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 weighted lunge with personal trainer Rob Smyth from F45 Training


How to do it: Holding the weight above your head, breathe in and step one foot forward into a lunge, ensuring your knee stays behind your toes. Lower your back knee to touch the ground. Breathe out and step back up. Repeat on the other leg.


Beginner: Complete 10 lunges on either side.
Experienced: Add 10kg weight plate and complete 10 lunges either side.



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