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What does it really take to get in shape? Some experts are claiming all you need is one minute.

CBS2 reporter and workout devotee Alice Gainer put the 60-second regimen to the test.

The one all-out, high-intensity minute includes jumping lunges, burpees, and standing jumps with knees up, each for 20 seconds. It might not sound like a lot exercise-wise, but a new study suggests this type of brief workout may really be the new key to fitness.

So, is it as easy as walking into a room and performing the exercise for a minute and calling it a day?

“You always want to do a warm-up. You wanna do a cool-down. No one is suggesting you should only do one minute of workout every day,” Ben Wegman of the Fhitting Room said.

But new information revealed that one intense minute within a 10-minute program could yield the same results as 45 minutes of moderate effort in terms of aerobic fitness and other physical benefits.

Gainer gave the minute workout her best shot and it got her wondering — what are the benefits of doing it?

“Essentially the harder that you work in these short bursts of activity, the more oxygen you’re going to consume throughout the day. That means you’re going to burn calories throughout the day as well,” Wegman said.

Other experts caution not to get too excited at the prospect.

“Somebody that really thinks they’re going to do one minute, and all of a sudden change the shape of their body and be a new a person, it’s not going to happen. I wish it did,” exercise psychologist Scott Weiss said.

In spite of the intensity of the brief workout, Weiss is not convinced that 60 seconds are what you need for total fitness.

“I don’t think it’s going to push people over plateaus that they necessarily need to break. It’s not going to retrain new parts off the body,” he said.

However, Dr. Weiss and Wegman do agree on one thing: it’s best to just get moving.

“I think it’s about preference. Honestly, I think it’s about do I have the time in my day and what am I looking to achieve?” Wegman said. “That’s an all-out minute.”

Experts add that you can create intervals in almost any workout or situation like walking up stairs, taking two at a time, pushing a stroller, or going at full speed for a block. They warn not to go all out if it’s something you haven’t done before. Work hard, but within what’s comfortable for you.

People

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Beyonce baby bump Credit: Beyonce.com

Working out during pregnancy (with your doctor’s okay!) can have a number of health benefits, from decreased risk of gestational diabetes to less lower back pain.

If you want to stay active while pregnant, shape up like a celebrity mom-to-be with this pregnancy workout created by The Fhitting Room’s Amanda Butler, inspired by expecting moms Beyoncé and Amal Clooney.

“Pregnancy is such a beautiful and delicate time in a woman’s life,” says Butler, who has has taught Baywatch star Alexandra Daddario at one of her HIIT classes. “It’s important to listen to your body and make (or start making) healthy choices for you and your baby. Working out (once cleared by your doctor) is a great healthy choice to make during your pregnancy.”

“Working out during your pregnancy helps reduce backaches, bloating and swelling, increases your energy, and improves not only your mood, but your posture as well,” she continues. “I am currently 21 weeks and feeling healthy and strong. Working out has definitely attributed to this, and I am happy to share with you this quick workout that you can do anywhere!”

Here are five of Butler’s favorite moves:

plank-up

Plank Ups:

Start in a high plank position, shoulders stacked right over wrists. Lower your right elbow to the floor, and then the left. Then press your right hand into the floor, and then the left pushing yourself back up into the high plank position. Repeat on the other side, leading with the left arm. Make sure to squeeze your glutes, legs and core so your hips do not sway side to side. To modify you can drop to your knees.

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Push Ups:

Start in a high plank position, lower your chest towards the floor as you bend your elbows back at a 90 degree angle. Your hands should be in the same line as your chest.  If you can, tap your chest to the floor and then press back up to the high plank position. To modify drop down to your knees, but still maintain a flat back throughout the movement. Repeat.

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Squat Thrusts:

From a standing position, squat down placing hands on the floor. Jump back into a plank position, jump your feet back in (in a wide stance — feet outside your hands) and then stand up. Repeat.

step-up

Step Ups:

Step up onto a box or bench. Step with your right foot and then your left. Step down to the ground with your right foot and then your left. Repeat on the other side, leading with the left leg. Throughout the movement, drive your weight through your heel to step up. To modify just lower the height of the step.

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Sumo Squats:

Stand with feet wider than your hips and your toes turned slightly out. Lower your hips down into a squat keeping your weight back in your heels. Try to get hips even with your knees and then stand back up. Repeat.

Perform each of the moves for 30 seconds, taking a 15 seconds rest in between (or longer if you need). Repeat the circuit three to five times depending on your level and how you are feeling.

Harper’s Bazaar

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You don’t have to be a fitness pro to workout with a kettlebell 💪 Plus, see how to lose 5 pounds fast here: http://bit.ly/2gOvxpB

NBC Today

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ASKMEN

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We know, your social feed is full of gym selfies. It’s stuffed with sport bra-clad women in locker rooms all over, flexing their biceps and their hashtags so that the world knows a workout happened. And then there are the ladies that really get after it.

For sure, they are crush-worthy and beautiful but they also have rock solid abs and some have training routines that rival full-time athletes. These bodies aren’t all genetics. They have taken hours and hours of crafting and sculpting and employing careful eating habits. The models on this list aren’t just training to look better in front of the camera. They are chiseling a versatile frame capable to taking no any task — and looking damn good while doing it.

Most of these women are more than models, they are inspiring thousands of people to get sweaty — to build a better version of their body. If this doesn’t inspire you to get yourself to the gym today, it’s probably because you’re too busy drooling at the pictures.

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You can catch Amanda Butler on the latest cover of Runner’s World magazine or on the cover of the April edition of Women’s Health. The former dancer and now Puma ambassador, is a certified personal trainer, leading HIIT sessions at NYC’s Fhitting Room while running and hitting the weights on her own time. In 2015, while she was up for NYC’s Hottest Fitness Trainer, she told Racked.com that her favorite cheat meal is a burger and truffle fries, washed down with a cold beer.

Beer + abs. Our kinda girl.

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A reconstructive hip surgery ultimately led Christina Aguiar to pursue a life guided by sweat. The fitness model, NYC-based trainer and founder of Athaya Fitness studied dance for most of her life but now her expertise and training sessions range from kettlebell programming to pilates, strength training, gymnastics, rock climbing and yoga.

ELLE MAGAZINE

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We are LIVE from The Fhitting Room Flatiron, where trainer Jess Sims will demonstrate a 20-minute high intensity workout. Ask your questions below!

Bloomberg Pursuits

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The gyms of New York City—one of the most fitness-obsessed cities in the world—are packed with sporadic exercisers who, at this very moment, are trying desperately to stick to a New Year’s resolution.

Forget those people.

We want to talk about the people whose gym is their lifestyle. The ones who go four, five, and six times a week to the same class, handing over their well-being entirely to one gym and giving it all their energy and passion. You know how nuts your CrossFit friends are? These people are that way about boxing, cardio pilates, interval workouts, and more. Their gyms are communities, led by inspiring and innovative fitness gurus who are beloved as though they were religious leaders.

Is this healthy? Physically, yes. And come summer, when you have to put on a bathing suit, what else matters, really? Here are the eight hottest cult gyms in New York City right now.

Fhitting Room

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Eric Salvador teaching a Fhitting Room class. Photographer: Cait Oppermann/Blooomberg

At the Fhitting Room, the classes focus on high-intensity movements such as squatting, lifting, and jumping. Class size is small, up to 24 participants per class, and each class provides a total body workout. It begins with a warm-up to get your muscles moving, and then the instructor will move into strength training or a circuit. For the 20-minute circuits, participants are divided into groups of four to six people, who travel through up through 20 stations working out for one minute and then resting for one minute. Exercises include kettle bell swings, dumb bell moves, burpees, box jumps, spurts on the rowing machine, and so on. The class will then conclude with its signature FHIX session, a combination cardio and weights workout.

Advice from instructor Eric Salvador:

How often do most clients go?
“Depending on how active someone was prior to coming to the Fhitting Room, most will see results after two to three workouts per week. On average, clients come two times weekly, but many of our loyalists come three or four times weekly, and some come daily, with a regular recovery day once a week.”

What’s your favorite workout on the road?
“We recently launched a new section on our website called GoFHIX Workouts. These quick and efficient workouts are bodyweight only, so they can be done anywhere, any time. A new workout is added each Wednesday.”

Do you have a favorite success story?
“I find our expecting moms to be really inspiring. We regularly have prenatal clients attend classes throughout their pregnancies, and many have attributed staying active throughout as a huge contributor to their health and happiness. We recently covered a FHIT couple who is expecting their first child on our blog.”

Price: $38 a class
Info: 201 E. 67th Street, 5th fl, 646 869-1840; fhittingroom.com
31 W. 19th Street; 646 850-0469

WELL + GOOD

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For some people, the gym is their special place, where navigating the machines, the weights, even the attached TV sets is second nature. But if you’re a boutique fitness class junkie—where a workout means being told what equipment to grab, how many sets to do, and even which motivational mantra to repeat to yourself when you’re this close to quitting—shifting your push-ups and curls to a gym setting can be tricky (read: intimidating).

“Everyone is at the gym for their own purpose, and they’re not judging you,” promises Melody Scharff, a FHITpro trainer at HIIT studio The Fhitting Room who has spent her fair share of time amongst ellipticals and racks. “It’s best to just go in with a workout plan so you know what you’re there to accomplish.”

Scharff points out that if you’re a regular boutique fitness-goer, you’ve probably picked up on some movements or sequences you can string together for a functional workout. In other words, no need to just play it safe and use stationary machines—the gym is where you can truly put those skills to use.

Ready to make use of that gym membership—and do more than just hit up the steam room? The interval-loving trainer put together a challenging, 50-minute HIIT workout you can do at your local health club for that boutique flavor, no waiver form (or towel rental fees!) necessary.

Keep reading for a full-body workout that even the biggest boutique fitness junkie can do at the gym.

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The warmup

100 high knees
75 mountain climbers
50 jumping jacks
25 air squats
Repeat for a total of 2 rounds

Time: ~7 minutes

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TRX or jungle gym strap circuit

10 pistol squats (right)
10 pistol squats (left)
10 hip bridges
10 “I”s to overhead squat
Repeat for a total of 3 rounds

Time: ~10 minutes

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Dumbbell circuit 1

10 push-ups (level 1 is no weights; level 2 is two dumbbells, suitcase style)
10 alternating renegade rows (single count—5 per side)
10 curl to press
5 manmakers
Repeat for a total of 3 rounds

Time: ~10 minutes

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Dumbbell circuit two

10 lateral lunge (right) (level 1 is no weight; level two is single dumbbell at chest; level 3 is two dumbbells, suitcase style)
10 lateral lunge (left)
10 single leg deadlift (right) (level 1 is no weight; level 2 is holding single dumbbell in opposite arm as standing leg)
10 single leg deadlift (left)
10 weighted squats (level 1 is no weight; level 2 is a single dumbbell at chest; level 3 is two racked dumbbells)
Repeat for a total of 3 rounds

Time: ~10 minutes

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Medicine ball work

10 medicine ball squat thrust with overhead press
10 medicine ball slams
20 skaters with medicine ball (single count—10 per side; level 1 is no weight; level 2 is holding medicine ball)
Repeat for a total of 3 rounds

Time: ~6 minutes

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Cardio blast

1,000 meter row
Complete 10 pike-ups on the rower after every 250 meters rowed.
Time: ~7 minutes

Wall Street Journal

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Katie Tuttle is already panting and muttering “Oh my God” when the toughest part of an advanced class at New York fitness studio The Fhitting Room begins.

As AC/DC’s “Highway to Hell” blares, Ms. Tuttle goes all-out for a 4½-minute sequence: pedaling a high-resistance stationary bike, jumping on a rowing machine, then dropping to the floor 20 times in a squat/push-up move called a burpee. At the end, she’s wheezing and says, smiling, that she feels like she’s going to black out.

“I like to seek out the most challenging classes in the city,” says Ms. Tuttle, a 30-year-old human-resources employee at a bank who does everything from yoga to CrossFit. “This is the gold standard.”

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Veterans of the continuing boutique-fitness boom are more likely than traditional gym members to exercise at multiple facilities and to bolt when they’re bored. To keep even the most sculpted fanatics coming back, boutiques are creating a tier of extra-hard classes. Some are invitation-only or even a secret.

For The Fhitting Room’s advanced class, FHIXtreme, aspiring attendees must be approved by instructors, who sometimes elevate standouts from the studio’s regular classes. Head instructor Eric Salvador compares the process to college football recruiting.

“They feel shocked and very flattered, and then they’re like, ‘I’m not ready,’ and I’m like, ‘Yes you are,’ ” he says.

Mr. Salvador charts the weights each member uses in class, along with finishing times for workout segments, and posts them to a private Facebook page so members can track progress. Ms. Tuttle and two other participants share taxis to the 6 a.m. class and bond over their mutual agony.

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Steven Leung, a 28-year-old doctor in New York, says he was “sore pretty much for an entire week” after his first workout more than a year ago at Tone House, a turf-floored sports-training studio known for its intensity.

Since then, Mr. Leung has become a “super-user,” working out four or more times a week, says Elvira Yambot, Tone House chief operating officer.

She says Mr. Leung is a candidate for a “very underground” workout that Tone House holds a few times a year. It isn’t on the schedule. Selected members—“the 2%”—are summoned by phone or in person, and invitations are based solely on physical capacity, she says. Throughout the year, studio members murmur about the class, which Ms. Yambot declined to name.

“We do a good job of laughing it off and almost not selling it—‘You don’t want to know about that,’ ” she says of the workout, which she describes only as “not pleasant.”

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“But when you say things like that, it’s like reverse psychology. The more you tell someone they shouldn’t want to do it, that piques their interest.”

About 90% of visitors to the Cincinnati fitness boutique It’s Working Out are regulars, says owner Kristen McAuliffe. So she aims to design workouts that “keep their bodies guessing.”

One focus of her classes is TRX suspension trainers, straps attached to the ceiling or wall and used for body-weight exercises. Every couple of months, Ms. McAuliffe offers a class that extends each repetition from the typical two seconds to 12 seconds.

These Super Slow TRX classes are “searing and intense,” says Jeff Goodman, a 57-year-old family law attorney who visits It’s Working Out four to five times a week. He says he performs deep breathing and tries to get into a meditative state to cope with the pain.

During brief rests between sets, class members exchange looks, Mr. Goodman says. “You can tell people are thinking, ‘How long can this go on?’ ” But by getting through it, class members “develop a great sense of camaraderie,” he says.

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Jason Walsh, founder and CEO of Rise Nation in West Hollywood, Calif., revs up the pace to challenge especially fit members of his classes, which feature climbing machines called VersaClimbers. The one-year-old studio already was known for its demanding workouts when he added a class ominously called “Level 3: Extreme” this summer.

“You see people’s faces, eyes wide, just go ‘Oh my God. This is so much harder,’ ” Mr. Walsh says. “They tend to stop more and catch their breath.”

The studio doesn’t yet have a Level 4 class, he says. “But I wouldn’t rule it out.”

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SHAPE

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This workout merges cardio with core work so you can double up on your effort and get done in half the time.

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When you think cardio, you might think running outside, hopping on a spin bike, or taking a HIIT class—anything that gets you sweaty and elevates your heart rate, right? In fact, you’re probably hopping right off that StairMaster and heading straight to the mat for some crunches or planks to get in your “full-body workout.” (Stop wasting your time with inefficient workouts—boost your cardiovascular fitness and burn fat at the same time with this 30-Day Cardio HIIT Challenge.)

Stop right there because you could be doing moves that work double-duty instead, saving you time in the gym and getting you to the results you’re looking for faster. Dara Theodore, instructor at The Fhitting Room in New York City, created this circuit-based workout to make your routine more efficient. Here, you’ll find core exercises that will build strength in your middle while also boosting your heart rate for a cardio push—all in one seamless, easy-to-follow workout. (Discover more core moves like these abs exercises that will help you crush your next spin class.)

How it works: Perform each move in each the circuit for 45 seconds followed by 15 seconds of rest before repeating the circuit once more. Move on to the following circuit and perform each move in the circuit for 45 seconds followed by 15 seconds of rest; repeat, and so on. Once you’ve completed the last round of the second exercise in the final circuit (circuit 4), you’ll complete 1 minute of burpees for a final burst of work.

What you’ll need: Set of 5- to 8-pound dumbbells

Circuit 1

Squat to Alternating Knee Drive
A. Stand with feet slightly wider than hip-width apart. Sit back into heels to perform a squat, keeping hands up by your face.
B. Push through heels and come to standing, bringing right knee up to chest and tapping palms on knee. Bring foot back to floor and repeat squat with knee drive on left side. Continue movement pattern, alternating knees each rep.
Perform exercise for 45 seconds, followed by 15 seconds of rest.

Alternating Dumbbell Row to T-Plank
A. Begin in plank position, grasping 5- to 8-pound dumbbells (one in each hand), feet slightly wider than hip-width apart.
B. Lift right hand, extending bent elbow directly behind you, making sure to keep arm snug to torso.
C. Twist open to the right, allowing feet to twist along with you, bringing right arm straight and directly up.
D. Reverse the movement, returning right dumbbell to floor before repeating row and side T-plank on left side.
Perform exercise for 45 seconds, followed by 15 seconds of rest.

REPEAT CIRCUIT 1

Circuit 2

Alternating Lunge With Dumbbell Wood Chop
A. Stand holding the ends of one 5- to 8-pound dumbbell in both hands near chest.
B. Perform a reverse lunge on the right side, bringing right leg behind you, bending both legs at a 90-degree angle.
C. At the same time, twist to the left, bringing dumbbell to left side, hovering near floor. Push through left heel to return to standing. Repeat movement, lunging with the left foot and twisting to the right. Continue movement pattern, alternating legs each rep.
Perform exercise for 45 seconds, followed by 15 seconds of rest.

Squat Thrust to Arm Raise
A. From standing, quickly bend at the waist to place both hands on the floor in front of you and jump both feet directly back, coming into plank position. Quickly hop legs back toward outside of hands.
B. Immediately release hands from floor, bringing straight arms up directly next to ears. Repeat.
Perform exercise for 45 seconds, followed by 15 seconds of rest.

REPEAT CIRCUIT 2

Circuit 3

Dumbbell Skier Swing
A. Stand with a 5- to 8-pound dumbbell in each hand, feet hip-width apart, and arms by your sides.
B. Keeping arms straight, swing dumbbells back, hinging at the hips, bending knees slightly. In one swift movement, come back to standing and swing straight arms forward to chin height. Repeat.
Perform exercise for 45 seconds, followed by 15 seconds of rest.

Tuck-Up With Twist
A. Lie on floor with straight legs extended and together in front of you; arms straight and extended behind your head, palms together. Lift head, neck, and chest to hover off ground, left feet to hover off ground as well.
B. Quickly sit up, bringing arms up and forward, twisting to the left and driving bent knees toward chest. Return to lying-hover position before repeating movement twisting to the right. Continue movement pattern, alternating sides each rep.
Perform exercise for 45 seconds, followed by 15 seconds of rest.

REPEAT CIRCUIT 3

Circuit 4

Front Kick to Lateral Lunge
A. Stand holding the ends of one 5- to 8-pound dumbbell in both hands near chest.
B. Balance on left leg as you lift and kick right leg directly in front of you.
C. Without dropping right leg to the floor, shift weight to right and bring right foot to floor, coming into a right side lunge. Dumbbell stays by your chest throughout movement. Repeat. Change sides, lifting, kicking, and lunging with left leg on second set of this exercise.
Perform exercise for 45 seconds, followed by 15 seconds of rest.

Scissor Kick
A. Begin in hollow hold position—lying on back with head, neck, and shoulder lifted off floor and legs stretched long, feet hovering.
B. Lift arms straight up and hold them behind your head by ears while alternating right foot over left and vise versa. Continue this movement without dropping feet or head.
Perform exercise for 45 seconds, followed by 15 seconds of rest.

REPEAT CIRCUIT 4

Final Burst

Burpee
A. From standing, quickly bend at the waist to place both hands on the floor in front of you and jump both feet directly back, dropping chest to the floor.
B. Immediately jump feet forward to outside of hands, come to standing, and jump up, raising arms to the sky. Repeat.
Perform exercise for 1 minute at high intensity.

WELL + GOOD

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We’re on a mission to recognize the fitness instructors who don’t just look great on Instagram—but actually inspire us to be better. So together with Reebok, we asked you to nominate trainers for the first-ever America’s Most Inspiring Trainer title. After nearly 5,000 entries, we’ve narrowed down the pool to 12 amazing finalists—and now it’s time for you to choose a winner! Learn more about Dennys Lozada below, and cast your vote by December 23. 

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Dennys Lozada, New York, NY

Trainer at The Fhitting Room

His Mantra

“Stand up and finish what you started.”

His Power Jam

“Last Breath” – Future

His Story

Dennys Lozada knows what it means to rise to a challenge—the three-time cancer survivor has been handed more than his fair share. “My biological parents left me at age 11,” he says. “I grew up in the system and was fortunate enough to get my act together.”

Lozada took to sports early on, going on to play college football and become a two-time Golden Gloves boxing champ. Today though, his biggest wins are his clients’ successes.

“While boxing professionally, I realized I wanted a larger purpose in life,” he says. “I wanted to know that when my time on earth was done that I made a difference in people’s lives and made a positive impact.”

His Most Inspiring Memory as a Trainer

When Lozada was recovering from his third bout of cancer last fall, a client currently battling cancer walked through the doors of his class. They quickly bonded.

“Seeing her push herself and not want special treatment would get me so emotional,” he recalls. “She was battling this disease by doing whatever it took to regain her strength physically and mentally—not just for herself but her family. I was honored that she felt me so trustworthy to take my classes. She’s my hero.”

His Inspiring Mission

“I want to leave a positive impression on every client that takes my class or that I train privately one-on-one,” Lozada says. “I believe in constantly learning and then using my knowledge to help as many others as possible accomplish whatever they are seeking through fitness.”

The winner of America’s Most Inspiring Trainer will score an exclusive one-year contract with Reebok and major coverage on Well+Good. Cast your vote now!