Fitness
5 Work-From-Home Fitness Hacks That Maximize Minimum Time
Many still work from home but have moved their fitness routines back to the gym. Yes, the social aspect is nice, and the accountability to workout buddies or trainers contributes to compliance. This separation of work from fitness does have its place. But as a professional trainer, single father, and full-time Work From Home (WFH) editor, I feel like we are leaving so much opportunity on the table to improve our fitness.
The WFH environment allows “hacks” unavailable to location-bound professionals unless you work in a gym. I’m not suggesting you eschew your job responsibilities; I’m saying that there are entirely legitimate fitness hacks that can be taken during screen breaks, lunches, and other situations that would be appropriate at the office.
So, here are the top five work-from-home exercise and fitness hacks I employ while surfing the keys for GearJunkie.
Work In a Set or Two During 5-Minute Breaks
How long does a typical strength training exercise take? Very little time. A typical set may involve anywhere from one to 20 repetitions. Even at 20 reps, going slow, a set will take less than a minute. This means that in a 5-minute screen break, you can work in two sets without even rushing. Of course, this means you must have the resistance-providing weight or device in your home.
Barbells and racks are way too big for most people to house within their residence or home office (I’ve done it, but I’m single and couldn’t care less about home decor). And they can be a significant investment. However, kettlebells (KB) and dumbbells (DB) are compact and affordable, especially in the used market.
If you have tile or wood flooring, 3′ x 4′ or 4′ x 6′ rubber stall mats are available at retailers like Tractor Supply. They are typically 1/2″ or 3/4″ thick and will protect even tile floors from dropping a 54-pound kettlebell from shoulder height (I’ve done it a lot).
Time Management via the Pomodoro Technique
I like to use the “Pomodoro Technique” to manage my work-from-home exercise breaks. It’s something I learned to counteract my ADHD, and it’s worked wonders for productivity. But I also feel it’s an ideal structure for this fitness hack.
It involves taking a 5-minute break every 25 minutes, making two breaks per hour. This is repeated four times, which brings me to my lunch break. Then, I repeat the whole shebang after lunch. I use an internet-based Pomodoro timer, but any timer will do.
As soon as the timer goes off for my 5-minute break, I jump right into one set of KB work, which involves quick, powerful movements that require managing momentum, balance, and other athletically beneficial aspects. KB exercises generally call for lower weights and higher reps per set than other strength development work.
Then I do one straight-up, low-rep, high-load, raw strength set using DBs, KBs, or a Tonal (yes, I’m so fortunate to have one). This usually only takes a part of the break, leaving me some time to do a mobility drill or grab a drink or snack to take to my desk. After lunch, I change the exercises.
Work From Home Exercise: A Full Workout Done on Breaks
If you do the math and stick to the work-from-home exercise schedule and two-set count, the workday will yield 16 sets! Think about a 1-hour strength training session at the gym; 16 total sets would be a solid workout of four exercises for four sets each.
But you can get it done during the work day, and for me, it keeps me alert and my basal metabolic rate above idle. Both absolutely contribute to productivity. Add in some strategically timed coffee, and you might feel like an Olympian … that types all day.
Wear a Weight Vest or Ruck Pack
This seems like a nerdy or odd thing to do, but who cares? You’re at home with nobody to judge you. Maybe you have family or a significant other, and you know what? They can stuff it. Put that weight vest or ruck pack on whenever you are standing or walking during your work day!
Everyone has likely heard some version of the “10,000 Step” rule. A quick PubMed perusal on “daily step count” will spit out reams of studies that point toward higher step counts combating devious-sounding things like all-cause-mortality, bone density loss, sarcopenia (muscle wasting), dysglycemia (blood sugar abnormalities), etc.
Well, adding load to these steps ups the ante, enhancing and adding to the benefits of walking. Even just standing while working with added load increases postural muscle activation and signals to bones to maintain density.
Cumulative Steps and Time Under Load
I use a step counter, and on a typical day of my work-from-home exercise schedule, I will amass a few thousand steps without any drastic measures. A typical “spirited” walking rate for a young to middle-aged adult is 100 steps per minute.
Again, using math, you can see that adding 10 minutes of walking in a workday (during the cumulative extra time in the 5-minute break or lunch) can add 1,000 steps. This, by itself, can improve health, but with the additional load of a weight vest or ruck pack, you can double up on the benefits.
When I have a work phone call, I know I will possibly chalk up thousands of steps while I chat away on the job. I do my best to schedule these calls back-to-back so I can stay rucking for longer. I will also bolt up and down my driveway when I have leftover time in a 5-minute break. Between rucking while in my house, the extra minute or two outside during my 5-minute breaks, and phone calls, my time under load is substantial.
I know there is a wide variance in the amount people stand and walk during the workday and the speed at which they walk. And not everyone will tolerate always “being on it.” And I understand I’m a fitness dork through and through.
But I stack the marginal gains: when I do walk, I walk fast. I use a standing desk. If I have an extra minute on a break, I use it. In my mind, marginal gains stack over time to make significant gains. I rarely fail at accumulating 5,000+ steps in a workday with a load on my back. That counts for something.
I have not worn my ruck pack to the grocery store, but I sure am thinking about it. I will engineer a way to get 10,000 steps with a load on a “normal” day.
Work on Mobility When Possible
Mobility is likely the most overlooked aspect of fitness. I get it; it’s boring, you aren’t moving that much, maybe you don’t think it feels good. But the older I’ve become, the more it has affected my day-to-day activities and athletic performance.
Little niggling pains developed over decades of repetitive motion and positions in sports like climbing and cycling. Being a keyboard warrior certainly doesn’t help. A few months of dedicated mobility work, done in small increments, dissolved all issues.
But how do you weave this into desk-bound work? The laptop computer has been the key for me. These tips might elicit an eye-rolling “I’m not going to do that” response. But believe me, they will help open up joints and may alleviate muscle tension you’ve been suffering for years.
Examples of Mobility at the Keys
I must get creative, but here are some of my notebook computer-based mobility hacks. The first one is I sit cross-legged on the floor with the computer in my lap. Not everyone has muscle and connective tissue length issues that make this challenging, but many cannot sit this way without strain.
I will sit like this for a few minutes. When I stand up, my hips are so much looser. Over the years, I’ve gone from being unable to sit this way without back tightness to being able to read comfortably for up to half an hour.
I’ll do the same but with my legs together, straight out in front of me, or with my legs split. I put the laptop on my shins or the floor, reach forward from my hip joints, or split my legs as far as they go with a neutral spine. I’ll also do rounded-back versions.
I’ve also sat in various positions or stood with different leg orientations, computer off to a side, to rotate the length of my spine while reading a web page for research. You don’t have to force yourself to hold positions for a minute or more; even doing a passive stretch for 20 seconds will help.
Use your imagination! And, you might as well do mobility when it doesn’t take time away from more enjoyable exercise. I extrapolated and made this a hard rule: If the TV is on, I’m doing mobility.
Hot Lunch
I have been aware of the benefits of sauna bathing for decades; it’s hard to refute the numerous studies advocating its health, wellness, and longevity benefits. Infrared or far-infrared saunas brought the price and space commitment of a home sauna way down, and the spike in sales volume during the pandemic lockdowns further lowered the financial point of entry.
Used Infrared Saunas
I’ve been keeping an eye on used infrared saunas for a long time. And now, a few short years after the COVID-19 lockdowns, the used market started hopping. I picked up a massive, five-person outdoor infrared sauna for a few hundred dollars. It was beaten, but the critical components worked fine.
A little wood repair work, sanding, and staining will make it look resort-ready. The most considerable cost was wiring a 220V outlet, which many saunas require. I have about $1,000 in it, but it could be much less if I had bought a single or two-person unit.
And before you say, “Well, infrared saunas won’t provide the same health benefits as a regular sauna,” pump the brakes. Infrared units don’t have the volume of studies as dry or wet saunas because they haven’t been popular as long. But that’s changing with the increased use of these more affordable options.
I’ve been spending at least 25 minutes of my lunch break in the infrared and far-infrared sauna (mine has both). I leave enough time to cool down and dry off before tapping the keys again. I eat before going in as it has negatively affected my appetite (some of my friends eat in there, no problem), and I’m not trying to limit calories anymore — read on for why.
My Weight Loss Experience
When I raced bicycles competitively, I weighed 164 pounds. I rode a minimum of 12 hours per week, and on high weeks, I would sometimes ride over 30 hours. But, alas, I was young and free.
Now in my mid-fifties, my training hours on a bicycle are often single digits each week, and I do things that require much more muscle mass. For decades, I’ve hovered around 174 pounds. Over the last 5 years, I’ve done everything I could to get under 170 pounds to improve my climbing and cycling performance. I consulted with doctors, nutritionists, and cycling WorldTour team coaches. Relenting to what I thought was age, I gave up.
But I got the sauna and, as stated, started spending at least 25 minutes in it during my lunch break. About a month in, I noticed I needed a belt more often than not. I stepped on the scale; I was 159 pounds! Less than my bicycle racing weight!
My sudden increase in bouldering ability instantly made sense. All other factors were held constant. I started eating more because I felt that being under 160 pounds was too light and may lessen my durability.
I recently went on a 2-week travel stint, and guess what? The weight came back. I’ve been home again for 2 weeks, back in the sauna, and my weight is steadily heading back down. That is a low-effort wellness gain if there ever was one!
Commit a Little Time
This isn’t really a work-from-home exercise “hack.” It’s a lifestyle alteration that I consider essential for opening up time for self-care, which can include fitness. And arguably, it’s the hardest thing to do on this list.
It’s simply blocking off time that you commit to exercise, full stop. Nothing can encroach on this time. Not work, not the phone, not even family or friends (if you tell them, they will support you). You must fully commit; when this time comes up, you cannot deviate or skate out for any reason.
It doesn’t have to be an hour, and in fact, I feel like that is too big an ask and reduces the compliance rate — I voted for 30 minutes. I changed my wakeup time to 30 minutes earlier. I get up, start the coffee, and get right to it; I avoid getting sidetracked right out of the gate.
It can be a short weight-training session, rucking with my dog, a hangboard session, or a dedicated stretching or mobility session. The point is, it’s my time, and it’s non-negotiable. And, c’mon, it’s only 30 minutes, so it’s not a gargantuan ask.
My Personal Experience
For some reason, this was very difficult for me. I would get easily distracted when lifting, doing mobility, or hangboarding. I’d do one set, and then pick up my phone and message people back. Or I’d start reading something, and 10 minutes would fly by. I would make another coffee, nibble on a snack, pet my dog or cat, and lose time.
If you only have 30 minutes, blowing five of them while playing with your dog is substantial. But it became a habit once I fully committed to the undistracted 30 minutes for 2 weeks. Of course, this isn’t ever an issue if I’m rucking.
It’s 30 minutes, which I didn’t have before. I do it 6 days a week for a super substantial three-hour gain of training time per week.
Think about it. Look at your week on a calendar and try to engineer adding 3 hours of training time. I’ll hold your computer mouse. Yes, it’s difficult for anyone with a full-time job and other life commitments. But chipping away at it with a few 30- or even 15-minute blocks adds up. I consider this more than a marginal gain but less than a disrupting ask.
Remember, this has to be a hard stop. Nothing can interfere. Do it for you.
Work-From-Home Exercise Final Thoughts
None of these work-from-home exercise and wellness “hacks” require a large investment in time or massive changes to daily routines. They are small changes or additions to your work-from-home schedule that can pay off big in total.
I understand how some may think, “That little thing isn’t going to amount to much.” But here’s the deal. Putting up a point is always better than putting up a zero. Don’t put up a zero.
And yes, I realize we are all human, and things happen. I am not militant, nor do I suggest you be. I don’t do all these hacks all the time. Some days. I don’t do any of them. Again, I allow myself some grace and remind myself that something is better than nothing. I try hard not to put up a zero on most days.
Change Your Mind
When I was younger and a competitive athlete armed with a kinesiology degree, I didn’t exercise unless it was a minimum workload. I didn’t think it was worth the effort if I didn’t have 2 hours to cycle. I shelved a planned strength session if I couldn’t lift for at least an hour. My education and experience suggested that recovery was more beneficial than a “partial” workout.
But that was a different time, and I had a different lifestyle. That way of thinking, which many former athletes may still have, leaves opportunities out for those with busy lives and limited time. A lifestyle that includes a full-time, sedentary job has a lot of built-in recovery time, 5 days a week!
Embrace your reality and leverage the time you have, no matter how insubstantial it may seem. Work-from-home exercise is a legitimate vehicle for improving fitness and health. A point is better than a zero, and a gain is a gain, no matter how small. Now get after it, fellow keyboard jockeys!
(Photo by Prostock-studio on Shutterstock)
The Standard Exercise Guideline Cuts Heart Risk by Only 8%, New Data Show
In A Nutshell
- Hitting the standard 150-minutes-per-week exercise guideline was associated with only about an 8% to 9% reduction in heart disease risk across all fitness levels, a reduction the researchers describe as “consistent but modest.”
- Cutting heart disease risk by 30% or more appeared to require exercise volumes roughly three to four times higher than the minimum recommendation, around 560 to 610 minutes of moderate-to-vigorous activity per week.
- A person’s cardiorespiratory fitness level independently contributed to lower heart disease risk beyond what exercise volume alone explained, with each additional unit of fitness linked to approximately 2% lower risk.
For decades, the exercise advice handed out in doctor’s offices, schools, and government health campaigns has told everyone to get at least 150 minutes of moderate activity per week, and your heart will thank you. Millions of Americans have taken that suggestion very seriously, treating it as a finish line of sorts. A new large-scale study suggests it may be closer to a starting block.
Published in the British Journal of Sports Medicine, the research tracked more than 17,000 adults over nearly eight years and found that hitting the standard 150-minute weekly target was associated with only about an 8% to 9% reduction in heart disease risk. To cut that risk by 30% or more, the data pointed to a much higher threshold: somewhere around 560 to 610 minutes of moderate-to-vigorous activity per week. That’s roughly an hour and a half of moderate-to-vigorous activity per day.
Beyond raw minutes, the study identified a second factor that most public health guidelines barely acknowledge: how physically fit a person already is. Even after accounting for how much someone exercised, people with higher cardiorespiratory fitness, basically how well the heart and lungs deliver oxygen during exertion, had meaningfully lower heart disease risk. Fitness, the data suggest, may also play an independent protective role that extra exercise time alone doesn’t fully replicate.
What the 150-Minute Guideline Actually Delivers
To understand what was measured, it helps to understand how it was measured. Researchers drew on data from the UK Biobank, a large British health research database that recruited around 500,000 adults between the ages of 40 and 69. For this study, the team focused on a subset of roughly 17,000 participants who wore a wrist-based motion sensor for seven consecutive days. That device-based measurement is a meaningful advantage over most prior research, which relied on people self-reporting their own exercise habits, a method well-known for overestimating actual activity levels.
Participants also completed a stationary bike test at enrollment, which allowed researchers to estimate each person’s cardiorespiratory fitness level. After filtering for those without prior heart disease and with complete data, 17,088 people made it into the final analysis.
Over a median follow-up of just under eight years, 1,233 of those participants experienced a cardiovascular event: irregular heart rhythms, heart attacks, heart failure, or stroke. Researchers used an advanced statistical model to map how different combinations of weekly exercise volume and fitness level related to those outcomes.
What emerged was a clear tiered picture. At the guideline level of 150 minutes per week, the risk reduction was described by the researchers as “consistent but modest,” coming in at roughly 8% to 9% across all fitness levels. To push that figure to 20%, participants needed approximately 340 to 370 minutes of moderate-to-vigorous activity per week, more than double the recommendation. Reaching a 30% reduction required jumping to roughly 560 to 610 minutes per week.
Why Fitness Matters Beyond Step Count
One of the more meaningful findings concerns what fitness itself adds to the equation, independent of how much someone moves. Using a statistical technique designed to isolate fitness’s effect from exercise behavior, the researchers found that each additional unit of fitness was associated with approximately 2% lower heart disease risk. The authors note this pattern is consistent with fitness carrying heart-protective effects through biological pathways, such as changes in heart structure and improved blood vessel function, that weekly exercise volume doesn’t fully capture.
Lower-fitness individuals also faced a steeper climb to reach the same risk reductions as their fitter counterparts. According to a table the researchers built to translate findings into practical targets, a person with low fitness needed roughly 30 to 50 more minutes per week than a high-fitness person to achieve the same percentage reduction in risk. Reaching a 20% risk reduction, for example, required approximately 370 minutes per week for lower-fitness individuals compared to approximately 340 minutes for those with higher fitness.
What a Genetic Analysis Added
Beyond tracking real-world behavior, the research team added a layer of genetic analysis to test whether the associations they found were likely to reflect true cause and effect, rather than the result of other lifestyle factors that active, fit people tend to share. This type of analysis uses inherited genetic differences between people as a kind of natural experiment.
The genetic findings offered partial support for the observational results. Genetically predicted higher fitness was most clearly linked to lower heart failure risk, with odds roughly 21% lower compared to those with genetically lower fitness levels. Evidence for other cardiovascular outcomes was less consistent, and the case for exercise behavior itself, as opposed to fitness as a physical trait, was weaker still across the genetic analysis.
The researchers explain this gap by noting that genetic tools are better suited to capturing stable biological traits like fitness than complex behaviors like weekly exercise habits. They conclude that the observational findings remain “the strongest available evidence for guiding activity-based prescriptions.”
Rethinking What Exercise Advice Should Do
The study’s authors propose that future guidelines may need to draw a clearer line between two distinct goals: the minimum exercise volume needed to avoid the worst cardiovascular outcomes, and the substantially higher volumes needed for substantial cardiovascular risk reduction. They also suggest that measuring a person’s fitness level, not just asking how much they exercise, could help doctors set more personalized targets.
About 11.6% of participants in the study, roughly 1,980 out of 17,088, managed to hit or exceed the 560-minute-per-week mark, confirming that such volumes are achievable but represent a high bar for most people. For those with low baseline fitness, the challenge is compounded: they face both higher absolute risk and the need to put in more work to see the same relative benefit.
The 150-minute guideline isn’t wrong. For the large share of Americans who don’t even hit that threshold yet, getting there still delivers real cardiovascular benefit. But for those who have cleared that mark and assumed they were done, this research makes a solid case that meaningful heart protection may require considerably more.
Disclaimer: This article is intended for general informational purposes only and does not constitute medical advice. The findings described are based on observational research and should not be used to self-diagnose, treat, or make changes to an exercise or health regimen without consulting a qualified healthcare provider. Individual health needs and risk factors vary. Speak with your doctor before significantly increasing your physical activity level.
Paper Notes
Limitations
Several important constraints apply to these findings. The UK Biobank cohort skews toward healthier, predominantly white, middle-aged to older adults living in the United Kingdom, which limits how well the results translate to younger people, non-white populations, or other countries. Physical activity was measured during only a single seven-day window, which may not reflect a person’s typical long-term habits. Fitness was estimated using a submaximal bike test rather than a gold-standard maximal effort test, introducing some measurement uncertainty, particularly for individuals with unusual heart rate responses to exercise. The study also measured exercise and fitness at a single point in time, so it can’t account for how those behaviors change over years. Despite the genetic analysis component, the observational design cannot fully rule out unmeasured lifestyle or health factors. The genetic instruments used in the analysis explained limited variation in physical activity behavior, and substantial heterogeneity was detected across genetic variants for several outcome pairs; the authors addressed this using random-effects models. Patients and members of the public were not involved in the study’s design or conduct.
Funding and Disclosures
The authors declared no specific grant funding from any public, commercial, or not-for-profit agency. No competing interests were declared. The study was conducted using the UK Biobank resource under Application Number 1050630 and was approved by the North West Multicentre Research Ethics Committee (reference 11/NW/0382).
Publication Details
Paper Title: Joint non-linear dose–response associations of device-measured physical activity and cardiorespiratory fitness with cardiovascular disease: a cohort and Mendelian randomisation study | Authors: Zhide Liang, Senyao Du, Shiao Zhao, Xianfei Wang, Qiang Yan, Baichao Xu, Sanfan Ng, Ziheng Ning | Journal: British Journal of Sports Medicine (BMJ Group) | DOI: 10.1136/bjsports-2025-111351 | Status: Published online ahead of print, accepted 6 April 2026
People who are the least fit need to do 30-50 minutes more exercise a week than the fittest to get the same reduction in cardiovascular risk, according to research.
Researchers examined data from more than 17,000 British adults taking part in the UK Biobank study. They completed a cycle test to measure their baseline cardiorespiratory fitness (estimated VO2 max) and wore a fitness tracker for a week to record typical exercise levels.
The adults, aged 40-69 were tracked for an average of eight years, during which there were more than 1,200 cardiovascular incidents, including heart attack, atrial fibrillation stroke and heart failure.
The NHS advises adults to do at least 150 minutes of moderate to vigorous physical activity each week, such as brisk walking, cycling or running.
The study, published in the British Journal of Sports Medicine, found achieving this guideline of two and a half hours’ exercise was associated with a 8-9% reduced cardiovascular risk.
“Given that large proportions of the population do not meet even this benchmark, the primary public health message remains straightforward: achieving 150 minutes per week of moderate to vigorous activity delivers meaningful cardiovascular protection regardless of fitness level,” the authors conclude.
The research also calculates that more exercise lowered the risk even further, but that those with the lowest fitness needed about 30-50 extra minutes’ exercise a week to obtain the same benefits.
To achieve a 20% reduced risk, the least fit needed to do 370 minutes of moderate to vigorous physical activity a week, whereas those with the highest fitness levels only needed 340 minutes.
To reduce the odds of cardiovascular events by more than 30%, the least fit would need to do more than 10 hours (610 minutes) while the most fit would have to do just over nine hours (560 minutes).
“This finding highlights the steeper challenge faced by deconditioned populations,” the research concludes.
“Current moderate-to-vigorous physical activity guidelines provide a universal but modest safety margin, whereas optimal cardiovascular protection may require substantially higher activity volumes.”
“Future guidelines and implementation strategies may need to differentiate between the minimal moderate-to-vigorous physical activity volume required for a basic safety margin and the substantially higher volumes necessary for optimal cardiovascular risk reduction.”
The findings appear to challenge previous research, which found that walking only 4,000 steps a day would still reduce older people’s risk of dying early by around a quarter.
But experts said recommending more than nine hours a week of exercise was “misguided”.
Aiden Doherty, professor of biomedical informatics at the University of Oxford, said: “We can’t give much weight to the figure of 560-610 minutes of exercise a week.
“Clearly there will be cardiovascular benefit for people who are able to do (more than) 1 hour 20 minutes of moderate-to-vigorous intensity physical activity a day but this is not a sensible public health message.
“The public should continue to aim for at least 150 minutes of moderate to vigorous intensity of physical activity a week; more is better; every move counts.”
Responding to the findings, a Sport England spokesperson said that increasing activity levels was vital for keeping people healthier for longer: “Emerging research like this reinforces the importance of helping more people be active, more often.
“Sport England’s own research shows activity relieves healthcare issues for both individuals and the NHS, preventing 1.3 million cases of depression, 600,000 of diabetes and 57,000 of dementia.”
When GH decided to launch a fitness challenge, there was only one woman we could turn to. Because honestly, who doesn’t want just a tiny slice of Davina McCall’s irrepressible energy for themselves?
In October, Davina designed a 31-day programme of fun, feelgood movement for GH readers – no equipment, no gym, no pressure. Just five minutes of each movement every day with a mat and your favourite playlist.
She hasn’t exactly slowed her pace since then. ‘My workout today,’ she recently wrote on Instagram, beneath a video of her shadowboxing in leopard-print leggings. ‘I absolutely love a fight. I literally want to go and run a marathon now!’
So should we all step up to this next level of the challenge and try shadowboxing ourselves? ‘Boxing is a surprisingly brilliant way to get moving and feel good,’ says Kim Hawley, GH’s fitness expert. Daunted? Don’t be. While contact boxing has been linked to brain trauma, you don’t actually need to get punched or swing a fist at anyone else to experience its benefits. ‘Boxing for fitness isn’t about stepping into a ring or investing in a mouthguard,’ Kim promises. ‘It’s the training that does the magic and keeps the brain ticking as much as the body, with drills to learn, remember and build on. Add in footwork and suddenly you’re working coordination, balance and focus all in one go.’
Shadowboxing like Davina – where you punch, defend and move as if you’re fighting an imaginary component – boosts heart rate, builds core strength, improves technique and burns calories. In fact, physical therapists have begun using non-contact boxing to help people with Parkinson’s disease manage their symptoms. It also acts as a major stress-reliever – just picture whatever’s getting under your skin that day.
‘A few rounds of punching thin air will have your heart racing,’ summarises Kim. ‘Even basic simple skipping does wonders for cardio and bone strength – you can even “air skip” so you don’t even need a rope! Unlike sports that rely on courts, clubs or other people, this is something you can dip into whenever you like,’ says Kim.
There are plenty of ways to give it a try – most gyms now run classes, and you can find online shadow boxing workouts, too. ‘It’s genuinely fun,’ says Kim. ‘If you’re looking for something a little different for your health and fitness routine, boxing might just land the punch.’
This year, GH is getting fit (enough). Join us!
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