Plus, you don’t even have to walk for hours to reap the rewards. Research tells us that as little as ten minutes of daily walking can help to improve your heart health and cardiovascular fitness, too.

Expect to lift big weights, push your sets close to failure, and progress these exercises every time you step foot inside the gym. Want a more complete workout plan to follow to the letter?

Lucy Notarantonio is Newsweek's Senior Lifestyle and Trends Reporter, based in Birmingham, UK. Her focus is trending stories and human interest features ranging from health, pets and travel.

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Partly cloudy. Slight chance of a shower in the northwest, most likely this afternoon. Near zero chance of rain elsewhere. The chance of a thunderstorm during this afternoon and early evening. Winds ...

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BMJ Open Sport & Exercise Medicine accepts submissions of a range of article types, including original research, reviews and consensus statements. The Author Information section provides specific ...

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