’ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.
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Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.
Mel B likes an exercise that lets you ‘add in your own spice, so to speak.’ Well, of course she does. The former Spice Girl is speaking to GH because she has finally found one. And luckily for her, most estimates place it among Britain’s favourite fitness classes, with thousands of sessions held across the UK each week.
‘I was first introduced to Zumba properly a few years ago when I worked with them on a couple of videos,’ she says. ‘I absolutely loved it and got completely hooked. We had such a laugh. The first instructor I worked with, Gina Wonder, has remained a friend until this day.’
If you don’t already know (have you been living under a rock?), Zumba is a dance-fitness program combining high-energy Latin and international music with upbeat aerobic choreography. Alternating between fast and slow tempos, it turns dance into interval training and a traditional workout into a party – exercise in disguise, in other words.
It’s this sense of fun that attracted Mel. ‘To be really honest it was just the whole spirit of Zumba,’ she says. ‘There’s something so free and liberating about it. You can do the moves but you can add in your own spice, so to speak. There’s something really fun about dancing with a group of other people, all making the same moves (as much as possible) and creating this energy together – it’s totally infectious.’
There are several different types to choose from. Zumba Toning classes focus on strength training, Zumba Step is a combination of Zumba and step aerobics and Zumba Gold is slower-paced, designed for older adults or those with limited mobility, and focuses on balance, coordination and flexibility.
Whichever one you choose, Zumba’s a good fitness pick for women as we age, says Mel. For a start: ‘It’s not in any way precious. There’s no posing or special equipment but they do have some great outfits if you happen to want to wear them – basically anything goes.’ All that means she’s likely to break into a little bit of Zumba whenever the mood takes her: ‘I do Zumba whenever I get the chance. I know the moves and I’ll just sometimes break into a little routine – I just like to keep moving.’
Second: ‘As we get older, we need to keep moving,’ she adds, ‘and it’s not hard but it does get your blood pumping – and you’ll definitely notice the difference in your fitness levels in a matter of weeks.’
Finally: ‘Zumba isn’t just an exercise class, it’s a community. If you come because you want to dance, great. If you come because you want to get fit, great.’ In fact, she says, it was this aspect that really got her hooked: ‘One hundred percent, it was the people . There’s definitely something about a Zumba dancer. I think it’s a sense of fun and a devil-may-care attitude that really suits me and makes you keep coming back. You’re not dreading it at all thinking: “Oh no, I haven’t been to the gym. I need to go…” You’re thinking: “Great! I’m going to see my ladies tonight!”’
Perhaps for that reason, it’s proved a mood-booster for her. ‘Zumba makes you happy because you can’t help laughing, especially if you make a wrong move,’ says Mel. ‘It definitely ups your heart rate, tones you up and it’s great for flexibility, which we all need. In terms of mental health, it floods your body with endorphins and that makes you feel great.’
We can’t let her go without asking one final question: what’s on your exercise playlist, Mel? ‘Anything and everything,’ she says. ‘I like old-school reggae funk, but to be honest, Zumba always has great music, so I like to be surprised!’ Sounds good to us. Are you ready to spice up your workout?
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During the pandemic, the US Consumer Product Safety Commission recorded a 48% spike in at-home exercise injuries. You might think that the culprit was bad equipment, but it was bad form. People had no coach around to correct it.
Researchers at Drexel University and Michigan State University have built a prototype that addresses exactly that problem, in real time, using your phone camera, and there’s real potential for it to become a legitimate fitness app in future (via Tech Xplore).
What is the system called and how does it work?
The system, called BioCoach, was presented at the Conference on Computer Vision and Pattern Recognition in June 2026. It uses AI and live video (via a camera) to watch you exercise, analyze your body mechanics, and deliver specific, biomechanics-based corrections.
To do this, the system processes video through two parallel streams: first uses a 3D convolutional neural network to capture your visual appearance and body movement patterns, while the second reconstructs your skeleton in three dimensions, analyzing your joint angles, range of motion, and the phase of the movement you’re in.
Before offering you feedback, BioCoach identifies which joints are most involved in the exercise you’re performing. For instance, if you’re performing push ups, it will specifically monitor your shoulders, elbows, and wrists, offering personalized corrections.
And I’m not talking about the generic “keep your back straight” comments that most fitness apps offer. The prototype goes above and beyond, offering anatomically precise guidance like “increase elbow flexion to 90 degrees at the bottom.”
How did it perform against the competition?
The research team has trained BioCoach on Qualcomm’s Exercise Video Dataset, with over 200 re-annotated videos and over 2,400 new notes, to teach BioCoach to explain not just what to fix, but why it matters.
BioCoach has already been tested against similar programs from Nvidia, ByteDance, Alibaba, Salesforce, OpenAI, and MIT, among others. It outperformed Stream-VLM, which is a program from MIT and Nvidia, on text quality and judged correctness. It showed improvements in anatomy-specific feedback accuracy as well.
For now, the system is still a prototype, but the team is working on adding the ability to estimate joint reaction forces and muscle activation patterns, all from a video feed.
The research was supported by the National Science Foundation, and this is why I strongly believe that BioCoach could be developed in a revolutionary smartphone app, which offers personalized corrective measures and encourages the right form and posture, preventing painful injuries and sustainable workout programs for people, which works both indoors and outdoors.
BioCoach is more advanced than most AI-based fitness coaches available
To give you some context, both Apple Fitness+ and Mirror offer video-based workout programs, but the feedback is pre-recorded and not dynamic like what BioCoach offers.
Peloton’s hardware offers a Movement-Tracking Camera that counts reps and flags issues, but it requires dedicated equipment like Bike+, Tread+, or Row+, and doesn’t explain the reasoning behind the form corrections and how they can benefit you.
Similarly, Google’s Health Coach and Samsung Health analyze biometric signals like heart rate and activity cadence to suggest certain improvements, but they can’t see you moving, and therefore, don’t provide any guidance for your form.
BioCoach, in contrast, is the first system to combine 3D skeletal reconstruction with a language model that explains the mechanical consequence of each correction. If it ever reaches your phone as a consumer app, which I truly hope it does, it could make genuinely expert coaching accessible to anyone with a camera.
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