A one-stop shop for boxing fitness equipment is taking shape with Promountings’ recent acquisition of Aqua Training Bag

Promountings, a leading boxing fitness equipment manufacturing company for home gyms and boutique studios, is tightening its grip on what hangs from its state-of-the-art mounts and racks. 

Promountings has acquired Aqua Training Bag, a global supplier of water-filled punching bags. The acquisition promises to put more of the boxing industry’s most dynamic bags on some of its most critically acclaimed mounts and opens up further opportunities for collaboration between the two brands. 

“By combining our strengths and expertise, we are well-positioned to revitalize the Aqua Training Bag brand with new exciting products, enhance current ones and enter the large retailers around the world,” said Royce Negron, president of Promountings. “Our companies are vertically integrated and now will work cohesively in the same ecosystem perfectly positioned for growth.”

Promountings already features I-Beam, rafter, ceiling, roller, wall and speed bag mounts. The company carries a number of modular bag racks along with the aqua bags. It also manufactures pull-up bars as well as other accessories such as hooks, chains and springs to fully equip anyone looking to enhance their boxing fitness experience. 

The Pennsylvania-based Promountings outfits fitness industry heavyweights including Rumble Boxing, Gold’s Gym, TRX and LA Fitness with their boxing equipment needs.

Founded in 2015, Aqua Training Bag offers water-filled boxing punching bags, which are said to be more flexible and lack the hard spots commonly found in sand-filled bags. This makes injury more preventable with Aqua bags and allows them to offer a more real-life feel upon striking — making them ideal for MMA fighters or professional boxers, the company says. They’re also easier to transport and fill. 

The post Promountings Acquires Aqua Training Bag in Boxing Equipment Deal appeared first on Athletech News.

As you’re reading these words, somewhere out there, an overly meticulous gym bro is shaving fine specks of protein powder off the top of his measuring scoop before taking it from the food scale to his blender. After all, the body can only absorb 25 to 30 grams of protein at a time, right? The big fella in the squat rack banging out sets of three-plate barbell rows may think so, but a recent study has another take on the issue.

The paper, conducted by Trommelen et al. and published on Dec. 19, 2023, in the journal Cell Reports Medicine, makes a strong argument in favor of putting as many scoops of your favorite whey protein powder into your shaker bottle as you want. The study appears to show that there’s no upper limit to the anabolic response generated by consuming as much as 100 grams of protein at a time.

[Related: Different Types of Protein Powder Explained: Which Is Right for You?]

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

What the Study Says

Trommelen & colleagues, the authors of the study titled “The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans,” take a firm stance regarding the ongoing protein timing debate right from the get-go. They state in their work that “The belief that anabolic response to feeding during post-exercise recovery has an upper limit … lacks scientific proof.” (1) To that end, they set about conducting an acute observational study of the effects of ingesting different amounts of dietary protein after a workout.

For context, the bodybuilding and fitness community seems to constantly be at war over the “optimal” amount of protein on a per-meal basis. Some data has thrown out numbers like 25 to 40 grams. (2)

At the same time, other reputable sources argue that the body will eventually utilize however much protein it is provided, whether that is across one meal or six. (3) Here’s what the authors of this recent study did to find out the truth: 

Limitations

The authors make some strong claims in favor of the viability of high-protein meals. However, their data is not entirely infallible; there are some limitations to the utility of this study. For one, large anabolic responses don’t necessarily mean that all of that protein is being put to work to repair and grow muscle tissue. Certain studies have argued that elevated muscle protein synthesis and anabolic signaling may not be highly important for actual muscle hypertrophy. (4)

Credit: Anton Vierietin / Shutterstock

[Related: Best Meal Replacement Shakes for Bulking and Weight Loss]

The authors may have opted out of making such a claim because this was not a longitudinal study. Longitudinal, or “over time,” data is more actionable. This study shows that there may not be an upper limit to single-meal protein ingestion. Notably, they also didn’t observe complete protein “saturation” with 100 grams, implying that even higher doses may also be fine.

Main Takeaways

This study by Trommelen & colleagues appears to be another notch in favor of protein frequency/timing not being as big of a deal. It’s still far from an open-and-shut case, especially if you’re the type of person who wants to optimize every aspect of your bodybuilding meal prep or dietary habits. Here are the study’s main takeaways:

There appears to be no identifiable “cap” to the amount of protein your body can utilize if you extend the time frame long enough.

Even 100 grams of protein ingested in one sitting won’t lead to amino acid oxidation or, in plain terms, wasting.

If you don’t have the luxury of eating many small protein-rich meals daily, don’t worry about leaving gains on the table. 

Other studies still assert that more “moderate” per-meal levels of protein might be better for maximizing muscle protein synthesis, but the jury’s still out.

Your time is probably better spent worrying about hitting a consistent protein-per-day benchmark. How much protein is needed to build muscle is a highly individualized question. If you need a hand to know what’s likely right fo you, try BarBend’s in-house protein calculator:

[Related: How To Bulk — the Ultimate Guide To Gaining Size]

More Research Content

A New Study Reveals 2 Training Techniques to Maximize Muscle Growth

Stretching Can Directly Create Muscle Growth

New Study Suggests Overhead Triceps Extensions Build More Muscle Than Pushdowns

References

Trommelen, J., van Lieshout, G. A. A., Nyakayiru, J., Holwerda, A. M., Smeets, J. S. J., Hendriks, F. K., van Kranenburg, J. M. X., Zorenc, A. H., Senden, J. M., Goessens, J. P. B., Gijsen, A. P., & van Loon, L. J. C. (2023). The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell reports. Medicine, 4(12), 101324. 

Moore, D. R., Robinson, M. J., Fry, J. L., Tang, J. E., Glover, E. I., Wilkinson, S. B., Prior, T., Tarnopolsky, M. A., & Phillips, S. M. (2009). Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. The American journal of clinical nutrition, 89(1), 161–168. 

Macnaughton, L. S., Wardle, S. L., Witard, O. C., McGlory, C., Hamilton, D. L., Jeromson, S., Lawrence, C. E., Wallis, G. A., & Tipton, K. D. (2016). The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein. Physiological reports, 4(15), e12893. 

Damas, F., Phillips, S., Vechin, F. C., & Ugrinowitsch, C. (2015). A review of resistance training-induced changes in skeletal muscle protein synthesis and their contribution to hypertrophy. Sports medicine (Auckland, N.Z.), 45(6), 801–807. 

Featured Image: Milan Ilic Photographer / Shutterstock

The post New Study on Protein Timing: Even 100 Grams Per Meal Isn’t Wasted appeared first on BarBend.

CrossFit training comprises three modalities — weightlifting, gymnastics, and mono-structural movements. CrossFit competitions test athletes’ fitness through programming that combines those modalities.

While the nuances of competition programming can often go unnoticed by fans, the subtleties could mean the difference between victory and defeat for athletes at the elite level.

On Jan. 6, 2024, four-time CrossFit Games athlete Colten Mertens published a video on his YouTube channel titled “We’re programming competitions wrong.” In it, Mertens shared his critiques of CrossFit’s current high-level competition programming. Check it out below:

Mertens’ career-best performance at the CrossFit Games was 18th overall in 2023 — a significant jump from his 32nd-place finish in 2022. While training the snatch in his home gym, Mertens delved into the programming of the 2023 Dubai Fitness Championships. His primary concern revolved around the prevalence of Olympic weightlifting and its impact on the overall competition balance.

Mertens questioned whether over-programming of single-modality events, particularly Olympic weightlifting, contributes to identifying who the fittest athletes are or if it skews in the favor of athletes who excel with a barbell.

Drawing examples from the 2023 CrossFit Games, Mertens referenced the proportion of the events that were single-modality tests. He argued that while such tests are crucial to determining the Fittest on Earth®, the programming’s overemphasis might not provide a comprehensive evaluation of an athlete’s capabilities. 

If two single-modality tests out of six at regionals is too much, why is one-third of the events at the Games being single-modality considered okay?

Mertens referenced Adam Klink, a former CrossFit Games Teams division athlete best known for squatting 500 pounds and running a sub-five-minute mile on the same day, stating, “I don’t know if there are any [CrossFit] Games athletes that can do that. [Klink’s feat] challenges our perception of what it means to be ‘fit’ in the realm of CrossFit.”

Mertens argued that if the first few tests of the CrossFit Games are single modality, focusing solely on strength or endurance, athletes like Klink, who has not qualified for the Games as an Individual, could outperform those who consistently qualify. 

Mertens addressed the viewpoint of four-time Fittest Man on Earth® Rich Froning, who advocates testing strength in a more integrated format akin to the varied nature of CrossFit workouts. Mertens agrees with that suggestion, believing that elite-level CrossFit, with its varied and unpredictable nature, might be compromised by a heavier emphasis on single-modality events.

Mertens extended his critique to other aspects of competition programming, such as running, swimming, and gymnastics. He suggested that while essential components of CrossFit, they could be more effectively tested within a broader context of CrossFit-style workouts rather than as standalone events.

There’s no place for single modality tests at high-level CrossFit events. It’s ineffective at finding who is really the fittest.

Mertens will next compete in the 2024 CrossFit Open beginning Feb. 29, 2024, with workout 24.1. Registration for the Open is currently live via https://games.crossfit.com/open/overview.

Featured image: @colten_mertens on Instagram

The post What Colten Mertens Thinks Is Wrong With CrossFit Programming appeared first on BarBend.

With a budget of $500, you may think that it will be difficult to find the best treadmills for running, with incline, or that can fold in half and fit under your couch — seriously. With high-end treadmills routinely coming in over $2,000, we understand your hesitance. Well, we started pinching our pennies and tested out the best treadmills under $500 that pack in the features you need for at the price your bank account needs.

Whether you are short on space, want to sneak in some cardio at your standing desk, or are training for a 5k, we have options for you. The treadmills we chose offer capabilities that you will see on much more expensive machines, but for under $500. Our testing team of fitness professionals knows treadmills and has the know-how to find quality options that can help you meet your fitness goals. Here are our picks for the best treadmills under $500.

7 Best Treadmills Under $500 of 2024

Best Overall Treadmill Under $500: Sunny Health and Fitness SF-T4400

Best Under-Desk Treadmill Under $500: LifePro Fitness PacerMini Portable Treadmill 

Best Treadmill Under $500 for Walking: Walking Pad P1 Foldable Walking Treadmill

Best Treadmill Under $500 for Small Spaces: UREVO 2-in-1 Under-Desk Treadmill

Best Incline Treadmill Under $500: Egofit Walker Pro

Best Treadmill Under $500 for Running: XTERRA TR150 Treadmill

Best Folding Treadmill Under $500: Goplus 2 in 1 Folding Treadmill

How We Tested the Best Treadmills Under $500

The testing team who used these machines has years of experience in the fitness industry — specifically with treadmills. We’ve tested more than 40 treadmills that run the gamut in terms of both budget and luxury, so we know a solid machine when we see one. Each of the picks on our list has gone through our 13-point testing methodology that encompasses factors like footprint and portability, durability, adjustability and ergonomics, and workout experience. Every treadmill we tested received a 1 (lowest) to 5 (highest) rating in each category.

Our team is made up of certified personal trainers, nutrition coaches, CrossFit trainers, and even USA Weightlifting coaches. After pounding the treads, experimenting with the displays, and maxing out the incline capabilities, they amassed their notes and provided their expert input on what works about these budget treadmills and what doesn’t. Hopefully, their insight can help you find the treadmill under $500 for your needs. 

Best Overall Treadmill Under $500: Sunny Health and Fitness SF-T4400

The Sunny Health and Fitness SF-T4400 is our best overall treadmill under $500 because it’s got many features you’ll find in pricier models, but for roughly $600 to $1,500 less than their average cost. The 4.3 percent incline, speed-adjust buttons embedded in the handrail, alloy steel frame, and 2.2 peak horsepower motor are all notable features of this well-rounded (and inexpensive) treadmill.

At 62 inches long by 25.5 inches wide, it has a much smaller footprint than a popular model like the ProForm Pro 9000, which measures 77.3 inches long by 35.3 inches wide. This makes it a good option for those planning to use it in small spaces, like an apartment or garage. That said, its compact frame does result in a shorter deck, which can feel crowded for those with longer strides. The SF-T4400’s deck measures 49 inches in length, about 6 inches less than the average and 11 inches shorter than what we’d recommend on a treadmill designed for running. 

When folded upright, the 62-inch length shrinks to just 36 inches. Its built-in wheels and weight of 103 pounds — roughly half that of the average treadmill — ease the burden during transport. Use the soft drop hydraulic system for assistance when unfolding to protect your floors — and your pets — when lowering the deck. “The soft drop feature was actually very helpful,” our tester said. “Just give it a tap and it basically lowers itself.” 

While you won’t find interactive programming capabilities like you would on treadmills with IFIT, it does include nine built-in workout programs. Our tester — a certified personal trainer and nutrition coach — rated their overall workout experience a 4 out of 5. “I think an experienced runner trying to do some serious training would be disappointed,” they said. “But for someone just trying to stay active and get more cardio in, this would be a good fit.”

Speaking to its durability, which they rated a 3 out of 5, they said, “In addition to the steel frame, I saw a decent amount of plastic.” It has a weight capacity of 220 pounds, which is on par with most budget treadmills. High-end machines, on the other hand, can typically support between 300 and 350 pounds. 

Best Under-Desk Treadmill Under $500: LifePro Fitness PacerMini Portable Treadmill

The best under-desk treadmills can add a little extra cardio to your day by allowing you to walk when you would otherwise be sitting. The LifePro Fitness PacerMini Portable Treadmill stands out from its competitors because its 7 percent fixed incline is a rare inclusion for an under-desk treadmill. Other popular under-desk treadmills, like the WalkingPad P1 or UREVO 2-in-1 Under-Desk Treadmill, have no incline capability.

Adding that 7 percent incline to your walk provides an additional challenge that can burn a few more calories while you work.“The fixed incline is a huge plus for me,” our tester said, scoring their workout experience 3.5 out of 5. Walking at the max speed of 3 miles per hour would be a brisk walk, especially while working at a desk. “3 miles per hour sounds slow,” our tester added, “but I’d be afraid to go much faster on the incline.”

The incline is impressive given its compactness — it measures just 7 inches tall, 32 inches long, and 25 inches wide. Its length is about 20 inches shorter than the average under-desk treadmill  and 40 inches less than a typical treadmill, which helped its footprint and portability earn a 3.5 out of 5 score from our tester. “With it being so small and just 40 pounds, most people could move it by themselves,” they said. 

A drawback of that small footprint is a reduced walking surface. It would be difficult to manage anything more than a walking stride on the 27.6-inch-long deck — which is roughly 20 inches shorter than the deck on the WalkingPad P1 and 28 inches shorter than what you’ll find on the average treadmill.

With such little real estate, it’s probably not a surprise it’s missing conveniences — scoring a 1 out of 5 from our tester — like a device holder or fan. “I don’t think this machine would be for everyone,” they said. “It doesn’t have any smart features or anything, but an incline under-desk treadmill is unique.” 

One convenient feature it does include is the remote control to adjust your speed. This can prevent you from having to awkwardly reach down to the display to make adjustments. For an under-desk treadmill less than $500, we think the incline and miniscule footprint make it a good option for people who want a little more of a challenge than just walking on a flat surface while working.

Best Treadmill Under $500 for Walking: WalkingPad P1 Foldable Walking Treadmill

The WalkingPad P1 Foldable Walking Treadmill distinguishes itself from other walking treadmills with its unique Foot Speed Control feature. This allows you to adjust your speed by changing your position on the belt. “In this mode, you can walk in the front third of the belt to speed up, the middle to remain constant, and the rear to slow down,” our tester — a certified personal trainer and nutrition coach — explained. “I liked using this mode, but also appreciated that I could just control the speed with the remote.”

Another unique feature is how it folds. Most foldable treadmills raise the deck upright or lower the handlebar flat, but this machine folds completely in half. When folded, its length is reduced from 56.37 inches to just 32.5 inches, which makes storage much easier.  

Unfolded, it features a 47.24-inch belt deck, which is roughly 8 to 13 inches shorter than the standard 55- to 60-inch deck on an average treadmill. That’s impressive for a compact unit designed for walking. 

The WalkingPad P1, our product tester’s home treadmill.

Our tester knocked its durability down to 3 out of 5 because of its unimpressive 1-year warranty, but did point out the treadmill’s maximum user capacity of 220 pounds. “My husband weighs around 200 pounds,” our tester said, “and he said that it felt no less steady than he did on higher-end machines.”

One notable absence is the lack of incline capability. Incline walking can boost the intensity of walking workouts, but the design of this machine doesn’t allow for it. “The only thing you can really adjust is the speed,” our tester pointed out, rating the adjustability and ergonomics a 3 out of 5. 

The lack of tech capabilities like a Bluetooth speaker or a display also earned a 3 out of 5 rating, but the overall value came in at 3.5 out of 5. “Without its two unique features — folding completely in half and the Foot Speed Control — I might say it’s pretty standard,” they said. “However, after walking on it almost daily for a year and half, I definitely think it was worth the money.”

Best Treadmill Under $500 for Small Spaces: UREVO 2-in-1 Under-Desk Treadmill

At 54.7 inches long, the UREVO 2-in-1 Under-Desk Treadmill is roughly 6 to 26 inches shorter than the average treadmill, but it’s the unit’s versatility that makes it so ideal for small spaces. By folding its handlebar down, its height reduces from 39.7 inches to just 5 inches, allowing it to operate as both a traditional treadmill and an under-desk cardio machine. 

With the handlebar up, the 2.25 horsepower motor can reach a max speed 7.6 miles per hour. When it’s down flat, it is essentially a walking pad — like the WalkingPad P1 — so the max speed is capped at 3.8 miles per hour.

Our product tester folding the handlebar on the UREVO 2-in-1 Under Desk Treadmill.

It will only require ten square feet of space and, at only 59 pounds, it’s easy to move from your gym to the office and back again. And when you’re done? It’s compact enough to fit under some couches and beds. Our tester, who rated its footprint and portability a 5 out of 5, thought it may even be small enough to take on the road. “It was so lightweight,” they said. “I’m pretty sure you could just load it in the car.”

Since it can only reach a max speed of 7.6 miles per hour, this treadmill isn’t so much for running as it is for walking or jogging. Even if you do run on it, you may find that its 42.5-inch deck is a touch too short for your stride. Our tester noted the deck length when rating their workout experience a 3 out of 5. “For running, I usually like to see a 60-inch deck, or at least 55-inch.,” our tester explained. “When I was using it, I had to make a conscious effort to shorten my stride.” 

Rating the treadmill’s overall value a 4 out of 5, our tester concluded, “This treadmill is not trying to pose as some intense running treadmill, but for getting in a few more steps, walking, and maybe jogging, I think it has a lot of value at $389.” 

Best Incline Treadmill Under $500: Egofit Walker Pro

Incline training can provide a more intense form of low-impact exercise for those who like to get their cardio from walking. The Egofit Walker Pro is our pick for the best incline treadmill under $500 because it features a fixed 5 percent incline — a rare inclusion at this price point. Adding incline to your cardio workouts at home can boost the intensity compared to walking on a flat surface.

While a treadmill this small with incline is relatively unique, there are others — like the LifePro PacerMini — that have a similar fixed-incline design. The PacerMini’s incline is 2 percent higher — 7 percent — though we prefer the Egofit Walker Pro because its 34.25-inch deck is 7 inches longer, thus providing a bit more comfort. 

BarBend editorial member, Kate Meier, walking on the Egofit Walker Pro.

Our tester — a certified personal trainer and nutrition coach — would be the first to point that out. “After a couple minutes, I was definitely feeling more burn than on a typical tread,” they said. Another factor that led to a 4 out of 5 rating for their workout experience was that it worked well on both carpeted and uncarpeted surfaces. “I tried this out on carpet and it did fine,” they noted. “I even used it with no shoes — in socks and barefoot.” 

When the Egofit Walker Pro arrives at your door, good news: no assembly required. Our tester rated its delivery and setup 5 out of 5 and simply said, “Take it out, plug it in — easy peasy.”

They rated the footprint and portability 4 out of 5, dinging it slightly due to its 34.25-inch deck, which is one of the smallest we’ve seen at this price point. “Between the 3 miles per hour max speed and the relatively short deck, it’s not really meant for running,” said our tester. “However, even with long strides at over 6 feet tall — I would say that I got a good workout.”

[Related: The 7 Best Treadmills with Incline of 2024]

Best Treadmill Under $500 for Running: XTERRA TR150 Treadmill

We chose the XTERRA TR150 Treadmill as the best treadmill under $500 for running because it features a 50-inch-long deck that can accommodate most users’ running strides, as well as a top speed of 10 miles per hour for moderate-intensity runs. Its preset programming, including speed and interval training, can also provide structure to your running workouts. 

Compared to the similar Sunny Health & Fitness SF-T4400, the TR150 features small differences that can make a big impact — a one-inch longer deck, a one-mile-per-hour higher max speed, and three more preset programs. 

“Truly serious runners may want at least a 55-inch deck,” our tester said. “But I’d recommend this treadmill for moderate-intensity workouts, for sure.” They rated their workout experience a 3.5 out of 5 and pointed out, “I felt a little uneasy trying to do an all-out sprint where I really needed to extend my stride.”

[Related: The 7 Best Treadmills for Running]

While it folds upright, our tester noted the lack of a hydraulic folding mechanism to assist folding it down. “I thought this actually made it kind of unsafe,” they said. “I could see a kid being able to pull out the pin and release the deck down on top of themselves.” This lack of folding assistance prompted a 2 out of 5 rating for adjustability and ergonomics.

The three-level incline range has to be adjusted manually, but athletes will appreciate the added intensity it can provide. The TR150 earned a 3.5 out of 5 rating from our tester for customizations.

Our tester ended up rating its overall value 4 out of 5. “I appreciate that for such a simple, low-cost machine, it has incline and can get up to 10 miles per hour,” they said. “Add in the fact it only takes up ten square feet, and I think it’s the way to go.”

Best Folding Treadmill Under $500: Goplus 2-in-1 Folding Treadmill

The Goplus 2-in-1 Folding Treadmill offers two ways to use it: handlebar up — running mode — and handlebar down — walking mode. It is our pick for the best folding treadmill under $500 because, in addition to operating as an upright treadmill, it can also function as an under-desk treadmill and be easily stored away. 

The handrails can also be folded in or completely removed. “It felt like I could customize the build of the machine,” our tester noted. With the handlebar raised up, you can hold the horizontal bar in front of you, then attach a handrail on each side. These extend about one foot toward you. 

The Goplus 2-in-1 Folding Treadmill being folded flat.

It earned a 4 out of 5 rating for its footprint and portability — a result of all that folding. “The machine is compact and the wheels helped move it around,” our tester noted. Its adjustability and ergonomics scored a 3.5 out of 5 and our tester emphasized the handrails. “I like that the rails can adjust,” they said, “but I’m docking some points since there is no incline.” Treadmills in this price range sometimes feature a manual incline adjustment — like the XTERRA TR150 — but this model does not.

You also tend to see lower speeds and smaller decks on treadmills at this price range than you would on pricier models. While the 2.25 continuous horsepower motor provides some power, the 40-inch by 16-inch running deck may not be long enough to fit a full running stride for some users. “I think it would be best used for walking,” our tester said. “However, for this price range, I’d still rate the value 4.25 out of 5.” 

They pointed out some of its essential features, like the phone holder and remote control, when emphasizing the value. “It does have basic features like the LED display that shows your calories burned, speed, distance, and time elapsed,” they said. “I like it for what it is, but at $299, this is truly a budget folding treadmill.” 

[Related: The 8 Best Folding Treadmills of 2024]

How We Chose the Best Treadmills Under $500

We tested over 40 treadmills to find the best options for people looking to spend less than $500. Footprint, customization, tech capabilities, and adjustability are just a few of the factors we considered when testing out these machines.

Affordability

In this price range, you can expect to see common features like adjustable speed, backlit or LED displays, preset programming, and even incline. When scrutinizing these treadmills, we compared similar features, as well as taking into account customer reviews to ensure these options lived up to their word. While we were focused on machines in a lower price range, we made sure to look for many of the aspects we found in the best budget treadmills.

Flexibility

Treadmills in this price range aren’t likely to have the same durability or power as pricier models, but they do tend to be smaller and more portable, which can be useful for many athletes. We tried to take advantage of that when making our picks, including several options that can be folded flat to fit under desks and add a bit of extra cardio to your work day. 

The display on the UREVO 2-in-1 Under-Desk Treadmill.

In addition to their folding capabilities, many of our picks are under 100 pounds, meaning they can be easily moved from your gym to the office and back again — or even thrown in the back of your car. 

Deck Size

The size of the running area on a treadmill is an indication of what it is designed for. Decks over 50 inches can typically handle running workouts, as running strides are longer than walking strides. Ideally, a treadmill for running would have a deck around 55 to 60 inches in length and cushioning. On our list, we chose treadmills with a wide range of deck lengths — from 27.6 inches to 50 inches — but made sure to note when treadmills are best suited for walking or jogging. 

What to Consider Before Buying a Treadmill Under $500

Before committing to a big purchase like a treadmill, it’s important to consider several factors like exactly how much it will cost, what you plan to use it for, and the features of a treadmill you value the most. These are a few major considerations.

Price

Buying a treadmill may be more challenging with a smaller budget, but it’s certainly not impossible. Before you take the leap and swipe that credit card, we wanted to show you several quality machines that come in under $500. Our picks range from $299 to $499 and, even within the parameters of your budget, you can find features that justify the price. 

Whether you are looking for a treadmill that can help you add to your step total during work, or are eyeing a 10k coming up, you want to figure out exactly how much you are willing to spend before you go shopping.

Intended Use

What are you planning to use your new treadmill for? Especially on a tight budget, you need to know exactly why you want a treadmill under $500. You might want a treadmill that will help you ease back into cardio after an injury, or maybe you are a beginner who wants to start running but can’t justify dropping over $2,000 for a high-end machine. 

Certified personal trainer, Kate Meier, using the remote control on the Egofit Walker Pro.

The major consideration may be whether you want to use it for walking, jogging, or running. Most treadmills under $500 are not good for running, as they tend to have smaller belt decks and less powerful motors. The products we put together can fill the needs of those short on space, need the challenge of an incline treadmill, or even want to store theirs under a bed or couch.

Frequency of Use 

How often you plan to use your treadmill is an important consideration before you start looking. Since these machines are under $500, the overall construction may not be the most durable. In general, less expensive treadmills consist of lower-quality parts. If you plan on racking up miles day after day — especially running — your treadmill may not last as long as more expensive options with more durable builds.

Different Types of Treadmills Under $500

Treadmills are relatively straightforward machines, but they can serve a lot of purposes. Here are a few of the different kinds of treadmills you can expect to find under $500. 

For Running

Not every treadmill is actually designed for running. You may expect pricier machines to cover all kinds of training, but at less than $500, you may find machines that can’t support anything more intense than a casual walk. In order to use a treadmill for consistent running, you’ll need a belt deck that fits your running stride. Typically, we would like to see a deck around 55 to 60 inches long, but you may find your stride could fit on a smaller deck, too. 

Another factor for a running treadmill is the power of the motor — generally around 2.0 to 3.0 continuous horsepower — and the maximum speed the machine can reach. You could get a good jog going around 7 or 8 miles per hour, but to be able to really do some speed training, you want to see a max speed closer to 10 to 12 miles per hour.

Under-Desk

The main draw of an under-desk treadmill is in the name — it can fit under your desk. Using one while seated at a desk would be extremely difficult, so it’s safe to assume you would use it at a standing desk. On our list, you’ll see a few designs and heights that could qualify, but it’s also important to consider your desk height. 

When standing at your desk, you typically want it to rise around elbow-height, which for many people will be around 44 inches. If your under-desk treadmill — like some on our list — is 6 inches high, you would need your standing desk to be able to rise 6 inches higher than normal to compensate. 

For Walking 

If you intend to use your treadmill primarily for walking, you may need fewer capabilities than a running treadmill. To generate the speed required for its user to run, running treadmills need more powerful motors than walking treadmills. For most people, 3 to 4 miles per hour would be a good walking pace. Incline capability can also be a good feature to look for as it can add variety and challenge to a walking workout.

The good news for those looking for a walking treadmill is that lower speeds usually don’t require as powerful a motor. For the manufacturer, a less powerful motor means lower cost to produce, which can translate to a lower price on your end.

Benefits of Treadmills Under $500

Sticking to a $500 budget doesn’t have to mean you sacrifice all the benefits of the best treadmills. Some positive aspects of finding a treadmill in this price range are obvious — spending less money — but a lot of these options also have smaller footprints, making them easier to pack away to save floor space.

Saving Money

It’s easy to get overwhelmed by the luxury options offered by many top-of-the-line treadmills, which can include features like HD touchscreens, app integration, and huge incline ranges. 

If all you’re looking for is a machine you can hop on and start moving, there’s a good chance you can find a solid machine for under $500. That saves you some extra dough to round out your gym with the best budget home gym equipment. 

Compact Design

A positive aspect of shopping in this price range, is that many of your options will be compact and easy to move and store. The price of any treadmill is a reflection of how much it costs to manufacture. If a company spends X amount of money to build the product, it only stands to reason that they need to charge X + more to make a profit. 

Our product tester walking on the Goplus 2-in-1 Folding Treadmill with the handlebar down.

Since these machines come in under $500, it’s likely it cost less to make. For some cheap machines, that may mean cutting corners in the quality of the build, but some — like those on our list — may just have fewer parts or smaller footprints. For you, that means an added benefit of saving space.

Cardiovascular Fitness

The benefits of cardiovascular exercise are not restricted to treadmills under $500, however, the options in this price range can promote the same benefits as high-end machines like the ProForm Pro 9000 treadmill. Two main benefits of regular cardio exercise are lower blood pressure and lower risk for cardiovascular disease, which broadly is the leading cause of death globally. Whether you are walking, jogging, or running, the treadmills on our list are affordable and convenient ways to boost your cardiovascular fitness. (1)(2)

Final Word

With a budget of just $500 you can still find a treadmill with solid features like incline capability, moderate speeds, and high weight capacities. When setting out to make a big purchase like a treadmill, it’s important to establish what you value in the machine. The picks in our list cover a wide range of intended uses, available features, and prices.

Whether you want to add running to your exercise regimen, need to get in a few more steps during the work day, or just want to be able to walk while watching your favorite shows, you can find an option here. After years of owning, using, and scrutinizing treadmills, our team is well-qualified and well-positioned to point you in the right direction. When you start searching for the best treadmills under $500, remember that it’s all about using your machine to help you reach your fitness goals.

FAQs

References

Nystoriak, M. A., & Bhatnagar, A. (2018). Cardiovascular Effects and Benefits of Exercise. Frontiers in cardiovascular medicine, 5, 135.

World Health Organization. (2021, June 11). Cardiovascular diseases (cvds). World Health Organization. https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds) 

The post 7 Best Treadmills Under $500 of 2024 appeared first on BarBend.

2023 World’s Strongest Man (WSM) Mitchell Hooper is training for his mixed martial arts (MMA) debut against 2017 WSM champion Eddie Hall. Hall picked up boxing after his retirement from competitive strongman, giving Hall a slight experience advantage in the octagon over Hooper for their bout in Qatar on Feb. 17, 2024. 

To improve Hooper’s fighting technique, he has sought numerous experts’ guidance on how to effectively switch from strength to strangleholds. One of these experts is Canadian black belt Silvana Shamuon.

On Jan. 16, 2024, Hooper published a half-hour training video with Shamuon on his YouTube channel, featuring, among other moves, speed kicks. Check it out below::

[Related: 2024 Beasts of Burden Results — Mathew Ragg Dominates]

Silvana Shamuon

Shamuon is world-renowned for various kicking techniques. She holds two titles in the Guinness Book of World Records: one for the most number of kicked objects above-head in a minute — she kicked 59 footballs off peoples’ heads in 60 seconds — and one for combination kicking within a minute — she landed 178 total kicks against a training pad in 60 seconds.

Shamuon and Hooper warmed up via groin stretches. Per Shamuon, groin injuries are among the most common while kicking due to their requisite range of motion.

Roundhouse Kick

Hooper first learned how to roundhouse kick. Shamuon instructed Hooper to rotate his body so that his hip faced the heavy bag. Hooper’s back foot was pre-pivoted away from the heavy bag, with his hands protecting his torso and face.

Shamuon positioned Hooper’s kicking leg into the “chamber position,” where the upper leg is parallel to the floor; the knee faces the bag, and the lead foot kicks the side of the target. After a strike, Hooper returns to the starting chamber position. Hooper struggled to balance but found more consistency once understanding how to properly engage his core.

Sidekick, Front Kick, & Push Kick

During sidekick instruction, Shamuon implored Hooper to guard his ribs and midsection when attempting a foot blow to the opponent’s pelvis or core. Hooper assumed the chamber position with his heel facing the target. Driving through the back heel is crucial to generate power for an effective sidekick.

Due to his relatively limited flexibility, Hooper felt more comfortable with front or push kicks. Shamuon explained the two ways to connect with a push kick are via the heel or the ball of the foot.

Strongman Coaching

After the introduction to combat kicking, Hooper taught Shamuon some strongman 101. Hooper taught Shamuon the log press and how to lift Atlas stones. Lifting stones has translatable skills to kicking, as both require power generation through the hips.

Hooper’s fight against Hall will take place on Feb. 17, 2024, in the Finishers Championship at the Lusail Stadium in Qatar. Four-time WSM champion Brian Shaw is also scheduled to compete on the card against a yet-to-be-named opponent.

Featured image: @silvanakicks on Instagram

The post Hall of Fame Mixed Martial Artist Silvana Shamuon Trains Mitchell Hooper for His Upcoming Fight appeared first on BarBend.

The 2024 Beasts of Burden contest was the first elite strongman contest of the 2024 season. It took place in Molendinar, Australia, on Jan. 21, 2024, and featured nine athletes competing across five events.

At the conclusion of the single-day contest, 2023 World’s Strongest Man (WSM) Finalist Mathew Ragg emerged victorious after accruing 41 of a possible 45 points — a dominant performance. Below are the final standings:

2024 Beasts of Burden Results

Mathew Ragg — 41 points

Brenton Stone — 30 points

Eddie Williams — 28 points

Jean-Stephen Coraboeuf — 28 points

Jordan Osborne — 22 points

Tiano Faapoi — 21 points

Tyler Helm — 20 points

Sean Logan — 14 points

Macauley Tinker — 14 points

The five contested events were the Log Lift, Farmer’s Walk, Car Deadlift, Loading Race, and Atlas Stones. Check out the individual event results below:

[Related: The Stoltman Brothers Tour Ryan Terry’s £5,000,000 Custom Gym]

2024 Beasts of Burden Event Results

Check out the individual event results below:

Log Lift

Athletes had 60 seconds to lift as many reps as possible of either 170 or 190 kilograms. One rep at the higher weight outranked any number of reps at the lower weight:

Brenton Stone — Two reps (190 kilograms)

Mathew Ragg — One rep (190 kilograms)

Jean-Stephen Coraboeuf — Two reps (170 kilograms)

Jordan Osborne — One rep (170 kilograms) (T-fourth)

Tyler Helm — One rep (170 kilograms) (T-fourth)

Macauley Tinker — One rep (170 kilograms) (T-fourth)

Eddie Williams — no lift (170 kilograms)

Tiano Faapoi — no lift (170 kilograms)

Sean Logan — no lift (170 kilograms)

Farmer’s Walk

The Farmer’s Walk comprised 170 kilograms down a 20-meter course for time:

Eddie Williams — 12.79 seconds

Jordan Osborne — 14.76 seconds

Tiano Faapoi — 14.86 seconds

Mathew Ragg — 15.38 seconds

Tyler Helm — 36.78 seconds

Jean-Stephen Coraboeuf — 51.50 seconds

Brenton Stone — 1.9 meters

Macauley Tinker — 1.55 meters

Sean Logan — 1.5 meters

Car Deadlift

The car weighed 363 kilograms. Athletes attempted to lock out as many reps as possible:

Mathew Ragg — Nine reps

Sean Logan — Eight reps

Jean-Stephen Coraboeuf — Six reps

Eddie Williams — Five reps

Brenton Stone — Four reps

Jordan Osborne — Three reps (T-sixth)

Tiano Faapoi — Three reps (T-sixth)

Tyler Helm — Three reps (T-sixth)

Macauley Tinker — One rep

Loading Race

The Loading Race featured four implements ranging in weight from 120 to 150 kilograms to be traversed 10 meters and loaded onto a platform:

Mathew Ragg — Four in 36.72 seconds

Tiano Faapoi — Four in 42.13 seconds

Brenton Stone — Four in 50.08 seconds

Macauley Tinker — Four in 54.63 seconds

Eddie Williams — Four in 56.17 seconds

Jordan Osborne — Three in 25.05 seconds

Jean-Stephen Coraboeuf — Three in 29.39 seconds

Tyler Helm — Three in 40.54 seconds

Sean Logan — Three in 45.63 seconds

Atlas Stones

The closing event featured five Atlas Stones — 160 to 200 kilograms — to be loaded in the fastest time possible within the 60-second time limit:

Mathew Ragg — Five in 45.58 seconds

Eddie Williams — Four in 24.97 seconds

Jean-Stephen Coraboeuf — Four in 29.49 seconds

Brenton Stone — Four in 41.63 seconds

Tyler Helm — Four in 55.16 seconds

Sean Logan — Three in 22.10 seconds

Tiano Faapoi — Three in 25.08 seconds

Jordan Osborne — Two in 8.74 seconds

Macauley Tinker — no lift

More Strongman Content

“Drive the Bar”: Zack Telander’s Split Jerk Tips For Strongman Mitchell Hooper

A Day in the Life of Eddie Hall

Is Visualization Your Ticket to Better Performance?

Featured image: @raggstrongman on Instagram

The post 2024 Beasts of Burden Results — Mathew Ragg Dominates appeared first on BarBend.

Kilroy offers a glimpse into the future of the Oura Ring and shares her perspective on the wearable industry as a whole

Dorothy Kilroy, chief commercial officer at Oura, joins the show in Athletech News’ latest installment of the “Unscripted” podcast. While Kilroy started at Oura less than a year ago, she’s a long-tenured consumer, having worn the company’s wearable smart ring for almost five years now. 

Alongside “Unscripted” co-hosts Edward Hertzman, Athletech’s founder and CEO, and Eric Malzone, Kilroy discusses the ultra-popular Oura Ring and what’s next for Oura while also breaking down what she’s seen of the wearable industry as a whole. How wearables can assist, but not replace, medical professionals is also discussed during the podcast, along with how Oura caters to other key demographics. 

Watch this episode of “Unscripted” for unfiltered takes on the following:

How Oura separates itself from the wearables pack

Relationships with key demographics including females, active users and medial communities

Futures for Oura and the wearable industry as a whole

Key Talking Points:

Introductions: (0:00 – 2:11)

Oura vs other wearables (2:11 – 4:49)

What the Oura Ring offers (4:49 – 6:24)

Responding to consumers (6:24 – 8:00)

Oura and women’s health (8:00 – 10:19)

Oura’s business model (10:19 – 13:10)

Relationship with medicine (13:10 – 16:58)

Future of wearables (16:58 – 19:49)

Accessibility and demand (19:49 – 22:04)

Artificial intelligence usage (22:04 – 24:41)

Fashion element (24:41 – 28:22)

Wrap-up/methods of contact (28:22 – 29:51)

The post Watch Now: Oura’s Dorothy Kilroy Joins ATN “Unscripted” Podcast appeared first on Athletech News.

You’ve just started surrendering to your cardio-happy friend who insists that you do something in the gym aside from picking up heavy barbells and putting them back down. Fine, you say, you’ll do…cardio. But the query of HIIT versus LISS — high-intensity interval training versus low-intensity steady-state cardio — arises. You want to do whichever is better.

Credit: oleksboiko / Shutterstock

The question is: better at what? Are you aiming to get more powerful and explosive? To process oxygen more efficiently? To improve your heart health or work capacity? Here, we’ll lay out for you whether HIIT or LISS can give you what you’re going for — and when you might want to do both.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

HIIT Vs. LISS Cardio Differences

The biggest differences between HIIT and LISS can be found in their names. In one corner, you’ve got high-intensity training; on the other, you’ve got low-intensity training. One happens in intervals — spurts of big energy — while the other occurs in a steady state of consistent, trudging effort.

Pros and Cons of HIIT

Here are your pros and cons in a nutshell.

Pros of HIIT 

The benefits of HIIT workouts are broadly associated with their brevity and ferocity — both physically and mentally. Because these workouts so intensely test and retest your physical and mental limitations, they confer their benefits quickly and noticeably.

Shorter Workouts

HIIT workouts are designed to have you bring all-out effort into short intervals of work followed by periods of active rest. Because you’re using so much energy, most HIIT workouts draw to a close before they reach the 20-minute mark, taking less time than other workout types. If you’re hoping to reap your training rewards in a time-efficient manner, this is a classic advantage to HIIT.

Increased Power and Muscularity

Whether your HIIT session includes sprints on the treadmill, burpees, wall balls, or box jumps, HIIT generally involves explosive plyometric exercises.

Credit: Kaspars Grinvalds / Shutterstock

[Read More: The 5 Best HIIT Treadmill Workouts to Bring Some Heart to Your Training]

These recruit very large muscle groups, often across your entire body. In the process, your large muscle groups will be pushed to the limit, which may help increase your muscle mass over time. (1)

Improved Cardiovascular Health

Though LISS is often the form of cardio that people do to improve overall cardiovascular health — a long jog is, after all, what many people picture when they say they’re “doing cardio” — HIIT is also great for overall wellness.

Research indicates that HIIT protocols can improve all kinds of markers of cardiovascular health, ranging from improved exercise capacity, anaerobic endurance, aerobic endurance, and maximal oxygen uptake to other improved metabolic health indicators. (2)

More Workout Variety

Because HIIT combines a series of short intervals of exercise, the door is open for you to incorporate plenty of variety. So whether you use a strict Tabata training protocol, or you incorporate all of the classic moves of a CrossFit workout, all of it can qualify as HIIT as long as you go all out.

That variety may well keep you interested and fend off the monotony that is all too often associated with promoting your long-term cardio health.

Cons of HIIT 

HIIT pushes your body to the brink of failure, which can be a huge pro for many athletes. Challenging yourself and discovering new capabilities is precisely the point. But on the flip, HIIT can exact a heavy cost on your muscles and joints even when performed correctly.

Higher Impact

HIIT workouts often involve some heavy-hitting exercises — think jumping lunges and all-out sprints. While you can certainly swap in lower-impact moves like tempo bodyweight squats, the plyometric nature of the moves is meant to jack up your heart rate and involve big muscle groups. 

[Read More: 5 Perfect Pre and Post-HIIT Workout Meals (With Kettlebell Kitchen)]

As such, you may encounter uncertain foot placements or lapses in form, particularly when fatigue sets in. Of course, this can happen during any type of exercise, including low-intensity sessions. But the higher impact that certain forms of HIIT can have may be a little rough on your joints.

Tempting to Cut Short

Since HIIT workouts are often daunting, and performed in fixed sets with limited rest periods, it can be tempting to shave one or two grueling intervals from your regimen. Sometimes bailing out of a HIIT workout that has already taxed your body is a wise decision — you’ll learn to listen to your body as you become a more experienced athlete. 

[Read More: 3 Simple and Effective Methods to Increase Workout Intensity]

But other times, you may want to stop before the best benefits will kick in because you’re not mentally in the game. That can be a discouraging aspect of HIIT for many — while, of course, it’s precisely what others love about it.

Higher Mental Barrier of Entry

HIIT workouts require you to be dialed in at all times. By their very nature, HIIT exercises are intended to evoke an all-out effort from you. This means that from the moment the clock starts, you’re aiming for peak performance. 

[Read More: Low Impact, 15-Minute HIIT Kettlebell Circuit]

It can be tough to lace up your cross-training shoes and pump yourself up for a workout that you know is going to be extra intense. If you’re coming across that barrier, try to think of your warm-up as part of the workout to give yourself a more gradual build-up. Use the dynamic warm-up to get your mind in the game as well as your body.

Pros and Cons of LISS 

Low-intensity steady-state cardio is the kind of traditional cardio training you might automatically think of when someone mentions “doing” cardio. A 5k run or a jog during your lunch break — even a solid dog-walking session — all can qualify as LISS cardio.

With LISS training, you’re aiming to do your cardio exercise (say, running) at a pace you can sustain without stopping for a given amount of time — usually, over 15 minutes or so.

Pros of LISS Training

Most of the benefits of LISS training are linked to their comparatively relaxed exertion levels, relative freedom, and high health rewards. With LISS workouts, time is your ally, and the accumulated benefits of the training style will gradually add up over many workouts.

Sustainable But Effective

LISS offers you the chance to increase your stamina and develop your cardio health in a relatively relaxed fashion without placing undue stress on muscles, tendons, and joints. That said, if you choose running as your modality, you will be placing a relatively higher impact on your joints than, say, walking or using a rowing machine. Plan your workouts accordingly.

Simple Structure

By their very nature, LISS workouts eliminate race-against-the-clock scenarios from your training routine in favor of a more moderate, almost leisurely, approach. As long as you’re maintaining proper form, you don’t have to think much about what you’re doing or how to do it.

Credit: GaudiLab / Shutterstock

[Read More: Study: Low Vs High Effective Training Frequency for Strength and Mass]

All you have to do is choose your modality — a brisk walk, a jog, or perhaps a session on the exercise bike? — and set a pace that you know you can sustain over time. Plug in your favorite podcast and the rest takes care of itself.

Improved Heart Health

It doesn’t have to be high-impact to have a big impact on your health. Low-impact cardio like cycling or jogging for extended periods has been proven to lower blood pressure and reduce the onset of heart disease. (3) LISS training enables you to help your heart and overall health without quite the intensity that HITT requires.

Beginner-Friendly

You don’t have to step foot in a gym to get your LISS on. All you have to do is head outside and take a walk. Even walking at a steady pace “counts” as LISS, so athletes who are new to or returning to training after a break can cruise in gradually.

Cons of LISS Training

Depending on your fitness goals, you might not find what you’re searching for with LISS. 

Limited Strength and Power Gains

Unless you’re coming back from truly not training or moving much at all, low-intensity steady-state cardio is not a form of exercise that is meant to help you build muscle. (4) Similarly, you won’t be boosting your power production or strength all that much with low-intensity training like this.

[Read More: Try These 8 Intensity Training Techniques For Your Bodybuilding Workouts Up a Notch]

That said, if you’re aiming to get stronger and improve your power production, you certainly can use LISS to supplement your training. You can, indeed, use LISS to improve your cardiovascular fitness while also focusing on your strength and power work on the platform.

Here are two guides for how to train for strength and endurance or running concurrently:

Everything You Need to Know About Endurance Training for Strength Athletes

How to Balance Running and Strength Training, No Matter Your Goals

Reduced Variety

For many athletes, the straightforward nature of LISS workouts are undoubtedly a boon — plug in a good playlist and get after one goal. But athletes who have difficulty doing the same thing (running, for example) for a long period of time may find this tricky. 

And the nature of LISS training generally the method to types of cardio that can be done for long spans, like jogging, casual elliptical training, or low-speed rowing and swimming. If you don’t like those modalities, you might not be in luck.

Time-Consuming

As opposed to the quick, intense movement snacks provided by HIIT sessions, LISS training takes comparatively longer. You absolutely can have a short LISS session, lasting shorter than 20 minutes (by comparison, that’s a long HIIT session). But in general, you want LISS sessions to be upwards of 20 or 30 minutes. For some, that can pose a significant barrier to entry.

If that’s presenting a challenge, remember that it is definitely possible to split your LISS training into smaller sessions — say, four quick 10-minute walks throughout the day instead of one 40-minute session.

How to Choose Between HIIT and LISS

Your choice between HIIT and LISS may depend on what you intend to do between strength workouts. If you’re spending three days a week cranking out powerlifting sets that exhaust your large muscles, LISS might provide your body with the break it requires. 

Credit: Dusan Petkovic / Shutterstock

[Read More: High Volume vs. Maximum Intensity: How to Choose?]

However, if you favor a training approach that may further enhance your strength, HIIT is the way to go. Just make sure you’re programming yourself enough recovery time to maximize your gains.

Workouts

Your standard HIIT and LISS workout are going to be quite different from each other, of course. Here’s how.

HIIT Workout

In general, HIIT workouts tend to focus on large muscle groups, compound exercises, and plyometrics. As such, you’ll generally get a full-body workout.

This HIIT workout example will fully engage your upper body and lower body, fry your legs, and get your heart pumping very rapidly. It incorporates only three different movements that are very simple, yet very effective. You’ll feel the compounding effects from the effort very quickly.

After four minutes of easy jogging and dynamic stretches to warm up, perform four cycles of the following exercises at a maximum effort. Conclude with four minutes of walking and optional stretches as a cooldown. 

30 Seconds of Sprinting

30 Seconds Rest

30 Seconds of Jump Squats

30 Seconds Rest

30 Seconds of Burpees

30 Seconds of Rest

Repeat circuit for four total rounds.

LISS Workout

LISS workouts tend to be extremely simple, and this example is no exception. After some dynamic stretches, you’ll work your “ramp-up” effort into phase one of the session. 

Phase One: 15 minutes of Brisk Walking

Phase Two: 30 minutes of Slow Jogging

Phase Three: 15 minutes of Brisk Walking

Of course, you can customize these time periods as needed. For example, you can cut it down to five to 10 minutes of brisk walking on either end and only 10 to 20 minutes of jogging.

Your Takeaways

So, HIIT versus LISS: who wins? Turns out, you can’t go wrong with either, as long as you’re emphasizing recovery in your program. Here’s how it breaks down:

HIIT workouts are very intense and use intervals — so, you’ll be going all out for a short period, doing some active rest, then repeating.

LISS workouts are by nature low-intensity and continuous — so, you’ll be performing a continuous effort (say, jogging or walking) that you can sustain without rest for a longer period of time.

HIIT and LISS cardio both improve overall cardiovascular fitness and metabolic health.

HIIT may help you improve power, strength, and musculature.

LISS is very beginner-friendly, which can help you build the base of a sustainable, long-lasting program.

HIIT workouts are quick and time-efficient, while LISS workouts tend to take longer.

HIIT workouts tend to be higher impact on your body while LISS workouts may have a lower impact on your joints and body overall (unless you’re running for long distances).

FAQs

If you’re still trying to decide whether a HIIT workout or an LISS workout is the ideal complement for the rest of your training routine, we’ve got the answers to some common questions below.

References

Caparrós-Manosalva C, Garrido-Muñoz N, Alvear-Constanzo B, Sanzana-Laurié S, Artigas-Arias M, Alegría-Molina A, Vidal-Seguel N, Espinoza-Araneda J, Huard N, Pagnussat AS, Sapunar J, Salazar LA, Marzuca-Nassr GN. Effects of high-intensity interval training on lean mass, strength, and power of the lower limbs in healthy old and young people. Front Physiol. 2023 Sep 27;14:1223069.

Atakan MM, Li Y, Koşar ŞN, Turnagöl HH, Yan X. Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective. Int J Environ Res Public Health. 2021 Jul 5;18(13):7201.

Lee DC, Pate RR, Lavie CJ, Sui X, Church TS, Blair SN. Leisure-time running reduces all-cause and cardiovascular mortality risk. J Am Coll Cardiol. 2014 Aug 5;64(5):472-81. 

Konopka AR, Harber MP. Skeletal muscle hypertrophy after aerobic exercise training. Exerc Sport Sci Rev. 2014 Apr;42(2):53-61.

Keating SE, Johnson NA, Mielke GI, Coombes JS. A systematic review and meta-analysis of interval training versus moderate-intensity continuous training on body adiposity. Obes Rev. 2017 Aug;18(8):943-964. 

Gore CJ, Withers RT. Effect of exercise intensity and duration on postexercise metabolism. J Appl Physiol (1985). 1990 Jun;68(6):2362-8. 

Fuentes Artiles R, Staub K, Aldakak L, Eppenberger P, Rühli F, Bender N. Mindful eating and common diet programs lower body weight similarly: Systematic review and meta-analysis. Obes Rev. 2019 Nov;20(11):1619-1627.

Tamayo Acosta J, Sosa Gomez AE, Samuel S, Pelenyi S, Acosta RE, Acosta M. Effects of Aerobic Exercise Versus High-Intensity Interval Training on V̇O2max and Blood Pressure. Cureus. 2022 Oct 15;14(10):e30322. 

Featured Image: oleksboiko / Shutterstock

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