“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

“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.

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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. 

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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.

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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. 

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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.

Travel-friendly resistance bands you can use anywhere.

Comes with: A pack of 4 | Dimensions: 9″ x 2″

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.

A smart jump rope that keeps track of your jump count, fitness goals and more.

Colors: 4 | Comes with: SmartRope Rookie, pouch, donut and battery

“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.”

Color-coded so each weight is distinguishable during workouts.

Dimensions: 5.5″ x 2.8″ x 5.8″ (for 5 lb weight) | Weight range: 5 lb to 25 lb

“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.

Double-sided so you can use on carpet or hardwood flooring.

Comes with: Set of two | Dimensions: 7 Inches (H) x .26 Inches (W) x 7 Inches (D)

“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.

Relieve soreness, discomfort and more with this targeted massage ball.

Material: Plastic | Item height: 2 inches

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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

Achieve your step goals with this under desk walking pad.

Dimensions: 39″ x 21″ x 3.5″

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.

This ball is non-weighted and can be used in a variety of different workouts.

Dimensions: 8 inches | Colors: 3

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.

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.

Choose between 2- to 20-lb. weights dependent on your fitness goals. Each dumbbell is created for a more comfortable grip, opting for a coated exterior rather than a metal one.

Weights: 2, 3, 5, 8, 10, 12, 15 and 20-lb. options available  | Colors: 4 | Materials: Iron interior coated in a non-slip coating

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.

This foam roller is said to be 30% heavier and firmer than most standard options.

Supports: Up to 250 lbs. | Lengths: 12, 18, 24, 36 in.

Use a foam roller to assist with recovery and prevent injury after an intense workout or strength training session.

With a built-in shelf bra and contoured fit, this tank will support you through your workouts.

Colors: 4 | Sizes: 0-14 | Materials: Polyester, nylon, lycra elastane

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.

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.

A non-slip exercise mat that is perfect for workouts like yoga and pilates.

Colors: Nine | Weight: 1.8 lbs | Dimensions: 72.05″L x 24.02″W x 0.24″Th | Materials: Thermoplastic elastomers | Care: Hand wash only

From yoga to pilates, this exercise mat can assist with stability and balance during your workout.

Weighted vests saw a search spike this year, reaching an all-time high.

Weights: 5 – 30 lbs. | Colors: 2 | Material: Neoprene

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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.

This versatile pilates ring can be used to help tone your arms, legs and abs — providing a great upper body workout.

Size: 14 inches | Colors: 4

A pilates ring delivers more than meets the eye. Use it to strengthen the core, help tone your arms, among other benefits.

Made with On’s softest fabric yet, these leggings are stretchy, flexible and have pockets.

Colors: 3 | Fabric: On SenseTec™ — a combination of polyamide and elastane

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!”

Get a full-body workout with this at-home rowing machine that engages more than 86% of the body’s muscles during use.

Metrics measured: Distance, time, calories burned, stroke count

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.

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