Join Zahra for another energetic 20-minute workout to tone and strengthen the whole body. To start with, grab a mat and a pair of dumbbells if you have them. After warming up your chest, legs and arms, you’ll begin the main workout. In each block, the first round is without weights, and you can c...

Join Zahra in this 20-minute workout to strengthen and tone the whole body.

Firstly, you’ll be doing two rounds of two exercises in each block. For the second round of each exercise, you have the option to add weights for an extra challenge.

Block 1 – squats and deadlifts
Block 2 – bent over ...

Raise your heart rate while strengthening your muscles with this simple Pump exercise. After a quick warm up, leap into your resistance workout with deadlift rows and squat presses, followed by a combo of these to get your whole body working.

Get ready to break a sweat with this 30-minute Low Impact HITT workout. With a moderate intensity - Zahra HITT workout is designed to prevent any impact on your joints.

In this session, you’ll have 2 blocks of workouts to get through – both containing 2 rounds of exercises. In round 1 you’ll sp...

A 30-minute strength and conditioning inspired HIIT workout guaranteed to build your endurance and strengthen your muscles. You’ll have 5 blocks to go through focusing first on lower body exercises, then transitioning to upper body and core exercises.

In blocks 1 and 2 you’ll be doing 3 differe...

Push it to your limit in this cardio-focused 30-minute HIIT workout – designed to raise your heart rate and burn those calories. There are 4 blocks in total. In each block, there are 2 different exercises which are repeated for 3 rounds. With each round the workouts reduce by 10 seconds – with a ...

Enjoy a mindful ride with guidance from an emotional wellbeing therapist and personal trainer. You'll experience how mindfulness can be woven into your life through this everyday activity. Zahra will lead the cycling class and give you tips on your form, while Sophie will remind you to notice how...

Improve your hip function and reduce pain with a rehab programme designed by a Nuffield Health physiotherapist. This 20-minute session is much more challenging than the intermediate and beginner sessions with lower-body exercises such as jump lunges and side plank lifts. Whether you're suffering ...

Improve your hip function and reduce pain with a rehab programme designed by a Nuffield Health physiotherapist. This 20-minute session is slightly more challenging than the beginner session with lower-body exercises such as hip thrusters and squat jumps. Whether you're suffering from an injury or...

Improve your hip function and reduce pain with a rehab programme designed by a Nuffield Health physiotherapist. Whether you're suffering from an injury or your hip pain has built up over time, this 20-minute session includes simple lower-body exercises such as squats and banded hip movements to h...

Improve your hip function and reduce pain with a rehab programme designed by a Nuffield Health physiotherapist. This 20-minute session is slightly more challenging than the beginner session with lower-body exercises such as hamstring bridges and reverse lunges. Whether you're suffering from an in...

Improve your hip function and reduce pain with a rehab programme designed by a Nuffield Health physiotherapist. This 20-minute session is much more challenging than the intermediate and beginner sessions with lower-body exercises such as deadlifts and aeroplanes. Whether you're suffering from an ...

Improve your hip function and reduce pain with a rehab programme designed by a Nuffield Health physiotherapist. Whether you're suffering from an injury or your hip pain has built up over time, this 20-minute session includes simple lower-body exercises such as step-ups and single-leg balances to ...

Improve your knee function and reduce any pain with a rehab programme designed by a Nuffield Health physiotherapist. This 20-minute session is much more challenging than the intermediate and beginner sessions with lower-body exercises such as single-leg squats and long-lever Copenhagens. Whether ...

Improve your knee function and reduce any pain with a rehab programme designed by a Nuffield Health physiotherapist. This 20-minute session is slightly more challenging than the beginner session with lower-body exercises such as planks and walking lunges. Whether you're suffering from an injury o...

Improve your knee function and reduce any pain with a rehab programme designed by a Nuffield Health physiotherapist. This 20-minute session includes a range of simple lower-body exercises such as glute bridges and mini air squats. Whether you're suffering from an injury or your knee pain has buil...

Improve your knee function and reduce any pain with a rehab programme designed by a Nuffield Health physiotherapist. This 20-minute session is much more challenging than the intermediate and beginner level sessions with lower-body exercises such as Bulgarian split lunges and goblet squats. Whethe...

Improve your knee function and reduce pain with a rehab programme designed by a Nuffield Health physiotherapist. This 20-minute session is slightly more challenging than the beginner programme with lower-body exercises such as single-leg step-ups and prone hamstring curls. Whether you're sufferin...

Improve your knee function and reduce pain with a rehab programme designed by a physiotherapist. Whether you're suffering from an injury or your knee pain has built up over time, this 30-minute session includes simple lower-body exercises such as step-ups and squats to strengthen and mobilise the...

Turn up the energy with this fast-paced 30-minute aerobic workout. Elevate your heart rate with jumping jacks and ice skaters. Challenge your legs with lunge pulses and knee raises. And condition your upper and lower body with squats and push-ups.

Welcome to the third session in our series of six Young People’s workouts. This session will work all of the muscles in your upper body, getting your heart and lungs pumping at the same time to help you stay fit.

In this session there’s a short warm up, three sets of exercise, and a cool down a...

Put your abs and back muscles to work with this 20-minute core exercise workout. Get ready for 4 3-minute blocks of core work with some quick recoveries in between.

In each block, you’ll be doing 3 different exercises for 30 seconds each before cycling through them again:
Block 1 – leg raises, l...

A 30-minute ride to get your heart pumping, your body sweating, and improve your cycling fitness. You’ll be moving through high-intensity peddling, followed by short, active recoveries. Start with some seated and standing climbs, before picking up the pace with some seated road sprints, adding th...

The only way is up with this 30-minute hill-climbing workout to improve strength and endurance. You’ll be tackling two climbs with a short recovery period in between. Start seated, move to standing, and then work on some jumps where you stand for 4 counts and sit for 4.