Fitness

Richa Chadha’s fitness regime revolves around exercising alfresco, EMS, and embracing the ever-changing body

Published

3 years ago

September 25, 2022

Richa Chadha’s fitness regime revolves around exercising alfresco, EMS, and embracing the ever-changing body

Taking social media by storm along with her wholesome health journey, Richa Chadha’s bodily transformation is nothing if not inspiring. Identified for her robust opinions towards the unrealistic magnificence requirements of the leisure and movie business, the bride-to-be selected a path of wellness mixed with the appropriate strategy to health. Working to enhance her sleep high quality, motion, and mobility, laborious work is synonymous with the Masaan actor whether or not it is for her bodily demanding roles or her strong train routine. Advocating switching as much as more healthy decisions in life, for each the thoughts and the physique, Richa Chadha’s health mantra revolves round discovering the playful or nice think about no matter she does. Forward, we spherical up the wellness cues to adapt to from the star’s hearty health regime.

Develop by way of what you undergo

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Recouping from a foot harm and over work in 2021, Richa took to coaching at residence with a pull-up bar, resistance and body-weight coaching. Rooted in her consistency is essential mantra, the Gangs of Wasseypur actress did not let any obstacles maintain her again when it got here to her routine, however as a substitute tailored to her setting as a way to meet her health targets with coherence. Women, right here’s a lesson to take notes from and preserve motivated the subsequent time you end up cropping up excuses in an inconvenient place.

Train alfresco

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Fitness

This nine-minute arms workout is a fast way to build upper-body strength at home

Published

9 hours ago

June 26, 2025

Press Room

This nine-minute arms workout is a fast way to build upper-body strength at home

I’ll be honest, I often prioritize my core and lower body in my training—I just prefer those types of workouts.

But exercising the upper body is just as important, especially because strong arms and shoulders can improve posture and make daily activities feel easier. A strong upper body can also improve your running speed.

You don’t have to abandon your favorite kettlebell leg workout, either, just add this quick nine-minute workout on the end. It’s from certified personal trainer Angie Haviland-Wyer, who runs the HomeFit program for busy women, and it’s a fun and effective way to build upper-body strength.

“Quick workouts like these can be easier to stick to when you’re short on time,” Haviland-Wyer tells Fit&Well. “We’re all busy and in my opinion it doesn’t matter how long you train, just be consistent, progressively overload, and explore different training styles and exercises to see results.”

How to do the workout

The moves

Biceps curl
Triceps extension
Clean and press
Front raise
Alternating lateral raise

Complete three rounds, resting for 30 seconds between rounds. Perform each exercise for 20 seconds in the first round, 30 seconds in the second round and 40 seconds in the final round.

The clean and press is the most difficult exercise here, so it’s worth spending some time online making sure you’re confident with the movement if you haven’t come across it before.

It’s worth investing the time to master it. “In my opinion, the clean and press gives more bang for your buck than a simple shoulder press and should mean that you can lift a little heavier than a standard press,” says Haviland-Wyer.

Here’s another look at how to do it.

Dual Dumbbell Hang Clean and Press – YouTube

Watch On

You’ll see that Haviland-Wyer switches to using one dumbbell held in both hands for the front raise. That’s because it trains the shoulders, which typically can’t handle as much weight as other upper-body muscles.

It’s fine to use two dumbbells if you need that extra challenge, but Haviland-Wyer points out that you shouldn’t be swinging your hips to help lift the dumbbells. That’s a sure sign you should lift a lighter weight.

You’ll also notice that Haviland-Wyer performs the lateral raise one arm at a time. Why? “I always do lateral raises with alternate arms because I carry a lot of stress and tension through my shoulders and traps (the muscles in the upper back and neck).

“Doing the exercise one arm at a time allows me to focus on proper technique, without putting unnecessary pressure on the weaker parts of my body.”

Fitness

Build Muscle in Minutes with ‘Hypertrophy Snacks’

Published

1 day ago

June 25, 2025

Press Room

Build Muscle in Minutes with ‘Hypertrophy Snacks’

‘Exercise snacks’ have been studied for years, and new research adds to the growing evidence of their benefits for overall health, muscle strength and size, cardiovascular fitness, and glycemic control. Often called ‘resistance exercise snacks’, this approach involves short, sharp training sessions, each lasting less than 10 minutes, that can lead to meaningful muscle gains.

Less time and more gains? We’re listening. We break down the new research, and include three 5-minute workouts for your desk breaks.

The Review

The research, published in Sports Medicine and Health Research, set out to evaluate the effectiveness of “exercise snacks” — regular, short bouts of physical activity — in improving physical fitness and metabolic health among sedentary populations. The researchers aimed to determine whether brief periods of exercise could help mitigate the negative health impacts of prolonged sedentary behaviour, such as sitting, which is linked to increased risk of cardiovascular disease, diabetes, and metabolic syndrome.

The Methods

The study reviewed existing research on exercise snacks, focusing on interventions that involved short bursts of physical activity repeated multiple times throughout the day. These were conducted in different settings (home, office or school). The review analysed the impact on muscle strength and hypertrophy, aerobic fitness, energy metabolism and the metabolic impacts on markers such as insulin sensitivity, fat oxidation and muscle adaptations.

The Results

The researchers found that:

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Exercise snacks were effective in reducing postprandial blood glucose (blood sugar levels after eating), insulin levels, and triglyceride levels. They increased fat oxidation and improved overall metabolic health.
Exercise snacks led to improvements in cardiovascular respiratory fitness, an important factor in reducing the risk of cardiovascular illnesses.
Vigorous intermittent exercises, such as stair climbing and sprints, were beneficial for muscle strength.
Moderate intermittent exercises, like 10-minute resistance training sessions, were particularly beneficial for older adults.
Exercise snacks could be an effective alternative to longer more infrequent training sessions, maximising the cumulative effect of training volume across the week to increase muscle mass.
Resistance exercise snacks, performed once or twice daily may help maintain and increase muscle protein synthesis, which is necessary for muscle growth.
Exercise snacks can increase leg muscle strength and size in older adults without the high intensity of traditional resistance exercises. This could be a safe and effective alternative for older exercisers.

The Conclusion

The researchers concluded that exercise snacks are an easy and effective method in reducing the health risks associated with sedentary lifestyles. These exercise snacks can provide a practical, time efficient way of integrating physical activity into daily routines, promoting better health, fitness, muscle strength and size.

What Does This Mean for Us?

Another large-scale review, published in Sports Medicine, has already investigated the effects of exercise snacks, highlighting the health benefits of incorporating them into our daily routine. This more recent study also noted additional benefits for muscle mass and strength. In light of this promising evidence, we can include hypertrophy snacks once or twice a day — after a quick warm-up — using the following examples:

Hypertrophy Snack for Chest and Triceps

1a) Press-ups x AMRAP (as many reps as possible) and 3 sets / 20 seconds rest

1b) Bench dips x 15 reps and 3 sets / 20 seconds rest

Hypertrophy Snack for Legs

1a) Air squats x 20 reps and 3 sets / 20 seconds rest

1b) Stair sprints x 1 minute / Walking lunges x 20 reps and 3 sets / 20 seconds rest

Hypertrophy Snack for Full Body AMRAP 5 Minutes

Dual dumbbell squat x 5 reps

Dumbbell push press x 5 reps

Dumbell Romanian deadlift x 5 reps

Dumbbell bent over row x 5 reps

Fitness

Hyrox Elite 15 athlete says this surprising exercise can improve your burpee broad jumps

Published

2 days ago

June 24, 2025

Press Room

Hyrox Elite 15 athlete says this surprising exercise can improve your burpee broad jumps

If you’re training for a Hyrox, then you’ll know you there are a lot of elements you need to brush up on, from strength to endurance, and power, in order to prepare you for the race’s eight workout stations. One of which is the burpee broad jumps.

In a survey carried out by Trio Fitness Training with 410 participants, burpee board jumps were voted the hardest Hyrox station (followed by wall balls and lunges). It doesn’t come as a massive shock, as having to jump as far as possible on already tired legs is pretty torturous and can lead to a lactic overload.

However, if you’re struggling to make yours more efficient or less exhausting, the key to improvement might lie in an unexpected place. According to Red Bull Athlete Lucy Procter, who recently took 5th place at the Hyrox World Championships in Chicago, there’s one surprising exercise that can seriously level up your performance – and it’s probably not what you think.

How to improve your burpee broad jumps

The exercise Lucy recommends is actually working on your bench press – as we said, probably not what you thought. “That movement off the floor is essentially a bench press, so build that and it will help you get off the floor quickly,” she tells us over video call.

Instead of focusing on absolute strength here, it’s probably more beneficial to work on strength endurance – so higher reps and slightly lighter weights – as you’ll be pushing your body off the ground more than once.

We have a full bench press guide for those who need some pointers on how to nail the perfect pressing pattern. But, remember you don’t have to use a barbell and weight bench; you can use a pair of dumbbells, or you could even do a floor press, or even work on your push-ups, if you don’t have access to weights.

Pressing obviously makes up one part of the movement, the jump is the second part. “The further you can jump, the less reps you have to do, so power development and anything that can help you jump further is also key,” she says.

For this, Lucy focuses on different jump variations, like box jumps, burpees to plate (that’s a weight plate), and burpees wearing a weighted vest – “they’re always a good one, because as soon as you take that vest off you’re flying!” Lucy adds.

Lucy also took 2nd place in the women’s doubles, alongside Sinead Bent, at the World Championships. You can watch more of her and other elite athletes ‘ journey into the world of Hyrox with Red Bull’s brand new, free 5-part docuseries ‘Beyond The Rox’ – available to watch on Red Bull TV now.