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CBS New York

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


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FHITpros Eric Salvador and Mathew Forzaglia were LIVE with Men’s Journal to show 3 quick workouts.


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Meet Benjamin Wegman and Dennys Lozada, trainers at the upscale High Intensity Training boutique fitness studio known to New York at the Fhitting Room. With H.I.T being all the rave in NYC, Benjamin and Dennys bring their Unlimited intensity to the comprehensive, body-changing workout in a very intimate setting. As some of the best in the business, Dennys and Benjamin’s programming not only get the body right but allow for others to get up, get out and make the most of the city that never sleeps. We sat with the FHITpro all stars to talk about their moves on a day to day in Unlimited NYC.

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NAME: Benjamin Wegman
TITLE: FHITpro – the fhitting room
BOROUGH: Manhattan

NAME: Dennys Lozada
TITLE: FHITpro at The Fhitting Room
BOROUGH: Brooklyn born, Manhattan current resident

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Take us through a day in the life in your “Unlimited NYC”

: My alarm goes off at 4AM most days.  While getting ready for my day – feeding the cat, making sure I have my multiple outfit changes for workouts -I like to drop and perform sets of 50 push-ups at a time.  I’m out the door by 4:45 and at the fhitting room by 5:30AM.  I teach the 6 or 6:30AM class most days, and I like being that first positive experience for many of my clients in the morning.  

After I finish my morning classes, I head right to my workout of the day.  I vary my workouts between HIIT based fhitting room style workouts, some more classic strength training, and cardio and/or yoga classes.  

Mid-day usually involves checking emails, working on our programming schedules for the fhitting room, and working on my own projects.  

By the evening, I’m either back at the fhitting room for another round of teaching classes or often at workout #2 of the day.    Teaching and working out always require another meal, so a quick, simple dinner at home usually finishes off my day before I prepare to do it all again.  

DENNYS: Being a trainer, every day is different, but my Saturdays tend to be pretty regular. I teach at The Fhitting Room, the 8, 9 and 10am classes. Then I usually take the 12pm class. From there I head downtown to Church Street Boxing. After getting in some boxing work, I’ll grab a late lunch at Hu Kitchen near Union Square. After that, my workouts are done for the day and on my way home I usually stop by Nike to see if there is any new gear I want. Then, I head home to shower and get ready for dinner. I love going down to Little Italy for some good Italian food.

What’s the first thing that comes to mind when you think of Unlimited:

When I think of Unlimited, I think of pushing past my threshold.  Whether it being pushing harder than I thought possible during a workout or challenging myself to be kinder and more empathic, Unlimited is never holding back.  It is working to be better in every aspect of your life.  

DENNYS: There’s nothing you can’t do. You can’t be held back. I have the power to do anything that I want. With that being said, nothing is for free and you have to have the dedication and motivation to reach your max potential.

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What does NYC mean to you:

BENJAMIN: NYC means acceptance to me.  NYC is a city where you get to be who you want to be without judgement or questioning.  NYC is home for the game changer and the boundary pusher.  

DENNYS: NYC is home to me. You have to be tough to be here, both mentally and physically. You have to be willing to put in the work into whatever craft you are passionate about. It’s a place full of diversity; you can meet anyone from anywhere in NYC.

NYC gems for HIIT training and why people should pay attention to it:

BENJAMIN: The fhitting room really is the best spot for HIIT training in the city.  What I love about the fhitting room is how effective it is in such a short period of time.  I leave every class at the fhitting room confident that I have received a comprehensive, total body workout.  

DENNYS: I’m a former professional boxer, so I go to Church Street Boxing a lot. It’s a homely environment, it’s not luxe, it’s tough and rough in there and I love it for that. People go there from beginners, to professionals, to models and actors; it’s a good mix of people there. If I’m doing HIIT, I of course go to The Fhitting Room. It’s a top-notch facility and I know that when I take class I am getting a combination of strength and conditioning, aerobic and anaerobic and metabolic work. There’s a variety of equipment from kettlebells, rowers, ski ergs and much more.

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What makes NYC training scene so unique:

DENNYS: The NYC training scene is so unique because it draws on the resources of the best athletes and minds in the world.  NYC is a city about competition, about striving to be better and so the training scene here is constantly pushing to be more effective, drawing on the latest science to create better workouts all the time.

BENJAMIN: NYC is as diverse in people as it is in specialized boutique fitness. There are so many studios specializing in what they do best. The diversity of fitness genres available is unique in itself in NYC.  

What sessions and neighborhoods inspire you to push further than ever before:

BENJAMIN: Nothing inspires me more than the water surrounding NYC.  I can run along the west side highway forever with the sun shining and the breeze off the water.  I also am constantly inspired by the light as it hits the city at sunset.  That’s my favorite time to be out working out in the park.  

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Sure we rant about subway delays, overpriced cocktails, and freezing winters, but we also can’t deny the truth: We heart New York.

And when it comes to healthy living, it’s tough to beat the seemingly endless options Manhattan has to offer. We rounded up some of our current faves, from vegan restaurants with amazing desserts to beat-thumping dance classes. And threw in a few spots where you can escape the manic pace of the city (for free!) and shop for cool athletic wear.


The Fhitting Room
31 W. 19th St. 

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High-intensity training never gets old thanks to the wide array of equipment and ever-changing class routine that will keep your muscles guessing.


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FHITpro, Amanda Butler, went LIVE on Facebook with Elle Magazine (US). Check out her HIIT workout you can do anywhere.



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Fitness instructor Carlos Davila gives us advice on the classic upper-body move after Jackman shared a part of his superhero workout.

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Hugh Jackman is getting pretty ripped for his next movie role—and he’s using clapping pushups to help get him there.

The actor posted a video to social media doing a run of clapping pushups, showing off the final seven after grinding out 100 during his workout—or so his caption would imply.

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Jackman is currently filming the third solo Wolverine film in the X-Men franchise and he has been working out a ton to get in shape—just take a look at his Instagram:

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Want to work out like Jackman? We have some tips for you:

“Plyo pushups, or clapping pushups, are a great ballistic/plyometric exercise to help with your upper body,” says Carlos Davila, fitness instructor at The Fhitting Room. “It puts a focus on upper body strength, shoulder stability and core strength; plus, they look really cool.”

Below are a series of exercise progressions to build shoulder stability, explosive strength and comfort landing on your wrists:


Make sure that your basic pushup is stable and your shoulder mobility and wrist mobility allow for stabilizing both as you come up from the push-up and when you land.


“This will get you comfortable shifting your weight from push-up position to a hands-off-the-floor position while also maintaining stability with the opposite hand,” Davila says. “It also forces you to engage your core, which is also key.”


“Drive off the palms of your hand as you push up from the floor and try to get your hands a few inches off the floor,” Davila says. “Continue to do this, trying to get higher and higher. This will also get your wrists accustomed to landing once you come down from the push-up.”


Once you are comfortable exploding out of the push-up position and landing properly, it’s time to push off the floor, bringing your hands to your chest, clap and land.


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Inspired by the 2016 Olympics in Rio, H&M showed off their new collection of fashionable and sporty activewear on “Extra” with Lifestyle Editor Danielle Prescod and FHITpro Mark Ribeiro at The Fhitting Room in New York City. Check it out!

See the full video here!