Latest articles by Sam Hopes
You just need 1 minute and this bodyweight exercise to transform your squats and boost lower-body mobility
Build stronger, more mobile hips and glutes using this strength and mobility exercise, according to a personal trainer.
I added 9 rounds of the cat-cow yoga pose to my exercise routine each day for 2 weeks — here's what happened to my body
The cat-cow yoga pose stretches the upper body and increases spine mobility, so I did it every day as an experiment.
The Oura Ring is my favorite smart gadget of 2024 — here's my 3 must-try features
Oura Ring 3 and Oura Ring 4 users can benefit from recovery features in the Oura app. We dive into Daytime Stress, Rest Mode and Symptom Radar. Here's how to use them.
I walked 15,000 steps every day for 30 days — here's what happened to my body
I’ve walked 15,000 steps a day for the past 30 days — here’s what happened and why your step count matters to your physical and mental health.
Forget crunches, and try horizontal ab squats to build a strong core and hip flexors instead
The horizontal ab squat exercise builds stronger lower abs and hips without weights. Here's how to do it.
No pull-ups? Try the flexed arm hang to strengthen your biceps, shoulders and back instead
Need help with pull-ups? Try the flexed arm hang and watch your pull-up strength transform.
I did 70 weighted push-ups every day for a week — here’s what happened to my upper body
A personal trainer shares her experience performing 70 weighted push-ups every day for one week for a push-up challenge, and these are the results.
New study suggests this is the one bizarre way you can boost workouts — and it's not what we expected
Research suggests swearing can improve physical performance during short and intense efforts, here's how.
No, not pigeon pose — unstick your hips with this 1-minute mobility exercise from a chiropractor
Unstick your hips using this one-minute mobility exercise without hurting your back, according to a chiropractor.
Do you find squats uncomfortable? I've ditched stretches for duck walks to build lower-body mobility, strength and stability
Do you find squats uncomfortable? Add the duck walk to your routine and watch your lower-body mobility, strength and stability transform.
Forget the gym — this '12 Days of Christmas' CrossFit workout builds full-body strength in just 35 minutes
I’m a personal trainer, and this CrossFit 12 Days of Christmas workout builds full-body strength and boosts muscle endurance. Here's how to do it.
Personal trainer shares 3 exercises you can do with a foam roller to strengthen your deep abs and boost posture
You can build a stronger core and target your deeper abdominal muscles using these three personal-trainer approved exercises and a foam roller.
Oura just released a game-changing new health feature — here's what you need to know
Oura's app is getting yet another major update — here's what we know about Symptom Radar and how you can use the new feature.
Forget massage guns — I’m ditching them for the ‘gut smash’ exercise to relieve lower back pain and loosen tight hip flexors
A mobility and functional training coach recommends this two-minute 'gut smash' exercise to relieve lower back pain and muscle tension.
I’m a personal trainer — this is the 20-minute walking workout I use to build strength without weights and boost metabolism
A walking workout increases lower body strength and helps boost your metabolism without weights. Here's the workout, and some benefits of walking.
Black Friday running shoe deals: I'm tracking the best sales on Hoka, On, Nike, Asics and more
The Black Friday running shoe deals are here. Check out our live coverage to find epic discounts from brands like On, Nike, Asics, HOKA and more.
No, not pull-ups — I'm a personal trainer, and this is the one upper-body exercise you need to strengthen your back and shoulders
Here's how to do face pulls and the benefits for your back, shoulders and posture, according to a personal trainer.
This 3-move kettlebell workout builds a strong core and boosts your metabolism in just 15 minutes
Build strength and boost core power using three kettlebell exercises and this 15-minute routine, according to a personal trainer.
Physical therapist shares the lower body exercises you need to unlock tight hips and boost flexibility
A physical therapist shares the exercises you need to stretch and strengthen your hips and reduce lower body tension.
Enjoy calisthenics? This 20-minute ‘animal flow’ routine builds full-body functional strength using your body weight
This 20-minute ‘animal flow’ routine builds full-body strength and boosts flexibility using your body weight.
3 things I wish I had known as a Hyrox beginner
If you plan to compete at Hyrox this year, Tom's Guide's resident fitness writer has competed and shares three tips to help you succeed.
Best HIIT workouts for beginners you can do at home with or without weights
Get your heart pumping with these beginner HIIT workouts suitable for all levels.
We've tested the best adjustable dumbbells for weightlifting at home 2025
We used the best adjustable dumbbells for strength training and high-intensity workouts to help you find the right weights for your muscle-building goals.
