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The Only 8 Power Moves You Need for a Good HIIT Workout

When you need a go-to routine that delivers visible tightening and trimming results, this is the one you stick with. "You can build lean muscle and melt unwanted fat in less than 30 minutes," says Devan Kline, the founder and head trainer of Burn Boot Camp, a fitness studio with 220 locations nationwide that's known for its compact, butt-kicking classes geared toward busy women. The secret, he says, is nonstop supersets: alternately working a major muscle group to fatigue, then doing a fast and furious cardio drill without any rest in between. Move on to the next muscle-cardio pairing, and repeat; the previous group gets a chance to recover even as you're going full tilt working other parts.

"To achieve that lean, muscular look, you must work at an intensity that triggers hypertrophy [a.k.a. growth]," Kline says. "In other words, during the strength exercises, lift until you can't lift anymore." And give the 20-second cardio bursts 100 percent of your effort. "That's the only way you'll be able to get your heart rate up enough to burn serious calories in that short amount of time," he says. (No dumbbells on-hand? Try this Cardio-Boosting Bodyweight Workout You Can Do Anywhere.)

How it works: You'll do each exercise for time, which means get in as many reps as possible (AMRAP) with good form. After each cardio exercise rest if needed for a maximum of 30 seconds. Complete 3 to 5 rounds. You'll need a set of moderately heavy (8- to 20-pound) dumbbells. A good range to aim for during the 45-second weighted moves is 8 to 15 reps; if you can do more than 15, try heavier dumbbells.

Total Time: up to 15 minutes

You will need: Free weights

1. A. Sumo Deadlift High-Pull

A.

Stand with feet wide, toes turned out, holding a weight in each hand, resting on thighs. Squat, lowering weights toward floor to start.

B.

Stand, bending arms up and wide to sides to pull weights up toward chin.

Sets:

3 to 5

Reps:

AMRAP for 45 seconds

2. B. Spider Squat

A.

Stand with feet hip-width apart and arms by sides. Squat reaching for floor with fingertips. Maintain that position as you rotate 45 degrees to left, then as you rotate back to center and then 45 degrees to right.

Sets:

3 to 5

Reps:

AMRAP for 20 seconds

3. A. Dragonfly

A.

Lie faceup on floor with legs extended together over hips, feet flexed, holding one weight horizontally by both ends behind head on floor with arms bent out to sides to start. Curl hips, lower back and then midback off floor, pulling legs up until toes are just above eyes. Slowly lower to start.

Sets:

3 to 5

Reps:

AMRAP for 45 seconds

4. B. Tuck Jump

A.

Stand with feet hip-width apart, hands in front of chest with arms bent out to sides to start. Jump as high as you can, tucking knees toward chest. Land softly in start.

Sets:

3 to 5

Reps:

AMRAP for 20 seconds

5. A. Lunge Pull-Over

A.

Stand with feet wide, holding one weight horizontally by both ends at chest with arms bent downward. Rotate body 45 degrees toward right, bending legs 90 degrees to come into a lunge.

B.

Stand, rotating back to start, pressing weight overhead. Switch sides; repeat.

Sets:

3 to 5

Reps:

AMRAP for 45 seconds

6. B. Criss-Cross Pickup

A.

Stand with feet wider than hip-width apart, toes turned out slightly, hands by sides. Squat, reaching right fingertips to touch floor between feet to start. 

B.

Immediately jump, landing in standing with left leg crossed behind right. Immediately drop to start with left fingertips touching floor.

Sets:

3 to 5

Reps:

AMRAP for 20 seconds

7. A. Renegade Row

A.

Start on floor in plank with a weight in each hand. Shift weight into right hand, then pull left weight toward chest. Return to start. Switch sides; repeat.

Sets:

3 to 5

Reps:

AMRAP for 45 seconds

8. B. Grasshopper

A.

Stand with feet hip-width apart and arms by sides. Crouch, plant palms on floor, then jump feet back to plank position.

B.

Keeping hips square, pull right knee to left elbow, then back to plank. Pull left knee to right elbow, then back to plank. Do one more knee pull to each side, then hop feet toward hands.

C.

Jump, clapping hands overhead.

Sets:

3 to 5

Reps:

AMRAP for 20 seconds

The Best Workout Shoes for Acing Every Kind of Exercise

The Best Workout Sneakers for 2017

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Find the right pair of sneakers and magic happens. You run faster. Lift heavier. Feel more con dent in every move you make. Meet the 12 newest styles, sweat-tested to elevate any workout. (See how these stack up against last year's best workout shoes.)

Photo: Jonathan Kambouris

OCR, Mud Run, & Spartan Race Shoes

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Lacking confidence is no longer a reason to skip any obstacles as you race through a course. A mix of hexagonal and squiggly lugs on the outsole of this trail runner help you power up ropes and over walls. A reinforced arch gives you stability as you walk across logs or run on sand or wet trails, and generous cushioning dampens impact. Tabs on the back let you hook on gaiters if you want to keep your socks dry, but the breathable mesh upper makes for quick draining if they get dunked in muck. ($140, brooksrunning.com) (P.S. Here's why you should sign up for an obstacle race, stat.)

Photo: Brooks

Distance Running Shoes

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The arch of this sneaker is detached, and though the seam-free knit is stretchy, it's durable, so it wraps all the way around your midfoot to provide customized support for your arch. One tester said she felt her shoe was hugging her foot during a six-mile run. The midsole is made of tiny pellets fused together that store the energy your foot creates as it hits the ground and then rebound it into your step
to propel you forward (and give you a seriously cushy ride), making long miles feel easier. ($180, adidas.com) (Who knows, maybe they'll help you snag the fastest possible marathon time.)

Photo: Adidas

Trail Running Shoes

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This rugged runner gives you incredible traction on everything from slick, wet trails to loose, dusty routes but also moves naturally with your foot so you feel nimble and in control. Flexible rubber wraps around the Achilles tendon like a seatbelt, locking your ankle in place so your foot doesn't wiggle while you power down descents or around sharp turns. You won't really notice tough terrain, thanks to a rock plate in the heel and forefoot. ($130, merrell.com) (These trail running tips will help you crush your trail runs.)

Photo: Merrell

Crossfit Shoes

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It's PR time: A reinforced heel cup helps you feel rooted during heavy lifts and wall balls, and a rubber strip over the toes acts like a buffer between your feet and the floor during burpees and the wall during handstand push-ups. Tiny grippy rubber bumps around the arches make rope climbs less of a challenge. The shoes are light and flexible, so you'll be fleet-footed during 400-meter sprints, and they're minimal enough to slip in and out of the rower without any hassle. ($130, nike.com) (Try this HIIT rowing workout to put them to the test.)

Photo: Nike

Cross-Training Shoes

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You need this sneaker for the days when you know you're going to the gym but you're not exactly sure what you want to do there. (BTW that doesn't give you the OK to waste time at the gym.) It has enough flex and cushion to get you through a few treadmill miles, is minimal enough to keep you grounded during a strength circuit, and offers sturdy lateral support so you can feel locked down for a class packed with plyometrics. Special rubber under the forefoot and heel eases impact. (FYI: Most testers said they'd have preferred a half size bigger, so consider sizing up.) ($110, inov-8.com)

Photo: Inov8

Stylish Sneakers

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We know style is a priority, especially when it comes to a sneaker you plan to wear beyond the gym. And that's a big reason testers loved this model so much. The pattern has personality but isn't too loud, one tester said, and the minimal upper gives the shoes a cool edge. Plus, they're easy to slip in and out of with sockless feet. A tie-less bungee lacing system is as no-fuss as it gets, making them ideal for transitioning from yoga to grabbing a meal with friends. Oh, and blisters? No chance, thanks to the memory-foam cushioning that gives feet constant TLC during long or fast walks. ($65, skechers.com) (Pair with some trendy mesh workout wear that's totally brunch-approved.)

Photo: Skechers

Running Trainers

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If you've got a 5K or 10K on your calendar, here's your sneaker. Its cushioning is 50 percent lighter than the standard EVA foam used in many running shoes, so it's no surprise our testers said they truly felt speedier in these. The molded heel cup adjusts to your heel as you move, giving just the right amount of support and wiggle room. ($180, reebok.com)

Photo: Reebok

Cycling Shoes

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Surprise: You don't need a clip-in to crush your Spin. One tester said she didn't think it was possible to find a sneaker that delivers the same strong, smooth ride as a cycling shoe until she slipped this one into her Spin bike's cage. The square toe box lets your toes splay comfortably, there's no drop from the heel to forefoot (just as in a cycling shoe), and the firm outsole keeps your foot from bending around the pedal, while its rubber tread won't let you slip out—which means faster sprints and heavier climbs. Plus, these are designed to be versatile running shoes, so it's like getting two great sneakers for the price of one. ($120, altrarunning.com) (Rather clip in? Here are all the best bike shoes for all your cycling needs.)

Photo: Altra

Interval & Racing Shoes

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This racing shoe is lightweight and speedy without sacrificing the cushioning you need for interval workouts. A flexible beam through the center of the outsole gives extra arch support and keeps feet from collapsing inward or rotating outward when you're pounding the pavement or treadmill. ($110, newbalance.com) (The perfect tester: this running interval workout that strengthens your whole body.)

Photo: New Balance

Hiking Boots

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Unlike some hiking boots that take a few go-arounds to break in, one tester told us she found these immediately comfortable. The outsole is covered in two types of lugs: A larger center strip works to help you maintain your footing on loose ground, while a less-aggressive outer ring makes you feel solid on slick surfaces. Don't let the leather and suede fool you—they're totally waterproof (and easy to clean). And the sealed-seam inner keeps the elements out, so even if you underestimate a puddle or get caught in the rain, your feet will stay dry. ($140, forsake.com) (Just make sure you grab these other hiking essentials before you head out.)

Photo: Forsake Duck

Aerobics Shoes

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This cross-trainer was made for class-hopping, according to our testers. One tester also said she almost forgot she was wearing shoes at all, but still felt totally protected attacking a heavy bag during a kickboxing class. The snug arch keeps you steady for workouts that involve quick cuts and side stepping, such as dance cardio. These are narrow, so there isn't much room for your foot to move around, which should eliminate any worry of slipping out. ($100, asics.com)

Photo: Asics

Lifting Shoes

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The slight, 4 mm heel helps you keep your weight back so you can squat low and deadlift heavy while feeling connected to the floor. Stiff plastic wraps around the back of the sneaker, and a rigid sole cuts down on wobbling when you go heavier or do single-leg exercises. Testers said they're minimal enough for other workouts too, especially HIIT sessions. ($130, reebok.com) (ICYMI, lifting heavy is crazy good for you.)

Photo: Reebok

How to Use Your Vacation to *Actually* Relax

How to Relax on Vacation

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The secret to a truly restorative vacation starts with the journey. Here's just what you need every step of the getaway. (First step is booking time off with zero guilt: How Taking Vacation Actually Improves Your Health.)

Photo: Lauren Bullen/@gypsea_lust

Dismantle Travel Stress

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Long lines, surly TSA agents, traffic jams when you're on a road trip—frustrations lurk everywhere when you travel. The worst thing you can do is try to ignore your exasperation in the hopes of maintaining peace, says Alex Lickerman, M.D., the author of The Undefeated Mind. It'll backfire. Instead, acknowledge that you're angry and that being angry on vacation is making you even more angry. Own it, let it out for a few minutes, then drop it. This way, your thoughts won't fester, and you can move into vacation mode.

Photo: Shutterstock

Don't Let Germs Take You Down

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That neck pillow you fly with? It's a hot spot for bacteria. While you snooze, it's picking up all kinds of germs and dust mites left on the headrest by previous passengers, says Philip M. Tierno, Ph.D., a clinical professor of microbiology and pathology at the New York University School of Medicine. Now, every time you use it, you expose yourself to bugs and allergens from past flights. Lesson: Decontaminate. Throw the pillow cover into the wash after each trip without fail. If it doesn't have a cover, vacuum the cushion or spritz it with a germicide that contains alcohol, such as Lysol Disinfectant Spray ($5). (Psst...7 Things You're Not Washing But Should Be.)

Photo: Lysol

Let Your Body Loose.

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As soon as you get off the plane or out of your car, do this move: Grab your left thigh with both hands and gently twist it inward, as if you're trying to move the muscle around your thigh bone. Hold for two to three seconds, then release, twist outward, and hold again. Repeat three or four times, then do the entire sequence on your right thigh. "When you sit for prolonged periods, the connective tissue in the back of your thighs becomes compressed and dehydrated," says Sue Hitzmann, an exercise physiologist and the creator of the MELT Method, a pain-reduction program. "The constriction can make your lower back ache and decrease blood flow to your core, causing whole-body stiffness and fatigue," she explains. "The twisting stretch quickly decompresses the tissue and restores blood flow to ease the aches and pain and boost your energy."

Photo: Shutterstock

Switch On Your Vacation Mind

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When you finally reach your destination, it can take a full 24 hours to relax enough to enjoy yourself. That's wasted time. Since every minute of your trip is precious, use this speedy meditation trick from Beverly Fox-Crismond, the spa director at One Ocean Resort & Spa in Florida, to immediately find your Zen. (Try this 20-Minute Guided Meditation for Beginners that will melt your stress away.)

Look. Find a peaceful spot, and settle in for a few seconds. Then gaze out into the distance, taking in the sights around you, but don't zero in on any one thing. This will begin to quiet the part of your brain that's still hung up on the tension from the day.

Breathe. Take a few deep, slow breaths. As you exhale, feel the lingering anxiety drain from your body.

Listen. Focus on nearby sounds. If you're on the beach, tune in to the crashing waves; in the woods, listen to the chirping birds. This will bring you fully into the present moment and make you feel calm and happy.

Photo: Shutterstock

Pack a Body-Friendly Bag

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A suitcase with four spinner wheels and a straight, uncontoured handle is one of the smartest travel purchases you can make, says Alan Hedge, Ph.D., a professor of human factors and ergonomics at Cornell University. The wheels rotate 360 degrees, so you can push the bag through terminals instead of pulling it, preventing shoulder and back strain. And with noncontoured handles, you can use a lighter grip to maneuver the suitcase, so you don't end up with wrist and arm pain, Hedge says.

Our top pick: Raden A22 Carry ($295). In addition to these features, it also comes equipped with convenient USB ports to charge your phone and a scale built into the carry handle for easy weighing.

Photo: Raden

Cure Travel Insomnia

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The first night of vacation, we tend to sleep 20 to 25 percent less than usual, according to Brown University researchers, who have dubbed this phenomenon "first-night effect." "Part of your brain refuses to drift off, acting as a night watchman to protect you from harm," says Yuka Sasaki, Ph.D., an associate professor at Brown. To trick your mind into letting down its defenses, bring pillowcases from home and put on your usual night cream before bed. The familiar textures and smells may reduce the feeling of unfamiliarity, so you might snooze easier. (Or you can try these Incredibly Weird and Wacky Insomnia Cures.)

Photo: Shutterstock

Do the Jet Lag Workout

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Exercising the morning after your arrival can help you adjust to the new time zone faster, says Karyn Esser, Ph.D., a professor of physiology and functional genomics at the University of Florida. That's because your muscles have their own internal clocks, and they respond to movement rather than light, she says. Working out tells them that it's daytime, which lets you sync physiologically to your new time zone. Esser suggests doing some cardio for at least 30 minutes. (Up Next: The Brilliant Way to Cure Jet Lag with Food.)

Need a vacay? Check out some of these gorgeous vacation destinations that make relaxation first priority.

Photo: Shutterstock