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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.

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Have you ever walked into a gym and immediately had no idea what to do or where to start? Those machines and weights may look like a lot at first, but you just need someone to show you the ropes. . .then it gets fun. Masters of said fun are  Carlos Davila and Troy Brooks, trainers at Fhitting Room in New York City.

They use a range of machines and gym equipment to design superfun, dynamic, and challenging workouts for their classes in NYC, but today they’ve made a foolproof guide to the gym that’ll walk you through a warmup, a couple sets using machines, a kettlebell circuit, and some bodyweight moves. Ready? Make sure you have your form dialed, and then use this as your how-to while you get acquainted with the different parts of your gym. You’ll be a pro in no time.

The Warmup: Five Minutes

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Rowing Machine: Four Minutes

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“Do eight intervals of 20 seconds of work (rowing), followed by 10 seconds of rest,” said Troy. This will put you at four minutes total on the rower before you move on to the next activity.

Kettlebell Circuit: 15 Minutes (Approximately)

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Do 15 reps of each move, four times, with 30 to 45 seconds of rest between each movement. If you’re unfamiliar with kettlebells, try this beginner kettlebell tutorial or read about proper kettlebell swing form.

Kettlebell Swings: 15 reps

  • Start by standing with feet hip width apart, toes slightly outward, with the kettlebell in front of you, making a triangle with your feet.
  • Hike the bell up and back between your legs to start the motion.
  • Thrust forward from the hips to swing the kettlebell to chest level.
  • When receiving the kettlebell back down, allow the knees to slightly bend, but don’t squat.
  • Send the butt back and let momentum take the kettlebell down between the legs/inner thighs.
  • Continue for 15 swings, then rest for 30 to 45 seconds.

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If you spend most of the work week in an office, you probably look forward to the weekend as a time to get out there and have some fun, not spend hours cooped up somewhere else — like the gym.

So when Fhitting Room head coach Eric Salvador stepped into the MH Rec Room and offered us his favorite HIIY (high intensity interval training) workout–one that takes only 12 minutes from start to finish–we rolled out the cameras.

Watch the video above to see Salvador run through his three-round, four exercise circuit. One thing in particular that we like about the way Salvador designed this workout is the element of counted reps, which helps keep the intensity high throughout.

By going as many reps as possible in the first round, and then holding yourself accountable to hit that number in rounds two and three, you give yourself a target. Better yet, it’s a target you can revisit the next time you do the workout.

The format of this full-body workout, as Salvador explains in the video above, goes like this: During the first minute, you’ll perform as many dumbbell thrusters as possible. As soon as that minute is over, you’ll go straight into the next exercise, tuck-ups, without resting between moves. Be sure to keep count of your reps for each exercise. Finally, you’ll move onto burpees to round out the third minute. The fourth minute is your time to rest.

Once the fourth minute is up, you’re back at dumbbell thrusters. Repeat that four-minute circuit for a total of three rounds, which will land you squarely at 12 minutes.

Now go enjoy your weekendscreen-shot-2017-08-29-at-7-39-42-am

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.

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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.

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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.

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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.

 

 

 

 

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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.

perfect-pushup

  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.

elbowsout

 

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.

forehead-to-ground

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.