Boost your workout this March by joining the Power Plus Challenge! Different from previous Challenges that focus on workouts for specific equipment like treadmills, ellipticals, bikes, and rowers, this Challenge breaks new ground with short, off-equipment exercises emphasizing holistic health. From functional fitness training to mobility, injury prevention, and more, iFIT Trainers John Peel, Shannon Cooper, Richard Biglia, and Jorry Francis will guide you through Warm-Ups, Cool-Downs, and Strength Finishers. These exercises complement your fitness journey, boosting overall performance. Plus, completing multiple exercises in the Challenge unlocks more iFIT Milestones, celebrating your progress with exclusive rewards. Complete the workouts from your selected Challenge level by March 31, 2024, and earn a digital reward viewable in your Trophy Case. Complete all three Challenge levels and earn three digital rewards! Here are this month’s Challenge levels for all workout types: Warm-Ups: Kickstart your workouts with 14 off-equipment Warm-Ups led by iFIT Trainers John Peel, Shannon Cooper, Richard Biglia, and Jorry Francis. Add these essential exercises for a more effective, balanced fitness routine that supports functional fitness, mobility, recovery, and injury prevention. Join the Power Plus Challenge: Warm Ups Cool-Downs: Wrap up your workouts with 14 off-equipment Cool-Downs led by iFIT Trainers John Peel, Shannon Cooper, Richard Biglia, and Jorry Francis. Incorporate these key exercises to cultivate a well-rounded fitness routine, supporting functional fitness, mobility, recovery, and injury prevention for maximum results. Join the Power Plus Challenge: Cool-Downs Strength Finishers: Before you cool down, finish your workouts on a high note with 35 off-equipment Strength Finishers led by iFIT Trainers John Peel, Shannon Cooper, Richard Biglia, and Jorry Francis. Integrate these fundamental exercises to achieve a balanced routine, improving functional fitness, mobility, recovery, and injury prevention for a holistic approach to well-being. Join the Power Plus Challenge: Strength Finishers The exercises featured in this month’s Challenge are for Treadmill, Elliptical, Bike, Row, and Strength equipment. Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.

When you hear “strength workouts,” your mind may conjure images of dumbbells or weight machines. For “cardio workouts,” you’ll likely think of walking, running, hiking, or even sprinting. Just like you don’t need weights to build strength, you don’t need to become a runner to work on your cardiovascular health1. Cardio classes can take on a whole new meaning with bodyweight workouts! Bodyweight exercise is another way to try to become more physically fit and hit those daily cardio goals. Traditional avenues of cardio exercise may not always be what you’re in the mood for. Fortunately, you can harness the underrated power of bodyweight exercises2 to ramp up your heart rate and get your sweat on anytime, anywhere (even in your living room!). With regular bodyweight training3, you may notice a difference in your endurance, metabolism, and general fitness ability. In a recent study4, researchers found that after four weeks of whole-body aerobic-resistance training, participants demonstrated improved cardiovascular fitness. This was in opposition to the other control groups, one that solely performed treadmill exercise and another that engaged in no exercise. Using your weight as resistance is one of the easiest, most convenient ways to get fit. There are many different types of bodyweight exercises to choose from for your next workout, some of which you may find are better for cardio than others. Below are 10 cardio bodyweight exercises to try the next time you’re ready to work on your endurance! Since they only require your bodyweight, you can create a workout to do right in your home gym. Note that these exercises can be challenging, but don’t worry—we’ve included modifications to accommodate any fitness level. 1. Skaters With this side-to-side bodyweight exercise, skaters allow you to work on your balance and agility. Stand with your feet hip-width apart. Knees should be slightly bent.Jump to the right with your right foot. Sweep the left foot behind your right leg. Tap your right foot with your left hand.Alternate sides by jumping to the left with your left foot while the right foot sweeps behind you. Tap your left foot with your right hand.Use your arms to help keep the momentum. Note: Instead of distributing your weight on the foot, land lightly on the ball of your foot and quickly alternate to the left. Modification Instead of lateral jumps, you can also perform skaters by taking lateral steps. 2. Jumping jacks A timeless, full body exercise! It’s easy to get into the rhythm of jumping jacks, which makes them a worthwhile exercise to add to any workout routine. Stand with your feet shoulder-width apart and arms by your sides.Jump with your feet out to your sides and your arms overhead. Your body should resemble an “X.” Return to the starting position. Modification To make jumping jacks easier, replace the jump with alternating left and right steps. 3. Woodchops Work your core with no sit-ups necessary! Woodchops are one of those cardio exercises that target your obliques and help strengthen your abdominals. Start with your hands together towards your right side. Hold them about eye-level so your arms are bent at the elbows.Put your weight on your right foot with the left foot slightly raised.As if you were holding an axe, chop your arm across your body with bent knees. Transition your weight from your right to left foot, slightly raising your right foot at the end of the exercise. You should be in a slight lunge position.Bring your arms back to the starting position.Repeat for your left side. 4. High knees High knees are a bodyweight workout that challenges your quads, hamstrings, glutes, calves, and abdominal muscles. Stand with your feet shoulder-width apart.Begin to run in place, lifting your knees to waist level. Make sure you engage your abs during this exercise. Watch your posture—don’t slouch!You can hold your arms out and use your hands as a measure of knee height. Modification Instead of hopping from one foot to the other, perform high knees at a slower pace. Bring one knee up, pause, and then bring the leg back down. Repeat this for the other side. 5. Mountain climbers Testing your stability, mountain climbers simultaneously work your shoulders, arms, core, and legs. These can be taxing for beginners, so take the time to nail down the form. Begin on your hands and knees. Position yourself in a high plank position with your core engaged. Make sure your lower back is not bowed.Bring your right foot up towards your right hand until you reach a lunge position.Quickly jump and switch your feet, so that the left foot is now in front.Continue this alternating pattern. Modification You can modify this bodyweight exercise by slowing it down without jumping. Instead of the quick bursts to transition your feet, you can simply start with the right foot and then bring it back down to alternate to the left foot. 6. Burpees The burpee is a bodyweight workout that is both loved and hated. They are highly effective and offer an intense cardio workout all on their own! Get into a squat position with your knees bent and back straight. Your feet should be shoulder-width apart.Lower your hands to the floor in front of you, so they’re just inside your feet. With your weight in your hands, jump and kick your feet back. You will be in a plank position. Do one push-up, and then perform another jump moving your feet back to their starting position. Stand and jump into the air with your arms outstretched over your head. Land where you began.Come back to a starting position.Repeat. Modification If burpees are a little too advanced, that’s okay! You can bring the difficulty of this exercise down with up-downs. These will help build your strength up so you can easily move through a set of burpees in the future. Get into a squat position with your knees bent and back straight. Your feet should be shoulder-width apart.Lower your hands onto the floor in front of you, so they’re just inside your feet. With your weight on your hands, walk your feet back, so you’re in a plank position. Hold the plank position.Jump to move your feet back to their starting position. Stand and stretch your arms overhead. Come back to a starting position.Repeat. 7. Squat jumps This variation of a classic bodyweight squat calls the leg muscles into action in a big way. A few sets of these will give you that feel-good muscle burn. Position your feet shoulder-width apart.Perform a squat with your arms bent and hands together in prayer position.Rise up into a jump with your legs fully extended. Pushing your arms down during the jump will help get you going.Land lightly and immediately transition into another squat. Do not land with your knees locked, but instead slightly bent to absorb the jump. Modification Are squat jumps feeling too challenging? Perfect regular squats first! Ensure your feet are stable with your back straight and head neutral. You can also perform squat reaches, which are regular squats that require you to bring your arms overhead and hold the squat position. 8. Up-down planks Add more of a challenge to the classic plank by lowering yourself onto your forearms with up-down planks. Get into a plank position on your hands and toes. Engage your core.Lower your left elbow to the floor and then the right. You should be on your elbows.Bring yourself back up to a full plank position by straightening your arms and putting weight back onto your palms. During this exercise, keep your lower back straight.Alternate sides from left to right and vice versa during these planks. Note: If you encounter wrist pain, think about gripping your mat with your fingers. This will create a hollow space between the floor and your palms, which may help ease discomfort. Modification Perform up-down planks starting on your knees instead of a full plank. Make sure your body stays in a line without dipping your lower back. Do not hinge at the waist for this exercise. 9. Lateral bunny hops Bunny hops are an easy way to keep your heart rate up during bodyweight workouts. Start with your feet together.Pretend there is an invisible line at your side.Using your arms for momentum, quickly jump side to side over the line. Keep your legs close together during this exercise. 10. Split lunge jumps Upgrade your classic lunges with explosive jumps! Split lunge jumps are all about power and form with focus on the leg muscles. Stand with your feet together with soft knees.Get into a lunge position first and then continue with a jump. Land in an opposite lunge (if you began with the right foot forward, land with the left foot forward).Quickly jump back up and into the starting position with your feet together.Repeat on the other side. Cardio bodyweight classes with iFIT After getting the hang of these cardio bodyweight exercises, you’ll always have an exercise routine ready for a home workout or while on vacation, a work trip, or wherever else life takes you. With the iFIT fitness app, you'll have access to a wide variety of bodyweight classes that will incorporate exercises like these and more. Simply join an iFIT bodyweight workout series and get ready for a unique, immersive workout experience that will keep you coming back for more. Not sure where to start? Here are a few cardio bodyweight workout series that will get you going! Bodyweight Cardio Series with iFIT Trainer Ashley PaulsonBeginner Plus Bodyweight Cardio Series with iFIT Trainer Ashley PaulsonSt. Lucia Weight Loss Walking Series with iFIT Trainer Chris Clark and Stacie ClarkFrench Polynesia Fast & Fit Series with iFIT Trainer John PeelTrain Like A Pro: Alex Morgan Strength These bodyweight series are led by iFIT Trainers, who will build up your confidence alongside your endurance. With iFIT, you can travel to destinations all over the world while chipping away at your fitness goals. Try an iFIT cardio bodyweight workout No matter what bodyweight workout you choose, each is designed to challenge you in ways that will keep your motivation high. With a personal trainer guiding you through your iFIT cardio workout, you might be surprised by how much you progress! Cardio workouts can be so much more than a run or casual walk. Whether you’re new to fitness or consider yourself a fitness enthusiast, there are bodyweight classes for every level! You don’t need to be a runner to learn new cardio exercises and techniques while building strength. References 1. Gaz, D. V. (2017, January 20). Body-weight training: Ditch the dumbbells. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/body-weight-training-ditch-the-dumbbells/art-20304638. 2. Laskowski, E. (2020, October 10). Is body-weight training effective as a strength training exercise? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/body-weight-training/faq-20147966. 3. Gaz, D. V. (2017, January 20). Body-weight training: Ditch the dumbbells. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/body-weight-training-ditch-the-dumbbells/art-20304638. 4. McRae, G., Payne, A., Zelt, J. G., Scribbans, T. D., Jung, M. E., Little, J. P., & Gurd, B. J. (2012). Extremely low volume, whole-body aerobic-resistance training improves aerobic fitness and muscular endurance in females. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 37(6), 1124–1131. https://doi.org/10.1139/h2012-093. Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.

When it comes to bodyweight exercises, the abdominal muscles are often targeted for training. You don’t need sophisticated equipment to train the abs; bodyweight movements alone can build muscle and strength. However, just like with other muscle groups, specific workouts may stimulate the muscles better than others. In a study comparing 13 common abdominal exercises1, the American Council on Exercise (ACE) identified three ab workouts that stood out from the rest: bicycle crunches, captain’s chair crunches, and crunches performed on an exercise ball. These three core workouts targeted muscle stimulation in the rectus abdominis and obliques. These core exercises should not only strengthen your abdominal muscles, but they should benefit you in other ways too. Strong abdominals2 are crucial for injury prevention, good posture, athletic performance, and staving off lower back pain. Our top 10 picks for ab exercises To try and maximize your ab workout, knowing which muscles make up the abs3 is useful. While some exercises primarily stimulate the rectus abdominis (the front ab muscles), others call the obliques (internal and external) or the transverse abdominis into action. The external obliques are the muscles located on the sides of the rectus abdominis around the waist, whereas the internal obliques are positioned just below the rectus abdominis. The transverse abdominis is an internal stabilizer located on the lateral sides of the abdominal wall. Next time you want to train your abs, incorporate the first three core exercises mentioned below into your workout regimen. The only piece of equipment you’ll need is an exercise ball, which you can find at retail or specialty sports stores. You’ll leverage the power of bodyweight to help build your abdominals! Let’s walk through each of these movements step by step. 1. Bicycle crunches Since this ab exercise utilizes all of your abdominal muscles, ACE highlighted that bicycle crunches are fundamental for ab training. They help stimulate your abdominal muscles so you feel that burn and help improve your fitness. Lie down flat on your back. You can use a yoga mat for comfort during this exercise.Bring your knees to your chest and lift your shoulder blades off the floor.Straighten the left leg and simultaneously turn your upper body to the left. During this movement, bring your right elbow to the left knee. Breathe out as you turn your body.Repeat the process for the other side. 2. Captain’s chair crunches This core exercise4 requires a captain’s chair, a seatless chair with a back and armrests. Don’t be surprised when your obliques feel taxed after these crunches! Press your back against the backrest with your feet on the bottom supports and arms resting on the upper supports.Gripping the handles, lift your feet off the supports and allow your legs to hang straight down.Slowly breathe out as you lift your knees to your chest.Hold the lifted position for a few seconds, then slowly lower the legs back down into the starting position and repeat. 3. Exercise ball crunches Ranked the third most effective abdominal workout5, crunches performed on an exercise ball do a much better job of engaging your core than floor crunches. This exercise targets the abdominals and oblique muscles precisely. Lie back on an exercise ball with your hands behind your head or across your chest. Ensure your feet are stable on the floor.Lean your upper body back on the ball, then use your core to raise yourself forward (just as you would in a traditional crunch). Hold the crunch position for a few seconds, and then slowly lower yourself back down. Other effective ab exercises While the above ab exercises are highlighted by ACE, many others effectively engage your core! When paired with bicycle crunches, captain’s chair crunches, or exercise ball crunches, the following core exercises can offer the variety you need to keep your ab training interesting. 4. V-ups As a total-body movement, V-ups are incredibly powerful and challenging to master! In this core bodyweight exercise, you’re creating a “V” with your upper body and legs, engaging your core during the process. Lie on the floor with your legs extended straight out and your arms by your sides.Lift your legs, arms, and upper body up to where you’re balancing on your glutes. This position should resemble a “V.” Only your glutes should be on the floor.Reach your arms so that they’re parallel to your legs.Hold this position for 30–60 seconds.Lower back down and repeat. 5. Deadbugs Great for all of your abdominal muscles, deadbugs are a functional warmup for lower body workouts, but may also be incorporated as part of your core workout. The key to this movement is to keep your lower back flat on the floor. Lie down flat on your back. You can use a yoga mat for comfort during this exercise.Extend your arms straight up and bring the knees up toward your chest to create a 90-degree angle. Press your lower back into the floor. Focus on keeping it down without allowing it to buckle.Slowly extend your right leg out straight and your left arm overhead. Your heel and hand should almost touch the floor.Hold this position for a few seconds and then return to the starting position. Repeat this process with your left leg and right arm. 6. Planks A plank is a bread-and-butter movement for abs workouts. With bodyweight alone, planks6 are challenging, even to the most advanced fitness enthusiasts. Position yourself on your hands and knees. You can use a yoga mat for comfort during this exercise.Place your hands shoulder-width apart, directly under your shoulders. Your feet should be a bit wider than your hips but you can bring them closer together for a greater challenge.During the plank, keep your body straight, from your heels to your head. Look down at the floor to keep your spine neutral. Engage your core, quads, and glutes. Hold the plank position for however long feels comfortable. For example, beginners can aim for 10 seconds and increase the duration with practice. Do not let your hips or shoulders dip.Come out of the plank position and rest before trying again. 7. Side planks Side planks7 are a great addition to traditional planks, as they help strengthen the shoulders, hips, and obliques. Since you’re on your side in this core exercise, the obliques are doing some heavy lifting here. Lie on your side with your left forearm flat on the floor. Your elbow or hand should be under your shoulder and your legs extended. Your body should be in a straight line.Stagger your feet and engage your core. If this is too difficult, you can instead be positioned on the side of your knees.Slowly lift your hips off the floor and hold the position. You can extend your right arm or keep it immobile.Hold the plank for however long feels comfortable, then lower back down. Repeat this movement on the other side. 8. Heel taps If you’re looking for core exercises that integrate your hip flexors, heel taps are a worthwhile addition to your ab routine. Once you get going with these, you’ll feel your obliques working hard! Lie down flat on your back. You can use a yoga mat for comfort during this exercise.Position your feet on the ground, heels close to your glutes.Engage your core, then lift your shoulder blades off the floor.Reach down to touch your left heel with your left hand and vice versa. 9. Reverse crunches If you don’t have access to a captain’s chair, reverse crunches provide a similar movement. Instead of hanging, you’ll lie on your back without placing strain on your back or neck. Lie down flat on your back. You can use a yoga mat for comfort during this exercise.Lift your legs so that your knees are slightly bent.Press your lower back into the floor and place your hands at your sides.Slowly bring your knees up towards your chest. This will lift your hips off the floor. Keep the lower back pressed down.With control, lower your legs back down, but not all the way to the floor. 10. Hollow holds When performed correctly, hollow holds will strengthen your abs. The contraction of your ab muscles is part of what powers this movement, so it’s important to first nail the form down on these, as is the case with the other exercises. Lie down flat on your back. You can use a yoga mat for comfort during this exercise.Press your lower back firmly into the floor.With the hands placed at your sides, raise your legs about one to two inches off the floor. Ensure the lower back does not buckle.Lift your shoulder blades one inch off the floor. Again, keep the lower back pressed firmly into the floor.Hold this position for a few seconds and then relax. Try an iFIT ab workout When paired with a healthy diet, these ab exercises can help you build stronger abdominal muscles. As you work on your core, you’ll better understand which muscles you’re utilizing in these movements. Plus, our iFIT Trainers are here to help you strengthen your core! The above ab exercises are ideal for a challenging home workout. Although they only require your bodyweight, you’ll find that they offer a range of physical and mental benefits. Depending on which exercises you choose to do, you can easily knock out a 10 minute ab workout in the morning, on your lunch break, or in the evening after work. Once you’re ready to take your ab training to the next level, your iFIT Trainers will be waiting for you! With dozens of bodyweight workouts available in our Library, you’ll have access to a variety of challenging, trainer-led ab workouts that incorporate many of the above exercises. When you download the iFIT fitness app, you’ll have access to ab workouts that will keep your everyday fitness routine exciting. References 1. American Council on Exercise. (2001, May 14). American council on exercise (ace)-sponsored study reveals best and worst abdominal exercises. ACE Fitness. https://www.acefitness.org/about-ace/press-room/press-releases/246/american-council-on-exercise-ace-sponsored-study-reveals-best-and-worst-abdominal-exercises/. 2. Waehner, P. (2020, December 7). Strong abs are more important than flat ones. Verywell Fit. https://www.verywellfit.com/strengthen-your-abs-beyond-the-six-back-1229504. 3. Quinn, E. (2021, July 12). Abdominal muscles location and function. Verywell Fit. https://www.verywellfit.com/abdominal-muscles-anatomy-3120072. 4. Ritschel, C. (2018, August 12). The 3 most effective ab workouts, according to experts. Business Insider. https://www.businessinsider.com/the-3-most-effective-ab-workouts-according-to-experts-2018-8. 5. McGuire, J. (2019, March 5). The ab exercises you shouldn't be doing, according to research. Runner's World. https://www.runnersworld.com/uk/news/a776336/best-and-worst-abdominal-exercises-according-to-research/. 6. Goldman, A., & Mateo, A. (2019, September 6). How to do a perfect plank: your guide to mastering the abs exercise. Women's Health. https://www.womenshealthmag.com/fitness/a19983224/plank-exercise/. 7. Yetman, D. (2020, November 10). The Benefits of a side plank and how to do it safely. Healthline. https://www.healthline.com/health/side-plank#benefits. 7. Yetman, D. (2020, November 10). The Benefits of a side plank and how to do it safely. Healthline. https://www.healthline.com/health/side-plank#benefits. Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.

One topic iFIT Trainers talk about consistently is…consistency! But consistency can be the toughest part of a fitness lifestyle to maintain as schedules shift around the reality of family, travel, work, and even the holiday season. That’s where iFIT’s collection of under 20-minute workouts comes in. Short workouts offer flexibility when your schedule doesn’t. Best of all, short workouts help you maintain consistency over time, bringing you closer to achieving your fitness goals. Are short workouts worth it? If you’re wondering how much of an impact a 20-minute workout could possibly have, try a Tabata or interval workout. Both styles combine maximum effort intervals with shorter rest periods, so you'll work up a sweat in just four minutes of active time. JOIN BEGINNER PLUS BODYWEIGHT CARDIO SERIES If you're looking for something with a lower intensity, check out a restorative pilates or yoga class. Even a gentle workout will help build and maintain momentum and results. As in the story of the tortoise and the hare—slow and steady isn’t flashy, but it works, and even the smallest step forward is a step in the right direction. JOIN THAILAND YOGA & STRENGTH SERIES I’ve got plenty of time. What can short workouts do for me? Don’t count short workouts out when time is on your side, either! Add a trainer-led stretching class to the beginning or end of your workout to maximize the benefits of the time you’re putting in. Cooling down after your exercise gently returns your heart rate to normal and helps prevent injury—all in about 10 minutes. You can also target a particular area by adding a short strength workout to a longer one. It only takes a few minutes to give muscle groups like abs or glutes a great workout! Finally, zero in on a key fitness goal by stringing several short workouts together to create a workout program customized to your needs. JOIN 20-MINUTE BUILD AND BURN What about when I’m really pinched for time? On those days when you truly have just minutes to spare, you still have options. Stream a 7-minute stretch workout by your desk, take a walk with an iFIT Trainer while you stroll around the building, try a 15-minute energizing yoga class, or just a 5-minute meditation before you get out of your car. Working just a tiny bit of movement and intentionality into a busy schedule can give you the boost you need to take on your day! JOIN MONTANA MEDITATIONS Whether it's three short classes back to back, a 20-minute Tabata workout, or a few minutes of mindful breathing, choosing wellness always brings you closer to your long-term goal for an active and healthy lifestyle. In fact, you’re already living it. And if that weren’t enough: every single workout counts towards your iFIT Milestones! Filter by duration to find shorter workouts Now that you want short workouts, how do you find them? Follow these steps to filter workouts by duration: On the iFIT app (on your phone) Select your desired equipment type at the top of the screen, then tap Browse at the bottom. Next, tap the oblong search field at the top of your screen, then tap Duration from the dropdown menu.Select the workout duration that best suits your schedule, then tap Show Results. Scroll through the results screen and tap on any workout to learn more. On iFIT-enabled equipment Tap Browse at the bottom of your screen. Then tap Filters in the top right corner.Tap Duration, then select the workout duration(s) that fits your schedule, and then tap Close.Next, tap Workout Type, then select the type of workout you're interested in. You may select more than one. Only workouts for your iFIT-enabled equipment (and strength, yoga, mind, and recovery workouts) will be displayed. Tap Close when you have finished making your selections.Lastly, tap Show Results, then tap on any of the workouts that interest you for more information. On your TV with the iFIT app Select your desired workout type or equipment from the navigation bar.Click Sort by and select Shortest OR select Filter and choose the workout duration(s) that fits your schedule.Results will be displayed from shortest to longest. Tap the workout that interests you for more information. Click here for more information on how to use the filter and search functions on your iFIT app and iFIT-enabled equipment. Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.

As we age, mobility becomes something to take into consideration. Issues arise in the form of joint pain, arthritis, osteoporosis, and muscular weakness. While we can’t prevent all of the effects of aging, the body can be kept strong and mobile longer through exercise. Every functional movement is powered by the lower body. Walking, bending down, running, descending stairs, sitting, and standing require lower body mobility. If you’ve never focused on building strength in your legs, now is the time to start! We’re highlighting the best, most effective lower body exercises, many of which you can try out right away. When you sign up for iFIT, you can easily join a lower body class that will empower you to keep showing up for yourself! Why is it important to build lower body strength? Bones can be strengthened through strength training and weight-bearing exercise. Does this mean you need to lift heavy weights? No! Strength can be built using light to moderate weight without putting too much pressure on the joints. Weight-bearing exercise is one of the best ways to keep the body strong, as it contributes to bone mineral density. When bone mineral density is reduced, older people (especially women) are more at risk for osteoporosis. Weight-bearing exercise can be as simple as walking and climbing stairs, or as challenging as running and jumping rope. With weight-bearing exercise, we’re looking for movements that demand the body to bear its weight. Walking and running seem simple enough, but there are many different moving parts to these types of movements. The entire lower body must work in sync to effectively put one foot in front of the other. When the quadricep muscles are weak, or the ankles feel unstable, walking or running can feel challenging. Over time, this could affect everyday mobility. This is why exercising the lower body is so important! Whether you enjoy using weights or prefer sticking to bodyweight, there are many different types of lower body exercises that will effectively strengthen your leg muscles, improve circulation, and facilitate healthier joints. When should I do lower body exercises? You might ask, “When is the right time to do lower body exercises—before or after aerobic exercise?” In a study examining “muscle activation and performance during lower- and upper-body resistance exercise workouts,” participants engaged in four trials in random order. For two of the trials, they exercised on elliptical machines for 30 minutes, followed by either bench press or back squat exercises. The other two trials were only bench press and back squat resistance training. At the close of the trials, the study concluded that “...to optimize the quality of a lower-body resistance-training workout, the workout should not be preceded by lower-body aerobic exercise.” This means that to achieve the best results, do your cardio at the end of your workout. Bodyweight lower body exercises With bodyweight exercises, you can plan a lower body workout right at home without using additional equipment. Bodyweight exercises are perfect for strengthening bones because you must use your own weight as resistance. In fact, many of the most challenging HIIT workouts are comprised of bodyweight movements alone (Just ask iFIT Trainer Hannah Eden!). Here are the top bodyweight exercises for the lower body that can be done in your home gym, living room, or anywhere else. Squats When properly executed, bodyweight squats are incredibly effective for the lower body. The trick is to perfect your form so that you can propel your body up after squatting. Note that we do not want to hunch over, let the knees cave, or allow the feet to come off the ground. Keep your back straight, focusing on sitting back as if a chair or bench were there. How to: Stand tall with your feet hip-width apart, and toes pointed forward (If this position causes pain in the knees, you can point the feet out at a slight angle). Ensure the feet are firmly planted.With the chest strong and upright, slowly lower into a squat with emphasis on shifting your weight into the heels. As a mental cue, pretend you’re sitting back into a chair.Lower your hips until your thighs are parallel with the floor. Bend your knees at a 90-degree angle. At no point should your knees cave in or out, nor should they extend beyond your toes.If you can, pause for one to two seconds at the bottom of the squat. You should feel the burn in your quads, not your back. If you feel pain in your back, pay attention to form, ensuring the back is straight and still during the squat.Keeping in form, return to your starting position without moving the feet. Forward lunges Lunges are a great test of lower body strength and stability, calling on the quadriceps, glutes, and even the core to carry out the movement. There are several different types of lunges, each offering its own kind of challenge. How to: Place your feet together with the toes facing forward.With one foot planted, take one step forward with the other.Keep your chest tall, core engaged, and shoulders back.Lower the hips until the forward thigh is parallel to the floor. The back knee should be at a 90-degree angle. Do not allow the knees to bend past the toes.Return to the starting position and alternate sides. Calf raises As with the quadriceps and glutes, the calf muscles are essential for mobility. When you move, the calves are activated to pull the heel up for forward movement. Calf raises will strengthen the calves and your ankles at the same time. While this exercise can be done on flat ground, you can also perform it on the edge of stairs or any other elevated surface for a better stretch in the muscles. How to: Stand straight with your feet hip-width apart.Lift your heels off the ground and balance on your toes.Hold for a few seconds, and lower your heels back down. Reverse lunges Reverse lunges are performed just like forward lunges but in the opposite direction. In this lower body exercise, you’ll feel the muscles in your quadriceps and hamstrings working as you step back. How to: Begin with the feet together, flat on the floor.With one foot planted, take a step back with the other.Keep your chest tall and core engaged during this exercise.Lower your body until your back knee is bent at a 90-degree angle and the forward thigh is parallel to the floor.Return to the starting position and alternate sides. Glute bridges Glute bridges will strengthen your glutes, which are necessary for hip mobility, athletic performance, and posture. These muscles can even aid in injury prevention for the hips, knees, groin, lower back, and hamstrings. How to: Lie on your back with your knees bent and feet flat on the floor, hip-width apart.Raise your arms toward the ceiling. Then, squeeze your glutes and raise the hips slowly off the ground. Only raise your hips a few inches, not as high as you can go.Pause for a few seconds, allowing the glutes to activate during the hold.Lower the hips back to the floor and relax the glutes. Bird dogs Want to strengthen your core and glutes? Bird dogs are a great lower body exercise that emphasizes stability. They may look simple, but bird dogs can seriously improve your abdominal and lower body fitness. How to: Position yourself on your hands and knees, with the knees and hands stacked (the knees under the hips and hands under the shoulders). Your spine should be straight.Slowly raise one leg out to full extension (as high as possible).Raise the opposite arm straight out in front of you. Use your core to stabilize your body. Hold for a few seconds, then lower the arm and leg. Repeat the same movement with your other leg and arm. Weighted lower body exercises While bodyweight exercises are easy to add to your fitness routine, you may feel ready to integrate weights like dumbbells or barbells. If you feel that you’ve built a good foundation for your lower body with bodyweight exercises, adding more weighted movements will provide the challenge you’re looking for. As with the above bodyweight exercises, proper form is the key to strengthening your legs. Deadlifts Deadlifts can be performed with dumbbells or kettlebells. While you can also use a barbell, we’re focusing more specifically on dumbbells and kettlebells here. They’re perfect for total body strengthening, relying heavily on the legs for power. Start with a low weight when you begin deadlifting to perfect your form. This will ensure you engage your hamstrings, core, and quadricep muscles. How to: Stand straight up with your feet hip-width apart.With dumbbells, hold them at your sides. With a kettlebell, hold it in front of your body.Engage your core, back, and glutes. Take a deep breath and hinge the hips back, allowing your torso to become parallel with the ground. Do not allow the shoulders to roll forward. Note that this movement hinges at the hips, not at the knees. This exercise is not like a squat!Do not lock out the knees. Instead, keep them slightly bent.Return to the starting position. Weighted squats Weighted squats are an excellent way to turn up the heat on the tried and true bodyweight squat. Depending on if you choose dumbbells, kettlebells, or a barbell, there are slight form modifications. We’ll focus on the dumbbell and kettlebell set up here. How to: Stand tall with your feet hip-width apart, and toes pointed forward. If this position causes pain in the knees, you can point the feet out at a slight angle. Ensure the feet are firmly planted.Hold your dumbbell or kettlebell out in front of you. You may also hold a weight in each hand if desired.With the chest strong and tall, slowly lower into a squat with emphasis on shifting your weight into the heels. As a mental cue, pretend you’re sitting back into a chair.Lower your hips until your thighs are parallel with the floor. Bend your knees at a 90-degree angle. At no point should your knees cave in or out, nor should they extend beyond your toes.If you can, pause for one to two seconds at the bottom of the squat. You should feel the burn in your quads, not your back. If you feel pain in your back, pay attention to form, ensuring the back is straight and not moving during the squat.Keeping in form, return to your starting position without moving the feet. Single leg deadlifts Single leg deadlifts are akin to regular deadlifts but rely on single leg balance to perform the movement. One trick to single leg balance: spread your toes out in your shoe! This engages your entire foot, distributing your weight throughout the toes and heel. How to: Stand straight up with your feet hip-width apart.With a dumbbell or kettlebell, hold the weight out in front of you. You may also place the weight in your opposite hand for better balance.Hinging at the hips, lean forward and balance your weight onto one leg. Extend the other leg straight out behind you. Keep extending until the leg is parallel to the floor, keeping the back straight and shoulders rolled back.Pause, then return to the starting position.Alternate sides. Kettlebell swings Kettlebell swings engage the entire body, calling on the legs and glutes to power the movement from beginning to end. These provide a killer lower body workout, no matter when you do them. How to: Stand straight up with the feet hip-width apart.Hold the weight with both hands out in front of your body and palms facing you.Bend the hips back and allow the weight to swing back between your legs.With force, propel the hips forward and allow the weight to swing up to shoulder height.Use momentum to continue the swings, but do not lose control of the weight. Dumbbell lunges Dumbbell lunges can be performed just like forward and reverse bodyweight lunges. This lower body exercise simply adds to the challenge! You may use kettlebells in the same way as dumbbells. The below how-to steps are for forward lunges, but you may refer to the above reverse lunge directions. How to: Place your feet together with the toes facing forward.With dumbbells (or kettlebells), hold them at your sides.With one foot planted, take one step forward with the other.Keep your chest tall, core engaged, and shoulders back.Lower the hips until the forward thigh is parallel to the floor. The back knee should be at a 90-degree angle.Return to the starting position and alternate sides. Bulgarian split squat Bulgarian split squats are a versatile exercise to include in your gym or home workout. This movement targets the glutes, hamstrings, and quads as a single-leg exercise. How to: Stand lunge-length in front of a bench or other elevated surface (like a chair).Hold a dumbbell or kettlebell in each hand, and rest one foot behind you on the bench or other surface.Lower your body as you would with a lunge, allowing your rear knee to nearly tap the floor. The front thigh should be parallel to the floor with the spine straight or slightly hinged forward. There should be no back pain in this position.Hold for one to two seconds, then push back up.Finish your repetitions on one leg, then alternate sides. Get started with iFIT lower body workouts Ready to start building up strength in your lower body? You can create your own workouts with these exercises or take it to the next level with our fitness app! When you sign up for iFIT, you’ll have access to our massive workout Library, filled with strength-building lower body classes led by our world-class trainers. With workouts filmed in stunning locations all over the world, you can have fun and build strength in your quads, glutes, and calves with your own personal trainer. Get going on your first lower body class with iFIT! Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.

It’s common to hear other fitness enthusiasts talk about a grueling leg workout or a biceps/triceps day that had them feeling fantastic. Chest workouts, however, don’t get the same level of acknowledgment that they should. For the upper body, your chest muscles contribute to plenty of movements! Moving your arms up and down, pressing, and pulling are movements that your chest helps facilitate. Since chest exercises can be beneficial for both men and women, most anyone can find chest workouts incredibly useful, especially for everyday tasks. Chest workouts can be a great deal of fun and provide just as much of a challenge as squats or a bicep circuit. Some of the benefits of chest training might even surprise you! Chest muscle benefits With chest workouts, you’ll notice a majority of benefits in your pectoralis major and pectoralis minor. These muscles make up your “pecs,” which comprise most of your chest. You’ll work these muscles when performing exercises like push-ups, dips, dumbbell flys, and more. While there are many perks of chest training, one of the most useful benefits for both men and women is building functional strength.1 1. Increases muscle thickness A recent study investigated the changes in muscle thickness2 and strength with high-intensity bench press training. A group of seven young men engaged in free-weight bench press training three days a week for 24 weeks. Compared to the group’s pectoralis major and triceps measurements before the 24-week training period, researchers found that the thickness of these muscles was significantly increased at the end of the period. As weight is pressed off the chest, the triceps are activated to help propel the weight upwards. When repeatedly used, muscles must adapt to manage the weight being pressed or pulled. In this case, results indicate that the group’s pectoral muscles and triceps grew in size due to the weighted stimulus. While you may not include free weight bench presses in your chest exercise routine, you can count on your chest workout to help add muscle to your chest (depending on your game plan and workout frequency). Naturally, building strength and muscle in the chest looks different for men and women. In women, breast tissue sits above the pectoralis major muscles. Because of this, they will not see major physical changes in their chests after engaging in regular chest workouts. Although women’s physical appearance won’t drastically shift, they can certainly build strength! For men3, the pectoralis major can become more evident with regular chest training. The lower chest—the pectoralis minor—will also take time to develop with specific movements4, like incline push-ups and parallel dips. Integrating dumbbell presses, dumbbells flys, and other chest-focused exercises into your routine pays off! How do your triceps come into play during chest workouts? The growth of your triceps5 can contribute to chest strength, allowing you to more effectively manage heavier loads. When contracted, your triceps allow you to straighten your arms at your sides or in front of you. This means that these major upper arm muscles contribute to all pressing movements, aiding the arms in both upward and downward motions. When pressing yourself off the floor or dumbbells away from your chest, your triceps power those movements. Unfortunately, the triceps can sometimes become neglected in favor of the biceps, the all-time-favorite part of the arm muscles. As a bonus, developed triceps can also enhance the appearance of the back of the arms! 2. Contributes to upper-body strength output Not only do you have the potential to notice changes in your chest and triceps with chest workouts, but you have the opportunity to also become stronger6 in the process. From an adaptational standpoint, our muscles are designed to grow and strengthen to accommodate different environmental situations. To manage the weight you’re pressing or pulling, your pectoralis major and pectoralis minor muscles must adapt to handle the load. This is why it’s best to start with bodyweight or lower free weights (five- to 10-pound dumbbells), depending on the exercise, so you don’t accidentally overload your pectoral muscles. While it’s great to push yourself, it’s wise not to overdo it. If you can’t perform a repetition without breaking form (no lower back or shoulder involvement), then it’s best to drop down to a more manageable weight. As you master chest exercises, you can gradually increase the weight to keep the movements challenging. Over time, the pectoral muscles will strengthen. For example: Where you struggled to press 10-pound dumbbells a few weeks ago, you may now find this weight much easier to control. If you’re interested in seeing your progress, make a note of the exercises and weight used on your chest workout days. Depending on your workout frequency, you should notice a positive change in your strength output. 3. Improves posture While many of us are guilty of slouching when relaxed, good posture will do your body good in the long run. Since the pectoralis minor muscles7 connect to the ribs (specifically the third, fourth, and fifth ribs), developing them will help you sit up with the shoulder blades retracted more often. While it won’t happen automatically or without practice, keeping the chest “up” will help keep bad posture at bay. Posture is also a significant factor in working out.8 Form is the key to two essential things: safety and exercise performance. No matter which chest exercise or other movements you do, safety must be a top priority. Otherwise, you could pull a muscle or develop a more serious injury. While many chest workouts are done lying on your back, other bodily exercises are performed while sitting or standing up. In these instances, posture must be examined before getting into the movement. This goes for barbell squats, standing bicep curls, lateral raises, overhead presses, and so many other exercises. Total-body benefits Did you know that chest exercises can strengthen your entire upper body?9 We tend to overlook just how crucial our chest muscles are for everyday movements. Think about everything you do: reaching into high cabinets, pushing off the floor, and opening doors. During each action, you engage your chest muscles. 1. Offers greater caloric expenditure As one of the upper body’s biggest muscle groups, your chest muscles are large enough to handle a great deal of weight. Depending on your workout intensity, you can build progressive strength and add muscle to your chest. As the Mayo Clinic10 notes, building muscle tissue through strength training contributes to calorie expenditure. Since your arms and shoulders are innately brought into the mix during chest workouts, you can reap more benefits at one time! During a push-up, your chest, arms, and shoulders must work together for a smooth repetition. When properly executed, movements like push-ups can increase your heart rate and make you break a sweat! 2. Makes everyday tasks more efficient After getting into the groove of chest workouts, you may notice that tasks that were once challenging now require less effort. From hoisting boxes and lifting pets to rearranging furniture and holding an armful of groceries, strengthened chest muscles can make these much easier to manage. As they become stronger, your chest muscles can become more efficient. The stronger your chest muscles become, the stronger your entire upper body can be! Not only is this safer for you, but it may also give you a boost of confidence knowing that you’re becoming stronger! As you feel your strength increase, it could make all the difference in your daily life. After a few months of chest workouts, you may find you no longer have trouble opening tightly sealed jars or bottles. You may find that engaging with your kids feels taxing after holding them or getting back up from playing on their level. Working on your chest muscles can help with both of these movements: holding and pushing. The chest has a huge part to play in your life, and training it can make tasks feel easier. 3. Helps maintain muscular balance Muscular balance is crucial to both appearing symmetrical and avoiding muscle overcompensation. A good example of a muscular imbalance11 would be very developed arms and underdeveloped leg muscles. While it may not seem like a problem, this imbalance could cause overcompensation during exercise or in daily lifting tasks. When the body overcompensates with other muscle groups, like the shoulders or lower back, it creates the potential for injury. For instance, your lower back may come into play during a barbell squat if you have weaker legs. The issue? A lower back injury could be looming, as your back should not be activated in a leg-dominated movement like a squat. How can this be avoided? Muscular balance is the best way to ensure your muscle groups are, to some degree, balanced. This means that you should try to work out every major muscle group, including the chest, as a part of your workout routine. That way, your body will be less dependent on dominant muscle groups. Get started with this chest exercise: push-ups Not quite ready to use weights or machines? It’s easy to get going on building strength in your chest with bodyweight! There are many different types of bodyweight exercises that emphasize the chest muscles and you can try them out in the comfort of your own home. One of these is push-ups, calling your pectoral muscles into action. You’ll also work your shoulders and triceps in this exercise, which makes it incredibly powerful. Here’s how to perform the ideal push-up. Push-up Get into a plank position. Place your hands slightly wider than your shoulders, so your hands, elbows, and shoulders are stacked above each other.Next, with your weight on your arms, lower your body in a straight line until your chest almost touches the floor. (Make sure that everything from your hips to your shoulders drops down as one solid, straight unit).To avoid putting additional stress on your neck, be sure to look forward in front of your fingertips to help keep your neck aligned with your back.Hold, then push yourself back up to your original position.Repeat. Modification: knee push-up Knee push-ups are a great way to ease into this exercise. If you’re a beginner or can’t quite perform a push-up without dipping your back, try these. They’ll reinforce your form and help build the strength needed for a regular push-up! Get into a kneeling position, placing your hands below your shoulders, and knees behind your hips. Your back should be tilted at about a 45-degree angle.Next, curl your toes under, and, with your weight on your hands, lower your chest until it almost touches the floor.Hold, then push yourself back up to your original position.Repeat. Over time, you can modify push-ups to make them more challenging. Perform them at an incline or decline, or change your hand positioning for wide push-ups or diamond push-ups. You can even add claps to your push-ups, making the movement more difficult by bringing core and shoulder stability into the exercise. There are many other ways to modify push-ups, which makes them interesting and keeps boredom at bay. When you feel ready to integrate dumbbells or other equipment into your chest workouts, bodyweight push-ups can still be useful as a warm-up movement or as a part of your main workout routine! iFIT chest workouts Ready to start working on your chest with a personal trainer? With iFIT, you get all of the benefits of a traditional gym right at home. With our easy-to-use fitness app, you can log a challenging chest workout with bodyweight movements or with weights and bands. In your home gym with iFIT, there are so many possibilities! Sign up for an iFIT account today to get full access to our massive workout Library. Here, you’ll find all kinds of chest workouts that will provide the challenge you’re looking for. In any workout you choose, your on-demand personal trainer will guide you through muscle-building exercises that will help you become a stronger version of yourself! Not sure where to start? Try these strength workouts, which feature some awesome chest exercises: Strength Training 101 Series with iFIT Trainer Gideon AkandeResistance Band Miniseries with iFIT Trainer John PeelFunctional HIIT Series with iFIT Trainer Paulo Barreto These strength workouts range in intensity, so select one you feel most comfortable with. If you’re just starting, we recommend Gideon’s Strength Training 101 Series. This series will help you acclimate to strength training, including a chest class introducing those must-have exercises in your routine. More advanced in your fitness journey? Paulo’s HIIT Series will build onto your established strength foundation and, more specifically, help develop your chest muscles! iFIT’s strength training workout series offer chest classes that will push your limits and help you reach your fitness goals! Own an iFIT-enabled elliptical? You can also try one of our elliptical workout series, as these machines are perfect for training the upper body! As you push and pull the machine’s handles, your pectoralis major and pectoralis minor will be in full force! Your chest muscles can get a great workout along with the rest of your body, depending on your workout routine and effort. Best of all, you can do these series as your daily home workout or even in your local gym. Here are 10 of our most popular workout series for ellipticals! References 1. Waehner, P. (2020, December 23). Why you need to work your chest muscles. Verywell Fit. https://www.verywellfit.com/your-best-chest-1229817. 2. Ogasawara, R., Thiebaud, R. S., Loenneke, J. P., Loftin, M., & Abe, T. (2012). Time course for arm and chest muscle thickness changes following bench press training. Interventional Medicine & Applied Science. https://doi.org/10.1556/IMAS.4.2012.4.7. 3. Healthline Editorial Team. (2018, January 23). Pectoralis major. Healthline. https://www.healthline.com/human-body-maps/pectoralis-major-muscle#1. 4. Eske, J. (2019, February 19). What are the best lower chest exercises? Medical News Today. https://www.medicalnewstoday.com/articles/324490. 5. Healthline Editorial Team. (2018, January 21). Triceps brachii. Healthline. https://www.healthline.com/human-body-maps/triceps#1. 6. Waehner, P. (2020, December 23). Why you need to work your chest muscles. Verywell Fit. https://www.verywellfit.com/your-best-chest-1229817. 7. Healthline Editorial Team. (2018, January 19). Pectoralis minor. Healthline. https://www.healthline.com/human-body-maps/pectoralis-minor#1. 8. Rellinger, D. (2016, December 22). Regular breathing and proper posture when exercising is important. MSU Extension. https://www.canr.msu.edu/news/regular_breathing_and_proper_posture_when_exercising_is_important. 9. Waehner, P. (2020, December 23). Why you need to work your chest muscles. Verywell Fit. https://www.verywellfit.com/your-best-chest-1229817. 10. Mayo Clinic Staff. (2020, November 10). Metabolism and weight loss: How you burn calories. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508. 11. Frothingham, S. (2020, February 27). What causes muscle imbalances and how to fix them. Healthline. https://www.healthline.com/health/muscle-imbalance. Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.

Swiping through workout classes and wondering what the difference between HIIT and bootcamp classes are? When you consider that HIIT stands for high-intensity interval training and bootcamp classes are sessions that work your whole body, you might be wondering: What’s the difference? Is one more complicated than the other? Is one more efficient? To break it down, both are heart-rate-pumping workouts that are theoretically capable of burning calories more quickly than other types of workouts. Both focus on exercises that promote cardio, strength, and flexibility. The main difference? HIIT is a very orderly, formulaic exercise routine that alternates periods of activity with periods of rest for set ratios of time. In contrast, bootcamps follow less formal time structures. In a bootcamp, a sequence consists of something like 20 push-ups, 40 seconds of rest, then 30 seconds of planks. They can also include exercises that are less intense than traditional HIIT exercises. Additionally, HIIT classes are generally solo workouts, or they can be one-on-one workouts completed with a personal trainer. In contrast, bootcamp classes are usually larger classes with a lot of participants. Of course, that’s just the shortened version. To better distinguish between the two, we’ll highlight each method in more detail. Read on to learn more about HIIT and bootcamp classes. Plus, discover a comparison of the similarities and differences between the two. What are HIIT workouts? As mentioned above, HIIT is an acronym for high-intensity interval training. This means that high-effort exercises are done for short bursts of time (usually 20 to 30 seconds), followed by timed periods of rest. A good example is a jog with sprints mixed in. To be considered high intensity, exercises are performed at 80 to 90 percent of your maximum heart rate. For reference, this means you will be breathing very hard and only able to speak in short phrases. Since HIIT workouts are so intense, they usually only last between 15 and 30 minutes. However, HIIT workouts can even be as short as 5 to 10 minutes. The iFIT Total-Body HIIT workout with Trainer Carmel Rodriguez in front of the Duomo in Florence, Italy, is an excellent example of a short but effective HIIT workout. It clocks in at just over seven minutes! Search for it in the iFIT app or, for something a little longer, try Ashley Paulson’s Bodyweight and Cardio Series. HIIT exercises can be both cardio or strength based. Many HIIT routines integrate a mix of both. Cardio exercises can include sprinting, either on a treadmill or outside, as well as cycling. Strength training can consist of bodyweight exercises such as squats, push-ups, burpees, and inchworms. It’s also worth noting that intervals don’t need to be composed of traditional exercises. Your high-activity intervals can be jumping rope or even working out with a tool as low-tech as a broom! The most effective HIIT exercises are often multi-joint moves. For example, burpees and push-ups are multi-joint moves as opposed to bench presses which are one-joint moves. What are HIIT intervals? HIIT intervals are probably their most defining feature. Their essential purpose is to allow you to do physically exhausting moves for a more extended period than you could normally do in one stint. The rest periods in between make it theoretically possible for you to do a sprint for three minutes. The amount of time you do an exercise, partnered with the amount of time you rest, is known as a ratio—more specifically, work-to-rest ratios. When you're doing a HIIT workout, you can set work-to-rest ratios at any level that feels good to you. For instance, a beginner may want to take advantage of a 1:4 ratio. For a 10-second exercise stint, this would entail a rest period of 40 seconds. As you progress, you might want to increase to a 1:1 ratio, meaning you do a 10-second exercise burst and then rest for 10 seconds. How many intervals you do back to back is also up to you. With longer work-to-rest ratios, you may want to do more intervals. With shorter work-to-rest ratios, you may want to go with a few less. What are bootcamp classes? As the name suggests, bootcamp classes are loosely based on the military training techniques used to break in new military recruits. These can include classic calisthenics like push-ups and jumping jacks, as well as more high-intensity aerobic movements. Generally, bootcamp classes are high energy and full of challenging exercises and sequences that train your entire body. If that sounds similar to HIIT minus the intervals, you’d be right. Bootcamps are often confused with HIIT workouts because they’re very similar in intensity and share many of the same drill-like exercises. Bootcamps are generally large classes headed up by a trainer or certified class instructor. Frequently, bootcamp instructors will assume a less-than-personable (i.e., sergeant-like) personality. This lends atmosphere and conjures energy and motivation. If it’s not your cup of tea, don’t feel alone—that’s kind of the point. Compared to HIIT classes, bootcamp classes are traditionally large (while we’re on the military metaphors, some might say “army-like”) in size. Many classes include up to 30 or 40 participants. For many, part of bootcamps’ appeal is the group atmosphere. The group atmosphere can foster a sense of community and energy that ultimately drives motivation. Who should do bootcamp classes? Bootcamp classes are suitable for many purposes, but they’re especially ideal for those who want to work out every muscle group but don’t necessarily have the motivation to power through alone. Also, since bootcamps are led by a trainer and include many participants, they incentivize following along and giving your all. They’re also suitable for those who quickly tire of set routines and want to mix a lot of variety into their workouts. Bootcamp exercises are fairly easily diversified because they aim to give you a good workout. They don’t necessarily have acute targets, such as putting your heart rate in 80 to 90 percent of your maximum range for a certain number of minutes. While many of them do, this isn’t a requirement. This allows the instructor to have more freedom to shape their classes however they’d like and integrate various exercises. What are the differences between bootcamp workouts and HIIT workouts? In truth, HIIT classes and bootcamp classes have a lot more similarities than differences. Perhaps the most significant difference is that since bootcamp classes don’t require a work-to-rest ratio, they can incorporate a more flexible structure. Think of bootcamp as a song, while HIIT is a chorus played over and over again. For example, suppose you're doing a bootcamp workout. In that case, you can do warm-up exercises at a low-effort pace, followed by jumping rope for 20 seconds, followed by 15 burpees, followed by a run around the perimeter of the training grounds. In contrast, HIIT workouts are more orderly in their structure. For example, when you're doing a HIIT workout, you might do three sets of 20-seconds mountain climbers with 10 seconds of rest. Then, you could follow it up with three sets of 20-seconds push-ups with 10 seconds of rest. Fun fact: This routine follows a super-specific form of HIIT known as Tabata! This also might be an apt place to mention that bootcamp workouts are often longer than HIIT workouts. Since rest periods can be extended and not every exercise needs to be performed at maximum effort, many bootcamp classes clock in at an hour. At the same time, 15-minute HIIT workouts are perfectly acceptable. It’s worth noting that shorter doesn’t necessarily mean easier. With all this in mind, bootcamp exercises might be the better choice for someone who is looking for a less-intense workout. On the other hand, for anyone hesitant about the idea of a tough-talking personal trainer calling the shots (or doesn’t like not knowing what to expect), HIIT exercises may be a better fit. Can bootcamps workouts integrate HIIT? Yes, bootcamp workouts can (and many do) integrate HIIT! Since most mix periods of vigorous activity with short rest breaks, they essentially include high-intensity interval training. However, HIIT exercises will generally be just a tiny portion of the class. A bootcamp personal trainer may have you do 10 seconds of sprints followed by 10 seconds of rest, then repeat that three times. By definition, that’s a HIIT workout. However, they likely won’t structure the entire class that way, merely because the sheer intense nature of HIIT doesn’t lend itself well to an hour-long class that includes individuals of varying fitness levels. What are the similarities between HIIT classes and bootcamp classes? If you're reading this article because you're trying to make the call between a bootcamp class and a HIIT class, you’ll love hearing that these two forms of exercise have a lot more in common than not. Ahead, we outline how bootcamps and HIIT classes will offer a win either way. 1. Neither is steady-state exercise Steady-state exercises are exercises that you perform at one pace for the duration of a workout. This can include, for example, walking on a treadmill at one consistent speed. In contrast, non-steady-state workouts spike your heart rate intermittently. Both HIIT and bootcamp exercises are non-steady-state workouts. Non-steady-state workouts can improve your fitness level, build endurance, and can also aid with weight loss. 2. Both require rest in between workouts In contrast to yoga or pilates, bootcamp and HIIT classes will really work your body. For that reason, trainers recommend that you don't do bootcamps or HIIT workouts every day. You should take bootcamp classes about once a week and definitely not more than twice a week, with at least two days off in between them. Similarly, you should engage in no more than a few 30–45-minute HIIT workouts each week, allowing 48 hours of rest between each workout. Remember: High-intensity, non-steady-state workouts will put stress on your body. It’s up to you to ensure that you don’t overdo it. iFIT bootcamp and HIIT workouts iFIT’s ever-expanding Library of high-intensity, non-steady-state workouts makes it easy to find a HIIT or bootcamp workout that’s just right for you. Want an epic view while you build lean muscle? Join iFIT Trainer Hannah Eden in Stykkishólmur, a small fishing village located in the western part of Iceland, for a 30-minute, bodyweight-based HIIT class that will invigorate your body and your soul. Want an even more dramatic backdrop? Team up with Hannah for HIIT strength workouts at Iceland’s Seljalandsfoss waterfall or Jökulsárlón Glacier Lagoon. If bootcamp feels more your speed, join former pro football player and iFIT Trainer Tiki Barber for a hard-hitting, speed-and-strength-oriented bootcamp workout. It clocks in at just under 18 minutes, making it the perfect routine for those in need of a quick but impactful workout. Those with more time to spare should check out iFIT Trainer Anja Garcia’s Total-Body Bootcamp Series. DISCLAIMER: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.

With the seemingly endless possibilities of bodyweight exercises, you can complete a sweat-inducing workout whenever you have time. Some believe that bodyweight exercises alone are not enough, but that is a myth. Resistance is the same to our bodies, and you can always find new challenges in the wide world of bodyweight training. Moves like push-ups, air squats, planks, and burpees are just a few of the many exercises that are best for bodyweight workouts. Whether you incorporate bodyweight exercises into your warmup routine or as your primary workout, the resistance of your bodyweight alone can offer a range of physical and mental benefits. People of all ages and fitness levels can modify bodyweight exercises to make them as challenging as possible within their fitness level. What kinds of benefits can you expect from exercising without equipment? From building functional strength to working out at any time, bodyweight exercises are definitely something to try! Bodyweight classes are incredibly popular for these reasons and more. How can you access a fast-paced HIIT-style bodyweight class or a refreshing yoga class? With iFIT, you can have dozens of bodyweight workout series in our massive workout Library! Physical benefits of bodyweight exercises With bodyweight exercise, YOU are the gym! No gym membership, dumbbells, or machines are needed to have an absolutely incredible workout. Maybe you’re new to fitness and want to get started on building your endurance and strength. According to Dr. Edward R. Laskowski, “Bodyweight training can be as effective as training with free weights or weight machines.” This means that you can achieve your fitness goals without ever stepping foot into a traditional gym! As long as you follow proper form and technique, you can quickly improve your physical fitness. Consider calisthenics athletes. In calisthenics, large muscle groups are used to pull off impressive movements, like human flags or handstands. No equipment is needed for them to build muscle! You do not need much to build strength and learn new skills. Here are other key physical benefits of bodyweight workouts. 1. Work out when and where it suits you Bodyweight training is incredibly versatile, allowing you to exercise at the gym, your home, and virtually anywhere else. Adding bodyweight exercises like burpees and lunges to a weight training workout will allow you to use your body in different ways, contributing to muscular gain and cardiovascular endurance. Plus, variety like this keeps workouts interesting! You may not have access to or interest in going to a gym, but you love the idea of working out at home. With bodyweight exercise, your living room, garage, or office becomes your home gym. The only things you need are enough space to move...and, of course, your body! Bodyweight workouts can also be beneficial while you’re on vacation or traveling for work. You can cross off a great workout in the morning before heading off to the beach or in the evening after a day of meetings. Who knew sticking to your fitness goals could be so easy? Any time is the right time for your next sweat session! 2. Improve performance across all fitness levels You might ask, “Does bodyweight exercise ever become too easy?” The answer is no! One great benefit of bodyweight workouts is that there are always ways to make exercises more complex if they become too easy. Maybe you have become proficient at air squats. Try holding the squat position for five seconds before standing up to complete the movement. You can also shorten your rest periods to keep your heart rate up. The more resistance you create, the harder your body will need to work to move against that resistance. Adding these advanced modifications will help you build strength, contribute to flexibility, and improve your endurance. 3. Boost your metabolism When you engage in faster-paced bodyweight workouts, a few things happen that can facilitate your goals. As your heart rate increases during those push-ups and squats, your metabolism spikes. After putting in the work, your metabolic rate increases, even up to an hour after your workout! When paired with a nutritious diet, bodyweight exercise can really kickstart your fitness journey. Do you want to increase your cardiovascular endurance and boost your metabolism at the same time? Bodyweight training definitely brings value to the mix, even for short, high-intensity workout periods! 4. Aid in injury prevention Since you won’t be using additional equipment like dumbbells, the risk of injury is much lower. Generally speaking, bodyweight exercise is safer since you’re only working against the resistance of your own weight. In fact, bodyweight movements like stretching can provide the joint lubrication needed for safe workouts. This increases body temperature and provides oxygen to the muscles. You’ve likely noticed iFIT Trainers discussing the importance of stretching and warming up before getting to the heart of a workout. Bodyweight training can also increase your flexibility, helping you move more efficiently in your workouts and everyday life. The more you can move and bend properly, the better! 5. Prepare your body for intense exercise As you gradually become skilled with bodyweight exercise, you may feel ready to transition to workouts with equipment. Should this occur, it’s wise to keep your favorite bodyweight movements in your toolbox. Why? When you bring dumbbells, barbells, and machines into the mix, your risk of injury naturally increases. You can help stave off injuries by warming up with bodyweight exercises. Take the time to stretch and warm the muscles before doing any weighted movements. When you join an iFIT workout, the trainer is sure to mention warming up the body before dropping into the main workout session. These exercises can seriously improve more sophisticated exercises, like barbell squats, bench presses, and deadlifts. Knocking out a few sets of air squats and lunges before barbell squatting will help lower-limb flexibility in the ankles and hips. Each of these is necessary for perfect form. While you might be ready to try weight training, don’t forget your bodyweight exercise essentials! Mental benefits of bodyweight exercises Not only can bodyweight exercise offer an assortment of benefits for your body, but it can also provide some incredible mental benefits like stress relief and focus. After all, it is your mindset that will keep you coming back for another bodyweight workout. It’s crucial to keep your mental well-being foremost in your mind! Since you don’t need equipment, you won’t find yourself worrying over membership fees, parking, or closing times. Instead, bodyweight workouts can be done on your time whenever you’d like. With no added pressure, there won't be any feelings of guilt! Here are a few mental benefits you can expect from bodyweight exercise. 1. Provides a more comfortable workout experience When you’re new to the fitness world or returning after a long break, workouts with heavy weights and equipment can feel intimidating. Unfortunately, situations like these push would-be fitness enthusiasts away. Luckily, you don’t need those things to get going on your fitness journey. Bodyweight exercises can be easily modified so that you can get used to the movements. Instead of classic push-ups, you can instead opt for knee push-ups until you’ve built up enough strength to progress. This is a great way to see results in real time, especially when you begin to notice shifts in your ability to perform more reps, notice differences in your mentality, or finally nail that pull-up. Since an at-home bodyweight workout can be done where you feel most comfortable, you will feel more at ease in trying new exercises, modifying them to your ability, and giving it your all! 2. Can help improve self-esteem Bodyweight exercise is great for bolstering your self-esteem! Since no expert skill is required to carry out movements like push-ups, sit-ups, or jumping jacks, you can quickly master bodyweight exercises. In time, you will feel ready to make them more challenging. By practicing bodyweight movements, you will perfect them in time. If you keep a workout journal (which we recommend!), you can track your progress during every workout. A great way to organize your journal is listing out the type of exercise, the number of repetitions you’ve completed, and the number of sets you worked through. Over time, you’ll begin to notice your numbers shift and maybe even the type of bodyweight exercises you can perform effectively. For example: Maybe you started your journal with knee push-ups, but you can now perform classic push-ups. The upticks in completed repetitions and sets will help motivate you to push yourself during your next workout. In a month or two, you will be able to look back and see just how far you have come! 3. Contributes to mental sharpness Learning and practicing new skills does the brain good. It’s easy to forget just how quickly we can adapt to new situations. The central nervous system is to thank for our ability to pick up new information rapidly. At some point in your life, you may have noticed that after a few attempts at trying something new, you were eventually able to do it. The same applies to bodyweight exercise. You might look at pistol squats or pull-ups and say, “I can’t do that!” In reality, you can! With modifications and patience, you can nail these movements and more. This is great for your mental wellbeing, as learning new skills like these helps keep your mind sharp! 4. Constant variety in workouts If you’re the type of person that enjoys mixing it up, bodyweight exercise is for you! Many types of exercises will help strengthen your upper body, core, and lower body. It’s easy to switch up these types of exercises since it’s only a matter of moving your body in a different way instead of lugging around equipment. One day, you might feel excited about an upper-body-focused workout, and the next day might be your day for core work. Work out in your home gym or take it to a local park or beach for a change of scenery. Exercise in the morning before work or in the evenings to decompress. Maybe you have a goal in mind and want to commit to achieving it over the course of a month. With bodyweight exercises, you’ll never get bored with your workout routine! 5. Eases mental stress After a great workout, we all feel a little less stressed with better clarity. This is because as you work out, your body releases neurotransmitters called endorphins. They contribute to a better mood and help ease your mental load. When you’re feeling a bit bogged down, a quick bodyweight workout is just what you need to refocus your mind. As you work through bodyweight circuits, you will hopefully be able to put the day’s troubles on hold, which can make a huge difference in tackling them later. Maybe a difficult project has arisen at work that you can’t seem to untangle. Stepping back to focus your attention on a bodyweight workout might give you the clarity you need! A calming yoga workout can help you clear your mind, so you feel ready to take on the rest of your day or week. Bodyweight workouts like these are useful for sleep as well, helping to calm your mind before heading to bed. Exercising can even aid with the symptoms of mild depression and anxiety. Whether you’re at home, the office, in a hotel, or anywhere else, bodyweight workouts are accessible and can be completed in less than 30 minutes. Plus, they’re easy to plan! Get started today with iFIT bodyweight classes If you’re ready to start reaping the many benefits of bodyweight exercises, sign up for an iFIT account to access a wide selection of bodyweight classes! Work out right at home with your on-demand personal trainer when you try one of our many interactive series. If you’re just starting out in your fitness journey, try a few of our moderate bodyweight workouts. These will allow you to ease into this type of exercise before moving on to more advanced workouts. Two great introductory bodyweight series to try are the Beginner Plus Bodyweight Strength Series with iFIT Trainer Jonnie Gale and the Beginner Bodyweight Strength Series with iFIT Trainer Zac Marion. These trainers will instruct you on the essentials of bodyweight workouts, so you can build up your foundation for more complex classes in the future. These workout series can be found on our fitness app, so you can follow along on your mobile device and even take them to the gym! If you’re looking for a challenge to take your workouts to the next level, try our Bodyweight Bootcamp workouts! You can save these workouts or print them out, so you always have a bodyweight workout ready to go. Other iFIT series include bodyweight training in St. Lucia, intervals in French Polynesia, and so much more. DISCLAIMER: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.

Prepare to sweat, get stronger, and feel more energized in the Train Like a Pro: Alex Morgan Strength Series! About iFIT Trainer Alex Morgan Alex Morgan is a professional soccer player who became the youngest member of the U.S. Women’s National Soccer Team in 2009. Her love of the game pushed her to become co-captain of the team from 2018–2020. She has won countless championships and awards, including an Olympic gold medal! With her professional experience and passion for fitness, she’ll train you like an athlete and inspire you to get stronger! About the Train Like a Pro Series The Train Like a Pro Series provides a unique opportunity to take your workout to the next level by delivering pro-level training—no matter your level of fitness. Get ready to work out like a pro with one of the best soccer players in the world. About Sanford, Florida Alex will train you from her team’s home base of Sanford, Florida. You’ll explore the Orlando Pride training facility and learn more about the place that this world-famous soccer team calls home. About the strength workouts This 6-part strength series focuses on improving your strength and stamina. Throughout the workouts, you’ll target different muscle groups that will challenge your entire body and help to increase your athletic ability. Ready to get started? Join this strength workout series now! DISCLAIMER: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.