Hello 2026! Now come on, get up and get at it…

Let’s commit to getting Birmingham fitter and feeling better than ever before. Totally appreciate we all have super busy schedules so any advice on helping maximise results with minimal time commitment is always most welcome. Well, read on my friend…

POWER OF THE INTERVAL

Improve your aerobic performance with a 30-minute programme – unlock the power of the interval! Alternating short bursts (about 30 seconds) of intense activity with longer intervals (about one to two minutes) of less intense activity is an extremely efficient way of fitting exercise into a busy schedule.
It works with running, on the bike or on a cross-trainer so pick a favourite or mix and match to keep it fresh. Whichever flavour appeals just try the following 30-minute routine, twice a week to really notice some cardiovascular improvements:
Five minutes warm up + 10 x (1min 30secs slow + 30secs fast) + five-minute cool-down
NB. Tailor to your current fitness level (don’t go too hard too soon). As a general rule, consider fast pace to be above 90 per cent of your maximum effort.

SWEET CIRCUIT

You can create your own circuit of different exercises. Think 20 seconds on 20 seconds off each exercise or activity. Very importantly, remember to warm up before starting. Medicine ball throws, skipping, hopping and box jumps can be really rewarding but other personal favourites include:

JUMPING JACKS – Make sure you clap at the top and slap your thighs at the bottom to ensure a full range of motion.
T-ROTATIONS – While in the press-up position, reach under your body as far as you can then up to the sky looking at the hand at the top.
SPRINTERS – Staying in the press-up position, bring one knee to the opposite elbow then change, building up the pace to a ‘sprint’, twisting at your hips and doing your best to touch each elbow.
BURPEES – Bring your knees to your elbows and bum to your heels before driving up to the sky. Straightening your body in the air, as soon as your feet touch the ground, allow gravity to pull your bum back to your heels then shoot your feet back out engaging your core while landing in a strong press-up position.
PRESS UPS – Just remember to keep your core engaged the whole time, make sure your hands are not in front of the shoulders.

COUPLE UP

By prioritising just two things you really want to improve, you can focus two-thirds of your exercise time in specific areas, meaning you’re more likely to see a higher proportion of progress.
Pick out just two exercises for the two body parts you want to improve and perform five sets of 10 repetitions of each of the exercises.

EXPERT TOP TIPS

To help keep you on track, we asked each of the top trainers at Edgbaston Priory Club for a special motivating tip.

Ellie Pardy – Plan
Take some time to map out your week, setting aside dedicated moments for your workouts so you can move your body, stay consistent and make space for your well-being.

Gurj Singh Johal – Consistency
Plan your activities and be as consistent as possible. If you veer off from your plan or weekly routine, just continue from where you left off, try not to put pressure on yourself and feel guilty for missing a session!

Laura Espie – Time
Little and often, don’t make yourself feel overwhelmed with trying to fit hours of exercise in. If you only have 20 minutes, go for it. Anything is better than nothing!

Alex Bird – Get out in the daylight
In the winter months it can be hard to find time to be outside due to darker mornings and evenings so make time after breakfast or around lunchtime for walks, runs or cycles to keep your mind fresh, lift your mood and boost your energy. It will also help regulate your sleeping patterns.

Lisa Reading – Start at your level
If you are new to fitness, start with a basic plan so as to not overwhelm yourself with the latest trends and complicated routines. A simple mobility routine is the best place to start before you begin any resistance/weights exercises.

Israar Habib – Start now
The right time will always be tomorrow, starting today is better than not starting at all.