Much of what we thought we knew about fitness is turning out to be wrong. You should always stretch before exercising? Wrong! Sit-ups are good for you? Wrong!

In the ideal companion to her brilliant and bestselling The First 20 Minutes, Gretchen Reynolds identifies these common misconceptions and develops a health and fitness workout tailored to your own level of ability – and all based on the latest scientific discoveries.

Whether you have 2 minutes to spare, 10 minutes or 20 minutes, this ebook special will give you invaluable tips for optimising your fitness plan.

You will also find out how to exercise to benefit specific problem areas such as the shoulder, lower back and knees. And finally there are insider tips on hot topics such as when to eat before exercise, whether beetroot juice improves blood flow to the muscles, how running backwards can liven up your workout, and why unplugging your headset may help you enjoy exercise more.