We are in the middle of summer, which means that a beach vacation or at least a weekend outing should be on your to-do list. It’s such a fun outing, whether you are by yourself or with the entire family. Although the beach adventure or vacation tends to be a relaxing outing, it is possible to pack some high-intensity interval training (HIIT) into the experience. The workout in this article is designed for the sand; just make sure you don’t get burnt while feeling the burn.

The sand is an excellent surface on which to workout. It actually provides resistance, meaning it makes your workout a tad bit tougher. Because the sand constantly shifts under your feet, you have to actively work to engage your muscles to stabilize yourself. These are the muscles that people typically fail to engage at the gym or on a paved surface. Additionally, the sand also provides a little extra cushion, which can be beneficial for those with joint pain. The high-impact nature of HIIT workouts can strain the joints, so doing these workouts on the sand reduces the risk of muscle and joint damage. Best of luck on the workout below!

Before you start your workout, look for firmer and level sand, or wherever it looks the most inviting. Start with a brisk walk or jog for about five or 10 minutes to elevate your heart rate. At that point, begin with Block 1 and work your way through Block 3. Continue reading to learn how to do the exercises. 

Block 1

Complete each exercise in this block for 30 seconds and then rest for 15 seconds before moving on to the next exercise in the block. Repeat the block for two sets and then move on to Block 2. Make sure to rest for 60-90 seconds before starting Block 2.

Lateral Shuffles

Stand up straight with your feet hip-distance apart. Angle your upper body forward from the hips and bend the knees slightly. Hold your hands in front of you, bending your elbows as if creating the pose to catch a football. From this squatted position, step your right foot to the side, shift your weight to that foot, and then quickly follow with the left foot. Repeat four times to complete four shuffles to the right, switch sides, and then come back. Repeat for 30 seconds and then rest.

Lateral Bear Crawls

Being on your hands and knees with your hands directly under your shoulders and knees under your hips. Lift your knees about an inch or two off the sand, supporting yourself with only your hands and feet. Remain in this position and simultaneously step your right foot and right hand a few inches to the right, following suit with your left foot and left hand. Complete three more steps to the right, engaging your core throughout. Repeat four more steps to the left and then continue until 30 seconds has elapsed. 

Block 2

Complete each exercise in the block for 30 seconds and then rest for 15 seconds before moving on to the next exercise in the block. Repeat each exercise twice and then move on to the next block, making sure to rest for 60-90 seconds before starting Block 3. 

Broad Jump To Back Pedal

Stand up straight with your feet hip-distance apart and knees slightly bent. Use your arms to propel you as you jump forward as far as you can. Run backwards to your starting position and repeat. If you need a low-impact version of this, simply step one foot at a time as far forward as you can and then shuffle back to the start. Continue for 30 seconds and then rest. 

Mountain Climber To Half-Burpee

Begin in a high plank position, keeping your hands directly below your shoulders. Engage your core to keep your body in a straight line. Complete four mountain climbers, driving your right knee to your chest while engaging your lower abdomen. Follow suit with the left knee, making sure to complete four reps per leg. Follow with a half-burpee. Jump your feet to your hands and land in a low squat. Lift your upper body up straight and then step back into the high plank. Repeat this cycle for 30 seconds and then rest. 

Block 3

Complete each exercise in the block for 30 seconds and then rest for 15 seconds before moving on to the next exercise in the block. Repeat each exercise twice to complete the workout. 

Forward Squat Jack With 180-Degree Jump Turn

Stand with your feet hip-distance apart and bend your knees. Jump forward as far as you can, using your arms to aid this effort. Land in a slightly squatted position and then jump-turn 180 degrees to face the direction from where you jumped. Repeat this cycle for 30 seconds and then rest. 

High Plank Travels With Push-Up

Begin in a high plank position with your hands directly beneath your shoulders. Keep your body in a straight line and engage your core. Just as you did in the lateral bear crawls, simultaneously step your right hand and right foot to the right about one foot and follow suit with your left hand and foot. Complete three more times and then do a push-up. Repeat to the other side to continue the pattern. Continue this cycle for 30 seconds and then rest.

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Everyone has a weekend of eating that they regret. There’s no reason to view yourself as a failure, but it’s very easy to view yourself in that negative life. You may even wake up feeling guilty about everything you ate and drank. Don’t beat yourself up for succumbing to the temptation of unhealthy foods because there are easy ways to get your health back on track. 

Weekends, especially holiday weekends, are notorious for relaxing diets. Whether it’s a potluck party, backyard barbecue, Saturday night drinks, or Sunday brunch, the calories tally up quickly. Not to mention, it’s difficult to stick to your diet in these circumstances, so you abandon ship and join in the consumption. This excess comes in the form of unhealthy carbs, salt, sugars, and fats. This leaves you feeling tired, guilty, hungry, and bloated. 

So how do you find your balance again? If the weekend threw you for a spin and you let yourself go, use the following tips to help you recover. You’ll be feeling like your best self in no time!

Let It Go

After falling off your diet, the first rule of thumb is to leave it in the past. You cannot change the past, but hopefully you learned your lesson. How did all of that binge eating make you feel? Not good, right? That’s perfectly acceptable, but just acknowledge your mistakes and get back on the horse. 

Don’t Skip Breakfast

While it may seem like a good idea to skip breakfast after an unhealthy weekend, it’s actually a horrible dietary mistake. Dietitians advise against skipping the first meal of the day because skipping a meal can slow the metabolism. This leaves you feeling bloated and unhealthy, and you may retain fat or fluid as a result. Instead, opt for a lighter breakfast like a fruit and vegetable smoothie, oatmeal, or chia pudding to start your day. Good fuel is better than no fuel.

Drink That Water

When your diet gets away from you, so do your healthy hydration habits. Additionally, most people forget to drink enough water in unhealthy situations because they are focused on consuming or drinking other things. After an indulgent weekend, drink a tall glass of water as soon as you wake up. The body needs water to move waste through the digestive tract, and it also helps to improve alkalinity and immune function. If you want to enhance the hydration and detox efforts, add a little lemon juice and apple cider vinegar to the water. 

Add Some Fiber

There’s no need to go out and purchase a fiber supplement or anything like that. The goal should be to consume whole foods that are naturally rich in fiber. Focus on fresh fruits, vegetables, and complex carbohydrates from foods like sweet potatoes and quinoa. These foods help to move food through the digestive tract, which you desperately need after binge eating. Plus, fiber keeps you satiated between meals, helping you avoid unhealthy and unnecessary snacking.

Get Moving

One workout isn’t going to undo the damage of a bottle of wine, four slices of pizza, a bowl of buttery popcorn, and a burger. That’s just a fact, but it’s important to get your body moving again. When you slide right back into your regular workout routine, you’ll be able to find that rhythm again. Regular exercise is what helps you stick to your goals and burn off excess calories. Consider engaging in a high intensity interval training session to burn more calories on the first day back after the weekend. You’ll be tired in the best way possible!

Get Plenty Of Sleep

People think that they’ll get more sleep on the weekend, but this may not always be the case. If it’s a social weekend and you go out and indulge with food and drink, you may only sleep for a few hours. Additionally, the quality of sleep may not be that great because alcohol can easily disrupt sleep. One sleep study found that people who only got five hours of sleep ate more the following day. People who slept for seven to nine hours ate less. People who sleep well have better food restraint, which helps to decrease overall caloric intake. 

Don’t Get On The Scale

The scale is not your friend after a weekend of unhealthy eating. It will most likely display a higher number than you are used to, but this is most likely because there is extra food sitting in the digestive tract. There’s no reason to start your day with defeat. Instead, try to weigh yourself after you get back on track for a couple days. This will most likely result in the number you’re used to seeing.

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It’s time to look at working out through a different lens. Finding a 30-60 minute block of time for exercise can be a struggle. What about engaging in mini workouts? According to experts, accumulated exercise throughout the day is just as effective as one continuous workout session. All you have to do is trust the science!

How do mini workouts equate to one long session? Traditionally, long hours in the gym focusing on specific exercises was the only way to increase muscle strength and endurance. Nowadays, running long distances and lifting heavy are not the only options that increase muscle strength and cardiovascular strength. High intensity interval workouts (HIIT) in short bursts produce similar results without the need for a long period of exercise. 

How Much Exercise Is Enough Exercise?

The Centers for Disease Control and Prevention (CDC) states that American adults should aim to get 150 minutes of moderate intensity exercise weekly. If the exercise is more vigorous and intense, 75 minutes is completely sufficient. Meeting these guidelines can seem difficult if you try to workout for long periods at a time. However, breaking up exercise sessions into mini workouts can help you achieve the same number of minutes. You can continue reading to learn more about the benefits of mini workouts.

Easier To Fit Into The Day

Exercise physiologists agree that the number one reason people don’t exercise is because they lack the time. In reality, they do have the time, but the energy required to go to the gym, exercise, and go home is more of a commitment. Exercise, especially mini workouts, doesn’t require a huge portion of your day. You can exercise in a small space for 5-10 minutes. Resistance training is is a great way to build muscle strength without sweating too much. 

Boost Your Brain Health

Several studies indicate that shorter workouts help people take advantage of short-term neurological benefits. Fitting multiple mini workouts into your day, even if they are 3-5 minutes, can boost both your brain and mood. One study found that people who walked briskly for 10 minutes and followed it with meditation experienced better mood, compared to an inactive group. 

Reduce The Stress Of Working Out

The idea of working out is very stressful to a lot of people. It can be overwhelming to carve out a big chunk of time that you dedicate to your workout, especially if you have other obligations. Shorter, mini workouts are much more appealing to people who want to work out, but don’t want to do so for 45 minutes at a time. Additionally, mini workouts are much more sustainable for longer periods of time. 

Better Focus And More Confidence

If you sit at a computer all day, you can sometimes feel the energy leaving your body as the day goes by. Brief mini workouts throughout the day, however, may heighten your creativity and alertness, contributing to better productivity. As you incorporate more mini workouts into your day, you may feel stronger and experience weight loss. Both of these benefits can positively affect your self-confidence. Plus, the endorphins you produce may also contribute to feeling confident about yourself. 

Makes It Easier To Exercise At Higher Intensity

Shorter workouts are not easy by any means. They are shorter because they involve high intensity interval training. This is why mini workouts benefit people of all fitness levels. Decreasing your exercise time while increasing intensity can make you more accustomed to higher intensities. They aren’t easy, but you can sustain that intensity for a lot longer the more you work out. This is highly beneficial for your cardiovascular and aerobic strength. 

In addition to the aforementioned benefits, accumulating exercise in short bursts throughout the day can improve your overall health. A review of 19 studies found no differences between accumulated and continuous exercise. The authors of the review also noted that both accumulated and continuous exercise equally benefited blood glucose and insulin levels. 

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In the latest episode of The Adventures of V-Man, Vinnie hits The Method Gym in Downtown Los Angeles for a work out with the SHEBEAST!

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Most people know that exercise or physical activity is beneficial for overall health. Even though people may go to the gym on a regular basis, they may not exert themselves enough to have a legitimate workout. It’s possible that people won’t burn enough calories to counteract the anything they ate all day. The fact is that about 30% of people worldwide don’t get sufficient exercise. 

Maybe you work a hard job and don’t have the effort to workout when you get home. Perhaps your desk job drains you and causes utter laziness. Maybe you are a parent and don’t have the time to exercise. If any of those examples describes you, it’s time to try high intensity interval training (HIIT). That’s exactly what Vinnie, a.k.a. V-Man, did with the one and only She Beast, Nadege Ndjebayi. 

What Is HIIT?

Involving short bursts of intense exercise with low-intensity recovery periods, HIIT works to improve both cardiovascular and muscular strength. Many people love HIIT workouts because they only last for 10-30 minutes. Even though they are shorter than the average gym-goer’s workout session, HIIT sessions have proven to be more effective. Studies show that HIIT workouts burned 25-30% more calories than other forms of exercise. You’ll see how exhausted Vinnie was in the video in this article. In fact, he’ll tell you all about it below.

I love a good workout. Whether it’s riding down the slopes on a snowboard, lifting free weights, surfing, or hiking, I love to explore as many activities as I can. One thing I had never done, though, was HIIT training. I’m not a cardio guy, and you’ll see how badly the She Beast whooped my ass in the training session. Am I out of shape? Cardiovascular speaking, absolutely, but that’s because I don’t focus on cardio exercises as much as I should. That left me feeling embarrassed and weak during the workout session, but sometimes it’s good to feel that way. It means the training works!

Who Is The She Beast?

Nadege Ndjebayi is one of the most inspirational and motivated women I’ve ever had the chance to meet. Born in Paris, Ndjebayi has dedicated a huge portion of her life to transforming her health. She struggled with weight gain and poor eating habits in the past, but she found the will to overcome obstacles and emerge a healthier person. She is a personal trainer who has the drive to inspire the masses, and she exudes female empowerment. Her love for fitness has helped other women find their inner she beasts. You’ll see how mighty her roar (and muscles) are in the video. 

Ndjebayi trains at The Method, a black-owned gym in the heart of Downtown Los Angeles, CA. It aims to give people the most efficient workouts, while offering impressive recovery methods to maintain optimal physical health. The gym offers a variety of circuit, boxing, and booty-focused workouts, but the featured one is the Metcon. This 25-30 minute HIIT workout aims to burn 600-700 calories. That’s the craziest workout I’ve ever heard of! Naturally, I had to try it.

The Workout

Before I start telling you how exhausted I was, let me first start by saying that the gym feels like a club. She Beast calls it, “the only club you should be excited to go to.” The lights are going, the music is bumping, and She Beast is yelling at you the whole time. She’s not yelling to demean you or anything like that; rather, she’s doing her best to match the intensity and motivate you to power through the workout. 

I started by biking a mile on the assault bike, which is a heavy-duty exercise bike. Using your upper and lower body, you crank the pedals and pull/push the handles. From there, I went straight into pull-ups for 30 seconds, followed by tricep dips for 30 seconds. Only then was I allowed to rest for 30 seconds. Then I was back to the pull-up bar. I managed to complete a few pull-ups, but then She Beast had to assist me with reps for the remaining time. Fortunately, I could still do tricep dips after finishing those pull-ups. 

After 30 more seconds of recovery, I went back to the pull-up bar. Little did I know, that I had no strength left. I tried pulling myself up, but nothing happened. My lats and traps were useless and I was done for. And we were only on the first circuit of the workout! I should’ve taken the resistance band to assist with pull-ups that she offered me in the beginning. 

She Beast then pointed to the stair climber. I was excited to try this machine, which I only ever saw in the Rocky montages in the movies. Although, I did not look as ripped and determined as the boxers in the movies. As you can see in the video, I looked exhausted, because I was. I dug deep and was inspired to keep pace with the thumping beats she blasted in the studio. It was She Beast who kept me motivated to complete the workout. She kept saying, “Come on! Stay on the beat!” I tried as best I could.

Post Workout

Needless to say, I wanted to die. My lungs had never worked that hard in my life, and I was proud of myself for completing the workout. Before this HIIT session, I never needed help with pull-ups in my entire adolescent or adult life. It was definitely humbling because it exposed the areas I need to improve on in my fitness game. 

Did I feel like my inner She Beast came out to roar during that session? I don’t know if it did. I think it went to hibernate after the workout, though. What I do know is that if you want to get in shape and be the best version of yourself, head over to The Method gym and take some classes from the She Beast. You can find out more about her and what she does with the information below. 

Instagram: @nadege_ndjebayi

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Health is the biggest priority of all! Well, that’s our motto, and we hope that people learned to adopt that mindset after the crazy year that was 2020. Outside of dietary shifts to improve overall wellness, people had to shift the way they exercised, adjusting workout routines in response to gym closures. Needless to say, the fitness landscape is drastically different now. 

That’s why 2021 promises new and exciting changes in fitness cultures! People started working out from home during lockdown, purchasing any gym equipment that wasn’t already sold out. Through online workouts, exercise apps, and basic necessities, people learned that they could stay fit and healthy without gyms. For example, Peloton saw a 232% increase in sales during the first quarter of 2020, and E-commerce Times reported that dumbbell sales increased by 1,980% from April 2019 to March 2020. 

According to research, roughly 80% of adults took to some form of exercise during COVID-19 restrictions. Whether that was walking around the neighborhood, engaging in online HIIT workouts, or joining yoga Zoom classes, people understood the importance of movement. 

What’s To Come In 2021? 

Now that restrictions are relaxing and things are opening up, what can we expect from fitness trends in 2021? Some people are eager to get back into the gym, while others have already started working out at smaller, private outdoor gym facilities. The fitness world is definitely going to look different from now on, and these are five trends that health experts expect to see in 2021. 

Home Fitness

OnePoll conducted a poll consisting of 2,000 people. Roughly 75% of them stated that it was easier and more convenient to work out and stay fit at home than if they were going to gyms. More people are interested in at-home exercise, especially since the reopening of gyms is uncertain as we continue to move through the pandemic. Home fitness doesn’t require a gym membership, and saving money is paramount now more than ever before. With a pair of resistance bands, a set of dumbbells, and the internet, it’s very easy and affordable to stay or get in shape. Additionally, many fitness apps are free and the ones that cost money are much more affordable than the average gym membership. 

Quick-fire Workouts

It’s no secret that attention spans are shorter than ever. People can barely make it through a 15-second reel on Instagram, let alone a 45-minute workout! Additionally, schedules remain hectic, which means that people want to break a sweat and feel the burn in a shorter amount of time. Micro-HIIT workouts or quick-fire workouts range from three minutes to 20 minutes. Because they are rapid and intense, you only need to do them three times per week. Fiit offers workout challenges that range from 7-10 minutes, and they work to increase cardio and enhance strength. Expect to see short HIIT workouts that offer amazing benefits as we move through 2021. 

Holistic Fitness

Mental health was just as important as physical health during the pandemic. Establishing a healthy mind-body connection is integral for mental relaxation and stress relief. Fitness enthusiasts aim to promote physical fitness and mental health without making the two separate. According to statistics, Pilates, yoga, and other mind-body activities are projected to become a $66 billion industry by 2027. This number includes both virtual and in-person classes, apparel, equipment, and more. Expect to see a push in intentional exercise in 2021, which focuses on muscle and mental activation. 

Active Video Games

Wii Fit saw its popularity back in the day, but there is new growth on the fitness video game horizon. As it turns out, the video game industry developed more games that require body movement in place of the plain old controller. Just Dance 2021 will involve dance-related workouts to have fun and enjoy with a group or on your own. Nintendo Ring Fit will be an interactive game, which involves holding the wheel in front of you and following the full body movements. VR companies are also expected to bring training into the VR world very soon. 

Wearable Technology

From the Whoop Strap to the Oura Ring, the wearable technology industry has increased in popularity over the past decade. At first, it was all about the FitBit. Now, experts predict that over 900 million people will be wearing fitness devices by 2022. These devices help provide valuable information about overall health. From overall exertion and personalized recommendations to recovery and sleep, these devices help to track and improve overall wellness. 

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High intensity interval training (HIIT) workouts demand all the effort you have to give, and the payoff is great. A quick yet seemingly never-ending 20-minute session feels like you just made it through a two-hour workout. Your muscles are tired, you are out of breath, and the body’s need for the right fuel is paramount. While most people reach for protein shakes, energy drinks, or unhealthy carbs post-HIIT session, you should direct your focus towards healthier foods.

According to nutritionists, protein powders and shakes are not necessary for post-workout meals. Sure, protein shakes can help you maintain lean muscle mass, but these shakes don’t replenish the body as well as other foods do. If you engage in HIIT workouts, you know that the rewards are great, but only when they are paired with the right nutrition. Post workout fuel has more to do with your gains that you realize. Consume the following foods when you finish a HIIT workout to make it as effective as possible.

Blueberries

Packed with antioxidants, brain boosting benefits, fiber, and protein, blueberries are excellent to consume after you complete any form of exercise. Nutritionists say that eating blueberries after a workout helps to accelerate muscle recovery. Additionally, blueberries contain antioxidants that work to fight oxidative stress. Incorporate blueberries into coconut yogurt, oats, smoothies, or chia pudding, or eat them out of hand.

Nut And Beans

The body exerts a lot of energy when you exercise, especially during a HIIT workout. In order to produce this energy, the body uses B vitamin stores, which you need to replenish post-workout. You can easily load up on B vitamins by consuming chickpeas (containing B6) and almonds (containing B2). If you are a vegan or vegetarian, focus on walnuts, black beans, cashews, kidney beans, and macadamia nuts for healthy fats, protein, and energy.

Avocado

Do you ever regret adding avocado to your meal? Even though it costs extra, it’s worth every cent. One avocado satisfies 14% of your recommended daily intake of potassium, which is an essential mineral that balances sodium levels and electrical activity of muscles. During a HIIT workout, your muscles and joints get stressed/inflamed, and the anti-inflammatory nutrients in avocado work to counteract that inflammation. You can add avocado to a Buddha bowl with quinoa, blend it in a smoothie, eat it with a little sea salt and pepper, or mix it with cacao powder and honey for a healthy dessert.

Leafy Green Vegetables

Leafy greens are excellent, no matter when you decide to eat them. The vitamin, mineral, and fiber content help to minimize free radical damage after a HIIT session. Similar to blueberries, leafy greens are excellent in smoothies, but make sure to include at least 2 cups if you go that route. The best leafy greens to consume include:

• Kale
• Spinach
• Arugula
• Romaine
• Chard
• Collards
• Watercress

Protein Powder

This isn’t necessary for post-workout fuel, but it can be beneficial if you are trying to increase muscle mass. Make sure that you don’t skimp on quality when it comes to protein powder, though. So many protein powders contain added sugars and other chemicals that can harm the body. Invest in a high-quality, plant-based protein powder that is easy for the body to absorb and digest. These proteins can help muscle recovery after a HIIT workout.

Don’t Forget About Hydration!

You can eat the foods mentioned in this article after your HIIT workout, but you cannot forget about water. You lose fluids via sweat, and you need to replenish those fluids by hydrating post-workout. Dehydration can dampen your workout efforts, so make sure to drink at least 16 ounces of water after you exercise. 

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Move over interval training because there’s a new form of exercise in town. The sedentary lifestyle is commonplace in the modern world. People sit at desks for hours on end or binge-watch shows or movies on the couch. Rarely are these long periods of sitting broken up by exercise. People make excuses that they don’t have time to workout. That changes today because new research indicates that four-second, high-intensity workouts counteract the metabolic consequences of sitting all day.

Even though gyms and outdoor workout areas are closed, people around the world have the ability to exercise. Most people no longer commute to work, so use that old drive time to exercise. The drive has to be there, though, and it seems that lethargy has set in for a high percentage of the world’s population. If long workouts aren’t enjoyable or feasible with your daily schedule, consider breaking up your day with quick workouts that only take seconds to do.

Previous Studies On Sitting And Exercise

The University of Texas (UT) at Austin conducted several studies in 2018. The studies measured how the effects of sitting all day influenced metabolic function. Healthy young people, who sat all day for the study, exhibited higher triglyceride levels than normal following a fatty meal the next day. Sitting down inhibited metabolism speed, leaving it unable to break up the fat. When the same young people broke up a full day of sitting with a one-hour run, they still experienced difficulties with fat metabolism the next day. The scientists who ran the study speculated that long hours of sitting changed physiologies, making them somewhat “resistant” to the beneficial metabolic effects of exercise.

The 4-Second Workout Study

A new study at UT at Austin found that short bouts of intense exercise counteract the harmful effects of sitting all day long. Sitting all day results in poor posture, slow metabolism, joint tightness, poor circulation, and an increased risk of metabolic disruptions or heart disease. These new micro workouts appear to offer more benefits than longer workouts, so long as they are done throughout the day.

The study examined eight healthy young men and women, who spent a full day sitting down in the lab. They only got up to use the bathroom. The volunteers ate high-fat breakfasts of ice cream and half and half the next morning. Scientists monitored their metabolic responses for the next six hours.

On another day, the same volunteers sat again. The only difference was that they sprinted for four seconds every hour. The sprints took place on an uncommon stationary bicycle in the UT physiology lab. Scientists in the lab determined that athletes require two seconds of pedaling to reach maximum exertion; regular people require four seconds. Based on this information, the scientists asked the volunteers to pedal at maximum exertion for four seconds, stop pedaling for 45 seconds, and then sprint again for four seconds. The volunteers repeated this sequence five times.

The Results Of The Study

The volunteers repeated the aforementioned interval sessions once every hour for eight hours. This amounted to three minutes and twenty seconds of exercise over an eight-hour period. They sat for the rest of the eight hours and ate an indulgent breakfast shake the next morning. Metabolic responses showed that blood triglyceride levels decreased by 30% and the body burned more fat in the following six hours.

Even though this was a small and short-term study, breaking up long periods of sitting with short, intense bursts of exercise proves to be beneficial. In fact, this may counteract the adverse effects of sitting all day. The study did not conclude whether or not these metabolic outcomes linger past the following day. Additionally, the stationary bike in the study is not your average stationary bike. An average spin-class bike may require more time to reach maximum exertion.

This study is appealing to many people who sit throughout the day. If you fall into this category, try to get up frequently to move about. If you can, engage in intense movements for as many seconds as you can each hour. Movements can include high knees, lunge jumps, squat jumps, or burpees, all of which elevate heart rate in a matter of seconds when done properly.

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The final weeks of the year are upon us, people! By this time of the year, a high percentage of Americans have given up on fitness goals and are planning on starting fresh in the New Year. While we encourage healthy New Year’s resolutions, letting yourself go and disregarding health and wellness during the final weeks of the year is not something we endorse. What if we collectively made the commitment to ditch the “New Year, New Me” motto and stick to achieving fitness goals throughout the year?

We understand that the holidays are stressful and a lot of people are traveling, but there should still be some focus on the health of your body. You shouldn’t think that the oil light is on in the car and you can drive without oil until the New Year. A plan always needs to be in place when it comes to health and fitness. Fitness isn’t a “wing it” situation; rather, it requires planning, researching, and figuring out habits that help you achieve your goals. Some people prefer boot camp classes, while others enjoy cycling, weight lifting, or swimming. Find your rhythm and don’t stop moving.

Schedule Short Workouts

Most people abandon fitness during the holidays because they feel that going to the gym or exercising interrupts their day. Fitness should never interrupt you schedule; rather, it should be convenient and fun. Be it a quick 15-minute HIIT (high-intensity interval training) workout at home, a friendly game of basketball at the gym, or a holiday ice skating session in your area, fitness can come in many forms and should not be neglected.

Make Fitness Fun

Exercise should not be a punishment! You have to look forward to your workouts, as opposed to dreading them or increasing stress levels because of them. Most people are with family during the holidays, so try to schedule group events that involve some sort of exercise. Alternatively, you may find it fun to escape the family and go for a solo mission to the gym. It can also be beneficial to find an accountability partner to keep each other on track during the holidays.

Be Consistent

If you can find time to watch your favorite shows at night, you can find time to fit exercise into your daily schedule. The beauty of it is that you don’t have to carve out a huge time slot to do so. There are many at-home exercise routines that won’t inconvenience you whatsoever. Better yet, kill two birds with one stone by exercising and watching your shows at the same time! Set up and exercise bike in front of the TV and start pedaling!

Exercise Using Something You Love

How do you make exercise a habit during a chaotic time like the holidays? Exercise in a way that allows you to enjoy something that you love to do. If you don’t look forward to working out, forget about fitness. Whether you enjoy martial arts, cardio, Pilates, yoga, weight lifting, running, hiking, crossfit, or boot camp classes, find your passion and stick to it. You are more likely to stick to your workout schedule when you do something you love. Play your favorite music during your workouts and you’ll notice that you get more involved in your exercise. Another option that is great for cardiovascular exercises is to listen to podcasts or audio books.

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Labor Day Weekend marks the unofficial end of summer, and it is somewhat of a last hurrah for people until the upcoming fall and winter holidays. If you were like the majority of Americans this past weekend, you probably did a little celebrating, indulging in a few (or more) libations and noshing on some not-so-healthy foods. Is it safe to assume that you didn’t go for a run or glance at your yoga mat? We thought so, but that’s okay!

After a long weekend of limited to no exercise and veering from your diet, it is crucial to make a triumphant return to exercising by jumping into the deep end headfirst. You can do this literally, provided you swim and need to get back in the water, or take part in several intense high-intensity interval-training (HIIT) circuits. You don’t need to start a heavy deadlifting or benching session because your muscles will be sorer and more fatigued after the gap in your workouts.

HIIT workouts get your blood flowing without putting a lot of strain on your muscles. When returning to your exercise routine, it is wise to treat your body like the precious cargo that it is. That means you have to stretch before your workout, warm up with about five minutes of cardio, and then foam roll once you finish your workout. Along with that TLC routine, the following exercises will help you get back into your regular exercise habits.

Roll Out That Yoga Mat

Let’s say your yoga mat collected some dust over the weekend. So what? Roll that bad boy out in the comfort of your own home, get dressed in your favorite yoga outfit, and pull up a video of a gentle yoga routine. Yoga helps to get the blood flowing, balance breathing, and increase energy levels. A lot of people also praise yoga because it helps to calm the mind, improve sleep, increase concentration, and reduce stress.

Try Some Micro-Movements

Cardio barre workouts and barre-inspired workouts are sweeping the fitness world by storm, and for good reason. These workouts don’t require weights, but the minimal movements work your muscles a lot harder than you realize. Targeting several muscle groups in the body, micro-movements help stabilize your core and require concentration to do correctly. It won’t feel like you are doing anything at first, but you’ll feel it the next day.

Grab Some Kettlebells

While simple at-home bodyweight exercises like lunges or squats can work your muscles, kettlebells add a little extra umph to your workout routine. You don’t need an entire set; rather, a pair of kettlebells can challenge and strengthen your muscles. It’s common to swing kettlebells, especially during squats, and this motion flows with the exercise, working to increase range of motion. There are many kettlebell workout videos online, so find a beginner routine and get after it.

Take A Walk

Walking is the most underrated exercise out there, but people fail to step outside their own doors or onto the treadmill. Just to be clear, we aren’t suggesting that you take a leisurely walk to smell the flowers or to go get ice cream. You can incorporate interval training into your walk by speed walking or jogging for 30 seconds at a time, every two minutes. Don’t stop after you finish jogging; just keep walking until your next interval. Lace up them sneakers and hit the pavement, or treadmill, or elliptical machine.

Squeeze In A Core Circuit

Many people decide to focus their workouts on all areas of the body, except for the core muscles. Core workouts aren’t necessarily fun, but a great core workout can be done anywhere and the exercises are relatively gentle on your muscles after some time away from exercising. Neglecting core workouts means that you are not strengthening your pelvis, lower back, or hips, so accept the challenge and find a few at-home core workouts to start or finish your day strong.

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