Fitness
This empowering workout reframed my attitude to exercise
If you’ve ever tried martial arts, be it a super-fun boxercise class or training in a classic kickboxing gym, you’ll know how addictive it is. As you punch and kick through the session, you find yourself feeling empowered and strong, and best of all, it’s the perfect way to release tension after a stressful day – because sometimes a relaxing bubble bath just doesn’t cut it.
Our passion for martial arts workouts is on the rise, with Pinterest reporting a 200 per cent increase in searches for mixed martial arts training, while jiu-jitsu and shadow-boxing have seen search increases by 30 per cent and 60 per cent respectively over the past two years.
So why are we all so keen on martial arts inspired sessions? I was converted to this kind of workout several years ago, becoming hooked on Les Mills Body Combat sessions and David Lloyd’s Ignite programme, before booking into Bronx Boxing Club classes in Camberwell, which sees the sessions taught by former pro-boxers, honing in on real techniques used by boxers.
As someone who normally loves a Taylor Swift spin, boxing classes are quite the departure, but stepping out of my comfort zone into an entirely different kind of workout made it so inspiring when I saw myself getting to grips with the footwork and feeling stronger as I pummelled the boxing bags.
Fellow HELLO! martial arts fan, Bryony Gooch, 25, took up Muay Thai this year at Safari MMA and felt similarly inspired, loving how it changed her approach to fitness. “I love that I’m gaining a proper skill by learning Muay Thai. I think it’s easy when exercising to focus purely on the aesthetic benefits rather than what else you’re getting out of it.”
“When I was purely going to the gym I didn’t really feel like what I was doing could help me in the real world, besides lifting heavy things. I’ve never had great hand eye coordination or felt particularly strong despite exercising regularly. Martial arts has empowered me a lot more to feel capable and confident.”
What are the benefits of martial arts workouts?
“Combining elements of combat sports such as mixed martial arts (MMA) into fitness workouts provides a great high-intensity, fun, stress-relieving, endorphin-boosting workout,” says Alastair Crew, product head of Blaze and Battlebox at David Lloyd Clubs.
© GettyMood boosting sessions
A martial arts workout is a great way to zone out and release any tension in a positive way. “Boxing and kickboxing have a proven track record of helping to release stress,” confirms Alastair. “Any physical exertion can help relieve a build-up of mental pressure; punching and kicking a bag feels good! It provides everyone with the opportunity to channel their stress into something proactive and in turn helps rebalance brain chemistry.”
Nicola Munnion, a Les Mills trainer said her clients love combat sessions, adding: “I’ve heard some people refer to it as their anger management where the intense aerobic nature of the class simply helps them let go of any built up stress, anger or tension they may feel before they complete the class. No matter how you feel before you start a class of this nature you will always leave feeling more centred and emotionally stable.”
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A sense of accomplishment
Learning something new – as we do when we’re new to martial arts – is a huge mood-booster, according to wellness expert Dr. Radha Modgil.
“When we step out of our comfort zone, we learn more about ourselves,” explains Dr. Radha. “We become more resilient in terms of discovering skills we never knew we had and building confidence and self-esteem, as well as opening ourselves up to new opportunities.
© Getty“When we step out of our comfort zone, we rediscover the skills, talent, and potential and the sense of openness we had as a child,” Dr. Radha continues.
This is certainly the case when we try martial arts for the first time. “These types of workouts provide a technique challenge, so over time you learn new skills and improve your techniques, which can be extremely rewarding to see how you have progressed and become more competent,” Alastair explains.
Ben Grant, the Ignite Lead at David Lloyd Clubs agrees, adding: “I love that post-class feeling of success and accomplishment, nothing beats the rewarding endorphin high after a workout!”
READ: Brain fog? Try this super simple way to clear it
Nicola loves the improvement element too, saying: “You can see and feel marked improvement the more you do it, which adds to the feeling of success you leave the class with.
“This sense of achievement is empowering, and can help us feel more confident and even assertive in everyday life.”
© GettyA confidence booster
“I’ve never been particularly good at any form of confrontation, and I’ve often struggled with confidence,” Bryony explains. “When you’re practising Muay Thai with someone else, you learn to back yourself and understand your own potential in a controlled environment.
“Last night I was practising a specific kick with my sparring partner and she pointed out I wasn’t kicking as powerfully as I was actually able to. I wasn’t fulfilling my potential because I was worried about not being in control of my body. Having the reassurance that you’re in a controlled environment and you can trust your body and the people you’re around is really liberating.”
It’s tough!
There’s no denying that combat workouts are tough, but that’s part of the beauty, explains Nicola: “It is rare you leave class with anything left in the tank, which is always very satisfying and leaves you wanting to come back for more. No matter how you feel before you start a class, you always leave feeling energised, empowered and strong.”
Improved health
Martial arts workouts include a great deal of multidirectional moves, which personal trainer Monique Eastwood explains are key in battling bladder weakness, which is a barrier for many people when working out, especially as we reach midlife.
As for our physiques, that can see an improvement too, Nicola says: “We can increase our functional strength, muscle tone, endurance and even plyometric power.”
Read more inspiring stories on HELLO!’s Happiness Hub.
Fitness
Fitness expert shares low-effort movement routines for days you’re too tired to exercise: ‘Even a few minutes of…’
We all have those days when exhaustion hits, and the thought of a full workout feels impossible. Skipping exercise entirely can make it harder to stay consistent, but even small movements count. Spoorthi S, fitness expert at cult shares with HT Lifestyle simple, low-effort routines to keep your body active and energised, even on the laziest days.
“If the idea of a ‘proper workout’ feels exhausting before you even begin, you’re not lazy, you’re likely fatigued,” explains Spoorthi S. “Long work hours, mental overload, poor sleep, and constant stimulation drain the nervous system, making intense exercise feel overwhelming. But an important thing to note is that movement doesn’t always have to be intense to be effective.” (Also read: Hyderabad eye surgeon explains why most vision loss in India is preventable but often detected too late )
“Low-effort movement routines can help you stay active, improve circulation, reduce stiffness, and even restore energy without demanding willpower or motivation. When energy is low, the goal should shift from ‘burn calories’ to ‘just move a little.’ Gentle movement stimulates blood flow, improves joint lubrication, and activates the parasympathetic (rest-and-recover) nervous system. This can reduce stress hormones like cortisol and actually help you feel more energised post-movement, rather than depleted,” she adds.
“Think of these routines as maintenance, not training,” says Spoorthi S.
Low-effort movement routines to try
1. A quick mobility refresh
“Especially ideal for those who sit for long hours. Simple movements like neck and shoulder rolls, spinal flexion and extension, hip rotations, and ankle mobility can reduce stiffness and improve overall movement quality,” she suggests.
2. Easy-paced walking
“A relaxed 10–20-minute walk outdoors supports mood, digestion, and circulation. There’s no need to chase step counts or pace, consistency matters more than intensity,” Spoorthi explains.
3. Short movement breaks during the day
“Every hour or so, take one to two minutes to stand up and move. Light squats, wall push-ups, gentle twists, or even walking around the room help prevent fatigue and maintain energy levels,” she adds.
4. Slow movement paired with breathing
“Combining controlled, slow movements with deep breathing helps downshift the nervous system. This reduces mental overload and creates a sense of calm without complete rest,” says Spoorthi.
5. Gentle stretches to wind down
“Low-intensity stretches for the hips, hamstrings, and back in the evening help the body relax, release tension, and prepare for better sleep and recovery,” she advises.
“Remember, the goal on low-energy days isn’t to push hard, it’s to keep moving gently and consistently. Small, mindful movements can go a long way in maintaining health, mobility, and energy,” concludes Spoorthi S.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
A FITNESS trainer has warned against a viral exercise trend loved by stars including Molly-Mae Hague’s sister Zoe, saying it could lead to “physiological shock”.
The Hyrox craze – dubbed a “race for everybody” by organisers – has swept the globe since the competition was launched in Germany in 2017, with millions of people now taking part in over 30 countries, including the UK and China.
Competitors are tasked with running 1 kilometre, before hitting a functional workout station of various different exercises – which is repeated eight times.
“(Hyrox is) designed to accommodate all participants and 99 per cent of our athletes reach the finish line,” it reads on the Hyrox website.
Following the race, participants appear on a leaderboard, which are then added up ahead of a World Championship at the end of the season.
Videos of the competitions regularly appear on TikTok, with Zoe and other famous faces including ex Love Island star Molly Smith and 90s popstar Suzanne Shaw sharing their own experiences on social media.
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However, exercise pro and personal trainer Emma McCaffrey has warned against taking part in the competition if you’re a beginner, insisting it’s a “high-intensity competitive event” rather than a “starter programme”.
“Jumping from the sofa to a one km run and a functional station circuit repeated eight times is a massive physiological shock,” she told the Daily Mail.
Emma added that the loud music, “high-octane environment” and “influencer pressure to perform” often leads to beginners ignoring their body’s natural signals to stop.
“As we’ve seen with cases of heart stress and panic attacks, ‘powering through’ can have serious, even fatal, consequences when the cardiovascular system isn’t conditioned for that level of load,” she said.
Meanwhile, weight loss coach Rachael Sacerdoti called it a “recipe for burnout and injury”.
She added that people “suddenly exposing” their bodies to “high-force, high-velocity training” without the proper preparation and conditioning can lead to injuries – with problems in achilles, patella and rotator cuff among the most common.
“When you’re exhausted, your form breaks down, and that’s when injuries happen,” she warned.
“Most beginners don’t have the strength, technique or movement patterns to maintain good form under that level of fatigue.”
Among those who have suffered following a Hyrox event include fitness fan Ashley Whelan, who had a heart attack after his first-ever Hyrox event.
The 37-year-old had trained for months before the competition and, while he didn’t feel 100% on the day itself, he thought it was just “race day nerves”.
However, after he completed his last lap, his heart rate shot up to a whopping 220 beats per minute.
And once he’d finished the event, he started to experience pain in his chest, arm and back – with on-site paramedics quickly completing an ECG test which showed he was in the middle of a heart attack.
What your trainer choice says about you…
Deputy Fashion Editor, Abby McHale, says “the ‘in’ trainers to be seen in can move as quickly as the next big fashion trend”.
Adidas = fashion ‘sheep’
Adidas has taken over as the top ‘it’ trainer brand of the past few years and they don’t seem to be going anywhere anytime soon.
Starting strong with the Sambas, a trainer which this year will have been around for 75 years, the trainer style became so popular that videos were going viral last year showing a multitude of people wearing them on the same train.
Skechers = boring
The American brand has been around on the footwear market for the best part of three decades, but has never been seen as the trendiest of trainers. No matter what celebrity has been promoting the product the brand still does come with a certain stigma.
Practicality is at the heart, cushioned soles, easy to slip on and breathable, they come with a lot of functions for those who think comfort is key.
Vans = living in the past
Originally made as a skateboarding brand, it went mainstream in the 2000s with its classic black and white checker board trainers that were deemed the height of cool.
Whilst they were never the style of trainers worn to the likes of the gym, they were great worn with the likes of jeans, trousers and dresses for the skater girls. However these days they’ve fallen slightly off the radar, which means if you’re still wearing them you live in the past.
Hoka = fitness fanatic
A trainer brand specialising solely in running shoes the brand was launched in 2009 and has become a staple in runners wardrobes all across the world.
Consistently voted as some of the best running shoes you can buy, they have trainers categorised depending on what kind of exercise you are doing, from road running to hiking and even recovery trainers.
And while they may be great when it comes to exercise, that is where they should stay.
Nike = millennial
A long standing competition with Adidas, Nike has also been one of the market leaders when it comes to trainers, with the Air Force 1’s being the brands best selling shoe of all time.
They may have been the in shoe back in 2018, but they’re not in 2025, meaning if you still rock a pair you want to keep to a trend but aren’t a stickler, you know a good made trainer when you see one and love the cleanliness the all white style brings.
Veja = tight
The French footwear brand has been around since 2005 but only gained major popularity a few years ago.
They have been seen on every celebrity going, even royalty hopped on board the trend with both the Princess of Wales and the Duchess of Sussex seen out in a pair.
However, the buzz around these has now died down and the fashion crowd have moved onto their next pair of trainers. Meaning that those left wearing Veja’s are the kind of people who get their wear out of everything until it falls apart.
He was rushed to hospital, and was found to have a left coronary artery blockage, for which doctors had to shock him with a defibrillator to try and get his heart to beat regularly again.
Ashley has since made a full recovery, but is now warning others to listen to their bodies while taking part in events such as Hyrox.
“It’s still up in the air as to why I got this clot but when I’ve looked into it, deep emotional stress and high-intensity exercise can cause it,” he said.
He said he credits the “strength of” his mind and body to get him through the terrifying health scare, and knows he is “so lucky to be alive”.
“I’m living proof that it can happen to ultra-fit people as well,” he added.
“It’s a case of listening to your body.”
Hyrox has been contacted for comment.
Achieving your fitness goals doesn’t require a monthly gym membership. From the comfort of your home, you can implement a few minutes of daily exercise with just the right equipment.
To help jumpstart your New Year’s goals, physical therapist Karena Wu recently revealed to the 3rd hour of TODAY some ways you can build a gym right at home. Whether you’re into high-intensity workouts or improving strength training, these budget-friendly picks can transform your living room into your own personalized fitness space.
Ready to lace up your sneakers? Keep reading to discover the best workout essentials to achieve your at-home fitness goals, according to an expert.
Best home gym essentials seen on TODAY
This multi-purpose training disc offers stability during workouts, helps engage the core, and provides other benefits in a portable design that makes exercise feasible wherever you go. “It can also be used as a seat cushion to help with posture and balance,” adds Wu.
From warming up to activating your muscles, resistance bands are a fitness essential every home gym should have. The pick above comes in various resistance intensities to suit every skill level.
“This is a smart jump rope with an app to track your jump counts, calorie and duration,” explains Wu. “The donuts add weight to make it feel like a real rope, but it is cordless, so it doesn’t scratch the ground. It is great for beginners and for in the home, so you don’t scratch your floor or hit the ceiling.”
“Kettlebells are great for adding weight and instability to challenge your core,” suggests Wu. This collection of kettlebells is each color-coded to easily distinguish each weight while you work out. Though each weight is sold separately, the kettlebells start at just under $15 to help kickstart your training.
“Sliding core discs are great for adding strengthening, dynamic movements and stability training,” suggests Wu. This set comes double-sided, so regardless of your home flooring, you can perform mountain climbers or push-ups anywhere in your home.
From relieving muscle tightness to soothing muscle soreness post-workout, this tiny but mighty massage ball offers direct pressure on points. “This is a smaller ball, so it is meant for the hands and feet, but you could still use them elsewhere on the body,” notes Wu. “These are great to travel with, and don’t take up much space.”
More home gym essentials to shop
If your goal is to achieve 10,000 steps a day, a walking pad is a practical way to get your steps in. Enjoy a quick five-minute workout while watching your favorite show or use the machine to keep your legs moving while working from home.
You don’t have to book a reformer class to take advantage of the benefits of pilates. With a pilates ball, including this option from Bala, it helps offer strength and support to build your core and beyond.
Editor’s pick
On the topic of pilates, support every movement and prevent slips with these Bombas grippy socks. They also deliver arch support, a comfortable cushion, among other perks, for a better workout.
According to the brand, the WeGym SafeGrip Square Dumbbells are designed to feel more secure in your hands compared to metal dumbbells for a comfortable grip with every lift.
Use a foam roller to assist with recovery and prevent injury after an intense workout or strength training session.
We’re constantly browsing Lululemon’s sale section. So while we’re building our home gym, might as well build our fitness wardrobe, too, like the tank above, as we scroll.
Editor’s pick
One Shop TODAY editor calls the New Balance FuelCell Rebel V5 one of her “favorite everyday running shoes” in her recent round-up of the ‘best sneakers of 2025.’ From its breathable mesh to its supportive insole, there’s a lot to love about the shoe.
From yoga to pilates, this exercise mat can assist with stability and balance during your workout.
Weighted vests were a trending topic in 2025, and we don’t see them leaving in the new year. Whether you wear one on your runs or completing chores, weighted vests add a bit of intensity to any movement and workout.
A pilates ring delivers more than meets the eye. Use it to strengthen the core, help tone your arms, among other benefits.
This new launch is made with the brand’s softest fabric yet, and a good pair of tights can upgrade any at-home workout. “These leggings have a second-skin feel and no front seams for extra comfort,” says commerce editor and producer, Julie Ricevuto. “The waistband doesn’t roll or bunch during workouts, and the stretchy and flexible fabric make them super comfortable — they’re my new go-to leggings!”
The ultimate splurge, this at-home rowing machine is worth it for those that want a full-body workout that engages more than 86% of the body’s muscles during use. It also provides immersive, on the water workouts led by expert athletes and olympians, along with personalized recommendations in order to help users get the most out of their at-home workout.
Meet the expert
Our team features a range of qualified experts and contributors in our broadcast segments to reveal the latest in trends, remarkable sale events and all things shopping across a variety of categories. Products were independently chosen by members of the Shop TODAY team, along with Karena Wu, to find the best fitness essentials to build a home gym.
- Karena Wu is a physical therapist and the owner and Clinical Director of ActiveCare Physical Therapy.
How we chose
The Shop TODAY editors and writers search the internet to find the best products out there. We interview expert sources, comb through customer reviews and even use our own personal experiences to make shopping easier for our readers.
As an editorial team, we independently create content and determine coverage based on research, reporting and what we think TODAY.com readers would like to read about. The goal of our content is to provide a service and inform readers who are on the hunt for the latest products to help make their life better. Items are sold by retailer, not TODAY. Pricing and availability are accurate as of publish time.
How do you add Shop TODAY as a Preferred Source on Google?
Google’s new Preferred Sources feature allows users to manually select their favorite publishers and news outlets for a more customizable experience tailored directly to the reader. Once you’ve opted to receive our content, you’ll begin seeing more of our recent and trending articles displayed within your Top Stories news feed.
The easiest way to add us as a preferred source is to click here and type in “TODAY.com.” Once the box is checked and you’ve refreshed the page, Shop TODAY content will start appearing in your feed.
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