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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.

Harder, stronger, faster… together

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Working out with your favorite fit pal is a great way to stay motivated—especially when you see that she’s crushing her reps on the mat next to yours! This total body workout routine is a killer partner workout, and was developed for SELF by Mat Forzaglia, instructor at The Fhitting Room in NYC. This workout includes a challenging cardio and strength circuit that hits every major muscle group…but you’ll determine just how hard you work during the 10-minute routine. And it’s up to you to decide whether you want to turn this workout into a friendly competition or not.

“Friendly competition can be a good thing when you are working out because it will push you further than you would on your own,” Forzaglia says. “Doing this total body workout with a friend will motivate you try to keep pace with them and in turn make you complete more rounds of work than if you are doing it by yourself.”

You can also totally do it by yourself—how you want to train is completely up to you.

Here’s how to do this workout:

Round 1: Do 1 rep of each move below. Round 2: Do 2 reps of each move. Round 3-until time is up: Continue adding one rep of each move and aim to complete as many rounds as possible before the 10-minute timer buzzes.

– Burpee With A Push-Up
– Bent-Over Row
– Mountain Climber Twist
– Dumbbell Thruster
– Weighted Twist

Use the printable pin below to easily keep tabs on how many rounds you complete, and continue scrolling to find helpful GIFs that show you how to properly perform each move.

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High intensity interval training (HIIT) has a cult following for a reason—the popular form of exercise has been shown to yield major health benefits, from improved cardiac function to mega fat burn, and more.

In case you’ve never tried it, HIIT consists of a variety of fast-paced exercises (think: burpees, moving planks, jumping lunges) that are completed in quick bursts or sprints, followed by short periods of recovery. A typical routine may consist of 20 45-second bursts of activity, with 15-second rests between each.

So what’s the hype about? HIIT allows people to get seriously sweaty in minutes, so even the busiest of us can fit in a quick session. Just 20 minutes of the demanding training method can torch an impressive 190 calories for a 150-pound woman. But it doesn’t stop after you towel off; HIIT actually works to rev the body’s metabolism, so you continue to burn calories for up to 24 hours after you’ve completed the workout.

As an added bonus, HIIT’s intense spurts of activity also protect your ticker. By pushing you into an anaerobic state (that’s when you’re out of breath), the high-energy technique strengthens the heart and also maximizes blood flow throughout the body.

In this video, Dara Theodore of the New York City fitness studio The Fhitting Room and Aly Teich of The Sweat Life show you how to get your heart rate up with a 20-minute HIIT workout that’s packed with effective exercises you can do right in your living room, no equipment needed. Ready, set, sweat!

Sports Illustrated

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Try this AMRAP workout for a solid sweat before dinner, plus learn expert tips to avoid overeating on Thanksgiving.

As we head into the Thanksgiving holiday, we encourage you to celebrate. And by celebrate, I mean eat. Pass the turkey and gravy and chicken and greens and don’t feel guilty.

But before you pile on a plate full of mac ‘n cheese, let’s start by preparing your stomach and your body for the incoming avalanche of home-cooked calories. For the record, the average American reportedly consumes somewhere between 1,500 and 4,500 calories on Thanksgiving Day, or as much as about two full days worth your recommended daily calorie allotment.

Experts recommend going for a run on Thanksgiving morning and going for a walk after you’ve stuffed your face. But we need it’s much easier to loosen your belt, grab a beer and settle into some football. So let’s start the calorie burn early.

Dennys Lozada, an instructor at New York’s The Fhitting Room, designed a routine structured as four, 5-minute AMRAP (as many rounds as possible) workouts.

“You should approach each of these workouts as an all-out sprint, knowing you will rest after each one,” he said. “AMRAPs work for any fitness level and encourage you to push yourself to complete as many rounds as possible in a given period of time as opposed to completing a set number of exercises without a time limit.”

But before we get into the exercises, for those of us that don’t look at Thanksgiving as an justified road toward gluttony, there are strategies that can help you avoid overeating, which usually results in a wicked food coma that causes you to miss the best part of the Dallas Cowboys game. 

1. Eat breakfast. 

Yes, this goes against all your best instincts—the ones that tell you to save all the room and calories you can for the big show. But eating before the main event is not only get your metabolism pumping in the morning—resulting in more calorie-burn—but you also won’t hit the dinner table like a ravenous beast. 

2. Show some restraint. 

I mean, we are adults aren’t we? There’s nothing wrong with going into dinner with a plan. One plate. One serving of dessert. This is your chance to indulge, for sure. But if you’re going to pile an apple pie, cheesecake and pumpkin pie on your plate after dinner, you might want to lower your calorie count elsewhere. I’m almost positive there will be vegetables at Thanksgiving dinner. Don’t ignore them. 

3. Slow Down

Savoring your food is a great way to actually enjoy all the wonderful tastes swirling around on your plate but it’s also a terrific strategy for weight loss. Not paying attention to what’s on your fork can lead to overeating, shoveling food into your mouth almost reflect. You’re almost more likely to appreciate your food more and feeling more satisfied. 

Thanksgiving Workout

How it works: Each AMRAP workout is five minutes. Complete as many rounds and reps possible. Rest two minutes after completing each workout.

Rep Scheme: 11-24-16

Recommended Kettlebell Weight: 16-24kg

Recommended Dumbbell Weight: 17.5-30lbs

Equipment needed: 1 kettlebell and a pair of dumbbells. 

Editors’ Pick: If you feel like spicing these up, OnNit makes custom sculpted kettlebells of legendary creatures.

Workout 1

11 kettlebell goblet squats

24 kettlebell swings 

16 Tuck jumps

KettleBell Goblet Squats


KettleBell Swings


Tuck Jumps


rest 2 minutes

Workout 2

11 dumbbell hop overs with squat thrust (right side only)

24 alternating jumping lunges

16 dumbbell snatches

Dumbbell Hop overs w/ Squat Thrust


Alternating Jumping Lunges


Dumbbell Snatches


rest 2 minutes

Workout 3

11 hand release push-ups to frogger

24 dumbbell alternating reverse lunges with curl

16 renegade dumbbell rows

Hand Release Push-ups to Frogger


Reverse Lunge with Curl


Renegage Rows


Workout 4

11 burpees

24 sit-ups

16 dumbbell thrusters





Dumbbell Thrusters


OK! Magazine

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OK magazine press image

NY Giant Rashad Jennings co-teaches class at The Fhitting Room for The Rashad Jennings Foundation, October 27th.


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The Fhitting Room teamed up with New York Giants Running Back Rashad Jennings to raise money for his foundation. The Rashad Jennings Foundation looks to inspire youths by making education fun, providing mentorship for individual success and promoting health and fitness worldwide.

Rashad co-instructed two classes with FHITpros Eric Salvador and Daury Dross. 100% of the proceeds were donated to The Rashad Jennings Foundation.


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fox business news live at fhit_10.27

New York Giants’ running back, Rashad Jennings talks fitness, politics, and giving back!


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In New York City, fitness studios are like restaurants: you have your go-tos, the top-reviewed places you’re willing to spend your dollars on, the hidden gems, the spots your friends drag you to, and the trending scenes where you can’t get a primetime reservation for the first year. Even if you’re not a foodie, surely you understand the comparison. If you live here, you know that this city has to offer just about everything.

But unfortunately, there’s no Zagat for workout classes. So to ensure you don’t end up on the elliptical for the third straight time this week, we’ve created a handy guide to exercise classes to help you navigate the NYC fitness landscape.

Why take a class? From the motivating, upbeat playlists to mashup formats that test your physical limits, group fitness classes offer tons of physical and mental health benefits that your home gym simply cannot.

Studies show
that doing something new can keep you interested in exercise and make you more inclined to repeat that activity again.

Additionally, working out in a social setting can push you past your perceived limits, as you’re surrounded by others working towards a similar goal. Being coached throughout the workout can help you understand the importance of what you’re doing and push you to complete the class. If intimidation is keeping you from signing up, know this: everyone in your class was, at one time, at a first-timer. And more often than not, friendly competition is outweighed by camaraderie in a class, adding another dimension of motivation. In other words, it is totally worth it to cough up $30 for a one-time class.

Ahead, tried-and-tested workouts with brutally honest reviews so you know exactly what you’re getting when you sign up.


The Fhitting Room

Location: Flatiron, Upper East Side
Workout Type: HIIT
Best For: Training outside your comfort zone

What To Expect: Lively trainers play off one another in this high-intensity interval training class that falls somewhere between Crossfit and bootcamp.

The routines (which make use of a wide variety of equipment) change every time, but you can expect 50 minutes of great strength and endurance training in every session. After warming up with cardio circuits and Tabata intervals, the 20-ish-person class changes gear and is divided into smaller “teams” for a round-robin-style workout. Individual stations are equipped for strength-training exercises that you’ll perform for a certain period of time before moving on to the next. TRX suspension trainers, plyo boxes, kettlebells, rowing machines, dumbbells, and medicine balls (it’s amazing how the room stays organized) are incorporated in varying exercises at each station. Culminating the rotations is the aptly-named final “FHIX,” a few mostly-bodyweight moves performed at an “all-out” effort that leave you panting and feeling an after-burn effect.

What pushes you to finish it is the sense of camaraderie and infectious energy in the room. The often-witty instructor duo tag-teams the class and emphasizes group fitness; you may even make friends with the person sweating beside you. Also: Whether it’s posture correction or modifying exercises based on an injury, having two trainers present ensures extra attention for each participant.

If Fhitting Room sounds a bit intimidating, take your workout to the FHITpit, an alternative class that follows the same structure but with one instructor in a max-10-person class.

First-Time Tip: Check out the FHIT Fundamentals section of the studio’s website for how-to demonstrations of the signature exercises.


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SHAPE_09.25.16 Dara in print

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Refresh Your HIIT Workout

Intervals burn insane calories, build endurance, and get you into wicked shape. Good. But you need to mix them up to keep your mind and muscles engaged. Play around with these programs – they’ll keep you fired up and in top form.

The Chipper

What it is: A workout where you chip away at a high number of consecutive reps (30, 50, or even more) for each exercise as fast as you can.

Why it works: Chippers train you to pace yourself through a tough workout, which improves your endurance, strength, and tenacity, says Dara Theodore, an instructor at The Fhitting Room, a boutique studio in New York City that specializes in HIIT classes. Consider the chipper the HIIT equivalent of racing a 10k or a marathon. If you dash those first few miles at your fastest speed, you’ll burn out before you can cross the finish line, Theodore says. Instead, pace yourself to use all your energy by the time you cross the line – the same goes for budgeting energy to make it to the last rep of a chipper.

How to do it: Pick five to 10 moves that include weighted exercises (using dumbbells, a kettlebell, or a medicine ball), bodyweight moves (squats, sit-ups, plank up-downs), and plyometrics (explosive jumping moves). Orer them so that you’re targeting different muscle groups in back-to-back exercises (alternate an upper-body move with a love-body or abs exercise) and pop the easiest one or two exercises in the middle. Start with 30 or 50 reps of each exercise. If you’re craving the marathon version, up your reps to 75 or 100 each.


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SHAPE_09.20.16_FB Live_Ben

SHAPE Magazine was live at The Fhitting Room Flatiron. Make some room, grab a towel, and join the #SHAPEsquad for a 30-minute sweat sesh at the fhitting room with Ben Wegman.

Well + Good

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9.1.16 well good fb live

At the fhitting room with Mat Forzaglia and Benjamin Wegman learning fundamental moves and how to do them with proper form.