Join iFIT Trainer John Peel as he guides you through an invigorating cycling experience across Australia’s diverse landscapes! John’s new Australia Weight Loss Cycling Series takes you on a journey through some of Australia’s most iconic and breathtaking settings, from the pristine shores of South Molle Island to the vibrant beaches of Whites Beach and Tallow Beach. From January 1 to January 31, 2024, once you complete the series, you can purchase exclusive iFIT merchandise inspired by this series and get 10% off*, a perfect way to celebrate your journey. Keep an eye on your inbox for a separate email with your iFIT Shop discount code. We also connected with John to get insights into the making of this series and valuable advice for those embarking on their cycling journey. Read on to uncover more about this adventure, and let’s pedal our way through Australia together! Australia Weight Loss Cycling Series John Peel Q&A Getting ready: Recommended series Keep going: Recommended series Australia Weight Loss Cycling Series About the workouts John coaches you through 12 progressive intervals, speed play, and endurance rides, each lasting 20-30 minutes, to encourage weight loss and body positivity. About Australia Ride through Australia’s most enchanting landscapes. Each ride is not just a workout but a journey through captivating scenery that inspires and motivates. Workout highlights Beginner workouts12 workoutsAverage workout duration: 30 minutes or lessAvailable on bikes Join the Australia Weight Loss Cycling Series now! John Peel Q&A John, how does this series cater to beginners aiming for body transformation and enhanced self-esteem? JOHN: “This series is tailored for those starting their fitness journey, focusing on essentials like mechanics, body posture, and muscle engagement. Australia’s beauty helps distract and ease the mental barriers of working out, making them feel more achievable and enjoyable. It’s designed to help beginners overcome self-doubt and enjoy their fitness journey in a beautiful setting.” How does this series blend active movement and body positivity into its approach to fitness and well-being? JOHN: “The series strikes a balance between active movement and body positivity. Regardless of fitness level, the series aims to make people feel comfortable, confident, and accomplished. The goal is for our members to mentally disconnect from the outside world and feel positive as their body works towards achieving something great, especially while experiencing the beauty of Australia.” Lastly, can you share how filming in Australia contributed to the essence and energy of the workouts? JOHN: “Australia’s terrain is incredibly diverse, featuring isolated islands, pristine beaches, mountains, and city coastal rides. This variety makes the series unique. We’ve captured some of our favorite Australian locations to showcase their beauty, essence, and culture. The idea was to use these stunning backdrops as a distraction from the intensity of the workouts, making the series not just a physical, but also a mental achievement for our members.” Getting ready: Recommended series Before taking on the Australia Weight Loss Cycling Series, check out these other series to help you prep! Weight Loss Journey Series iFIT Trainer Nicole Meline will coach you through three weekly beginner rides for five weeks. You’ll push through intervals, steady-state rides, and cross-training to build your cardiovascular system, endurance, and strength. Dream Chaser Series iFIT Trainer Nicole Meline coaches you through 15 beginner+/intermediate rides focused on getting out of your comfort zone. You’ll maintain high cadences while on the bike and focus on building strength with floor exercises. Keep going: Recommended series After conquering the Australia Weight Loss Cycling Series, continue your adventure to keep the momentum — and the scenery — going strong. Norwegian Weight Loss Series Join iFIT Trainer Ashleigh McIvor in this intermediate cycling series. On 12 intermediate rides, she’ll coach you through high-intensity rides, taking you across glacial valleys, granite cliffs, and quaint Scandinavian villages. Thailand Weight Loss Cycling Series Ride toward your weight loss goals with iFIT Trainer Richard Biglia and explore Thailand’s stunning vistas. Through 12 intermediate workouts, ride longer and stronger as you experience Thailand’s beautiful beaches, bustling cities, lush forests, and sacred sites. *Disclaimer: iFIT Shop merchandise is only available to U.S. customers. 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.

Continue the momentum you built in the Bryce Canyon Interval Series when you rejoin iFIT Trainer Casey Gilbert in the New England Interval Series! With Casey as your guide to New England, you’ll explore historic sites as you develop into a stronger and faster runner. About iFIT Trainer Casey Gilbert Casey Gilbert is an NASM Certified Personal Trainer and former Division 1 track and field hurdler from New York. In 2017, he left his medical sales job to pursue his dream of becoming a fitness trainer, and never looked back. With his passion for helping others achieve their fitness goals, Casey will inspire you to finish your running workout strong! About New England On this whirlwind tour of New England, you’ll explore the famous Portland Head Lighthouse in Maine, the infamous town of Salem, Boston’s historic Freedom Trail, and some of New England’s stunning shoreline. Best of all? It’s always autumn in the New England Interval Series, so the region will be looking its best! About the workouts This 12-workout series is designed to build on Casey's Bryce Canyon Interval Series. Casey will coach you through interval and endurance jogs to continue building your speed and stamina. Ready to get started? Join the New England Interval Series now! Join the New England Interval 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.

Make 2022 the year you focus on your fitness journey with the Commit to Fit 5K! iFIT is thrilled to partner with DICK’S Sporting Goods for a unique race broadcast live from their House of Sport store in Knoxville, Tennessee. You’ll run or walk with iFIT Trainer John Peel and members of the iFIT Community, and receive exclusive DICK’S Sporting Goods offers during the race! The race starts on Saturday, January 15 at 9 a.m. ET. If you live in the Knoxville area, you are welcome to join this race with your iFIT Community and iFIT Trainer John Peel in person. There’s no cost to participate, and all finishers will receive a medal and t-shirt. You can get more information and sign up for the race here. Meet iFIT Trainer John Peel John Peel is a former NCAA Division I football player. Upon graduating, he relocated to Los Angeles, where he worked as a celebrity trainer. Since then, he’s moved back to his home state of Arizona. Using his extensive knowledge and fitness experience, he’s opened up his own personal gym. He specializes in circuit training and transforming your body and mind. John’s workouts are fun, fast-paced, and dynamic. How it works On Saturday, January 15 at 9 a.m. ET, join John Peel on your iFIT-enabled treadmill, elliptical, or the iFIT app on your smartphone or tablet. This is your race, so set a pace that’s comfortable for you. A few days after you’ve participated in the Live Race, you’ll receive an email with instructions on how to claim your finisher’s medal. The Live Commit to Fit 5K Race will be posted in the iFIT Library a few days after the event, so you can revisit the fun whenever you’d like! Joining the Live Race Join us at the Commit to Fit 5K by tapping the “Live” icon on your iFIT-enabled treadmill, elliptical, or in the iFIT app. Join 10 minutes ahead of the start time, then scan the QR code to ask John your pre-race questions. He might just answer them on the run! Race Bib Download and print your race bib From your iFIT Community Join the iFIT Community 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 an essential facet of healthy living, aerobic exercise contributes to keeping your body mobile and functional. Cardiovascular activity1 is important throughout our lives, helping improve cardiovascular health, maintain healthy weight, and much more. In fact, the U.S. Department of Health and Human Services recommends at least 150 minutes per week of moderate-intensity activity2. One of the activity guidelines is simply, “Move more and sit less!” With iFIT, you can reach that 150-minute recommendation without ever leaving home. In our expansive workout Library, there are workout series for virtually anyone, no matter their fitness level. Beginners and seasoned athletes alike can find accessible workouts. With so many options, you may wonder which workouts are the most popular at iFIT right now. Maybe there’s a cardio workout you’ve heard about and want to try for yourself. If this is the case for you, then you might just find it here among our top cardio workouts! We’re covering 2021’s top iFIT cardio workouts for treadmill, elliptical, bike, rower, and strength. Whether you have one or more types of equipment, you can try these cardio workouts and find out what the buzz is all about. If you’re new to iFIT, get ready for many exciting virtual trips around the world with our trainers. If you’re a seasoned iFIT member, some of these workouts may be fun to revisit, and others might be new adventures to embark on! Top 5 cardio workout series on treadmill and elliptical 1. Bolivia Beginner Cardio HIIT Series Head to South America with iFIT Trainer Hannah Eden to sharpen your HIIT skills! You’ll encounter incline walks and cross-training, as well as power jogs and more. This cardio workout series will help build your cardiovascular foundation! With beautiful sights like Lake Titicaca, Sajama National Park, and the Tunupa Salt Flats, these workouts showcase all the incredible terrain of Bolivia. 2. Costa Rica Cardio HIIT Series From forests and coffee farms to beaches and national parks, Costa Rica has it all! Work out with iFIT Trainer AnaMaria Ramirez in this challenging HIIT series to build strength and endurance while sightseeing all around the country. Travel to popular destinations like Playa Grande, the Santa Elena Cloud Forest Reserve, and Playa Flamingo. Pura Vida! 3. Train Like A Pro: Alex Morgan Cardio Soccer fans rejoice! In this special cardio series, professional women’s soccer player and iFIT Trainer Alex Morgan takes you through a series of six workouts that mirror pro-level programs. Filmed in sunny Florida, you’ll work through a variety of cardio exercises with Alex as your personal trainer. Show that you're up for the challenge when you team up with Alex! 4. Vietnam Intermediate Cardio HIIT Series In this HIIT series, iFIT Trainer Hannah Eden takes you through the rich landscapes of northern and central Vietnam. This 30-part cardio series brings the heat with both cardio and strength exercises done Hannah’s way. Over the next six weeks, you’ll get to know her intense training style and much of Vietnam! 5. Iberian Beginner Running Series As one of iFIT Trainer Tommy Rivs Puzey’s most beloved training series, the Iberian Beginner Running Series guides you through the fundamentals of running coupled with his incredible knowledge of the areas you’ll be training in. Filmed in beautiful Portugal and Morocco, this cardio series is one you don’t want to miss if you’re new to running! Top 5 cardio workout series on bike 1. Costa Rica Beginner Cycle Series Ride in gorgeous Costa Rica with iFIT Trainer John Peel in this 16-part cardio series. While working on your endurance and leg strength, you’ll visit stunning locations like Arenal Volcano, Matapalo Beach, Laz Paz Waterfall, and many more! 2. Strength and Cycle Series Get your heart pumping and legs turning with iFIT Trainer Tennille Boseman in this studio series! With 24 different cardio workouts, Tennille will help you boost your cardiovascular strength with full body cross-training exercises added to the mix. Get going on a new cardio workout when you start this studio workout series! 3. HIIT and Fit Cycling Series iFIT Trainer Gideon Akande will test your cardiovascular and muscular endurance in this studio cardio series! Power through these intermediate workouts with Gideon to add on to your biking foundation. If you’ve completed his Get Cycling Series, then this is a perfect continuation of Gideon’s training. 4. Get Cycling Series Ready to chip away at your endurance? Join iFIT Trainer Gideon Akande in the studio for 10 beginner endurance interval workouts. If you’re new to bike workouts, then this series is a great jumping-off point! Learn the basics and develop your skills with these cardio workouts, and then move on to his HIIT and Fit Cycling Series. 5. Total-Body Toning Series Love iFIT Trainer Tennille Boseman, but not quite ready to join her Strength and Cycle Series? Consider this one instead! Tennille’s Total-Body Toning Series can help you build the endurance you need to tackle her more demanding iFIT series. After these 10 cardio workouts, you may feel prepared enough to tackle more challenging series! Top 4 cardio workout series on rower 1. 20 Minutes to Toned Get to rowing in Slovenia and Portugal with Olympian and iFIT Trainer Alex Gregory. In these 20-minute cardio workouts, Alex will coach you through Tabata exercises and tempo climbs as you row on Lake Bled and Lake Avis. Take in the picturesque sights in these beautiful locations while working on your rowing speed and power! 2. HIIT Cardio and Cross Training In this workout series, iFIT Trainer Tennille Boseman coaches you through high-intensity rowing and bodyweight cross-training. Her fast-paced workouts will help you improve your cardiovascular and muscular fitness. Stick with Tennille and get ready to sweat! These may be tough, but worth the effort you put into them. 3. Getting Started with Rowing New to your rower? No problem! iFIT Trainer Christian Mazzilli’s beginner rowing series will help you nail down the basics of rowing, including how to properly row with technique and conquer your stroke rate. Start building your endurance with Christian, and then schedule your next rowing workout on the iFIT cardio app! 4. Studio Rowing Series Sharpen your rowing technique with iFIT Trainer Alex Silver-Fagan in the Studio Rowing Series. While she’ll coach you through technique practice, Alex will also emphasize flexibility movements, rowing intervals, bodyweight exercises, and more to help you become a better rower! Top 4 strength workout series 1. Iceland Strength Series Grab your coat and travel to chilly Iceland with iFIT Trainers Hannah Eden and Jonnie Gale in the Iceland Strength Series! Over 18 workouts, Hannah and Jonnie will coach you through HIIT sessions with both your bodyweight and dumbbells. 2. Iceland Cardio HIIT Series Head north with iFIT Trainer Hannah Eden to beat the cold with fast-paced HIIT workouts. While you’re training hard, you’ll visit the capital city of Reykjavik, the West Fjords, the Seljalandsfoss waterfall, and more! 3. Bodyweight Cardio Series How about something new for your next strength workout? Pair up with iFIT Trainer Ashley Paulson for some equipment-free workouts that will get you fired up! When you work with Ashley, you’ll power through kickboxing workouts, bodyweight cardio exercises, and more to help you build strength. 4. Beginner Plus Bodyweight Cardio Series Ready to build onto your strength foundation, but not ready to make the leap to intermediate-level workouts? Join iFIT Trainer Ashley Paulson in her Beginner Plus Bodyweight Cardio Series! Over six studio strength workouts, including cardio bodyweight exercises, Ashley will help you work your entire body. Start an iFIT cardio workout today iFIT cardio workouts are designed to feel immersive and engaging, with world-class trainers leading the way. When you sign up, your next home workout will be transformed with cardio workouts like these. Whether you’re thinking about starting a new fitness journey or looking for a new workout series to try on our fitness app, iFIT is here to help you reach your goals. References 1. Marcin, A. (2020, February 25). What are the benefits of aerobic exercise? Healthline. https://www.healthline.com/health/fitness-exercise/benefits-of-aerobic-exercise. 2. Office of Disease Prevention and Health Promotion. (n.d.). Top 10 things to know about the second edition of the physical activity guidelines for Americans. Health.gov. https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines/top-10-things-know. 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.

By now, you may have already heard iFIT Trainers mention RPE during running or biking workouts. What does RPE really mean, and how can you use it as a tool during your workout? Luckily, it’s relatively easy to nail down RPE and learn how to gauge how you’re feeling based on that scale. Rate of Perceived Exertion, or RPE, is a numeric method of measuring your activity intensity level. Using a zero to 10 scale, RPE is entirely subjective and based on variables that change on a day-to-day basis. iFIT Trainers use RPE to help you try to put in the right amount of effort without shortchanging or overexerting yourself. Read on for more about RPE. The origin of RPE During the 1960s and 1970s, Swedish scientist Gunnar Borg pioneered the Rating of Perceived Exertion Scale. Borg’s 6-20 scale was designed to correspond directly with heart rates from 60 beats per minute (bpm) to 200 bpm. At the lowest point on the RPE scale, a rating of six indicated “no exertion at all,” whereas a rating of 20 indicated “maximal exertion.” To use this scale, participants would rate their exertion level and then ramp up or slow their workout or movement. For example, during a quick power-walking session, your RPE could be a 12 on the Borg Scale. According to the above, you can determine your heart rate during this activity by multiplying 12 by 10 for a heart rate of 120 bpm. This scale became incredibly popular as it served as an effective method of gauging heart rate during physical activity. Remember, this was long before heart rate monitors! In 1986, Borg’s RPE scale was included as a “guide in monitoring and regulating exercise intensity” in the ACSM Guidelines for Exercise Testing and Prescription. RPE today Though Borg’s original RPE scale was incredibly useful in the late 20th century, it was modified as heart rate technology progressed. While the original Borg scale is used, more people gravitate toward a revised Borg scale called the Borg-Category-Ratio scale (CR10). This is what we use here at iFIT! This scale is rated from zero to 10, with zero being “no effort” and 10 described as “maximum effort.” With this new scale, there is no heart rate math; it's entirely focused on perceived exertion, so it’s more simplistic. One of the great things about this scale is that it is dependent upon the individual. What feels like a four one day might feel like a seven another day, despite being the same exercise or movement. This is because factors such as sleep, hydration, stress, diet, injury, and more affect athletic performance. Maybe one day, you felt fantastic and had a great workout because of it. On another day, you didn’t have much water to drink, or you pulled a muscle the day before. Even if they may seem like minor issues, these variables can significantly impact your performance. The revised CR scale allows you to stay within the bounds of moderate-intensity exercise without pushing yourself too hard. While you surely wish to give it your all, you also want to stay within a prescribed RPE when an iFIT Trainer calls out a four or five on the scale. To get the most out of your workout, you need to practice self-awareness here. How do you feel overall? What was your diet like before working out today? Did you sleep well? Questions like these are essential, as they’ll help you gauge where you fall on the RPE scale. Another crucial aspect of RPE training is to be honest with yourself. If an exercise feels like an eight, don’t try to downplay how your body feels and call it a four. This could potentially lead to overexertion in the form of a strained muscle or other injuries. Instead, keep track of your RPE during every workout so that you can see linear progress. As you continue to put in the work, your RPE will show how far you’ve come! 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.

Are you ready to invest in your long-term fitness goals? iFIT Trainer Elyse Miller has created an elliptical exclusive training plan that’s focused on challenging your fitness level. You'll work through a steady progression of elliptical workouts over the course of 5 series. So whether you're a beginner or just ready for a change, this new training plan will challenge you to the very end! About iFIT Trainer Elyse Miller Elyse Miller has always been interested in fitness. When she had her first child, she quit her job as a reporter and turned her garage into a gym to train clients. She is now an ACE Certified Personal Trainer and has been helping people achieve their fitness goals for over 17 years. With her passion and experience, you can trust that Elyse will be there to guide you every step of the way for the next 5 months. About Elyse’s Comprehensive Elliptical Training Plan Get ready to sweat and train like never before! This new iFIT-exclusive training plan, designed by iFIT Trainer Elyse Miller, will challenge you over the next 5 months with a new series of workouts every few weeks. Each series consists of 2-4 weeks’ worth of elliptical workouts that will start in the studio and lead to outdoor events. This multi-part elliptical training plan is designed to build off the previous series, beginning with the Active Lifestyle Series. Join the Active Lifestyle Series Join the Miami Rollerblading Series Join the Dynamic Interval Series Check back as we release the rest of the series in Elyse's Comprehensive Elliptical Training Plan over the coming months! 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.

Elite athletes know how to work hard and train smart. That’s why we asked pro-level iFIT Trainers like world-champion swimmer Michael Phelps, triathlete Melissa Stockwell, artistic gymnast Laurie Hernandez, and professional rowers Alex Gregory and Susan Francia to create the Train Like a Pro: Gold Series. Each athlete has selected a collection of iFIT workouts that align with the goals for their curated series, inspired by their unique personal styles, training regimens, and drive for top-tier results. With so many ways to Train Like a Pro, you’ll be able to choose the Gold Series that’s right for you! Michael Phelps (USA) 28-time Olympic medalist, holder of 39 world records, professional swimmer, and iFIT Trainer Michael Phelps has hand-selected his favorite iFIT strength and treadmill workouts sure to leave you soaked. Melissa Stockwell (USA) Push your limits with this series of cardio and bike workouts composed by 2-time Paralympic triathlete, 3-time Paratriathlon World Champion, and iFIT Trainer Melissa Stockwell. Laurie Hernandez (USA) Soar toward your wellness goals with strength and bike series selected by 2-time Olympic medalist, elite gymnast, and iFIT Trainer Laurie Hernandez. Alex Gregory (Great Britain) Get in tip-top shape this summer with a rowing series curated by 2-time Olympic gold medalist, 5-time World Rowing Champion, and iFIT Trainer Alex Gregory. Susan Francia (USA) This series of rowing workouts selected by 5-time World Rowing Champion, 2-time Olympic medalist, and iFIT Trainer Susan Francia is sure to make a splash!