Fat Burning HIIT Cardio Workout with Advanced and Low Impact Mods

Full info for this HIIT Cardio workout @ https://goo.gl/iok2oJ New 4 Week FB Burn Program now available @ https://goo.gl/2NXnTy Search all home workout programs @ https://goo.gl/lx7PBo 4 Week Meal Plan now available @ https://goo.gl/qyjnZl 4 Week Bodyweight-Only Home Workout Program @ https://goo.gl/5dURvz We use PowerBlock's adjustable dumbbells: http://bit.ly/yDWK7V Keep up with us on facebook @ http://on.fb.me/1nLlLwY Instagram @ http://bit.ly/LeZwmC Google+ @ http://bit.ly/1clGvI3 twitter @ http://bit.ly/1BnC8cm Pinterest @ http://bit.ly/1xvTt3s Fitness Blender's workout programs make it possible to keep our workout videos & website free. Search over 500 free full length workout videos by length, difficulty, training type, muscles targeted, goal, calorie burn, equipment & more @ http://bit.ly/1H9N3bJ If you don't want to spend a single penny, try our free 5 Day Challenge @ http://bit.ly/1PdDv1n Note: All information provided by Fitness Blender is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Fitness Blender harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.

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Your 20-Minute Total-Body TRX Workout

Straight from the Navy SEALs, TRX has been shown to increase strength, balance, flexibility and stability, all in one portable, lightweight package. This 20-minute TRX workout, created by master trainer Garson Grant, will target the core, glutes, chest, hamstrings and back — all with just the TRX straps, your bodyweight, and some good old-fashioned gravity. Each move can be modified to make it more or less challenging — just play around with the angle of the body or the distance to the anchor to reduce or increase tension on the straps. Hang on — you're in for a serious workout!

Not sure how to perform a move? Scroll down below the infographic for detailed how-tos.

RELATED: 275 Bodyweight Exercises to Shake Up Your Routine

Your Total-Body TRX Workout

TRX Exercises How-To's

1. TRX Balance Lunge

Start with arms by the sides (not extended), holding a TRX handle in each hand. (a) Descend one leg back into a lunge — the knee just hovering off the ground at roughly 90-degrees. Arms will naturally fall away from the body during the descent. (b) Bring the lunging foot back to meet the non-lunging foot. Pro tip: Rather than use the arms to pull yourself up, push into the front heel to return to standing. Complete 12-15 reps.

RELATED: 6 Common TRX Mistakes (and How to Fix Them)

2. TRX High Row to External Rotation

For all those desk workers out there, this move is great for strengthening the back muscles that support good posture. Start in the end range of the external rotation (palms facing the wall), straps pulled back so they are on an even plane as the head, elbows forming a 90-degree angle. (a) Offset the feet (one foot in front of the other), and fall back slowly with control, allowing the wrists to realign with the arms. (b) Keeping the core engaged and the spine straight, pull the body back up to the external rotation. Repeat for 12-15 reps.

3. TRX Chest Press

Face away from the anchor point and lean into the straps like you’re about to complete a push-up, arms still fully extended. (a) Press the body toward the direction of the straps, descending with control. (b) Press back up to return to the start angled-plank position. The hands should stay a few inches from the body so the straps don’t scrape against the armpits or sides of the chest. Pro tip: To prevent the straps from scraping against the skin, try bringing your hands a little higher and further from the body. Complete 12-15 reps, or as many as you can complete with proper form.

RELATED: 5 CrossFit Workouts That Will Kick Your Butt

4. TRX Plank (Body Saws)

Begin with the knees on the ground, feet in the foot straps. (a) Press the body up into a plank position, forearms planted firmly on the ground, and hold for 30 seconds. Note: If 30 seconds feels pretty comfortable, challenge yourself with body saws. (a) Start in the plank position and shift your body back a few inches toward the anchor. (b) Return to starting position with control, maintaining a neutral spine.

5. TRX Knee Tuck

Start with the body in a shoulder plank position, palms flat on the ground, and feet in the foot straps (the straps should be perpendicular to the ground). (a) Bring the knees in to the chest, while engaging the core and keeping the feet side-by-side. (b) Return to start position and repeat for 12-15 reps. Note: This ab-torching move takes a lot of control. Make sure to maintain even tension on each foot strap to keep your legs from sawing back and forth.

RELATED: Is It Better to Do Cardio or Strength Training First?

6. TRX Hamstring Curl

Start by lying on the back, and placing your heels into foot straps. (a) Lift your hips up, maintaining a neutral neck and spine, legs straight. The straps should be at 180-degrees. This is your start position. (b) Maintaining total-body control, drag your heels toward your butt, hold for a beat, and then return to the start position. Throughout the whole move, press the heels down into the foot cradles so there’s no slack in the straps. To make this move more challenging, raise the hips a couple inches higher. Complete 12-15 reps.

7. TRX Pec Stretch

Congrats, this is your rest! Take this 30 seconds to catch your breath and rev up for the next circuit. Standing tall, face away from the anchor, with a strap in each hand. (a) Hold the arms out like a “T” but make sure they are stretched out horizontally, rather than behind you (perpendicular to the body), which can be damaging to the shoulders. Hold for 30 seconds, maintaining tension in the straps.

Originally posted April 7, 2014. Updated July 2017. 

Read More
50 Ab Exercises to Score a Stronger Core
Advanced TRX Workout to Build Strength
6 Tips for a Better TRX Workout

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New HIIT Monday + Happy 8th Birthday Fitness Blender!

Thank you guys for 8 great years! We are so grateful. New HIIT coming our way Monday, make sure to subscribe so you don't miss it! New 4 Week FB Burn Program now available @ https://goo.gl/2NXnTy Search all home workout programs @ https://goo.gl/lx7PBo 4 Week Meal Plan now available @ https://goo.gl/qyjnZl 4 Week Bodyweight-Only Home Workout Program @ https://goo.gl/5dURvz We use PowerBlock's adjustable dumbbells: http://bit.ly/yDWK7V Keep up with us on facebook @ http://on.fb.me/1nLlLwY Instagram @ http://bit.ly/LeZwmC Google+ @ http://bit.ly/1clGvI3 twitter @ http://bit.ly/1BnC8cm Pinterest @ http://bit.ly/1xvTt3s Fitness Blender's workout programs make it possible to keep our workout videos & website free. Search over 500 free full length workout videos by length, difficulty, training type, muscles targeted, goal, calorie burn, equipment & more @ http://bit.ly/1H9N3bJ If you don't want to spend a single penny, try our free 5 Day Challenge @ http://bit.ly/1PdDv1n Note: All information provided by Fitness Blender is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Fitness Blender harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.

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How Strong Is Your Core? 3 Tests to Find Out

[caption id="attachment_60482" align="alignnone" width="620"] Photo: Twenty20[/caption]

The basis for all movement breaks down to one crucial fit factor: core strength. Whether you’re running, lifting, boxing or downward dog-ing, you need a solid center to crush every exercise — especially if you want to do so sans aches.

“Core strength provides a firm platform to move our arms and legs, while keeping stress off the spine,” says Jonathan Ross, senior fitness advisor for the American Council on Exercise and author of Abs Revealed. “All the muscles that support the spine and torso — if they’re doing their job — both absorb forces and create forces. So they keep us stable when necessary and help us move when necessary.”

RELATED: 50 Ab Exercises to Score a Stronger Core

Stronger Core, Fewer Injuries

Science supports the idea of putting core stability at the top of your workout priority list. Studies show a strong midsection helps you handle the demands of daily tasks and intense sports (translation: makes both easier). Training your core can also help alleviate chronic back pain by addressing poor posture and alignment.

“If your core is not strong, your torso will be out of proper positioning when you sit, stand, walk or lift,” says Ross. Then, when you try to move faster or pick up a heavy object, a more powerful pain issue can strike.

So, how do you know if you’re strong to the core? Ross shares three tests for checking the stability of your midsection.

RELATED: Quick Lower Ab Exercises for a Stronger Core

3 Core Strength Tests You Should Master

1. Leg Lowering Test

What it tests: Lower ab strength (including your rectus abdominis)

How to: Lie on your back on the floor with legs straight up in the air. Try to get them perpendicular to the floor, without bending your knees. You should have only a little space between your back and the mat. Slowly lower your legs toward the ground. Stop if you feel your back arching.

The goal: Lower your legs (without compromising a neutral spine position) to at least a 45-degree angle.

Take a step back: Can’t lower your legs without compromising your low back? Try doing the same move one leg at a time, bending your other leg to plant your foot on the floor. You can also start with bent legs, instead of straight.

RELATED: The Ab Moves You Aren’t Doing (But Should!)

2. Plank Hold

What it tests: Total-body stability (targeting your transverse abdominis)

How to: Get into a push-up position. Wrists should be under your shoulders, arms and legs straight and shoulders roll down away from your ears. Pull your belly button up toward your spine, body in a straight line from shoulders to hips to heels. Your glutes and legs should also be engaged.

The goal: Hold this straight position for 30 seconds, no dropping or piking your hips.

Take a step forward: If holding a plank is a piece of six pack-sculpting cake, it’s time to add a little movement. Shift your weight forward and backward as you push slightly off your toes. Or, keeping your entire body tight, drop your hips a couple inches left and then right toward the floor.

RELATED: 5 Planks, 10 Minutes: Your Ultimate Ab Workout

3. Rotating Side Plank

What it works: Your ability to twist and turn (using your obliques)

How to: Start lying on your side, elbow bent and placed directly under your shoulder. Bend your bottom leg to a 90-degree angle, knees stacked and top leg straight. Your body should be a straight line from shoulders to hips to feet. Place your top hand behind your head. Lift your hips up off the floor and hold at the top. Then, rotate your chest, head and arm downward toward the floor. Then return to the top, hips still lifted.

The goal: Keep your body tight and in a straight line while you perform 8-10 reps.

Take a step forward: Lift your bottom leg up off the floor, stacking your feet.

Take a step back: The first step to working on rotational strength involves a partner. Stand facing each other, hands together like you’re giving a high-five. Have your partner try to push you to each side as you resist the force.

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5 CrossFit Workouts That Will Kick Your Butt

[caption id="attachment_60466" align="alignnone" width="620"]Photo: Pond5[/caption]

Short and uber intense, CrossFit workouts combine gymnastics, sprints, plyometrics and Olympic weightlifting for an all-around kick-butt challenge. But there’s a good reason people keep coming back for more. The workout of the day (WOD), which is typically done in a group setting and measured and scored like a sport, encourages friendly competition and camaraderie, says Andy Parker, co-owner of CrossFit Stamford in Connecticut.

And CrossFitters see results fast, according to a study in the Journal of Strength and Conditioning. After just 10 weeks of high-intensity training including lifts such as the squat, deadlift, clean, snatch and overhead press performed as quickly as possible, the men and women in the study cut their body fat by an average of four percent. Ready to give it a shot? Here are five popular CrossFit WODs that will leave you crying (for more).

RELATED: DailyBurn Black Fire: Work Out With Bob Harper, Test Your Grit

5 CrossFit Workouts to Test Your Grit

Fran WOD

[caption id="attachment_60467" align="alignnone" width="620"]Photo: Twenty20[/caption]

Fran is the all-time most popular and feared WOD, Parker says. To do it, start in a standing position holding a barbell against your shoulders. Squat keeping the bar at shoulder level, with your palms facing up and your elbows extended out. Return to standing while “thrusting” the weight over your head into a push press, using an explosive motion. Perform 21 reps, followed by 21 pull-ups, and then repeat both exercises for 15 reps, then nine, aiming for no rest in between.

“Breaking the three-minute mark is a big accomplishment,” says Parker. “The top male scorers in the world finish in around two minutes, which is incredible when you think about doing 45 thrusters and 45 pull-ups in that time.”

The standard weight for Fran is 95 pounds for men, and 65 pounds for women, but with any CrossFit workout it’s important to understand your limits and ease into the program, Parker says. Many boxes make members complete an intro class where they learn proper form to safely complete the exercises before moving on to the WODs. And while some of the WODs suggest a specific weight, CrossFit doesn’t need to be one-size-fits all. Parker says it’s important to respect your limits and adjust the weight for what you can safely handle.

“Scaling the load is only one way,” he says. “We also scale the amount of reps and the type of movement itself, based on where the individual is physically.”

RELATED: CrossFit's Jason Khalipa: The Hardest Workout I've Ever Done

Grace WOD

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The Olympic lifts — snatch, clean and jerk — are the most difficult CrossFit movements by far, says Parker. “They require speed, coordination, power, strength and flexibility.”

The best CrossFit athletes can complete Grace (standard weight of 135 pounds for men and 95 pounds for women) in about a minute.

Who better to teach the clean and jerk than someone who has trained Olympians? This video breaks down the clean and jerk in super slow motion, with instructions from Jim Schmitz, three-time coach of the U.S. Olympic Weightlifting team.

RELATED: 3 No-Equipment CrossFit Workouts You Can Do at Home

Annie WOD

[caption id="attachment_60468" align="alignnone" width="620"]Photo: Twenty20[/caption]

The double-under can be one of the most difficult CrossFit exercises to learn, and Annie makes you crank out 150 of them. “Some pick it up right away, while others need to practice many hours to master it,” says Parker.

To start, use a jump rope that is about chest height when standing on it, and start jumping with both feet together. To do a double-under, jump slightly higher and turn the rope twice as fast, so it goes under your feet twice before landing. Once you work your way up to multiple double-unders in a row, you’re ready for Annie.

RELATED: Got 30 Minutes? The Ultimate HIIT Jump Rope Workout

Mary WOD

[caption id="attachment_60477" align="alignnone" width="620"]Photo: Pond5[/caption]

The first step for Mary is mastering a handstand push-up, which requires intense shoulder strength. One way to start is to progress from a handstand with your back to a wall (slowly walking your feet up into a handstand), to a handstand facing a wall, and then to a handstand without any wall assistance, working up to 5 reps. The next exercise is one-legged squats, also known as pistols. Holding onto rings or straps, lean back and squat down on one leg, with the other leg straight out in front of you for 10 reps on each side before moving onto 15 pull-ups. To progress, squat with no assistance. Complete as many rounds as you can in 20 minutes, with a long-term goal of 20 rounds.

RELATED: 9 Reasons Not to Skip Leg Day

Angie WOD

[caption id="attachment_60469" align="alignnone" width="620"]Photo: Pond5[/caption]

This straightforward WOD combines basic bodyweight exercises for a killer full-body workout. Complete all reps of one exercise before moving on to the next, shooting for around 20 minutes. Angie, along with Fran, is designed to be a benchmark WOD, meaning you can use it to monitor how you’ve progressed over time.

For more high-intensity workouts that will push your body to its peak, try DailyBurn Black Fire, free for 30 days. 

Originally posted on December 4, 2013. Updated July 2017. 

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7 Ways Exercise Helps Relieve Back Pain

[caption id="attachment_60332" align="alignnone" width="620"] Photo by Becca Matimba[/caption]

When you feel a bout of back pain creep in, is your first instinct to lay down and relax on the couch? You may want to rethink your backache Rx.

“Our body responds to movement extremely positively and in a number of ways,” says Eric Robertson, PT, DPT, a board-certified clinical specialist in orthopaedic physical therapy and a spokesperson for the American Physical Therapy Association. To name just a few: staying active promotes circulation, organ function and delivers nutrition to your joints. All of those things combine to prevent back pain — but they can also help treat aches when they arise.

So if you’re a part of the 80 percent of adults who will suffer from back aches, listen in: New guidelines from the American College of Physicians suggest non-drug options are best for beating back problems. And that includes exercise for back pain relief. Here are seven reasons why being active may be your saving grace.

RELATED: 5 No-Equipment Back Exercises You Need in Your Life

7 Reasons You Should Exercise for Back Pain Relief

1. Exercise helps you recover.

The majority of back pain isn’t serious, says Robertson. In fact, most cases last a few days to a few weeks and heal on their own, according to the National Institutes of Health. That’s why experts generally recommend continuing your daily activities when you feel discomfort. For example, if you walk your dog in the morning, keep up your pup date. If you’re a runner, go ahead and fit in that 5K.

Keep in mind, there are a few clues that your back pain is something you need to see a doctor about, says Robertson. Make an appointment if you have unrelenting pain and no position feels comfortable. And take note if you have any neurological changes in your legs (like tingling, numbness or weakness) or experience any bladder or bowel issues.

RELATED: 5 Exercise Modifications to Ease Lower Back Pain

2. Running strengthens your spine.

Speaking of running, science shows it has your back. A 2017 study published in the journal Scientific Reports found that a regular long-distance running regimen improves the health of intervertebral discs (which help absorb shock to the spine) by keeping them more hydrated and nourished. The researchers also found benefits from jogging, speed walking and regular walking. The key for all of the above: running with good posture and technique. (You can brush up on that here.)

RELATED: Why I Started Running — And Never Stopped

3. Core work keeps you stable.

Core exercises aren’t all about that six-pack. One review in the Journal of Physical Therapy Science found that core strengthening, specifically, was superior to resistance training when it comes to alleviating chronic lower back pain. The muscles of your midsection include those in the front of your body (aka your abs), the muscles in your back and around your spine, as well as your hip muscles, pelvic floor and diaphragm, says Robertson. “These deep, supporting muscles help stabilize your back as you move,” he says. Make ‘em strong to move your spine sans pain.

4. There's nothing like total-body strength, plus cardio.

A program that combines strength training and walking can boost spinal function and reduce pain in overweight individuals, according to recent research. That’s likely because it helps balance and strengthen back muscles, as well as boost blood flow to tissues in the area, which can speed healing. In addition to bettering back health, this cardio and strength combo program also burned body fat, which may help reduce the load on the spine, too.

5. Yoga is like a gentle back massage.

With its soothing poses, breathing techniques and relaxation benefits, fitting in a few oms can do good for your spine. In a new study in the Annals of Internal Medicine, researchers compared people taking weekly yoga classes, visits with a physical therapist, or standard education (such as a self-help book on back pain). After three months, the yoga and physical therapy groups experienced similar improvements in pain levels and were less likely to use pain meds. Time to say namaste.

RELATED: 8 Yoga Poses to Help Ease Lower Back Pain

6. Tai chi is a back-bolstering activity.

With roots in Chinese culture, tai chi is a sequence of slow, meditative movements, which help reduce more than just your stress levels. In a 2016 review of 18 randomized controlled trials that looked at tai chi for chronic pain conditions, researchers found that it can relieve lower back pain after 10 to 28 weeks of practice.

7. Staying couch-bound stymies healing.

Staying in your seat all day can affect your ability to heal quickly and that can lock you into a cycle of pain, says Robertson. “When you stop moving in an effort to protect the joint, over time, the joint becomes more sensitive. The result is that you need less stimulation to make the body part hurt again,” he explains. The remedy to prevent a touchy, irritable back from getting worse? Get up and get moving.

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Are You Doing the Deadlift All Wrong?

[caption id="attachment_60219" align="alignnone" width="620"] Photo: Pond5[/caption]

Ask top trainers which muscles most people need to strengthen and they’ll probably say the hamstrings and glutes. And one of most effective ways they’ll teach you to fire up your backside is with a deadlift. “The deadlift is a functional move for anyone who has to regularly lift things,” says Jason Li, a personal trainer at Soho Strength Lab in New York City. Translation: It’s good for everyone. “When done correctly, it’s also a great posture-correcting exercise. It works everything in the back, plus the legs, too.”

The deadlift, in its simplest form, sounds quite easy: Just stand up. But having poor posture and adding weight can cause a few problems to pop up. So what are the dos and don’ts of the conventional barbell deadlift? Li breaks down the basics so you can score a stronger (and straighter) backside, sans aches or injuries.

RELATED: 50 Butt Exercises to Sculpt Stronger Glutes

7 Tips for Nailing Perfect Deadlift Form

1. Set up a solid base.

Start standing about two inches away from the bar, feet hip-width apart. Aim to keep your shins vertical (or perpendicular to the floor) as you bend down and grab the barbell just outside your shoulders — about one hand-width wider. You should have a slight bend in your knees. This is your ideal starting point.

2. Be mindful of your back.

The most important part: Roll your shoulders down and back, away from your ears and flatten your back. “You want to look for a natural position in your spine,” says Li. “You don’t want to be balled up in a cannon ball or overly arching.” If you skip the flat back adjustment — a common mistake — you could feel lower back pain creep in later.

RELATED: 5 Exercise Modifications to Ease Lower Back Pain

3. Keep your knees bent.

How you initiate the deadlift movement is just as important as the set-up. Many people tend to straighten their legs too early, says Li, which shows they’re not driving through their lower half. To make sure you do, maintain a slight bend in your knees until you’ve almost reached the top. This will stop you from letting your butt come up before the bar. Then, keep your weight in your heels and focus on using the power of your legs to stand for a better, more fluid movement.

4. Remember to breathe and squeeze.

Another big misstep people make is forgetting to engage their core. So how do you make sure that’s not you? Just breathe. “Take a big breath in through the nose [before you pick up the bar] and breathe it in through the shoulder girdle to the pelvis,” Li says. This ensures nothing in your midsection is moving as you execute the exercise. Then, when you come to the top of your stance, exhale. (It’s totally OK if it’s deliberate and loud.) Tighten your abs and keep your core stable the entire time to help take pressure off your low back.

RELATED: 50 Ab Exercises to Score a Stronger Core

5. Skip the hip thrust.

As mentioned, the deadlift movement simply involves standing up from a hip hinge. “The upper extremities are rigid and static, as your lower body pushes and extends,” Li explains. When you reach your full extension, you don’t want to push your hips forward. After all, that’s not what you would do in your normal routine. Keep them in line with your shoulders to relieve stress on your lower spine.

6. Glance ahead.

Looking down at the floor or up at the ceiling is an easy way to break proper alignment. Instead, take your gaze forward so your neck and spine can easily stay in one straight line from head to feet.

RELATED: How Low Should You Squat? (And How to Improve It)

7. Recognize when you’re not ready.

It’s OK to start with a barbell or dumbbells on an elevated surface, rather than the floor. If you can’t reach beyond your knees without overarching or fully rounding your back, then it’s best to take a step back and reassess the movement. Li suggests trying a cable pull through (with the cable coming right in between your legs as you practice the hip hinge) and then progressing to a deadlift with a trap bar, which has a hexagonal shape.

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20-Minute Beach Workout for Runners

[caption id="attachment_60216" align="alignnone" width="620"]Photo by Nathaniel Chadwick[/caption]

Now that the weather is warmer, it’s time to ditch the treadmill and take your running workout to the beach. In addition to sweet views, vitamin D-soaked rays and energizing fresh air, running on the sand will give your body a whole new wave of challenges.

RELATED: 3 HIIT Workouts to Take to the Beach

Meagan Fulps and Devin Wiggins, certified personal trainers and founders of A Couple of Trainers, say your body works 1.5 times harder on sand than it does on concrete. Why? “When running on the beach, your foot displaces the sand and recruits other muscles that you normally wouldn’t on pavement,” Fulps says. “It also greatly challenges and strengthens the arches of your feet, ankles and calves.”

And because you’re targeting muscles you don’t normally train when pounding pavement, you’ll also help prevent injuries. Studies have also shown that running on sand versus hard surfaces aids range of motion too, particularly in the hips and knees. What’s more is that the soft texture of sand helps protect your joints and improves your ankle, knee and hip stability, Fulps says.

RELATED: Get Seriously Faster With These Hill Running Workouts

Going Against the Grain: Running on Sand

Just like climbing up hills or stairs, hitting sandy beaches and trails tests the boundaries of your cardiorespiratory system, resulting in improved VO2 max and endurance. So if you’re training for a half-marathon or marathon this summer, mixing in softer terrain is a win.

“The uneven surface and extra weight of sand also provides resistance. Run up a sand dune for an incline, and you’ve got yourself an intense challenge,” Fulps explains.

Because running on sand feels stickier, a few form tips are key. Pick your knees up higher, pump your arms and lean forward (but not too forward) to help propel you, Fulps says. “If you’re sprinting, you should stay on the balls of your feet. Even though sand is softer than concrete, you still want to maintain good form and run with heel strike and full hip extension,” she says.

For a more consistent stride on long runs, Fulps recommends running on wet sand instead of dry. If a shorter-distance stability workout is on tap: Stick with soft, dry sand. That said, there are no hard-and-fast rules to running with or without shoes on the beach. Wearing sneakers on the beach will give you more support on uneven terrain. But running barefoot on wet sand can help strengthen your calves and feet muscles since you’re gripping your toes, Fulp says.

RELATED: How to Score Perfect Running Form Like the Pros

HIIT the Sand! Your 20-Minute Beach Workout

Ready to give sandy trails a try? Lace up your sneakers and hit the beach running with this 20-minute workout.

[caption id="attachment_60217" align="alignnone" width="620"]Photo by Nathaniel Chadwick[/caption]

All done? Get your next beach workout here.

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10 Swimming Tips to Improve Every Stroke

[caption id="attachment_60198" align="alignnone" width="620"] Photo: Twenty20[/caption]

There are many reasons to love a good swim workout. It’s low-impact, makes your heart pound and it fires up literally every muscle in your body. Not to mention, swapping out land-based activities for aqua time is a great way to cross-train.

However, working up a good sweat in the pool is more than just donning your swimsuit and splish-splashing around. Like all exercise, form and technique help you make the most out of every minute. To stop you from feeling like a fish out of water, we talked to the pros to find out how to swim better and faster. Time to dive right in to tuning up your technique.

RELATED: 3 Swimming Workouts for Every Skill Level

10 Tips for How to Swim Every Stroke

1. Engage your core.

The key to swimming efficiently is maintaining a streamlined position, and that requires a strong core. That means tight abs, glutes and lower back. Most people tend to relax and just float around when in the water, but you want to work. ”If you don’t tighten your core, you’re kind of like a jellyfish, wriggling everywhere,” says Melis Edwards, author of Deep End of the Pool Workouts: No-Impact Interval Training and Strength Exercises, which outlines interval-based pool workouts designed to develop power, strength and endurance, particularly in your core.

2. Exhale into the water.

In other words, don’t try to both inhale and exhale when your head is above the water. “You’ll never get the appropriate amount of oxygen so you’ll feel out of breath,” says Jaime Benes, former collegiate swimmer, coach and COO of the Santa Clara Swim Club. “Remember to release air under the water so when you turn to the side, you’re getting as much air in as you can.”

RELATED: How to Conquer Your Fear of Open Water Swimming

3. Swim with fins.

During practice sessions, take your drills beyond the kick board. “[Fins are] a really nice way to work on your stroke and not have to worry about propelling your body up,” says Benes. “The fins do a lot of that work for you.”

4. Don’t stare at the black line.

When you’re swimming, avoid looking straight down or up at the wall. To help find your proper head position, Benes suggests this approach: “Make a fist with your hand and put it between your chin and your chest. That’s where you want your head position to be,” she says. Tilting your head down this way will also help your body be more buoyant in the water.

RELATED: 6 Easy Ways to Add Cardio to Your Strength Workout

5. Think of your hand as a fin.

When you’re in the water, you want to swim with the ease of a fish, so think of your hand as a fin through every stroke (and every type, from backstroke to freestyle). Keep a slight scoop so you can move more water. “This allows you to propel yourself a little bit further and get a little more traction with each stroke,” Benes says.

6. Draw a line down the center of your body.

As you pull your arm through the water during freestyle, make sure your hand doesn’t cross over the midline of your body, says Benes. Then, finish your stroke with your thumb near your hip. “That’s the power point of your stroke,” says Benes. “You want to focus on a long stroke out front, draw down the midline of your body, and then push really hard from your hip to fully straighten your arm.” The result? You’ll maximize your efficiency and distance traveled every time you do the full circle.

RELATED: How to Score Perfect Running Form Like the Pros

7. Rotate in the water.

Ideally, “you’re never flat in the water. You’re always rotating ever so slightly from one side to the other,” says Benes. She explains that as you freestyle through the water, you should position your body at roughly a 45-degree angle, like you’re on a diagonal and cutting through the water. The movement then comes from your hips and shoulders.

8. Keep your head level in backstroke.

First things first, backstroke is more than just floating on your back. You have to keep your body in a streamlined position, not to mention swim without seeing where you’re going. In an effort to bring the hips and legs up, you may tip your head too far back in the water, leading to an inefficient stroke. Benes suggests focusing on something in your line of vision that’s high in the sky — not a person on the deck. “This will help your head be in the right position and you’ll swim straighter, too,” she says.

RELATED: A Beginner’s Guide to Triathlon Training

9. Use your lower half in butterfly.

The power in your butterfly comes from your kick — but it's not your typical movement. But that means you have to push your hips forward, instead of bending and kicking down from your knees. “Imagine popping your butt up every time you kick so that it almost comes out of the water,” says Benes. “This will help drive from the hips versus your knees.”

10. Maximize your glide in breaststroke.

While you may associate breaststroke with the older folks in the pool, the secret to supercharging your stroke is in the glide. “Once you’ve gone through your entire pull and kick, hold it for a second longer and get as far as you possibly can before you start your next stroke,” says Benes. “This will give you a long, smooth glide.” Plus, you’ll get a little more time to relax, a bonus if you’re swimming speedy laps and need some active recovery time.

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The 10 Best Running Tours to Explore the World

If you’ve ever wondered how you can combine your love for running with your thirst for international travel, we have your answer: running tours. These scenic runs take you through some of the world’s largest cities, revealing historic landmarks, alleyways, gardens and rivers to help you soak it all in. Aside from the Instagram-worthy pics (some offer an on-site photographer!), you’ll get to fully embrace the culture, history and day-to-day life through the lens (and footsteps) of a local. These tours not only have informed guides but also run club members who will pound pavement at your pace and share something special about each stop. So squeeze in a run during your travels or snag a boost of endorphins to snap you out of your jet lag. These epic running tours will step up your travel game.

RELATED: The Most Popular Running Routes in All 50 States

10 Epic Running Tours to See the World

[caption id="attachment_60133" align="alignnone" width="620"]Photo: Courtesy of City Running Tours[/caption]

1. Running Shoes and Brooklyn Brews

What: City Running Tours
Where: Brooklyn, New York
If you want to get away from the tourist traps in Manhattan, this tour will give you a totally different Gotham experience. The 4.5-mile route takes you through the booming streets of Williamsburg, where you’ll hit hot hipster hangouts, like The Knitting Factory. You’ll also run through the historically Hasidic section of the ‘burg, get a whiff of the world-famous Peter Lugar Steakhouse and soak in #weekendvibes from McCarren Pool. The finish line is at the Brooklyn Brewery for an exclusive brewery tour and celebratory pint! ($45)

[caption id="attachment_60134" align="alignnone" width="620"]Photo: Jean-Charles Sarfati[/caption]

2. Tour de Paris

What: Paris Running Tour
Where: Paris, France
For a city like Paris that’s brimming with art, culture and romance at every corner, running really is the best way to take it all in. The Paris Running Tour includes three distances: five miles (one hour), nine miles (two hours) and 12.5 miles (three hours). Each tour covers a different part of the City of Lights and makes stops at the Louvre, Tuileries gardens, Musee d’Orsay and of course, the Eiffel Tower. Pack a croissant to carb load along the way! (90 euros)

[caption id="attachment_60135" align="alignnone" width="620"]Photo: Meghan Joyce[/caption]

3. London Undercover

What: Secret London Runs
Where: London, Great Britain
Uncover London’s hidden history in these exciting puzzle chases with Secret London Runs. The secret society organizes team running challenges and tours that’ll have you solving murder mysteries and running from ghosts — literally. At night, brave through some of the city’s haunts in the “Run for Your Life! Ghost Tour.” If you prefer something slightly less adrenaline-pumping, consider the Power Women tour and Secret Gin Runs tour, where you’ll visit landmark gin palaces and pay tribute to London’s heroines. (29 euros)

RELATED: The 15 Best Destination Half-Marathons in the World

[caption id="attachment_60136" align="alignnone" width="620"]Photo: Courtesy of 360 Running Barcelona[/caption]

4. Oh Barcelona!

What: 360 Running Barcelona
Where: Barcelona, Spain
Offering five different running tours, this run tour takes you through the cobblestone streets and awe-inspiring mountains of this Catalonian city. You’ll truly get a 360-view of Barcelona’s seaside with the Park Guell and Barcelona at Your Feet Tour. Further afoot you’ll see anti-aircraft batteries from the Spanish Civil War of the Turo de la Rovira. Then, there’s the Barcelona 92 Tour and the Montjuic Mountain Running Tour that takes you to the site of the 1992 summer Olympic Games, the National Art Museum of Catalonia and the Venetia towers of Placa Espana. (45-55 euros)

[caption id="attachment_60153" align="alignnone" width="620"]Photo: Twenty20[/caption]

5. The Old and New Athens

What: Go! Running Tours
Where: Athens, Greece
There are three different tours that celebrate the antiquity and modernity of the ancient city. During the 5K tour of old Athens, you’ll get to run through “Aristotle’s Walk,” a route that the philosopher himself walked in with his students. You’ll also see historic monuments, like Acropolis, the tunnel Attalos and the monument of Hephaestus. In the modern Athens tour, you’ll run by neoclassical style architecture, and more importantly, the Olympic Stadium, where the first-ever Games were held. (45-55 euros)

[caption id="attachment_60174" align="alignnone" width="620"]Photo: Courtesy of Trip Advisor[/caption]

6. Bangalore

What: Bangalore Running Tour
Where: Bangalore, India
As the capital of the southern Indian state of Karnataka, Bangalore is the third largest city in the country. This running tour will take you inside the beautiful Lalbagh Botanical Gardens, which has a famous glass house that hosts two annual flower shows. You'll also get to climb some old rock formations along the Vindhya mountain range. The bonus is that the tour comes with a traditional Southern Indian vegetarian breakfast. ($31)

RELATED: Love Puppies, Beer and Brunch? 11 Run Clubs to Join Now

[caption id="attachment_60137" align="alignnone" width="620"]Photo: Courtesy of Running Tours Melbourne[/caption]

7. Art on the Run in Melbourne

What: Running Tours Melbourne
Where: Melbourne, Australia
Melbourne secretly has some of the most fascinating street art, and this running tour was made just for exploring it! Starting at Chapel Street, one of Melbourne’s busiest roads, you’ll run through back alleys and side streets to take action shots at iconic murals, buildings and eateries. Though the price tag is steep at $99, a professional photographer will be chasing you like a paparazzi and take photos of you exploring the sights. Hungry runners: Breakfast is included. ($99)

[caption id="attachment_60145" align="alignnone" width="620"]Photo: Courtesy of Urban Running Tours[/caption]

8. Hello Buenos Aires

What: Urban Running Tours
Where: Buenos Aires, Argentina
With six running tours exploring old and new neighborhoods, there’s no way you won’t be captivated by this Argentinian city. During the Bosques de Palermo tour, you’ll visit the largest neighborhood in the city, Palermo, and traverse 25 acres of woods and lakes. To get a hit of tango culture, sign up for the San Telmo tour. You’ll see historic architecture, cobblestone streets and outdoor patios in houses in this part of the city. ($70)

RELATED: 14 Trail Running Adventures to Try Before You Die

[caption id="attachment_60138" align="alignnone" width="620"]Photo: Courtesy of Tokyo Great Running Tour[/caption]

9. The Heart of Tokyo

What: Tokyo Great Running Tour
Where: Tokyo, Japan
There are only two ways you can explore Tokyo: You can either run through the alleys or run through the rivers. As you jog along the scenic Sumida River, you'll see old and new Japanese neighborhoods. If you choose to weave through the alleyways, you’ll hit a charming downtown area with lots of shops and the Imperial Palace moat. ($44)

[caption id="attachment_60178" align="alignnone" width="620"]Photo: Run Force Istanbul[/caption]

10. A Day in Istanbul

What: Run Force Instanbul
Where: Istanbul, Turkey
There’s no better way to experience a magically holy city like Istanbul than with a tight-knit groups of runners. The club meets every Thursday evening and runs a new route to challenge you and explore a different part of the city. Pounding pavement with the locals will help you navigate all 39 different districts in Instanbul You’ll explore Karakoy, one of the most historic districts in Istanbul, where you’ll see many local shops and get a view of the gorgeous Bosphorus waterway. Then, there’s the Eminonu district, which leads to the Galata Bridge, the Hagia Sophia and the Topkapi Palace. (Free)

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Step Up Your Running Game with This Stair Workout

[caption id="attachment_60040" align="alignnone" width="620"] Photo: Pond5[/caption]

Forget the treadmill. Stair-climbing machines are likely the most dreaded piece of cardio equipment in the gym, and for good reason: Trotting up step after step is tough work. But that’s exactly why you should add climbing to your fitness routine. Running up stairs makes for a high-charged cardio session that you can knock out in minutes. Plus, it fires up your quads and glutes and pumps up your power — so you’ll end up stronger for all your flat-ground workouts, too.

“Running stairs is very similar to running hills,” says John Honerkamp, founder and chief fitness officer at J.R. Honerkamp Consulting in New York City. “You're not able to run up stairs as fast as you can on flats, but you're using your sprint muscles and mechanics. You use your legs more, engage your core more and drive with your arms, so it’s a full-body movement.”

RELATED: Get Seriously Faster with These Hill Running Workouts

The Case for a Stair Workout

Depending on where you live, a running route with hills may be hard to find. And even the steepest hills in your city likely don’t come close to the grade incline you’ll get from a set of stairs.

If continuously huffing up and down a staircase sounds monotonous, not to worry: It doesn’t have to last very long. Tackling an incline (and moving against gravity) is so effective that even brief sessions can lead to major results. In fact, running stairs for just 10 minutes, three times a week, improved women’s cardiovascular fitness after only six weeks, according to a new study published in Medicine & Science in Sports & Exercise.

To work climbing into your exercise schedule, start swapping out one of your regular runs or elliptical workouts per week with 20 or 30 minutes on the stair master or some steps. Your high school stadium or nearby cement staircase will work. “Do stairs once a week and think of it as a way to break up the boring, easy runs,” suggests Honerkamp. Ready to rise to the challenge? Give this vertical workout designed by Honerkamp a go.

RELATED: Why I Started Running — And Never Stopped

Your 25-Minute Stair Workout

When running stairs, Honerkamp recommends going hard on the way up, and then jogging down at an easy pace to avoid heavy pounding on your joints. Besides playing with your pace, this workout also mixes in upper- and total-body strength moves between flights. So you can cross cardio and strength off your to-do list simultaneously. Now get stepping!

RELATED: Love Puppies, Beer and Brunch? 11 Run Clubs to Join Now

[caption id="attachment_60041" align="alignnone" width="620"] Photo: Twenty20[/caption]

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50 Ab Exercises to Score a Stronger Core

[caption id="attachment_59968" align="alignnone" width="620"] Photo: Ryan Kelly / Barre Harmony[/caption]

The goal of ab exercises isn’t all about sculpting a six-pack or chiseling your middle. The core of every day movements comes from just that — your core. You need a solid midsection to stand upright, stay steady on your feet and twist and turn sans injury. (Though scoring flat abs is certainly a sweet bonus!)

So how do you land a stronger core? Work it from every angle and switch up your routine often. That’s where these 50 anything-but-boring abs exercises come in. They’ll skyrocket your strength and stability — and help you score that toned midsection in the meantime. Say hello to going hardcore.

RELATED: 50 Butt Exercises to Sculpt Stronger Glutes

50 Ab Exercises So Your Core Workout Never Gets Boring

Planks

When it comes to improving core stability, the plank has your back (and your front!). By working your transverse abdominis — the deep core muscles that wrap around your middle — as well as your back, shoulders and glutes (yes, you should activate your butt, too), you get a full body burn in one isometric movement. But the best thing about planks: You can continuously switch them up and make your muscles work even more. Check out these creative twists and you’ll see what we mean.

1. Spiderman Plank 

Get total-body toned with this amped up plank. While performing a triceps push-up, bring your knee to the outside of your elbow, and switch sides on the next rep. Don’t drop or pike your hips through the entire move — your body should stay in a straight line from shoulders to ankles.

[caption id="attachment_53637" align="alignnone" width="620"] Photo courtesy of CorePower Yoga[/caption]

2. Sphinx to Forearm Plank

A slight twist on a high-low plank move, you’ll flow from a yoga sphinx pose (similar to a baby cobra) into a forearm plank. Try to minimize movement in your hips as you go.

3. Reach Around the Clock Planks

A regular plank is tough in itself. But balancing on one arm? Talk about taking this core challenge up a notch.

[caption id="attachment_52461" align="alignnone" width="620"] GIF: Daily Burn 365[/caption]

4. Army Crawl Side Planks

Take your abs workout to P.E. class and army crawl your way across the mat. Stay low in a strong forearm plank as you slither your arms and legs forward. Then finish with a side plank to target your obliques.

5. TRX Plank to Pike

Talk about tough! This pike-up plank offers a gymnastic element to build strength in your lower abs. The higher you pike, the harder the exercise...and the stronger your core.

6. Push-Up

Ask most fitness experts to break down the basics of a push-up and they’ll tell you it’s a moving plank. So master that solid, isometric position before you move onto the push-up part. When you do, you’ll build muscle in your entire upper body.

7. Side Plank with Leg Raise

Foam rollers not only loosen up your fascia, they also add a stabilization challenge to ab exercises. In this side plank variation, you’ll feel your midsection fighting to keep your body steady.

8. The Snake 

A chaturanga-inspired exercise often done on a reformer, you’ll take this move to the mat. Your obliques work to bring you upright, as the rest of your core stays tight to move you through the middle.

9. Starfish

Do three moves for the work of one! This combination exercise not only targets your obliques and transverse abdominis, but also your hips and lats. A triple threat you’ll want to keep tackling.

[caption id="attachment_55642" align="alignnone" width="620"] GIF: Daily Burn 365[/caption]

10. Plank Jacks to Tuck Jump

Crush a core workout while also squeezing in some cardio. This two-for-one move will rev your heart rate, as you reach new calorie-torching heights. From the jack to the jump, it gets your abs involved.

11. Ab Roller

Skip the infomercial-inspired equipment and grab a towel for this “rolling” move. As you slide the towel forward on the floor, you’ll sculpt your stomach. Just don’t forget to keep your pelvis in a neutral position.

12. Giant Clam

BOSU balls work great for bettering your balance — and improving your core stability. This take on a conventional clamshell further challenges your abs, as you aim to keep your hips lifted.

13. Rotating Renegade Row

Chisel your core by mixing a push-up, row and T raise. Your core muscles work to keep your body in one long line, as you flow through the three-move mash-up.

14. Knee Tucks

Rowers aren’t reserved for cardio — though this will get your heart pumping. Hold a solid plank as you use your lower abs to drive both knees into your chest, without dropping or raising your hips.

Next Up: Crunches and Sit-Ups

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