When I workout, I want to do something that’s going to make me sweat, get my heart going, and leave me feeling amazing! That’s why I’ve always been a huge fan of HIIT workouts. They’re quick, powerful, and give you that satisfying “I’ve really worked for this” feeling – without needing hours in the gym. The best part? You can do HIIT anywhere, anytime, with little or no equipment. This is what makes this exercise genre perfect for busy schedules, small spaces, or those moments when you just want to get it done and feel the burn. If you’re short on time but want maximum results, HIIT might just be your secret weapon. It’s fast, efficient, and can be adapted to suit every fitness level – from complete beginners to seasoned pros. But how do you build an effective HIIT routine? Let’s break it down.
What Is HIIT, Really?
HIIT (High-Intensity Interval Training) is a workout style that alternates between short bursts of effort and short periods of recovery. Think 30 seconds of squat jumps followed by 30 seconds of walking or marching in place.
The goal is to spike your heart rate, challenge your muscles, and keep your metabolism going all in a short amount of time.
Key Benefits of HIIT:
Quick & efficient – get a great workout in 15–30 minutes
Burns calories during and after your session (thanks to the afterburn effect)
Improves cardiovascular and muscular endurance
Boosts energy and mood
No equipment needed – train anywhere, anytime
The Building Blocks of a Great HIIT Routine
So, how to build an effective HIIT routine? creating a HIIT workout isn’t just about putting something together that goes hard, it needs to be smart as well. Here’s what a HIIT workout should include:
1. Warm-Up (3–5 mins)
Start with dynamic stretches and light cardio to prepare your body. InstructorLive has multiple warm up videos available on the platform and on Youtube. If they are not included in your main workout video, just type in ‘Warm up’ in the search bar on the InstructorLive programmes page.
2. Work/Rest Timing
Start with a beginner-friendly workout 30:30 ratio (30 seconds on, 30 seconds off). Belly Fat Burner in the 20 Minute Programme is an example of this.
As you progress you should try workouts where the break shortens in duration:
40:20 (intermediate)
45:15 (advanced)
Tabata (20:10) for quick and intense bursts
3. HIIT routines normally include 4–6 Exercises
If you were to create your own HIIT workouts, they would normally include compound movements that work multiple areas:
Squats / jump squats
Push-ups
High knees or mountain climbers
Burpees (if you’re feeling brave!)
Lunges, plank variations, and core finishers
4. Cool Down (3–5 mins)
Always bring your heart rate down with light stretching and deep breathing. The Cool Down is a super important part of every workout, to make sure you stay free from injury. If the Cool down is not included in the main video, then it should be attached to your programme separately. You can also search Cool down on the InstructorLive programmes page.
How Often Should You Do HIIT?
Aim for 2–3 times a week with rest or recovery days in between. Your body needs time to rebuild and get stronger.
Want a 20 Minute HIIT Plan? Start Here!
Want to start HIIT today? Try my 20-Minute HIIT Programme, designed to deliver big results in just 20 minutes per session!
Each class has its own theme (like Combat, Arm Attack, or Belly Fat Burner) to keep things interesting and effective.
Start the full 12-class programme here
Need a Plan That’s Personalised to You?
With InstructorLive+, I can work with you 1-2-1 to build a personalised 3-month fitness and wellness plan based on your goals, lifestyle, and preferences.
We’ll look at what’s realistic, what motivates you, and how to keep you progressing to reach your goals. Whether that’s through HIIT, Pilates, walking workouts, or a bespoke plan made up of different exercise types, at home or in the gym.
Book a FREE consultation with me here
Final Thoughts
HIIT is a fast, effective routine that can fit into any schedule and be done anywhere, anytime. It’s not just about burning calories – it’s about building strength, toning muscles, and boosting your mental wellbeing too.
Each session leaves you with that incredible mix of adrenaline, satisfaction, and achievement. Even in just 20 minutes, HIIT gives you a workout that works — and makes you feel amazing every time you show up.
Learn more about The Science behind HIIT here
I think for as long as I can remember, I was what you’d call a night owl. I’ve never been an early bird. When I was at school, my dad used to have to tear the covers off me — sometimes even sprinkle water on me — just to get me out of bed. Being switched on first thing in the morning was never really my thing. I’ll admit, even now, the snooze button and I sometimes rekindle our relationship. But here’s the thing — when you start your day by hitting snooze and rushing out the door, it can feel like you’ve lost part of the day before it’s even begun. But what if mornings could be something else entirely? What if they could be a source of calm, clarity, and sustainable energy? Sounds like a dream, doesn’t it… no, you haven’t fallen back asleep! Here’s how to create a healthy morning routine to boost energy from the inside out.
1. Wake Up With Intention
Start by waking up at a consistent time every day — your body thrives on rhythm. But let’s be real: this morning routine actually begins the night before. A regular bedtime that allows for 8 hours of sleep is key. It’s not exactly rocket science, but going to bed earlier really does give your body the rest and recovery it needs to feel less exhausted in the morning.
One thing that’s helped me? I now sleep with my phone across the room. That way, I have to physically get out of bed to turn the alarm off — no endless snoozing from under the duvet! And when you do get up, try to avoid diving into your phone straight away (even if, like me, it’s your alarm source). Instead, take a few minutes to breathe, stretch, and just be.
A short gratitude practice or a positive affirmation can gently set the tone for a grounded, more mindful day.
Try this:
Take 3 deep breaths.
Say something kind to yourself.
Hydrate before you caffeinate.
2. Move Your Body
Movement is one of the fastest ways to shake off sleepiness and boost circulation. You don’t need an hour-long session — even 10 minutes of yoga, a walk, or a quick energising class can fire up your energy and mood.
Try these energising morning workouts with Carlie Milner:
Wake Up Workout– a brilliant short series designed to wake your body gently and build momentum for the day. These 20-25 minute classes are designed for a more gentle workout first thing in the morning. Develop your strength, flexibility and mobility through a mixture of exercises based around controlled, low-impact movement.
Wake Up Walk – This walking programme is great way to get your body moving first thing. Each class is based around a theme, and one class is even called Wake Up Walk. This low-impact programme gets you moving in a way that’s uplifting and accessible for all levels.
Need more variety?
Explore even more guided morning workouts here:
https://www.instructorlive.com
Or, drop us a message if you need any advice on what might be the right programme for your needs. austin@instructorlive.com
3. Fuel Smart
What you eat in the morning fuels both your brain and body — so make it count! Choose energy-boosting, nutrient-rich options like oats, eggs, fruit, or a protein-packed smoothie. Try to steer clear of sugar-heavy cereals or overly processed options that can lead to energy crashes later in the day.
Pro tip:
Prep your breakfast the night before — think overnight oats, boiled eggs, or pre-chopped smoothie bags for a quick blend-and-go option.
And if you’ve got an air fryer (honestly, who doesn’t these days?), check out this blog for some tasty inspiration:
10 Delicious Air Fryer Breakfast Ideas
4. Create a Mindful Moment
Before the hustle of the day kicks in, carve out a few minutes just for you. A little mindfulness in the morning can help reduce stress, improve focus, and set a more positive tone for everything that follows.
You don’t need to sit cross-legged on a mountain top — it could be as simple as journaling a few thoughts, doing a 2-minute guided meditation, or just sitting quietly with a cup of tea.
Personally, I find that even a minute or two of stillness (before the chaos of emails and to-do lists) helps me feel more grounded and less reactive throughout the day.
Simple ideas to try:
– Write down one thing you’re grateful for
– Do a quick body scan meditation
– Sit by a window and enjoy your coffee without multitasking
App suggestions:
Insight Timer, Calm, or Headspace all have great bite-sized guided sessions to get you started.
5. Plan Your Priorities
Instead of diving headfirst into emails or social media, take a few moments to get clear on what matters most today. When you start with intention, you’re far less likely to feel overwhelmed or pulled in a hundred directions.
Try jotting down your top 3 priorities — things that, if accomplished, would make the day feel like a win. It’s a small step, but it can really help shift your mindset from reactive to proactive.
Need help staying on track?
You can use a planner, a notes app, or even a sticky note on the fridge — whatever works for you. If you want track your workouts and add healthy habits, download the InstructorLive App powered by My PT Hub.
Bonus tip:
If your mornings are hectic (especially with kids or a busy household), try doing a mini version of this the night before. Even 2 minutes of planning can save you 20 in the morning.
Ready to Take Your Morning Routine to the Next Level?
Creating healthy habits doesn’t have to feel overwhelming — sometimes, you just need the right support and structure to help you stay consistent and energised.
With InstructorLive+, you get access to a personalised 3-month fitness and wellness plan, tailored specifically to your lifestyle, goals, and schedule. Whether you’re starting from scratch or looking to refresh your routine, I’ll work with you to build something that actually works — and sticks.
Book your FREE 1:1 consultation with me today to get started and take that first step towards a healthier, more energised you.
Click here to book your consultation
Here’s to mornings that fuel your body, calm your mind, and kickstart your day with purpose ✨
Strength without the strain. The Best Low Impact Weights Workouts for Beginners.
Whether you’re new to resistance training, the idea of lifting weights can feel a little intimidating—especially if you’re dealing with joint sensitivity, injury recovery, or just prefer a gentler approach to exercise. The good news is you don’t just need high-impact moves or heavy lifting to build strength and tone your body. Low impact weights workouts are perfect for beginners because they’re easier on the joints, reduce the risk of injury, and help you focus on form and control—all while delivering real results.
Why Choose Low Impact Strength Training?
Gentler on the joints – great for those recovering from injury or managing conditions like arthritis.
Improves strength and stability – particularly important for posture, balance, and everyday movement.
Perfect starting point – build confidence before progressing to more advanced training.
What You Will Need?
All you will need is a pair of light dumbbells or resistance bands. The weight will be very specific to your experience, strength and goals. I would recommend starting with something quite light, and increase the weight when you feel like its a bit too easy for you. You may be starting with something as light a 1-3kg. A great way to test, is to pick a weight and exercise, if you can get to 15-20 and your form is good and you managed it easy, move up a weight. Once you get to a point where the last few reps are tough, then that is the sweet spot.
Our Favourite Low Impact Weights Workouts for Beginners:
1️⃣ Introduction to Weights– A great place to start! This programme with instructor Chloe Redmond focuses on simple movements, slow progression, and joint-friendly strength building. It’s all low impact and great for beginners!
Try it here on InstructorLive
2️⃣ Barbells – Craig Glasgow guides you through this toning programme, that’s also great for burning calories. You will need access to a Barbell for this one.
Check out Barbells
3️⃣ Weights For Women – This comprehensive course includes 4 full-body workouts, along with 2 sessions each dedicated to upper and lower body training. Whether you’re a beginner or looking to enhance your routine, these classes will help you build strength and confidence. All you need are light dumbbells
Explore Weights For Women with Carlie
4️⃣ Low Impact Cardio Tone– Join Austin for this 30 Minute Low impact cardio tone programme. Although most of the programme is only using body weight as resistance, you can head to class 6 for a full body low impact Dumbbell workout.
Stream Cardio Tone Now
If you have access to a gym or yiou want more advance weights workouts then head to our InstructorLive app powered by MyPTHub. Here we have fully dedicated weights workouts which are perfect for those with access to a wide arrange of equipment. With Programme ranging from Muscle gain to beach body physic, all developed my the industries top trainers.
Within the app you can also track and record your progress and link to devices like Apple watch and Fitbit.
Upgrade to the InstructorLive app powered by MyPTHub here, for only £2 Per Month!
Final Thoughts:
Low impact doesn’t mean low results. With the right guidance and consistency, you’ll build strength, improve energy levels, and feel more confident in your movement—all without stressing your joints.
Looking for more low impact exercise ideas? Check out 8 Low Impact workouts: Stay Fit and Protect Your Joints
When you hear the words “meal prep,” do you picture spending hours in the kitchen, only to fill your fridge and freezer with endless containers? Same here! Finding the time during a busy schedule to cook healthy meals can be a challenge, especially when juggling work, workouts, and family life. But meal prepping doesn’t have to be overwhelming! In fact, it can save you time, money, and stress while keeping your nutrition on track. So, I’ve put together 10 easy meal prep ideas to make the process more manageable and less time-consuming, so you can spend more time doing what you enjoy!
And to help you stay on track, you can log your meals and stay accountable using The InstructorLive My PT Hub app! Check it out below
Current subscribers can upgrade here
Here are 10 easy meal prep ideas to help fuel your busy days:
1️⃣ Overnight Oats
A grab-and-go breakfast packed with fiber and energy! Simply mix oats, milk (or yogurt), chia seeds, and your favorite toppings (e.g., berries, nuts, honey) in a jar and refrigerate overnight.
2️⃣ Egg Muffins
A protein-packed option that’s quick and easy! Whisk eggs with spinach, peppers, and cheese, pour into muffin tins, and bake for 15-20 minutes. These keep well in the fridge for a week!
3️⃣ Greek Yogurt Parfaits
Layer Greek yogurt, granola, and fresh fruit in jars for a high-protein, gut-friendly snack that’s perfect for mid-morning cravings.
4️⃣ Chicken & Quinoa Bowls
Roast chicken breast with your favorite seasoning, cook quinoa, and pair with steamed broccoli, cherry tomatoes, and avocado. Simple, balanced, and meal-prep-friendly!
5️⃣ Mason Jar Salads
To avoid soggy salads, layer ingredients in this order:
- Dressing (bottom)
- Hard veggies (carrots, cucumbers, peppers)
- Proteins (chicken, chickpeas, tofu)
- Leafy greens (spinach, kale)
Just shake the salad and enjoy when you’re ready!
6️⃣ Turkey & Veggie Wraps
Fill whole-wheat wraps with lean turkey, hummus, and plenty of crunchy veggies for a protein-rich, portable lunch.
7️⃣ One-Pan Roasted Veg & Salmon
Place salmon fillets, sweet potatoes, and mixed vegetables on a baking tray, season with olive oil & herbs, and roast at 200°C for 20 minutes. Packed with healthy fats and omega-3s!
8️⃣ Protein-Packed Snack Boxes
Divide boiled eggs, nuts, cheese, and hummus with veggie sticks into containers for quick, nutritious snacking on the go.
9️⃣ Slow Cooker Chili
Throw lean beef (or lentils), beans, tomatoes, and spices into a slow cooker and let it simmer. A warm, comforting meal you can portion out for the week.
Banana & Oat Energy Bites
Mix mashed bananas, oats, peanut butter, and dark chocolate chips. Roll into small balls and refrigerate. A great natural energy boost!
Ready to Stay on Track? Track Your Meals with InstructorLive!
Consistency is key to feeling your best and hitting your goals. With the InstructorLive app powered by My PT Hub, you can:
✅ Log your meals & track nutrition
✅ Stay accountable with progress tracking
✅ Get personalised fitness & meal plans
Start tracking today! Click here
We are thrilled to announce the launch of The InstructorLive Podcast: Fitness, Wellness & Motivation.
With your host, Austin Wilks you will get expert insights, motivational stories and practical tips to help you discover actionable advice that you can incorporate into everyday life. Whether you’re a fitness enthusiast or just starting your journey, the InstructorLive Podcast offers something for everyone.
Join us monthly, as we explore topics that empower you to lead a healthier, more fulfilling life.
Episode 1 Now Live: How to Stay Motivated: Building Lasting Fitness Habits
In our inaugural episode, our expert Austin Wilks, gives you practical strategies for creating fitness habits that last. Whether you’re a seasoned gym junkie or just starting your fitness journey, this episode offers valuable insights to help you stay motivated and achieve your goals.
Highlights from Episode 1:
Setting Realistic Goals: Learn how to define achievable fitness objectives to maintain motivation and track progress effectively.
Integrating Workouts into Your Schedule: Discover tips on how to seamlessly incorporate exercise into your daily routine, making fitness a natural part of your lifestyle.
Finding Enjoyable Activities: Explore various workout options to find what you love, ensuring you look forward to each session.
- Tracking Progress: Understand the importance of monitoring your fitness journey to celebrate milestones and stay on course.
You can listen on your preferred platform here
You can also watch on Youtube
Get Involved! Share Your Stories and Questions
We want to hear from you! Share your fitness stories, challenges, and questions with us, and you might be featured in an upcoming episode. Your experiences can inspire and motivate others in our community.
Share your stories and questions to austin@instructorlive.com
Book a free 1-2-1 consultation with Austin
Stay Connected
Don’t miss out on future episodes and updates:
Subscribe: Ensure you never miss an episode by subscribing to the InstructorLive Podcast on your preferred podcast platform
Follow Us: Stay engaged with our community on social media for the latest news, tips, and inspiration.
www.youtube.com/Instructorlive
www.facebook.com/InstructorLive
www.instagram.com/instructorlive
Thank you for being an essential part of the InstructorLive community. We look forward to embarking on this new journey together and continuing to support your fitness and wellness goals.
In today’s digital world, many of us spend long hours sat down staring at a screen. You might spend your day in the office sat at a desk, or maybe you work from home. Either way we are sat down for many hours and not moving as much as our body wants too. Even as a fitness professional, who trains regularly, I find myself increasingly sat down at my computer, or on my phone. I know sometimes it’s unavoidable, but prolonged sitting can lead to health issues such as back pain, poor posture, and decreased flexibility. The way to fight this is by adding some simple exercises into your daily routine which can counteract the effects. So i’m here to help you combat that back pain, and loosen up your stiff neck by sharing 5 brilliant exercises for desk workers.
1. Seated Torso Twists
This exercise can help alleviate tension in the spine and also enhances flexibility.
- Sit upright in your chair with feet flat on the ground.
- Place your right hand on the back of the chair and your left hand on your right knee.
- Gently twist your torso to the right, holding for 15 seconds.
- Repeat on the other side.
Incorporating such stretches like this can mitigate the adverse effects of prolonged sitting.
2. Desk Push-Ups
This exercise can strengthen your upper body without even leaving your workspace. If you work from home use a stable chair, or a kitchen side.
- Stand a few feet away from your desk.
- Place your hands shoulder-width apart on the edge of the desk.
- Bend your elbows to lower your chest toward the desk, then push back to the starting position.
- Aim for 10-15 repetitions.
Adding desk exercises that engage and activate your body can enhance muscle tone and break the monotony of sitting.
3. Seated Leg Extensions
This move targets the quadriceps and promotes blood circulation throughout your body.
- While seated, extend one leg until it’s level with your hip.
- Hold for a few seconds, then lower it back down.
- Perform 10 repetitions on each leg.
Simple exercises like leg extensions can improve circulation and reduce muscle stiffness.
4. Shoulder Shrugs
Release that built-up tension in the neck and shoulders quickly.
- Sit or stand with your back straight.
- Lift your shoulders toward your ears, hold for a few seconds, then relax them down.
- Repeat 10 times.
Regular shoulder shrugs can alleviate tension from prolonged computer use.
5. Seated Hip Stretch
Open up your tight hips caused by extended sitting.
- While seated, cross your right ankle over your left knee.
- Gently press down on your right knee to deepen the stretch.
- Hold for 15 seconds, then switch sides.
Stretching the hips can counteract the effects of prolonged sitting.
Enhance Your Back Health with Jade
I hope you enjoyed these 5 brilliant desk exercises for desk workers. For a more comprehensive approach to back care, try our Back Care with Jade programme. Led by experienced Pilates and Yoga instructor Jade Gooding, this 6-class series focuses on stretching and strengthening both the upper and lower back—perfect for those spending long hours at a desk.
You can also try the first Back Care class on Youtube.
Remember, integrating these exercises into your daily routine can significantly improve posture, reduce discomfort, and boost overall health. Let’s prioritize our well-being, even amidst busy work schedules.
Want to learn more? Check out this blog – How sitting at a desk affects you and your posture.
Stay active and take care!
Menopause brings significant changes to a women’s body, from hormonal shifts, joint stiffness, decreased bone density, and changes in muscle tone. While these changes can be challenging, movement plays a vital role in helping women feel balanced, and in control of their bodies. In this blog, instructor for programme Pilates For Menopause – Katy Ahrens, tells us how Pilates can support women through menopause.
What inspired you to create Pilates For Menopause Programme?
The idea for Pilates for Menopause was born out of a real need—one that my private clients brought to me. Many of them were coming to me with tight muscles and joint pain. I was also seeing many women with high levels of stress, and these are all symptoms linked to menopause. They weren’t just looking for a workout; they needed movement that supported their bodies through this transition.
As I started adapting sessions to help ease their symptoms, I realised how much I was learning from them. While courses taught me the fundamentals, it was working one-on-one with real people that truly deepened my understanding. Each client, and each session required me to assess their body’s needs in that moment. Sometimes focusing on mobility, other times on strength or relaxation.
I designed this programme to bring that same adaptable approach to more women. Pilates isn’t just about exercise—it’s about moving in a way that feels good and supports your body through every stage of life.
Can you share the process you went through when developing the programme?
My idea was to create a Pilates practice that truly supports the body through the changes of menopause. Since every woman experiences menopause differently, I started by researching the most common symptoms and then identifying how Pilates can help.
Did you know that muscle strength and flexibility decline during menopause. Since flexibility and strength are at the heart of Pilates, I selected movements that maintain and improve both simultaneously. Similarly, bone density loss is a key concern, so I incorporated strength training and weight-bearing exercises that help support bone health and stability.
Ultimately, Pilates is the perfect complement to menopause symptoms. It offers low-impact, functional movement that enhances strength, mobility, and overall well-being without placing stress on the joints.
What are the key components of the Pilates for Menopause programme?
The programme is designed to support women through the physical and emotional changes of menopause by focusing on three key areas:
✅ Strength Training – As estrogen levels decline, women face an increased risk of osteoporosis and muscle loss. It incorporates weight-bearing and resistance-based Pilates exercises to help maintain bone density, support joint health, and build overall strength.
✅ Balance & Mobility – Many women experience muscle stiffness and reduced coordination during menopause, which can impact daily movement. By improving posture, flexibility, and core stability, this programme helps enhance balance and mobility, making everyday tasks easier and reducing the risk of falls.
✅ Mindful Movement & Breathwork – Menopause can bring heightened stress, anxiety, and sleep disturbances. Placing extra emphasis on deep breathing and mindful movement, this helps to calm the nervous system, reduce tension, and create a stronger mind-body connection.
Each class is designed to be gentle and adaptable, which in turn helps keep the classes sustainable for their bodies.
How does this programme differ from traditional pilates classes?
Having Menopause in mind, it becomes quite different from a standard Pilates class.
One of the biggest differences is that I’ve taken contraindications into account. I always ensure that the movements are safe, supportive, and adaptable. I provide plenty of options and modifications, so you can adjust the exercises to suit how your body feels on any given day.
Another key focus is Mindful Movement. Pilates classes encourage control and awareness, but here it’s about helping you stay present, manage stress, and ease anxiety. The longer warm-up is also intentional—it gives the body more time to release tension and prepare for movement.
Plus, the classes are slightly shorter, making them more manageable and accessible for women who may be dealing with fatigue or fluctuating energy levels.
Ultimately, this programme is designed to be gentle yet effective, and flexible yet structured.
What specific benefits can participants expect?
I want to make women feel stronger, more mobile, and more in tune with their bodies.
From a physical standpoint, Pilates is fantastic for maintaining bone strength, improving flexibility, and enhancing balance. The focus on core strength also helps with posture, stability, and overall movement efficiency, making everyday activities easier and reducing the risk of injury.
But beyond the physical benefits, I want them to feel a sense of relief and enjoyment. It’s not just about exercise—it’s about taking time for yourself and reconnecting with your body.
Want to know how diet can be used to combat the effects of menopause? Then read our blog 7 diet fitness tips for the Menopause.
After trying to build muscle and most likely increasing calories and adding weight, you may then ask yourself the common question when you come to cut down to reveal that six-pack – Can you maintain muscle in a calorie deficit? The short answer is Yes—but, and it’s a big but… no pun intended, it requires a smart approach. When your goal is fat loss while keeping your hard-earned muscle, the way you structure your workouts, nutrition, and recovery is crucial.
Understanding the Calorie Deficit and Muscle Maintenance
A calorie deficit means you’re consuming fewer calories than you burn, which in turn leads to weight loss. However, without the right amount of protein, resistance training, and recovery, you risk losing muscle along with fat… eek!
Here are some of the key strategies to maintain muscle in a calorie deficit.
1. Prioritise Strength Training
Do not just opt for endless cardio, as it’s not the key to fat loss! Resistance training should be your focus as it is essential for preserving muscle while in a calorie deficit. Incorporating strength-based programmes can help you maintain and even build lean muscle while shedding fat.
2. Protein is Your Best Friend
To maintain muscle, aim for a high-protein diet while in a calorie deficit. Protein helps with muscle repair and reduces muscle breakdown. If you’re using the InstructorLive My PT Hub app, you can track your macronutrient intake to ensure you’re getting enough protein daily.
3. Keep Your Calories High Enough
Going too low in calories can result in muscle loss. A moderate deficit (typically 300-500 calories below maintenance) allows for steady fat loss while keeping muscle intact. Our InstructorLive+ personalised plan can help calculate the right deficit based on your body type and fitness goals.
4. Don’t Neglect Recovery
Muscle maintenance isn’t just about training and eating right—recovery is key. Proper sleep, stress management, and active recovery (like stretching and mobility work) all play a role in preserving muscle during a fat-loss phase. Really try to get 8 hours of sleep per night if possible!
The Bottom Line
Yes, you can maintain muscle in a calorie deficit—but you need a structured approach. By prioritising strength training, eating enough protein, and managing your calorie intake smartly, you’ll be able to achieve fat loss without sacrificing that hard-gained muscle.
Want a plan tailored to your goals? Check out the InstructorLive+ 3-month personalised plan to start training smarter today!
Get started with InstructorLive+ today: Book Free Consultation
Want to see how to shift more weight? Read our blog on how to Burn More Calories
For this blog, I thought—who better to speak to than someone who has been through their own pregnancy workout journey? My partner, Carlie Milner. It’s been almost two years since she gave birth to our little bundle of joy—our darling daughter—but wow, has time flown. It feels like only yesterday that Carlie was waddling around the house doing her exercises while sporadically shouting baby names at me. There was also the cheese and salad cream sandwich obsession..but that’s for another conversation! So, we sat down for the spare three minutes and 45 seconds we now have, to find out how Carlie would advise you to pick your own, low impact pregnancy workout.
Austin: Hi Carlie, thanks for being a great mother to our child and also for agreeing to this chat.
Carlie: (eye rolls) Yes, let’s just maybe get on with it, shall we?
Austin: Yes, of course. Why should women still exercise during pregnancy?
Carlie: Pregnancy is an incredible journey, but it also comes with physical changes that require adjustments to your workout routine. Staying active during pregnancy has numerous benefits, including improved mood, better sleep, and reduced aches and pains. However, it’s important to choose exercises that are safe and low-impact to protect both you and your baby.
Here’s how to pick the right pregnancy-friendly workout:
1. Consult Your Healthcare Provider
Before starting or continuing any workout, always check with your doctor or midwife. Every pregnancy is different, and what works for one person may not be suitable for another. Your healthcare provider can guide you based on your fitness level, medical history, and any pregnancy-related conditions.
2. Prioritise Low-Impact Movements
Low-impact workouts are ideal during pregnancy because they minimise stress on your joints and reduce the risk of injury. Some of the best options include:
- Walking: A fantastic way to stay active without excessive strain. Why not try my new Walking Workout Programme.
- Prenatal Yoga or Pilates: Helps with flexibility, strength, and relaxation.
- Swimming or Water Aerobics: Supports your body weight, reduces swelling, and provides a great cardio workout.
- Strength Training with Light Weights or Resistance Bands: Helps maintain muscle tone while keeping movements controlled. Just make sure you keep to exercises that are low impact, so both feet stay on the floor.
Austin: Those sound great! But how can someone tell if a workout is right for them?
Carlie: That brings us to the next important point…
3. Listen to Your Body
Your energy levels and comfort will fluctuate throughout pregnancy. Pay attention to how your body feels and make modifications as needed. If you experience dizziness, shortness of breath, pain, or discomfort, stop and rest. The goal is to move in a way that feels good and supports your well-being.
Austin: So, what about core workouts? Should they be avoided?
Carlie: Not necessarily! It’s just about being mindful…
4. Focus on Core and Pelvic Floor Health
A strong core and pelvic floor can help with posture, reduce back pain, and prepare your body for labor and postpartum recovery. Safe core exercises include:
- Pelvic Tilts
- Seated Breathing Exercises
- Modified Side Planks
Avoid traditional crunches or exercises that put excessive pressure on your abdomen.
Austin: Got it. And what about hydration?
5. Stay Hydrated and Avoid Overheating
Hydration is key during pregnancy workouts. Drink plenty of water before, during, and after exercise. Wear breathable, moisture-wicking clothing and avoid exercising in hot or humid conditions.
6. Adjust Your Routine as Pregnancy Progresses
As your pregnancy progresses, you may need to modify movements to accommodate your growing belly and changing center of gravity. Avoid exercises that require lying flat on your back after the first trimester and opt for seated or side-lying positions instead.
7. Find a Supportive Community
Joining prenatal classes or following an expert-led programme designed for pregnancy can provide motivation, accountability, and reassurance that you’re doing the right exercises for your body.
- Check out Sam Webster’s Prenatal Pilates.
8. Enjoy the Process
Pregnancy workouts aren’t about pushing yourself to new limits—they’re about maintaining strength, mobility, and overall well-being. Choose activities that make you feel good and help you stay connected to your body throughout this special time.
Austin: That’s some great advice! Any final thoughts?
Carlie: Just remember—every pregnancy is different, so do what works best for you. If you fancy a cheese and salad cream sandwich, just go for it!
Still looking for more helpful information regarding pregnancy then why not have a look at this article? We sat down with Midwife, Claire Wilson to answer some of your common questions and concerns. Advice From A Midwife