creative exercise programs

Advertisement

The 12 best online workout programs of 2024 for every fitness level.

If you're looking for new online fitness programs , chances are you're not all that excited about your current exercise routine. It may be too easy, too difficult, or simply too monotonous.

Luckily, the space is brimming with options designed to suit every fitness level and goal—ensuring you can find a program that you actually want to stick with.

Whatever your chosen method of movement, the benefits of regular sweat sessions are undeniable. Frequent exercise improves your cardiovascular health 1 , helps promote better sleep 2 , and can even relieve depressive symptoms 3 .

In fact, the most recent Physical Activity Guidelines for Americans recommend that the average adult engages in at least 150 to 300 minutes of moderate-intensity physical activity each week .

Bottom line, as active fitness editors, we understand the benefits that come with staying active and pushing our limits.

So we've rounded up (and tested) the best online fitness programs for every exercise type and experience level, with expert advice on how to choose the right one for you (and how to stay motivated long enough to see results).

A quick look at the best online workout programs

• Best yoga: Alo Moves
• Best for personal training: Future
• Best for sculpting: P.Volve
• Best variety: Obe
• Editor's pick: ORRO
• Best for dance: The Sculpt Society
• Best for Pilates: B The Method
• Best for group fitness: Peloton
• Best for pre-and-post-natal: Bloom Method
• Best for strength training: Les Mills+
• Best free: Nike Training Club
• Best for short workouts: TMAC

When it comes to  the best yoga apps , it doesn’t get much better than Alo Moves . The platform is owned by apparel company, Alo Yoga, and offers individual classes, curated programs, and series’ to help you build (or begin) your yoga practice.

In addition to the many forms of yoga, Alo Moves also has pilates , barre , strength training , and other types of workouts—plus, there are meditation videos , sound baths , and reiki offerings as well.

Whether you’re here for yoga, pilates, or other fitness goals, you can search for classes based on style, difficulty level, duration, and more. The app will keep track of every class you take, making it easy to save favorite playlists or flows, while staying on top of your progress, too.

What our tester says:

"I received a free trial of Alo Yoga through work (along with a  warrior mat ) but continued to pay for it long after my trial ended. I found the sleek app offered a variety of series each highlighting different types of yoga, allowing my practice to continuously evolve. As someone that thrives in structure, I also loved that many teachers offered programs which outlined a class sequence for users to follow. Another huge perk is that you can actually mute the music, instead focusing on the teacher's words and your own breath during a session. My only complaint is that I've found instructors I love who left the company, so I had to start my instructor search over. Of course, this happens at studio classes, too." — Braelyn Wood, Deputy Commerce Editor.

A few instructors/classes we enjoyed:

Flexibility in 15  with  Briohny Smyth

Intuitive Flexibility Flow  with  Ashley Galvin

Why we chose it

Alo Moves stood out to us as a top contender due to its diverse array of high-quality classes led by experienced fitness instructors. While the app does have a higher subscription cost compared to other apps, we love the app's user-friendly interface and flexibility in workout levels.

Pros & cons

• Offers a vast array of fitness classes including yoga, fitness, and mindfulness practices
• There are many classes and series for beginners, including break downs of individual poses.
• Features a library of yoga pose tutorials and series for working on specific skills.
• Some instructors offer detailed alignment instruction and well-paced flows, while others rushed through movements without explaining.
• Subscription cost is high compared to other online workout programs

If one-on-one motivation is what you're after, Future will deliver. The monthly cost is higher than many of our other selections, but it’s the only online workout program that gives you access to your own personal trainer .

Many private personal trainers charge more than Future’s monthly cost with way less access to your coach. Through the Future app, you’ll be paired with a coach based on your preferences and goals.

As a first step, you’ll have a FaceTime call with your coach to discuss your plan. From there, you will be given customized workout plans each week and you’ll have access to your coach via messaging and phone calls. 

This level of daily interaction is huge for people who need a bit of a push to get their workout in. Your coach will hold you accountable and continue to adjust and adapt your fitness plan based on progress.

One callout here is that the app syncs with your Apple Watch , which is not required to enroll in the program, but is strongly recommended. If you don’t have a watch, there’s an option to rent it from Future. Your coach will use your Apple Watch metrics to help you stay on top of your goals.

"My love of fitness started with group workout classes, but I struggled to find the motivation to take myself to the gym solo (and those class fees were adding up!). The Future app offered the perfect alternative; it connects you with a certified personal trainer who develops a custom workout plan based on your goals. Each custom workout walks you through exercises, which is either requires hitting a certain number of reps or a set time period of work. For example, you'll run through five rows on each side before completing a 30-second plank. If you want feedback on your form, you can record yourself completed different exercises. I'd recommend this app for newbies who want to start working out at home and advanced strength trainers who are ready to push themselves to the next level." — Braelyn Wood, Deputy Commerce Editor

Why we picked it

We chose Future because of its personalized approach to fitness. "We believe that partnership is the key to progress. We believe the best way to forge the world we envision is to pair each person with another person - a coach - who helps manage their day-to-day health," as stated on the company website . And it's true, Future pairs you with your own fitness coach who will work one-on-one with you daily to build a personalized training plan with your goals (and busy schedule) in mind.

• Users get one-on-one coaching from certified trainers, tailoring workouts to individual goals, fitness levels, and preferences
• Schedule virtual training sessions at your convenience
• Get real-time data from wearable devices for immediate feedback during workouts
• High membership cost
• No real-time feedback during workouts

If you think low impact means low intensity, think again. Pvolve is energizing and engaging and will fire up muscles you didn’t even know you had. The workouts are great for toning , sculpting , lengthening , improving posture , and increasing mobility .

Every movement feels intentional, whether you’re taking a strength, sculpt, cardio burn, or recovery class. The platform also offers a variety of workouts for pre- and postnatal . 

While you can modify your workouts without equipment, Pvolve strongly recommends using a mat, gliders, hand weights, ankle weights, bands, and a pilates ball—all of which can be purchased on the Pvolve website.

If you’re opting for the one week free trial , we recommend trying out the workouts equipment-free to see if you like them. Once you decide to enroll in a membership, then you can go ahead and purchase the equipment.

As you accumulate equipment, you can search for classes based on the items currently in your home gym. Just be warned that a lot of equipment is pretty specific to these classes, so it will collect dust if you leave the program.

The Pvolve website houses a lot of success stories and progress photos. The online workout program has a huge following, with people raving about their results.

"During the pandemic, Pvolve was one of my favorite ways to workout. After months spent in HIIT classes, I craved the low intensity of this at-home option. It targets small muscles that many other workouts forget about, so it still works up a sweat (and leaves muscles feeling sore). There's also a decent amount of variety with classes focused on strength and cardio. As you get further into the program, you'll be tempted to invest in more equipment, but I recommend staying smart about the items that you'll actually use on a regular basis." —  Braelyn Wood, Deputy Commerce Editor

We chose Pvolve simply because it follows a low-impact, big results method that targets those hard-to-reach muscles that traditional workouts often miss. Our favorite perk? Pvolve is backed by a team of medical doctors, healthcare experts, and highly credentialed trainers "who lead clinical studies and and create workouts based on the results," as stated on the company website .

• User-friendly platform
• The Pvolve method is built on science
• Super certified trainers and instructors
• You have to buy equipment if you don't already own it

Obé has the variety aspect down. Every membership includes access to classes ranging from 5 to 60 minutes with options for barre , bounce , boxing , dance , HIIT , sculpting , strength training , yoga , and more.

There are stretching and foam rolling videos for recovery, fitness content for kids , workouts designed specifically for seniors , and meditations to help you relax and unwind. The instructors are upbeat and encouraging, with plenty of beginner-friendly content offered as well.

While you can modify most workouts to be bodyweight only, many do have options to step things up a notch with equipment such as hand weights, ankle weights, resistance loops, and sliders.

Bounce classes require a trampoline, jump rope classes require a rope, and (of course) foam rolling sessions require a foam roller. If you want one membership with a whole lot of choices, Obé is an excellent option.

Obé made our list because of its emphasis on creating a fitness program designed specifically for women. Once subscribed, you get instance access to over 10,000 on-demand classes and training programs inspired by the 80s at-home fitness uprising.

The instructors wear bright and colorful clothing in brightly lit spaces in each of the 22 live classes filmed every day. And if you need any more validation, the program has nearly 10,000 reviews and a 4.8 star rating on the App Store .

• Obé offers a wide range of workout classes from barre to dance to pilates to yoga to kid-focused classes
• Offers 22 live classes a week
• Many classes require equipment

Our shopping editor (me, the writer!) never gravitated toward low impact exercising until a few years ago—and ORRO is a big part of what changed that. ORRO is a boutique fitness program, with live and on-demand classes.

The platform features a huge variety of instructors, all of which are hand picked by co-founders Elizabeth Endres and Dale Stabler of  Sweats & The City .

The selection is based on the premise that you don’t need to work out with high intensity for an hour every day to see results. Most classes are 30 minutes (but there are options ranging from 10 minutes to an hour), and the bulk of them are low-impact .

Choose from yoga , pilates , sculpt , barre , strength training , and more, with over 50 instructors featured . The bulk of the classes can be done with no equipment whatsoever—but if you do want to bring up the intensity, the most commonly used equipment is a set of light ankle or wrist weights.

While the weight training class selection is a bit thin, there are a few instructors that use heavier weights.

Right now, you can get 25% off your first month with code  mindbodygreen  (no commitment necessary).

"I joined ORRO right when it launched in 2021, and have stuck with it ever since. Previously, I relied on running and high-intensity exercises, but ORRO’s class selection has gotten me fully hooked on lower impact workouts. Although there are not a ton of strength training classes offered, I did discover my favorite strength coach, Sonia Hare, on ORRO, and immediately signed up for her platform,  The Sonia Series . I love that ORRO is introducing me to new instructors I probably wouldn't have otherwise known about.” —  Carleigh Ferrante, Commerce Editor

Lower body strength with Sonia Hare

SaltDrop with Dino Malvone

Sculpt with Meghan McFerran

Arms + Abs with Calyn Brooke

We included ORRO on our list for its unique approach to fitness, health, and wellness. Launched by two roommates turned best friends, the ORRO app offers boutique-inspired fitness and self-care classes all in one place that are designed to create connections through their community.

• Unique, boutique-style fitness experience
• Can be done without equipment
• Not a large variety of workout classes compared to other apps

The Sculpt Society

While dance cardio may sound intimidating, The Sculpt Society makes it approachable and welcoming. Even the language used in each class is inviting and inclusive.

“I’m never saying triggering messaging in fitness because I think it’s so detrimental to women and men—because that seeps in subconsciously,” founder, Megan Roup explains. “My hope is that it really impacts how they’re starting to feel about themselves and their bodies.”

No matter what your dance experience level is, The Sculpt Society (TSS) has something for you. The best part? You don’t need to set aside a ton of time to get a workout in—and you don’t need any equipment, either.

Classes range from 10 to 60 minutes, with options to use light weights, a pilates ball, and sliders, or to modify without. Roup and her other instructors are big on modifications, with a ton of beginner-friendly classes available, too. “To me, 10 minutes can energetically shift how we feel physically in our body, but also mentally,” she says.

Each week, TSS releases a schedule with live classes and new on-demand offerings. If dance isn’t your thing, stick with the sculpt classes.

And, if you are here for the dancing , go with the dance cardio routines or the full-body classes which offer a mix of dance and sculpt. Roup pulls from her professional dance background, adding new choreography to every class, and keeping things fun and engaging.

"I was a little (or maybe a lot) intimidated by dance cardio back in the studio fitness era. But, with home workouts came a new confidence—one that led me to try The Sculpt Society. I’m so glad I gave it a chance! I never thought dancing around my living room could be an effective workout, but the TSS workouts are fun, engaging, and bring major physical and mental benefits. I love the music, too.” —  Carleigh Ferrante, Commerce Editor

30 minute dance cardio 02

42 minute full-body 24 (no cardio)

The Sculpt Society is the perfect online workout program for anyone looking for a no-equipment dance cardio option. They offer pre-recorded and live classes you can complete right at home that are designed to work out your entire body.

• Many reviewers admire the quick workout options that fit into their busy lifestyles
• Energizing workouts
• Not a wide variety of workouts

B The Method

From classically-trained pilates instructor, Lia Bartha, B The Method is a low-impact, full-body method. The workouts can be done with no equipment , or with a pilates ball and light weights.

Each class has a pilates-esque feel, but there are a ton of different series, including pre & postnatal , myofascial release , length & reach , cardio flows , weighted series , and deep, focused series pertaining to certain muscle groups.

Lia offers classes ranging from 15 to 60 minutes, so it’s easy to squeeze in a workout even if you’re short on time.

New classes are added every week with the option for members to join live workouts. And if you’re new to pilates, there are a ton of great tutorials and beginner-friendly workouts offered for you.

Those who are more advanced can dive into the deep-focused series to take their practice to the next level.

"What I love about B The Method is how intentional each movement is. As an observer, you might think the classes look simple, but they give me a better workout than many other fast-paced classes I’ve taken in the past. Throughout each class, Lia talks about the mind-body connection and thoroughly explains each movement. Since incorporating these into my routine nearly 3 years ago, I’ve seen a huge improvement in my posture and flexibility and gained a better understanding of my body. Plus, my muscles are noticeably more toned.” —  Carleigh Ferrante, Commerce Editor

A few instructors/classes we've enjoyed:

20-minute standing glutes

45-minute cardio flow

30-minute length & reach

We included B The Method on our list of the best online fitness programs because of its wellness-based approach rooted in a Pilates-based workout style. In an era where Pilates has gained immense popularity for its holistic approach to strength, flexibility, and mind-body connection, B The Method stands out for its effective, low-impact routines. 

• New workouts weekly
• Meditation series
• Includes tutorials and tips for improving form for all body types
• Small library of workouts
• Only one instructor

Peloton might immediately bring to mind exercise bikes, treadmills, and a whole lot of equipment, but the online membership includes access to a huge variety of classes, both live and on-demand.

While, you will need a bike if you want to take part in cycling classes and a treadmill if you want to run indoors, many of the yoga , meditation , stretching , barre , and strength training workouts can be done with no equipment at all. 

For anyone craving the group fitness atmosphere without leaving your home, Peloton is a great choice.

This is a platform with a thorough vetting process for instructors, too. Everyone who teaches on the Peloton app is required to be a certified personal trainer.

We’ve found most instructors to be engaging and high-energy, bringing positivity to classes and creating a community feel. If you want to interact with the instructors during live classes, you’ll need the “all-access” membership.

With this, you’ll also be able to track your performance metrics within the Peloton app.

Hannah Corbin’s 5-minute Post-Ride Stretch

Olivia Amato’s 15-minute Core Strength

Bradley Rose’s 30-minute 2010s Pop Ride

Peleton offers thousands of classes all led by certified personal trainers. From strength training to meditation to cycling to rowing, the app offers an interactive fitness experience that caters to a variety of fitness levels. We included Peleton on our list because of its community aspect, where members can virtually connect and compete with each other.

• Thousands of classes to choose from
• Trainers are all certified personal trainers
• Many of the classes require Peleton-branded equipment

The Bloom Method

Designed for women who are pregnant, trying to get pregnant, or recently gave birth, The Bloom Method’s online workout program houses cardio, sculpt, strength, yoga, barre, and HIIT classes for every stage of pregnancy and thereafter.

In addition to these workouts, there are educational videos such as “ pelvic floor education ” and breathing exercises.

You can filter the on-demand library based on class type, length, or which trimester you are in (including “fourth-trimester” options for postnatal exercises). 

The content is meant to meet moms and expecting moms where they are, with safe and effective workouts for every stage and fitness level.

The Bloom Method membership also includes recipes, Q&As, and access to a private Facebook community where you can interact with other moms or expecting parents.

Moms all over the world rave about The Bloom Method. The  company’s website  is full of success stories, testimonials, and reviews saying things like, “I am not kidding when I say it has been life-changing for me,” and “I have recommended the Bloom Method to every pregnant mama I know. It is truly the most effective way to stay connected to your core, prepare for birth, and work with a trainer that sincerely helps you become your best pregnant (and postpartum) self.”

The Bloom Method's expertly curated routines cater to various fitness levels, with a focus on pre and postnatal fitness. They have over 1,000 classes taught by expert coaches to offer pelvic floor support and more.

Les Mills+ is the online workout program from Les Mills, an esteemed group fitness company. There are thousands of classes to choose from, with a variety of methods available: strength training , cycling , dance , aerobics , HIIT , yoga , and martial arts .

The massive on-demand library even includes workouts for kids . Each class is led by world-class instructors with options for beginner , intermediate , and advanced athletes .

The online community has more than 150,000 members, all of which are given access to a Facebook group to connect and share progress.

There are a ton of equipment-free workouts on Les Mills+, but when it comes to strength training in particular, the BODYPUMP classes exceed many others that we’ve tried.

Don’t think you have space in your home for all the gym equipment needed for strength training?  Adjustable dumbbells  will change your perspective.

What’s more, the app even has a ton of meditation content—so you can supplement your physical workouts with a mindset boost, too.

According to hundreds of reviews, Les Mills+ is admired for its extensive library of content. The program is compatible with numerous devices including fire TV, Xbox, Roku, and Chromecast, and even has an option to purchase their innovative smart barbell.

• Diverse workout options
• Users can access Les Mills+ from various devices
• The app integrates music seamlessly into workouts
• Certain Les Mills+ programs require specific fitness equipment

Nike Training Club

Nike’s free fitness app is simple to navigate and offers more variety than many paid platforms. Choose from strength training, yoga , HIIT , running exercises , and more, with options to filter classes by duration, fitness level, and what equipment you have.

You can even create a personalized fitness plan , with recommendations from the app based on your preferences and goals. One standout feature: every glass has a warm-up and a cool-down.

While yes, Nike Training Club does offer beginner-focused workouts, those classes still do require some basic fitness knowledge. There were no modifications provided in any of the classes we tried, which could be a deterrent for people who are just starting out their fitness journey.

That said, the instructors are incredibly knowledgeable and describe each movement in detail, the customized training plans are motivating and intuitive to follow, and you can’t beat the variety and quality of workouts for this price (free).

The app regularly adds new content, with a ton of great programs and classes featuring celebrity instructors and trainers.

What's more, Netflix recently announced that it will begin streaming Nike Training Club classes at the end of December 2022. To access the exercise content on your television, simply search "Nike" in your Netflix app, and you'll be able to view classes and programs for all fitness levels, with 45 episodes and 30 hours of content.

With over 252,000 reviews on the App Store, the positive feedback from users underscores the app's effectiveness in delivering a vast array of quality workouts. And the best part? It's completely free. Using its seamless and easy to navigate interface, users get access to dozens of wellness exercises, as well as nutrition guidance all in the app.

• Includes a library of nutrition tips and recipes in addition to hundreds of exercises
• Users can customize their workout plans based on their fitness level
• Seamless integration with other Nike products
• Some users have reported occasional glitches, bugs, or connectivity issues

A refresher: What is an online workout program?

RELATED: Best Workout Apps For Women, Tested & Reviewed

How to choose

Consider the below factors when deciding which online workout program will bring you the most value:  

Cost: Determine how much money you have to spend on an online workout program and how often you will use it. Every program we've included has at least a one-week trial, so you can test the platform before committing. Most have annual plans with savings built in, which is great for those who know they want to commit long-term. 

Workout type: "Ask yourself what content do you enjoy the most and is it available on that platform,” Akande suggests. "Are new workouts and experiences regularly updated?"

If you crave variety in your routine, you likely want an online workout program that has different types of workouts with multiple instructors to choose from. Or you may want to subscribe to a few platforms and rotate through them—which will likely still end up being less expensive than a boutique gym membership. 

On the other hand, maybe you prefer sticking with one workout style, such as yoga or Pilates. In that case, choose a platform that specializes in your movement of choice.

Instructors: How an instructor runs a class can make or break the experience. Some people benefit from an intensely motivating class leader, while others will enjoy more of an upbeat style. Use the free trial period as a chance to try out different instructors and see who you connect with the most. "Do you gravitate to the instructor's energy, coaching style, and exercise selection/programming?" Akande asks. You'll be much more likely to hit the mat for a workout when it's with someone you feel connected to or motivated by.

Duration: One great aspect of online fitness is that many of these programs have classes ranging from 10 minutes to over an hour. That means, if you're short on time, you can still get an effective workout in. When considering your options, make sure to check and see what class lengths the platform offers, and be mindful of whether those durations fit your preferences and lifestyle.

Equipment: Pay attention to the equipment needed for each workout. If you're choosing Peloton because you love the variety of cycling classes, you'll want to consider whether you can fit a bike in your home. On the other hand, if you're thinking about something like P. Volve but have a home gym full of heavy weights, they may start to collect dust.

RELATED: Best Yoga Apps Of 2024, Per A Yoga Teacher

How we picked the best online workout programs

• Variety: While most of these programs have one or two specific focuses, we prioritized platforms that provide variety, with different types of workouts to choose from.
• Price: These online workout programs range from free to $149 for a monthly membership. Many have options for annual memberships with savings, and most have free trials. We included recommendations for all price points (with one free option, too).
• Instructors: Instructors are a huge part of online fitness—and the tone and attitude of your instructor matters, too. We made sure each of the online workout programs we selected has vetted, trained instructors who are knowledgeable, motivational, and inclusive.
• Reviews: We've tested a ton of online workout programs, and also read extensive reviews for each platform, to make sure our picks are reflective of a variety of opinions.

Who are online workout programs good for?

Online workout programs are a great option for anyone who is physically capable of exercising. Live online workout programs allow you to exercise with a group (virtually), while on-demand classes can be streamed from anywhere, anytime.

Plus, you'll even find programs that allow you to interact one-on-one with a personal trainer from your own home. Truly, there's an option for just about everyone .

Certified personal trainer Calyn Brooke says online workout programs are great for a variety of people, including those short on time from commuting, new moms needing flexibility in their schedule, or those who simply prefer working out at home—including people with "a little gym-timidation."

That said, if you thrive on the energy of physically being in a studio, an online workout program might not be the best option for you. Additionally, while many programs require minimal to no equipment, if cycling is what gets you out of bed in the morning, and you don't have an exercise bike at home, you might prefer going to a studio instead.

Most of these online workout programs have multiple types of workouts, a variety of instructors, and a mix of live and on-demand classes. Again, everyone can benefit from regular exercise, so the only question is: Which online workout program is best for you?

What is the best free online workout program?

Every option we've included offers a free trial, but Nike Training Club is the only completely free online workout program on this list. It's a great choice for someone who wants a variety of workouts without a monthly cost or commitment.

Are online workout programs as effective as in real life?

"They absolutely can be," says Brooke. "If you are consistent and put in the effort, I don't see the difference between online or going to a physical gym."

Which online workout program has the best results?

The workout program with the best results is the program that you’ll stick with. Consistency is key when it comes to seeing progress, so choose a workout program that you enjoy enough to keep coming back to it. "We get so caught up in finding the perfect program—but it comes down to consistency," Brooke agrees.

The takeaway

The world of online fitness is vast, with new platforms popping up every day it seems. One thing is for sure: Online workout programs have made working out more approachable, affordable, and accessible.

Each of these programs can be done from the comfort of your own home—and many of them require no equipment at all.

Whether you're a newbie or a seasoned athlete, you'll find an online workout program to benefit your body and your mind.

If you do want to step things up, consider investing in at-home gym equipment such as a set of adjustable dumbbells .

Just make sure you're wearing the right gym shoes , too!

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6172294/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385214/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3674785/

Enjoy some of our favorite clips from classes

What Is Meditation?

Mindfulness/Spirituality | Light Watkins

Box Breathing

Mindfulness/Spirituality | Gwen Dittmar

What Breathwork Can Address

The 8 limbs of yoga - what is asana.

Yoga | Caley Alyssa

Two Standing Postures to Open Up Tight Hips

How plants can optimize athletic performance.

Nutrition | Rich Roll

What to Eat Before a Workout

How ayurveda helps us navigate modern life.

Nutrition | Sahara Rose

Messages About Love & Relationships

Love & Relationships | Esther Perel

Love Languages

More on this topic.

The No. 1 Way To Make Your Next Massage Session Even More Effective

Jamey Powell

I'm A Marathon Runner With Bunions & These Are The Only Sneakers I Trust

Carleigh Ferrante

I Held So Much Tension In My Neck & Shoulders Until I Found This Solution

I Wear The Same Sneakers Every Day & They're Perfect For Wide Feet

Braelyn Wood

Low-Back Pain? Research Says This Is Your Best Bet For Movement

Hannah Frye

My Favorite Walking Sneakers Just Restocked & I'm Getting A Second Pair ASAP

Popular Stories

• Weight Management
• Nutrition Facts
• Nutrition Basics
• Meal Delivery Services
• Fitness Gear
• Apparel & Accessories
• Recipe Nutrition Calculator
• Weight Loss Calorie Goal
• BMI Calculator
• Body Fat Percentage Calculator
• Calories Burned by Activity
• Daily Calories Burned
• Pace Calculator
• Editorial Process
• Meet Our Review Board

19 Effective Cardio Exercises for a Gym-Free Workout

Use these moves to add intensity to a home cardio or circuit workout

Heather Black, CPT is a NASM-certified personal trainer and owner of Heather Black Fitness & Nutrition where she offers remote and in-person training and nutrition coaching.

If you are hoping to add variety and challenge to your home workout routine, the cardio exercises in this article are an efficient way to boost the intensity of your workouts. Powerful, explosive movements are a fantastic choice when using bodyweight to get a great cardio workout.

The following movements can be done at your own pace, depending on your fitness level and your training goals. They don't make up a single workout; instead, add a few of these exercises to the end of your regular cardio workout, or incorporate them into a circuit training workout to add intensity and mix things up. Here are some exercises to consider.

Cardio Exercises You Can Do at Home

• Froggy jumps
• Mountain climbers
• Squat jumps
• Jumping jacks to a step
• Toe taps with jumps
• Side to side jumping lunges
• Prisoner squat jumps
• Plyo lunges
• Jogging in place
• Jogging with high knees
• Jump kick lunge
• Speed skaters
• Modified mountain climbers
• Lunge jumps
• Speed skaters with weights
• Jumping jacks with resistance band lat pulls

Froggy Jumps

 Verywell / Ben Goldstein

Froggy jumps are a high-intensity move and a great way to get your heart rate up in a short time. This advanced exercise will build lower body power and cardio endurance while helping you burn more calories.

• Place your feet about hip-width apart, and squat low enough that you can put your hands on the floor in front of you.
• Explode and jump up, using your glutes, quads, and hamstrings to generate power.
• Tap your heels together as you jump and take the hands behind your head or up in the air.
• Land with bent knees to protect the joints and go back into your squat to prepare for the next jump.
• Repeat 10 to 20 froggy jumps. Rest and repeat if desired.

If your knees bother you, don't squat all the way down. Or skip the squat and just stand quickly at the top of the exercise, instead of jumping.

Verywell / Ben Goldstein

Burpees are an exercise some of us may remember vividly from high school gym​ class. This tough exercise is so memorable because it works the entire body and gets the heart rate up in a very short period of time.

The move is simple but very challenging for the heart, lungs, and muscles. Add it to your regular cardio workouts to boost intensity and to work on your power , agility , and endurance .

• Stand with feet about hip-width apart and squat to the floor, placing your hands on the floor in front of you.
• Jump explosively with your feet out behind you so that you're in a push-up position , on your hands and toes with your body in a straight line.
• Do a push-up on your toes or knees (this is optional and adds quite a bit of intensity).
• Jump the feet back to start immediately, stand up, and repeat for 10 to 15 reps or 30 to 60 seconds.

Mountain Climbers

Mountain climbers are an advanced, high intensity exercise that will get your heart rate up and add intensity to your workouts. This move will build leg endurance and help you work on agility as well, making it a great overall exercise.

If you've never tried this move, take your time and ease into it with slow reps. If you feel discomfort or pain, avoid this exercise. You'll need lots of core strength for this move, as well as upper body endurance.

• Begin in a push-up position on your hands and toes, back flat, and abs engaged.
• Bring your right knee in towards the chest, resting the foot on the floor.
• Jump up and switch feet in the air, bringing the left foot in and the right foot back.
• Continue alternating the feet as fast as you safely can for 30 to 60 seconds.

To modify this exercise, rest your hands on a step, platform, or BOSU Balance Trainer (dome side down). Another alternative is to run your knees in and out instead of touching the toes to the floor and switching feet in the air.

Squat Jumps

Squat jumps are a great way to add intensity to your workouts and really raise the heart rate. Add them at the end of your regular cardio workout for an added boost or do them a few times during your workout whenever you want to add intensity or mix things up.

This is an advanced exercise that is high impact , so protect your joints by landing with soft knees. If the impact is too much, do the move without jumping. If you've never tried this move, take your time and ease into it with small jumps. If you feel discomfort or pain, avoid this exercise.

• Begin with feet about hip-distance apart and engage the core.
• Squat as low as possible, touching the floor with your fingertips if you can. Make sure you send the hips back to avoid putting too much pressure on the knees.
• Jump up as high as you can, sweeping your arms overhead.
• Land with soft knees back into your squat and repeat for 30 to 60 seconds.

Jumping Jacks to a Step

Jumping jacks are great, but adding a step is a great way to add intensity and spice things up . This move is high impact, so protect your joints by landing with soft knees .

You may want to start with the step at its lowest position if you're trying it for the first time. If you feel discomfort or pain, avoid this exercise.

• Stand facing a step or platform and jump up onto it with both feet.
• Jump back down to the floor, or step down to the floor if jumping feels unsafe or uncomfortable.
• Perform a jumping jack on the floor and, after you jump the feet back together, jump back onto the step.
• Continue alternating a jump on the step and a jumping jack for 30 to 60 seconds.

To modify, do jumping jacks on the floor or use a lower step. You can also jump in a staggered stance, with one foot hitting the step just before the other one, which makes the move less intense.

Toe Taps With Jumps

Toe taps are great for adding intensity and improving agility. If you've never tried this move, take your time and ease into it with slow taps without the jump. If you feel discomfort or pain, avoid this exercise.

Keep in mind that you can do this without a step or you can tap to any sturdy object like a BOSU or the lowest step on a staircase.

• Stand facing a step or platform.
• Touch the right toe to the step, jump up and switch the feet in mid-air, touching the left toe to the step.
• Continue alternating toe taps as quickly and safely as you can for 30 to 60 seconds.

Side to Side Jumping Lunges

If you want a great whole body exercise that gets your heart rate up, side to side lunges will do the trick. You can do this move with a jump to add more intensity, but doing it without the jump will also work.

Engage your abs to protect your back and, if you feel any back pain, avoid touching the floor. If you've never tried this move, take your time and ease into it with slow reps. If you feel discomfort or pain, avoid this exercise.

• Take your right leg out to the side as you bend your left knee, turning your body to the left in a runner's lunge. Touch your right fingers to the floor, if you can.
• Jump up quickly to shift your feet in the air and lunge to the right side, touching your left hand to the floor.
• Continue alternating sides for 30 to 60 seconds.

Prisoner Squat Jumps

Though similar to squat jumps, prisoner squat jumps focus more attention on the core. By placing your hands behind your head and leaning your torso forward, you engage the abs and the back, which challenges the core.

This is an advanced exercise that is high impact, so protect your joints by landing with soft knees. If the impact is too much, do the move without jumping. If you've never tried this move, take your time and ease into it with small jumps. If you feel discomfort or pain, avoid this exercise.

• Begin with your feet wide and your hands behind your head.
• Squat as low as you can, taking your torso slightly forward without rounding the back.
• Jump up as high as you can, keeping your hands behind the head.
• Land with soft knees and repeat for 30 to 60 seconds.

A simple way to increase intensity and add challenge to your workouts is to incorporate long jumps. With long jumps, you simply jump forward as far as you can, landing with both feet. You'll feel your core working hard on this exercise, as well as your heart.

To keep this move safe, land with soft knees. If you need to modify, try a staggered landing (one foot lands a bit before the other one). As always, skip this move if you feel pain or discomfort. This move can be hard on the knees, so try landing with the weight in your heels and keeping your jumps short at first.

• Stand with your feet together and make sure you have plenty of space in front of you.
• Lower into a squat and jump forward as far as you can in an explosive movement.
• Land with bent knees to protect the joints.
• Jump forward again, continuing for the length of the room, turning around and going the other way.
• Repeat for 30 to 60 seconds.

Plyo jacks, or plyometric jumping jacks, are another option for getting your heart rate up and challenging your body in a whole new way.

Plyo jacks are like very slow jumping jacks. You jump out, just as you would in a jumping jack, but then slow things down and add a deep squat. When you jump your feet back together, you land in another deep squat.

This exercise challenges your hips, glutes, thighs and, of course, your heart rate. Circling the arms adds some intensity to the move as well.

• Begin with feet together and lower into a squat, bringing your arms in front of you.
• Jump your feet out, landing in a squat and circling your arms up and over your head.
• Jump up once again, bringing your feet together and circling your arms back down.

Plyo Lunges

Plyo lunges are another great plyometric move that will help build power and strength in the lower body .

This move is also excellent for burning calories, getting the heart rate up, and working the hips, glutes, and thighs. This high-impact, high-intensity exercise is challenging, so stick with static lunges if this move is too much for you.

• Stand in a split stance, right leg in front and left leg in back.
• Bend your knees and lower into a lunge.
• Jump explosively into the air and switch your legs, landing so that your left leg is in front and the right leg is in back.
• Land with soft joints, lower into a lunge, and repeat, jumping and switching sides.
• Repeat for 1 to 3 sets of 10 to 60 seconds each.

Jogging in Place

Jogging in place is one of the simplest ways to get your heart rate up if you're stuck inside. It doesn't have the same intensity as jogging outside, since there's no forward motion or wind resistance. But using your arms and adding forward motion by jogging around the house or up and down the stairs can help you sweat a little more.

• March in place, lifting your knees and swinging your arms.
• Move into a light jog, keeping your feet close to the ground as you get a feel for the exercise.
• Bring your heels closer to your glutes each time you jog.
• Pump your arms overhead, as you jog faster, or raise your knees.
• Repeat for 30 seconds to as many minutes as you can. You can also do this exercise in a cardio circuit.

Jogging With High Knees

To add intensity to jogging in place, try lifting the knees high as you run. Bring your knees up to the hips if you can and you'll engage your core as well as your quads and hip flexors .

• Lift the knees high each time you jog in place.
• Try lifting the knees to hip level if you can, keeping the core tight to protect the back.
• Increase the challenge by holding your hands at hip level and try to touch your knees to your hands each time you jog. Bring the knees up towards your hands rather than bringing your hands down to the knees.
• Add intensity by pushing your arms overhead.

Front Kick Lunge

This is a great move for getting the heart rate up with no equipment needed. It's low impact , but that doesn't mean it's low intensity. Adding a low lunge at the end while touching the floor will engage the glutes and thighs and help raise the heart rate.

• Stand with feet about hip-width apart and bring your right knee up.
• Extend your right leg out into a front kick, but avoid locking or hyperextending the knee.
• Bring your leg back and immediately take it behind you into a straight-leg reverse lunge, keeping your balance on the left leg.
• Lunge as low as you can, touching the floor with your fingertips.
• Stand up, bring your right leg forward again, and kick.
• Repeat the kick and low lunge sequence for one minute and repeat the sequence on the other side for one minute.

Speed Skaters

Speed skaters are great for getting the heart rate up and for working the body with lateral movement, something we often don't spend much time doing. 

This move is not only great for the heart, it targets the outer thighs as well. This is a great complement to exercises that have you going forward and back, such as long jumps. 

• Start with the feet together and jump to the right, as far as you can.
• Land on your right foot and cross your left foot behind you for a balance challenge.
• Jump to the left, again taking a very wide step, and land on the left foot.
• Continue going from one side to the other, trying to keep the movement low and wide rather than jumping up in the air.

Modified Mountain Climbers

Mountain climbers are great for both cardio and core strength but what if you're not ready for that level? One way to modify them is to elevate the upper body, taking some of the weight off your arms and placing it on the lower body, which is stronger. 

• Stand facing a raised platform of some kind: a weight bench, a step (as shown), a chair, or even a railing. 
• Place your hands on the platform just wider than the shoulders and walk the feet out so that your back is straight, similar to a push-up position.
• Bring the right knee in toward the platform while keeping the rest of the body in place.
• Take the right leg back and switch sides, bringing the left knee towards the platform.
• Continue alternating knees, speeding up if you can.
• Complete 1 to 3 sets, going for 30 to 60 seconds each time.

As you build upper body and core strength, try this move with the hands on the floor.

Lunge Jumps

This move will build lots of power and strength in the lower body while increasing heart rate and intensity. The key is to land softly. Try to absorb the impact with your muscles rather than your joints.

Lunge jumps are different from plyo lunges in that you don't switch the feet in the air, but stay on the same leg.

• Begin in a staggered stance, right foot forward and left foot back.
• Bend your knees into a lunge, going as low as you can.
• Spring up into the air as high as you can, keeping your hands on your hips or taking them up in the air for more intensity.
• Land softly on the balls of your feet and lower back into your lunge.
• Complete 8 to 16 reps before switching sides.

Speed Skaters With Weights

Speed skaters are great for getting the heart rate up, but adding some light weights can increase intensity and put more emphasis on the glutes. 

Because you're moving quickly, you don't need heavy weights here. That can cause strain and injury. The idea is to add a little intensity with light weights so you get a little extra calorie burn . 

• Start with the feet together and hold light weights in both hands.
• Take a wide lateral jump to the right while crossing the left foot behind you and bringing the left weight towards the floor.
• Keep your abs braced to protect the back.
• Push off the right foot and jump to the other side, taking the right weight toward the floor.
• Continue going from one side to the other for 1 to 3 sets, working for 30 to 60 seconds at a time.

Jumping Jacks With Resistance Band Lat Pulls

Jumping jacks are often a staple of any home cardio routine. Adding a resistance band is a great way to add more intensity and engage the upper body, which helps burn more calories. As you pull the band down, you engage the back, making this a multi-purpose exercise.

• Hold a resistance band in both hands straight up overhead. Make sure your hands are close enough to get tension on the band when you pull it down, but not too tight.
• Jump the feet out in a jumping jack and, at the same time, open the band, pulling the elbows down to either side of the body.
• Focus on squeezing the back as you bring your arms down.
• Jump the feet back together as you take the arms back overhead and repeat for 60 seconds.
• Try not to use momentum to pull the resistance band down. Also, take care not to let the resistance band jerk your arms back overhead, as that could cause shoulder injury.

We've tried, tested, and reviewed the best resistance bands . If you're in the market for resistance bands, explore which option may be best for you.

A Word From Verywell

Creating a challenging and intense cardio workout with no equipment at home can be done with a variety of explosive movements. These movements are tough, so choose a few to do each time and only perform them at the speed and intensity that works for your fitness level. Seek the advice of a personal trainer if you are unsure about the form for any of these movements.

Boutcher SH. High-intensity intermittent exercise and fat loss .  J Obes . 2011;2011:868305. doi:10.1155/2011/868305

Hartmann H, Wirth K, Klusemann M. Analysis of the load on the knee joint and vertebral column with changes in squatting depth and weight load .  Sports Med . 2013;43(10):993-1008. doi:10.1007/s40279-013-0073-6

Podstawski R, Markowski P, Clark CCT, et al. International standards for the 3-minute burpee test: High-intensity motor performance .  J Hum Kinet . 2019;69:137-147. doi:10.2478/hukin-2019-0021

Machado AF, Evangelista AL, Miranda JMQ, et al. Description of training loads using whole-body exercise during high-intensity interval training .  Clinics (Sao Paulo) . 2018;73:e516. doi:10.6061/clinics/2018/e516

Rossetti ML, Munford SN, Snyder BW, Davis SE, Moir GL. The effects of multiple sets of squats and jump squats on mechanical variables .  J Strength Cond Res . 2020;34(4):1017-1023. doi:10.1519/JSC.0000000000002009

Dai B, Garrett WE, Gross MT, Padua DA, Queen RM, Yu B. The effects of 2 landing techniques on knee kinematics, kinetics, and performance during stop-jump and side-cutting tasks . Am J Sports Med. 2015;43(2):466-74. doi: 10.1177/0363546514555322

Mathis E. Top 5 agility drills for soccer players . National Federation of Professional Trainers.

Zemková E, Zapletalová L. Back problems: pros and cons of core strengthening exercises as a part of athlete training .  Int J Environ Res Public Health . 2021;18(10):5400. doi:10.3390/ijerph18105400

Okubo Y, Kaneoka K, Shiina I, Tatsumura M, Miyakawa S. Abdominal muscle activity during a standing long jump .  J Orthop Sports Phys Ther . 2013;43(8):577-582. doi:10.2519/jospt.2013.4420

Davies G, Riemann BL, Manske R. Current concepts of plyometric exercise .  Int J Sports Phys Ther . 2015;10(6):760-786.

Seo K, Cho M. The effects of place running exercises on the pulmonary function of normal adults .  J Phys Ther Sci . 2017;29(9):1490-1493. doi:10.1589/jpts.29.1490

Marchetti PH, Guiselini MA, da Silva JJ, Tucker R, Behm DG, Brown LE. Balance and lower limb muscle activation between in-line and traditional lunge exercises .  J Hum Kinet . 2018;62:15-22. doi:10.1515/hukin-2017-0174

Bergquist R, Iversen VM, Mork PJ, Fimland MS. Muscle activity in upper-body single-joint resistance exercises with elastic resistance bands vs. Free weights .  J Hum Kinet . 2018;61:5-13. doi:10.1515/hukin-2017-0137

By Paige Waehner, CPT Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer," and co-author of "The Buzz on Exercise & Fitness."

• Skip to primary navigation
• Skip to main content
• Skip to primary sidebar

The Online Home for Strength Sports

The Best Cardio Workouts at Home to Boost Your Fitness Without a Treadmill

Get creative. no gym required..

• Best Exercises
• How to Program

Cardiovascular exercise will generally work your entire body. But it’s also going to emphasize an oft-overlooked and incredibly important muscle: your heart. Let’s face it — if you’re a heavy lifter, cardio may not be your favorite thing to do. Your schedule or patience level may only give you less than a half hour for cardio, with no time for traveling. Enter cardio workouts at home. 

Cardio doesn’t need to mean running endlessly on the treadmill if that’s not your style. You can find a physical activity you enjoy and get moving from anywhere in a quick efficient session. Cardio workouts don’t have to be one note, either. You can structure them differently to help you train for heart health, endurance, or boosting your energy output for body composition goals. 

Here are the 10 best cardio exercises you can do at home with just your body weight. You’ll learn how to incorporate them into customized cardio workouts tailored to your body, fitness level, preference, and goals. Jump in (perhaps literally), get your heart rate up, and get sweaty.

Best Cardio Exercises at Home

Plank walkout, mountain climber, climbing stairs, dance cardio.

Squats aren’t just for leg day. The air squat is simply a bodyweight squat that you can do from anywhere with no equipment. You don’t need to do hundreds of fast air squats for an effective cardio workout. No matter your rep count, air squats provide a stellar low-impact cardio option since your feet are staying planted the whole time.

[Read More: The Best Foods for Energy Before, During, and After Your Workouts ]

Instead of adding more and more reps, you can play with increasing your range of motion, slowing them down with tempo training, or adding a hold at the bottom for pause squats . For advanced athletes, you can swap out air squats for squat jumps .

Air squats are a functional compound movement that work multiple muscle groups at the same time. Using multiple muscle groups raises your heart rate and increases your calorie burn without needing to put excess stress on your feet or spine. 

If you normally squat heavy at the gym, incorporating bodyweight squats into your cardio routine can be a great opportunity to hone in on your form and mobility. 

How to Do It

• Stand upright with your feet hip-width apart.
• Inhale to sit slightly back and down into your squat. Keep your chest up. Hold the bottom of your squat position for a moment.
• Exhale and push your feet into the floor to stand back up. Tuck your hips and squeeze your glutes.
• Repeat for your desired number of reps or amount of time.

Coach’s Tip : Keep your abs engaged to keep your torso and chest slightly up as you sit into your squat. 

Sets and Reps : Try three sets of 15 air squats. If you’re doing squat jumps, try three sets of eight to ten.

The step-up is a unilateral compound movement that will build balance and stability as part of your cardio workout. You can progress the step-up by increasing your height, adding light dumbbells , or incorporating a knee raise with your opposite foot after you take your step.

If you don’t have something sturdy at home to use as a step, you can modify the step-up by just taking a step forward with your right foot, lifting your left knee toward your chest, and alternating sides. You can substitute lunges for step-ups if you are comfortable with your form.

Step-ups are unilateral and allow you to work one leg at a time by targeting your quads, hamstrings, and glutes. Although cardio exercise aims to work your heart, incorporating strengthening bodyweight exercises like step-ups will give you some benefits of strength training as well. You may not necessarily build muscle , but you can increase your strength and stability while you get your heart rate up.

• Stand upright behind your step. 
• Step your right foot up onto your step. Step your left foot up to meet it. 
• Step your right foot back down onto the floor. Step your left foot back down next to it.
• Continue for your desired number of reps. Repeat on your other side.

Coach’s Tip : Emphasize pressing into your heel and stay upright when you step to target your glutes or lean slightly forward for more of a quads focus.

Sets and Reps : Perform three sets of 10 step-ups on each leg. 

The skater is a lateral cardio exercise that works your single-leg strength and stability. You’ll build agility and coordination while getting your heart rate up and moving from side to side. While they are traditionally performed with lateral leaps, you can slow them down and step instead of leap if you want something more low-impact. 

You can also perform lateral lunges as an alternative to skaters. They will be more controlled and place more emphasis on your quads and glutes. Since lunges work multiple muscle groups, you’ll still be getting your heart rate up as part of your cardio workout routine. 

Skaters work your entire lower body and challenge your balance. Performing lateral movements in the frontal plane of motion (side-to-side) helps improve movement quality in your day-to-day life. You may need to step sideways in your everyday life, and training that pattern with control and your muscles engaged may help you out.

• Stand upright with your feet shoulder-width apart. 
• Lift your left leg off the ground and leap laterally to the left. Land lightly on your left foot. Let your right leg swing behind you as you bend your right knee.
• Leap laterally to your right side, landing on your right foot. Swing your left leg behind you, bending at your knee.
• Swing your arms along in the opposite direction of your jump as you leap from side to side. Keep your core engaged and chest up throughout the movement.

Coach’s Tip : Focus on landing lightly on your full foot with your knee tracking out and your legs and glutes engaged. Start slowly until you can control your landing.

Sets and Reps : Perform three sets of ten on each side.

High knees are a continuous movement that you can perform in place. While jogging in place is also an option, doing it as a standing march is a lower-impact alternative that will still get your heart rate up while working your legs, hips, and glutes. You’ll also get a core workout while performing high knees as you contract your abs to stabilize your spine and flex your hips.

[Read More: 5 At-Home Workouts for Strength, Muscle Growth, Power, and More ]

You can adjust your speed and intensity to your fitness level. If you’re comfortable with more impact, you can jog in place instead and focus on getting your knees up to hip level or higher with each step. 

High knees will build your leg strength and stability as you alternate sides and continue rhythmically to get your cardiovascular benefits. For anyone who would benefit from doing exercises from a chair, high knees can also work from a seated position.

• Stand upright with your feet shoulder-width apart.
• Inhale to brace your core. Exhale and bring your right knee up to hip height or higher.
• Lower your right foot back down to the starting position as you inhale. Exhale to lift your left knee to hip height or higher.
• Repeat alternating sides for your desired amount of time. Speed it up into a jog if you are comfortable with more of a jumping movement.

Coach’s Tip : Feel your hip flexors contract and squeeze them as you lift each knee to get some extra strength benefits.

Sets and Reps : Perform high knees for three sets of 30 to 60 seconds. 

It’s not a bodyweight-only exercise, but getting a jump rope for your home can be inexpensive and won’t take up too much space. Jumping rope is high-intensity cardio and will put a lot of impact on your joints. If you’re good with that, continually jumping over the rope will build your coordination and endurance in a big way.

If you have a really small space and are concerned about hitting something nearby with your jump rope, jumping jacks are a great alternative. They are rhythmic and you’ll be working your entire body, similarly to jumping rope. 

Jumping rope is a full-body cardio exercise . You’ll easily get your heart rate up after just a short time. As you swing your rope, you’ll be working your shoulder mobility. You’ll also be building skill and agility with your feet, which can carry over to other sports and exercises. 

• Grab your jump rope. Stand tall and hold one handle in each hand with your arms by your sides.
• Swing your jump rope over your head, moving from your wrists rather than your shoulders or elbows. Jump over it with both feet when it gets to the floor.
• Add small hops in between swings or skip over it with one foot at a time.
• Continue jumping rope for your desired amount of time.

Coach’s Tip : Change the direction of the rope by swinging it back to challenge your coordination. Try double-unders if you want an extra intense obstacle.

Sets and Reps : Jump rope for 45 to 60 seconds as part of a circuit.

The ever-dreaded burpees have made it to the list. Athletes have a love-hate relationship with them for a reason. They’ll take you from the floor to standing and back down again, cycling through squats, push-ups , and jumps along the way. But you don’t need to fear burpees if you’re not ready for them — they can be easily modified and scaled back for beginners. 

For a modified burpee, squat down, get your hands on the floor, and carefully step back into your push-up position instead of jumping back. From there, drop your knees to perform your push-up with your knees down. Or skip the push-up entirely and step your feet right back up to the top. 

Simply stand up from your squat with tension and eliminate the jump if you’re not currently performing jumps. You’ll still get your heart rate up and work your upper body, lower body, and your core.

Burpees combine multiple compound movements into one quick exercise that will majorly elevate your heart rate and tax your muscles. You’re moving quickly and you’ll still get some strength benefits from working your squats, push-ups, and jumps. 

Jumping back from your squat to your push-up helps you build control and prepare for advanced calisthenics training .

• Stand tall with your feet hip-width apart. Squat down and place your hands on the floor.
• Jump your feet back and land at the top of your push-up position. 
• Perform your push-up and then jump your feet back up to your hands.
• Jump up from your squat position and land standing tall. Repeat.

Coach’s Tip : Engage your abs throughout your burpees and perform the explosive movements with control.

Sets and Reps : Try three sets of eight to 10 burpees.

The plank walkout, also known as the inchworm or hand walkout, is a full-body cardio exercise that tests and builds your core strength and stability at the same time. You’ll be working multiple muscle groups and walking on your hands, which challenges your wrists and shoulder stability. Plank walkouts can build your hamstring flexibility but can also be modified for super tight hamstrings.

[Read More: The 15 Best Home Gyms ]

If reaching for the floor with straight legs is too much, you can bend your knees. You can keep your knees bent as you walk your hands out to your plank and back to your feet. Over time, you may be able to straighten your legs a bit more. 

To increase difficulty you can add a push-up when you reach the plank position. Otherwise, you can skip the push-up or perform it with your knees down.

The plank walkout builds endurance, flexibility, and total body control in addition to giving you a cardiovascular workout. It’s also an opportunity to practice engaging your core as you move through an exercise, rather than just isolating your abs in sit-ups. Although you’re working your whole body, there’s no jumping and little impact, making it more of a moderate-intensity choice. 

• Stand tall with your feet hip-width apart. Reach your arms overhead by your ears.
• Keep your legs straight or bend your knees as needed to reach your hands to the floor.
• Walk your hands forward until you’re in a straight-arm plank position with your shoulders stacked over your wrists. Hold your plank for a moment or add a push-up here if desired. 
• Walk your hands back to your feet keeping your legs straight or bending your knees as needed. Stand tall and reach your arms overhead. Repeat.

Coach’s Tip : Keep your abs engaged to maintain a neutral spine and a strong plank to protect your lower back. 

Sets and Reps : Perform three sets of eight to 10 walkouts.

Mountain climbers are a cardio exercise that will majorly work your upper body, core, and legs. It’s performed from a plank position, so you’re getting the benefits of upper body strength and stability as you work your abs and bring your knees in and out. It can be slowed down or sped up depending on your fitness level.

If you’re new to mountain climbers, start slowly and with control and they’ll still elevate your heart rate. To increase the difficulty, quickly run your knees in towards your chest as you jump them back to plank position. Mountain climbers are a great choice for high-intensity interval training because you can increase your speed without too much added impact. 

Mountain climbers are a core exercise in addition to being a great part of a total body cardio workout. You’ll also build shoulder and wrist stability by keeping your upper body still as you climb your legs. Your abs will be working to assist in bringing your knees in as well as resisting rotation or lateral flexion through your spine.

• Start at the top of your push-up position in a straight-arm plank with your shoulders stacked over your wrists. 
• Squeeze your abs to stabilize your spine and keep your body straight.
• Drive your left knee towards your chest as your right foot stays on the ground. Extend your left leg back and repeat with your right knee. 
• Continue alternating knees and adjust your speed to your fitness level. 

Coach’s Tip : Try to keep your spine straight and still as you perform your mountain climbers. If you’re not able to hold your body still, try slowing down the movement until you can. If you need more room between your stomach and chest and the ground, brace your hands on an inclined surface like a weight bench , plyometric box , or wall.

Sets and Reps : Do three sets of 30 to 45 seconds of mountain climbers.

Performing steady-state cardio at home without a machine may seem tricky, but it is possible. If you have access to stairs in your home or building, you can continually climb up and down them for a set amount of time and it will mimic using a stair climber machine at the gym. Climbing stairs works your entire lower body and you can emphasize your glutes by stepping into your heels. You’ll also work your core to keep your body upright and protect your spine.

[Read More: The Best Online Workout Programs For Coaching, Cardio, Value, And More ]

If you don’t have access to stairs, high knees in place can be an alternative. It may get tedious trying to perform 30 minutes of high knees, so you can try mixing in some butt kicks to switch it up.

Climbing stairs is a functional exercise . Many people encounter stairs in their everyday life. Practicing climbing stairs as your cardio will strengthen your legs and glutes for everyday movement while you work your cardiovascular system. It can be a taxing exercise and will raise your heart rate and keep it up throughout your cardio workout helping you to build endurance. 

• Stand upright at the bottom of your stairs. 
• Step your right foot onto the first step. Emphasize pressing into your heel to feel your glutes. 
• Step your left foot up to meet your right. Continue to the top of your stairs.
• Walk back down your stairs with control. Keep your muscles engaged as you descend. Repeat going up and down for your desired amount of time.

Coach’s Tip : Push through your heels as you step onto your stairs and engage your abs to keep your spine straight and body upright.

Sets and Reps : Walk up and down your stairs for 30 minutes for a full steady-state cardio session. Alternatively, try three sets of 30 seconds of stair climbing as part of a circuit.

If you like to dance, why not dance for your cardio? You can follow a free YouTube video with choreographed moves, or put on music that you like and continually move your body along rhythmically. While it may not come to mind as a traditional workout, as long as you keep moving, you will get your heart rate up and sustain it.

If your main goal is fitness, try to engage your core and be mindful of your joints and movements as you move a bit more freely. 

Doing something you enjoy makes you more likely to stick with it consistently over time. Dancing to a beat with your heart pumping may be more your jam than burpees. Maybe you’ll look forward to your mid-day at-home cardio workout instead of dreading it.

• Start with a warm-up to prepare your joints and muscles.
• Follow along with an instructor on a YouTube video.
• Dance to your own music, rhythm, and steps instead if you prefer. 
• Finish with a cool-down.

Coach’s Tip : Keep your abs engaged and be mindful of how you land on your feet if you’re jumping or leaping. 

Sets and Reps : Perform your dance cardio for 30 minutes for a steady-state cardio session. 

How to Program Cardio Workouts at Home

Now that you know the best cardio exercises to choose from, let’s put them together into the best at-home cardio workouts. Here are all the puzzle pieces you need to build your cardio routine at home.

What Is Cardio?

When you hear about doing cardio, you’re likely hearing about aerobic exercise. Aerobic exercise is defined by the American College of Sports Medicine (ACSM) as exercise that can be performed continually and rhythmically utilizing large muscle groups. ( 1 ) Traditional strength training is an anaerobic exercise that is characterized by high intensity and short duration.

Aerobic exercise doesn’t always have to be high-intensity, though it can be. It just needs to be a physical activity performed continually that raises your heart rate and increases your breathing to pump more oxygen and blood throughout your body.

Choose Your Fitness Goal

Deciding why you’re doing cardio can help you design your program.

The Centers for Disease Control (CDC) recommends adults complete 150 minutes of moderate-intensity physical activity per week. ( 2 ) The CDC also recommends two days of muscle-strengthening activity. 

If you are training for general health and fitness, you can split up your 150 minutes however you’d like to. Set aside a minimum of two days for resistance training for 45 minutes each. That leaves you 60 minutes of cardio, and you can split that up into two days for 30 minutes per day.

When you’re training for an endurance sport like cycling, running, or swimming, you may want to exceed the general recommendation of 150 minutes per week. You’re likely already engaging in your sport itself and cross-training to keep your muscles strong. You may want to add aerobic cardio for a longer duration and lower intensity to prevent overtraining and just work your cardiovascular system. 

If your goal is weight loss, you want to be sure that you are doing resistance training to preserve your lean muscle mass as you lose body fat. Adding cardio to your weight loss program can help you burn a few more calories and strengthen your cardiovascular system. Try a mix of one longer low-intensity, steady-state cardio session and one 30-minute session of moderate to higher-intensity cardio per week.

• For Heart Health : Complete two 30-minute moderate-intensity cardio sessions per week.
• For Endurance : Complete two 45-minute sessions of low to moderate-intensity steady-state cardio per week.
• For Losing Body Fat : Complete one 30 to 45-minute low to moderate-intensity steady-state cardio session and one 30-minute moderate to high-intensity cardio session. 

Choose Your Style

Now that you know what type of cardio you should do for your goals, what should you do to fill your 30 to 45 minutes?

The National Academy of Sports Medicine (NASM) defines steady-state cardio as low to moderate-intensity cardiovascular exercise that can be sustained for a longer period with your heart rate staying at 45 to 65 percent of your maximum heart rate. ( 3 ) 

[Read More: The 16 Best Pre-Workout Supplements ]

Examples of steady-state cardio exercises you can do at home would be walking or marching in place with high knees or climbing stairs. Since you are doing something for a longer time without resting, choosing something low-intensity works here to sustain your target heart rate.

Another way of designing a cardio workout at home is putting together bouts of high-intensity exercise with short rest periods to reach your desired length of session. High-intensity interval training (HIIT) is popular because it raises your heart rate quickly and can save time. At-home cardio exercises are great to put into a HIIT workout . 

You can further design your HIIT sessions by doing bodyweight circuits to work your muscles at the same time. You can also make use of other ways of quickly increasing your volume like an EMOM (every minute on the minute) or AMRAP (as many reps as possible). 

• Choose your intensity level : low, moderate, or high.
• Steady-State : Walking in place, high knees, climbing stairs.
• HIIT : Bouts of high-intensity exercise followed by short rest periods .
• Bodyweight Circuits : Combine bodyweight movements like air squats, step-ups, skaters, burpees, and mountain climbers. Complete one after the other with minimal rest between rounds.
• EMOM : Complete a certain amount of reps at the top of every minute, on the minute, for your desired number of minutes.
• AMRAP : Complete as many reps as possible in a set amount of time.

Choose Your Exercises

How should you choose your exercises for your cardio workouts?

Be mindful of your joints and experience when choosing your intensity level. If you need something more low-impact at home, avoid any jumping movements. If purchasing a machine is an option for you, ellipticals and rowers are some of the most joint-friendly machines for steady-state low-impact cardio. 

Include a warm-up and a cool-down before and after every cardio workout. It can be a quick few minutes to get your blood flowing and joints and muscles prepared. A proper warm-up with dynamic movements can help prevent injury and improve your exercise quality. A nice cool-down with some static stretches and slower dynamic movements gives your body a chance to return to rest before moving on with your day.

[Read More: The 8 Best Tasting Protein Powders ]

For circuits, consider choosing exercises that work your upper body, lower body, and core. Since there aren’t any purely upper-body exercises on this list, choosing a full-body movement like burpees or a plank walkout is a way of incorporating your entire body. 

In HIIT or circuits, try to strike a balance between bilateral (two feet on the ground) and unilateral (one foot on the ground) movements. If you’re doing air squats, throw in some step-ups or skaters as well so you can strengthen each leg at a time.

• Be mindful of your fitness level and joint health.
• Include a warm-up and cool-down.
• Create circuits that work your upper body, lower body, and core for full-body workouts.
• Balance bilateral and unilateral exercises .

Choose Your Volume

Now that you know when and how to create cardio workouts at home, here are some sample ideas for how to design a 30-minute session.

• For Heart Health : Walk in place, climb stairs, or dance for 30 minutes.
• For Endurance : Perform two to three full-body HIIT workouts of two to three exercises. Incorporate exercises like high knees, jumping rope, and burpees for time instead of reps.
• For Losing Body Fat : Try two full-body circuits of three to four exercises. Perform three sets of 12 to 15 reps of each exercise. 

Get Your Heart Rate Up At Home

The best cardio exercises to do at home are bodyweight movements that engage multiple muscle groups and get your heart rate up. They can be pieced together into different types of workouts depending on your goal. Play around with your format depending on whether you’re doing cardio for your general cardiovascular health, training for an endurance sport, or boosting your energy output as you lose body fat.

Remember that finding a physical activity you enjoy makes you more likely to stick with your program. So put some music on, get your heart pumping, and get back to your day in 30 minutes or less.

Have some lingering questions? Let’s get them answered for you.

How can I do 30 minutes of cardio at home?

If you’re doing steady-state cardio, pick one activity — like climbing stairs — and continue for 30 minutes straight. Alternatively, combine two to three customized circuits or bouts of HIIT to fill your 30 minutes (or less).

What are the best cardio workouts at home?

The best cardio workouts at home combine the 10 best cardio exercises: air squats, step-ups, skaters, high knees, jump rope, burpees, plank walkouts, mountain climbers, climbing stairs, and dance cardio.

These exercises engage multiple muscle groups and provide cardiovascular benefits. The best cardio workout for you includes a combination of these exercises that you enjoy and are suited to your fitness level and goals .

What does “cardio” mean?

Cardio is short for cardiovascular exercise. Cardiovascular exercise is generally considered aerobic exercise that can be performed rhythmically and continually while raising your heart rate and increasing your breathing.

How much cardio should I do a day?

The CDC recommends 150 minutes of physical activity per week and you can spread this out however is best for you. Doing 30 minutes of cardio a day two to three times a week can be beneficial to your health.

However, depending on your personal needs and goals, you may need to do less or more. It’s always best to consult with a qualified health professional to help design a tailored program for you based on your body and experience.

• Patel H, Alkhawam H, Madanieh R, Shah N, Kosmas CE, Vittorio TJ. Aerobic vs anaerobic exercise training effects on the cardiovascular system. World J Cardiol. 2017 Feb 26;9(2):134-138. 
• How much physical activity do adults need?. Centers for Disease Control and Prevention. (2022, June 2). https://www.cdc.gov/physicalactivity/basics/adults/index.htm
• Golden, N. What is Steady-State Cardio? NASM. https://blog.nasm.org/what-is-steady-state-cardio

Featured Image: Prostock-studio / Shutterstock

About Jesse Zucker

Jesse Zucker (they/them) is a National Council on Strength and Fitness (NCSF) Certified Personal Trainer, 200 Hour Certified Yoga Instructor, and Precision Nutrition Certified Coach. Jesse trained at Equinox in NYC and now trains private clients virtually and in the Washington, DC area. Jesse specializes in teaching clients to build body awareness, strength, mobility, and sustainable healthy habits. Jesse is also a freelance writer and an actor with a B.A. in Creative Writing and Film Studies from New York University.

View All Articles

BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

• 866-401-3438

On The Table

A collection of knowledge-based articles to inspire overall wellness.

25 Creative Bodyweight Exercises

No access to a gym confined to a smaller space give these best bodyweight exercises a go anytime and virtually anywhere.

Written by: Christy Zagarella, MS, RDN

Updated: October 29, 2020

No access to a gym? Confined to a smaller space? If you find yourself stuck in this corner but itching for a workout, it is time to get creative.

Implement these best bodyweight exercises anytime and virtually anywhere!

1. Invisible Jump Rope

Jump rope required? No. Imagination encouraged? Absolutely.

Simply hop over an invisible jump rope by gently jumping from the toes, along with mimicking the twist of the wrist much like flicking the rope.

2. Jump Squats

Jump squats help strengthen the lower body while encouraging calorie burn related to the powerful, explosive movements it ignites.

Get to jumpin' by ducking down into regular squat position with feet shoulder-width apart, engaging the core, and jumping explosively. Land as controlled as possible and lower the body back to the squat position for one rep.

3. Tuck Jumps

Continue jumping to fitness with the tuck jump!

Stand comfortably with a slight bend in the knees. Place hands out in front of you, palms facing down, with fingertips together at chest level. Drop to a modest squat and explode upward, in which the knees should attempt to touch the palms. Try to land lightly then jump back up.

4. Yoga Squats

Namaste meets bodyweight exercise with the yoga squat, or better known as malasana in the yogi world.

Stand tall, with toes pointed out, and spread feet shoulder distance, or enough to where the pelvis can be dropped as low as possible. Bend the knees in which the pelvis is significantly dropped and the knees are spread open. Press the elbows into the knees, stretching the hips while keeping a strong core and posture. Hold pose as long as possible.

5. Crab Walk

This bodyweight exercise is sure to prevent from a crabby mood!

Sit with the feet and hands on the ground, then raise the hips and chest to the ceiling. While balancing weight on the palms of the hands and legs, start to walk backwards. Reverse the movement by walking forward and returning to the starting position.

6. Bear Crawl

Break out of that workout hibernation and crawl like a bear!

Simply get down on all fours with the arms straight and hands below the shoulders. Bending the knees at a 90° angle and keeping the back flat, walk forward and backward in unison (right hand and left foot, left hand and right foot) on the hands and toes.

A cardiovascular and leg strengthening exercise without skates needed!

Start in a semi-squat position and leap sideways to land on the right foot. Immediately push off in the opposite direction and land on your left foot. Make sure you perform these continuously and in a swift manner.

8. Inchworm

While the inchworm may not appear as intense as some of the other bodyweight exercises, it works the entire body and pace can be adjusted as preferred.

Standing with the feet hip-width apart and planted, bend from the hips and place hands on the ground in front of you. Start walking the hands forward while keeping the legs straight. Once arrived in a plank, walk the hands back to the feet, stand tall, and stretch the arms to the ceiling. Repeat to keep inching.

Since planks do not demand much active movement, they are extremely effective in targeting core muscles with limited space.

Start by getting into plank form (similar to a push-up) with wrists under the shoulders and feet hip-width apart. The entire body should form a stable, straight line. Activate the core by contracting the ab muscles and assume the position as long as you can.

10. Plank Shoulder Taps

Do not give this bodyweight exercise the cold shoulder, as they are sure to provide that muscle burn!

Start in the plank position then touch left shoulder with right hand. Return to plank position then touch right shoulder with left hand. Continue alternating sides.

11. Plank Jacks

Planks meet jumping jacks for quite the strength-building, heart-revving bodyweight exercise!

Start a plank jack by getting into plank form, with elbows bent rather than stabilizing on your hands. Activate your core by contracting the ab muscles. The entire body should form a stable, straight line. While keeping the upper body tight, jump the feet outward as if you were doing a normal jumping jack. For a modified plank jack, step one foot in and out at a time. Return feet to the starting position, or the common plank, for one rep.

12. Butt Kicks

This stationary exercise will kick your butt… Literally.

Stand with legs shoulder-width apart and arms bent at the sides. Flex left knee and kick left heel to the glutes. Bring left foot down while simultaneously flexing right knee and kicking right heel towards the glutes. Swing arms as if you were running in place.

13. Marching Glute Bridges

March to fitness with this twist on a standard glute bridge .

Lying with the face and chest upward, lift the hips to the ceiling with the feet remaining flat on the floor. While holding the bridge, lift the right knee toward the chest until the hip reaches a 90° angle. Return to the starting position then left the left knee. This is one rep.

14. Mountain Climbers

Climb to your goals with this exercise commonly incorporated into a bodyweight workout!

Assume a pushup position with arms completely straight onto the floor, in which the body should form a straight line from the head to ankles. Tighten the core and hold it that way for the duration of the exercise. Lift one foot off the floor and slowly raise your knee as close to your chest as you can without changing your lower-back posture. Repeat with other leg and alternate back and forth for 30 seconds. Place hands on the floor or on a bench for a modified version.

15. Pushups

While pushups may not be so original, they are one of the most effective bodyweight exercises in the book. Besides, they can be virtually completed anywhere and come in numerous variations for all fitness levels that may be a little more creative!

Start by getting down on all fours, with hands flat on the ground and slightly wider than shoulders. Extend the feet behind you, straighten the legs, and slightly bend at the elbows. While keeping the core tight and back straight, lower yourself to the ground. Pause at the bottom then push yourself back up. Repeat.

16. Flutter Kicks

Fly like a butterfly, kick like a fitness beast! These flutter kicks are excelling for targeting the core.

Lie faceup on your back with navel pulled toward spine. You can slide both hands under the curve of low back for added support. Using your core, lift both feet 3 to 4 inches off the ground and kick feet up and down several inches, keeping core engaged throughout. If you feel any discomfort in your low back, skip this exercise.

17. Donkey Kicks

With a mat or softer surface, get on all fours with the hands flat. Keep the right knee at a 90° angle and lift into the air, keeping the toe pointed to the ceiling and shoulders and knees forming a straight line. Return to the starting position for one rep. Alternate between legs.

18. Donkey Whips

Like the bodyweight exercise above, but with a donkey whip!

Get in starting position of the donkey kick, but as the leg extends behind you, swing it from side to center for set number of reps then repeat with other leg.

19. Bird Dogs

While the bird dog may be challenging, tackling and refining the bodyweight exercise is sure to improve balance, postural muscles in the back, and the shoulder strength.

Start by getting into all fours like the donkey kick. While extending out the right leg, reach out forward with the left arm. Return back to starting position then extend the left leg and right arm.

20. High Kicks

Kick your way to a high and mighty, stronger lower body!

Standing tall with feet shoulder-width apart, kick one leg as high as possible in a swift motion. Return to starting position repeat with other leg, and continue alternating legs.

21. Doorway Rows

This bodyweight exercise is perfect for those devoted to both their work in the office and in the gym!

Grasp the frame of a study doorway with one arm. While holding on, slowly sit back into an upright, seated position. Once resistance is present in the arm, pull the body into the doorframe for one back. Repeat with the same arm then move to the other after a set is completed.

22. Wall Sits

Whether working in the office or while cooking in the kitchen, wall sits can be completed just about anywhere bearing a structured wall. They are excellent at targeting the lower body while being low-impact and not requiring full range of motion.

Lean and slide the back down a cleared wall until the hips and knees reach a 90° angle. Keep the shoulders, upper back, and back of the head flat against the wall while evenly distributing weight throughout both feet. Hold for 20 seconds, or as long as you are able to while sustaining a sturdy position.

23. Windshield Wipers

Clean up your fitness repertoire with one of the best bodyweight exercises to target the core.

Lie on the back, raise the legs to a 90° angle, and spread arms out straight to the side for support. Rotate legs from side-to-side as a "windshield wiper," stopping short of touching the floor. Increase difficulty level by bringing arms closer to the body to reduce added support.

24. Bicycle Crunches

(No bicycle required!)

Start by lying with the back flat on the ground and the shoulders and head slightly lifted. Place hands on the sides of your head and lift and extend right leg from the ground. Lift and bend the left leg so that the knee moves toward the chest, while naturally bringing the right arm to the knee. Lower the left leg to the ground, twist the torso, and repeat motion with the right leg and left elbow. Place the focus on the rotation and contraction of the core.

25. Superman

This exercise is a super way to strengthen both the core and lower back (and maybe gain superpowers in the process)!

Lie face down with arm and legs extended. While keeping the torso still, raise the arms and legs to form a gentle curve then lower back down for one rep.

Example Bodyweight Workout

For the bodyweight workout detailed below, complete exercises 1 through 6 for 30 seconds each and rest for 30 seconds in between. Go through the list of exercises two or three times:

1. Flutter Kicks (30 seconds) Rest (15 seconds)

2. High Knees (30 seconds) Rest (30 seconds)

3. Plank Shoulder Taps (30 seconds) Rest (30 seconds)

4. Skaters (30 seconds) Rest (30 seconds)

5. Butt Kicks (30 seconds) Rest (30 seconds)

6. Windshield Wipers (30 seconds) Rest (30 seconds)

Feel free to shake up your workout routine! Simply select from the list of exercises and complete for a designated time or for a number of sets and reps.

Also have fun experimenting with movements if a new creative exercise comes to mind. The most important is not how you choose to get active, just that you are!

Share this article

You might also like.

More from Fitness

• Couch to 5K
• Half Marathon
• See All ...
• Olympic/International
• IRONMAN 70.3
• Road Cycling
• Century Rides
• Mountain Biking
• Martial Arts
• Winter Sports

ACTIVE Kids

Sports camps, browse all activites, race results, calculators, calculators.

• Running Pace
• Body Fat Percentage
• Body Mass Index (BMI)
• Ideal Weight
• Caloric Needs
• Nutritional Needs
• Basal Metabolic Rate (BMR)
• Kids' Body Mass Index (BMI)

Running Events

• Half Marthon

Running Articles

• Distance Running
• Trail Running
• Mud Running
• Training Plans
• Product Reviews

Triathlon Events

• Super Sprint

Cycling Events

Triathlon articles, cycling articles.

• Cyclo-Cross

Fitness Events

• Strength Training
• Weight Lifting

Fitness Articles

• Weight Loss

Sports Events

Outdoor events.

• Book Campground

Sports Articles

• Water Sports
• Snowshoeing

Nutrition Articles

• Supplements

Health & Injury Articles

• Health & Injury
• Physical Health
• Mental Health
• Injury Prevention

Kids & Family

• Infants (0-1)
• Toddlers (2-4)
• Big Kids (5-8)
• Tweens (9-12)
• Teens (13-18)
• Cheerleading
• Arts & Crafts
• Kids Fitness

ACTIVE Kids Articles

Active works®.

From marketing exposure to actionable data insights, ACTIVE Works® is the race management software for managing & marketing your events.

11 Creative Compound Exercises to Try

This article originally appeared on Greatist.com Hang around a gym long enough, and you'll probably hear talk of compound versus isolation moves. It's pretty self-explanatory: Compound exercises recruit multiple muscle groups (squats, for example, recruit your glutes, hamstrings, quads, and even your core for stability). On the other hand, isolation movements zero in on just one muscle (like the leg extension machine). Both forms of exercise have merit, depending on your individual goals. But frankly, we like compound moves because they work more muscles in less time. (And who isn't time-crunched these days?) These 11 moves will not only slash your workout time, but they'll also challenge your upper body, lower body, and core in totally creative ways so you'll never get bored. For some of the moves, you'll need a medium-weight kettlebell or dumbbell. Photos and exercises provided by Brynn Putnam, certified trainer and founder of Refine Method

1. Box Crawl

From all fours, lift your knees off the ground until hips are slightly higher than shoulders and you're supported by the balls of your feet. Crawl forward, stepping with your right hand and left foot, then left hand and right foot. Crawl in a box formation, with two crawls in each direction: forward, to the right, back, and to the left.

2. Rotational Lunge

Step your right foot back, bend your knees, and engage your glutes, hamstrings and quads as you lower into a lunge position. Reach your arms straight out in front chest, hands clasped together. Squeeze your glutes and abs. Keeping your shoulders and hips in one line, rotate 180 degrees toward your right shoulder, pivoting on the balls of your feet. You should now be in a lunge facing the opposite direction. Rotate left back to starting position. Make sure you rotate with enough force so you almost knock yourself off balance. Use your abs to stabilize.

3. Quadruped Row to Arm Extension

Start on all fours with a weight near your right hand. Pick up the weight and, using upper back and shoulders, perform a row, pulling the weight up toward your right ribs. At the top of the row, your elbow should be hugged close to your body, and your forearm in line with your natural waist. Lower the weight back to the floor. Holding the weight, straighten your right arm and simultaneously raise a straight left arm reaching until it's in line with left ear. Focus on keeping shoulders pressed down and neck long throughout (no shoulder scrunching!).

4. Squat to Overhead Press

Hold a weight with both hands at your chest and stand with your feet hip-width apart. Send your hips back and bend your knees as you come into a low squat. Stand and press the weight overhead in one fluid movement. Bring the weight back to your chest.

5. Squat With Biceps Curl

Hold a weight in front of your hips with straight arms and stand with your feet shoulder-width apart. Perform a squat. At the bottom of your squat, perform a biceps curl, bending at the elbows to bring hands to shoulders, and extending all the way back down before rising to starting position.

6. Hip Drive Into Triceps Extension

Sit on your knees. Hold the weight against your chest with both hands. Squeeze your glutes and drive your hips forward to an upright kneeling position. At the same time, press the weight overhead. Bend your elbows, using your triceps to lower the weight behind your head. Press the weight back up, then lower it to your chest before returning to starting position. Focus on engaging your core throughout the exercise.

7. Hip Drive Halo Into Bottoms-Up Lunge

Sit on your knees holding a weight against your chest in both hands. Squeeze your glutes and drive your hips forward to an upright kneeling position. Step your right foot forward. Squeezing your abs, circle the weight around your head (making a "halo"). Bringing the weight to your chest, step up to stand, keeping left foot off the ground. Lower left knee back to the ground, and reverse the entire movement to starting position. Repeat on the other side, making sure to halo the weight in the opposite direction. Make it easier : Perform the same movement, but skip the halo. Complete the hip drive, to kneeling lunge, to standing position without pause.

8. Glute Bridge With Overhead Press

Lie face-up with your knees bent and core engaged. Holding a weight with both hands just below your sternum, squeeze your glutes to raise your hips into a bridge. Push the weight straight up, then slowly lower it overhead with your elbows slightly bent. Slowly bring the weight back overhead, then lower it to your chest before lowering your hips to the ground. Make it easier : Skip the overhead press. Hold weight in place while lifting hips, or extend weight up without bringing it overhead.

9. Lateral Lunge With Chest Press

Hold a weight in both hands at your chest with your feet wider than your shoulders. Lean to the right, pushing hips back, bending right knee and keeping left leg straight. (You should feel your right glute engaged and a stretch on left leg.) At the lowest part of the lunge, push the weight forward, engaging your pectorals. (Your arms don't need to get totally straight; focus on keeping your upper body upright.) Pull the weight back to chest and return to starting position. Repeat on the other side.

10. Single-Leg Romanian Deadlift With Row

Stand with feet shoulder-width apart holding a weight in your right hand. Lift your right foot off the ground and hinge at the waist, leaning forward with a straight back. (Think of your body as one straight line from head to heel.) Let your right arm naturally fall forward so it's perpendicular to your torso. At the lowest point, perform a row with the weight. Return to starting position. Make it easier : Skip the row.

11. Squat Jumpback to Push-Up

Stand with your feet hip-width apart and lower into a squat. Jump back into a high plank position, keeping your abs tight and hands under sternum. Perform a push-up. Hop feet forward to a wide squat so your hands are between your feet. Stand up and jump. Make it easier : Step back one foot at a time into the high plank (instead of hopping) and skip the push-up.

Next Gallery

Full-Body CrossFit Circuit Workout

Share this article

Discuss this article, fitness events near you, get active on the go, couch to 5k®.

The best way to get new runners off the couch and across the finish line of their first 5K.

Trending Articles

What is tabata training, unlocking your fitness data: a guide to using rungap to sync apple health with garmi....

Thriving in the Golden Years: Exploring the 10 Transformative Benefits of Staying Ac...

The best barefoot shoes of 2023 for hiking, running, water, and workouts, the 10 best walking shoes of 2023, comfort at every level.

More Fitness Articles

Connect With Us

Add a family member, edit family member.

Are you sure you want to delete this family member?

Activities near you will have this indicator

Within 2 miles.

To save your home and search preferences

Join Active or Sign In

Mobile Apps

• Couch to 5K® View All Mobile Apps

Follow ACTIVE

© 2024 Active Network, LLC and/or its affiliates and licensors. All rights reserved.

Sitemap Terms of Use Copyright Policy Privacy Policy Do Not Sell My Personal Information Cookie Policy Privacy Settings Careers Support & Feedback Cookie Settings

• Get Your 3rd Race FREE
• Up to $10 off Event Fees
• Get $50 off New Running Shoes
• FREE pair of Pro Compression Socks
• Up to 15% off GearUp
• VIP Travel Discounts

...and more!

• Online classes
• Tips and tools

Group workouts: Creative program ideas to keep everyone motivated

Find out all about how group workouts can keep your members motivated and engaged.

Group workouts are a great way to stay motivated and have fun while exercising.

Did you know that when gyms offer group fitness workouts, they can see a surge in memberships? That's because group fitness exercises are a great way to get fit while meeting new people and having fun.

So, whether you're just getting started with fitness group exercises or looking for fresh ideas, read on for inspiration!

Why your gym should provide group workouts

Group fitness classes offer a fun and social way to get fit. They provide motivation and support, and individuals benefit from being part of the team.

Furthermore, group workouts can encourage healthy competition, help participants stay motivated, and provide the social interaction often missing in solo exercise routines.

You can easily switch up the workouts to accommodate various fitness levels. To find out how fit your members are and create personalized training programs, you can run fitness assessments . 

Group workout benefits

As a gym owner, you understand the importance of offering an engaging and enjoyable fitness experience. 

Group workouts are a great way to provide this while giving your members the benefits of working out in a team environment.

Here are more benefits of group workouts:

Make new connections and expand your social circle

Group workouts are an ideal way to make and strengthen friendships. Not only can people with similar interests find each other, but they can also form a mutual support system while working towards their goals together.

It's not just about getting fit - it's also the perfect opportunity to connect with like-minded individuals and create new acquaintances!

Connects you with a network of support and community

Working out with a group provides an atmosphere of camaraderie and encouragement that can help anyone reach their fitness goals.

Having the extra support can make it easier to stay motivated and allow your members to push themselves further than if they were working out alone.

The group dynamics also allow everyone to bond and build relationships with one another, which will only help their progress.

Offers more challenges

Group workouts can be more challenging than a solo session, as members are driven to perform their best when around others. This type of atmosphere adds an extra layer of motivation that will help keep them on track and committed to achieving their fitness goals.

Enables greater drive and responsibility

Group workouts provide an additional layer of motivation that will help keep your members on track and dedicated to reaching their fitness goals. 

Additionally, having the extra support of a team-based environment can make it easier for members to stay focused and push themselves further than if they were working out alone. 

Foster a thriving community with group workouts

Group workouts provide many advantages for your fitness business and your members.

Moreover, group training allows members to become part of a collective; this raises retention beyond fitness aspirations since their sense of belonging will keep them showing up each session and coming back for more.

Learn more: Group fitness business tips

It's up to you to create a thriving group fitness atmosphere at your gym. Here are some critical strategies for developing and sustaining a sense of community among members:

Elevate your service with personalization

Get to know your class members individually. It will build trust, make them feel appreciated, and help you bring everyone together. 

Once you establish regular members for the class, you could introduce a "member of the month" feature. Create a profile detailing their fitness progress so far at your studio. 

Add some information about their life outside of the gym; this can help members get to know each other better. 

Develop and offer group referral programs

Encourage members to introduce their friends and family to the group workouts by offering incentives or discounts for referring new members.

Inviting your members to participate in a "Bring A Friend Week" event is an excellent way to lessen their fear of attending classes alone. 

Allowing them to participate with someone they know makes participation much more inviting and comfortable! It's also beneficial for you as welcoming new faces can help increase membership numbers and attract even more interest in your offer.

This is a great way to spread the word about your classes and bring in more people who can benefit from the unique advantages of working out in a team environment.

Learn more: How to run a referral program for your fitness business

Leverage social media

Social media is a great way to build and maintain relationships with your members. Let them know about upcoming events and special offers and provide advice.

This will help keep them informed and up-to-date on all the awesome things that are going on at your gym. It also helps create an online community where members can share their experiences, successes, and struggles.

Encourage friendly competition

Friendly competition is a great way to get the most out of your group workouts. Setting up a challenge among members will drive them to reach their goals faster and give them something fun to strive for that everyone in the class can benefit from.

Whether a nutrition challenge or an exercise competition, it will create an atmosphere of friendly rivalry that will keep your members motivated and engaged.

How to plan a group workout

Make your next gym workouts exciting and invigorating with a group exercise session! Group fitness activities can be entertaining while also providing an intense challenge. 

Additionally, it's the perfect opportunity to get better to know other members of your health club. While planning this type of class or session, there are some essential points that you should consider for everyone to have fun and feel successful in the end.

Decide the proper group workout activities

Before starting a group workout, deciding which activity suits your customers is essential. For instance, if most of your members favor running, then organizing a run around the gym would be ideal. 

Nonetheless, there are plenty of other choices available as well. From exercising and dancing together to participating in fitness classes - let your creativity shine through and offer something unique!

Designing a fun and effective group workout routine

To ensure a top-notch experience, strive to maintain classes at an optimal 6:1 member-to-trainer ratio. 

An efficient setup for group workouts aids coaches in getting the most out of members and equips them with the fundamentals necessary to advance their training later on.

For example, high-intensity interval training (HIIT) often follows timed intervals as it's an excellent way to get everyone energetically working up a sweat while simultaneously keeping exercise stimulating and pleasurable. 

However, this wouldn't be optimum for teaching more advanced methods and skills.

To effectively teach these techniques, try out a format where members take their time and carefully move through each movement consistently. This will help them comprehend the technique and ensure they perform it correctly.

Choosing the right coaches

Regarding instructors, only some can coordinate large groups; group exercise is a whole other ballgame compared to personal training. 

It's essential that the trainers can manage an amalgamation of fitness levels and handle any unexpected situations! Furthermore, ensure your trainers have the proper fitness certifications .

If you want to be at the front teaching yourself, ensure you're confident in your ability before doing so. 

On the other hand, if someone else will be teaching the group sessions for you, it's a good idea to have them do a trial class to assess their skills.

To become a confident instructor, practice is vital. To gain insight into teaching a practical course, sign up for different classes to observe and learn from the instructors.

Maximize your performance with the right warm-up and cool-down routine

Gym members must ensure everyone is on the same page before beginning any group exercise class because a workout will only be as successful as its participants. 

Before the class, spend about five to ten minutes preparing your members for their upcoming workout with a dynamic warm-up. 

Aim to loosen up muscles that will be used most throughout the class and check if any of your participants have existing injuries or tightness in specific areas. For example, using foam rollers during this time can help ease tension in those problem areas.

Next, your members may spend most of their day sitting, causing tension in the spine and knees. Therefore, it is crucial to incorporate movements that stretch and lengthen these muscles, such as backbends or hamstring stretches. 

Furthermore, while sedentary activities can be common among people, adding exercises with the full range of motion instead helps encourage joint mobility; even a simple exercise such as jump squats will do wonders!

Above all else, have fun and stay safe when exercising together! Always warm your body before starting the session, and remember to cool down afterward. 

5 procedures to keep in mind when creating group workouts

Group workouts are a great way to get in shape and have fun, but you must keep certain things in mind before organizing one.

Reserve adequate space for the group

Make sure to reserve ample enough space. Even better if you can find gyms that allow you to book online . 

For example, if you are planning a group HIIT workout, each participant needs at least 6 feet of space to perform exercises. 

If the group is too large for one room, consider reserving two rooms or breaking them down into smaller groups.

Check equipment availability

It's important to have adequate equipment available for your class size. Make sure to factor in how many sets of dumbbells, resistance bands, or other equipment you need for the class and have enough for everyone.

Find out when your members are available

It's important to determine a suitable time for the entire group to work together. If this proves impossible, you may need to alternate between group members throughout each workout session.

Provide suitable group workout program ideas

Next, developing group workout program ideas suitable for your group size and fitness level is essential. 

If the group is primarily beginner-level, choose easier-to-learn exercises. If the group is more advanced, opt for more challenging exercises. 

Group workout program ideas include circuit training, HIIT workouts, partner drills, and more. Just make sure to keep it exciting and fun!

Be sure to have fun

There is no denying the benefits of group workouts. It can be a great way to get in shape, have fun, and stay motivated. 

However, one must plan for an enjoyable yet effective workout that everyone involved will enjoy - after all, it's meant to be a pleasant experience! 

To ensure satisfaction from your group activity, take into account each person's fitness level as well as their interests. 

The possibilities are endless, so make sure you find something that suits everybody's needs; by doing this, you'll create a positive atmosphere where everyone can thrive and reach new heights together!  

4 gym workout program ideas

Ready to get your group motivated and energized? Look no further - these four workout programs are guaranteed to kickstart a routine that fits everyone's needs! 

With a range of workouts available, you're sure to find something perfect for your team.

High-Intensity Interval Training (HIIT)

High-Intensity Interval Training, or HIIT for short, is a type of cardio workout that alternates between short periods of high-intensity exercise and brief rest periods. 

HIIT workouts are typically shorter than traditional cardio workouts, but they are much more intense.

Athletes often use HIIT workouts to improve their speed, agility, and power. However, HIIT workouts can benefit anyone looking to improve their cardiovascular fitness.

How can members do a HIIT workout?

Members can do a HIIT workout by alternating between sprinting, cycling, or rowing at maximum intensity for 30 to 45 seconds. 

After the exercise is completed, rest for 10 to 15 seconds before repeating the same exercise.

Circuit training

Circuit training is an intense full-body workout that combines strength and cardio exercises. It involves performing a series of exercises that target different muscle groups one after the other, usually with no rest in between each exercise.

Circuit training builds strength, burns calories, and improves overall fitness.

How can members do circuit training?

Members can do circuit training by creating their routine or following pre-made programs. Each exercise should be done for 30 seconds to 1 minute and followed immediately by the next exercise with minimal rest. 

Group circuit training is excellent because it encourages support and camaraderie among members.

Strength training

Strength training builds muscle strength and endurance through resistance and weight training. Strength training can improve physical performance, reduce stress and help prevent injuries.

How can members do strength training?

Members can do strength training by using various exercises, such as squats, deadlifts, lunges, and push-ups. Each member must perform the exercises with proper form to ensure correct technique and maximum results.

Pilates is a low-impact exercise that focuses on core strength and stability, as well as flexibility and range of motion. It is excellent for injury prevention and rehabilitation.

How can members do Pilates?

Members can do Pilates by following a program created by a certified pilates instructor . Each exercise should be completed with proper form and technique, and there should be an emphasis on controlling the movements to get the most out of each exercise. 

Group Pilates classes are great for supporting each other throughout the workout, and can also be tailored to each person's individual needs and limitations.

No matter what type of group workouts program you choose, it's important to remember that everyone has different fitness levels and goals - so make sure to create an inclusive environment that encourages participation from all members! 

Frequently asked questions on group workouts program ideas

How do I create a group exercise program?

Creating a group workouts program can be broken down into the following steps:

• Decide on the type of group workouts program you want to offer (e.g., HIIT, Circuit Training, Strength Training, Pilates)
• Design a workout routine that includes exercises appropriate for your group's fitness level
• Set specific goals for each session and ensure everyone is aware of them
• Ensure that all participants are properly supervised throughout the group workouts program
• Make sure to give breaks between sets, if necessary, and keep an eye out for signs of fatigue or injury
• Encourage and support each participant to reach their goals
• Celebrate successes and recognize individual achievements!
• Review the group workouts program regularly and make adjustments as needed

How do you make a group fitness class fun?

Making group workouts fun and engaging can be broken down into the following steps:

• Set realistic expectations for each session's goals
• Incorporate different types of exercises that will challenge all participants
• Add music to create a more upbeat atmosphere
• Encourage participants to cheer each other on
• Incorporate team-building activities that get everyone moving and laughing
• Change the group workouts program often - keep it fresh and exciting!
• Invite feedback from group members, so everyone knows their opinion is valued
• Provide incentives and rewards that recognize milestones
• Allow group members to take turns leading group workouts
• Celebrate successes together and make sure everyone feels included in the group workouts program

What is the most popular group exercise class?

The most popular group workout programs are: 

• HIIT classes - High-Intensity Interval Training combines short bursts of intense exercise with rest periods
• Circuit training classes - these combine strength and cardio exercise into one workout
• Group strength training classes - designed to improve muscular endurance, coordination, and agility
• Group Pilates classes - focused on improving flexibility, balance, and posture through controlled movements
• Group dance classes - incorporate fun, high-energy moves with different styles of music

What makes a good group exercise class?

A good group workout program should include the following elements:

• Various exercises that challenge everyone - regardless of their experience and fitness level
• Exercises that focus on improving core strength, balance, coordination, and agility
• Clear goals for each session with measurable progress made by the group
• A safe environment where group members are properly supervised at all times
• Proper rest periods between sets to prevent fatigue and injury
• Group motivation to encourage each group member to reach their individual goals
• Group recognition for successes achieved during the group workouts program

What are examples of group exercise?

Group exercise can include any physical activity that involves group members working together. Examples of group workout programs could include:  

• Group cardio classes - designed to help participants reach their fitness goals quickly and efficiently
• Group Yoga classes - a blend of physical and mental exercises that improve strength, flexibility, and balance
• Group balance classes - teaches participants how to improve their stability and coordination through various movements
• Group Kickboxing classes - an intense full-body workout with punching and kicking moves set to music

Leverage the top Fitness Trends for 2024

Unlock potential revenue and grow your business from strength to strength with our 20+ expert-approved winning strategies!

Ready to scale your fitness business?

Try the #1 fitness management software for boutique fitness studios, gyms and franchises.

What I really enjoy about working with TeamUp is there’s a face to everybody. It’s not a random email. There’s communication and follow up.

—Stella Hull-Lampkin, BASI Pilates USA

Related posts.

12 Motionsoft alternatives

Motionsoft is not the only option for gym owners looking for fitness management software. Many Motionsoft alternatives are...

12 best Hapana alternatives

If you're not satisfied with Hapana for your fitness studio software needs, don't worry. There are many alternatives to Hapana...

12 RhinoFit alternatives

Exploring alternatives to RhinoFit? You're in the right place. While RhinoFit has its strengths, there are other options out...

How to become a personal trainer

The fitness industry has seen a major increase in the number of individuals who want to become personal trainers . Not only does...

How a Bootcamp owner goes above and beyond for his customers

While the pandemic threw a curveball into the plans of fitness business owners worldwide, many jumped at the opportunity to...

The top 2022 fitness trends to know about

When 2021 rolled around, the state of play for gyms, studios and the rest of the fitness industry was still uncertain. However,...

The power of business reviews

Nowadays, almost everything can be looked up online, including what other people think of your business. Studies have shown...

• Case Studies
• Flexible Products

• Expert Insights
• Research Studies

• Creativity and Culture
• Management and Leadership
• Business Solutions

• Member Spotlight
• Employee Spotlight

Five creativity exercises to boost your artistic thinking

These popular creative exercises can recharge your imagination and help you thrive at work.

There are ample benefits to thinking creatively—not just at work but in our everyday lives as well. The theory of cognition argues that creativity is actually a necessary basis of human life. Creativity can lead to better problem-solving skills, mood, and health , and an overall increase in personal fulfillment and happiness—for everyone, not just for those who have creative jobs or think of themselves as “creatives.” Basically, when you’re given the chance to be creative, whether at work or in your personal life, you’re able to thrive. Here are some creativity exercises to get you started.

Five easy creative-thinking exercises

Use the easy creativity exercises below to stretch your creative muscles and push the boundaries of your daily creative thinking .  

While creativity knows no bounds, the act of creative thinking itself involves a bit of structure and planning . The first step of any creative thinking is to set a clear intention so that your thoughts are focused, organized, and useful. Orna Ross is a poet and proponent of creative intention setting. Ross argues that our goals, including creative ones, are often coupled with self-doubt. “Goals are often made from a mindset that sees you as flawed, in need of fixing,” Ross writes. “Creative intention recognizes that before you start, you stop and see that, actually, you are good enough as you are.” 

1. Creative intention setting

Let’s say you’ve been tasked with creating a new company product. Initially, you might experience overwhelming negative feelings of uncertainty and self-doubt. Maybe you don’t know where to start or don’t think you’re “creative enough” for this challenge. By setting clear and affirming intentions, you’re able to remove all those negative thoughts that get in the way of the creative process. Ross says when you remove all of that clutter, you are able to fill that space with new, creative ideas. Setting clear intentions also helps free yourself of any self-doubt and insecurity and allows you to focus on only whatever creative endeavor lies in front of you, which helps the ideas to flow easily . 

2. Eidetic imagery

Jacqueline Sussman is an author, speaker, seminar leader, coach, and one of the foremost practitioners of eidetic imagery psychology—a method that allows people to uncover stored images in their minds for personal creative development. Sussman has worked with some of the world’s top companies, including Google and Mattel, to help them establish a more creative work environment . The goal of her eidetic imagery method is to envision what you want to create in very concrete and specific ways so that you can better understand how to materialize it in reality. 

“Imagery and creativity go hand in hand,” Sussman says, “because any time we want to do something creative, we’re likely seeing images in our minds.” When you read a recipe, for example, you likely picture all of the ingredients the dish calls for. Maybe the recipe is for a delicious salad. As you read the ingredients list, you’ll likely start imagining the bright red tomatoes and the vibrant green lettuce. For this creativity exercise, what your mind is actually doing is calling forth eidetic images to assist you in creating that meal. 

Eidetic images are vivid images stored in our minds from all of our life experiences. You’re able to picture those tomatoes and lettuce because at some point in your life you’ve seen both of these vegetables. Eidetic images can be powerful tools to help flex your creativity because they allow you to concretely envision whatever it is you want to create—whether that is something as big as the design of a new company product or something as commonplace as choosing what to wear to work in the morning. By using eidetic imagery, your creative thinking becomes less abstract and distant and more concrete and tangible.

While working with Mattel, Sussman used eidetic imagery to help the design team unlock ideas for new toys. She says the first thing she did was have the designers work in a child’s playroom to try to get them into the mindset of how children play. “The adult has already been cut off from the real experience of how children play and create, which is kind of magical,” Sussman says. “But when you use imagery, you can literally see through the eyes of children and how they play.” 

She then had the group begin picturing kids at play in their mind’s eye, asking various questions like how are they playing? What are they saying? Are they standing still or moving around? Then she was able to move on to the toy itself: How does it look? How does it feel? How big or small is it? What is it? The goal was to try to see through the eyes of the child to better understand what was actually enjoyable and useful. “When practicing the eidetic imagery method, it’s important to not just sit and freely imagine these vivid images,” Sussman says, “but to also record all of the creative ideas that download in your mind throughout the process as you’re recalling these vivid images.” 

The eidetic image method as a creative-thinking exercise can be used in group brainstorming settings as well. 

3. Sketchnoting

Sketchnoting is a visual thinking method in which you take visual notes—rather than just text-based notes—in real time, during a lecture, meeting, or the like. According to Craighton Berman, the founder and creative director of product design company Manual Chicago and sketchnoting extraordinaire, this creativity exercise helps you process information by drawing images, text, and diagrams . But don’t be confused: Sketchnoting isn’t doodling; rather, it’s a deliberate process that requires hefty brainpower. 

Let’s say you’re sitting in a long, important meeting where a bunch of information is being thrown at you in various presentations—information you’re going to be required to recall later. Sketchnoting forces you to listen closely to the speakers, synthesize what they’re saying, and then represent that information through imagery that captures the idea. Instead of recording everything that’s being said, you are forced to decide on the most noteworthy information to creatively represent in your notes. This creative-thinking exercise thus allows you to hone your skills in observation, listening, structuring information, and thinking creatively. You can practice it every day by watching TED Talks and taking sketchnotes, for example. 

4. Freewrite

Sometimes when you’re stuck, the simple act of putting words on paper can help activate your creativity. Freewriting is a strategy that was developed by Peter Elbow in 1973. It’s incredibly simple: or a set amount of time, start writing and don’t stop. Just let the words flow and see where your mind takes you without thinking about sentence structure, spelling, or proper grammar. Don’t make a plan or think about what you’re going to write about. It’s kind of like brainstorming but in writing. Set a timer for 10 to 15 minutes and go. 

The key is to not let your hand stop moving, even if you’re writing things like, “I can’t think of what to write next.” This allows your ideas to flow freely, without censorship. That will activate your creative thinking and generate a cloud of ideas. Most of what you write during the exercise will be nonsense, but you might be surprised by the ideas you come up with when you let your mind and pen run wild.

Related articles

5. 30 circles 

Whether you’re working alone or in a group , a simple warm-up can help activate your creativity. Thirty circles, originally created by the design agency IDEO , feels almost like an activity straight out of a high school art class—that’s why it works. The activity is simple: Print out a template with 30 blank circles on a large sheet of paper (you can also draw the circles yourself on a blank sheet). Then see how many circles you can fill with recognizable drawings in three minutes. 

The drawings can be of anything. People often start out drawing pizzas, soccer balls, even simple clocks, but as they fill in circle after circle, they’re challenged to come up with increasingly creative ideas. When the three minutes are up, you should share with the group what you came up with. If you did the exercise on your own, you should take some time to reflect on your work. A challenge like this, with a set of simple limitations, can help fire up the creative juices by freeing your mind from distractions and focusing on making something new. 

Practicing on-demand creativity at work is not easy, but there is inspiration to be found and creativity exercises to help. And if you train your creativity as you would train a muscle, it can get easier.

This article was originally published on February 10, 2020, and has been updated throughout by the editors.

Rethinking your workspace?

Every leader wants a thriving culture, but only select leaders know that investing in wellness can make it happen. Companies ahead of the game have already seen positive results, as research shows nine out of 10 companies that track their wellness spending see a positive ROI.

Designed to cultivate a positive and respectful working environment, here are the most common coworking etiquette rules.

“Busyness” doesn’t always equate with progress—learning how to prioritize tasks will help you make the most of your workday

How To Create Online Fitness Programs Your Clients Will Love

Published by caroline @ wellness creative co on 24 january 2024 24 january 2024.

Are you keen to create online fitness programs but unsure where to start? There’s been a huge shift towards online workouts and virtual training in recent years. Tools like Shopify and Podia make it easier than ever to sell online programs, courses, and downloads . So, how can you make the switch to digital sessions or improve your existing online programs?

In this article – learn exactly how to create online fitness programs that are fun and engaging for clients.

• Design your online fitness program
• How to create your online program
• Tips for fun & engaging online workouts

We’re a specialist fitness marketing agency with 15+ years of industry experience, so we know first-hand what works (and what doesn’t!). We’ve helped personal trainers, health coaches, and content creators to develop and promote their online fitness programs so our strategies are tried and tested.

How to Design Your Online Fitness Program

When designing an online fitness program, there are three key areas to consider…

• What does your target market need?
• What’s the best way to address this need?
• How can I make my online fitness program better or different from others?

By working through these questions from the start, you’re much more likely to create a workout program that sells well. This is because you’ll be addressing a need in the market and designing your program in a way that makes it both effective and appealing.

Let’s look at each area in more detail…

1 – What program does your target market need?

As with any business, we need to understand who we are targeting and what their needs are. You might already have a clear idea of this based on feedback from existing clients or a gap you’ve identified.

If so, that’s great! But if not, then you’ll need to do some research and brainstorming to find something suitable.

It’s easy to research the fitness training industry at a high level using search engines like Google. You can…

• Look into current fitness trends to identify what’s hot right now or likely to become popular in the future.
• Read interviews from high-profile trainers to get ideas and inspiration from their businesses.
• Explore forums like Reddit and Facebook groups to see what fitness-related topics people are asking questions about or struggling with.
• Learn what personal trainers and fitness studios are posting about on their fitness websites , blogs, or exercise-themed YouTube channels .
• Look at fitness surveys and market research to understand what consumers are looking for in their online workout sessions.

Researching the market will help you discover gaps and opportunities to help you create a profitable online workout program.

2 – What’s the best way to address the market’s need?

Once you’ve identified the topic or theme for your online fitness program, think about how the best way to address it…

• Do you need to educate people about the benefits of a specific training method?
• Show them how to do it visually through illustrations, photos, or videos?
• Are you taking them on a journey towards a specific fitness goal or just providing workouts?
• Is it an online video course?
• PDF ebook with practical activities?
• Monthly membership community?
• A series of PDF workout plans with a Facebook group for accountability?

Think about the best way for your online fitness program to address the market’s need.

Top tip: If you want to create a lifestyle business or passive income , then factor this into your format. An online video course that you can create once and sell over and over is more passive than a monthly membership with live streamed workouts.

3 – How to make it different or better?

If you’re creating an online fitness program in a competitive niche, then think about how you can differentiate from the competition. What can you do to make it better or unique?

• Can you add extra value by including more deliverables (e.g. meal plans)?
• Can you differentiate your fitness program through its branding, instructor style, or music?
• Can you provide a community or other elements that competitors don’t have?

Doing this will help you craft training programs and live sessions that can make you the next Kayla Itsines , Rachel Brathen , or Melissa Wood !

How To Create An Online Fitness Program

Now comes the really fun part – it’s time to create your online fitness program! Here’s how we approach it with our clients…

• Map out the experience or journey that fitness program participants will take from signing up and getting started to completion.
• List all of the deliverables needed for each step in that journey including exercise videos, PDF workouts, WhatsApp or Facebook groups, etc.
• Create each item in the list.
• Upload it to your online platform of choice (own website, Podia, Shopify, YouTube channel, private Facebook group, etc.).

Creating the content for your online fitness program will take the most time. Depending on the formats you’ve chosen, this can take anything from a couple of hours to several weeks.

But the benefit of building an online exercise program is that once you’ve done the hard work up front, it’s much more passive from there!

We have dedicated guides on creating various types of content for your online fitness program…

• How to create online workout videos
• Coming up with fitness program name ideas
• How to create a fitness ebooks
• Engaging fitness content ideas
• How to write a fitness sales page

You might also like… How gyms can sell online programs through Shopify or How to successfully sell your fitness programs .

Tips For Creating Fun & Engaging Online Workouts

So, how do you make an online workout program fun and exciting, yet challenging? Here are some research-based tips and best practices that will help…

• Focus on helping participants feel good
• Provide a fitness community
• Use competition to increase engagement

Let’s explore these aspects in more detail…

Focus on Feel Good Workouts, less on Look Good

According to recent studies and surveys, there is a growing need for personal trainers to put emphasis on exercise routines that make clients feel-good rather than simply look-good. This is especially true for Gen Z generations.

A survey from Les Mills Global Consumer Fitness found that 54% of Gen Z say staying in shape (feeling good) is their primary reason to exercise. The study also revealed that a workout experience “that provides results and challenge” has a higher level of appeal for Gen Z.

Given this data, we can now craft an interesting workout that has a feel-good component but remains both challenging and results-oriented.

POPSUGAR Fitness , the #1 female lifestyle brand which powers the optimism of women around the world through playful content, illustrates beautifully what a feel-good , challenging and results-oriented workout embodies through its Hip Hop Fit Workout.

Popsugar delivers its feel-good factor through hip-hop (dance) and by bringing like-minded people together, giving members of the group-fitness program a challenging yet fun workout.

Provide Community-Driven Workouts

Another study from Les Mills recently revealed that Millennials and Gen Z make up roughly 80% of health club members (pre-COVID-19). Furthermore, Les Mills also found that:

• 85% of all gym members also workout at home.
• Millennials and Gen Z account for 89% of total users of online or app-based workouts.

In addition, before the COVID-19 pandemic, visits to boutique gym studios had grown 121% over the last 5 years in the United States, implying that young gymgoers place significant value on the social aspects of exercise. Gen Z populations also tend to value social interactions while working out more than Millennials.

Given these findings, personal trainers should provide not just feel-good and challenging workouts, but promote a sense of community and belonging to both Gen Z and Millennial gymgoers, who represent the bulk of the market.

Group training, whether HIIT, strength, or simply dance classes, bolsters that sense of community.  Girls Just Wanna Box is a prime example of what community-driven workouts are all about, having been created to bring its members together!

And to add the cherry on the icing, group training sessions accelerate the likelihood of your workouts going viral on the web and social media apps (Instagram stories)!

Embrace Competition: Create Games

A study conducted by the University of Pennsylvania found that competition was far more effective in motivating people to exercise than friendly support.

In fact, in their experiments, they found that attendance rates in competitive training sessions were 90% higher than in their control groups (friendly and individual training).

Why? According to their findings: “In a competitive setting, each person’s activity raises the bar for everyone else… because competitive groups frame relationships in terms of goal-setting by the most active members”.

Creating Profitable Online Workout Programs

By following this guide, you’ll be able to create an online fitness program that actually sells and is profitable. Researching the needs of the market and designing a program that addresses this will set you up for success. Mapping out the program journey and creating the workout deliverables in a methodical way will ensure a high-quality experience for your participants.

Whatever type of online fitness programme you create, it’s essential that you make your workouts fun, challenging, results-oriented, and competitive. All of this can be achieved with feel-good workouts, community-based training, and in competitive settings! From here it’s all about promoting your workout program, collecting testimonials and success stories , and with continuing to improve your offering along the way.

Fitness Business Resources

Our ready-made templates make it quicker, cheaper, and easier to promote your fitness business. They can improve the effectiveness of your sales and marketing campaigns. If you aren’t an experienced marketer, then templates also provide a useful guide for you to follow.

Whether you run a gym club, fitness studio, or personal training business, these templates will save you time and effort. They’ll help you to plan and organize your promotional activities so that you generate more revenue . You’ll get 60+ templates covering sales, marketing, lead gen, client training, and business start-up resources.

Caroline @ Wellness Creative Co

Qualified personal trainer (BSc Sports Science) & nutritionist (MSc Human Nutrition) with 15+ years of fitness & wellness marketing experience working with global brands.

Related Posts

Advertising & Promotion

25 fitness marketing ideas for gyms, studios & personal trainers.

Looking looking for proven fitness marketing ideas for your gym, studio, or personal training business? Whether you want to attract more members, generate more revenue, or boost retention, smart marketing strategies can help you achieve Read more…

Digital Marketing & Online Content

50 fitness blog post ideas & topics to write about.

Coming up with great fitness blog post ideas is crucial to the success of your website. The topics and content you focus on are the number one factor in attracting a loyal audience and keeping Read more…

Business & Strategy

15 ways to make money with a fitness blog & monetize your site.

Are you looking for ways to make money with a fitness blog? Perhaps you want to generate a side-income to supplement your job. Or become a full-time fitness blogger and completely replace your salary. Whatever Read more…

100+ Youth Fitness Program Ideas in 2024

Find the best youth fitness program ideas for your gym so that you can create exciting and creative youth fitness program ideas for young athletes and families.

Introducing children to fitness at a young age is essential for establishing lifelong habits and promoting overall health and well-being. Gym owners have a unique opportunity to provide diverse youth fitness classes that cater to different ages, interests, and skill levels. From cardio and strength training to yoga and sport-specific training, there’s a wide range of classes to engage children in physical activity while fostering key developmental skills. Exercise.com’s top gym management software offers gym owners the tools they need to start a youth fitness program in a gym and efficiently organize, promote, and deliver these youth fitness classes, ensuring a seamless experience for both gym staff and participants.

With Exercise.com, gym owners can easily create and schedule youth fitness classes across various categories, allowing them to offer a comprehensive program that meets the needs and interests of their community’s youth. Whether it’s a high-energy cardio blast, a calming yoga session, or a skill-focused sport-specific training class, Exercise.com provides the flexibility and versatility to design and implement a diverse range of youth fitness programs. Additionally, Exercise.com’s intuitive platform streamlines administrative tasks such as class scheduling, registration, and payment processing, freeing up time for gym owners to focus on providing quality instruction and engaging experiences for their young participants.

Exercise.com empowers gym owners to effectively promote their youth fitness classes and attract new members by providing robust marketing and communication tools. From customizable class descriptions and online registration forms to email marketing campaigns and social media integration, Exercise.com helps gym owners reach their target audience and drive participation in their youth fitness programs. By utilizing Exercise.com’s comprehensive gym management software, gym owners can elevate their youth fitness offerings, enhance the member experience, and establish their facility as a community hub for promoting health, wellness, and physical activity among children and families.

With the best personal training software , the best software for fitness influencers , the best online fitness coaching software , and the best gym management software , Exercise.com offers exactly what gym owners need to power their gym website’s booking flow, class scheduling, gym payments, and their entire gym business.

Offer easy gym check-ins.

Quick gym booking and appointment scheduling.

You can create and sell fitness memberships, products, and digital offers.

You can manage, message, and market to your new gym members and create customized sequences via email, SMS, and in-app notifications.

All from your very own custom branded fitness apps .

Get a demo now!

Best Youth Fitness Program Ideas

Encourage health and wellness in children with these engaging youth fitness program ideas for gyms:

• Obstacle Course Challenge : Design an obstacle course with various physical challenges to improve agility, strength, and coordination.
• Sports Skills Clinics : Offer clinics focused on teaching fundamental skills for popular sports like soccer, basketball, or gymnastics.
• Active Play Sessions : Provide supervised play sessions with age-appropriate activities like tag, relay races, and ball games.
• Fitness Circuit Training : Set up fitness circuits with stations for bodyweight exercises, agility drills, and cardio activities.
• Yoga for Kids : Introduce children to yoga with classes tailored to their age group, focusing on flexibility, balance, and relaxation techniques.
• Dance Fitness Classes : Offer dance fitness classes where kids can learn choreographed routines while getting a fun cardio workout.
• Outdoor Adventures : Organize outdoor adventures like hiking, biking, or nature walks to promote physical activity and appreciation for the outdoors.
• Obstacle Course Racing : Train kids for obstacle course races like Spartan Kids or Tough Mudder Mini with specialized training sessions.
• Fitness Games : Incorporate interactive fitness games like scavenger hunts, capture the flag, or fitness bingo to keep kids active and engaged.
• Strength Training Workshops : Teach proper form and technique for basic strength training exercises using light weights or resistance bands.
• Team Sports Leagues : Organize youth sports leagues for soccer, basketball, flag football, or volleyball to foster teamwork and sportsmanship.
• Adventure Sports Camps : Offer week-long camps focused on adventure sports like rock climbing, kayaking, or surfing for older kids and teens.
• Gymnastics Classes : Provide gymnastics classes to develop flexibility, strength, and coordination through tumbling, balance beam, and bar exercises.
• Parkour Workshops : Introduce kids to the fundamentals of parkour with safe and supervised workshops focused on agility and movement skills.
• Martial Arts Training : Teach discipline, respect, and self-defense techniques through martial arts classes like karate, taekwondo, or judo.
• Water Sports Clinics : Offer clinics for water sports like swimming, paddleboarding, or kayaking to promote aquatic fitness and water safety skills.
• Outdoor Fitness Bootcamp : Lead outdoor bootcamp-style workouts with bodyweight exercises, partner drills, and team challenges.
• Nutrition Education Seminars : Educate kids and parents on the importance of healthy eating habits with interactive workshops and cooking demonstrations.
• Active Gaming Sessions : Incorporate active gaming systems like Wii Fit, Xbox Kinect, or virtual reality fitness games for a fun and innovative workout experience.
• Adventure Racing Camps : Combine outdoor adventure with teamwork and problem-solving skills in multi-day adventure racing camps.
• Cycling Clinics : Teach bike safety and basic cycling skills through clinics and group rides on local trails or bike paths.
• Animal Yoga Classes : Introduce yoga poses inspired by animals and nature to enhance flexibility, balance, and body awareness in a playful way.
• Track and Field Training : Provide training sessions for track and field events like running, jumping, and throwing for kids interested in athletics.
• Park Playgrounds Workouts : Utilize playground equipment for creative and challenging workouts that incorporate climbing, swinging, and jumping.
• Fitness Field Day Events : Organize a fitness-themed field day with a variety of stations and activities focused on fun and fitness.

These youth fitness program ideas offer diverse opportunities for kids to stay active, learn new skills, and develop healthy habits for life. With Exercise.com’s gym management software, you can effectively plan and implement these programs to promote health and wellness in children and teens.

Creative Youth Fitness Program Ideas

Inspire kids to embrace fitness with these innovative and creative youth fitness program ideas:

• Superhero Training Camp : Design a program where kids train like their favorite superheroes, completing challenges and workouts inspired by iconic characters.
• Ninja Warrior Obstacle Course : Create an obstacle course inspired by the TV show American Ninja Warrior, featuring balance obstacles, climbing walls, and agility challenges.
• Fitness Fusion Dance Party : Combine dance styles like hip-hop, jazz, and Bollywood with fitness elements for a high-energy dance party workout.
• Fitness Scavenger Hunts : Organize scavenger hunts that incorporate fitness challenges and clues, encouraging kids to explore and stay active.
• Pirate Adventure Bootcamp : Lead kids on a swashbuckling adventure-themed bootcamp with pirate-themed workouts and treasure hunt activities.
• Animal Safari Yoga : Guide kids through yoga poses inspired by animals they might encounter on a safari, fostering creativity and body awareness.
• Olympic Games Extravaganza : Host an Olympic-themed event where kids compete in various athletic events and challenges inspired by the Olympic Games.
• DIY Ninja Warrior Course : Let kids design and build their own mini ninja warrior courses using household items and gym equipment.
• Circus Fitness Circus : Create a circus-themed fitness program with activities like juggling, tightrope walking, and trapeze exercises.
• Space Adventure Fitness Quest : Take kids on a space-themed fitness journey, exploring different planets and galaxies through themed workouts and challenges.
• DIY Parkour Park : Transform your gym into a parkour paradise with foam blocks, mats, and obstacles for kids to navigate and explore.
• Underwater Adventure Aquatics : Host aquatic fitness classes with underwater-themed games, challenges, and swim workouts.
• Wild West Rodeo Roundup : Transport kids to the Wild West with rodeo-inspired fitness activities like lassoing, barrel racing, and bull riding (safely simulated, of course!).
• Minecraft Fitness Challenge : Incorporate elements from the popular video game Minecraft into fitness challenges and workouts for a fun and creative experience.
• Glow-in-the-Dark Fitness Party : Host a glow-in-the-dark fitness party with neon lights, glow sticks, and blacklight workouts for an unforgettable experience.
• Magical Wizard Workout : Invite kids to embark on a magical adventure with wizard-themed workouts and spellbinding challenges.
• Fairy Tale Fitness Adventure : Bring fairy tales to life with fitness activities inspired by classic stories like Cinderella, Jack and the Beanstalk, and The Little Mermaid.

These creative youth fitness program ideas combine fun and fitness to inspire kids to stay active and healthy. With Exercise.com’s gym management software, you can bring these innovative programs to life and create memorable experiences for kids of all ages.

Fun Youth Fitness Program Ideas

Make fitness enjoyable for kids with these fun and engaging youth fitness program ideas:

• Adventure Quest Fitness Challenge : Create an adventure-themed fitness challenge where kids complete missions and tasks to unlock rewards.
• Animal Safari Workout : Lead kids on a fitness journey through the jungle, mimicking animal movements and exploring different habitats.
• Sports Spectacular Camp : Host a multi-sport camp with a variety of games and activities to introduce kids to different sports and skills.
• Carnival Fitness Fair : Transform your gym into a carnival fairground with fitness-themed games, challenges, and prizes.
• Pirate Bootcamp Adventure : Embark on a swashbuckling fitness adventure with pirate-themed workouts and treasure hunt challenges.
• Space Explorer Fitness Quest : Take kids on an intergalactic journey through space with space-themed workouts and cosmic challenges.
• Underwater Adventure Aquatics : Dive into aquatic fitness with underwater-themed games, relay races, and swim workouts.
• Superhero Training Academy : Transform kids into superheroes with superhero-themed workouts and missions to save the day.
• Dance Party Fitness Fiesta : Host a dance party with kid-friendly music and choreographed routines to get kids moving and grooving.
• Olympic Games Extravaganza : Organize an Olympic-themed event with friendly competitions and challenges inspired by the Olympic Games.
• Wild West Rodeo Roundup : Saddle up for a wild west rodeo adventure with cowboy-themed fitness activities and rodeo games.
• Circus Fitness Circus : Run away to the circus with circus-inspired fitness activities like juggling, tightrope walking, and acrobatics.
• Glow-in-the-Dark Fitness Party : Light up the night with a glow-in-the-dark fitness party featuring neon lights, glow sticks, and blacklight workouts.
• Outdoor Adventure Expedition : Explore the great outdoors with nature hikes, scavenger hunts, and outdoor fitness challenges.
• DIY Parkour Park Playground : Create a parkour paradise with foam blocks, mats, and obstacles for kids to practice their parkour skills.
• Minecraft Fitness Quest : Dive into the world of Minecraft with fitness challenges and obstacle courses inspired by the popular video game.
• Fairy Tale Fitness Adventure : Journey through classic fairy tales with fitness activities inspired by Cinderella, Jack and the Beanstalk, and more.
• Nerf Battle Fitness Fun : Host a Nerf battle event with foam dart blasters and fitness-themed challenges for an action-packed workout.
• Board Game Fitness Challenge : Turn board games into fitness challenges with exercise-themed twists on classic games like Monopoly, Twister, and Operation.

These fun youth fitness program ideas combine playfulness and exercise to keep kids active and engaged. With Exercise.com’s gym management software, you can organize and implement these programs to promote health and wellness in children in a fun and enjoyable way.

Free Youth Fitness Program Ideas

Promote physical activity and well-being in children with these free youth fitness program ideas:

• Park Play Days : Organize outdoor play sessions at local parks with activities like tag, soccer, and frisbee.
• Community Walks : Lead group walks around the neighborhood or local trails to encourage walking and exploration.
• DIY Fitness Workouts : Provide free resources for DIY workouts that kids can do at home or in their backyard, such as bodyweight exercises and yoga poses.
• Sports Clinics : Partner with local sports clubs or organizations to offer free sports clinics for kids to try different sports and activities.
• Fitness Challenges : Create fun fitness challenges like a jump rope challenge, plank challenge, or squats challenge with prizes for participation.
• Nutrition Workshops : Offer free nutrition workshops for kids and families to learn about healthy eating habits and food choices.
• Outdoor Fitness Stations : Set up outdoor fitness stations at parks or playgrounds with equipment for exercises like pull-ups, push-ups, and lunges.
• Family Fitness Classes : Host free family fitness classes where parents and kids can exercise together and bond as a family.
• Health Fairs : Collaborate with local health organizations to host free health fairs with fitness demos, screenings, and educational resources.
• Adventure Walks : Plan themed adventure walks with scavenger hunts, nature exploration, and physical challenges along the way.
• DIY Obstacle Courses : Create DIY obstacle courses using household items like cones, ropes, and hula hoops for kids to navigate and conquer.
• Community Sports Days : Organize community-wide sports days with free games, races, and activities for kids of all ages.
• Fitness Trails : Develop fitness trails or walking paths in local parks or communities with signage for exercise stations and activities.
• Outdoor Yoga Sessions : Host free outdoor yoga sessions for kids to connect with nature and learn mindfulness and relaxation techniques.
• Dance Parties : Throw free dance parties with kid-friendly music and choreographed routines to get kids moving and having fun.
• Artistic Workshops : Offer free workshops combining fitness with creativity, such as dance painting or yoga storytelling.
• Fitness Bingo : Create free fitness bingo cards with different exercises or activities for kids to complete and earn prizes.
• Healthy Cooking Classes : Teach free cooking classes for kids to learn basic cooking skills and prepare healthy meals and snacks.
• Fitness Field Trips : Organize free field trips to local fitness facilities or outdoor recreational areas for active outings and exploration.
• DIY Sports Equipment : Provide instructions for making homemade sports equipment like jump ropes, agility cones, and balance boards using inexpensive materials.

These free youth fitness program ideas make physical activity accessible and enjoyable for children of all ages and backgrounds. With Exercise.com’s gym management software, you can coordinate and promote these programs to foster a culture of health and wellness in your community.

Fun Fitness Games for Kids

Make exercise enjoyable for children with these entertaining and engaging fitness games:

• Animal Charades : Kids mimic different animal movements (e.g., hopping like a bunny, crawling like a bear) while others guess the animal.
• Fitness Dice Roll : Create dice with exercises (e.g., jumping jacks, squats) and let kids roll to determine their workout routine.
• Balloon Keep-Up : Players keep a balloon in the air using only their hands or feet, challenging coordination and agility.
• Musical Mats : Set up yoga mats or colored spots and play music. When the music stops, kids perform exercises corresponding to the color they’re on.
• Obstacle Course Relay : Divide kids into teams and set up an obstacle course. Teams race to complete the course, incorporating exercises at each station.
• Fitness Bingo : Create bingo cards with exercises instead of numbers. Kids complete exercises to mark off squares and aim to get bingo.
• Simon Says Fitness : Play a fitness-themed version of Simon Says, where kids follow commands to perform exercises like jumping, stretching, and hopping.
• Hopscotch Fitness : Use chalk to draw a hopscotch course with exercises written in each square. Kids perform the exercise before hopping to the next square.
• Fitness Freeze Dance : Play music and have kids dance, then pause the music sporadically. When the music stops, they freeze and hold a fitness pose until the music resumes.
• Fitness Treasure Hunt : Hide fitness-related items around the area. Kids search for the items and perform exercises written on them once found.
• Sponge Relay Race : Fill buckets with water and provide sponges. Kids soak the sponges in water, race to the other end, and squeeze the water into a bucket.
• Jump Rope Challenges : Hold jump rope contests with different challenges like longest jump, most jumps in a minute, or double-dutch competitions.
• Bean Bag Toss : Set up targets at varying distances and have kids toss bean bags at them. Assign exercises based on the target hit.
• Fitness Trivia : Ask fitness-related questions, and kids who answer correctly get to choose an exercise for everyone to perform.
• Limbo Fitness : Play limbo using a broomstick or rope. Lower the bar after each round, challenging kids’ flexibility and balance.
• Hula Hoop Relay : Kids pass a hula hoop down a line without using their hands, incorporating movement like jumping or hopping.
• Yoga Simon Says : Lead a yoga session where kids follow instructions for poses like downward dog, tree pose, or cobra pose.
• Balloon Tennis : Use balloons as “tennis balls” and paper plates as paddles. Kids hit the balloons back and forth, incorporating movement and coordination.
• Fitness Twister : Set up a Twister mat with fitness exercises written on each colored circle. Kids perform the exercise corresponding to the color they touch.
• Plank Competition : Challenge kids to see who can hold a plank position the longest, building core strength and endurance.

These fun fitness games for kids encourage physical activity while fostering teamwork, coordination, and healthy habits. With Exercise.com’s gym management software, you can incorporate these games into your youth fitness programs and engage children in enjoyable and beneficial exercise routines.

Best Youth Fitness Classes for Gyms

Introduce kids to a lifetime of fitness with these top youth fitness classes for gyms:

• Kids’ Cardio Blast : A high-energy class featuring dynamic cardio exercises like jumping jacks, running drills, and agility challenges to boost cardiovascular health and endurance.
• Strength & Conditioning for Teens : Tailored for adolescents, this class focuses on bodyweight exercises, resistance training, and functional movements to build strength, muscle tone, and overall fitness.
• Kids’ Yoga : Introduce children to the benefits of yoga with age-appropriate poses, breathing exercises, and mindfulness practices to improve flexibility, balance, and mental well-being.
• Junior CrossFit : A scaled-down version of CrossFit, incorporating elements of gymnastics, weightlifting, and functional movements in a fun and supportive environment to promote physical literacy and athletic development.
• Sport-Specific Training : Offer classes focused on specific sports like soccer, basketball, or martial arts, providing skill development, conditioning, and injury prevention strategies tailored to each sport’s demands.
• Dance Fitness for Kids : Combine dance styles like hip-hop, jazz, and ballet with fitness exercises and choreography to enhance coordination, rhythm, and cardiovascular fitness in a fun and expressive way.
• Kids’ Bootcamp : A dynamic and interactive class featuring obstacle courses, team challenges, and circuit training to improve strength, endurance, and agility while fostering camaraderie and teamwork.
• Mindful Movement : Incorporate mindfulness practices like meditation, breathing exercises, and gentle movement sequences to help children develop self-awareness, stress management skills, and emotional resilience.
• Parkour Fundamentals : Teach kids the basics of parkour, including jumping, climbing, and vaulting techniques, to enhance agility, spatial awareness, and confidence in overcoming physical obstacles.
• Fitness Fun & Games : Engage kids with a variety of fitness-themed games, relays, and challenges designed to promote physical activity, teamwork, and social interaction in a playful and inclusive environment.

These youth fitness classes offer diverse opportunities for kids to stay active, develop essential movement skills, and cultivate a lifelong passion for health and fitness. With Exercise.com’s gym management software, you can efficiently plan, schedule, and promote these classes to attract families and support the health and well-being of your community’s youth.

What should be the primary focus of a youth fitness program?

The primary focus of a youth fitness program should be on developing a foundation of motor skills, physical literacy, and encouraging lifelong fitness habits. It should prioritize fun, safety, and inclusivity, making sure activities are age-appropriate and engaging to keep children motivated.

How much should I charge for a youth fitness program?

Charging for a youth fitness program depends on the length of the program, the frequency of sessions, and the resources required. Research local rates and consider offering multiple pricing tiers or family discounts to accommodate different budgets. A competitive rate that reflects the value of your program while remaining affordable for families is ideal.

What are some fun kids fitness bootcamp ideas?

Fun kids fitness bootcamp ideas include obstacle courses, relay races, and games like tag or capture the flag that incorporate physical activity. Themed bootcamps, such as superhero training days or jungle adventures, can make the experience more engaging for children.

Read More: Fitness Bootcamp Ideas

What are some good youth outdoors fitness program ideas?

Good youth outdoors fitness program ideas include nature hikes, outdoor yoga sessions, and scavenger hunts that encourage exploration and physical activity. Setting up circuits or stations with different challenges around a park can also provide a comprehensive workout in a fun and stimulating environment.

What are some fitness activities for kids?

Fitness activities for kids can include team sports, dance classes, swimming, martial arts, and simple games like jump rope, hopscotch, or frisbee. Incorporating play into physical activities helps keep children engaged and eager to participate.

What are the fitness goals for youth?

Fitness goals for youth should focus on improving cardiovascular health, strength, flexibility, and endurance. Goals should also aim to enhance motor skills, coordination, and balance, all while fostering a positive attitude towards physical activity.

How can I create a youth fitness program at my gym?

To create a youth fitness program at your gym, start by assessing the needs and interests of the youth in your community. Develop a program that includes a variety of activities to develop different physical skills and keep participants engaged. Ensure instructors are qualified to work with children and can create a safe and supportive environment. Finally, promote your program to local schools and community centers to increase enrollment.

Read More: How can I create a youth fitness program at my gym?

What are the best youth personal training certifications?

The best youth personal training certifications are designed to equip trainers with the knowledge and skills necessary to safely and effectively work with young clients, focusing on age-appropriate physical development, motivational techniques, and safe exercise prescriptions. Here are some of the top certifications available:

• National Academy of Sports Medicine (NASM) Youth Exercise Specialist (YES) – This certification focuses on developing age-appropriate exercise programs for youth between the ages of 6-19. It covers topics such as the psychology of youth, physical development stages, and appropriate exercises for each age group.
• American Council on Exercise (ACE) Youth Fitness Specialist – The ACE Youth Fitness Specialist Certification teaches how to develop tailored fitness programs for children and teenagers that encourage lifelong healthy habits. It includes strategies for engaging kids in physical activity and information on nutrition and behavioral change.
• National Strength and Conditioning Association (NSCA) Certified Special Population Specialist (CSPS) – While not exclusively focused on youth, this certification includes essential knowledge for working with special populations, including young athletes. It covers program design and adjustments necessary for various populations.
• International Sports Sciences Association (ISSA) Youth Fitness Trainer Certification – This certification is aimed at those who want to specialize in creating fun, safe, and effective training programs for children and teens. It addresses the unique needs and challenges of working with younger populations.
• IFPA Youth Fitness Specialist – This program provides comprehensive guidelines for developing physical activity programs that inspire and motivate kids and adolescents to maintain healthy lifestyles.

These certifications not only enhance a trainer’s expertise in handling younger clients but also ensure that workouts are designed to suit the physiological and psychological needs of growing bodies, thus fostering a positive attitude towards fitness from an early age.

What are the 5 test items for the Presidential Youth Fitness Program?

The 5 test items for the Presidential Youth Fitness Program typically include the following:

• Curl-ups or partial curl-ups for abdominal strength and endurance.
• Shuttle run for agility.
• One-mile run or walk for aerobic capacity.
• Pull-ups or right-angle push-ups for upper body strength and endurance.
• Sit-and-reach or trunk lift to measure flexibility.

What is the recommended daily activity for youth?

The recommended daily activity for youth is at least 60 minutes of moderate-to-vigorous physical activity. This should include a mix of aerobic activities, muscle-strengthening exercises, and bone-strengthening activities throughout the week.

How can I make kids fitness fun?

Make kids fitness fun by incorporating games, music, and playful competition into workouts. Use themes and stories to turn exercise sessions into adventures, and give children opportunities to choose activities or lead parts of the session to increase their engagement and enjoyment.

What are some good fitness activities for families to do together at my gym?

Good fitness activities for families to do together at your gym include family yoga classes, parent-child fitness challenges, and interactive circuit training that allows family members to work as teams. Organizing special events like family sports days or obstacle courses can also provide fun and fitness for all ages.

How do I start a sports performance gym that trains youth athletes?

To start a sports performance gym that trains youth athletes, focus on facilities that cater to athletic training, such as space for strength training, agility drills, and recovery areas. Hire certified coaches who specialize in youth athletic training. Develop training programs based on age-specific requirements and sports-specific demands. Engage with local sports teams to create partnerships and offer tailored training programs.

Read More: How to Start a Sports Performance Gym

What are smart goals for youth athletic development?

SMART goals for youth athletic development should be Specific, Measurable, Achievable, Relevant, and Time-bound. For example, improving soccer players’ dribbling skills by practicing specific drills for 30 minutes three times a week for two months, or increasing a young swimmer’s lap time by two seconds within one season.

What are good gym goals for 12-18 year olds?

Good gym goals for 12-18-year-olds include developing foundational strength, improving cardiovascular fitness, and enhancing flexibility and balance. Goals should also focus on proper technique and safety to prevent injuries as they grow.

How can I create a training program for youth who want to play college sports?

Creating a training program for youth who want to play college sports involves focusing on sport-specific skills, strength and conditioning, and mental toughness. Incorporate assessments to track progress and tailor the program to address individual athlete needs. Collaboration with sports coaches and scouts can also ensure the training is aligned with collegiate expectations.

How do I start a youth sports league affiliated with my gym?

To start a youth sports league affiliated with your gym, plan the structure of the league including age groups, season duration, and rules. Secure appropriate facilities and equipment, and recruit qualified referees and volunteers. Promote the league to attract participants and consider partnerships with local businesses for sponsorships.

What is the best sports performance gym software?

The best sports performance gym software is Exercise.com. This platform is excellent for managing sports performance gyms as it offers tools for workout creation, athlete performance tracking, scheduling, and communication. Its robust features allow for detailed data analysis and personalized training regimens, making it invaluable for trainers and athletes alike.

Related Posts

• How to Start a Kids Program in Your Gym
• 70+ Fitness Contest Ideas in 2024
• Sweat Equity: fitness x business
• Halo Fitness Cloud (Life Fitness)
• 50+ Gym Referral Program Ideas in 2024
• Gym Owner Guide
• ACE Youth Fitness Specialist Certification Review (2024)
• How to Create a Gym Website in 2024
• 77 Gym Loyalty Program Ideas to Engage Gym Members
• Why is boutique fitness so popular?
• 50+ Fall Gym Promotion Ideas

FORMED FITNESS

• Sep 11, 2023

Designing an Effective Exercise Program: A Step-by-Step Guide

Updated: Jan 31

Designing an exercise program tailored to your fitness goals is a key step in achieving success on your fitness journey. Whether you're aiming to build strength, lose weight, improve cardiovascular health, or enhance overall well-being, a well-structured exercise program can make a significant difference. In this blog post, we'll outline a step-by-step guide to help you design an effective exercise program that aligns with your objectives and sets you on the path to fitness success.

Step 1: Define Your Goals

The first and most crucial step in designing an exercise program is to clearly define your fitness goals. Ask yourself what you want to achieve. Are you looking to:

Build muscle and strength?

Lose weight and reduce body fat?

Improve cardiovascular endurance?

Enhance flexibility and mobility?

Relieve stress and boost overall well-being?

Having specific, measurable goals will guide the entire program design process and help you stay motivated.

Step 2: Assess Your Current Fitness Level

Before you start any exercise program, it's essential to assess your current fitness level. This assessment will provide a baseline from which to progress. Consider factors such as:

Your current weight and body composition

Cardiovascular fitness (e.g., how far you can walk or run)

Strength (e.g., how many push-ups or squats you can perform)

Flexibility (e.g., your ability to touch your toes)

Any existing injuries or limitations

Knowing your starting point will help you choose appropriate exercises and set realistic goals.

Step 3: Choose the Right Types of Exercise

Depending on your goals and preferences, you'll need to select the types of exercises that align with your objectives. Common categories of exercise include:

1. Cardiovascular Exercises

Cardiovascular exercises increase your heart rate and help improve your cardiovascular fitness. Options include running, cycling, swimming, brisk walking, and aerobic classes.

2. Strength Training Exercises

Strength training involves resistance exercises to build muscle and increase strength. This can be done with free weights, resistance bands, machines, or bodyweight exercises like push-ups and squats.

3. Flexibility and Mobility Exercises

Incorporate stretching exercises and yoga to enhance flexibility and mobility, which can improve your overall movement and reduce the risk of injury.

4. Functional Training

Functional exercises mimic everyday movements and can improve balance and coordination. They often involve exercises like lunges, squats, and balance drills.

5. High-Intensity Interval Training (HIIT)

HIIT workouts combine short bursts of intense activity with brief periods of rest or low-intensity exercise. These can be effective for both cardiovascular fitness and fat loss.

Step 4: Create a Structured Routine

Now that you've identified your goals and chosen the types of exercises you'd like to incorporate, it's time to create a structured routine. Consider these factors when designing your program:

1. Frequency

How often will you exercise each week? Aim for a balanced schedule that allows for adequate recovery time. For example, three to five days a week is a reasonable starting point for most people.

2. Duration

Determine the duration of your workouts. Cardiovascular sessions might range from 20 minutes to an hour, while strength training sessions can vary in length based on your program.

3. Intensity

Define the intensity of your workouts. This could involve factors like the weight lifted, the speed of your cardio exercises, or the level of effort you put into each session.

4. Progression

Plan for gradual progression in your program. Increase the intensity, duration, or complexity of your workouts over time to continue challenging your body and avoid plateaus.

Include a variety of exercises to prevent boredom and work different muscle groups. Variety can also help prevent overuse injuries.

Step 5: Warm-Up and Cool-Down

Don't overlook the importance of warming up and cooling down. A proper warm-up prepares your body for exercise by increasing blood flow and loosening muscles. A cool-down gradually brings your heart rate down and helps with recovery. Spend 5-10 minutes on each before and after your workouts.

Step 6: Monitor Your Progress

To ensure your exercise program remains effective, it's essential to track your progress regularly. Consider using a fitness journal or app to record your workouts, including sets, reps, weights, and how you felt during each session. Regular assessments, such as measuring body composition or retesting your fitness level, can help you stay on track and make necessary adjustments.

Step 7: Listen to Your Body

Finally, always listen to your body. If you experience pain beyond the typical muscle soreness, fatigue, or any other concerning symptoms, it's crucial to rest and consult a healthcare professional if needed. Your health and safety should always be a top priority.

Designing an exercise program is a dynamic and personalized process that requires careful consideration of your goals, fitness level, and preferences. By following this step-by-step guide and remaining committed to your fitness journey, you can create a program that helps you achieve your objectives, improve your overall health, and enjoy a more active and fulfilling life. Remember that consistency and patience are key to long-term success, so stay dedicated to your fitness goals and adapt your program as needed to continue progressing.

Recent Posts

The Profound Benefits of Exercise for Older Adults

Exploring the Benefits of Yoga

The Importance of Workout Recovery

Comentarios

Get Fit Without Working Out: 10 Everyday Activities That Count as Exercise

E ven though you know you should exercise regularly, you may have trouble motivating yourself to actually do it: Less than a quarter of US adults meet weekly exercise guidelines, according to the Centers for Disease Control and Prevention , despite most people  understanding the health benefits of working out . 

So what gives? There are a lot of reasons that people don't exercise more. You may be short on time or energy, or you may not have the equipment that you feel like you need.

But while you might imagine sneakers , sports bras and weight benches when you think of "exercise," you don't have to hit the gym to meet the CDC's guidelines for physical activity. In fact, the CDC's 2018 National Health Statistics report, which contains that 23% statistic, doesn't mention the word "exercise" once. Instead, it's all about physical activity and movement -- whether for work, play or by doctor's orders.

For most of human history, physical activity was incorporated into people's daily lives in the form of labor and chores. These days, people spend a lot more time sitting still on couches, desk chairs and cars. But our lives still require physical movement each day, and it can be easier to meet your daily exercise quota with activities that you need to do anyway (like mowing the lawn) than set aside extra time to do a dedicated workout. 

Rethinking your idea of exercise might inspire you to get even more active -- and you're not necessarily missing out if you skip the gym in favor of sweeping. Here's what to know.

Can daily activities really count as exercise?

Short answer: Yes. "Your body can't tell the difference between bending over to pull out a weed and bending down to pick up a kettlebell," explains Robert S. Herbst , a personal trainer and world champion powerlifter.

Experts divide exercise into two categories: formal exercise and informal exercise. According to Mike Murphy, owner and head physiotherapist of Ireland's RAPID clinic, most people don't see informal exercise as, well, actual exercise. "This may be because informal exercise is difficult to quantify -- one hour walking seems easier to quantify than cleaning the house. But the reality is that many everyday tasks use up far more energy than light exercise," Murphy said.

"Everyday walking up and down stairs, to the shops, carrying things, hanging clothes out to dry, etc. -- all of these activities build up and over weeks and months these can significantly influence our energy balance (contributing significantly to weight gain or weight loss)," he continued.

In fact, even some formal workouts intentionally mimic the "primal movement patterns that represent our daily movement patterns for life," such as squatting, pushing, pulling and twisting, as Brian Nunez , Nike master trainer and performance coach, put it. These programs are known as "functional training." Meanwhile, a workout regimen that involves everyday activities rather than formal exercise is also called NEAT exercise, or non-exercise activity thermogenesis.

So, in short, don't discount all the physical activities that you engage in without intending to exercise. Non-exercise activities are a great way to not only improve your health, but also complete tasks more easily and reduce your risk of injury (no more pulling a muscle carrying the groceries in).

Here are 10 everyday activities that count as exercise, according to experts.

Yard or lawn care

Anyone who's ever mowed the lawn by hand in the height of summer knows that it's a true workout. Nunez explains: "Aside from the low impact and cardiovascular benefits, mowing the lawn requires a lot of functional movement primal patterns in the process of setup, mowing the lawn and cleanup."

Other types of yard work that are a great workout include gardening, weeding, shoveling snow or leaves and much more.

Running errands

Who says your hour-long daily walk can't be through the aisles of Target? Seriously, though, errands often involve plenty of walking, carrying, lifting and other movements.

Cleaning the house

Cleaning the house can involve a wide range of physical movements -- going up and down stairs, carrying things from room to room, pushing and pulling the mop or broom and more. 

Walking the dog

Need we say more? You may be more occupied with getting your pup exercise during their daily walk, but don't forget that you're getting your steps in at that time, too.

Walking, anywhere

You may have heard that sitting for long periods of time is bad for you . But getting up and moving your body every 30 minutes or so is helpful, and walking is great exercise, period -- whether it's to the mailbox, down the hall to wave to your coworker or to grab a snack. 

The 'I'm late' sprint

If you take public transportation regularly, you probably get a ton of light- to moderate-intensity activity throughout your days just by getting to the bus or train. And if you're running late and have to jog a little, that's all the more effort expended.

Playing with kids

Got kids in your life? Getting involved in their play, rather than watching from the nearest couch or bench, will have you out of breath pretty quickly.

Maybe you like to go out dancing, or maybe you're more of the "solo dance party in your pajamas" type. Either way, know that dancing can be a full-body workout and great cardio, too.

Ever heard of "laughter yoga"? One 2014 study found that laughter yoga is a better ab workout than crunches or back lifting exercises. So, the more humor you find in your day, the better.

Sexual activity is also a moderate-intensity workout . Though, of course, it depends on the specific activity, it uses even more energy than weight training .

For more on staying fit without the gym, learn how to tell if you're healthy without any tools or tests and which vitamins you should actually take .

More for your fitness

• 5 Factors That Influence How Quickly You Build Muscle
• The Trick to Getting a Gym Membership for Practically Free
• The Best Thing You Can Do for Your Health Right Now: Standing Up

• Talk to an Advisor
• Your Cart ( 0 ) 0

Study Programs

• Personal Trainer
• NEW! Group Fitness Instructor
• Health Coach
• Medical Exercise Specialist
• ACE Certification Course Bundles
• NEW! YogaRenew (RYS®) Teacher Training Certification
• Why Get Certified
• Why Choose ACE
• Health & Fitness Careers
• How to Become a Personal Trainer
• How to Become a Group Fitness Instructor
• CPR/AED Certificate
• Certification Exam
• Register for Your Exam
• Certification Renewal
• ACE Answers
• Military Financial Assistance

Continuing Education Pathways

CEC Power Pass ™

Get 24 months of unlimited learning.

Specialist Programs

Advance your career with in-depth programs.

Course Bundles

Grow your knowledge with curated sets of courses.

• eCredits Save on CECs with upfront payment.
• Magazine Quizzes Read Certified ™ and earn CECs.
• Compare All Pathways

Popular Course Topics

• Active Aging
• Corrective Exercise
• Strength Training
• Women's Health
• Yoga & Pilates
• New Courses
• Browse All Topics & Courses

Safety Training

• CPR/AED Certification
• First Aid Certification

More Ways To Learn

• Live Webinars
• Certified ™ Magazine
• ACE-Approved Courses

Find your perfect learning pathway!

For certified pros.

• Career Support
• Digital Credentials
• ACE Insights Blog
• Research & Studies

For Business Partners

• Fitness Facilities & Health Clubs
• Education Institutions
• Healthcare Organizations
• Corporate Wellness Programs
• Continuing Education Providers
• International Partners

For Everyone

• Healthy Living Blog
• Exercise Library
• Website Builder
• Tools & Calculators
• Find an ACE Pro
• ACE at a Glance
• Equity, Diversity & Inclusion
• ACE Mover Method
• Standards & Professionalism
• Population Health

About ACE IMPACT

• Our Mission
• Community Impact & Initiatives
• Science & Research
• Community Resources
• Get Involved

Get answers to all your questions!

Things like:

How long is the program? Is the program and exam online? What makes ACE's program different?

• An Evidence-based Guide to Creating Personalized Exercise Programs for Your Clients

• Certified™ : December 2018

View All Articles

Have Your Group Fitness Warm-ups Advanced With the Times?

Ace-sponsored research: what is the best back exercise, want to make more money use your downtime wisely, the future of corporate wellness: a guide for health and exercise professionals, study: how many calories you burn depends on the time of day.

• February 2024
• January 2024
• Coaching Behavior Change Special Issue
• December 2023
• November 2023
• October 2023
• Career Special Issue
• September 2023
• August 2023
• Mental Well-being Special Issue
• The Research Special Issue
• February 2023
• January 2023
• Eat Well, Live Well Special Issue
• December 2022
• November 2022
• October 2022
• Special Exercise is Medicine
• September 2022
• August 2022
• Special Work Smarter
• Special Health Coaching
• February 2022
• January 2022
• Special Nutrition
• December 2021
• November 2021
• October 2021
• Special Business
• September 2021
• August 2021
• Innovative Training Techniques
• Research Special Issue
• February 2021
• January 2021
• Overcoming Challenges Special Issue
• December 2020
• November 2020
• October 2020
• September 2020
• Nutrition Special Issue
• August 2020
• Health Coaching Special Issue
• February 2020
• January 2020
• Behavior Change Special Issue 2019
• December 2019
• November 2019
• October 2019
• Special Career Issue
• September 2019
• August 2019
• Special IFT Model
• Special Research Issue
• February 2019
• January 2019
• Back & Core Special Issue
• December 2018
• November 2018
• October 2018
• September 2018
• August 2018
• Innovative Workouts Special Issue 2018
• Research Special Issue 2018
• February 2018
• January 2018
• Program Design Special Issue 2017
• December 2017
• November 2017
• October 2017
• Special Career Issue 2017
• September 2017
• August 2017
• GFI Special Issue 2017
• Research Special Issue 2017
• February 2017
• January 2017
• Training and Performance Special Issue 2016
• December 2016
• November 2016
• October 2016
• Career Path Special Issue 2016
• September 2016
• August 2016
• Special Nutrition Issue 2016
• Research Special Issue 2016
• February 2016
• January 2016
• Behavior Change Special Issue
• December 2015
• November 2015
• October 2015
• September 2015
• Group Fitness Special Issue
• August 2015
• Research Special Issue 2015
• February 2015
• January 2015
• December 2014
• Fitness Business Special Issue
• November 2014
• October 2014
• Equipment Special Issue
• September 2014
• August 2014
• Weight Loss Special Issue
• HIIT Special Issue
• February 2014
• January 2014
• December 2013
• November 2013
• October 2013
• September 2013
• August 2013

Take the CEC Quiz as you read

In an effort to help you more efficiently earn continuing education credits while you explore CERTIFIED ™ , you can now take the quiz as you read. Get the latest, science-based information while you earn 0.2 CECs.

By Lance C. Dalleck, Ph.D., and Jacinta Brinsley

A growing body of research suggests that a more personalized exercise program of cardiorespiratory and resistance training promotes greater adaptations and training responsiveness. There are, however, limited accepted recommendations on how to create exercise programs on an individual level. This article explores the evidence-based strategies that will enhance your clients’ cardiorespiratory and muscular fitness training responsiveness.

Key Factors Influencing Cardiorespiratory Adaptations

There is a wealth of long-standing research demonstrating a robust relationship between improved cardiorespiratory fitness and reduced risk of mortality from cardiovascular disease (CVD) and all-causes. For instance, Williams (2001) showed in a meta-analysis that there was a marked decrease in relative risk for CVD when individuals moved out of the lowest quartile of cardiorespiratory fitness. Additionally, Blair (2009) provided estimates that low cardiorespiratory fitness accounts for more overall deaths when compared to deaths that could be attributed to traditional CVD risk factors, such as obesity, smoking, hypertension, high cholesterol and diabetes. More recent research has suggested that a 1 metabolic equivalent (MET) increase in maximal oxygen uptake (VO 2 max) was associated with an 18% reduction in deaths due to CVD (Barlow et al., 2012).

As a health and exercise professional, you likely design exercise programs using the “F.I.T.T.” Principle, which addresses the four components of the exercise program: frequency, intensity, time (length) and type of exercise [American College of Sports Medicine (ACSM), 2018]. The overall homeostatic stress of an exercise session is comprised of these components and, in turn, provides the stimulus to initiate adaptive physiological responses. It has been reported in the scientific literature that varying the exercise-training stimulus underpins training responsiveness (Mann, Lamberts and Lambert, 2014).

With this in mind, consider the following two key factors of the exercise program that can substantially influence cardiorespiratory fitness adaptations:   

1. Incorporating Threshold-based Continuous Training

Threshold-based, continuous training consists of performing uninterrupted aerobic exercise at intensities that are anchored to the first and second ventilatory thresholds (VT1 and VT2). Two recent studies suggest that a threshold-based approach for establishing exercise intensity better identifies the lowest effective training stimulus for individuals with varying cardiorespiratory fitness levels.

First, Wolpern and colleagues (2015), in a cohort of physically inactive, middle-aged individuals, compared the effectiveness of two exercise-training programs for improving cardiorespiratory fitness: a threshold-based continuous training method vs. the more commonly recommended relative percent method (i.e., %HRR). It was shown that a threshold-based exercise-intensity program: (1) elicited significantly more than two-fold greater improvements in VO 2 max, and (2) attenuated the individual variation in cardiorespiratory fitness training responses when compared to relative percent exercise training. In fact, it was found that in the threshold-based, continuous-training group, there was positive improvement in cardiorespiratory fitness in 100% of the individuals. Conversely, only 67% of individuals in the relative percent method group experienced a favorable change in cardiorespiratory fitness.

More recently, Dalleck and colleagues (2016) replicated these findings in a cohort of older adults. In a similar manner to the earlier study, the incidence of cardiorespiratory fitness training responsiveness was 100% in the threshold-based, continuous-training group, compared to 64.3% in the relative percent method group.  

2. Combining Threshold-based Continuous Training With High-intensity Interval Training

Over the past decade, aerobic high-intensity interval training (HIIT) has captivated the scientific and exercise communities due to its superior ability to improve cardiorespiratory fitness relative to current exercise guidelines using moderate-intensity continuous training (MICT) (Garber et al., 2011). However, one drawback to the protocols employed in previous HIIT studies is that they require individuals to perform a single form (MICT or HIIT) of training. However, it is more effective to combine the two types of training (MICT and HIIT) to achieve the greatest positive changes in cardiorespiratory fitness. This strategy was employed by Roxburgh and colleagues (2014) in a study that compared the effectiveness of MICT alone or combined MICT + HIIT at improving cardiorespiratory fitness. The researchers found that cardiorespiratory fitness improved nearly threefold more in the MICT + HIIT group when compared to the MICT-alone group.

Optimizing Resistance-training Protocols

Resistance training has become increasingly popular over the past two decades, largely due to its role in improving performance by increasing muscular strength, power, speed, hypertrophy, local muscular endurance, motor performance, balance and coordination (Kraemer and Ratamess, 2003). Muscular fitness, which is determined by the functional parameters of strength, endurance and power, can be manipulated and enhanced through an appropriately designed resistance-training program (Garber et al., 2011).

As a health and exercise professional, you are aware of the ACSM guidelines for resistance training (Table 1). While these are ideally the foundation of your clients’ resistance-training programs, there are a few key factors that should be weighed when designing an appropriate and effective resistance-training program. This section provides evidence-based strategies for building an effective resistance-training program for any client, with the aim to optimize training effectiveness and adaptation. 

To create an effective program, variables such as frequency, intensity, volume and rest intervals are best tailored to the clients’ goals (Kraemer and Ratamess, 2003). Adequate recovery—48 to 72 hours—between sessions is needed to allow cellular and molecular adaptations that stimulate muscle hypertrophy and the associated strength gains (Bickel et al., 2006). Results from meta-analyses show that optimal gains in muscle function and size occur when training is performed two to three times per week (Wernbom, Augustsson and Thomee, 2007).

An effective resistance-training program emphasizes dynamic exercises involving both concentric and eccentric muscles actions, recruiting the major muscle groups of the chest, shoulders, back, hips, legs, trunk and arms (ACSM, 2005). Multijoint exercises, which recruit multiple muscle groups in a single exercise, are particularly beneficial from a functional perspective and provide an opportunity to pattern real-life movements. When taking any client through a resistance-based program, always emphasize correct form and technique. Performing each rep deliberately and in a controlled manner, and allowing for movement through a full range of motion of the joint demonstrates the greatest mastery.

How to Calculate a Valid One-repetition Maximum (1-RM) for Your Clients

Many resistance-training recommendations are based on a percentage of one-repetition maximum (1-RM). This makes it possible to identify precise workloads and increases the likelihood of achieving a positive response to resistance training. Guidelines for resistance-training intensity are as follows:

• 60-70% of 1-RM for strength gains in novice to intermediate exercisers
• ≥80% 1-RM for experienced strength trainers
• Muscular endurance training is set below 50% of 1-RM

Reliable and validated 1-RM testing protocols are outlined below.

For clients who are experienced in resistance training and capable of lifting heavy weights, prediction equations tend to underpredict 1-RM (Dohoney et al., 2002). For these individuals, the following procedure is recommended:

• Familiarize your client with each resistance exercise by performing eight to 10 repetitions of a light load (approximately 50% of predicted 1-RM) as a preliminary warm-up.
• After one minute of rest, have your client perform five repetitions at a load of approximately 80% 1-RM through a full range of motion as a secondary warm-up.
• If the first 1-RM attempt is successful (appropriate lifting form is achieved), increase the weight until the maximum weight the client can lift is established. Have the client rest for three minutes between each attempt.
• If the first 1-RM lift is unsuccessful, reduce the weight until the client successfully lifts the heaviest weight possible.
• Have the client rest three minutes between 1-RM testing for each resistance exercise.

Where it is more appropriate to carry out submaximal testing, the following procedures have been shown to be valid and reliable (Dohoney et al., 2002):

• Ensure your client is familiar with each exercise and equipment by performing 8-10 repetitions of a light-to-moderate load.
• Select a weight for which the client can only perform 10 or fewer repetitions.
• Use equations (Table 2) to calculate predicted 1-RM.

Individualizing Your Clients’ Resistance-training Programs

As a health and exercise professional, you know how to systematically structure your clients’ programs. However, it is the magnitude of each client’s effort that determines the successful outcomes associated with resistance training (Kraemer and Ratamess, 2003). Any exercise program should be based on the individual’s goals, as research shows this to increase both enjoyment and adherence. Indeed, individualized training programs are most effective because they ensure that all goal-oriented issues are included within the design (Kraemer and Ratamess, 2003).

It is important that you assess a few basic physical aspects to determine the most efficacious starting point for your client’s resistance-training journey. Analyzing standing posture, for example, provides a window to any dysfunction seen during dynamic postures. On physical examination, it is important to note things such as asymmetries, tightness, weakness, range of motion, control, proprioception and activation sequencing (for example, glutes before hamstrings in prone hip extension).

When it comes to progressing each client’s resistance-training program, five simple principles apply:

Progression

Gradually increasing the stress placed on the body is pivotal for improving all parameters of muscular fitness. Resistance training is only effective for improving health and performance if the body is continuously challenged to exert a greater magnitude of force to meet higher physiologic demands.

Specificity

Target certain variables of the training program to create subsequent adaptations appropriate to training phase, injury and performance goals. Physiological adaptations are specific to, and can be manipulated by, the muscle actions involved, velocity of movement, exercise range of motion, muscle groups trained, energy systems involved, and the intensity and volume of training (Kraemer, Ratamess and French, 2002).

Apply an above-normal stress or resistance-training load to the target muscle(s) to elicit a beneficial resistance-training response.

Reversibility

Once initial neuromscular adaptations have occurred, without regular resistance training, muscles may become weaker and atrophy.

Diminishing Returns

After an initial level of muscular adaptation has been achieved, there will be a decline in the overall effectiveness of continued resistance training at eliciting sustained muscular adaptations.

American College of Sports Medicine (2018).  ACSM's Guidelines for Exercise Testing and Prescription  (10th ed.). Philadelphia: Wolters Kluwer.

American College of Sports Medicine (2009). Position Stand: Progression models in resistance training for healthy adults . Medicine & Science in Sports & Exercise, 41, 687-708.

Barbalho, M. et al. (2017). There are no no-responders to low or high resistance training volumes among older women . Experimental Gerontology, 99, 18-26.

Barlow, C.E. et al. (2012). Cardiorespiratory fitness and long-term survival in “low-risk” adults . Journal of the American Heart Association, 1, 4, e001354.

Bickel, C.S. et al. (2005). Time course of molecular responses of human skeletal muscle to acute bouts of resistance exercise . Journal of Applied Physiology, 98, 2, 482-488.

Blair, S.N. (2009). Physical inactivity: The biggest public health problem of the 21st century . British Journal of Sports Medicine, 43, 1, 1-2.

Dohoney, J.A. et al. (2002). Prediction of one repetition maximum (1-RM) strength from a 4-6 RM and a 7-10 RM submaximal strength test in healthy young adult males . Journal of Exercise Physiology Online, 5, 54-59.

Dalleck, L.C. et al. (2016). Does a personalized exercise prescription enhance training efficacy and limit training unresponsiveness? A randomized controlled trial . Journal of Fitness Research, 5, 3, 15-27.

Garber, C.E. et al. (2011). Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: Guidance for prescribing exercise . Medicine & Science in Sports & Exercise, 43, 1334-1359.

Kraemer, W.J. and Ratamess, N.A. (2003). Fundamentals of resistance training: Progression and exercise prescription . Medicine & Science in Sports & Exercise, 36, 674-688.

Kraemer, W.J., Ratamess, N.A. and French, D.N. (2002). Resistance training for health and performance . Current Sports Medicine Report, 1, 165-171.

Mann, T.N., Lamberts, R.P. and Lambert, M.I. (2014). High responders and low responders: Factors associated with individual variation in response to standardized training . Sports Medicine, 44, 1113-1124.

Paoli, A. et al. (2017). Resistance training with single vs. multi-joint exercises at equal and total load volume: Effects on body composition, cardiorespiratory fitness and muscle strength . Frontiers in Physiology, 8, 1105.

Roxburgh, B.H. et al. (2014). Is moderate intensity exercise training combined with high intensity interval training more effective at improving cardiorespiratory fitness than moderate intensity exercise training alone? Journal of Sports Science Medicine, 13, 3, 702-707.

Wernbom, M., Augustsson, J. and Thomee, R. (2007). The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans . Sports Medicine, 37, 225-264.

Williams, P.T. (2001). Physical fitness and activity as separate heart disease risk factors: A meta-analysis . Medicine & Science in Sports & Exercise, 33, 5, 754-761.

Wolpern, A.E. et al. (2015). Is a threshold-based model a superior method to the relative percent concept for establishing individual exercise intensity? A randomized controlled trial . BMC Sports Science, Medicine and Rehabilitation, 7, 16.

______________________________________________________________________

Sign up to receive CERTIFIED ™

CERTIFIED™ is a free online monthly publication from ACE designed to equip certified fitness professionals and health professionals alike with the knowledge they need to continue growing.

Lance C. Dalleck

Lance C. Dalleck, PhD, is a professor of Exercise and Sport Science at Western Colorado University. His research interests include improving exercise performance and health outcomes through evidence-based practice, quantifying the energy expenditure of outdoor and non-traditional types of physical activity, and studying historical perspectives in health, fitness and exercise physiology. Dr. Dalleck is a member of the ACE Scientific Advisory Panel. 

More Articles

Questions Answered: 0 / 15

Recent research suggests that a 1 metabolic equivalent (MET) increase in maximal oxygen uptake (VO 2 max) is associated with a(n) ________ reduction in deaths due to CVD.

Results from meta-analyses show that optimal gains in muscle function and size occur when training is performed _____________________.

Once a week

Two to three times per week

Four to five times per week

Which of the following is NOT one of the five principles of progressing a resistance-training program?

Diminishing returns

Earn CECs and SAVE

Keep your cost low and your expertise high with CERTIFIED ™ quiz bundles.

AARP Rewards is here to make your next steps easy, rewarding and fun. Find out more.

Popular Searches

AARP daily Crossword Puzzle

Hotels with AARP discounts

Life Insurance

AARP Dental Insurance Plans

Suggested Links

AARP MEMBERSHIP — $12 FOR YOUR FIRST YEAR WHEN YOU SIGN UP FOR AUTOMATIC RENEWAL

Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine.

• right_container

Work & Jobs

Social Security

AARP en Español

• Membership & Benefits

AARP Rewards

• AARP Rewards %{points}%

Conditions & Treatments

Drugs & Supplements

Health Care & Coverage

Health Benefits

Staying Fit

Your Personalized Guide to Fitness

AARP Hearing Center

Ways To Improve Your Hearing

Brain Health Resources

Tools and Explainers on Brain Health

How to Save Your Own Life

Scams & Fraud

Personal Finance

Money Benefits

View and Report Scams in Your Area

AARP Foundation Tax-Aide

Free Tax Preparation Assistance

AARP Money Map

Get Your Finances Back on Track

Budget & Savings

Make Your Appliances Last Longer

Small Business

Age Discrimination

Flexible Work

Freelance Jobs You Can Do From Home

AARP Skills Builder

Online Courses to Boost Your Career

31 Great Ways to Boost Your Career

ON-DEMAND WEBINARS

Tips to Enhance Your Job Search

Get More out of Your Benefits

When to Start Taking Social Security

10 Top Social Security FAQs

Social Security Benefits Calculator

Medicare Made Easy

Original vs. Medicare Advantage

Enrollment Guide

Step-by-Step Tool for First-Timers

Prescription Drugs

9 Biggest Changes Under New Rx Law

Medicare FAQs

Quick Answers to Your Top Questions

Care at Home

Financial & Legal

Life Balance

LONG-TERM CARE

​Understanding Basics of LTC Insurance​

State Guides

Assistance and Services in Your Area

Prepare to Care Guides

How to Develop a Caregiving Plan

End of Life

How to Cope With Grief, Loss

Recently Played

Word & Trivia

Atari® & Retro

Members Only

Staying Sharp

Mobile Apps

More About Games

Right Again! Trivia

Right Again! Trivia – Sports

Atari® Video Games

Throwback Thursday Crossword

Travel Tips

Vacation Ideas

Destinations

Travel Benefits

Beach vacation ideas

Vacations for Sun and Fun

Plan Ahead for Tourist Taxes

AARP City Guide

Discover Seattle

How to Pick the Right Cruise for You

Entertainment & Style

Family & Relationships

Personal Tech

Home & Living

Celebrities

Beauty & Style

TV for Grownups

Best Reality TV Shows for Grownups

Robert De Niro Reflects on His Life

Free Online Novel

Read 'Chase'

Sex & Dating

Spice Up Your Love Life

Navigate All Kinds of Connections

How to Create a Home Gym

Store Medical Records on Your Phone?

Maximize the Life of Your Phone Battery

Virtual Community Center

Join Free Tech Help Events

Create a Hygge Haven

Soups to Comfort Your Soul

AARP Smart Guide

Spring Clean All of Your Spaces

Driver Safety

Maintenance & Safety

Trends & Technology

How to Keep Your Car Running

We Need To Talk

Assess Your Loved One's Driving Skills

AARP Smart Driver Course

Building Resilience in Difficult Times

Tips for Finding Your Calm

Weight Loss After 50 Challenge

Cautionary Tales of Today's Biggest Scams

7 Top Podcasts for Armchair Travelers

Jean Chatzky: ‘Closing the Savings Gap’

Quick Digest of Today's Top News

AARP Top Tips for Navigating Life

Get Moving With Our Workout Series

You are now leaving AARP.org and going to a website that is not operated by AARP. A different privacy policy and terms of service will apply.

Go to Series Main Page

10 Types of Exercise That Can Help You Live Longer

From walking to pickleball to yoga, here's what science says about what makes a difference in longevity.

Kim Painter,

There’s no doubt: Moving your body can help you live longer. If you move as much as experts suggest – the equivalent of at least 150 minutes of brisk walking or 75 minutes of running each week — you cut your risk of early death by about a third, according to the 2018 Physical Activity Guidelines for Americans . That level of moderate to vigorous activity, the kind that gets your heart pumping faster, has “a dramatic effect on longevity,” says William Kraus, M.D., a professor of medicine at Duke University who helped create the guidelines. “People live longer, they have less disease of all types.”  That includes heart disease, cancer, diabetes, and cognitive decline, he says.

But what if you like a little variety? Can your weekly pickleball game count? How about some weight lifting, tai chi, dancing, or even a round of golf?

AARP Membership — $12 for your first year when you sign up for Automatic Renewal

While some forms of exercise are more directly linked with life extension than others, mixing it up is probably a good idea, researchers say.

“Ideally, you’re not just doing one thing,” says James O’Keefe, director of preventive cardiology at Saint Luke’s Mid America Heart Institute, Kansas City, Missouri. At 67, he says, he follows his own advice, fitting pickleball, swimming, yoga, weight lifting, and walks with his wife and dog into a typical week.

Here are 10 activities that just might help you see more birthdays.

While walking may be the plain vanilla ice cream of physical activity, that doesn’t mean it’s not an excellent choice. And it’s popular, with 32 percent of older adults telling AARP researchers they do some brisk walking for exercise each day.  Some are gaining as much as two hours of life expectancy for every hour they walk, according to the American Heart Association.

Walking is one of the best-studied forms of physical activity, with clear longevity benefits, Kraus says. And, he notes, while the guidelines urge a minimum of 150 to 300 minutes of such moderate activity each week, you start seeing life-extending benefits with your first brisk steps. You keep building benefits, he says, by doing more.

“Get off the screens, go for a five-minute walk,” and your health starts improving right away, O’Keefe says.

Try a  10 minute indoor walking workout with Denise Austin.

Like walking, running is backed by strong evidence that it can extend lives, Kraus says. The biggest advantage of vigorous activities, like running, is that you can expend the same energy in less time, he says.

That appeals to a lot of people, he says, including him: “I run 45 miles a week,’” he says.  “If I was trying to walk 45 miles a week, I would do nothing else.”

There’s no evidence, he adds, that vigorous exercise per se is dangerous for healthy older adults. The real danger, he says, is suddenly pushing yourself hard when you’re out of shape – like, the inactive people who have heart attacks shoveling snow during winter months. .

Check out 8 Tips for Older Runners.

3. Water workouts

If you’d rather work out in water – to spare aching joints, for example – research is on your side. One study of 80,000 people found swimmers were 41 percent less likely to die of heart disease or stroke and 28 percent less likely to die early of any cause.

Swimming just two-tenths of a mile can give you about the same workout as running a mile, Kraus says.

Other ways to get a heart-pumping workout: water walking, water running or a water aerobics class .

Most Popular

AARP NEWSLETTERS

%{ newsLetterPromoText  }%

%{ description }%

Privacy Policy

ARTICLE CONTINUES AFTER ADVERTISEMENT

Cut a rug, shake your booty, bust a move. Whatever you call it, dancing counts as moderate to vigorous exercise.  Dancers not only improve their heart health, they get stronger muscles, better balance, and a better mood, studies suggest.

The workout you get will depend on the type of dancing you do and how long you do it. An hour of traditional ballroom dancing works your body about as hard as an hour of brisk walking, according to the National Institutes of Health. An hour of salsa or an aerobic dance class is more like running or swimming laps.

AARP® Vision Plans from VSP™

Exclusive vision insurance plans designed for members and their families

5. Working out with weights

As you age, you should work to stay strong, so you can keep doing things like carrying your groceries and climbing stairs, according to the National Institute on Aging. The physical activity guidelines say you should use all your muscle groups (legs, hips, chest, back, abdomen, shoulders and arms) to lift weights, use resistance bands or engage in other strength-building activities at least twice a week.

Still, studies clearly linking strength training to longer lives are far behind those on aerobic activities, says Jessica Gorzelitz, an assistant professor of health promotion at the University of Iowa. That’s a remnant, she says, of when strength-building was reserved for “the (Arnold) Schwarzeneggers of the world.”

Now, she says, some promising data is emerging. In a 2022 study of nearly 100,000 people ages 55 to 74, she and her colleagues found that older adults who did any weight lifting, but no moderate to vigorous aerobic activity, were 9 percent to 22 percent  less likely to die over a decade . Those who met aerobic guidelines and lifted weights once or twice a week had a 41 percent to 47 percent lower risk. Women got a particularly big boost, Gorzelitz says.

If you’re not sure where to start, consider joining a class or working with a personal trainer or physical therapist, she suggests.

6. Sitting or squatting exercises

O’Keefe suggests trying this test: Lower yourself to sit on the floor, counting how many times you need to touch a hand, knee, or other body part to assist you. Now stand up, doing the same count. You’ve just performed the sitting-rising test (SRT), shown to be strongly linked with life expectancy in older adults. If you need to support yourself more than twice (once on the way down and once on the way up, for example), you have a higher risk of death over the next 6 years, according to a key 2014 study. The risk was highest in those needing the most support.

(Note: In that study, participants were barefoot, wore loose clothing, and got coaching on how to improve before final scores were calculated. Also: no one over 70 got a perfect score – meaning no touches going up or down).

One way to improve your score, and maybe your lifespan, is to practice sitting and rising from the floor or, if that’s too tough, from a chair, with as little support as needed, O’Keefe says.

Or, he says, you could do squats. To do one, stand with your feet slightly more than shoulder-width apart, toes forward.  Slowly lower yourself to a sitting position, then stand.

See an example of how to do proper squats in the #1 Exercise to Do As You Get Older .

Gorzelitz is also a big fan of squats: If you can’t squat, she says, at some point you’ll have trouble using a toilet: “It’s an incredibly functional movement.” 

LEARN MORE ABOUT AARP MEMBERSHIP.

7. Tennis, badminton – or pickleball

O’Keefe has good reason to think the pickleball he plays three times a week is boosting his lifespan. He was among the authors of a study that followed more than 8,500 Danish people for 25 years, looking at survival odds among those who engaged in various activities.

While biking, swimming, jogging, calisthenics, and health club participation were all associated with longer lives, those who played racquet sports stood out. Tennis players lived an average of 9.7 years longer than inactive people; badminton enthusiasts got an extra 6.2 years.

The study doesn’t prove the activities led to the longer lives and it didn’t include pickleball, America’s fastest growing sport. But it does suggest pickleball enthusiasts are on to something, O’Keefe says. Like tennis and badminton, pickleball gets your heart beating, and involves lunging, hand-eye coordination, and quick reactions, he says. But it’s also a very social activity  – and that gives you an additional longevity boost, he says.  Pickleball is “a great way to make friends,” he says, and “have a lot of fun.”  That’s a potent recipe for a longer life, he says.

For how-to videos and inspirational stories, check out AARP's Guide to Pickleball .

The physical activity guidelines also say older adults should work on their balance. Tai chi, a popular activity that uses slow, gentle, movements and controlled breathing, may well be “the best exercise for balance,” says Lin Yang, a researcher with Alberta Health Services, in Calgary, Canada. Yang, who studies physical activity in cancer survivors, says there’s no direct evidence that tai chi extends lives, but growing evidence that good balance does.

In one study, Yang and her colleagues followed nearly 6,000 people over age 40 for up to 17 years and found that those with poor balance were more likely to die from heart disease, cancer or any cause. Poor balance may be a marker, rather than a cause, of some health problems, she says. But, she says, it likely contributes to deaths by increasing both falls and fear of falling  –  leading to inactivity.

A review of 24 studies, published in 2023, found tai chi reduced the risk of falling in older adults , with protection increasing the longer people practiced it.

Tai chi may boost longevity in additional ways. One recent study showed it could lower blood pressure, a major contributor to heart and stroke deaths.

Yes, golf can be a longevity-boosting activity. It’s right there on a list of suggestions for older adults in the official physical activity guidelines, along with mowing the lawn and raking leaves. But mind the details: The suggested activity is “walking as a part of golf.”

“Golf is a sport (where) you are doing a lot of moving… assuming you’re not using the cart,” Gorzelitz says. She was part of a study in which more than 270,000 people with an average age of 70 were asked about their activities and followed for 12 years.  Death rates were lowest in those who played racquet sports or ran, followed by regular walkers, golfers, swimmers, and cyclers.

It was “only one study,” Gorzelitz says, but the bottom line was that all the activities were associated with longer lives, if people did them often enough, with enough vigor. 

Yoga can be a strength-training or moderate aerobic activity, depending on the form you practice. A review of 33 studies involving people over age 65 found that yoga can increase walking speed and the ability to rise from a chair – both of which are associated with longer lives, according to researchers from Brigham and Women’s Hospital, Boston. Low impact and functional fitness workouts , such as yoga and pilates, are gaining in popularity, due to their emphasis on flexibility and balance, as well as a lower risk of injury, according to online publication Axios.

Some final advice

Still not sure which life-extending activities to try?

O’Keefe has some advice:  “Don’t overthink it. Just get out there.”

Kim Painter is a contributing writer who specializes in health and psychology. She frequently writes for AARP's Staying Sharp and previously worked as a health reporter and columnist at USA Today .

Discover AARP Members Only Access

Already a Member? Login

More on Health

Work Out at Home With Our Free Pilates Videos

Best Exercise for Lowering Blood Pressure

New study finds this is #1

8 Exercises to Help You Lose Weight

These effective workouts can help you burn calories

5 Tests to See How Well You Are Aging 

Find out your fitness level

Recommended for You

AARP Value & Member Benefits

Learn, earn and redeem points for rewards with our free loyalty program

AARP® Dental Insurance Plan administered by Delta Dental Insurance Company

Dental insurance plans for members and their families

The National Hearing Test

Members can take a free hearing test by phone

AARP® Staying Sharp®

Activities, recipes, challenges and more with full access to AARP Staying Sharp®

SAVE MONEY WITH THESE LIMITED-TIME OFFERS

Your commitment makes a difference! Give monthly to help communities meet urgent needs and make systemic change, including in response to the climate crisis. $100 will be added to your gift when you become a Partner for Peace today.

Quaker action for a just world

• Give monthly
• More ways to give

Johan Maurer

Johan Maurer  served with Friends World Committee for Consultation in the Right Sharing of World Resources program, and later as general secretary of Friends United Meeting. Currently he and his wife Judy Maurer are teachers in Elektrostal, Russia. They are members of Reedwood Friends Church in Portland, Oregon, and of Moscow Monthly Meeting of Friends in Russia. Johan blogs weekly at  Can You Believe?

Turn Your Curiosity Into Discovery

Latest facts.

Follistatin344 Peptide Considerations

Approach for Using 5 Tips To Help You Write Your Dissertation

40 facts about elektrostal.

Written by Lanette Mayes

Modified & Updated: 02 Mar 2024

Reviewed by Jessica Corbett

Elektrostal is a vibrant city located in the Moscow Oblast region of Russia. With a rich history, stunning architecture, and a thriving community, Elektrostal is a city that has much to offer. Whether you are a history buff, nature enthusiast, or simply curious about different cultures, Elektrostal is sure to captivate you.

This article will provide you with 40 fascinating facts about Elektrostal, giving you a better understanding of why this city is worth exploring. From its origins as an industrial hub to its modern-day charm, we will delve into the various aspects that make Elektrostal a unique and must-visit destination.

So, join us as we uncover the hidden treasures of Elektrostal and discover what makes this city a true gem in the heart of Russia.

Key Takeaways:

• Elektrostal, known as the “Motor City of Russia,” is a vibrant and growing city with a rich industrial history, offering diverse cultural experiences and a strong commitment to environmental sustainability.
• With its convenient location near Moscow, Elektrostal provides a picturesque landscape, vibrant nightlife, and a range of recreational activities, making it an ideal destination for residents and visitors alike.

Known as the “Motor City of Russia.”

Elektrostal, a city located in the Moscow Oblast region of Russia, earned the nickname “Motor City” due to its significant involvement in the automotive industry.

Home to the Elektrostal Metallurgical Plant.

Elektrostal is renowned for its metallurgical plant, which has been producing high-quality steel and alloys since its establishment in 1916.

Boasts a rich industrial heritage.

Elektrostal has a long history of industrial development, contributing to the growth and progress of the region.

Founded in 1916.

The city of Elektrostal was founded in 1916 as a result of the construction of the Elektrostal Metallurgical Plant.

Located approximately 50 kilometers east of Moscow.

Elektrostal is situated in close proximity to the Russian capital, making it easily accessible for both residents and visitors.

Known for its vibrant cultural scene.

Elektrostal is home to several cultural institutions, including museums, theaters, and art galleries that showcase the city’s rich artistic heritage.

A popular destination for nature lovers.

Surrounded by picturesque landscapes and forests, Elektrostal offers ample opportunities for outdoor activities such as hiking, camping, and birdwatching.

Hosts the annual Elektrostal City Day celebrations.

Every year, Elektrostal organizes festive events and activities to celebrate its founding, bringing together residents and visitors in a spirit of unity and joy.

Has a population of approximately 160,000 people.

Elektrostal is home to a diverse and vibrant community of around 160,000 residents, contributing to its dynamic atmosphere.

Boasts excellent education facilities.

The city is known for its well-established educational institutions, providing quality education to students of all ages.

A center for scientific research and innovation.

Elektrostal serves as an important hub for scientific research, particularly in the fields of metallurgy, materials science, and engineering.

Surrounded by picturesque lakes.

The city is blessed with numerous beautiful lakes, offering scenic views and recreational opportunities for locals and visitors alike.

Well-connected transportation system.

Elektrostal benefits from an efficient transportation network, including highways, railways, and public transportation options, ensuring convenient travel within and beyond the city.

Famous for its traditional Russian cuisine.

Food enthusiasts can indulge in authentic Russian dishes at numerous restaurants and cafes scattered throughout Elektrostal.

Home to notable architectural landmarks.

Elektrostal boasts impressive architecture, including the Church of the Transfiguration of the Lord and the Elektrostal Palace of Culture.

Offers a wide range of recreational facilities.

Residents and visitors can enjoy various recreational activities, such as sports complexes, swimming pools, and fitness centers, enhancing the overall quality of life.

Provides a high standard of healthcare.

Elektrostal is equipped with modern medical facilities, ensuring residents have access to quality healthcare services.

Home to the Elektrostal History Museum.

The Elektrostal History Museum showcases the city’s fascinating past through exhibitions and displays.

A hub for sports enthusiasts.

Elektrostal is passionate about sports, with numerous stadiums, arenas, and sports clubs offering opportunities for athletes and spectators.

Celebrates diverse cultural festivals.

Throughout the year, Elektrostal hosts a variety of cultural festivals, celebrating different ethnicities, traditions, and art forms.

Electric power played a significant role in its early development.

Elektrostal owes its name and initial growth to the establishment of electric power stations and the utilization of electricity in the industrial sector.

Boasts a thriving economy.

The city’s strong industrial base, coupled with its strategic location near Moscow, has contributed to Elektrostal’s prosperous economic status.

Houses the Elektrostal Drama Theater.

The Elektrostal Drama Theater is a cultural centerpiece, attracting theater enthusiasts from far and wide.

Popular destination for winter sports.

Elektrostal’s proximity to ski resorts and winter sport facilities makes it a favorite destination for skiing, snowboarding, and other winter activities.

Promotes environmental sustainability.

Elektrostal prioritizes environmental protection and sustainability, implementing initiatives to reduce pollution and preserve natural resources.

Home to renowned educational institutions.

Elektrostal is known for its prestigious schools and universities, offering a wide range of academic programs to students.

Committed to cultural preservation.

The city values its cultural heritage and takes active steps to preserve and promote traditional customs, crafts, and arts.

Hosts an annual International Film Festival.

The Elektrostal International Film Festival attracts filmmakers and cinema enthusiasts from around the world, showcasing a diverse range of films.

Encourages entrepreneurship and innovation.

Elektrostal supports aspiring entrepreneurs and fosters a culture of innovation, providing opportunities for startups and business development.

Offers a range of housing options.

Elektrostal provides diverse housing options, including apartments, houses, and residential complexes, catering to different lifestyles and budgets.

Home to notable sports teams.

Elektrostal is proud of its sports legacy, with several successful sports teams competing at regional and national levels.

Boasts a vibrant nightlife scene.

Residents and visitors can enjoy a lively nightlife in Elektrostal, with numerous bars, clubs, and entertainment venues.

Promotes cultural exchange and international relations.

Elektrostal actively engages in international partnerships, cultural exchanges, and diplomatic collaborations to foster global connections.

Surrounded by beautiful nature reserves.

Nearby nature reserves, such as the Barybino Forest and Luchinskoye Lake, offer opportunities for nature enthusiasts to explore and appreciate the region’s biodiversity.

Commemorates historical events.

The city pays tribute to significant historical events through memorials, monuments, and exhibitions, ensuring the preservation of collective memory.

Promotes sports and youth development.

Elektrostal invests in sports infrastructure and programs to encourage youth participation, health, and physical fitness.

Hosts annual cultural and artistic festivals.

Throughout the year, Elektrostal celebrates its cultural diversity through festivals dedicated to music, dance, art, and theater.

Provides a picturesque landscape for photography enthusiasts.

The city’s scenic beauty, architectural landmarks, and natural surroundings make it a paradise for photographers.

Connects to Moscow via a direct train line.

The convenient train connection between Elektrostal and Moscow makes commuting between the two cities effortless.

A city with a bright future.

Elektrostal continues to grow and develop, aiming to become a model city in terms of infrastructure, sustainability, and quality of life for its residents.

In conclusion, Elektrostal is a fascinating city with a rich history and a vibrant present. From its origins as a center of steel production to its modern-day status as a hub for education and industry, Elektrostal has plenty to offer both residents and visitors. With its beautiful parks, cultural attractions, and proximity to Moscow, there is no shortage of things to see and do in this dynamic city. Whether you’re interested in exploring its historical landmarks, enjoying outdoor activities, or immersing yourself in the local culture, Elektrostal has something for everyone. So, next time you find yourself in the Moscow region, don’t miss the opportunity to discover the hidden gems of Elektrostal.

Q: What is the population of Elektrostal?

A: As of the latest data, the population of Elektrostal is approximately XXXX.

Q: How far is Elektrostal from Moscow?

A: Elektrostal is located approximately XX kilometers away from Moscow.

Q: Are there any famous landmarks in Elektrostal?

A: Yes, Elektrostal is home to several notable landmarks, including XXXX and XXXX.

Q: What industries are prominent in Elektrostal?

A: Elektrostal is known for its steel production industry and is also a center for engineering and manufacturing.

Q: Are there any universities or educational institutions in Elektrostal?

A: Yes, Elektrostal is home to XXXX University and several other educational institutions.

Q: What are some popular outdoor activities in Elektrostal?

A: Elektrostal offers several outdoor activities, such as hiking, cycling, and picnicking in its beautiful parks.

Q: Is Elektrostal well-connected in terms of transportation?

A: Yes, Elektrostal has good transportation links, including trains and buses, making it easily accessible from nearby cities.

Q: Are there any annual events or festivals in Elektrostal?

A: Yes, Elektrostal hosts various events and festivals throughout the year, including XXXX and XXXX.

Was this page helpful?

Our commitment to delivering trustworthy and engaging content is at the heart of what we do. Each fact on our site is contributed by real users like you, bringing a wealth of diverse insights and information. To ensure the highest standards of accuracy and reliability, our dedicated editors meticulously review each submission. This process guarantees that the facts we share are not only fascinating but also credible. Trust in our commitment to quality and authenticity as you explore and learn with us.

Share this Fact: