London

Intermediate
Going solo
If you’re running, set yourself realistic targets . Just aim to finish rather than get a record-breaking time. What floors most people is setting targets too early, failing to meet them, then retreating altogether.

Curiosity is the key for gym-based activity. Try out new equipment. Don’t be afraid to ask what something does. Think about adding a class to your routine, too.

There are plenty of walks to keep your feet motivated. Time Out’s Saturday Walkers Club (www.walkingclub.org.uk) co-ordinates excursions from London linked to our two ‘Country Walks’ guides. Feature continues

Join a class
Chop and change between different classes that you like the sound of to stay stimulated. If you’ve been getting into tai chi, for example, think about adding a dance class like belly dancing (www.bellydancer.org.uk) for variety. The added benefit is that you exercise different muscle groups.

Ever popular, martial arts have been gaining ground with women in the past18 months; the Fitness First chain has found that across the UK on average women make up around 80 per cent of class attendance. Many gyms run martial arts classes, but check to ensure the coach has a teaching qualification. The Amateur Martial Association (www.amauk.co.uk) is a good place for information.

Get sporty
If you’ve been practising a sport like tennis or riding, think about throwing in some sessions of one-to-one tuition. If you like the activity, lessons with a coach will spur you on to take it further. The Lawn Tennis Association (020 7381 7000/www.lta.org.uk) has details of all London courts and clubs. It’s also a good way to get in touch with other players of a similar ability.

Less popular than in its 1980s heyday, squash still has its fans, and if you’re looking for a fast-paced and aggressive workout, this could be the one for you. England Squash (0161 231 4499/www.englandsquash.com).

This week’s challenge
1 Get between the sheets more – 30 minutes of hot passion burns on average 160 calories.

2 Walk or cycle to and from work at least twice. A 15-minute ride twice a day, five times a week, will burn almost a stone (11lbs) of fat a year.

3 Do three lots of cardiovascular exercises for at least 40 minutes a go. Running at a steady pace for 40 minutes will burn around 500 calories; cycling at a steady pace for the same amount of time will burn 200 calories and swimming breaststroke 300 calories (that’s equivalent to a pint of ale).