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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.

Millennials are ditching big-box gyms and signing up for smaller boutique fitness classes that promise a toned body and a fun experience.

In an effort to learn more about this growing trend, CNBC tried out a variety of classes in New York City, including boxing at Rumble, high-intensity interval training at F45 Training and the Fhitting Room, yoga at Y-7, and balancing it all out at Pure Barre.

Most of these classes are occupied by millennial women

According to IHRSA, customers of fitness “studios” tend to be between 18 and 25 years old, while traditional fitness facility members skew higher, into the 35-54 age range.

 

The cost

Taking a class at Rumble — backed by celebrities Justin Bieber and “Rocky” himself, Sylvester Stallone — will set you back $34 per class.

A pack of 10 classes goes for $320.

At F45 Training and at the Fhitting Room the cost of 10 classes jumps to $350.

But these prices aren’t scaring millennials away.

“It is way more fun than a gym. … You have 45 minutes, you’re in and out, and I don’t have to worry if I did everything,” said fitness enthusiast Casey Cohen.

NYC model Talia Richman, who has 67,000 Instagram followers, says her image is her job, so these classes are worth the big bucks.

“Working out is part of my job. My job as a model is my image, my look, my body. Sure, these classes are really expensive. But I find it to be the most motivating for me to do classes. It is a lot harder to work out by yourself,” Richman said.

Data show that high prices aren’t hurting demand.

From 2012-2015, memberships in traditional fitness clubs grew by just 5 percent, while the smaller specialty studios jumped by over 70 percent, according to research from IHRSA.

A highly engaging environment

Dark lighting, blaring music, positive phrases shouted out by the instructors (like “keep your eye on the prize”) and the ability to socialize are appealing to fitness buffs who take specialized workout classes.

Rumble co-founder Noah Neiman explained why his studio offers much more than just punching a bag.

“It’s not just about burning calories, it’s about the experience. You can justify it [the cost] because this is your entertainment dollar and on top of that you’re getting a great workout,” Neiman said.

Experts say it’s this enticing combination of socializing and working out that has driven more young professionals to sign up for classes.

“Instead of going to get a drink, we now work out and do 100 burpees together,” said Cohen.

Social media has played a powerful role in driving engagement as well, offering a way for these fitness studios to build a community online.

Australia-based F45 training, which has about 800 studios around the world, focuses almost exclusively on online marketing for future growth.

“I don’t think people pay a lot of attention to billboards and TV and radio and things like that anymore as they do to social media — Facebook, Instagram — so that’s been our biggest tool for getting people in the door,” said Luke Catenacci, co-owner of F45 Training Flatiron.

“Social media is an important tool for us as far as building awareness,” said Kari Saitowitz, founder of Fhitting Room. “It’s such an easy way for our current clients who are ambassadors of our brand to share their experience with others.”

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But skeptics question whether the strong demand for these boutique classes can continue, arguing that the barrier to entry is relatively low plus millennials have a reputation for being fickle.

However, for now it seems to be working.

“Our retention rate for paying customers is extremely high — probably around 75-80 percent,” said Catenacci.

Saitowitz and Neiman said retention rates are high at their respective studios as well.

But competitors are popping up to meet this thirst for innovative workout regimes. Several millennials CNBC spoke to said Barry’s Bootcamp, Tone House, Peloton Interactive and FlyWheel, among others, are frequented. Rowing (yes, that’s right, like row your boat) has also been getting some buzz, with CityRowe in Union Square.

Fitness pros say sustainability, scale and building a niche brand will be the key challenges for these studios. These long-term risks are not just relevant to new entrants but even companies such as indoor cycling veteran SoulCycle, which was founded in 2006 and is still waiting to go public.

So, how would I, as the target audience of all these offerings, rate my experiences?

While the high price is annoying, the lively energetic atmosphere in these group classes is a great motivator, and makes me want to keep coming back — something many of us have struggled with at traditional gyms.

It may seem corny to some …

… but the team-oriented classes and motivational jargon used by the instructors does help when you’re trying to get through your last set of pushups.

Of the group, Rumble probably does the best at marketing to my demographic. Its long list of star clients and models certainly boosts its “coolness” factor.

But the best workout? Surprisingly, I liked them all. The Pure Barre class, which consists of a workout centered around a ballet barre, reminded me of my days in dance class. It may have lacked the intensity of circuit training, but I could definitely feel the burn afterward.

But everyone has their preferences, and we’re just seemingly at the beginning of this latest fitness craze.

So, for a while longer, you have your options. Just the way a millennial likes it.

Daily Burn

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The pull-up is the original badass move. Sure, there are plenty of ways to show off how strong you are, but the pull-up is unmatched. It demands back, shoulder, arm strength, not to mention a strong core, too. But if you finally want to learn how to nail one (or 10), you might be intimidated by the challenge. And we’re not going to lie to you: It takes work.

“You’re moving your whole bodyweight on your hands, which is something you typically don’t do. It’s like learning to walk,” says Mark Ribeiro, a certified personal trainer at the Fhitting Room in New York City. (You might know him from his turn on American Ninja Warrior.)

Rather than training pull-ups solo, we tapped Ribeiro to show us how to successfully advance to the real deal by working all the necessary muscles. Don’t get frustrated if you can’t do one clean (meaning you don’t use your knees to swing up) unassisted pull-up right away, Ribeiro says. It can take a few months, especially for someone who doesn’t do bodyweight exercises.

But the payoff is bragging rights. To help you get there, here are 10 exercises from Ribeiro that’ll take you from the ground up.

10 Moves to Master the Pull-Up

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1. Hollow Hold

This is where you practice the proper pull-up position, so you engage both your core and back and don’t make the mistake of pushing your hips forward when hanging.

How to: Lie on your back on the floor with your arms extended by your ears (a). Lift your legs off the ground and your arms overhead simultaneously to hold a hollow position (b).

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2. Hanging Hold

This pose helps you practice the bottom of the movement, as well as build grip strength. This eccentric phase of the pull-up is all about lowering down with control.

How to: Dead hang (relax shoulders and lats) from a bar (a). Pull your shoulders down and squeeze your lats into a reverse shrug (b).

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3. Bent-Over Row

Here, you’ll engage your lats and biceps to give you a full range of motion on the pull.

How to: Lunge your left foot forward, and your right foot behind you (a). Hold a dumbbell in your right hand with your left elbow resting on your knee (b). Pull the weight up to your chest, bending your elbow to 90 degrees (b). Maintain a tight core throughout the movement to stay stable (c).

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4. Hinged Row

Similar to a bent-over row, this move requires you to use two hands simultaneously, which is more accurate to a pull-up.

How to: Hold a dumbbell in each hand. Bend over slightly with your knees slightly bent and your back straight (a). Pull dumbbells into your chest and slowly release them back down (b).

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5. Deep Low Row

With this move, your bodyweight provides the resistance. You’ll learn how to engage your back while pulling. This will also improve grip strength to hold onto the bar throughout the exercise. Ribeiro uses TRX straps here, but if you can’t get a hold of a pair, use a bar on a squat rack.

How to: Hold two TRX handles with your palms faing in (or holding a bar with both hands). Lean back and walk feet forward so that your body is at a 45-degree angle with the floor (a). Engage your core to stabilize your spine, and pull your chest into your hands (b).

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6. Bridged Row

Engaging your biceps and lats, this is the next step up to getting accustomed to using your full bodyweight. Again, if needed, use a squat rack bar. Be sure to keep your back straight as you pull your body towards your hands.

How to: Position a block or step in front of the TRX straps . Sit down under the handles and grab them. Walk tour feet onto the block — you should be hovering horizontally over the floor (a). With arms in front of your chest, pull your body up to your hands (b).

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7. Lat Pull Down

Similar to the motion of a pull-up, this move engages your back. Keep your core tight as you pull the bands down to ensure you aren’t arching your back.

How to: Loop a resistance band around a bar overhead. Grip each side with one hand and sit on the floor. (a). Pull your hands down toward your chest and release the band slowly to extend your hands up overhead (b). Do a high number of reps (more than 15) to work your full range of motion (c).

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8. Assisted Pull-Up

You’re almost there! Loop a band around an overhead bar like in the lat pull down or use a pull-up machine.

How to: Holding onto the bar in that hollow position you practiced earlier, pull yourself up to bring your chin to the bar (a). Keep your legs together and engage your core to prevent arching your back (b). Think quantity here — performing sets of 10 reps.

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9. Negatives

This move focuses on the bottom portion of a pull-up and engages your back using your full bodyweight. If you can’t hold it at the top yet, that’s OK! it simply means you need more practice with the other moves on this list.

How to: Use a box to help you get up to an overhead bar. Start at the top with your chin to the bar (a). Hold for a second and then lower down with control (b). Yes, these are meant to be tough — so aim for sets of three to five reps.

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10. Push Press Negative

This move will help strengthen your back without having to do a pull motion.

How to: Grab a dumbbell in each hand and bring them up to your shoulders (a). Bend your knees and lift the weights over your head (b). Slowly lower yourself towards the ground (c). Perform sets of three to five reps — again thinking quality over quantity.

Men’s Health

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Hit Your Whole Body With This 12-Minute Workout The Next Time The Gym Is Swarming

Whether you’re struggling to find time to work out or you’re just looking for a new way to mix up your workouts, you’ll love our new video series, Busy Burner, in which the top trainers in the country deliver quick, effective workouts right to your phone via your social media feeds. (Search the #MHRecRoom hashtag on Facebook, Instagram, or Twitter and see for yourself!)But before you do that, check out the video above for a ferocious full-body workout you can do with a single kettlebell; best of all, the whole thing takes only 12 minutes. Fhitting Room instructor and Nike trainer Dennys Lozada stopped by the MH Rec Room to show us this one, swiftly obliterating any excuses even the busiest MH editors could come up with to not get their sweat on. (Having a fully loaded weight room in the office doesn’t help, either.)

This EMOM (every minute, on the minute) workout is made up of just four exercises, but you’ll complete the circuit three times. Here’s how it works: When the clock starts, you begin with the first exercise—a kettlebell cluster (Lozada demonstrates all the moves in the video above), performing all your reps as quickly as you can. Why does speed matter? Because the remainder of that minute is your rest; when the second minute starts, you go right into your second exercise—burpees. At the top of the third minute you’ll launch into kettlebell swings, followed by sit-ups in the fourth. That’s one round, and you’re going for three.

Get it? Got it? Good. Give this workout a shot and let us (@menshealthmag) and Lozada (@fftstrong) know how you did. Don’t forget to include the #MHRecRoom hashtag in your posts!

The New Potato

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Come September, we’ll all be feeling the push to commit to our health routines. We always have a hard time actually committing to workout routine, and no, going to the spa for a steam doesn’t count. Our theory? If you like your gym or studio, you’ll be more likely to go, which is why we’ve rounded up our NYC favorites here. Now is the perfect time to join; think of all the stress you can relieve with a spin class. Scroll through above for the ten gyms and studios with our favorite classes. Trust us, a little workout will do you good.

Greatist

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Whether or not you’re crushing HIIT workouts as often as you’re tossing back summer beers, stretching and self-myofascial release are critical for a well-operating body. Since most of our days are spent hunched over a computer and sad office lunches, stiff joins and tight muscles are part of the norm. That’s where mobility comes in.

“Mobility is something that will improve your overall fitness goals and daily activities,” says Daury Dross, lead instructor at the Fhitting Room in New York City. “I myself have three bulging discs in my back from a car accident and was told I could never do back-loaded squats. Incorporating exercises like these into my daily stretching routine changed that and made me feel great again.”

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Added bonus? Dynamic stretching amps up blood flow and can even help  power muscles for better performance. We tapped Dross for some unique moves that’ll reach those hard-to-hit (but always sore) muscles. Check them out to limber up.

1. Blackburn

Targets: Shoulders and Lats

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Start lying facedown, arms at sides elevated above glutes with palms facing up. Swing arms toward the top of head, rotating palms so that at the top of the movement, they’re facing down toward the floor. Return to starting position for one rep. Repeat for 4 sets of 12 reps.

2. Calf Massage

Targets: Calves (of course!)

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Forget the typical lean-against-a-wall calf stretch. The next time your calves are screaming, try this instead. Start in tabletop position, wrists under shoulders and knees under hips. Place left knee on top of right calf. Starting in a clockwise direction, press knee gently into calf muscle and make small circles to massage. Switch direction. Repeat for 3 sets of 30 seconds on each leg.

3. Dynamic Side Lungle

Targets: Hips and Hamstrings

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Start in a wide stance with toes angled out. Send hips back and shift all your wright to the right side, lowering into a side lunge. Allow left toes to come off ground and point up. Push through right heel to shift weight to left side, then repeart on the opposite side for one rep. Complete 3 sets of 30 seconds of continuous movement.

4. Cross Leg-Stretch

Targets: Hip Flexors and Inner Thighs

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It may look a little funny, but it works. Start lying faceup. Draw knees to chest then cross legs over one another while simultaneously grabbing your ankles with opposite hands. Pull both legs toward your chest and out until you feel the stretch in your hips and legs. Hold for 30 seconds, then repeat 3 sets.

5. Frog Stretch

Targets: Hips

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If you’ve got tight hips, this one can be a killer–in a good way. Start on all fours on a cushioned surfaced like a yoga mat, rug, or grass, with wrists under shoulders and knees under hips. Spread knees wider than hip-width apart, turning toes out. Slowly send hips back between feet to feel a stretch deep in hips. If it’s too intense, support more of your body weight with your hands and upper body, and ease back slowly until you gain more flexibility. Hold for 30 seconds, then repeat for 3 sets.

6. Hamstring Sit-Back

Targets: Hamstrings, calves, and Hips

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Start on all fours, wrists under shoulders and knees under hips. Extend left leg straight out to left side with toes pointing up. Send hips back to right heel, shifting all your weight to the right side. You should feel a stretch along the back of your left leg. Hold for 30 seconds, then repeat on the opposite side for one set. Complete 2 sets.

7. Hip Opener

Targets: Hips

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Start in a high plank position, wrists under shoulders and core tight. Bring left foot outside left hand, then weave your hand around the back of the foot and place it on the left side (this helps you go deeper than a traditional hip-opening stretch). Lean into left hip by shifting weight toward the left side while keeping your right foot in place. Hold for 30 seconds, then repeat on the opposite side for 1 set. Complete 2 sets.

8. Origami Stretch

Targets: Chest, Shoulders, Lower Back and Quads

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Fold yourself into new shapes to feel a deep stretch. Start in a seated position with your legs extended straight out in front of you. Cross your right leg over left knee, placing left foot on the floor. Grab hold of right knee, then lean back to lie down, pulling right knee with you (drop right shoulder for a deeper stretch). Then, bend at the knee to grab left ankle and bring it toward glutes for a quad stretch. Hold for 30 seconds, then repeat on opposite side for 1 set. Complete 2 sets.

9. Lower Back Knee Drop

Targets: Lower Back

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Start in a seated position with knees bent and heels on floor in front of you. Place hands behind you, palms down, fingertips facing glutes, with a slight bend in elbows. Drop both knees to left side, stacking them at the bottom of the movement. Hold for 30 seconds, then repeat on the opposite side for 1 set. Complete 2 sets.

10. Piriformis Massage

Targets: Piriformis

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The piriformis muscle is a small muscle located deep behind the glutes (making it hard to reach) that connects the lower spine to the femur, functioning at the hip. Start in a seated position with legs outstretched in front of you. Using right hand, pull your left knee toward chest and cradle it in right arm like a baby. Your shin should be parallel to floor. Stretch left arm straight out to left side and rest fingertips on floor as you gently lean back and to the left onto the upper/outer portion of glutes. Roll around in a circular motion here until you feel the pressure on the piriformis. If you’re tight, you’ll know it when you feel it! Once you find it, roll around on it for 30 seconds, then repeat on the opposite side for 1 set. Complete 2 sets.

11. Wide-Step Hamstring Stretch

Targets: Hamstrings

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Like your usual hamstring stretch but with a twist. Start with feet slightly wider that hip-width distance apart. Cross right foot over left as far as possible (there should be a gap between feet). Hinge at hips to bend over and reach for right toes. Lower as far as possible, and if you have the flexibility to keep your legs straight, that will maximize the stretch. Hold for 30 seconds then repeat with left leg for 1 set. Complete 2 sets.

Whether you want to make it easier or harder, you’ve got options.

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It’s tough to find someone who actually likes doing burpees. But if you ask around enough, you’ll definitely find a lot of people who hate them, yet do them anyway because they feel so hardcore.

One of the problems with this high-intensity exercise (and why some fit pros say you should just avoid them if you really don’t like them) is that it’s easy to sacrifice your form. Burpees are freakin’ hard, and they’re often done quickly, so there’s a greater risk you’ll pull or tweak something if you force yourself to get through them.

“Burpees are really hard for people because they’re a full body exercise that involve both strength and cardio while being on the ground and your feet,” Jessica Sims, a NASM-certified personal trainer at the Fhitting Room in New York City, tells SELF. “On top of all of this, they also involve balance and coordination. Also, there’s a lot of hype about burpees which can cause people to be nervous about trying them, so part of it is mental.”

Some of the good things about burpees? “They’re incredibly convenient because they require no equipment so you can do them anywhere, they’re a total-body workout, and they also combine both cardio endurance and strength training,” Sims says. And there are so many ways to do them that you might just find one that works for you.

Here, Sims demos nine ways to do a burpee, progressing from easiest to hardest. “These progressions are great because they help with mobility, which is another crucial component of the burpee,” she says. The easier versions that don’t include the jump are great to start with, and then you can choose to work your way up…or not. Without the explosiveness, these moves are still great for building strength in your arms, core, butt, and legs, Sims says. Already comfortable with a classic burpee? We’ve got ideas for you to challenge yourself even more.

Disclaimer: There is no shame in choosing the easiest variation. Or just not doing them at all. You’ve got lots of exercise choices, people. It’s a beautiful, sweaty thing.

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  1. Walk Back Squat Thrust
  • Stand with your feet shoulder-width apart, arms by your sides.
  • Bend your knees and reach forward to place your hands on the floor.
  • Step your legs back, one by one, into a plank position.
  • Immediately jump your legs forward back to start and stand back up.

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2. Squat Thrust With Support

  • Stand with your feet shoulder-width apart, arms by your sides, with a box or char in front of you.
  • Bend your knees and reach forward to place your hands on the box.
  • Kick your legs back so that your body forms a straight line from your head to your toes.
  • Immediately jump your legs forward and stand back up.

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3. Squat Thrust

  • Stand with feet shoulder-width apart, arms by your sides.
  • Bend your knees and reach forward to place your hands on the floor.
  • Kick your legs back into a plank position.
  • Immediately jump your legs forward back to start and stand back up.

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4. Half Burpee

  • Start in a deep squat with your legs wider than shoulder-width apart, toes slightly turned out.
  • Reach forward to place your hands on the floor right beside your ribcage.
  • Kick your legs straight out behind you and immediately lower your entire body down to the ground, bending at the elbows.
  • Use your arms to quickly push your body back up, and bring your legs back to the starting position.

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5. Basic Burpee

  • Stand with your feet shoulder-width apart, arms by your sides.
  • Bend your knees and reach forward to place your hands on the floor.
  • Kick your legs straight out behind you and immediately lower your entire body down to the ground, bending at the elbows.
  • Use your arms to quickly push your body back up and hop your legs back under your body.
  • Jump straight up into the air, reaching your arms overhead. End with your knees slightly bent, and go directly into the next rep.

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6. Burpee to Box Jump

  • Stand with your feet shoulder-width apart, arms by your sides, in front of a box or step.
  • Bend your knees and reach forward to place your hands on the floor.
  • Kick your legs straight out behind you and immediately lower your entire body down to the ground, bending at the elbows.
  • Use your arms to quickly push your body back up and hop your legs back under your body.
  • Jump onto the box, landing in a squat position, and then stand straight up.
  • Step off the box with one foot at a time. Then place hands on the floor and repeat from there.

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7. Burpee To Tuck Jump

  • Stand with your feet shoulder-width apart, arms by your sides.
  • Bend your knees and reach forward to place your hands on the floor.
  • Kick your legs straight out behind you and immediately lower your entire body down to the ground, bending at the elbows.
  • Use your arms to quickly push your body back up and hop your legs back under your body.
  • Jump up and bring your knees into your chest, tapping your knees with your arms.
  • Land with knees slightly bent. Immediately reach your hands back down to the floor and repeat.

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8. One-Legged Burpee

  • Stand with your feet shoulder-width apart, arms by your sides.
  • Bend your knees and reach forward to place your hands on the floor, while also lifting one leg behind you.
  • Kick your standing leg straight out behind you and immediately lower your entire body down to the ground, bending at the elbows. Keep the lifted leg off the ground the entire time.
  • Use your arms to quickly push your body back up and hop your standing leg back underneath your body, bringing your floating leg up, slightly bent, so it’s still off the ground.
  • Jump straight up into the air, reaching arms overhead. Place the floating leg back on the ground after you land, to end in start position.

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9. One-Legged Burpee With Skater

  • Stand with your feet shoulder-width apart, arms by your sides.
  • Bend your knees and reach forward to place your hands on the floor, while also lifting one leg behind you.
  • Kick your standing leg straight out behind you and immediately lower your entire body down to the ground, bending at the elbows. Keep the lifted leg off the ground the entire time.
  • Use your arms to quickly push your body back up and hop your standing leg back underneath your body, bringing your floating leg up, slightly bent, so it’s still off the ground.
  • Push off your standing leg to do a skater jump to the other side. Land on the opposite leg.
  • Place your hands back down on the floor to start again with a one-legged burpee.

 

 

 

 

Greatist

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Ever done a push-up and felt your hips hit the ground and your arms barely bend? We’ve been there.

A push-up is a total-body functional movement that is great for increasing strength and has the added benefit of engaging the core and lower body. Since it’s a bodyweight exercise, it can be done just about anywhere—with a ton of variations to liven things up. So whether you’ve been unsuccessful in the past or just want to fine-tune your form, here are the details you’ll need to master a perfect push-up.

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  1. Start in a high plank position. Place hands firmly on the ground, directly under shoulders. Ground toes into the floor to stabilize your lower half. Brace core (tighten abs as if preparing to take a punch), engage glutes and hamstrings, and flatten your back so your entire body is neutral and straight.
  2. Begin to lower your body—keeping back flat and eyes focused about three feet in front of you to maintain a neutral neck—until chest grazes floor. Don’t let your butt dip or stick out at any point during the move; your body should remain in a straight line from head to toe. Draw shoulder blades back and down, keeping elbows tucked close to your body (don’t “T” your arms)
  3. Keeping core engaged, exhale as you push back to starting position. Pro tip: Imagine you are screwing your hands into the ground as you push back up. That’s one! Repeat for 10 to 20 reps or as many as can be performed with good form.

Once you’ve nailed the form, mix it up with one of these 82 push-up variations.

Common Mistakes (and How to Fix Them)

The Mistake: Letting Your Lower Back Sag or Arch
The Fix: Sure, push-ups are known for strengthening your pecs, shoulders, and triceps, but they’re a total-body move. Focus on tightening your glutes and legs. Engaging your glutes will help keep the lower back from arching or sagging during the move. And instead of letting your hips flop to the ground, press your chest to the ground first, keeping hips in the same plane as your shoulders.

hipsag

The Mistake: Forgetting to Breathe
The Fix: Don’t hold your breath. Concentrating on form and reps can make it easy to forget one of the most important parts of working out: breathing. Inhale on the way down and exhale on the way up.

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The Mistake: Flaring Your Arms
The Fix: Letting those arms pop out to 90 degrees can be really tough on the shoulders. Instead of forming a “T” with the arms and body, keep your elbows tucked closer at about a 20- to 40-degree angle to your torso.

The Mistake: Cheating Yourself
The Fix:
 The key is quality over quantity. Make sure each push-up reaches a full range of motion by getting your chest as close to the floor as comfortable, then fully extending your elbows at the top. Having sloppy form will make for a less effective exercise that targets fewer muscles.

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The Mistake: Sending Forehead to the Ground 
The Fix: If you’ve ever had neck pain while doing a push-up, chances are you’re not holding your neck in a neutral position. If you don’t have the strength to lower your chest to ground, it’s common to strain your neck so your forehead lowers first. You can fix this by picking a point on the floor a few feet in front of you to stare at. If you still feel yourself twisting your neck into a strange angle, drop to your knees until your form improves.

wristsnotstacked

The Mistake: Not Stacking Wrists
The Fix: It might feel easier (at first) to shift your weight back during a push-up. But not stacking your wrists directly under your shoulders compromises your form and takes the work out of your chest. To fix, shift your body forward slightly so that your shoulders sit directly on top of wrists before performing the first step.

Special thanks to Ben Wegman, trainer at Fhitting Room in New York City, for demonstrating these moves.

 

 

Shape

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nt to prep your body for the marathon that is motherhood? Why not toss around the piece of workout equipment that’s arguably most like a baby: the kettlebell. Contrary to what some people might think, it’s perfectly safe to lift weights while pregnant, as long as you don’t get too crazy. (Here’s everything you need to know about safe pregnancy workouts.)

Just listen to your body and remember that this isn’t the time to try to PR anything or to aim for six-pack abs, says Amanda Butler, trainer at The Fhitting Room, a HIIT studio in New York City. This dynamic kettlebell workout will help keep your body strong. The movements that recruit multiple muscle groups and keep your full-body coordination on-point—so you can be that much better at chasing after your little one when he or she can finally crawl. (Want to steer clear of weights? No worries—Butler also has a bodyweight workout for expecting moms.)

How it works: Butler demonstrates each move in the video above. Do each exercise for 30 seconds, then rest for 30 seconds before moving on to the next one (but take more rest time if needed). Start with one full set and work your way up to two or three sets, depending on your fitness level.

Goblet Squat

  1. Standwith feet slightly wider than hip-width apart, holding a kettlebell sideways in front of chest, hands wrapped around the bell.
    B.Send hips back and bend knees to lower into a squat, keeping back flat.
    C. Press through mid-foot to stand and return to starting position.

Repeat for 30 seconds. Rest for 30 seconds.

Deadlift

  1. Stand with feet slightly wider than hip-width apart, holding a kettlebell by the handle in front of hips.
    B.Send hips backward to hinge forward and slightly bend knees to lower the kettlebell between feet.
    C. Tap the bell to the floor (if possible), then press hips forward to return to starting position, maintaining a flat back throughout the entire movement.

Repeat for 30 seconds. Rest for 30 seconds.

Bent-Over Row

  1. Start in a deep lunge position* with the left leg in front, holding the kettlebell by the handle in the right hand. Hinge forward with a flat back to place left elbow on left knee, and lower kettlebell down next to right ankle to start.
    B.Row kettlebell up to chest level, keeping back flat and weight evenly distributed between both feet.
    C. Slowly lower kettlebell back to starting position.

*You may find it easier to balance with your feet wider instead of tight-roped in a very narrow lunge position.
Repeat for 30 seconds. Rest for 30 seconds. Repeat on the opposite side.

Kettlebell Swings

  1. Stand with feet slightly wider than hip-width apart with the kettlebell on the floor about a foot in front of feet. Hinge at the hips to bend over and hold the kettlebell by the handle to start.
    B.Swing kettlebell back between hips, then allow it to swing forward.
    C. Snap hips forward and lift chest, swinging the kettlebell up to chest level.
    D. Allow the kettlebell to swing back down,* reversing the movement so it swings back between legs.

*You may need to soften your elbows to allow them to rest outside your belly while swinging. 
Repeat for 30 seconds. Rest for 30 seconds.

Triceps Extension

  1. Stand with feet hip-width apart, staggered so one foot is in front for balance.* Hold a kettlebell by the bell in both hands overhead.
    B.Lower the bell behind head, elbows pointing toward the ceiling.
    C. Squeeze triceps to return to starting position.

*Staggering your stance helps with balance and puts less strain on your core muscles.
Repeat for 30 seconds. Rest for 30 seconds.

Lateral Lunge

  1. Stand with feet together, holding a kettlebell by the bell horizontally in front of chest.
    B.Take a large step out to the right with the right foot. Lower into a lateral lunge, sending hips back and bending right leg, but keeping left leg straight (but not locked).
    C. Push off right foot to return to starting position, then repeat on opposite side.

Repeat, alternating sides for 30 seconds. Rest for 30 seconds.

Halo

  1. Stand with feet hip-width apart, holding a kettlebell by the horns in front of belly button.
    B.Lift left elbow and circle kettlebell around the head to the right, then behind head, then around the left side and back to starting position.
    C. Repeat in the opposite direction, passing kettlebell by left side first.

Repeat, alternating directions for 30 seconds. Rest for 30 seconds.

Modified Windmill

  1. Stand with feet in a wide stance, left arm reaching directly overhead, biceps next to ear. In the right hand, hold a kettlebell by the handle in front of right hip. Keep left toes pointed forward and turn right toes out to the side to start.
    B.With straight legs, lower kettlebell along right leg toward the floor (going only as far as is comfortable). Left arm is still reaching toward the ceiling.
    C. Reverse movement to return to starting position.

Repeat for 30 seconds. Rest for 30 seconds. Repeat on the opposite side.

Curl to Press

  1. Stand with feet hip-width apart, holding a kettlebell by the horns in front of hips.
    B.Curl bell up to shoulders, then press overhead, extending arms directly over shoulders.
    C. Slowly reverse movement to return to starting position.

Repeat for 30 seconds. Rest for 30 seconds.

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Shape

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While it might seem a little odd to work out while you have a miniature human inside of you, it’s actually super healthy for both you and baby. If you’re an avid CrossFitter, you can even do CrossFit safely while preggo. Not as hardcore with your workouts? No worries! These bodyweight exercises for pregnant women are safe and beginner-friendly (but can be taken up a notch to accommodate more advanced fitness levels too). Just remember to listen to your body, says Amanda Butler, a trainer at NYC-based HIIT studio The Fhitting Room, who put together these exercises for pregnant women.

How it works: Butler demos each move in the video, including modified and advanced versions of some exercises. Not sure which level to try? Stick with the same intensity of exercise you were doing pre-pregnancy—but don’t bump it up. “This is not the time in your life to push yourself to the max,” says Butler.

Do each move for 30 seconds, then rest for 30 seconds before moving on to the next one (but take more rest time if needed). Start with one full set and work your way up to two or three sets, depending on your fitness level. (Got back pain? Try Butler’s pregnancy workout to prevent lower back pain.)

Push-Up (Modified/Advanced)

  1. Start in a high plank position with hands under shoulders, feet slightly wider than hip-width apart. (To modify, drop to knees.)
    B.Lower chest down until it’s in line with elbows, which should be pointing backward at about 45 degrees.
    C. Press away from the floor to return to starting position.

Repeat for 30 seconds. Rest for 30 seconds.

Seated Hip Bridge

  1. Sit with feet flat on the floor in front of hips, with knees pointing toward the ceiling. Press palms flat into the floor just behind hips, fingers pointing toward heels.
    B.Press into hands and feet to lift hips up to knee height, keeping head in a neutral position, looking up toward the ceiling at the top.
    C. Slowly lower to return to starting position.

Repeat for 30 seconds. Rest for 30 seconds.

Side Plank (Modified/Advanced)

  1. Start in a side plank position on the right elbow with left foot stacked on top of right. (To modify, bend right leg to rest on right knee for balance.)
    B.Extend left arm toward the ceiling.

Hold this position for 30 seconds. Rest for 30 seconds, then repeat on the opposite side.

Bird-Dog

  1. Start in tabletop position on all fours with a flat back, shoulders over wrists, and knees directly under hips. Keep neck in a neutral position.
    B.Simultaneously lift right arm and extend forward, biceps next to ear, and lift left leg straight backward.
    C. Return to starting position, then repeat on the other side. Continue alternating.

Repeat for 30 seconds. Rest for 30 seconds.

Plank-Up (Modified/Advanced)

  1. Start in a high plank position with hands under shoulders, feet slightly wider than hip-width apart. (To modify, drop to knees.)
    B.Lower to right elbow, then left elbow to move to a low plank position.
    C. Press into right palm, then left palm to return to high plank position. Repeat, alternating which hand leads.

Repeat for 30 seconds. Rest for 30 seconds.

Squat to Leg Lift

  1. Stand with feet slightly wider than hip-width apart and hands clasped in front of chest.
    B.Lower into a squat, then stand and lift straight right leg out to the side.
    C. Return right foot to the floor and immediately lower into a squat to begin the next rep.

Repeat for 30 seconds. Rest for 30 seconds, then repeat on the opposite side.

Standing Oblique Crunch

  1. Stand with weight shifted onto left foot, right toes touching the floor for balance. Left hand is on left hip and right arm is extended overhead.
    B.Drive right knee up toward right ribs and drive right elbow down to try to touch knee.
    C. Slowly return to start, tapping right foot to the ground.

Repeat for 30 seconds. Rest for 30 seconds, then repeat on the opposite side.

Stationary Lunge with Chest Fly

  1. Start in a split squat position with the right foot in front and back heel lifted. Lift arms wide and up to shoulder level, elbows bent at 90 degrees with knuckles pointing toward the ceiling.
    B.Lower into a lunge until front thigh is parallel to the floor while squeezing chest to draw elbows in front of face.
    C. Press into front foot to return to starting position, opening elbows wide.

Repeat for 30 seconds. Rest for 30 seconds, then repeat on the opposite side.

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NEW YORK POST

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Nancy Slagowitz, 49, says she has found her fountain of youth. And she didn’t discover it in an expensive pill — her miracle came in the form of a kettlebell.

The lean, married mother of two points to high-intensity interval training (HIIT), in which she uses a kettlebell, as the elixir that’s keeping her young.

“It’s the perfect antidote [to harsher workouts],” says Slagowitz, who trains two to three times a week and says she has seen a transformation in her body and attitude. While Reebok CrossFit was punishing — “My body couldn’t handle it. I felt like Private Benjamin,” she says — her HIIT routine has had the opposite affect.

“I walk differently. I definitely feel more fit, stronger and have more energy,” says Slagowitz. “I have abs and that cut look in my arms. [Plus, I] look younger.”

Slagowitz’s turnaround lends credence to new findings that suggest HIIT can actually stop the aging process at the cellular level.

A study, published in March by the Mayo Clinic, found that after 12 weeks of HIIT, participants had “improved age-related decline in muscle mitochondria.” The mitochondria is the powerhouse structure of the cell, and its decline is a factor in age-related physical deterioration.

HIIT alternates short periods of high-intensity exercise followed by low- or moderate-intensity intervals. The workout is known to be incredibly efficient, speeding up your metabolism to burn calories long after you hit the showers.

In recent years, HIIT has spawned numerous boutiques that use it as their foundations — including the Fhitting Room, where Slagowitz trains, and Kore — and has seen an uptick in classes at gyms such as the Row House and even boxing studios.

“Your body is working hard after the workout to replenish your muscles and keep getting oxygen into the body,” says Dara Theodore, a trainer at the Fhitting Room. “It works for you beyond the 20, 30 or 40 minutes you’re doing the actual activity.”

Jessica Bolbach, who co-owns Kore in the Meatpacking District with her mother, Candice Bolbach, recommends that older exercisers spend extra time on their form to avoid injury.

“By listening to your body and easing into the exercises … it will still provide the benefits [and] will prevent injury, which will allow you to do more over time,” says Jessica, 30. “In turn , you’ll see even greater results and progress, no matter your age or fitness level.”

Theodore says beginners of all ages should ease into a HIIT routine, and suggests starting with twice-a-week workouts with rest periods. Once the fitness improves, she says, increase this to three to four times a week.

HIIT is a particularly helpful workout for time-starved New Yorkers.

“I like [that it] hits the body from head to toe because, quite frankly, I don’t have a lot of time to work out. It’s the most bang for your buck,” says Theodore, 45, who is raising two children. The Upper East Side mother was a runner and yoga devotee until she went to the Fhitting Room. As a trainer, the incredibly cut Theodore has seen results in her physique, her energy level and even her blood work.

“One hundred percent, I feel younger. I have genetically high cholesterol [and it] came down,” says Theodore. “And the fact that I teach class with younger trainers and we’re all on the same schedule and have the same amount of energy, I attribute that to HIIT.”

Candice Bolbach isn’t surprised by the study. The 60-something HIIT devotee who, along with her husband, takes classes four times a week at her gym says, “Not only does my body look better and feel better, but my face and skin do as well because it brings more oxygen to the blood flow. [I look] younger. That’s the truth.”

Her daughter agrees that she has seen the difference in her mother, as well as in other older clients.

“People talk about toning their trouble spots, like [their] booty. They’re the things that start to lose [definition] as you get older, but by doing this workout, those are the things you can maintain and [even] reverse,” says Jessica.

Beyond looking and feeling younger, there are other benefits, notes Slagowitz: Her jeans are a size smaller. It was a difference she saw after a few months.

“You get lean doing this,” says the admitted foodie, adding that HIIT helps her to work off her wine-and-dining habit. “It makes it a lot more fun living in New York.”

The Workout

Dara Theodore, a trainer at Fhitting Room, one of the early HIIT proponents, says this 20-minute HIIT workout — which requires dumbbells and kettlebells at the weight of your choice — uses compound movements.

“You’re using more than one joint and accessing more than one muscle group, which makes it a more efficient and intense workout,” she says.

Start the routine with a three-minute warm-up of your choice (think jumping jacks or jogging in place).

Then, move onto the five high-intensity moves below.

Each high-intensity move should be done for 40 seconds. In between each move, do low-intensity squat thrusts for 20 seconds, then rest for 30 seconds before starting the next move.

To do a squat thrust — “a modified burpee that’s body-weight cardio to keep your heart rate up,” says Theodore — squat with your hands on the floor, kick your legs out into a plank, bring the legs back in and stand back up. Keep it up for 20 seconds.

Do the entire routine twice.

Move 1: Kettlebell deadlift

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Begin in a standing position with the kettlebell in your hands. Slowly hinge forward from your hips while pushing your butt back, lowering your arms until your hands hover by your knees. Stand back up.

“This is full body because you’re engaging from the shoulders down,” says Theodore. “Your lats are engaged, and you’re working your hamstrings and quads.”

Move 2: Push up to renegade row

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Start in a plank position with a dumbbell in each hand (resting on the floor) and your feet shoulder-width apart. Do a regular pushup, and each time you come back up, pull one dumbbell up toward your rib cage, return to the floor and then do the dumbbell pull on the other side.

“You’re engaging your lats while you’re keeping your core fully engaged,” says Theodore.

Move 3: Goblet lateral lunge

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Stand with your feet together while gripping a weight with two hands. Step one leg out laterally, bending the knee, while keeping the other leg straight. Hinge forward, lowering your elbow to your knee. Come back up and repeat on other side.

“This is one of the most basic, fundamental moves. You’re using your core, glutes, abductors and inner thighs,” says Theodore.

Move 4: Push press

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Stand with your core engaged holding a dumbbell in each hand, just outside of your shoulders, with your elbows bent. Dip your knees down and then use leg power to push back up to standing position while pushing the weights straight above your shoulders. Lower your arms back to starting position.

“If doing two dumbbells at once is too difficult, it’s okay to do one arm at a time,” says Theodore.

Move 5: Russian twist

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Sit on the floor with your body in a “V” position and your toes pointed. Hold the weight at your chest and using your obliques, rotate side to side.

“This is a core rotational movement,” says Theodore.