Workout

5 Spotify Playlists For High-Intensity Workout Sessions

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5 Spotify Playlists For High-Intensity Workout

If you’re planning a high-intensity workout session, you need to be prepared. Water? Check. Comfortable workout clothes? Check. Motivation? Double check. It sounds like you’re good to go, but there’s one final piece of the puzzle that can ensure your workout is as beneficial as it can be: the perfect Spotify playlist.


For many of us, music is an essential component to the perfect workout session. For an intense workout, you need music that encourages you to keep going as you work through your paces – and we think we’ve found five playlists that are more than up to the task…

‘Energetic Run’

For runners with a need for speed, look no further than Energetic Run to keep you focused. All the tracks on this playlist are over 160-165 beats per minute (BPM), so striving to keep pace will push your workout to the next level. While not necessarily packed with the most recognizable of songs, Energetic Run will soon become an old favorite for your running and sprinting workout sessions.

‘Throwback Workout’

If you’re looking for a trip down memory lane as you work out, then Throwback Workout is the perfect playlist choice for you. Classic favorites such as Gold Digger, Yeah! and In Da Club make up a retro playlist that is more than capable of keeping you feeling good during your thoroughly modern high-intensity workout.

‘NTC: High Intensity Training Tracks’

Created by NikeWomen, this playlist is an eclectic mix of artists that you wouldn’t always imagine being placed together – but somehow, it works. Generally upbeat and featuring an inspirational tone that thankfully steers clear of becoming too sickly-sweet, High-Intensity Training Tracks is a great choice if you’re looking for variety from a workout playlist.

‘Beast Mode’

In modern fitness, the term “high intensity” doesn’t just mean fitness: it also applies to strength training, a form of exercise that has exploded in popularity over recent years due to its plethora of benefits. If you’re a fan of strength training, then look no further than Beast Mode when seeking to enhance your workouts. The songs have been selected specifically to appeal to your tough, beastly side, and should help to encourage you to just one more rep – multiple times over. There’s plenty to love on this playlist, with modern options from the likes of Drake and Nicki Minaj combining with old favorites such as Still D.R.E. to create the perfect high-intensity strength training session.

HIIT Workout Playlist

High-intensity intermittent training – most commonly abbreviated to HIIT – is very much the workout of the moment, and if you’re tempted to give it a try, this playlist is a great choice. Due to the nature of HIIT, playlists in this category tend to be short, and this option is no different – it features just 13 songs, less than half the total on the other playlists mentioned above. However, HIIT workouts are all about getting the best results in the shortest possible time, and the HIIT Workout Playlist is more than capable of fulfilling that requirement. With favorites from the likes of Rihanna and Madonna to keep you company, your HIIT workout will be effortlessly enhanced thanks to the careful selection of songs.

In conclusion

With one – or more! – of these playlists to keep you company during your high-intensity work, you’ll see results sooner rather than later, and you’ll have a good time getting there. Enjoy!

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5 Exercises to Help You Carve out 6-Pack Abs

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5 Exercises to Carve out 6-Pack Abs

Summer is already in full swing thanks to the fantastic weather, and it’s almost time to get out on the beach and enjoy showing off your summer body. However, you might feel like your body isn’t at its peak yet, but it’s still not too late to grind through some reps and carve out those 6-pack abs that you’ve been working towards.


In this article, we’ll be giving you five brilliant exercises that will help you speed up the process and carve out those 6-pack abs before you hit the beach.

Toe-Toucher

A simple no-equipment exercise that you can do virtually anywhere with a mat. It targets your upper and lowers abs together, making it versatile as well as being easy to perform. Simply sit on the floor with your legs out in front of you. Have your hands holding onto the sides for support. Bring your legs up as far as possible while also bringing your torso towards your legs. Hold this position for a few seconds, then return to the start and repeat it.

Bicycle Crunches

Bicycle crunches are an excellent move to target the obliques. The side-to-side twisting motion activates the rectus abdominis and also helps to work those love handles. Simply lay on your back on the floor. Extend your legs and bend your arms with your hands by your ears. Contract your core and raise your upper body off the floor, twisting to the side as you do it. Next, bring your opposite leg up during the twist so your knee touches your elbow. Once they’re close to touching, pause for a moment then lower your leg. As you do this, repeat the same movement on the other side of your body.

Exercise Ball Knee Tuck

This simple move requires an exercise ball and targets the obliques, triceps, chest, and shoulders. Position yourself prone with legs extended, balancing your forefoot on your exercise ball. Your hands should be under your shoulders, elbows straight. Once balanced, contract your abs and bring your knees to your chest, rolling on the ball. Pause when contracted and then reverse your direction, rolling the ball out as you extend.

Mountain Climbers

Mountain climbing is a cardio exercise, but it can also target your abs if you focus on your core. It’s fantastic for calorie burning but also helps your upper body. Start in a plank position first, then pull your right knee towards your chest. As you do this, tighten your abs so you don’t break your plank. Switch to the other knee will simultaneously push your other leg back. Repeat this so that you’re in a “running” motion.

Hanging Knee Raises

Hanging knee raises are excellent for the lower abs and obliques. Get into a hanging position with an overhead bar, using a slightly wider grip than usual. Contract your abs and lift your knees up as high as you can. Remain as motionless as possible so that you aren’t swinging. Hold the position, then lower your knees to finish the rep.

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5 Ways to Stay in Shape while Traveling

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Stay in Shape while Traveling

Traveling can be fun, but it can also be a nuisance for anyone that’s trying to stay in good shape. You’re constantly moving from place to place, and it feels like you’re a million miles away from your local gym. It’s easy to use traveling as an excuse to not exercise, but you don’t have to do that when you can workout on the go.

Below, you’ll find some easy and practical ways you can stay in great shape while traveling:


Use The Hotel Gym
If you’re traveling on behalf of your company, then have a look to see if the hotel you’re booked into has a gym. If it does, then you’ve got no excuse to not workout. Use the hotel gym in the morning before you go out, or in the evening when you come back. All it takes is 30 minutes, and you’ll stay in shape.


Work Out In Your Hotel Room
Alternatively, if there’s no gym in your hotel, then don’t worry. Instead, you can use your hotel room to work out in. All you need is enough space to lie down in, and you can do various short ab circuits or HIIT workouts to keep in good nick.


Go For Runs
This is one of my favorite ways of staying in shape while traveling as it gives you an excuse to go out and about. Running is such a good thing to do if you’re looking to improve your fitness and lose some weight. Not only that, but you can really explore a new location by going for some long runs. Plot a route around some of the must-see locations in the place you’ve traveled to, and you can get fit while being a tourist at the same time!
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Bring Resistance Bands In Your Suitcase
When packing for your travels, make sure you include a few resistance bands in your luggage. These bands are amazing if you want to do some strength training workouts while you’re away. You can use them anywhere; a hotel room, a park, even out on the beach! They offer a really intense workout, with no other equipment needed. Definitely something to consider if you’re keen to tone up or ensure you don’t lose any of your muscle gains.


Try And Avoid Public Transport
The worst thing about traveling is that you spend a lot of time on public transport. You catch taxis everywhere, you use the local bus/train network, and it just generally means you sit around for long periods, doing nothing. If you want to stay in shape, then try and avoid public transports as much as possible. Walk wherever you need to go – or hire a bike! These days, lots of big cities have systems where you can hire a public bike to get around the city. Doing this will help you stay active and burn lots of additional calories.

There you have it; five practical ways you can stay in shape while traveling. All of these ideas are very easy to implement in your travel schedule. Whether you’re away for a weekend or a week, there’s no excuse for being lazy!

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