The Healthy Food Guide team believe that making small diet and lifestyle changes brings the best long-term gains. We look at the science behind the headlines and promote a balanced way of eating.

Learn how to do a hip thrust with personal trainer Rob Smyth from F45 Training


How to do it: Driving from the heels, breathe out and bring your hips up in line with your shoulders. At the top of the repetition squeeze your glutes for 2 seconds before slowly lowering to the ground.


Beginner: Complete 10 reps.

Experienced: Complete 20 reps.


*Weight-loss results will vary and are down to your individual circumstances and the amount of weight you have to lose.