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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.

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.

People

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Beyonce baby bump Credit: Beyonce.com

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

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

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

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

Here are five of Butler’s favorite moves:

plank-up

Plank Ups:

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

pushup

Push Ups:

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

squat-thrust

Squat Thrusts:

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

step-up

Step Ups:

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

sumo-squats

Sumo Squats:

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

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

Harper’s Bazaar

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

NBC Today

Watch Now!

 

ASKMEN

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

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

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

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

Beer + abs. Our kinda girl.

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

ELLE MAGAZINE

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

Bloomberg Pursuits

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

Forget those people.

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

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

Fhitting Room

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

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

Advice from instructor Eric Salvador:

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

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

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

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

WELL + GOOD

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

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

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

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

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

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The warmup

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

Time: ~7 minutes

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TRX or jungle gym strap circuit

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

Time: ~10 minutes

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Dumbbell circuit 1

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

Time: ~10 minutes

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Dumbbell circuit two

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

Time: ~10 minutes

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Medicine ball work

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

Time: ~6 minutes

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Cardio blast

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