Exercises/workouts

Tired of boring cardio? Explore creative at-home workouts that get your heart rate up, keep things interesting, and help you stay consistent with exercise.

Train for your first 5K without leaving the house. This beginner-friendly plan covers run-walk intervals, strength, recovery, and how Svetness trainers keep you on track.

Looking to build strong legs at home? Discover 10 expert-approved leg workouts you can do without a gym + tips on form, equipment, and progression.

Build strong, balanced arms with dumbbell tricep workouts at home. Learn effective exercises, form tips, and how personal trainers help you train smarter.

Mobility training improves joint health, posture, and movement. Learn why it matters, how trainers use it, and how to start mobility work at home.

Wondering whether to do cardio before or after leg day? Read our experts’ insights on structuring your workouts for the best results.

Build muscle and endurance with strength training at home. Discover the best calisthenics workouts for building muscle quickly.

Short on time but want real results? This 30-minute at-home cardio workout boosts your heart rate, burns calories, and fits into any busy schedule.

Ready to train for a 5K without leaving home? Learn how to build endurance, stay consistent, and follow a practical 5K training plan.

Walking backwards might look unusual, but it's gaining popularity for a reason. From improving balance to engaging forgotten muscles, this guide explores the benefits of backward walking, how to do it safely, and tips to make it part of your routine.

Dance workouts are making a major comeback, but why now? This blog breaks down the real reasons people are ditching the gym and finding joy, confidence, and results through rhythm instead.

Curious whether fasted cardio helps you burn more fat or see faster results? This in-depth guide breaks down the science, common myths, and explains how to incorporate it into a smart fitness strategy.

While summer is the best season, summer body blues can put a damper on your mood. Start training early and build confidence with our in-home personal training program.

Whether you’re recovering from an injury or just want to give your legs a rest, cardio workouts are still entirely possible to maintain. Don’t believe us? Check out these 5 trainer-approved cardio workouts without legs.

When it comes to strength training, you don’t always have to work harder to see results. On the contrary, training smarter and allowing sufficient time for rest may be exactly what you need to see visible changes.

Contrary to popular belief, you don’t need an expensive membership or fancy studio to do Pilates. In fact, you can achieve the same transformative effect by doing Pilates exercises from the comfort of your own home.

Contrary to popular belief, effective exercise shouldn’t leave you gasping for breath. If you’re looking for a practical yet lighter routine to boost endurance and lose weight, Zone 2 cardio is the perfect choice.

Leg day has garnered a brutal reputation for a reason, but the following trainer-approved tips are designed to help you recover with minimal soreness and downtime.

Are you getting bored with your treadmill or exercise bike? Why not give indoor rowing a try instead? Perfect for beginners and seasoned cardio enthusiasts alike, this form of exercise is guaranteed to refresh your routine.

Do you really need to walk 10,000 steps a day to lose weight? The real answer might shock you. Read on to find out.

Are you ready to discover the various benefits of strength training for women? This guide has all the information you need (and no, lifting will not make you bulkier).

Did you know that you can build a strong core without setting foot in a gym? If that sounds too good to be true, our comprehensive list of at-home ab exercises will certainly change your mind.

Belly fat can be challenging to lose, but that doesn’t mean you’re stuck with it for life. Discover the best workouts to lose belly fat and top tips from certified Svetness trainers.

One of the most common decisions people face regarding fitness is choosing between strength training and cardio. While both types of workouts offer notable benefits, each affects the body differently.

As our world continues to develop, our lives also become more complicated. While technological advancements have made some aspects easier, prevalent issues like the cost of living and multiple responsibilities make it increasingly difficult to focus on areas like health and wellness.

Pushing harder in the gym can lead to progress, but what happens after breaking up a sweat matters just as much.

Starting a fitness journey can feel overwhelming, especially if you are unsure where to begin.

If you’re looking to build strong, defined shoulders, going to the gym is not the necessity you may think it is. In fact, you can make serious progress at home with the right exercises and proper technique; no expensive machines or heavy weights needed.

Barre workouts have gained popularity for their unique blend of ballet-inspired movements, Pilates techniques, and strength training.

Strength training is a big part of physical fitness. It provides many benefits to people of all ages, including increased muscle strength, improved metabolism, and better overall health.

When life gets busy, finding time for a full workout can feel impossible. However, you don’t need hours at the gym to make progress toward your fitness goals. High-intensity interval Training (HIIT) is a viable gym alternative for people short on time, offering effective workouts that can be completed in just 10 minutes. If your goals include burning calories, building strength, or simply boosting your energy, a quick HIIT session at home can deliver your desired results.

Soccer is a beloved sport, boasting millions of players and fans worldwide. Whether you play on a professional level or view it as a favorite pastime, you’re probably aware of the sheer effort and practice it takes to develop and maintain proper skills.

Did you know that your back is one of the most important muscle groups in your body?

Pregnancy brings incredible changes to the body, and staying active can help manage these transitions. However, this period can often come with confusion, as many pregnant individuals feel unsure about which exercises are okay and which can be harmful.

No pain, no gain. Running your first 5K or marathon is an exciting challenge, but it’s also one that requires proper training, patience, and a strategic approach.

Extreme fitness challenges have taken social media by storm, and one of the most talked-about programs is the 75 Hard Challenge.

We can’t help you stay forever young, but we can help you feel your absolute best. That’s a promise.

How long should your workout be? 20 minutes? An hour? Just enough time to break a sweat, or should you go until your muscles beg for mercy?

Let’s be real—when it comes to fitness, one-size-fits-all just doesn’t work. Everyone has different goals, body types, and schedules, so a generic workout plan just isn’t going to cut it. That’s why Svetness personal trainers take a completely customized approach to fitness. Every workout is designed specifically for the client, ensuring that each session is not only effective but also engaging, challenging, and, most importantly, tailored to individual needs.

Can it really be as easy as just going for a walk?

Gone are the days when building muscle meant spending countless hours in a packed gym, waiting for your turn on the bench press. And we couldn’t be more pleased!

The fitness industry is booming, and personal training has become one of the most sought-after careers for individuals passionate about health and wellness.

2025 is set to be a big year for fitness, wellbeing and health. We’re making huge breakthroughs in science and technology, and our quest for a longer, healthier life has become more achievable than ever.

As more people embrace the convenience of working out from home, kettlebells have become the ultimate fitness tool. They’re compact, versatile, and offer a powerful way to combine strength training and cardiovascular fitness—all without taking up much space.

After an intense chest workout, your muscles might be sore and in dire need of stretching. A well-rounded stretching routine can be a great way to alleviate any residual soreness from your last workout and improve flexibility. Whether you’re an athlete, fitness enthusiast, or simply looking to improve your posture, incorporating chest-opening stretches into your routine can offer all sorts of benefits.

Calf growth is a touchy topic for many dedicated gymgoers. The calves are stubborn muscle groups that can be hard to grow, especially for some people. Some people even joke that when they work their calves, their biceps (or another muscle group) get bigger.

Aging is part of life. Unfortunately, it comes with various not-so-pleasant side effects, such as decreased muscle mass, reduced mobility, and a higher risk of various health conditions. Thankfully, exercise can help you combat these effects, helping you preserve your strength, mobility, flexibility, and health as you age.

It’s time to dive into the fundamental principles of exercise. While you’ll be working out with your personal trainer and collaborating on a customized program, these best practices and routines can be followed on the days when you’re working out on your own. This will help you stay consistent and make continuous progress. Understanding these principles will help you get the most out of your workouts and build a strong foundation for your fitness journey.