Qi-gong. A meditative Chinese exercise based on the principles of qi (pronounced ‘chee’), meaning internal energy, which involves slow, graceful movements and is similar to tai chi. Classes involve a combination of exercises, postures and breathing techniques which are perfect for de-stressing and as part of a wider exercise regime.
Rugby. Rugby boosts upper-body strength, with strong arms required for tackling and passing, and scrums building powerful calves, thighs and glutes (buttocks). Running around the pitch for 80 minutes provides an intense cardio workout benefiting the heart and lungs and burning fat.
Rowing. The ultimate full-body cardio exercise, rowing strengthens your heart and lungs and builds powerful arms and lats (upper back) while reducing body fat. Those with bad backs should be careful.
Running. Not to be confused with jogging. This is an excellent way to build the slow-twitch muscle fibers used for distance running, as well as burn calories while working the glutes, quads (front thigh), hamstrings (rear) and calves.
Spinning. A stationary spinning bike will tone your quads (front thigh), hamstrings (rear), calves and glutes. These gym-based machines give a moderate- to high-intensity cardio workout, so strengthens the heart and lungs, and helps shed excess weight.
Slide boards. Popular with devotees of ice-based sports, slide boarding is like ice-skating on the spot. Using an 8-10ft board with a slippery surface and non-stick base, it is extremely challenging and great for working the lower body, especially the glutes and adductors.