Fitness

So you know to prioritize both cardio and strengthening, fit in a walk or yoga flow even when you don’t have time for a full workout, and eat nutritious food to help your body feel its best while exercising. But the one crucial part of a healthy fitness routine you might be neglecting? Stretching. Stretching is not just an excuse to nap in Savasana for five minutes or for impressing your friends by doing splits during a night out (looking at you, Kyle Richards).
Stretching keeps the body flexible, strong, and healthy. When your muscles are flexible, they’re able to maintain a range of motion to prevent injuries and improve both endurance and strength. In other words, a flexible body is a healthy body. Yes, we need to stretch to accompany our workouts, but we also need to stretch to relieve tension, counteract the effects of sitting all day, and improve the overall health of the body. 
You don’t need to dedicate an hour a day or change your entire routine to stretch more. To prove it, we rounded up a list of obé Fitness stretching classes that range from a quick five-minute flow to a 30-minute sculpt workout that fits in the stretching for you. Whether you prefer to give your muscles some extra love during your morning routine, night routine, before a workout, after a workout, or throughout your workday, there’s an obé class for you. Scroll on to find the stretching sequence that appeals to you—your muscles can thank me later. 
For 50% off your first month and a free 7-day trial, use code “TEG50” at checkout!

If you’re on your lunch break or taking a quick 10-minute break, this is the stretch for you. It’s meant to not only stretch out your entire body from head to toe but is also meant to energize you. Think of this stretch series as your 3 p.m. coffee alternative. Trust me, you won’t need a shot of espresso when you use this to treat your afternoon slump. 

PSA to runners, joggers, and cardio-lovers: You need to be stretching. Not only is stretching before and after cardio workouts crucial in preventing injuries, but properly preparing your muscles can also help improve endurance and speed. Try this stretching warmup, whether you’re about to hit the treadmill or sprint on a track. 

If mornings are your sacred time to prepare your mind and body for the day ahead, I got you. For those of us who prefer to wake up slowly and peacefully instead of rush right into a workout first thing in the morning, this flow will help center you and energize you after waking up while also providing you with calm energy to take on your day. 

Picture this: You crushed a killer leg day yesterday and now it’s painful to walk. Or maybe you keep a lot of tension in your hips (guilty!), and your hamstrings and glutes are always tight. Look no further than this lower-body stretch, designed to gently open up your hips and stretch out the hamstrings. 

I get a lot of tension headaches, and after my doctor suggested the tension was coming from my neck, shoulders, and upper back, I started doing this five-minute neck and upper back stretch every day. Spoiler alert: My tension headaches went away. This is also good for tech neck (also guilty) or people who sit at a desk all day (AKA most of us). 

If you’re a seasoned stretcher who wants something that goes a little deeper than your normal body stretches (but without paying for fancy equipment you most likely won’t use), good news. All you need to get deeper and stretch every muscle group in the body is a chair. Grab the one from your office or a dining chair from the kitchen and give your muscles a little TLC. 

By now, you know you need a dynamic stretch at the beginning of your workout to warm up, but it’s just as important to do a cool down stretch to help release and stretch out the muscles that just put in a lot of hard work. Whether you prefer jogging, barre, or yoga, try this cool down stretch after your workout of choice to prevent soreness and lengthen muscles. 

If you swear you don’t even have five minutes to spare during your busiest days, you can still fit in a good stretch to help your body feel its best. All of these stretches can be done at your desk. That’s right, you can get a full-body stretch in while sitting in your chair. Try these movements while transitioning between tasks at your desk or even while you’re in a Zoom meeting (but insider tip: turn your camera off). 

If you prefer stretching to be seamlessly incorporated into your workout or you only have 30 minutes a day to dedicate to your body, try this combo stretch and sculpt class. You’ll be toning and strengthening all the important muscle groups, and then stretching out what you just worked for lengthened muscles and a healthier body. 

Got 10 minutes to spare but don’t know where to start? This full body stretch goes through all the best basics to relieve tension and stretch out every muscle group in the body. Whether you’re wrapping up a workout, taking a lunch break, or just want to move your body for an extra 10 minutes throughout the day, give your entire body some TLC with these stretches. 

Certain stretches are the perfect way to wake up and energize the body, but other stretches can work to relax the body for your most peaceful night of sleep ever. These stretches improve your mobility and flexibility like other stretches, but the sequence is also designed to release tension from the body and leave you in a blissed out state by the end. Pro tip: Do these stretches in your PJs because you’re going to want to hop right into bed when you’re done. 

If I haven’t convinced you to stretch more yet, this will probably do it. Whether you just wrapped up a tough workday or you would never miss a happy hour, kill two birds with one stone by having your glass of wine while stretching the body.
Sure, this is just a regular series of amazing stretches you can do without wine at any time of day (or with any beverage of choice), but I like this idea of fitting in whatever feels best for you. It’s a good reminder that you don’t have to be on a yoga mat, have on your workout clothes, or be at the optimal time to get a stretch in. You can stretch whenever, wherever, and however feels best for you, so fit it in where you can and make it as enjoyable as possible (yes, even if that means with a glass of Pinot Noir). 

Sit at a Desk All Day? We Asked a Physical Therapist What To Do About It

This post is sponsored by obé, but all of the opinions within are those of The Everygirl editorial board. More

PSA: Most celebs credit more than just good genes for their I-woke-up-like-this glow or flawless looks. It’s not like there’s something in the Hollywood water that keeps every A-lister in tip top shape and otherworldly beautiful (but if there is, I will get to the bottom of it). Most celebrities have entire teams behind them to help them be their best selves and put in a lot of effort to get fit for a movie or build up endurance for a world tour. 
Lucky for us, celebrities are no longer just faces in our favorite films or voices on the radio. It’s the age of social media—we can look to the stars for hair inspo or beauty tips and can even use celebrities to plan workouts. Our favorite stars and their famous trainers have been sharing at-home workouts on their social media accounts so that us mere mortals have access to the behind-the-scenes teams, getting our own sip of the Hollywood water. Here are 10 celebrity workouts that you can do (for free!) RN:

What you’ll need: One set of medium to heavy weights

What you’ll need: One set of light weights and one set of medium to heavy weights

3. Lizzo’s Strength Training Intervals

@lizzoSeen a lot of slim chicks posting they workouts on here so I thought I’d join the fun. If you’re watching this just know you’re beautiful!♬ Tempo (feat. Missy Elliott) – Lizzo

What you’ll need: Cable ropes and resistance bands or hand weights

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What you’ll need: A medicine ball, resistance band, and one set of medium to heavy weights

What you’ll need: A 10- to 25-pound kettlebell, Bosu ball, and a set of medium weights

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What you’ll need: A long resistance band and a set of sliders (or use a folded-up towel!)

What you’ll need: A Yoga mat or soft surface

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What you’ll need: A pair of light to medium weights

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What you’ll need: A yoga mat or soft surface
 

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What you’ll need: A yoga mat or soft surface

The Best Workout Equipment You Can Get on Amazon More

I’ll be honest: Even as a wellness editor, I’m not huge on TikTok wellness trends (except for these). But when it comes to the “12-3-30” workout routine that has taken social media by storm, my coworkers had so much to say, and I was curious, nay, flabbergasted. A treadmill workout? For only 30 minutes? Getting insane results? I had to know more.
“I do 12-3-30 as needed when I want a really good workout but also want to be watching Netflix while I’m doing it,” Beth said. “I hate running, so I was pleasantly surprised at how I felt during and after 12-3-30,” Andi agreed. “I’m breaking a sweat without the high intensity that comes from running.” Color me intrigued. After doing my research, I found that The Everygirl editors aren’t the only fans of the exercise routine. Read on for my deep dive into the increasingly popular 12-3-30 treadmill workout and whether or not it’s the worth the hype. 

What is it?
While the combination of numbers might seem intimidating, the name is all you need to know to do the workout: Set the treadmill to an incline of 12 and a speed of 3 miles per hour, and then walk for 30 minutes. Yep, that’s it. So why this combo and where did it come from? Social media influencer Lauren Giraldo first shared the routine on YouTube in 2019, but it went viral when she posted it on TikTok a year later. “I’m not a runner, and running on the treadmill was not working for me,” Giraldo told The TODAY show. “I started playing around with the settings, and at the time, my gym’s treadmill had 12 incline as the max. The three miles per hour felt right, like walking, and my grandma had always told me that 30 minutes of exercise a day was all you needed. That’s how the combination started.”

@laurengiraldoGame changer honestly♬ original sound – Lauren Giraldo

Is it worth the hype?
While Giraldo thanks the routine for her 30-pound weight loss, many other people love it for a variety of benefits and results (just Google the workout and you’ll see pages of TikToks, YouTube videos, and blog posts alike singing its praises). So what’s the deal? Since the workout centers on walking, you can already count it as a great low-impact option for keeping you healthy. According to Mayo Clinic, daily walking may help your general physical health because it can improve cardiovascular fitness, assist in maintaining a healthy weight, and strengthen your bones, muscles, and endurance. Regular walking has numerous mental health benefits as well, from improved energy to stress relief. 
So if you’re wondering if walking is enough to get in a good workout, the answer is undoubtedly yes (no incline or treadmill required). The 12-3-30 workout takes your daily walk up a notch by adding an intense amount of incline for added benefits (think of it like walking up a very steep hill for 30 minutes straight). Since there’s more gravity resistance, your muscles (particularly glutes and hamstrings) are working harder than when you’re on a flat surface. However, the most notable difference is that your heart works harder when walking on incline, so the low-impact workout fits in cardio without the high intensity or strain that often comes with running. 

The verdict:
Undoubtedly, the 12-3-30 routine is a great workout that many people love and feel great doing. What I believe makes 12-3-30 more enticing than other workouts that reap the same benefits is that people who feel intimidated by running or have no idea what to do on the treadmill can easily start, break a sweat, and get in a good workout, all within the time it takes to finish an episode of New Girl.
When you don’t feel like exercising, it’s easy to talk yourself into a 30-minute walk over an intense run, but the incline ensures that you’re fitting in a good burn and some cardio for those who are looking for a challenge. It’s a lower-impact, less intimidating, and friendlier version of those workouts that seem scary or challenging to most of us. In other words, #fitspo is no longer for the girls who spend two hours a day exercising, love to run for miles, or know exactly what to do at the gym. The 12-3-30 routine is really just proof that anyone can break a sweat and feel their best, even if all they have is 30 minutes and a TikTok account. 

Interested in trying for yourself?
What I personally loved about trying the 12-3-30 routine is that it is incredibly straightforward. You don’t need an app, fancy equipment, or to keep track of time (like interval training). So to try it for yourself, you know what to do: Hop on that treadmill, crank up your favorite playlist (or play Netflix, à la Beth), set the incline to 12, and get walking for 30 minutes. However, there are some things to keep in mind before trying.
Just like any new workout or wellness routine, it’s important to check with your doctor or trainer. Incline at level 12 is no joke, and you could strain your lower back, hamstrings, or calves if you don’t have proper form or don’t warm up your body properly ahead of time. Don’t dive immediately into 12-3-30. Instead, try an incline at a three to six range and see how long you can comfortably walk. From there, slowly build up until you can walk at a 12 incline without strain. 
If you can walk at 12 incline for 30 minutes with proper form and feel the good burn (muscle burn, working the cardiovascular system, etc.) without the bad (joints hurting or negative muscle strain), it can be a great practice to add to your workout routine. However, it should not be your only workout routine. 30 minutes of walking outdoors can also reap a wide range of benefits like stabilization when walking on uneven terrain or the health benefits that come from getting outside. Plus, you should be working multiple muscle groups and fitting in a variety of workouts to be your healthiest self. Talk to your doctor, try it out for yourself, and add it into your routine if it feels good for you. 

The 4-Minute Workout That Could Completely Transform Your Health More

I went from pretending to be sick so I didn’t have to do the fitness test in gym class to doing workouts six days a week every week and loving it—all in a matter of a few years. I always hated exercise growing up. I was active (when I moved to a big city, reaching 10,000 steps in a day was child’s play), but the thought of stepping foot into a workout class or grabbing a dumbbell at the gym terrified me. Because I didn’t grow up learning about fitness and being involved in sports, I never felt like I belonged or that I knew enough. Once out of shape, always out of shape, I thought.
Then, after spending six months at home feeling depressed, miserable, and uncomfortable in my body, I forced myself to start taking a few fitness classes here and there. After that, I started taking a few more. And then I tried more. Next thing I knew, I had a weekly schedule of all different workouts that I loved so much that it became a habit. Now, when I don’t work out, I notice I’m more stressed out, my skin breaks out more, and I don’t sleep as well—and that isn’t even what keeps me going.
Finding a workout you love is always the key to making a workout routine stick—we all know this. In my case, a fitness app made all the difference. Specifically, I turn to Obé Fitness for every kind of live and on-demand class you can think of: barre, HIIT, pilates, yoga, dance, and even trampoline.
Instead of forcing yourself to follow a bunch of workout videos that you dread, here are a few I’ve added to my routine that were practically love at first squat. And if you see an Obé Fitness class you’d love to try, you can use code TEG50 for 50 percent off your first month of Obé in addition to a seven-day free trial!

“Power” was the first Obé Fitness class I took that I immediately fell in love with. As you’ll see through this list, I’m not a cardio girl. My favorite workouts leave me feeling strong, not completely out of breath. However, I know cardio is important for my health, and power classes have just the right amount of quick movements that increase my heart rate. It combines fast movements with heavy weights, making me feel strong and powerful. I love it so much that I did it weekly without fail for six months straight—and I noticed a major difference in my body and strength thanks to it.

As I stated, I love feeling strong, and I notice the biggest change in my body (both aesthetically and in my training) when I’m consistently lifting. This class is great for when I’m at home and can’t make it to a gym because it follows a similar structure to what I’d do at the gym and is a lot more motivating than me just lifting in my apartment by myself. They’re also so easy to make your own—I started with 8 lb. weights and have worked my way up!

I had always wanted to try barre before I started working out at home, but class environments were a little worrisome to me (I get very embarrassed while exercising) and boutique studios can be expensive. Óbe made it so easy to try the class, learn new techniques, and fall in love before finding a studio that I loved. Now, I feel totally comfortable doing a plié.

When I stopped having the mindset that a workout needed to be intense and sweaty, my whole world opened up. Going on long walks once or twice a week and adding in short walks to my daily routine has had a major impact on my mental and physical health. Instead of pushing myself super hard all the time, I focus on getting in a long walk or two every single weekend to give myself some active rest time. When the weather doesn’t permit, I use one of GrowWithJo’s walking workouts on YouTube and walk in place in my living room. It’s not as fun as roaming the streets of my city, but Jo is so high-energy and enjoyable that I keep coming back.

I started doing yoga as a way to slow down and reduce anxiety (especially on Sundays), and I’ve ended up falling in love with stretching and getting more flexible. I’m perfectly in the middle when it comes to flexibility; I can touch my toes, but I can’t fold my body over itself either. Doing yoga once a week gets me to stretch out my muscles, and I work hard to focus on form and flexibility (without leaving super sweaty or extremely tired).

Doing pilates has given me a whole new appreciation for ab workouts beyond trying to get a six pack or looking good in a crop top, and it’s made me stick with it for months. Having a strong core is essential in pilates, and I’ll be honest: “Strong” is the last word I’d use to describe my core (LOL). I avoid planks and crunches like the plague, but in pilates, if you want to do all the fire hydrants and donkey kicks, you also have to get through a major core series, and it’s inspired me to work out a part of my body that I normally neglect. Doing pilates has made every other workout I do even more successful because I have better balance and stability.

There is one type of cardio I can get down with, and it’s anything that involves shakin’ my tail-feather to a beat. I always loved going dancing on the weekend with friends, and Óbe’s Dance Cardio classes are basically the same thing. They pick such fun music for the live classes, and I always leave feeling accomplished and tired at the same time.
Don’t forget: use code TEG50 for 50 percent off your first month of Obé in addition to a seven-day free trial!

The New Workout You Should Try Next Based On Your Zodiac Sign

This post is sponsored by Obé Fitness, but all of the opinions within are those of The Everygirl editorial board. More

When it comes to your workout routine, you probably fall into one of two categories: the devout, same-class-every-day, ride-or-die loyalist or the always-changing, new-workout-who-dis explorer. While both loyalty and exploration both have their benefits, the most effective workout plans are somewhere in the middle: consistent yet varied. Only doing the same workout or having no consistency in your routine could prevent you from lasting changes and feeling results. Whether you’ve got your favorite instructor on speed dial or are still making your way through every studio your town has to offer, read on for reasons why you need to adjust your workout routine to achieve a balance between variety and consistency. 

If you’re a serial workout repeater, you need more variety because…

You can’t do the same thing and expect different results
Have you ever wondered how your favorite instructor can teach dozens of classes a week like it’s absolutely nothing? It’s not because they’re superhuman—it’s because their body has adapted to the workload, so it’s no longer a challenge. Take it from a long-time group fitness instructor: Group fitness classes typically do the same thing every time, whether you’re a cycling class fanatic or stan a pilates series. When you start a new form of exercise, you’ll likely notice changes and improvements, like being able to ride out at faster speeds or use heavier weights. However, if the format of how you’re exercising doesn’t change, you’ll reach a plateau. Once any workout stops feeling challenging, it’s time to switch it up. Try a different class method, start tracking weights to hit new goals, or add in sprints instead of just jogging. 

You may be neglecting a major component of fitness
Even if you do five minutes of dumbbell work in your cycling class or your pilates series gets your heart rate up, doing the same type of workout means you might be missing a key piece that will keep you healthy, happy, and injury-free. For general fitness, you need a balanced combo of cardio and strength training. While cardio is excellent for heart health, mood boosts, and endurance, you might be at risk for injury when you overuse muscles through cardio without properly strengthening them. On the other hand, strength training is great for building muscle, increasing bone density, and, well, increasing your strength, but it won’t do much to help you conquer the stairs of your fifth floor walk-up apartment without getting winded. Fitness is functional, and a combination of cardio and strength training is crucial for health.

If you have too much exercise wanderlust, you need more consistency because…

You need to dedicate time and effort to achieve results
Imagine trying to learn a new language by studying French one day, German the next, and Greek after that. You might learn a little from each language, but you probably won’t become fluent in any of them. Yes, you should set new goals, feel challenged in your routine, and have both strength training and cardio, but you also need some consistency. Dedicating time and effort to one form of exercise is how you get better at it.
The best way to make lasting changes through consistency is to focus on one type of exercise modality and track movements, weight used, or effort. For example, incorporate consistent strength training into your workout routine twice a week with one upper body day and one lower body day, and keep track of the weight, reps, and difficulty of each exercise. You’ll be able to make real improvements because you’ll know where you’re starting from and exactly what you need to do to improve.

Exercise requires learning
Sure, the first day of school is way more exciting than attending class after a few months in, but your first day at school is usually not when you make the most progress. Picture this: You go to a new workout class that uses kettlebells and you reach for a 10-pound kettlebell since you’re new to them, but in another class, you can lift 20 pounds when training with dumbbells. The answer is not to use a 20-pound kettlebell because form is most important for injury prevention, and you’ve never done a kettlebell snatch before so you shouldn’t feel challenged when trying something new in order to perfect form. You may be learning a new way to exercise, but you’re not getting stronger or closer to your health goals at that one class. With every new form of exercise, you need to learn it before you can challenge yourself. If you’re always a beginner, you’ll always be in the learning phase instead of being able to improve, grow, and gain confidence. 

If you’re not sure how to achieve that balance between variety and consistency…

Bottom line: Working all muscle groups or parts of the body (like muscles vs. the cardiovascular system) helps keep you healthy and prevents injuries, and consistency helps you get better and achieve health goals. Going to the same fitness class won’t allow for progress, but you can’t become better at something if you don’t practice. The way you achieve the perfect balance is by intentionally changing what feels stagnant while keeping some consistency to work toward specific goals.
Let me introduce you to the principle of “periodization,” which is a fancy term for following predictable patterns of variation. In other words, you get results when you increase the intensity of your workouts without changing the modality (like adding sprints to your jogging routine) or keep the same intensity but change the type of exercise (like doing front squats instead of back squats a couple of days a week). For example, add in a day of weight training and work toward a faster mile time if you’re a jogger or try a dance cardio class while slightly increasing in weights every week at that gym if you’re a gym rat. Get clear on your goals, add in at least one to two days of cardio or strength-training (depending on what you practice less), adjust your workout routine to have more periodization, and just see how quickly your strength, endurance, and confidence improve.

Here’s Why Rest Days are Crucial for Your Workout Routine
Trust me–I’m a fitness trainer More

No matter where you are on your fitness journey, it’s pretty easy to get tired of your workout routine. Whether you’re tuning in to the same class a few times a week, running the same trail, or hitting the squat rack, doing the same thing over and over again is enough to make you want to bang your head against the wall—or worse, quit. Instead of hitting that dreaded plateau, we’re looking to the stars to tell us the next workout we should try, and the stars have some pretty good ideas. And to make it easier on you, we put together a list of our favorite Obé Fitness classes for you to try and included the gear you’ll need to crush it. 
Why Obé, you ask? Our editors have been using Obé Fitness for years because it offers so many classes. Only have time to work out on your lunch break? You’re covered with 10-minute express classes. Love a good yoga flow once a week? 60-minute yoga classes at your service. No matter your fitness goals, there’s an Obé option for you.
For 50% off your first month and a free 7-day trial, use code TEG50 at checkout!

Aries are fighters, so we’d expect they’d like a little bit of that in their workouts too. To make this class a little more interesting, it incorporates weightlifting in Obé’s classic Power format, which includes lifting through fast movements to add a little extra cardio. Your heart rate will thank you.

Goddess is a word Tauruses liken to themselves, and the self-care queens of the Zodiac sure can get down with a light yoga flow. This class will get you in deep stretches that make you feel so good during and after. (Get ready for a good night’s sleep!)

Geminis don’t have time to spend an hour in the gym. They want a quick, effective sweat they can get in during their lunch break or just before heading out for the day. This HIIT class will have your heart pumping the entire time—you’ll forget how short of a workout it is when you’re sore tomorrow.

Sculpt is a low-impact workout that really gets your muscles working to tone, tighten, and strengthen without having to lift heavy weights. It works on muscles you didn’t even know you had, which health-conscious Cancers can appreciate. Level up this class with some resistance bands and ankle weights and feel the burn. 

Leos want to feel strong and capable, so a strength training class is right up their alley. Make sure to invest in a trendy outfit you can sweat in—not only will this make a Leo way more inclined to work out, but they’ll feel even better during the workout if they’re comfortable. 

An hour-long workout is perfect for a Virgo who plans their calendar well in advance to fit it in. You’ll love how strong you feel doing this class while still getting your heart rate up. Oh, and getting killer abs is just a plus.

Barre is all about balance, grace, and strength, which you could also say about a Libra. Libras will love how much barre utilizes those little muscles you didn’t even know existed until the next day when you’re sore AF. 

Scorpios like a workout they can seamlessly add to their life and keep up the routine for a long time to see results, and a pilates class a few times a week is just that. You’ll focus on your core the entire time, and after a few classes, you’ll notice major differences in your strength. 

Workout routines aren’t exactly a thing for a Sagittarius. They like to do workouts that are challenging, fun, and keep their attention the entire time. This dance cardio class is already a fun way to get your heart rate up, but the addition of wearing heels the entire time is enough to keep a Sag entertained. 

After a long work week, the last thing a Capricorn looks forward to is a super hard workout. To finally get your moment to veg out, opt for a de-stressing yoga class. You’ll get a workout in and actually feel relaxed afterward rather than energized. Pair this with a sleep-time tea and your latest Netflix binge afterward. 

Aquarians want to work out in any way that is fun and different, and a trampoline workout is exactly that. Make sure to pop on a good pair of light running shoes and turn on a good playlist. 

This energizing yoga class is the perfect way to get a Pisces out of bed and ready for their day ahead. Pisces like a workout that feels productive and invigorating, just like a morning yoga flow. Light a good candle and get in the mood to take on your long to-do list. 

5 Ways to Actually Feel More Toned by Tomorrow
we’re redefining being “toned” to mean feeling strong and healthy in your body

This post is sponsored by Obe Fitness, but all of the opinions within are those of The Everygirl editorial board. More

Even though I love being active, the list of things I would rather do than actually go to the gym is pretty lengthy and even includes deep cleaning every bathroom in my house (my brother’s bathroom not included). It can be a hassle trying to plan your day around finding the time to actually drive to the gym for a workout, and on top of that, you have to pray that it’s not too crowded in the morning before work (and it usually is). Then there’s waiting in line for the stair master when you could’ve been done with your workout 30 minutes ago. And we won’t even get into the uber-macho gym buffs who act like they own the place.
Instagram has now been my favorite place to find great workouts that only require a few simple equipment pieces. It’s like having the benefits of a personal trainer without having to leave your living room (and without having to use the intimidating machines at the gym). Read on for all of the home workout equipment you need for an effective workout. The best part? They’re all from Amazon. So next time you want a great workout, all you’ll have to do is turn on your favorite workout video, move the coffee table to the side, and grab one of these must-have fitness items.

Amazon | Fit Simplify
Resistance Loop Bands
Resistance bands look harmless but can add a ton of extra intensity to any of your workout moves. The more you stretch the band, the more tension you resist with each move. They’re great for strength training and stretching to create long, lean lines in the body. If you have a smaller apartment and don’t want to keep too much equipment around, these are definitely for you. This pack comes with five levels of resistance, making them ideal for wherever you are in your fitness journey. Try them with glute bridges, donkey kicks, and squats to lateral leg lifts.
3 color combinations available

Amazon | URBNFit
Bosu Ball
A bosu ball is great for training your core because being on an unstable surface while doing simple exercises requires the rest of the body to be engaged in order to stay balanced. You can just stand on it and do bicep curls and shoulder presses, or you can use it more actively for squats and pushups. No matter what workout you decide to use it for (leg exercises, upper body, or cardio), you’ll be simultaneously getting the ultimate core workout.
2 colors available

Amazon Basics
Dumbbell Weights
Dumbbells don’t need much explanation: They’re used to gain lean muscle mass in an isolated area with a lighter weight and more repetitions. Though they’re mostly used for biceps, triceps, shoulders, back, and chest, they can also be used to add extra weight while doing squats and glute bridges.

Amazon | DEGOL
Aerobic Exercise Jump Ropes
Jumproping is a great cardio alternative to running that also boosts fat burning and increases muscle engagement. It also brings back some fun into working out (remember how fun it was as a kid?). This jumprope has memory foam handles for ultimate control and comfort.

Amazon | ProBody Pilates
Bender Ball
I started using bender balls in my pilates classes, and I now incorporate them into my everyday workouts for the increased range of motion in core exercises. They allow for a more effective workout than just ordinary crunches. Plus, have you ever tried glute bridges with one of these in between your knees? Instant inner thigh burner.
8 colors available

Amazon | Gaiam
Ankle Weights
Ankle weights are another great way to add strength training into your workout. Using ankle weights will help tone your legs and glutes by adding resistance to low-impact exercises and intensifying movements. They’re specifically great for lower-body and core workouts. If you only want to purchase one form of weights, get these. You can also hook them around your wrists or hold onto them to double as arm weights.
2 sizes available

Amazon Basics
Foam Roller
Foam rollers can be used to warm up before your workout or cool down after. They’re great for stretching to relieve muscle pain and soreness. You’ll never forget to stretch after your workout again with one of these (it hurts so good!).
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Our Favorite Workouts You Can Do at Home More

There’s one question that trainers get more often than any other: “Should I be focusing more on strength training or cardio?” (second to “How long does it take to get abs?”) While some of us love binge-watching old episodes of The Bachelor on the treadmill, others prefer to work on building up our bench press max of five reps. But if dramatic reality TV has taught us anything, it’s that sometimes what we want isn’t exactly what we need. Ultimately, what you should focus on is entirely dependent on your goals, preferences (remember: the best workout is one you’ll actually do!), and the equipment that’s available to you. Since we all have different goals and circumstances, here’s exactly what you should prioritize, based on what you want out of your workouts. 

1. If you’re training for a marathon (or any kind of race)…
Simply put, the best way to become a better runner is to run. If you’re training for any kind of race, you’re going to want to put 75 percent of your time and effort into running. However, that doesn’t mean you should just always be on the treadmill. By incorporating speed workouts, tempo runs, and long jogs, you’ll keep the running spark alive and improve your skills for the marathon. Also, switch up between running on the track, along different routes, or at the gym to change up your scenery. The other 25 percent of the time, work on increasing your strength with heavy weights. Runners need strong leg muscles, a strong core, and arms that can swing all day long, so don’t skip out on your squats, deadlifts, planks, and rows (also to prevent injury!).

2. If you’re trying to change your body composition…
If you’re interested in increasing your muscle mass and/or changing your body fat, you’re going to need a healthy mix of both cardio and strength training. Changing the way our bodies look takes both cardio and strength training to be our healthiest self. If your goal is to lose fat, cardio affects fat loss, while weight training helps strengthen muscles to burn more calories at rest. If your goal is to feel more toned and gain more muscle mass, weight training will help you get stronger (more on that below), but cardio is also important for muscle circulation and increases oxygen supply so muscles can work harder. Bottom line is that if you’re looking to change your body composition, get a combo of both. Most importantly, remember that rest, nutritious food, and a balanced lifestyle are also necessary for body composition changes, so be sure to incorporate those things too. 

3. If you want to get stronger…
It probably goes without saying that if you want to get stronger, you’ve got to head straight to the weight room. Muscles get stronger after they’re damaged from use (training), and then they repair themselves to come back stronger (recovery)—Voldemort style. By using the principle of progressive overload, or periodically increasing the stress on the muscles by using heavier weights, you will see #gainz in both strength (how much you can lift) and hypertrophy (how big your muscles are). Focus on strength training (with some cardio!) and make sure that you’re increasing your resistance by approximately 10 percent every few weeks or when your current weights begin to feel less challenging.

4. If you want to improve your overall health…
What’s better than feeling your absolute best? If you’re interested in living a healthy, long life and reducing risk for injuries (or if you’re just tired of the couch-fridge-couch lifestyle most of us have had since 2020), you’ll want a good mix of both strength training and cardio. Strengthening your muscles is important for making daily living easier (like walking up the stairs, carrying groceries, etc.), and cardio will give you the endorphin rush we all know and love. By focusing your efforts 50/50, you’ll improve your health as well as your physical and emotional wellbeing. 

5. If you like the social aspect of working out…
As an adult, a workout can be one of the few opportunities to meet new people and make new friends. While friendships have been formed over a love of SoulCycle or Barry’s Bootcamp, this trainer believes that strength training is where the true bonding happens. Picture it: You’re clipped into your bike, breathlessly pedaling as fast as you can to your favorite Rihanna song. It’s too dark and loud to say “hello” to the person a few bikes down (even if you could catch your breath enough to try), and before you know it, you’re going your separate, sweaty ways. Now imagine that you’re at a strength training facility with a handful of other people. As you’re casually chatting about your weekends while doing squats and bicep lifts, you find out that the person in the squat rack next to you was also at that same Rihanna concert on Saturday night. Soon enough, you’re grabbing a smoothie after your workout.

6. If you’re looking for those feel-good endorphins…
If you’re going through a particularly stressful time, need a little mood boost, or simply want to develop healthier happiness habits, check out the magic of cardio for yourself and elevate your heart rate too. Whether you prefer to go for a run, take a bike ride, hop into a boutique fitness class, or take a long walk, cardio is the ultimate mood-booster. And while a dance cardio class is a much more upbeat way to achieve the mood-boosting rush, weightlifting can have a similar effect (especially because lower weight and higher rep count can increase your heart rate too), so the most important part is doing the workout that you enjoy most.
Your goals, equipment, budget, weather, and location are going to dictate what you should be focusing on when it comes to exercise, but no matter what, you’re much more likely to stick with a routine you actually enjoy. I may not learn much about long-term commitment from those Bachelor reruns, but I have learned a lot about it from my LTR with my favorite workouts.

How to Actually Get the Most out of Your Workout
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