In the scenic expanses of British Columbia, Dave Asprey, the multimillionaire founder of Bulletproof Coffee, has turned his life into a high-tech laboratory with an ambitious goal: living until 180. 

Known for popularizing coffee blended with butter, Asprey’s real passion lies in pioneering extreme biohacking techniques to combat aging. 

His methods are as radical as his longevity target, encompassing a vast array of supplements, diets, and cutting-edge gadgets.

Dave Asprey’s Approach

Dave Asprey is pushing the boundaries of what we think is possible. He uses a mix of high-tech and unusual methods all aimed at living a much longer and better life.

Here’s what he does:

1. Stem Cell Manipulations

Asprey has embraced stem cell therapy like no other. 

He undergoes biannual injections of his own stem cells into nearly every part of his body, including joints, spinal cord, and brain, aiming to rejuvenate tissues and maintain youthful function.

2. Rigorous Supplementation

Each day, Asprey consumes around 100 supplements. 

These range from common vitamins to exotic compounds, each selected to delay aging and optimize bodily functions.

1. Vitamins and Minerals

Vitamin D3: For immune function and bone health.

Vitamin K2: Often taken with Vitamin D3 to support bone density and heart health.

Magnesium: Used for muscle relaxation and better sleep.

Zinc: To boost the immune system and for hormone production.

2. Antioxidants

Polyphenols: Such as those found in brightly colored vegetables or deeply pigmented berries, are used for their anti-aging properties.

Vitamin C: High doses for general health and immune support.

Glutathione: Often referred to as the master antioxidant, for detoxification and protection against cellular damage.

3. Amino Acids

Creatine: For energy production and muscle strength.

Collagen Protein: Promotes skin elasticity and joint health.

BCAAs (Branched-Chain Amino Acids): To enhance muscle recovery and growth.

4. Fatty Acids

Krill Oil: Rich in omega-3 fatty acids for heart and brain health.

MCT Oil: Medium-chain triglycerides, a staple of his Bulletproof Coffee, for brain energy and to promote weight loss.

5. Specialty Supplements

PQQ (Pyrroloquinoline Quinone): To support cellular energy production.

CoQ10 (Coenzyme Q10): Enhances heart health and supports energy production at a cellular level.

Resveratrol: For cardiovascular health and its potential to mimic the effects of calorie restriction.

Curcumin: For its anti-inflammatory properties and potential to improve cognitive function.

6. Nootropics and Cognitive Enhancers

Modafinil: Occasionally used for its wakefulness-promoting properties.

Choline: Supports brain function and liver health.

7. Gut Health

Probiotics: To maintain a healthy gut microbiome.

Prebiotics: Supports the growth of beneficial gut bacteria.

8. Hormonal Supplements

DHEA: Used to combat aging and improve muscle strength and libido.

Pregnenolone: Claimed to support memory and the body’s stress response.

3. The Bulletproof Diet

High in fats and low in carbohydrates, the Bulletproof Diet is designed to mimic fasting conditions, encouraging the body to burn fat for fuel in a process known as ketosis, which Asprey believes promotes longevity.

4. Infrared Saunas and Light Therapy

Regular sessions in infrared saunas are purported to detoxify the body and improve circulation, while targeted light therapy addresses skin health and cellular repair.

5. Hyperbaric Oxygen Therapy

By frequently sitting in chambers with increased oxygen pressure, Asprey aims to enhance tissue healing and cognitive functions, an extension of his routine practices.

6. Cryotherapy

Subjecting himself to extremely cold temperatures, Asprey seeks to reduce inflammation, a common cause of age-related diseases, thereby potentially extending his life span.

7. High-Tech Exercise Routines

Asprey uses vibrational platforms to improve muscle tone and strength with minimal time investment, aligning with his efficiency-focused lifestyle.

8. Atmospheric Cell Trainer

This novel device simulates high-altitude conditions, intended to boost endurance and metabolic rate without the need for traditional, time-consuming exercises.

9. Brain Optimization Through EEG

Frequent EEG sessions help Asprey train his brain to be less reactive, enhancing mental stability and performance.

10. Pulsed Electromagnetic Field (PEMF) Device

Employed sporadically, this device aims to activate cell regeneration, improve circulation, promote bone healing, and alleviate symptoms of depression.

11. Cosmetic Applications

Asprey also uses his biohacking techniques for personal appearance enhancements such as increasing hair density and reducing wrinkles.

The Public and Scientific Reception

Asprey’s methods have sparked both intrigue and skepticism. Critics argue that many of his interventions lack robust scientific support and warn of potential health risks. 

Nonetheless, his followers, many influenced by his charismatic presentations and claims of enhanced wellbeing, continue to grow.

Conclusion

Dave Asprey’s approach to life extension is unconventional and not without its detractors. However, his commitment to exploring the limits of human longevity is undeniable. Whether his extensive use of biohacking will help him reach his goal of living to 180 remains to be seen, but it certainly has placed him at the forefront of the biohacking movement, continually challenging our understanding of the possible.

As we watch Asprey’s journey unfold, it’s clear that the intersection of technology and biology will remain a hotbed of innovation—and controversy—for years to come.

We’ll spill the beans — at BarBend, we love dumbbell exercises. And core workouts. Put them together and we’re over the moon. If you feel the same, or you’re on the hunt for a new dumbbell ab workout yourself, you might want to try the dumbbell side bend. This ab and oblique core exercise is all you need to build up your torso strength and develop real-world stability in the process.

How To Do the Dumbbell Side Bend

As far as abdominal exercises with dumbbells go, the side bend is pretty simple. To do this move, you’ll need a single dumbbell, some space to work, and that’s about it. 

Step 1 — Stand upright with a roughly hip-width stance, holding a dumbbell at your side in one hand. 

Step 2 — Tip over toward the side you’re holding the weight with until you feel a significant stretch on the opposite side of your abdomen. 

Step 3 — Reverse the motion, using your core muscles to pull yourself upright. 

Sets and Reps

For Muscle Growth: 3 x 10-12 

For Strength: 3 x 6-8

Modifications

Make It Easier: Place your non-working hand on your hip or hold it aloft out to the side to stabilize yourself and improve balance. 

Make It Harder: Try using a B-stance; stagger your feet, placing your non-working-side leg slightly behind your midline, and stand only on the ball of that foot. 

Dumbbell Side Bend Variations

The dumbbell side bend isn’t the most customizable movement out there. However, you can perform a few side bend variations by changing the equipment you use. 

[Read More: Exercises to Strengthen the Lower Back & Prevent Pain, Plus 3 Workouts]

Cable Side Bend: By holding on to an adjustable cable handle set down by the floor, you can apply consistent mechanical tension to your core muscles. You can also stand on a box or lower riser to lengthen your range of motion even further. 

Kettlebell Side Bend: Kettlebell side bends are very similar to the dumbbell version, but you might find the handle of the kettlebell more comfortable to hold onto. 

Dumbbell Side Bend Alternatives

Sick of side bends? We feel you — no core exercise is fun to do too often or for too long. If you’re looking for a dumbbell side bend alternative to spice things up, we recommend taking one of these for a spin: 

Russian Twist

[Read More: The Best Online Workout Programs For Coaching, Cardio, Value, And More]

Sit on the floor with your legs slightly bent and your heels gently touching the ground.

Hold a medicine ball or small weight with both hands around chest level.

With your torso at a 45-degree angle relative to the floor,

Without moving your legs, slowly twist your torso from left to right, gently touching the object you’re holding to the floor. 

Suitcase Carry

[Read More: The Best Budget Home Gym Equipment]

Stand next to a heavy dumbbell or kettlebell.

Hinge down, pick up the weight with one arm, and stand up straight.

Align your ribcage and pelvis, brace your core, and take small steps forward. Avoid tilting your body toward the side of the weight you’re carrying.

Muscles Worked by the Dumbbell Side Bend

Credit: Satyrenko / Shutterstock

The dumbbell side bend is a one-stop shop for core training. The unique range of motion makes this move a stellar pick for targeting the various muscles in your core. Here’s a brief breakdown: 

Obliques: Your internal and external obliques sit on the sides of your lower abdomen. During the dumbbell side bend, these muscles stretch as you tilt your body from side to side and contract to help pull your body upright. 

Rectus Abdominis: Your primary abdominal muscle works in conjunction with the obliques to tilt and straighten your trunk, though the rectus abdominis is considered an accessory mover during this exercise.

Forearms: Your forearm muscles must contract isometrically to firmly clasp the weight you’re holding and keep it in your hand for the duration of your set. 

Benefits of the Dumbbell Side Bend

Dumbbell side bends are your one-stop shop for core training. They’re one of the few ab exercises with dumbbells you can do while standing up, and they train your body through a unique range of motion of tilting from side to side. But the benefits don’t end there. 

Accessible Almost Anywhere

One of the best things about the side bend exercise is that you can do it basically anywhere — either at home if you have a dumbbell on-hand, or in a commercial gym with the weights available in the dumbbell rack. This makes it an easy exercise to stick with over time, since you can always grab a weight and get to work. 

Easy To Perform

Some ab training workouts consist of exercises with complicated or inaccessible techniques. On the spectrum of “floor crunch” to “dragon flag” (yes, that’s a real one), dumbbell side bends fall firmly on the side of crunches. They’re straightforward, easy to learn, and isolate the muscle you’re trying to work. 

Great For Supersets 

One way to effectively train your core if you’re short on time is to perform supersets; pairing two movements together and doing them with no rest in-between. Supersets are great if the moves you pair up are practical and don’t require lots of setup or valuable equipment in a crowded gym.

[Read More: The Most Effective Workout Splits, Created by Our Experts]

Side bends shine here. All you need is a small open space and a single dumbbell and you’re off to the races. Superset side bends with suitcase carries, dumbbell-weighted dead bugs, or even a bodyweight ab exercise like the plank or side plank. 

Common Dumbbell Side Bend Mistakes

Side bends with dumbbells may be simple, but you should still be aware of a few common errors that people typically commit while performing the exercise. Steer clear of these and you’ll be in great shape: 

Rounding Your Back

The side bend exercise with a dumbbell (or any other weight) trains a motion called lateral flexion of the thoracic and cervical spine. In plain English, you’re training the muscles around your spinal column to bend your spine and then pull yourself upright again. 

[Read More: The Best Back Exercises And Full Workouts To Build Muscle And Strength]

You’ll want to isolate this motion by preventing any forward rounding of your back. Shift only from one side to the other. It may help to imagine that you’re standing in a very narrow alleyway if you need a mental cue.

Holding Two Weights

You don’t want to hold two dumbbells at once during the side bend. Think of it this way; you’re offsetting the unilateral (single-sided) resistance with equal weight on the opposite side of your body. This makes it easier to balance and stabilize your spine, even though that’s the exact quality you’re trying to challenge while you perform side bends for your abs and obliques.

[Read More: The Best Adjustable Dumbbells for Your Home Gym]

The weight held on your non-working side also isn’t doing anything productive other than fatiguing your grip. This is a very common mistake for anyone who starts doing side bends during their ab workouts, so don’t feel bad if you’ve done it in the past. 

Hip Shift

When performing side bends, your goal is to tilt your spine from side to side without moving your hips. Resist the temptation to slide your pelvis to the left or right as you do side bends. Doing so isn’t harmful or dangerous, but it interferes with your ability to isolate the muscles you’re trying to work. 

Get Bendy 

No matter your training goal, dumbbell side bends are a great option for building ab muscles and developing all-around core strength and stability. You can perform them just about anywhere with almost (you do need a dumbbell, of course) no equipment, and the technique is simple and easy to learn. 

Frequently Asked Questions

The post Dumbbell Side Bend: How To + Core Workout Training Tips appeared first on BarBend.

Backward walking is undoubtedly something you’ve seen take hold in the gym lately. A lot of this popularity may come from your fave fitness influencers on TikTok. And while not everything we see on social media is, ahem, a good idea, there are some creative approaches out there. And walking backward on a treadmill is both eye-catching and seemingly simple.

But does reversing course really change the game all that much? From addressing knee pain to circulation and more, this unique spin on traditionally more, shall we say, straightforward cardio certainly promises a lot. Here’s the need to know about walking backward on a treadmill.

Benefits of Walking Backwards on a Treadmill

Walking backward on a treadmill may not give you the world, but it can still provide many of the traditional benefits of treadmill work — such as an effective warm-up for strength or cardio training. One of the most unique distinctions is how physical therapists and gym rats alike have noticed its potential impact on knee pain.

Knee Pain and Balance

Even the best cushioned treadmills can’t totally prevent nagging pains in different muscles that you use a lot. 

One of the most common ailments treated in physical therapy is knee pain. However, not every instance of knee pain requires as dramatic intervention as it would seem. The effects of a six-week backward treadmill walking intervention on knee pain in participants with osteoarthritis showed a greater reduction in pain when compared to walking forward or traditional physical therapy. (1) 

[Read More: The Best Treadmills for Bad Knees]

Similarly, another study looked at the impact of reverse walking on a treadmill on measures of stride length, balance, and step velocity. The intervention was three sessions per week of reverse walking at three kilometers per hour at a 10 percent incline grade. The results again showed favorable outcomes for reverse walking, improving all three metrics to a similar or greater extent than forward walking. (2)

Revamping Your Warm-Up

If you spend a lot of time fantasizing about hoisting heavy barbells, it’s easy to overlook the importance of warming up for a lower-body workout. Especially after logging significant time in the gym, standard-issue treadmill walking (or any other general warm-up) may start to feel more and more bland. Walking backward on the treadmill adds some creativity and balance challenges while being just as powerful at warming up for a hard day’s work.

[Read More: The Best Budget Treadmills on the Market]

An effective lower body warm-up improves the range of motion and activates specific muscles. The quads, hamstrings, and hip flexors all get a nice dose of attention from walking backward on the treadmill, and it’s easy to implement for beginners and advanced athletes alike. 

Cardiovascular Training

Walking backward on the treadmill has been found to improve anaerobic performance after performing three sessions per week for six weeks. (3)(4) So, yes, it seems that reversing direction “counts” as cardio, indeed.

[Read More: The Best Incline Treadmills on the Market]

You’ll just need a slow speed — no need for backward running, here — and you’ll already be logging the kind of physical activity you need to get going. (Make sure your hands are ready by the side rails during your backward walking workout or warm-up.)

How to Safely Walk Backwards on a Treadmill

Walking backward on the treadmill has some great benefits — but it also has a few details we should account for to safely perform your sessions. Walking backward is not necessarily a skill we perform as regularly as walking forwards. 

[Read More: The Best Treadmills for Walking, Researched and Tested by Our Team]

Here are some step-by-step — pun intended — considerations to think about.

Stand on the treadmill facing forward. Place your hands on the handrails for balance.

Turn the treadmill on and select your desired pace and grade (no need to go fast here).

Using the handrails and sides of the treadmill, rotate to face backward and step back onto the canvas.

Keep your hands on the handrails and begin walking backward.

Adjust the pace, incline, or stop the session by using the buttons located on the handrails.

If no handrail buttons exist, simply step off of the treadmill, then safely turn it off.

Walking Backwards Outside Vs. Walking Backwards on a Treadmill

Walking backward on a treadmill sure is trending, but what about walking backward outside?

A systematic review and meta-analysis checked out the differences and similarities between treadmill walking versus ground walking more generally. It showed that there are numerous differences in the benefits of joint positioning and ranges of motion for athletes during outdoor ground walking and treadmill walking. It also showed a difference in muscle activation patterns. However, other measures such as energy consumption remained similar. (5) 

This analysis suggests that while there are some similarities in overall outcomes such as calories burned, the pattern of muscle engagement is likely subtly unique during ground walking or treadmill walking.

[Read More: What Is Nordic Walking? Here’s Why You Might Want to Try It]

Another important detail to consider is that you completely control the environment during reverse treadmill walking compared to outdoor walking. The treadmill allows you to set the pace, incline, and separate yourself from running into anyone else. 

Outdoor walking is less predictable than treadmill walks. Particularly when you turn yourself around and walk backward, the grade of the terrain and the risk of accidentally walking into people or ground hazards goes up tremendously.

Who Should Walk Backwards on a Treadmill?

[Read More: The Best Folding Treadmills (Expert Tested)]

Walking backward on a treadmill has some pretty intriguing benefits. Given how easy it is to set up and execute, here’s who might benefit most from trying it.

Beginners: Sometimes, beginners need to keep it extra interesting to keep committed to a training program — fun is the name of the game for athletes at any level. You also may want to boost your confidence, balance, and strength without increasing the intensity or impact level. Walking backward fits the bill.

Strength Athletes: Strength athletes sometimes experience knee pain from all the heavy lifting they perform. Some backward walking might be just the thing for these athletes. And even without knee pain, everyone’s got to warm up. And if you’re the type of lifter who hates cardio, starting your day with backward treadmill walking is a great way to bump your heart rate and activate a ton of muscle.

Bodybuilders: Bodybuilders routinely use cardio for calorie burn and overall health during contest preparation. Adding backward walking on the treadmill is another tool in their toolbelt.

Athletes Recovering From Certain Injuries: Walking backward on the treadmill can be a useful tool during rehabilitation. However, if your injury has impacted your stability, walking confidence, or balance, you might want to stick to the forward direction until you feel steady enough to go backward.

Frequently Asked Questions

With the trend of walking backward on a treadmill booming, here are some frequently asked questions to help clear up the details.

References

Alghadir, A. H., Anwer, S., Sarkar, B., Paul, A. K., & Anwar, D. (2019). Effect of 6-week retro or forward walking program on pain, functional disability, quadriceps muscle strength, and performance in individuals with knee osteoarthritis: a randomized controlled trial (retro-walking trial). BMC musculoskeletal disorders, 20(1), 159. 

Cha, H. G., Kim, T. H., & Kim, M. K. (2016). Therapeutic efficacy of walking backward and forward on a slope in normal adults. Journal of physical therapy science, 28(6), 1901–1903. 

Kachanathu, S. J., Alenazi, A. M., Algarni, A. D., Hafez, A. R., Hameed, U. A., Nuhmani, S., & Melam, G. (2014). Effect of forward and backward locomotion training on anaerobic performance and anthropometrical composition. Journal of physical therapy science, 26(12), 1879–1882. 

Terblanche, E., Page, C., Kroff, J., & Venter, R. E. (2005). The effect of backward locomotion training on the body composition and cardiorespiratory fitness of young women. International journal of sports medicine, 26(3), 214–219. 

Semaan, M. B., Wallard, L., Ruiz, V., Gillet, C., Leteneur, S., & Simoneau-Buessinger, E. (2022). Is treadmill walking biomechanically comparable to overground walking? A systematic review. Gait & posture, 92, 249–257. 

The post Walking Backward on a Treadmill — An Unhelpful Trend or Worth Your Time? appeared first on BarBend.

Some would-be fitness gurus — a.k.a. some guy at my gym — may consider even the best ellipticals to be inferior to stair climbers and treadmills in the cardio realm, but studies have shown that similar physiological improvements are gained when training intensity and volume are matched across each of those cardio machines. (1)  (IN YOUR FACE, gym guy!) There are a variety of ellipticals available, from under-desk to budget-friendly options, but the best commercial ellipticals are the most durable, capable of supporting routine use by a number of different individuals on a daily basis. 

Ellipticals can provide a low-impact form of cardio that can help strengthen your heart, improve your sleep, and lift your mood while taking it easier on your joints than a treadmill. (2) If you’re interested in bringing a high-quality elliptical into your home, it’s good to know what features you’re after and which machines on the market can deliver them. How much space do you have? Will fancy tech benefit your training? Are you looking to stride vertically or horizontally? With these questions in mind, our team of testers selected the best commercial ellipticals worth your consideration. Here are our top picks.

The 8 Best Commercial Ellipticals of 2024

Best Commercial Elliptical Overall: NordicTrack AirGlide 14i

Best Commercial Elliptical with a High Weight Capacity: Sole E25

Best Commercial Elliptical for Streaming: ProForm Pro HIIT H14

Best Commercial Elliptical for Beginners: Horizon EX-59

Best Budget Commercial Elliptical: Schwinn 430

Best Commercial Hybrid Elliptical: ProForm Hybrid Trainer

Best Commercial Elliptical for Small Spaces: BowFlex Max Trainer M8

Best Commercial Under-Desk Elliptical: Cubii Move

How We Tested and Chose the Best Commercial Ellipticals

We’ve got a stacked squad here at BarBend that’s filled with former D1 athletes, group fitness instructors, and certified personal trainers. Our job is to find the best exercise equipment out there, and over the years we’ve tried and tested over 100 of the best cardio machines on the market. We’ve gotten our hands and feet on over 20 ellipticals, in particular, taking note on how well these units would fit into your workout routine.

Close look at our tester pedaling on the Cubii Move under-desk elliptical.

To present a clear understanding of our research and testing methods, we use a simple scale from 1 (yikes) to 5 (radical) in categories such as portability, durability, and tech capabilities. Below, you’ll find the areas we dialed in on when selecting our top dogs.

Durability

In addition to highlighting products that felt sturdy during our rigorous testing sessions, we kept our eyes on user weight limits of at least 250 pounds — 300 to 350 pounds, ideally — and frame warranties of 5 to 10 years or more. While the prices of these machines are more higher than the average elliptical, that front-end investment provides for a piece of equipment that’s built to last.

Commercial ellipticals, much like Caitlin Clark, are simply built different. “They are designed to withstand multiple exercise sessions per day on a daily basis. This means you’re much less likely to need a repair compared to if you purchase a budget [machine],” notes Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC. 

Variety is the Spice of Life

No two athletes are alike, so we made sure to choose commercial-grade ellipticals that provided a variety of training capabilities. We opted for models with impressive resistance levels that can aid with progressive overload, choices that could offer incline and decline training, and even some hybrid models with vertical stride lengths or built-in cycling. 

We looked for ellipticals that could provide structured training, with touchscreens for streaming programming, Bluetooth connectivity to pair with apps from your own device, and built-in programs that users could take directly from the on-board LCD screen. 

Bowflex Max Trainer M6 center console

“In addition to being low-impact, ellipticals (at least the ones with moving arms) provide a whole-body workout, so they’re an excellent option for people who need to maximize their exercise time,” notes Capritto. As such, we included options with moving handlebars that provided multiple grips, allowing for adjustments in hand placement to target different muscle groups of the upper-body.

Intensity

A wide range of resistance is needed to fine tune an elliptical’s intensity based on the athlete’s needs. With this in mind, we looked for options with a minimum of 20 levels of resistance. However, we made exceptions for some choices that didn’t hit the mark based on affordable prices, uniqueness of training, or intended use.

Additionally, it’s uncommon for ellipticals to have incline or decline capabilities. However, we made sure to include some options with this type of functionality so that users looking for the most intense lower body cardio session could opt for an elliptical with these features.

[Related: The 6 Benefits of HIIT to Inspire You to Go Hard]

Best Commercial Elliptical Overall: NordicTrack AirGlide 14i

Out of the 23 ellipticals that our team has tried and tested, the NordicTrack AirGlide 14i had the highest overall score with a 4.4 out of 5. This commercial elliptical has a lot to offer, including incline and decline capabilities, 26 levels of Silent Magnetic Resistance, auto-adjusting stride length between 17.8 and 18.5 inches, and a 14-inch touchscreen with iFIT integration. Tech capabilities, workout experience, and dynamic programming all scored a 5 out of 5.

NordicTrack AirGlide 14i elliptical

Our tester, a Level 1 CrossFit coach, tried out the iFIT Climbing Pyramid class on this elliptical and loved it. “The 25-minute class had me climbing different mountains, and SmartAdjust ramped up my resistance and incline for these quick 20-second sprints. I loved the instructor and the music selection had me stoked on giving it my all,” they said, scoring workout experience a 5 out of 5.

Screen and handles on the NordicTrack AirGlide 14i elliptical.

While some cross trainers offer incline training, the AirGlide 14i is the only elliptical we’ve come across that also offers decline training. Additionally, our tester appreciated a smooth ride thanks to the 32-pound flywheel. “There wasn’t any shake during my workout and adjusting resistance felt smooth,” they said, scoring durability a 5 out of 5.

“We paid for white glove service, but it still took them two and a half hours to build the elliptical,” noted our tester, who gave delivery and setup a 3 out of 5. “If I had done it myself, I for sure would have needed an extra pair of hands to help.”

Our tester holding the handles on the NordicTrack AirGlide 14i.

While the oversized cushion pedals were, “surprisingly cozy,” mentioned our tester, we wished that there had been a storage compartment, besides the water bottle holder, that could hold a phone or smart device. Conveniences scored a 4.5 out of 5.

Best Commercial Elliptical with a High Weight Capacity: Sole E25 

Ellipticals can be great cardio tools for heavier users, as they’ve been shown to provide a low-impact form of exercise that can help limit knee degeneration while building heart health, improving quality of life, and providing a total body workout. (3)(4) The Sole E25’s 350-pound weight capacity — 50 pounds more than the average commercial elliptical — allows access to a wider range of body types. Plus, the lifetime frame warranty can help alleviate any fears of the frame breaking. This elliptical scored a 4.5 out of 5 for durability, adjustability, and warranty.

Heavier users may also appreciate the 15-inch pedals, which feature a 2-degree inward-slope that Sole claims can help reduce ankle and knee stress. These pedals run on heavy-duty rails that help keep your ride smooth and stable. 

Our tester holding the handles on the Sole E25.

However, our tester, BarBend editorial member Kate Meier, NASM-CPT, USAW-L1, CF-L1, noted, “The machine moved from side to side a little, and I wished there were floor stabilizers to help offset the shake.”  Durability still scored a 4.5 out of 5.

Unlike many of its competitors, there isn’t a touchscreen on this elliptical trainer. Instead, it has a 6.5-inch LCD display that provides basic training metrics, as well as six preset programs, two custom ones, and two targeted to heart rate. 

There is, however, a tablet holder and Bluetooth speakers so you can stream content from your own device. “I did a 15-minute fat burn workout while wearing the included heart rate chest strap, and I really liked how easy it was to connect to the speakers,” mentioned Meier, who gave dynamic programming and workout experience a 4 out of 5.

[Related: Demystifying Your Fat-Burning Heart Rate Zone]

Setup was difficult for our tester and they recommend getting professional assembly if possible. “What the manual referred to as ‘one step’ was actually like 30 steps, so I had a hard time understanding the order of operation,” they noted after spending two hours assembling the elliptical. Delivery and setup scored a 3 out of 5.

Deck and rollers on a Sole E25.

“This machine is large and heavy,” said Meier, who scored footprint and portability a 3.5 out of 5. “Probably not the right equipment for you if you live in a small apartment.” Taking up 11.67 square feet of floor space, this machine is about the size of the average loveseat sofa. (5)

For those interested in this elliptical, be sure to check out the free Sole+ app that provides over 3,000 workouts. These classes range from 10 to 60 minutes long and are suitable for beginners and experienced athletes.

Read our full Sole E25 Elliptical Review.

Best Commercial Elliptical for Streaming: ProForm Pro HIIT H14 

The ProForm Pro HIIT H14 packs a mighty punch in a tiny footprint, providing 26 levels of silent magnetic resistance and streaming capabilities in the form of iFIT programming from the 14-inch HD touchscreen. This iFIT integration provides over 17,000 on-demand classes and scenic workouts that can be taken both on and off of this elliptical. Durability, tech capabilities, and dynamic programming all scored a 5 out of 5 with our tester.

Our tester moving the ProForm Pro HIIT H14 into position

[Related: iFIT Review – Is Virtual Coaching The New Normal?]

Before we dive in, it’s worth noting that the unique 10-inch vertical and 5-inch horizontal stride length gives off vertical climber vibes. “This definitely felt like more of a stepper,” said our tester, “so I wouldn’t recommend this for those looking for a traditional elliptical.” 

For those unfamiliar with iFIT, it’s an interactive fitness app that our tester, a CrossFit Level 1 coach, believes can go “toe-to-toe with Peloton.” On the 14-inch touchscreen, you can take virtual studio classes and scenic sessions with a trainer. iFIT’s SmartAdjust feature can also adjust your resistance for you to save you the effort during classes and better replicate a ride’s terrain. Its app integration and Bluetooth compatibility helped it score a 5 out of 5 for tech capabilities.

ProForm Pro HIIT H14 center console and touchscreen display

An iFIT subscription costs an additional $39 a month after a free month trial, and we think it’s a worthy investment — especially since no other programming or content can be streamed from this elliptical’s display. “There isn’t a media shelf, so if you want to watch something from your phone you’ll need to find somewhere else to put it,” noted our tester, who gave conveniences a 3.75 out of 5.

The ProForm Pro HIIT H14’s vertical design takes up just 10.47 square feet of floor space. This is nearly 2 to 3 square feet smaller than the average elliptical we’ve tried and tested. In fact, it’s one of the best compact ellipticals we’ve tried.

Best Commercial Elliptical for Beginners: Horizon EX-59

If you’re new to cardio training, or just starting out on your fitness journey, you may not need or want all of the fancy gadgets and doo-dads that come along with pricier elliptical cross trainers. The Horizon EX-59 is our choice for best commercial elliptical for beginners due to its built-in programming, sets of moveable and fixed handlebars, and included conveniences to help you power through your workout. Warranty scored a 4.5 out of 5, with value, conveniences, portability, and adjustability scoring a 4 out of 5.

[Related: What is Cardio? How to Get Started (+ Best Types of Exercise for Beginners)]

While tech is limited — you won’t find an HD touchscreen or app compatibility — beginners may appreciate this simpler build. There are five built-in programs (calorie, distance, intervals, manual, and weight loss) available on the 4.5-inch LCD display to help users kick-start a routine, plus a media stand and Bluetooth speakers so you can stream content from your own device. 

Moving handlebars help to bring your upper body into your workout, and the fixed handlebars allow those new to cross training the ability to get the hang of moving their feet before taking on the full elliptical experience. 

Our tester working out atop the Horizon EX-59 elliptical

While this machine lacks impressive dynamic programming and tech features, these added conveniences scored a 4 out of 5. “It’s a basic elliptical that’s meant for beginners,” noted our tester, a certified personal trainer. 

The pedals have non-slip tread to keep users of all fitness levels stable and secure. “These pedals are large, so someone with big feet will fit fine,” noted our tester. “I just wish there was some cushioning to them.” Adjustability and ergonomics scored a 4 out of 5.

Ten levels of magnetic resistance can help you work up a sweat, but users looking for added intensity in the form of incline and decline training will need to look elsewhere. Additionally, the 14.3-pound flywheel is smaller than the 15 to 30 pound flywheels we tend to see on commercial elliptical machines. Workout experience scored a 3 out of 5.

While investing in equipment is already stressful enough, the fear of gear breaking can add to that mental exhaustion. However, the frame of this elliptical is covered by a lifetime warranty. 

Best Budget Commercial Elliptical: Schwinn 430 

The Schwinn 430 is one of our favorite ellipticals with incline, as well as our top choice for the best budget commercial elliptical. For $999 — roughly $200 less than the average elliptical we tested — users can bring 20 levels of resistance and six levels of incline training into their home, plus 22 preset workout programs to add structured training to any routine.

[Related: The 7 Best Ellipticals Under $1,000]

This budget price doesn’t skimp on ergonomics, providing a 20-inch stride length that’s on par with big-ticket commercial ellipticals and is large enough to help mimic a natural running motion. 

Its incline capabilities are also an added bonus for those looking to take their interval training up a notch. “This machine has qualities that we don’t tend to see on ellipticals priced under $1,000,” noted BarBend editorial member Kate Meier, NASM-CPT, USAW-L1, CF-L1. However, it’s worth noting that the incline must be adjusted manually while off the machine. 

While we love a budget buy that provides enough training intensity to get our heart rates up, users will need a fairly large area to store this elliptical in. The 13.73 square-foot footprint is larger than the 11- to 12-square-foot ellipticals we tend to see. However, we found its transport wheels to be helpful when moving the 168-pound machine around our gym.

Additionally, Schwinn recommends users have 26 inches of head space with this elliptical, so users over 5 foot 10 inches with 8-foot tall ceilings will want to break out the tape measure before purchasing. Meier mentioned, “I’m 5 foot 4 on a good day, so I’m good, but taller users will need to be wary of their ceiling’s height.”

While this elliptical is light on tech, lacking a touchscreen or Bluetooth capabilities, there are heart rate monitor contact grips in the fixed handlebars. It’s also easy to stream content from your own device thanks to the built-in media shelf, USB charging port, and MP3 input. 

Best Commercial Hybrid Elliptical: ProForm Hybrid Trainer

We love things that morph into other things: transformers, babies, or leggings that seamlessly turn from athleisure to pajamas. Since the ProForm Hybrid Trainer can be used as an elliptical or a recumbent bike, depending on where you position yourself on the trainer, it was an easy pick for the best commercial hybrid elliptical. Dynamic programming and value scored a 5 out of 5.

“For under $600, you’re getting a two-in-one design that allows for standing elliptical exercise or seated recumbent bike rides,” said BarBend editorial member Kate Meier NASM-CPT, USAW-L1, CF-L1, who scored its value a 5 out of 5 score. Plus, this equipment is integrated with iFIT, so users can take scenic rides or high-energy studio classes from iFIT’s library of over 17,000 classes.

While there’s no touchscreen built into the machine, you can stream iFIT programming from your own device, which can be perched on the included media holder. Whether you’re taking an iFIT class or tracking your metrics from the LCD display, the media console can be adjusted to your seated or standing position. 

“The iFIT instructors are great, and they’re right there with you when you’re taking a scenic workout,” noted another tester who’s a CrossFit Level-1 coach. An iFIT subscription does cost an additional $39 a month, though iFIT offers users a free 30-day trial to see if you dig the programming. 

The budget price and hybrid nature of this machine have some drawbacks. “While the recumbent seat is super comfortable, pedaling on this bike felt less like cycling and more like pushing back and forth,” noted Meier. “But it still gave me a great workout.” Additionally, the elliptical had some wobble when moving at faster speeds, earning it a 3 out of 5 for workout experience.

A small footnote for potential buyers is that the Amazon listing of this bike notes an 18-inch stride for the elliptical. However, per our tester, the actual stride length is 15 inches.

Best Commercial Elliptical for Small Spaces: BowFlex Max Trainer M8

The BowFlex Max Trainer M8 is our choice for the best elliptical for small spaces due to its vertical design, JRNY app integration, and 20 levels of magnetic resistance. While the average elliptical we’ve tested takes up about 11 to 12 square feet of floor space, this unit takes up only 10.23 square feet, making it roughly one-third the size of a typical queen-sized bed. (6)

“The space-saving design is due to the vertical foot path and narrow build of this machine,” noted BarBend editorial member Kate Meier NASM-CPT, USAW-L1, CF-L1, who gave footprint and portability a 4.5 out of 5. “There are transport wheels on the front, but moving this was a little awkward because it’s heavy.” 

The moving handles provide multiple hand grips, and the stationary handles have heart rate pulse sensors to help you track your training. The pedals are large, with grippy treads to keep shoe sizes of all sizes from slipping around. An improvement over the previous M6 model is the inclusion of cushioning on the pedals.

While you won’t find a touchscreen on this compact elliptical, there are two media holders so you can stream content from your own devices. The JRNY app is compatible with this machine and comes with a free 2-month trial, followed by a monthly $11.99 membership. 

Our tester moving the Bowflex Max Trainer M6 into position for a workout

Users can track their progress, stream workouts, and take advantage of the app’s adaptive training.“You take an initial fitness assessment that helps JRNY understand what classes to recommend for you based on your ability,” noted one tester, a CrossFit Level 1 coach.

While equipment built for small spaces can falter when it comes to durability, that’s not the case here. “It’s well built,” mentioned Meier, “and when I felt some rocking during my workout, all it took was some minor adjustments to the floor stabilizers and I was set.” Durability scored a 4.5 out of 5.

[Related: The Best Compact Exercise Equipment for Any Small Space]

Users looking for access to LISS training may want to look elsewhere since the vertical stepper stride is meant more for HIIT workouts. If that sounds like your speed, you’ll also probably like the burn rate monitor on the center console. Meier did. “It looks like an odometer and it helps you know when to pick up your intensity or ease up. It’s really cool!” she said. 

However, we wished there was a touchscreen on this elliptical, especially for the price. For this, value scored a 3.5 out of 5.

Best Commercial Under-Desk Elliptical: Cubii Move

I love to make money because I love to spend it. But the only thing I love more than money (with apologies to my family) is working towards my fitness goals. While being stuck at a desk all day may seem like an excuse to lay off your cardio routine, under-desk ellipticals like the Cubii Move provide a means to work up a sweat while you’re working. 

Our tester using the Cubii Move while working on her computer.

At 9.7 inches tall, the Cubii Move can easily fit under standard 28- to 30-inch desks. (7) This makes it suitable for those without access to a standing desk where a walking treadmill might be worthy consideration. And at 2.82-square-feet — about the same size as two 13-inch MacBook Pro’s side by side — it’s small enough to fit basically wherever you want to pedal from. 

[Related: The Best Under-Desk Treadmills for Your Office]

However, there isn’t a transport handle, so while this 17.6-pound unit is lightweight compared to the many 20- to 25-pound under-desk ellipticals we’ve tested, it may be difficult for some to maneuver. Some customer reviews echoed this sentiment, with one review noting, “I like almost everything except it is awkward to move… Can you add a handle?” 

There are 6 levels of resistance that can be manually adjusted with a friction knob on the top of the elliptical. However, there’s no remote control or app compatibility to adjust this resistance, so users with poor mobility may struggle to reach down towards their feet to turn up the intensity. The LCD monitor, meanwhile, can display your stride count, calories burned, duration, and mileage while you’re busy looking for a spreadsheet that a co-worker says they put on Slack. 

Adjusting the Cubii Move Under-Desk Elliptical.

While the Cubii app allows users to input their training metrics and stream workout programs, our tester didn’t see the app as holding much value. “Since most people are using this elliptical while they work, I don’t see much benefit to this programming,” noted our tester, a certified personal trainer.

Benefits of Commercial Elliptical Machines

The best elliptical machines can cost a pretty penny. “You’ll pay a lot of money to get top-tier features on an elliptical, just like you will for any other big piece of cardio equipment. While there are plenty of budget-friendly ellipticals available, they won’t check all of the boxes for a lot of people,” notes Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC. For the added cost, here are some of the benefits you can expect.

Longevity

Commercial ellipticals are built with longevity in mind. They’re constructed with the notion that they’ll have multiple users and will need to withstand constant wear and tear from commercial gym settings. Of course, they’re also perfectly suitable for cardio workouts from home. 

While we hope these machines never break, there’s always a chance they will. We like to see weight limits of at least 300 pounds on commercial ellipticals, allowing for use by a wide range of athletes. We also like to see impressive warranties to help justify the price tags and give us the peace of mind that our investment is protected over time. Many of the options on our list have frame warranties that range from 5 years up to a lifetime.

Technology

The bestest, most bougie, top-notch, top-shelf ellipticals should have all the bells and whistles you’re after. When spending more than $1,500, these features can include touchscreens with integrated programming, Bluetooth capabilities for built-in speakers and app pairing, and incline and decline adjustments to increase your training intensity. 

The pedals and deck on the NordicTrack AirGlide 14i.

Lower-priced commercial ellipticals — closer to $1,000 — tend to cut costs by limiting premium features. But you’ll still want to look for Bluetooth capabilities and integrated programming around this price range, while you may not necessarily find HD touchscreens and incline capabilities.

Low-Impact Cardio

We love cardio for its wealth of benefits, from burning calories to strengthening our hearts to improving our mental health. (8) However, there’s no need to run on treadmills or perform HIIT cardio if your knees and joints can’t handle the load. “For those who need low-impact exercise options, ellipticals sit near the top of the list. These cardio machines provide a full-body workout without putting undue stress on the joints,” says Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC. 

[Related: What Muscles Does An Elliptical Work?]

How Much Do Commercial Ellipticals Cost?

Commercial ellipticals tend to be stronger, bigger, and more versatile than standard ellipticals. Our picks range from $199 up to $1,799, with a majority of options costing around $1,000. Check out the chart below to see how each of our top picks compares when it comes to the Benjamins.

The two top-priced commercial ellipticals, the NordicTrack AirGlide 14i and ProForm Pro HIIT H14, both offer built-in touchscreens with iFIT integration. The AirGlide 14i provides a more horizontal stride as compared to the Pro HIIT H14’s more vertical footpath, and offers adjustable incline and decline training. As such, users who want the ability to adjust their incline intensity may prefer it over the Pro HIIT H14.

While the BowFlex Max Trainer M8 is only about $150 less expensive, you won’t find a touchscreen on this elliptical. However, Bluetooth capabilities provide app connectivity, so users can stream programming from their own device. Plus, those tight on space will appreciate the 30.79-inch length of this machine, which is almost 40 inches shorter than the AirGlide 14i and 22 inches shorter than the Pro HIIT H14.

Horizon EX-59 elliptical handlebars

The ProForm Hybrid Trainer and Cubii Move are budget options in this lineup, but these machines aren’t typical commercial ellipticals. The Cubii Move is itty-bitty, weighing less than 20 pounds, and meant for under-desk use. The ProForm Hybrid Trainer, meanwhile, is like a centaur: half-elliptical, half-recumbent bike. Both of these options have less sturdy builds and less impressive warranties when compared to the competition.

What to Consider Before Buying a Commercial Elliptical

“Ellipticals, even the simpler, budget-friendly models, are machines with many components, so potential buyers should be aware of what’s considered standard, better, and best when it comes to elliptical specifications,” notes Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC. Here are some areas to consider before buying an elliptical machine.

Frequency of Use

First question: Do you need a commercial elliptical? These machines are built to withstand routine use from multiple users on a daily basis. This durability can be enticing, but it may not be worth your hard-earned cash if you don’t see it being used on a consistent basis. Instead, you might opt for more budget-friendly equipment. 

[Related: The 12 Best Budget Home Gym Equipment]

Price

Once you’ve made a checklist of your non-negotiables, you’ll be armed with the information you need to help guide you towards the best model for your budget. If you’ve got cash to burn, you’re set up to bring a commercial elliptical with all the bells and whistles into your home. However, those looking to save a few bucks may need to sacrifice high-tech features like HD touchscreens, incline capabilities, and app integration for a lower price. 

Space

While we’d all love a dedicated home gym, many people keep their fitness equipment in offices, bedrooms, and common living areas. As such, footprint can be a major consideration. 

Our tester riding the Sole E25 Elliptical

The average ellipticals we’ve tested take up around 11 to 12 square feet of space, but some of the more vertical options on our list edge closer to 10 square feet. Before purchasing, you’ll want to triple-check the measurements of your intended space (and doorways!) to make sure you’re met with no surprises when it arrives. 

Type of Training

What sort of training are you looking to do? No two commercial ellipticals are the same, so you’ll want to nail down the type of training you’re looking to do before you make your choice. “If you want something that can provide you with a way to do high-intensity interval workouts and slow, steady cardio, look for models with more resistance and incline levels,” says Capritto. “If you only intend to do steady-state cardio, you can get away with fewer of each.”

If you need guidance on how your training should look, opt for an elliptical with dynamic programming via a touchscreen or Bluetooth capabilities for app pairing. For those just looking to add a little more exercise to their routine, and aren’t concerned about tech features and heightened resistance and intensity, a lower-priced commercial elliptical may be the right choice for your goals.

[Related: Elliptical Workouts for Weight Loss]

Final Word

Commercial ellipticals are high-quality machines that can help take your fitness to new heights. These ellipticals provide a low-impact cardio alternative to running, and they’re built to last with frames that can stand up to daily use from multiple users. 

Before you rush into a purchase, make a list of the most important features you want from this machine. Give priority to the features that you think you’ll most benefit from so that you know what you really want and need from your purchase. Then you’ll be armed with the information you need to help you navigate our top choices. Whether you’re looking to sprinkle in some cardio throughout your week, or are looking to kick start some rigorous trainer-led workouts, there’s a commercial elliptical on this list for you.

FAQs

References

Egaña, M., & Donne, B. (2004). Physiological changes following a 12 week gym based stair-climbing, elliptical trainer and treadmill running program in females. The Journal of sports medicine and physical fitness, 44(2), 141–146.

Nystoriak, M. A., & Bhatnagar, A. (2018). Cardiovascular Effects and Benefits of Exercise. Frontiers in cardiovascular medicine, 5, 135. https://doi.org/10.3389/fcvm.2018.00135

Schirò, S., Foreman, S. C., Joseph, G. B., Souza, R. B., McCulloch, C. E., Nevitt, M. C., & Link, T. M. (2021). Impact of different physical activity types on knee joint structural degeneration assessed with 3-T MRI in overweight and obese subjects: data from the osteoarthritis initiative. Skeletal radiology, 50(7), 1427–1440. https://doi.org/10.1007/s00256-020-03642-2

O’Keefe, E. L., Torres-Acosta, N., O’Keefe, J. H., & Lavie, C. J. (2020). Training for Longevity: The Reverse J-Curve for Exercise. Missouri medicine, 117(4), 355–361.

Caballero, J. (2021) Sofa Dimensions: What’s the Average Size of a Sofa? Rapportfurniture.com.https://rapportfurniture.com/blogs/rapport-furniture/sofa-dimensions-guide

Rae, H. (2024) Mattress Size Chart & Bed Dimensions. Usnew.com. https://www.usnews.com/360-reviews/sleep/mattress/mattress-sizes

Randel, S. (2020). Key Measurements to Help You Design the Perfect Home Office. Houzz.com.https://www.houzz.com/magazine/key-measurements-to-help-you-design-the-perfect-home-office-stsetivw-vs~25890012

Markotić, V., Pokrajčić, V., Babić, M., Radančević, D., Grle, M., Miljko, M., Kosović, V., Jurić, I., & Karlović Vidaković, M. (2020). The Positive Effects of Running on Mental Health. Psychiatria Danubina, 32(Suppl 2), 233–235.

How Long Does Home Gym Equipment Last? (2002) Fitnessexpostores.com. https://www.fitnessexpostores.com/how-long-does-home-gym-equipment-last

The post The 8 Best Commercial Ellipticals of 2024 (Expert Tested) appeared first on BarBend.

Marijuana may help people better enjoy their workouts but it can also increase perceived exertion, researchers have found

Regular cannabis users who indulge in legal-market marijuana before engaging in exercise may experience a more positive workout, according to a new study from the University of Colorado published in Sports Medicine.

Stemming from the first state to sell recreational marijuana, the Colorado-based study set out to explore the impact of cannabis on workouts and consider its possible motivational properties when it comes to fitness. 

“It’s important to understand and figure out what impact commercially available cannabis products have on the experience of exercise — specifically focusing on common barriers to exercise,” first author Laurel Gibson, a Colorado University research fellow, explained in a video outlining the experiment. “How does cannabis influence pain during exercise? How does it influence enjoyment, motivation and exertion.”

“We’re seeing an increasing number of anecdotal reports in the media that people are using cannabis in combination with various forms of exercise,” Gibson added. “There have been some recent population-based studies that have actually shown that cannabis users are more likely than nonusers to meet physical activity.”

The study’s 42 participants were regular runners and cannabis users aged 21 to 39 years old, with researchers comparing their exercise experiences both with and without two commercially available cannabis flower products. Participants completed a baseline assessment and two exercise tests on a treadmill.

Perhaps unsurprisingly, participants reported a more positive experience and runner’s high symptoms following their use of pre-workout cannabis, but they did report more exertion. Researchers indicated that the effects may depend in part on cannabinoid content.

Although the study’s authors acknowledge that further research should be conducted using diverse samples and methodologies, the legalization of marijuana in many states and the rising interest in CBD wellness products have led some notable names in pro sports to cash in on the green and advocate for the benefits of cannabis in supporting overall wellness. 

Former NFL players Calvin Johnson Jr. and Rob Sims of the Detroit Lions co-founded Primitiv Group in 2021, a Michigan-based cannabis and research company that sells performance products with non-THC phytocannabinoids and has two retail locations that feature cannabis products. Johnson Jr. has been open about his marijuana use, sharing that he had used the flower to manage his chronic pain and even admitted to having taken cannabis before games. 

Former NFL player Marshawn Lynch has been outspoken about the benefits of using marijuana and launched Dodi Blunts, a “diamond-infused” cannabis line.

“I’m trying to last, not come in last,” Lynch said in an interview. “I know I need to take care of my body, so how do I maintain that?“

The post Weed & Workouts: Cannabis Offers Fitness Benefits, Study Finds appeared first on Athletech News.

After this year’s Grammy Awards, Miley Cyrus’s lean, muscular physique took the country by storm. Everyone wanted to know what the secret was to getting her rockstar arms. The answer: Pilates. 

To help you figure out whether it’s worth it to make Pilates part of your training routine, I sat down with Pilates instructor Abby Middleton. She’ll give you a solid understanding of what makes Pilates such an effective workout style. Aside from sleek, strong arms, we discussed many other benefits of adding Pilates to your workout routine.

Note: Everyone’s body is different and many factors impact what your body looks like. Even if you do the exact workout and eat the same as Miley, your body will look its own way.

What Is Pilates?

Pilates is a low-impact workout method that focuses on strength, balance, and flexibility. It was developed by Joseph Pilates in the early 20th century during his incarceration in an internment camp. He drew from his surroundings, including the metal coils on hospital beds — think of modern-day Pilates reformers. His goal was to strengthen the body and the mind in the midst of injury and illness (1)

Today, Pilates is a catch-all for a full-body workout style that places extra emphasis on working your entire core, often while lengthening through your limbs. The classic Pilates workout typically consists of a series of 34 different, simple Pilates moves that can be scaled to any fitness level.

Credit: lunamarina / Shutterstock

[Read More: Larry Wheels Learns How Challenging Pilates Can Be]

The same exercises that can provide a vigorous, challenging workout for a seasoned athlete can also be modified to gentle strength training to aid rehabilitation or support beginners. It’s also a low-impact workout that’s easy on the joints, making it a great workout for older adults, too. Overall, Pilates is a versatile workout style that is perfect for building core strength and improving posture. 

Pilates Principles

There are six guiding principles of Pilates: 

Centering

Concentration

Control

Precision

Flow

Breath

Centering and concentration involve bringing your mind into the present and letting your mind focus on the workout in front of you. 

Control and precision refer to the exactness with which each rep is performed and done so by engaging your muscles and moving with perfect, meticulous form. 

Flow is the grace with which Pilates is performed. There are no dropping weights, no jerky movements, and no using force in Pilates. 

The final principle, breath, is connected to each rep, helping you stay present and get the most out of each exercise. 

Getting the most out of Pilates lies in bringing all of these principles together in one workout. 

Breathing in Pilates

Breath control is an essential aspect of Pilates. 

Pilates cannot be done without the breath in mind.

— Abby Middleton

“Pilates breathing is all about the abdominals,” Middleton explains. “The abs are active and the main expansion happens in the ribs: lateral breathing. With each exhale you engage the abs more and you try to resist the inhale by keeping the abdominals active.” 

Breathing this way during Pilates makes it easier to engage your core muscles and results in a more effective workout.

[Read More: The Best Ab Exercises, Plus Ab Workout Routines]

Pilates is often performed in a group fitness setting. You can find many boutique gyms that offer Pilates classes and exercise programs where a certified Pilates instructor guides you through a workout. It is also possible to work out on your own. For best results, it is often recommended to perform a one-hour session twice per week.

If local Pilates classes aren’t accessible to you, a lot of qualified instructors host programming online that you can follow along to from the privacy of your own home.

Pilates Vs. Yoga

While Pilates and yoga are both popular workouts for promoting body awareness, flexibility, strength, and overall well-being, there are a few key differences that set Pilates apart. 

Similarities 

Mind, Body, and Spirit Practice: Both practices emphasize a mind-body connection that promotes mental clarity, focus, and relaxation, which adds a mental benefit to the workout.

Body Awareness: Creating awareness and being conscious of how your body moves through a given space is important for both.

Improve Flexibility: The two support increased flexibility through stretching and lengthening your muscles, allowing your body to move through a full range of motion. 

Improve Posture: Both include movements that can support the spine and strengthen the core which promotes good posture, possibly alleviating low back pain. 

Focus on Breath: Both practices emphasize proper breathing techniques to enhance oxygen flow, improve concentration, and reduce stress. 

Low-Impact: Both practices are low-impact, meaning they aren’t hard on the joints and don’t put as much stress on your body as much as other forms of exercise like running or Olympic lifting. This means it can be more accessible to people of all ages and fitness levels. 

Full Body Workout: Pilates and yoga incorporate the whole body allowing all muscle groups to be worked. 

Equipment Is Optional: You can get a great workout using your body weight with both Pilates and yoga, but both also can incorporate various props or machines (e.g., yoga blocks, straps, Pilates reformer) to enhance or modify exercises.

Largely Accessible: Both can be great workouts for all levels and ages. Whether you are a powerlifter, an older adult just coming back to working out, or even recovery post-surgery, you may be able to benefit from both yoga and Pilates.

[Read More: Exercises to Strengthen the Lower Back & Prevent Pain, Plus Workouts]

Differences

Origin and Intention: While Pilates originated in the early 20th century by Joseph Pilates, yoga can be traced back much further to ancient India and has a holistic approach that melds spiritual and physical health — it encompasses more than just the movements and workouts. 

Structure: Pilates has a more structured and systematic approach to exercise. It usually involves performing exercises for a high number of reps, whereas yoga can be more free-flowing and does not involve a set/rep scheme at all. Having said that, in both, you can hold a position in isolation for a given time. 

Core Activation: Though yoga can and does improve core strength, Pilates focuses heavily on the core and offers more of an explicit core strengthening and endurance workout. 

Toning and Muscle Building: While yoga may result in toning and building muscle, it is not a primary focus like in Pilates, which has been shown to build lean muscle. 

[Read More: The Best Back Exercises And Full Workouts To Build Muscle And Strength]

Types of Pilates

Following its inception in the early 1920s, Pilates has evolved into many different variations, each style offering unique benefits. 

When I asked Middleton about the types of Pilates she explained, “[There are] more than I know! The two big categories are ‘Classical’ and ‘Contemporary.’ …The Classical Pilates Studios really stick to the original exercises, orders, and equipment developed by Joseph Pilates and passed down by his proteges…Contemporary is everything else.” 

Credit: fizkes / Shutterstock

[Read More: The Best Online Personal Trainers]

In other words, “contemporary” approaches to Pilates are those creative workouts you might check out on YouTube or your local community center or gym. However, Middleton points out that, “Anyone can teach Pilates as there is no trademark…and very little required regulation. Your Pilates group class at the gym may not be authentic Pilates.” 

While there are a variety of different Pilates methods, the goals of core strength and flexibility, as well as the six principles are maintained at the core of each. Selecting the perfect style for you depends on your goals and access to Pilates equipment. 

Classical Pilates: This is the closest form of Pilates to Joseph Pilates’ original methods. It combines mat exercises with machine exercises. 

Mat Pilates: This is perhaps the most accessible form of Pilates because it can be done using only a mat and body weight. You can also use other Pilates equipment like magic circles (a rubber circle with handles on opposite sides), light weights, and therabands to support the workout. 

Reformer Pilates: Reformer Pilates uses a machine called a reformer composed of a platform and a pulley system made of springs and straps. You stand on the platform, called the carriage, and adjust the springs to add more or take away resistance as needed. This style uses more balance as you are standing on top of the platform that slides back and forth throughout the workout. 

Clinical Pilates: As the name suggests, clinical Pilates is used in rehab settings. This is usually a one-on-one session with a physical therapist and focuses on the specific needs of the patient following surgery or injury.

Benefits of Pilates

Pilates can be a key that unlocks a lean, muscular physique, but there are lots of other benefits, too. While it is often marketed toward women, it has been shown to benefit people of all genders. 

Increases Muscular Endurance and Flexibility

Pilates exercises help build muscle in the entire body and improve muscle strength. Regular Pilates practice emphasizes the stretching and lengthening of muscles, which can increase flexibility, reduce muscle tension, and enhance range of motion. Research suggests that after 12 weeks of two 60-minute Pilates sessions per week, subjects saw significant increases in abdominal endurance, hamstring flexibility, and upper-body muscular endurance. (2) 

Strengthens the Core

Pilates workouts place heavy emphasis on building strong abdominal muscles. Your core consists of many layers from the rectus abdominous (your exterior “six-pack” muscles) and obliques to the transverse abdominous, the deepest layer that wraps around your spine. 

[Read More: The Best Bodyweight Exercises, + Workouts and Tips From a CPT]

A 2021 study showed that participants who practiced Pilates regularly had better core engagement than those who did not practice Pilates. (3) Having a strong core may also help relieve lower back pain and help lengthen your posture. 

Improves Posture and Body Alignment 

Performing Pilates regularly strengthens your postural muscles, specifically your spine, core, and low back, helping you sit taller. (3) This promotes increased body alignment and supports movement patterns that are associated with spinal health, reduced back pain, and decreased risk of injuries.

Alleviates Low Back Pain

Mitigating low back pain is a by-product of having a strong core and proper posture. Through strengthening the core muscles and working on your posture, your lower back takes on less stress and will be better supported. 

Increases Oxygen Uptake

While you won’t want to completely replace your weekly jog with your Pilates class, there is some evidence that Pilates can help improve your cardiovascular health. In a study that compared Pilates to walking, Pilates was found to be better for improving oxygen uptake at the ventilatory threshold and the respiratory compensation point. (4) 

In a nutshell, the moment at which the participants started to breathe faster during physical activity was increased. Unfortunately, the study did not say what the speed at which the walking group was moving, so it is hard to indicate how intense the walking was. 

Credit: Andrii Avram / Shutterstock

[Read More: The Best Online Workout Programs For Coaching, Cardio, Value, And More]

Regardless of your choice of exercise, to improve your cardiovascular health, you must raise your heart rate during your workout. If Pilates helps you do that, it may be a helpful addition to your heart-health routine.

Assists in Rehabilitation 

Pilates is a low-impact routine that significantly strengthens areas of your body that may otherwise be neglected. Research suggests that Pilates may be able to help alleviate pain specifically from ankylosing spondylitis (an inflammatory disease affecting the spine), multiple sclerosis (a chronic disease of the central nervous system), post-menopausal osteoporosis (low bone mass in post-menstruation individuals), non-structural scoliosis (a curvature in the spine), hypertension (high blood pressure), and chronic neck pain. (5)

Strengthens Pelvic Floor

The pelvic floor is made up of the muscles at the bottom of the pelvis that support the bladder and bowel, as well as the uterus for people who have uteruses. Urinary incontinence is a common issue of a weak pelvic floor where pressure on the muscles causes urine leaking. The pressure can be created by coughing, sneezing, jumping, walking, running or even performing a heavy squat. 

[Read More: The Best Mobility Exercises From a Physical Therapist (+ Tips)]

Urinary incontinence is particularly common in prenatal and postpartum individuals. Recent studies have shown that a consistent Pilates routine can reduce incontinence, which can help make daily activities like sneezing and walking easier. (6)

Helps with Weight Loss

Some athletes train partially to change their body composition. In a 2021 study, Pilates was found to help with weight loss. It found that the weight loss and decrease in body fat percentage were most pronounced in participants with obesity. The study also found that the longer the subjects participated, the more weight they lost. (7) 

It’s important to remember that nutrition is key to any body composition goal. As Middleton points out, “Pilates paired with the right nutrition can be awesome for weight loss…if it is something you enjoy and will stick with!” 

Mental Health and Overall Quality of Life

Pilates can be great for improving your life outside of the gym. It can help you move better and without pain in daily activities. If you’re taking a group Pilates class, there may be a community aspect that the practice provides.

Because of its focus on breathing and focus, Pilates can serve as a form of meditation. This can help result in calmer moods, improved concentration, better sleep, a sense of mental clarity, and an overall improved quality of life.

Frequently Asked Questions

Still have questions? We still have answers.

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.

References

Olorunshola, Yosola. (2021) “The Exercise Phenomenon Born in a Prisoner-of-War Camp.” National Geographic UK.

Kloubec JA. Pilates for improvement of muscle endurance, flexibility, balance, and posture. J Strength Cond Res. 2010 Mar;24(3):661-7. 

Lee K. The Relationship of Trunk Muscle Activation and Core Stability: A Biomechanical Analysis of Pilates-Based Stabilization Exercise. Int J Environ Res Public Health. 2021 Dec 4;18(23):12804.

Rosell Rayes, A. B., Viana, R. B., Benedito-Silva, A. A., Vancini, R. L., Mascarin, N., & Andrade, M. S. (2019). The effects of Pilates vs. Aerobic training on cardiorespiratory fitness, isokinetic muscular strength, body composition, and functional tasks outcomes for individuals who are overweight/obese: A clinical trial. PeerJ, 7.

Byrnes K, Wu PJ, Whillier S. Is Pilates an effective rehabilitation tool? A systematic review. J Bodyw Mov Ther. 2018 Jan;22(1):192-202.

Gonzaga S, de Oliveira RG, Dutra LL, Oliveira LS, de Oliveira LC. Comparative analysis of pelvic floor muscle training and Pilates in managing urinary incontinence among postmenopausal women: a randomized controlled trial. Int Urogynecol J. 2024 Jan 11.

Wang Y, Chen Z, Wu Z, Ye X, Xu X. Pilates for Overweight or Obesity: A Meta-Analysis. Front Physiol. 2021 Mar 11;12:643455. 

Featured Image: lunamarina / Shutterstock

The post The 9 Biggest Benefits of Pilates, Explained By a Pilates Instructor appeared first on BarBend.

Does the term “HIIT” call to mind boot-camp-esque group fitness classes with zealous instructors? HIIT (high-intensity interval training) is a type of cardio workout where you work hard and rest for short periods — it’s over fast. Research suggests it elicits similar effects to other forms of exercise that take longer. To a beginner, it may seem intimidatingly full of high-impact jumping exercises.

Fear not — I have the best HIIT cardio workout for beginners with low-impact options aplenty. I’ll break down the workout, explain each exercise, and discuss the research-backed benefits and different types of HIIT training. Let’s jump (or step) right in. 

The Best HIIT Cardio Workout for Beginners

The first thing to know about HIIT workouts for beginners is that just about anything can become a “HIIT exercise.” It’s all about how you manipulate it. While there’s nothing wrong with HIIT workouts that utilize plyometrics to get your heart rate up, this one has some regular old strength training bodyweight exercises. (Don’t worry: there are jumping options, too.)

A true HIIT workout is characterized by short bouts of all-out effort and short rest periods. Rather than sustaining a moderate heart rate for a longer period, like in a low-intensity steady-state (LISS) cardio workout, you alternate spiking your heart rate for a short amount of time and letting it come back down. You can do as little as a five-minute HIIT workout.

[Read More: The Best Compact Exercise Equipment for Any Small Space]

Rather than performing a lot of reps or adding weight to make it feel like high-intensity exercise, you’ll simply perform each exercise continuously for 30 seconds and then rest for 30 seconds. Performing 30 seconds of quality bodyweight squats while engaging your muscles will raise your heart rate without trying to go faster or add jumps — especially as a beginner.

As a personal trainer, I always emphasize this idea to my beginner clients: Of course, good form matters at all fitness levels, but as you advance, you’re able to move faster or add plyometric exercises while you maintain it. Don’t worry about being “fancy” or advanced: worry about what’s right for your body right now.

The Workout

Before jumping in, start with a complete dynamic warm-up. This is a full-body HIIT workout, so you want all your muscles (and heart) to be nice and warm. Afterward, finish with a cool-down of three to five minutes of light cardio, like walking or cycling, and do static or dynamic stretches.

The workout starts with a jump rope (though I’ll give you non-jumping, low-impact alternatives) to give you an idea of how your heart should be working. You’ll do 20 seconds of jump rope, rest for 40 seconds, and repeat for three rounds to ease into the HIIT-style of timed work.

[Read More: The Best Mobility Exercises From a Physical Therapist (+ Tips)]

Next, you’ll move into a four-exercise circuit of bodyweight exercises. You’ll perform each one for 30 seconds, rest for 30 seconds, and move on to the next. You’ll repeat the circuit for three rounds. You can add up to one minute of rest between rounds. Then, you’ll finish with three rounds of burpees — or an alternative.

Depending on whether you add extra rest between rounds, this 16- to 20-minute HIIT workout is suitable for beginners. The intention is to get you used to the feeling of starting and stopping to improve heart rate recovery. Besides a jump rope, this is a bodyweight workout — so no other equipment is needed.

Jump Rope Warm-Up: 3 x 20 seconds on, 40 seconds off

Perform three rounds of the following four exercises in succession as a circuit*:

Bodyweight Squat: 30 seconds on, 30 seconds off

Push-Up: 30 seconds on, 30 seconds off

Alternating Reverse Lunge: 30 seconds on, 30 seconds off

Mountain Climber: 30 seconds on, 30 seconds off

Burpee Finisher: 3 x 30 seconds on, 30 seconds off

*Add a one-minute rest in between rounds if necessary.

Coach’s Tip: Focus on your form in each exercise and create muscular tension in the eccentric (lowering) portion of the moves. If that starts to feel too easy, try picking up the pace in your next HIIT session.

How Often to Do This Workout: Try this workout twice a week, giving yourself plenty of recovery time in between.

Modifications

I’ll give you more customization options for each exercise in the next section, but here’s how to modify the workout as a whole.

Make it Easier: 

You can rest longer than 30 seconds if you need to. 

You can rest for up to a full minute (or more) between rounds. 

You can start with just one round on your first try, do two rounds the next time, and go for the entire three on your third HIIT session. 

Make it Harder: 

Perform three rounds in succession without extra rest (just don’t skip any of your 30-second rest periods). 

Add a fourth round. 

Try to do the exercises quicker while maintaining good form. 

Jump Rope

[Read More: The Most Effective Workout Splits, Created by Our Experts]

Even though I said you don’t have to jump to do HIIT, this method is a great way to kick off a HIIT workout. You’ll work on your coordination and agility while doing some light jumping. It will raise your heart rate quickly, while the later exercises may raise it more gradually.

How to Do It: 

Stand upright in front of a jump rope, holding a handle in each hand.

Swing the jump rope over your head and jump over it when it reaches your feet. Jump with both feet or “skip” with one foot at a time. Try to take a small jump and land lightly.

Continue swinging the jump rope forward and hopping over it when it reaches the floor. Make sure the movement is coming from your wrists. Keep your shoulders relaxed.

Modifications

Make it Easier:

Try jumping jacks instead — they’re less complicated to coordinate and a full-body warm-up that increases your heart rate. 

For a low-impact option, try high knees. Just step each foot down rather than jogging in place. 

Make it Harder:

Do two jumps before the rope comes back down. 

Try double-unders, where you swing it around twice before your feet land. 

Use a weighted jump rope.

Bodyweight Squat

[Read More: The Best Glute Workout Exercises, With Tips From Our Experts]

Bodyweight squats are a compound exercise that work multiple muscle groups to strengthen your lower body. Compound movements raise your heart rate quickly, so even if you don’t move as fast as possible, they work well in a HIIT session. 

How to Do It: 

Stand upright with your feet about hip-width apart. 

Inhale and sit your glutes down while keeping your core engaged and chest up. Let your knees come forward slightly. Go to parallel or deeper if you can control it.

Exhale and push the floor away through your feet to stand back up. Tuck your hips and squeeze your glutes at the top.

Continue for 30 seconds.

Modifications

Make it Easier:

Perform bridges on the floor. Add a mini resistance band above your knees to make bridges more challenging. 

Try box squats so you have feedback on how far down to sit. You can pause on the box before standing back up. 

You can also elevate your heels on a pair of small weight plates if keeping them down is difficult.

Make it Harder:

Add a dumbbell or kettlebell for goblet squats to make squats harder but low-impact. 

If you’re open to jumping — try TRX-assisted jump squats, unassisted jump squats, or box jumps to a low box.

Push-Up

Push-ups are a classic bodyweight exercise. They strengthen your upper body while engaging your core to stabilize your spine. There are many ways to modify them to make them accessible. They require a lot of effort to nail the form, which makes them ideal for spiking your heart rate in a HIIT workout.

How to Do It: 

Begin in a plank position. Engage your core and glutes, retract your head, and push back into your heels.

Inhale and lower your body to the floor, maintaining tension to keep your spine neutral. Keep your elbows in close to your body.

Exhale to push the floor away, pushing back up to your plank position. 

Continue for 30 seconds. Lower slowly and push up with force.

Modifications

Make it Easier:

Elevate your hands on a tall box or bar on a Smith machine. 

Perform kneeling push-ups by starting in your plank position, keeping everything the same, and lowering your knees to the floor. 

Do eccentric push-ups — lower yourself with control and get back up to re-set into your plank. This can be both harder and easier. You’ll teach yourself control (harder) while not having to be able to push yourself back up yet (easier).

Perform shallow push-ups with a yoga block under your chest. Lower to the block’s tallest height and push back up.

Simply hold a plank for 30 seconds. Try it with straight arms or on your forearms.

Make it Harder:

You can elevate your feet slightly for a deeper push-up. 

You can do them much more slowly or even try 1 ½ rep push-ups.

Do a close-grip push-up for more triceps work. 

Try an advanced plyometric push-up variation where you explode up and clap before returning to your plank position. 

Alternating Reverse Lunge

[Read More: Best Dumbbell Exercises for Muscle Gain, Plus 3 Workouts]

Alternating reverse lunges are unilateral exercises targeting one leg at a time. Continually alternating sides will keep your heart rate up. You’ll also challenge your balance and stability. They’re a great place to start if you want to progress to a plyometric option in a more advanced HIIT workout.

How to Do It: 

Stand upright with your feet wider than hip-width apart.

Inhale and step your right foot back behind you with the ball of the foot on the floor and your heel lifted. Bend both knees until your back knee touches the floor. 

Exhale and straighten both legs. Step your back foot forward to return to the starting position. 

Repeat on the other side. Continue alternating sides for 30 seconds.

Modifications

Make it Easier:

Hold onto a wall or sturdy object to help you balance. 

Reduce the depth of the back knee bend — you don’t have to go all the way to the floor. 

Alternatively, try step-ups to a low step or box. 

Make it Harder:

You can hold a dumbbell or kettlebell in each hand. 

Try forward lunges or walking lunges. 

Try jumping lunges for an advanced option.

Mountain Climber

[Read More: The Best Quad Exercises for Muscle Growth and Strength]

Mountain climbers are a great core exercise that challenges your upper and lower body to stabilize your spine and resist rotation. The rapid movement of your knees raises your heart rate, making them a popular bodyweight exercise in HIIT workouts. 

How to Do It: 

Begin in a plank position with your hands under your shoulders. Engage your abs to stabilize your spine. Push back into your heels.

Bring your right knee towards your chest. Step your right foot back to plank position. Bring your left knee towards your chest. Step your left foot back to plank position.

An alternative option is to bring your right knee to your left triceps, step back, and then bring your left knee to your right triceps, and step back. Cross-body mountain climbers target your obliques.

Continue for 30 seconds, adjusting your pace to your fitness level. 

Modifications

Make it Easier:

Hold a plank for 30 seconds. 

If you did a plank as a push-up alternative, perform the dead bug exercise. Dead bugs offer a similar movement pattern with your legs, but you lie on your back without doing the extra work of supporting your body weight with your arms.

Do standing high knees if you didn’t already in your warm-up.

Do same-side mountain climbers. 

Take them slowly. Bring one knee forward and step back, fully returning to your plank position before moving the other knee.

Make it Harder:

Cross-body mountain climbers will be more challenging than same-side.

Pick up the pace to a “jog,” hopping from one foot to the other. Keep your core tight.

Try advanced spider push-ups. Bring one knee to your triceps, hold it there, perform a push-up, and return your foot to plank position.

Burpee

[Read More: The Best Upper Body Exercises and Workout Routines]

Burpees are a staple in HIIT for a reason. They’re a full-body exercise combining push-ups and jump squats, raising your heart rate immediately. Even if you take them slowly, they’re challenging and sure to tax your entire system — that’s why I save them for last. You’ll give it your all and then get to rest.

How to Do It: 

Stand upright with your feet hip distance apart. 

Squat down and place your hands on the floor. Jump your feet back to plank position.

Lower into a push-up. As you push back up, jump your feet up to your hands, returning to your deep squat-like position. 

Explode up from your squat into a jump, reaching your arms up by your ears. Squat back down and repeat.

Modifications

Make it Easier:

Stand upright. Bend forward and place your hands on the floor. Step each foot back into a plank position. Then, step each foot back forward and stand. In other words, no jumps and no push-ups.

Perform it with the push-up, but take out the jumps.

Perform a plank walkout instead.

Make it Harder:

Perform the full burpee.

Pick up the pace.

Do two push-ups per burpee.

Benefits of HIIT Cardio Workouts

HIIT may be trendy, but research backs up a lot of its health benefits. The American College of Sports Medicine (ACSM) states that HIIT offers the following benefits: (1)

Boosts anaerobic and aerobic fitness

Lowers blood pressure

Increases fat oxidation

Improves insulin sensitivity

Boosts post-exercise metabolic rate

Helps with weight loss

Helps people adhere to an exercise program

Let’s break a few of these down.

Time-Saving and Effective

You can get an effective HIIT workout done in a short time — just five to 20 minutes. A lot of research states that people may be more likely to exercise when it can be done quickly, as being short on time is a commonly reported obstacle. (2)

Research also shows that short HIIT sessions elicit similar physiological responses to longer, moderate-intensity steady-state sessions — making it an excellent option for home workouts for busy people. (3)

Improves Cardiovascular Health, Fitness, and Performance

Regularly performing aerobic exercise is well-known to improve your cardiovascular health. Studies show that HIIT and steady-state cardio can decrease your blood pressure, prevent cardiovascular diseases, and increase VO2 max — a common indicator of cardiovascular health. (4)

Performing HIIT can increase your aerobic and anaerobic exercise capacity, maximum oxygen uptake, and overall endurance. Improving these markers by doing HIIT cardio workouts can also carry over to your exercise performance in other types of training. (2)

Incorporates Strength Training

HIIT cardio workouts are not about building muscle, but doing HIIT that incorporates strength training exercises works and engages your muscles, even if you are focusing on your cardiovascular system. 

Due to this combination, research shows that HIIT can draw physiological responses to resistance training. The short patterns of high-intensity exercise followed by low-intensity exercise or rest periods are similar to a resistance or strength training session, even though the volume is lower. (2)(5)

Aids Fat Loss

If your goal is weight loss, you’ll need to take in less energy than you expend. Nutrition is key, but HIIT can help you lose body fat by increasing the amount of calories you burn quickly. Burning more calories can boost your total daily energy expenditure (TDEE).

Since HIIT works your anaerobic system, it also stimulates EPOC (excess post-exercise oxygen consumption), which causes your body to keep your metabolic rate elevated and continue burning calories at a slightly higher rate after your workout. (6)

Types of HIIT Cardio

There are many ways to make a HIIT cardio workout. Here are a few different types and some terms you may see.

Bodyweight Workout

This workout is a bodyweight workout. You can do a HIIT cardio workout with no equipment, only your body weight. More advanced bodyweight HIIT workouts incorporate plyometrics or more advanced variations to keep the intensity extra high.

Resistance Training With Equipment

In HIIT cardio workouts that incorporate strength training exercises, you can add weight equipment for more resistance. Dumbbells, kettlebells, or even barbells (think CrossFit) can up the intensity. 

Cardio Machines

You can also do HIIT cardio workouts on cardio machines. You can do a burst of all-out effort, like a sprint, followed by a short rest period or low-intensity exercise on a treadmill, elliptical, stationary bike, rowing machine, stair climber, ski erg, or vertical climber.

HIIT Styles

There are a few styles of HIIT that dictate the time and intensity of your intervals.

Tabata training involves 20 seconds of maximum effort and 10 seconds of rest for eight rounds or four minutes. 

Fartlek training is common in running to vary pace and intensity.

Sprint interval training (SIT) requires more intensity than HIIT, and the work periods may be even shorter and more intense.

EMOM training means every minute, on the minute. You perform a certain number of reps at the top of each minute and rest for the remainder of the minute. Then, you repeat this for your desired number of minutes.

AMRAP means as many rounds as possible. You’ll get a set time and list of exercises, and try to complete as many rounds as you can before the timer runs out.

Circuit training is a series of exercises performed in succession, like in my workout.

Pyramid training amps up the intensity and gradually reduces it.

Frequently Asked Questions

Here are the questions I get about these kinds of workouts most often. 

References

Roy, Brad A. Ph.D., FACSM, FACHE. High-Intensity Interval Training: Efficient, Effective, and a Fun Way to Exercise. ACSM’s Health & Fitness Journal 17(3):p 3, May/June 2013. 

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. 

Foster C, Farland CV, Guidotti F, Harbin M, Roberts B, Schuette J, Tuuri A, Doberstein ST, Porcari JP. The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity. J Sports Sci Med. 2015 Nov 24;14(4):747-55. 

Skutnik BC, Smith JR, Johnson AM, Kurti SP, Harms CA. The Effect of Low Volume Interval Training on Resting Blood Pressure in Pre-hypertensive Subjects: A Preliminary Study. Phys Sportsmed. 2016;44(2):177-83. 

Burgomaster KA, Howarth KR, Phillips SM, Rakobowchuk M, Macdonald MJ, McGee SL, Gibala MJ. Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol. 2008 Jan 1;586(1):151-60. 

ACE Fitness. 7 Things to Know About Excess Post-exercise Oxygen Consumption (EPOC). American Council on Exercise.

The post The Best HIIT Cardio Workout for Beginners (+ Customizations for Every Fitness Level) appeared first on BarBend.

Garage Gym Reviews founder Cooper “Coop” Mitchell and his film team recently visited Jon “Jujimufu” Call’s compound for a ‘gym cribs’ tour of the fitness celebrity’s half-a-million-dollar home gym in North Carolina, USA.

Call’s 4,000-square-foot warehouse is the main attraction on his “gym farm,” housing a full-sized workout facility, gymnastics platform, full kitchen, bedroom, and office. He calls it his “gym home” since he spends most of his time there despite having a house next door. Jujimufu once locked himself in his gym for a week to prepare for a bodybuilding show. Take a full tour of Jujimufu’s gym below:

Jujimufu has made many upgrades to his gym in the last year with new equipment additions and plans to open to the public. 

I wanted…good resale value.

Mitchell couldn’t ignore the three-and-a-half-ton commercial-sized HVAC (Air conditioning and heating) units attached to the side of the structure. Before heading inside the main gym on a chilly day down south, the duo peeked inside a smaller barn where Jujimufu stores the less popular equipment. 

“I’m not going to lie, you have the nicest machines in the world, and you went with Rogue urethane dumbbells,” said Mitchell Of all the dumbbells you could get, they don’t match the rest”. 

For Jujimufu, choosing rubber dumbbells over steel ones was a no-brainer. One of the most common reasons many lifters prefer rubber-coated weights is they won’t break the floor when dropped, are much quieter (no loud clanging), and may be more corrosion-resistant.

$500,000 Mega Home Gym Walkthrough

Upon entering the gym doors, one can’t help but notice the aesthetic gold-colored equipment that Mitchell called “boujee.” The home gym aficionado didn’t refrain from brotherly banter; also having a go at Jujimufu’s choice of dumbbell. 

Jujimufu’s Favorite Home Gym Machines 

Despite having every machine known to man in his training facility, Jujimufu revealed a slight bias for his Italian-crafted and imported equipment from Panatta. He explained that the European manufacturer meets his needs best.

Call has a favorite lat pulldown machine and adores his gas-hydraulic operated preacher curl stand with a spinnable cushion to hit his biceps from the best angles.

Bug Zapper Lat pulldown?

When you think you’ve seen it all, Jujimufu has a bug zapper attached to his lat pulldown machine. Before you think it’s crazy, hear him out:

It really dials in form… it just autocorrects along the way.

Jujimufu is likely referring to keeping the arms apart to emphasize a specific part of the back. Getting zapped is a surefire way to tighten up bad pulldown form as a form of reinforcement. However, the research is undeterministic on whether something like that is effective for improving training. (1)

Mega Work Desk, Gymnastics Floor, Micro-Sized Curl Machine

The film crew briefly showed Jujimufu’s mega office desk, which looks like a market trader’s dream setup. Nearby is a gymnastics platform with tightly wound springs attached to the bottom of birch plywood and padding. It makes for a bouncy platform to support tumbling. Although Jujimufu is not tricking as often, he uses its soft surface for stretching, handstands, and other light-impact activities. 

Before moving to the upper floor, Call raved about his micro-sized biceps machine and gave a brief history lesson on his modest barbell collection. The strength athlete then made Mitchell perform banded bar hangs. 

The fully equipped kitchen was overshadowed by the actual bedroom upstairs. “It is pretty extreme,” said Jujimufu. “I’m either all out there collapsing and living in Ubers and hotel rooms, or I’m just here.” 

From his humble dining room squat rack days to the current training facility in his backyard, Jujimufu wakes up most days in performance heaven. 

I just wanted to live in the gym.

[Related: 4 Exercises Nick Walker and Kyron Holden Train for Massive Legs Under Dr. Mike Israetel’s Tutelage]

About Jujimufu

Jujimufu is a multi-discipline athlete and performer who rose to fame with viral training videos that combined acrobatics with strength and bodybuilding. He’s since competed on various sports stages, built a brand, a huge social media following, and a dream “gym he could live in.”

Reference

Strohacker K, Galarraga O, Williams DM. The impact of incentives on exercise behavior: a systematic review of randomized controlled trials. Ann Behav Med. 2014 Aug;48(1):92-9. doi: 10.1007/s12160-013-9577-4. PMID: 24307474; PMCID: PMC4412849.

Featured image: @jujimufu on Instagram

The post Tour Jujimufu’s Home Gym Worth Half a Million Dollars appeared first on BarBend.