It's no surprise that over the past two years trends in exercise and fitness have adapted to our new ways of living and working. We've seen everything from the rise of online fitness to weighted hula-hoops, and this year will be no different.

While some trends tend to be short-lived fads, others stick around and are great to incorporate into your weekly workout routine. We've put together a few of our favourites to try in 2022 -

1. Micro Workouts
   Even though lots of people are now working from home or have a hybrid working set up, that doesn't mean there is necessarily more time in the day to squeeze a workout in. This year we expect short but effective workouts to rise in popularity - something you can do on your lunch break that's under an hour.
   
   High Intensity Interval Training (HIIT) is a great heart-pumping, sweaty, total body workout option that saves you time in the gym but also burns a huge amount of calories. Book your next HIIT class here: https://www.fitness4less.co.uk/classes/
   
   
2. Dance Cardio
   Fun, equipment-free workouts are in! Dance-based group fitness classes like Zumba and DanceFit focus on moving to the music with easy to learn choreography, so you don't need any dance experience. If you want to incorporate more aerobic exercise into your workout regime then dance is a great option - and it's not as monotonous as simply running on the treadmill!
   
   
3. Walking Workouts
   Walking is one of the most underrated forms of exercise but it's making a comeback. There has recently been a rise in the popularity of interval walking workouts such as the 12/3/30 treadmill workout and they work wonders for new gym joiners. You only need one piece of equipment and all you have to do is put one foot in front of the other!
   
   
4. Pedal Pushing
   Improve your blood flow, increase your stamina, and boost your mood! Indoor cycling climbed the popularity scale during lockdown and remains one of the best forms of resistance and cardio training out there. Spin classes are not only time-efficient but are also low-impact, so they're great for protecting your joints. Book a spot in your club's next Indoor Cycling class here.
   
   
5. Rest & Recovery
   Over the past two years, it has become increasingly important to give your body the rest it needs to avoid burnout, injury, and illness.
   
   Active recovery and regular rest days are equally as important as your cardio, strength, and resistance workouts. Not to mention, proper stretch sessions are key to helping avoid the negative effects of a sedentary lifestyle.
   
   So this year, we suggest factoring in at least 10-15 minutes after every workout to stretch your muscles and to listen to your body. More often than not, it will tell you when it needs a break.