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5 Squat Alternatives For Bad Knees

Blog, Fitness, Low-Impact Workouts, Lower Body Workouts, Pain + Recovery, Strength Workouts, Training Advice, WORKOUTS, Workouts for Seniors /

5 Squat Alternatives For Bad Knees Discover five effective squat alternatives for bad knees that target your lower body muscles while minimizing knee strain. Improve strength and stability with these safe exercises. Working your legs is essential for your overall fitness! After all, your legs not only move you, but as the largest muscles in your body, they help you perform those big calorie-burning exercises which bump up your metabolism. The problem is that bad knees can get in the way—and they’re a common problem. One study from Gallup-Healthways found that 26% of the adult population in the United States suffers from knee pain. Injuries, surgeries, arthritis, and runner’s knee—there are many reasons you might be experiencing knee pain, but it should never cause you to skip leg day. I’m going to show you the best exercises for bad knees so you can strengthen your legs without putting stress on your knees. Follow along with this video or read the exercises below as I show you the five great squat alternatives for bad knees, or people who just don’t like squats ; ). If you’re looking to rebuild knee strength carefully, check out my 10 exercises for bad knees which focus on carefully strengthening and toning your legs with little to no strain on your knee joints. [adthrive-in-post-video-player video-id=”kW9yUMDJ” upload-date=”2020-07-24T22:45:18.000Z” name=”5 Exercise Modifications For Bad Knees and A Low-Impact Workout Plan” description=”Your workout with five great exercise modifications for bad knees! Try this workout and make your knees happier, while still working up a sweat! ” player-type=”static”] 1. Stability Ball Wall Squats Stability ball squats are a great alternative to regular squats for those with knee issues because they reduce stress on the knees by providing support and cushioning through the ball. These squats still effectively work the quadriceps, hamstrings, and glutes while improving balance and core strength, making them beneficial for maintaining lower body muscle tone without aggravating knee pain. Stability ball wall squat How to Perform a Stability Ball Wall Squat Lean slightly back against the ball with your feet shoulder-width apart in front of you and begin your squat. Not only will this take some pressure off your knees, but you’ll also be able to adjust the move on the fly to suit your own strengths and weaknesses. Get a feel for this and then add some dumbbells in your hand to make it harder. Tip: Choose your range of motion—go lower if you can, but stay higher if your knee pain kicks in. The key is to sit back as you squat, keep legs hip width apart, and focus your weight in your heels! 2. Reverse Lunges The reverse lunge exercise is a good alternative to regular lunges for those with knee issues because they place less pressure on the front knee by shifting the weight backward. This exercise targets the quadriceps, hamstrings, and glutes, and is beneficial for building lower body strength while minimizing strain on the knee joints. Reverse lunges How to Perform Reverse Lunges Stand tall with your feet hip distance apart. Take a large step backward and lower your body toward the floor.  Both legs should be bent at a 90-degree angle at the bottom of the lunge. Rise back to start and repeat. Tip: Pay attention to your glutes. You should feel this move in your rear end and put very little weight into the leg that goes behind you. 3. Deadlifts The deadlift move is a good alternative to regular squats for those with knee issues because they emphasize hip hinge movement rather than knee flexion, reducing stress on the knees. They primarily work the hamstrings, glutes, and lower back, offering a powerful way to build lower body and core strength while minimizing knee strain. How to Perform Deadlifts: Start standing with feet hip distance apart and dumbbells resting in front of thighs. Tighten your abdominals and keep a flat back as you bend the knees slightly, lowering the dumbbells towards the floor. Squeeze the glutes and use your hamstrings and legs to lift and return to your upright position. Tip: Use heavy weights—either barbells or dumbbells—since you have many muscles recruited to do this lift. Keep your knees slightly bent and legs hip width apart – but do all the work in your abs and glutes. 4. Glute Bridges The glute bridge exercise is an excellent alternative to regular squats for those with knee issues because they engage the glutes and hamstrings without placing any strain on the knees. This exercise helps strengthen the lower body and core while improving hip stability, making it beneficial for maintaining muscle tone and reducing knee discomfort. Glute bridges How to Perform a Glute Bridge: Lie on your back with knees bent and feet flat on the floor close to your glutes. Your knees should be in line with your hip bones. Place your arms flat on the floor at your sides and tuck your shoulders under your back. Press your palms into the ground as you raise your hips, squeezing your glutes and abdominals. Keep your neck relaxed on the mat. Continue to move your hips up and down for 30 seconds. Tip: Try single leg glute bridges too! Isolating one leg will target the hamstrings and give you an extra challenge once you’ve mastered traditional glute bridges. 5. Stability Hamstring Roll-In Performing stability ball hamstring roll-ins are a good alternative to regular squats for those with knee issues because they target the hamstrings and glutes without involving knee flexion, thereby reducing knee strain. This exercise also enhances core stability and balance, making it beneficial for building lower body strength while protecting the knees from excessive stress. How to Perform Stability Ball Hamstring Roll Ins Begin lying on back, arms by side and feet on top of stability ball. Squeeze glutes and abs and lift body up so you are in a straight line with only shoulders and head relaxed on mat. Pull heels toward glutes rolling ball in, then push the ball back out. Continue

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Quick Low Impact Workout At Home For Any Level

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Quick Low Impact Workout At Home For Any Level Discover a low impact workout at home perfect for all fitness levels. Avoid stress on joints while still enjoying a high-intensity routine using light dumbbells—ideal for anyone, anytime! Nothing is more frustrating than wanting to stay active when your body isn’t cooperating. Whether you once ran marathons and now struggle with a 5k, or you used to thrive on plyometrics but now shy away from high-impact moves, our bodies change over time. This is where a low impact workout at home comes in handy. It’s not just for those recovering from injury, dealing with chronic pain, or facing physical limitations—low impact workouts are great for everyone! Low-impact exercise, which keeps at least one foot on the ground and avoids jumping, can still deliver a high-intensity experience without the stress on joints and bones. Walking workouts, step aerobics, cardio-dance, and even no-impact activities like swimming and spin class are excellent choices. If knees are your problem area, skip over to my 12 minute HIIT workout for bad knees instead! We’ve crafted a fantastic low impact workout that you can easily do at home. It’s quick, easy, and perfect for all fitness levels. Grab a light set of dumbbells, and let’s get started! Low-Impact Workout At Home Instructions This circuit-style routine features eight exercises, each performed for one minute, with minimal rest in between. Remember, low impact doesn’t mean low intensity—it’s all about the effort you put in! [adthrive-in-post-video-player video-id=”KOhK34pR” upload-date=”2021-02-17T21:13:27.000Z” name=”Low Impact High Results Workout ” description=”You can choose low-impact exercise and still put forth a maximal work effort to get great results. We’ve created this low-impact workout just for you with some of the best exercises to do at home!” player-type=”static”] 1. Punching The punching move is a low-impact exercise that enhances cardiovascular fitness and upper body strength while maintaining minimal joint stress, making it ideal for an effective workout without high-impact movements. How to Perform Punching: Stand with feet slightly wider than shoulder-distance apart and bend knees slightly. Tighten the core to keep your center still. Punch out one arm at a time at a steady pace. 2. Kick Through Lunges Performing kick through lunges will engage multiple muscle groups and improve balance and flexibility with low impact on the joints, providing a comprehensive workout that strengthens the lower body and core while minimizing strain. How to Perform Kick Through Lunges: Stand tall with your feet hip-distance apart. Take a large step backward with the right foot and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge. Straighten your left leg and kick your right foot forward to hip height or higher if possible. Repeat for the desired number of reps then switches legs. 3. Army Crawl Planks The army crawl plank exercise challenges your core stability and strength with minimal impact on your joints, effectively engaging your abdominal muscles and improving overall body control. How to Perform Army Crawl Planks: Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line. Bend your left arm so that it is now in the forearm plank position. Then bend your right arm so you are in a full forearm plank position. Lift your left hand and place it on the mat directly below your shoulder as you push through your palm to lift yourself. 4. Squat Thruster The squat thruster move combines squats with an overhead press to boost lower body strength and cardiovascular endurance, offering a low-impact alternative that maximizes calorie burn and muscle engagement. How to Perform Squat Thrusters: Start standing with feet hip-distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. The elbows are bent and dumbbells are at shoulder height. Using the lower body, thrust up to standing and press the dumbbells overhead extending the arms long. Then lower back to starting position. 5. Front Kicks Performing front kicks targets the lower body muscles, including the glutes and quadriceps, with low impact on the joints, enhancing strength and flexibility while providing a dynamic, low-impact cardio option. How to Perform Front Kicks: Stand with feet hip-width apart and arms bent and held in front of you. Lift right leg up, bend the knee slightly, and kick right foot forward. Keep ankle flexed and push through your heel. Place the right foot down and switch to the left. Continue to repeat for the desired amount of time or number of repetitions. 6. Squat Curl Alternating Knee Lifts This exercise blends squats, bicep curls, and knee lifts, delivering a full-body workout with minimal joint strain, promoting muscle toning and coordination. How to Perform Squat Curl Alternating Knee Lifts: Start in a squat position, weight back on heels and arms long next to the side holding dumbbells. Squeeze your glutes to press up and lift your right knee as you curl the weights to your shoulders. Slowly lower the weights back down and return to a squat position.  Repeat with left knee. 7. Upper Cuts Upper cuts are a low-impact exercise that enhances upper body strength and coordination while keeping joints protected, making it an effective way to build arm and shoulder muscles. How to Perform Upper Cuts: Stand with feet shoulder-width apart and knees slightly bent. Make two fists and hold arms next to the side with elbows bent. Punch the right fist in upward motions, stopping firmly at chin level. Switch to left fist. Continue to switch right and left until you are at a fast, rhythmic pace, always stopping at chin level as if you are punching a target. 8. Sit Up Press The sit up press move combines traditional sit-ups with an overhead press, targeting the core and upper body with a low-impact approach that improves core strength and shoulder stability. How to Perform a Sit Up Press: Start on the

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12-Minute Low-Impact HIIT Workout For Bad Knees

15 Minute Workouts, Blog, Fitness, HIIT Workouts, Low-Impact Workouts, WORKOUTS, Workouts by Length /

12-Minute Low-Impact HIIT Workout For Bad Knees My 12-minute low-impact HIIT workout for bad knees is designed to be gentle on joints while providing an effective cardio and strength workout, perfect for all fitness levels. So you want to do some high-intensity interval training (HIIT), but your knees are in rough shape? Can you even do HIIT with bad knees? The answer is yes! You can do low-impact HIIT that won’t aggravate knee pain. High intensity does not have to mean jumping. You can be high-intensity but perform low-impact exercises.  HIIT workouts encourage you to work hard during the work segment and then take a break to quickly recover during the rest segment. So, even if you can’t jump or do deep squats and lunges, this low-impact HIIT workout for bad knees will still help you reap the benefits that high-intensity interval training provides, such as: A higher rate of fat burn both during and after the workout Building your cardiovascular endurance Raising your metabolic rate Working smarter, not longer This workout was designed using moves that are protective of bad knees, some of which include holding dumbbells to give you that extra push of high intensity. And because it is low impact, you could do a workout like this daily. Ready to get started? Low-Impact HIIT Workout for Bad Knees Instructions Perform each move as hard as you can for 30 seconds, rest for 15 seconds, and repeat. Continue this pattern for all eight exercises, doing them each twice. It will take you a total of 12 minutes. For an extra challenge, rest for a few minutes and repeat the low-impact HIIT exercises again! 1. Front Kicks Doing front kicks improves leg strength and flexibility while providing a cardiovascular workout. How To Peform Front Kicks: Stand with feet hip-width apart and arms bent and held in front of you. Lift right leg up, bending knee slightly, and kick right foot forward. Keep ankle flexed and push through your heel. Place the right foot down and switch to the left. Continue to repeat kicking with intensity and speed. Go for 30 seconds. Transition to next exercise in 15 seconds. 2. Push-Up Renegade Row Performing push-up renegade rows strengthens your upper body and core, enhancing muscle tone and stability. How To Perform Push-Up Renegade Rows: Begin in a full plank with dumbbells in hands, arms extended, and on toes. (The kneeling variation is fine if you are not able to do a full plank). Engage your abdominals by drawing the belly inward towards your spine. Lower your body in a straight line toward the ground to a low plank without sagging your back, then push back up to plank. Pull right dumbbell up toward right hip bone, keeping weight close to your side. Slowly return it to the floor. Repeat the push-up and pull the left dumbbell to the left hip bone. Continue the push-up row alternating sides. Go for 30 seconds. Transition to next exercise in 15 seconds. 3. Lateral Shuffle The lateral shuffle boosts cardiovascular endurance and agility, targeting the lower body and core. How To Perform a Lateral Shuffle: Start standing with feet hip distance apart, slightly bend knees and sink your weight back into your heels so you don’t feel it in your knees. Bring both hands in front of the chest in guard position. Start with right foot moving right and left foot following. Shuffle right for four right-left steps, then move left for four left-right steps. Continue shuffling right/left for the desired amount of time. Go for 30 seconds. Transition to next exercise in 15 seconds. 4. Sit-Up Press The sit-up press engages your core and upper body muscles, promoting strength and coordination. How To Perform a Sit-Up Press: Start on back with bent knees and feet on the mat. Elbows are bent and dumbbells are resting above the chest. Bring the head, neck, and shoulders off the mat sitting up, and extend the arms out long pressing the dumbbell forward. Return back to the mat with control. Go for 30 seconds. Transition to next exercise in 15 seconds. 5. Punching Doing this punching exercise increases cardiovascular fitness and upper body strength while improving hand-eye coordination. How To Do Punching: Stand with feet slightly wider than shoulder-distance apart and bend knees slightly. Tighten the core to keep your center still. Punch out one arm at a time at a steady, intense pace. Go for 30 seconds. Transition to next exercise in 15 seconds. 6. Squat and Curl with Alternating Knee Lifts  The squat and curl with alternating knee lifts tones the legs, arms, and core, while enhancing balance and coordination. If balance is something you struggle with, try these balance exercises that help at any age! How To Perform Squat and Curl with Alternating Knee Lifts: Start in squat position, weight back on heels and arms long next to side holding dumbbells. Squeeze your glutes to press up and lift right knee as you curl the weights to your shoulders. Slowly lower the weights back down and return to squat position.  Repeat with left knee. Targets: biceps, glutes, quads 7. Army Crawl The army crawl strengthens the core, shoulders, and upper body, improving overall muscular endurance. How To Perform An Army Crawl: Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line. Bend your left arm so that it is now in forearm plank position. Then bend your right arm so you are in a full forearm plank position. Lift your left hand and place it on the mat directly below your shoulder as you push through your palm to lift yourself. As you reach the top, place your right palm on the floor under your right shoulder and push back into a full plank. Repeat, leading with the right arm. Go “forearm forearm hand hand” for 30 seconds, moving at an intense pace. Transition to next exercise in 15 seconds. 8. Knee Thrust Performing knee thrusts

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14 Day Power Walking Challenge for Weight Loss

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14 Day Power Walking Challenge for Weight Loss If you are ready to transform your health and energy levels, lace up your shoes and join me on a 14-day journey to boost your activity levels through walking! Whether you’re a seasoned walker or just starting out, this power walking challenge is tailored for you. You might be shocked by your results, because walking works. Study after study proves that people who walk regularly stay more youthful, stronger, and happier in old age. Whether you like to walk on a treadmill, around your workplace, or in your neighborhood, walking can and should easily be incorporated into your daily life. I’m a huge fan myself. I try to walk a few miles at least six days a week and notice the difference it has made in my physical and mental health. My free 14-day power walking challenge for weight loss will help you reach 10,000 steps a day by the end of two weeks. Ready to get started? 14 Day Power Walking Challenge Instructions The goal of this power walking challenge is to increase your daily steps over a period of two weeks. If you’re a total beginner at consistent walking, don’t worry. You’ll start at your current daily step count and build as you go. Make it a competition with yourself, or a friend, for extra fun! If you’d like to learn a little bit more about the basics of power walking before you start, check out my power walking for beginner’s guide. Follow these guidelines to complete my power walking challenge: Days 1-3: Start with your current daily step count. Whether it’s 2,000 or 5,000 steps, take note of it. Each day, add an extra 500 steps to your baseline. This could mean a quick stroll around your neighborhood, parking a bit farther, or taking the stairs instead of the elevator. By the end of Day 3, you should aim to reach around 6,000 steps per day. Days 4-7: Now, let’s ramp it up. Increase your daily steps by 1,000 each day. This might require a bit more intentionality, but it’s worth it! Utilize breaks during work or leisure time to squeeze in short walks. By Day 7, aim for approximately 8,000 steps a day. Days 8-14: The final push! Increase your daily steps by 500 each day until you hit the 10,000-step mark. Make walking a part of your routine. Take longer walks during lunch breaks or after dinner. Celebrate your progress and persistence! Sample 14 Day Power Walking Challenge Calendar Here is a sample calendar to help you visualize what your power walking challenge could look like! Day 1 5,000 Step Goal Day 2 5,500 Step Goal Day 3 6,000 Step Goal Day 4 6,500 Step Goal Day 5 7,000 Step Goal Day 6 7,500 Step Goal Day 7 8,000 Step Goal Day 8 8,500 Step Goal Day 9 9,000 Step Goal Day 10 9,500 Step Goal Day 11 10,000 Step Goal Day 12 10,000 Step Goal Day 13 10,000 Step Goal Day 14 10,000 Step Goal (You did it!) Power Walking Challenge Tips These tips will help you get the most out of my 14 day power walking challenge while keeping yourself comfortable and pain free. Use a fitness tracker or smartphone app to monitor your steps. Aim for 10,000 as your end goal, but any increase in activity is a win! Remember, every step counts. Daily activities will contribute to your total steps, but intentional walking workouts will help you reach your goal faster. Stay hydrated while walking using a few of my favorite tips for drinking more water every day. Invest in a great pair of shoes! Poor shoes can lead to injury, blisters, bruising, plantar fasciitis, and more. This is my guide to choosing the best walking shoes. Try a trendy walking pad to get more steps during the workday if you’re stuck at your desk. Calculation Tip: If you aren’t using a step tracker, remember that approximately every 2,000 steps is roughly equivalent to a mile. Check out my power walking beginners guide for even more advice! Join me in this journey towards better health and vitality. Let’s step into a healthier lifestyle together. Happy walking! If you are ready to transform your health and energy levels, lace up your shoes and join me on a 14-day journey to boost your activity levels through walking! Whether you’re a seasoned walker or just starting out, this power walking challenge is tailored for you. You might be shocked by your results, because walking works. […] Chris Freytag, CPT{authorlink}https://gethealthyu.com/power-walking-challenge/Get Healthy U | Chris Freytag

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10 Best Leg Exercises For Bad Knees (Gentle & Effective)

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10 Best Leg Exercises For Bad Knees (Gentle & Effective) These leg exercises for bad knees are expertly designed to help you strengthen and tone your legs with little to no strain on your knee joints. Take it from a personal trainer, you can get a killer workout while keeping pain and injuries at bay! Think about all of the movements you do in a single day. Many of them have your knees to thank! Movements at the knee joint are essential to everyday activities — and suffering from bad knees can severely impact your daily routine and overall wellness. The key to knee strength is strengthening the muscle groups that surround and protect the knee joint, namely the quads, glutes, hamstrings, and adductors (inner thighs) — and these ten lower-body strengthening exercises are designed to do just that. I’ve included a mix of exercises, some that require just your bodyweight, while others use equipment such as a resistance band or medicine ball. You can do a few or all of my knee-strengthening exercises. Use them regularly for the best results! Leg Exercise Workout Instructions: Perform each exercise for 45 seconds, then rest for 15 seconds between exercises. Repeat the entire circuit of the ten lower-body exercises twice for a 20-minute lower-body workout to combat knee pain. Don’t forget your warm up! You can do a march in place, leg swings, a heel-to-toe walk, or butt kicks. Note: Always consult with a healthcare professional before starting any new exercise program, especially if you have pre-existing knee conditions or concerns. 1. Supine Straight Leg Lifts The supine straight leg lift is a great exercise to strengthen your core muscles, improve your hip flexor flexibility, and enhance overall stability. How to Perform Supine Straight Leg Lifts: Lay on your back with legs out straight and toes pointing up. Squeeze the right quad and raise the right leg off the ground a few inches. Hold and squeeze for 10 seconds, then release. Complete ten repetitions and switch legs. 2. Banded Leg Extension I love banded leg extensions because they are a great move to target your quadriceps and lower body strength while promoting knee stability. How to Perform Banded Leg Extensions: Sit on the ground or in a chair with a small loop band around your ankles. Step down on the band with your right foot, anchored at that spot. Flex your left foot and press out, squeezing the quad as you lengthen. Hold briefly and return your foot down very slowly. Repeat ten times and switch legs. 3. Inner Thigh Squeeze The inner thigh squeeze exercise strengthens your adductor muscles while toning your inner thighs. How to Perform an Inner Thigh Squeeze: Sit on the ground or in a chair and place either a small, squishy ball or a rolled-up towel between your knees. Squeeze your inner thighs and press in on the ball or towel as hard as you can, hold for the count of 3, then gently release but not so far that you drop the towel. Squeeze right away again. Repeat ten times. 4. Body Bar Inner Thigh Lift This body bar inner thigh lift is a great way to engage your adductor muscles, which promotes inner thigh strength, stability, and toning. How to Perform a Body Bar Inner Thigh Lift: Begin by laying on your right side on a mat or carpet with the body bar or weighted bar in front of you. Bend the knee of the top leg (left leg) and set that foot down in front of the bottom leg, which stays long on the ground. Place the end of the bar onto the inside of the foot of the bottom leg (right leg) and the other end on the floor in front of you with your hand, gently keeping it still. (If you don’t have a weighted bar, use a small weight that will stay put on the inside of your foot) Now raise the bottom leg slowly up and down to lift and lower the bar. Perform 10-12 reps and switch sides. If it feels too easy, go to a heavier bar. 5. Leg Press-Ups The leg press-up exercise targets your quadriceps, glutes and hamstrings. It helps with building lower body strength and muscle definition. How to Perform Leg Press-Ups: Stand behind a bench, stool, low chair, or step. You can hold dumbbells in your hands for an extra challenge. Place your right foot on top of the bench so the foot is flat. Lean slightly forward. Press your body up until your right leg is straight, keeping weight on the heel of the right foot. The left foot should come off the ground. Lower with control, keeping weight on the right foot. Repeat ten times. Switch feet. 6. Side Step-Ups The side step-up exercise targets the muscles in your outer thighs, hips, and glutes while promoting strength, stability, and balance. *Note: This move may seem similar to the step-ups, but the action provided when the muscles and connective tissue surrounding your knee joint pull you up sideways strengthens the tissue surrounding the knee. How to Perform Side Step-Ups: Stand alongside a long step or bench, so the step is on your right. You can hold dumbbells in your hands for an extra challenge. Place right foot on top of the step, follow with left, then step left down and right down. Repeat ten times and switch sides. 7. Kneeling Dumbbell Glute Lift The kneeling dumbbell glute lift is a great exercise to target and strengthen, you guessed it, your glute muscles! It helps improve hip extension and posture too! How to Perform Kneeling Dumbbell Glute Lifts: Kneel on all fours and place a light dumbbell behind your right knee. Keep your back flat and abs very tight, and do not arch your lower back at any time. Squeeze the glute to lift your right leg behind you, keeping the dumbbell snug so it doesn’t fall out. Lift and lower with control.

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What is Rucking? Benefits, Workouts, Gear and More

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What is Rucking? Benefits, Workouts, Gear and More Learn all about rucking, a low-impact exercise that requires you to carry a weighted backpack. Discover the benefits of rucking, sample workouts and recommended gear. Are you looking for a good workout routine that will get you in shape and also help you prepare for any unforeseen circumstances? Then you should consider rucking.  The hashtag #rucking has already gotten close to 20 million views on TikTok making it what we call a “trend” in fitness.  So, what is rucking? Rucking is simply walking with a weighted pack on your back. You can also use a weighted vest. This can be done for recreation, fitness, or as part of military training.  It is a great workout because it exercises your whole body.  You’ll use your legs to walk, of course, but you’ll also engage your core muscles to stabilize the weight of the pack. And since you’re carrying extra weight in the bottom of the pack, you’ll also get a good cardio workout. Keep reading to learn more about rucking, the benefits of this loaded pack workout, the best gear, and and tips to succeed. Table of contents What is Rucking? Benefits of Rucking Increases Cardio Endurance Builds Strength Improves Joint Stability Can Be Done Anywhere Improves Mental Toughness Choose the Right Weight for Rucking Rucking Gear Pre-Workout Warm Up Sample Rucking Workouts Beginner Rucking Workout More Challenging Rucking Workout Tips for Success What is Rucking? Rucking is a form of fitness exercise that involves walking or hiking with a loaded backpack, typically known as a rucksack. The term “rucking” is derived from “ruck march,” a military term used to describe marching or walking with a heavy backpack as part of military training. The concept of rucking has its roots in military training, where soldiers carry heavy loads over various terrains to build strength, endurance, and mental toughness. It’s an effective and practical way to train for the physical demands of carrying equipment and supplies during long marches or missions. In the civilian fitness context, rucking has gained popularity as a functional and accessible form of exercise. People of all fitness levels can participate by simply putting on a backpack with some weight and walking for a set distance or duration. The added weight challenges the cardiovascular system, strengthens muscles, and enhances overall endurance. People are now rucking in their neighborhoods, local parks and trails. Rucking is a great workout for a number of reasons that I’ll cover next! Benefits of Rucking Rucking is basically adding load. By adding weight to your body, you are able to increase the intensity of your workout while also burning more calories. And by the way, this works with a baby too—if you’re carrying your 9-month-old on your back, yes, you’re rucking. Here are some of the many benefits of rucking: Increases Cardio Endurance Rucking is an excellent way to get your heart rate pumping and build up your cardio endurance. Walking with added weight increases heart rate and improves cardiovascular endurance. By carrying around extra weight, your heart and lungs have to work harder to pump blood and oxygen to your muscles.  Builds Strength In addition to improved cardiovascular endurance, rucking will also help you build strength. Carrying around extra weight across long distances will force your muscles to work harder, leading to increased strength and muscle mass over time.  Carrying a loaded backpack engages various muscle groups, including the legs, core, and upper body, providing a functional full-body workout. Rucking will make everyday activities like carrying groceries, heavy boxes or toddlers around seem easier.  Improves Joint Stability Another benefit of rucking is improved joint stability. When you carry extra weight, your joints have to work harder to stabilize the added load.  This can help to prevent injuries in the future by strengthening the muscles and connective tissues around your joints. Can Be Done Anywhere One of the best things about rucking is that it can be done anywhere. All you need is a backpack and some weight, and you’re good to go.  Whether you’re hiking in the woods or walking around your neighborhood, you can get a great workout in by ruck marching. Improves Mental Toughness  Rucking requires mental resilience, especially when carrying a heavy load for an extended period. It can help build mental toughness and discipline.  Carrying extra weight is hard.  Every time I see someone with a baby on their back as they are hiking up the same mountain I am, I think to myself, “That is serious work!!”  Whether you’re looking to lose weight, build strength, or improve your cardiovascular endurance, rucking is a great option.  So what are you waiting for? Grab a backpack and start! Choose the Right Weight for Rucking In order to get the most out of your rucking workout, it’s important to choose the right weight for your body. Here are a few things to keep in mind when selecting the weight of your ruck: The weight of your ruck should be based on your body weight. A general rule of thumb is that your ruck should be 10% of your bodyweight to begin. If you’re new to rucking, start with a lighter ruck and gradually increase the weight as you get more comfortable with the movement. If you’re looking to increase the intensity of your ruck, go for a heavier weight. Just be sure that you can still safely and comfortably move with the added weight. When in doubt, err on the side of caution and go with a lighter ruck. It’s better to make your rucking workout a little easier than to risk injury by carrying too much weight across longer distances. By following these guidelines, you can ensure that you’re choosing the right weight for your body and your rucking goals. Rucking Gear The most important piece of gear for rucking is, of course, is the load. You’ll want to find a backpack that’s comfortable to wear and has enough space to

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Best Weighted Hula Hoops & Fun Workouts For Adults (2023)

Beginner Guides, Blog, Core Workouts, Fitness, Fitness Gear + Fashion, Low-Impact Workouts, WORKOUTS /

Best Weighted Hula Hoops & Fun Workouts For Adults (2023) Of all the things that TikTok makes you buy, the weighted hula hoops may be worth your money. I’ve been using a weighted hula hoop for 15 years and I am here to tell you they are both fun and effective.  Weighted hula hoops are having a moment on TikTok for a few reasons. Number one, hula hooping is fun to watch! Number two, the heavier hoop is a great way to get effective and enjoyable exercise.  Forget trying to run three miles. Instead, step inside a weighted hoop. Turn on some music, move your body in a circular motion, and enjoy.  I purchased 10 of these hoops at a fitness experts conference to bring home with me years ago. I’ve been using them ever since!  For 15 years my full-body workout bootcamp attendees have begged me to use the exercise hoop as one of our stations.  It’s familiar, play-like and everybody loves them. Plus, your heart rate will soar.  And it’s a multiple muscle group workout. Your core muscles, lower back, hips, and thighs will be working way more than with a traditional hula hoop workout!  You can learn more about this fun form of exercise in my complete hula hooping guide. Are you ready to give the best weighted hula hoops a try? Table of contents What Is A Weighted Hula Hoop? Do Weighted Hula Hoops Work? How Often Should You Hula? Benefits of Exercising With a Weighted Hula Hoop Fitness Benefits Core Strength Fun and Enjoyable Accessibility Stress Relief Social Aspect Weight Loss The Best Weighted Hula Hoops On Amazon My Favorite Weighted Hula Hoop The Best Weighted Hula Hoop For Travel The Newest Type of Weighted Hula Hoop A Heavier Hula Hoop Option The Best Heavy Hula Hoop For Carrying How to Use a Weighted Hula Hoop Correctly Other Exercise To Do With Hula Hooping What Is A Weighted Hula Hoop? I taught at fitness conferences for years. About 15 years ago at one of the conferences, I became interested in the benefits of hula.  Weighted hula hoops were getting some hype back then and I took a 30-minute hula hoopers class. It was so fun the time flew by. It was more intense than a standard hula hoop and great aerobic activity.  The next day, my abs were sore.  Something to note – this is not the $5 normal hula hoop from the drug store. These weighted hula hoops are bigger in circumference and come in different sizes. The weighted hula hoop takes the concept of a regular hula hoop and adds additional weight, shock absorbers, and adjustable sizes. They typically weigh between a half to a full pound each.  Thankfully, the bigger diameter makes it easier to learn.  Even if you couldn’t hula as a kid, remember these are easier to keep up on the hips. They also deliver better results than a cheap kids hoop!   The weight can range, but I’m not as big a fan of the heavy hoops (up to 5 lbs). They’re simply too stressful on my hips. But other people do like them, so you have to find the right choice for you. I tried a whole bunch and settled in on a lighter hoop with a circumference of around 40 “ and weight between 1-1.5 lbs. That’s my sweet spot! Do Weighted Hula Hoops Work? Weighted hula loops are a totally fun way to get moderate intensity cardiovascular fitness. Using these fun hoops can help burn calories and improve endurance. Regular hula hoops are just plain fun, but adding weight to the hoop will engage core muscles. And, it works way more than just your core! Weight hula hoops can also effectively target abdomen, lower back, hips, and thighs. This effective low-impact exercise is also easy on the joints. How Often Should You Hula? If you’re interested in giving a weighted hula hoop a chance, I suggest starting small. In the beginning, try hooping from 5-15 minutes a few times a week.  Ultimately, how often you do waist hooping will depend on personal preference. Just like the weight of the hoop.   You can just hoop in your living room for 10 minutes any time you want. Or you can throw it at the beginning or end of another workout just for fun. Look for an adjustable hoop with easy assembly that you can use in a home gym, or take with you on the go. Benefits of Exercising With a Weighted Hula Hoop Hula hooping is a fun and enjoyable form of physical activity. Many people find it entertaining, which encourages them to stick with their workout routine. It also doesn’t require any skill level to start. The rhythmic movement and the challenge of keeping the hoop spinning can make exercise feel like play.  It has gained popularity for several reasons. The hype around this low-impact workout can be attributed to their potential health and fitness benefits.  Here are a few of the reasons they have become so popular: Fitness Benefits Using a weighted hula hoop provides an effective moderate intensity cardiovascular workout that can help burn calories, improve endurance, and enhance overall cardiovascular health.  The added weight engages core muscles, making it a more intense workout compared to traditional hula hooping.  It also targets muscles in the abdomen, lower back, hips, and thighs, leading to improved muscle tone and strength. Plus, it’s low impact and easy on the joints.  Core Strength Hula hooping, especially with a weighted hoop, engages the core muscles extensively.  This can lead to improved core strength, stability, and balance. A strong core is essential for overall body strength and can help prevent back pain and improve posture. You might also enjoy my favorite core strengthening exercises! Fun and Enjoyable Hula hooping is a fun and enjoyable form of exercise. Many people find it entertaining, which encourages them to stick with their workout routine.  The rhythmic movement and the challenge of keeping the hoop spinning can make exercise feel like play. Accessibility Weighted hula hoops are relatively inexpensive and readily available, making them accessible to a wide range of people.  They can be used at home, in parks, or in fitness classes, making it convenient for individuals to incorporate hula hooping into their fitness regimen. Stress Relief Exercise, including hula hooping, triggers the release of endorphins, which are natural stress relievers.  Engaging in regular hula hooping sessions can help reduce stress and

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TikTok Is Obsessed With the Cozy Cardio Trend: What Is It?

Beginner Guides, Blog, Cardio Workouts, Fitness, Low-Impact Workouts, Mindset, Motivation, Training Advice, Walking Workouts, WORKOUTS /

TikTok Is Obsessed With the Cozy Cardio Trend: What Is It? The latest fitness trend on TikTok is cozy cardio, and I’m a fan. I’ve always said the best form of cardio is the one you enjoy because you’ll be consistent.  The “cozy cardio” trend on TikTok, created by Hope Zuckerbrow, is a more laid-back approach to movement, prioritizing exercise that doesn’t leave you feeling beat up.   The CDC recommends 150 minutes of moderate-intensity physical activity each week, and this new fitness trend is a great way to make it happen! Cozy cardio is choosing a form of movement that you actually enjoy and look forward to. It’s about changing your vocabulary from “exercise” to “movement.” You don’t have to push yourself so hard just get in that comfortable and euphoric cardio heart rate zone and have fun.  What Is Cozy Cardio? The cozy cardio concept is an easy new fitness trend. It’s as much about the “vibe” as it is about the cardio. It’s about creating a relaxing and soothing environment and being more low-key about exercise. Don’t psyche yourself out into thinking that the only way to lose weight or get into shape is by doing grueling hard workouts! Instead, change your mindset.  Start by creating a stress-free atmosphere. Turn on soft lighting. Light some candles. Wear comfy clothes like a t-shirt, your pajamas, cozy sock or just go barefoot. Then pick a form of movement in the comfort of your living room that feels good. And do it.  Photo Credit: Shutterstock Zuckerbrow says she started the trend because she needed a more relaxed approach to exercise to get motivated. She describes her morning routine as getting some water, iced coffee, and putting on comfy socks. Then she warms up by walking at a comfortable pace on her walking pad while watching her favorite shows.   She said she walked at different speeds while keeping it comfortable. She does this low-intensity workout as a 40-minute session and then cools down.  Related: 5 Non-Running Cardio Workouts Cozy Cardio is All About Consistency Zuckerbrow lost 100 lbs, which proves it works! The secret to her weight loss success was being consistent and doing something enjoyable. Yes, the keyword is consistency! Being consistently good on a daily basis is better than being occasionally great. She didn’t struggle through grueling workout sessions but rather took a more stress-free and consistent approach. And if you think this sounds too easy, check out the over 2 million views the hashtag #cozycardio has received on TikTok. Hope has lots of viral videos people are embracing. She has inspired countless women to a whole new way of thinking. Photo Credit: Shutterstock Since the average American doesn’t do any cardio exercise, I am a fan of this fitness routine, and it’s a really great way to get a lot of people to consider getting started.  The point of cozy cardio is for people to get their heart pumping in the comfort of their home with elements that give you warm, fuzzy feels. It’s about improving your cardiovascular health over time and burning calories while still feeling good. And if you don’t already know, cardiovascular exercise has plenty of benefits, like better heart health, increased daily calorie burn, better mental health, and improved energy levels.  Related: How To Stay Consistent & Motivated In Your Fitness Journey My Cozy Cardio Is Walking  I’ve been preaching consistent moderate exercise for a long time. My personal cozy cardio is definitely walking. I walk indoor part of the year (cue my favorite Netflix series), but when I can, I like to get outside for fresh air. Photo Credit: Shutterstock I love to walk outside with my dog, with friends, or with a good podcast. I actually look forward to it daily. My heart rate is moderate, it doesn’t feel hard, but it’s totally worth it.   I used to be a runner, but the pounding just got too hard on my body. So I am now proud to call myself a walker, and again, the biggest success for me is that I am super consistent with my cardio workout because it’s doable every day.  What are some other ways to do Cozy Cardio?  If walking isn’t your thing, try some gentle yoga or low-impact dance.  The atmosphere and vibe are up to you. Make your space comfortable! It’s about avoiding a crowded gym and picking a low-impact exercise method that feels good in your own home. Photo Credit: Shutterstock Need help getting started? At Get Healthy U TV, my online streaming app for workouts, we have so many great options for you to try some cozy cardio: Indoor walking workouts: Easy on the joints and using only a little space, these walking workouts have become favorites for many of our members. They are a part of their daily routines.  Gentle yoga flow workouts: Yoga is a great option for getting your heart pumping early in the morning since it’s both exercise and mental clarity, which is great to start the day.  Low-impact strength workouts: Fun and doable no-jumping workout routines that involve both strength training and cardio. Fun and doable dance workouts: This type of exercise will make you smile while shaking your booty.  Click here to join for just $20. Enter the coupon code CHRISGOLD20 at check out and become a gold member for just $20 for the first full year.   Helpful Products For Your Cozy Cardio  You can fully embrace cozy cardio with the following gear: Comfortable fuzzy socks: One of the cozy cardio trademarks is a good pair of comfy socks.  Walking pad: This is a great low-impact exercise method that is easy to move around your home. It’s a space saver and gives you easier access anywhere in the home.  Candles: A lavender candle can set the mood and relax you.  Yoga mat: It’s a good idea to have a mat on your floor to protect your body and your floor.  Comfortable sweat pants: Feeling comfortable is the hallmark of cozy cardio. Product Image Product Name Primary

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