The kettlebell swing is one of the best exercises around which you can program a circuit workout. The exercise targets the posterior chain and quickly raises your heart rate, making it a full-body strength and cardio exercise. But to reap the benefits of the kettlebell swing (and not get injured), you need to learn proper form. Kettlebell Swing: Step-by-Step Instructions Place the kettlebell about a foot in front of you and stand with your feet shoulder-width apart. Keeping your back flat, core engaged, arms straight, and a slight bend in your knees, push your hips back and grip the kettlebe ..read more

Skater jumps — also known as skater hops, side skaters, and skater steps — are like the burpee version of side lunges, making them a staple move in many high-intensity interval training (HIIT) workouts. As a plyometric exercise, skater jumps are a great cardio- and strength-building move; perform just a few reps and you’ll experience a quick boost in heart rate and feel your muscles lighting on fire. Here’s how to do skater jumps the right way. Skater Jumps: Step-by-Step Instructions Standing with your feet about hip-width apart, shift your weight onto your left leg, bending your left k ..read more

Not since the advent of the moonwalk has walking backward had such a moment. TikTok and Instagram are filled with videos of physical therapists and fitness influencers touting the benefits of walking backwards, aka retro walking. You may have also noticed people at the gym (and not just that one attention-seeking weirdo) walking backwards on the treadmill or seen runners and walkers switch direction mid-workout. Despite its seemingly newfound popularity, reverse walking is nothing new. It’s actually a well-studied practice that movement professionals have been using for years. Depending on you ..read more

Squats are popular for a reason. No matter which variation you choose, they not only help build a stronger lower body, but also fire up your core and increase range of motion when performed correctly. Jumping jacks, too, deserve the esteemed reputation they’ve had with fitness since, well, forever. They build stamina, burn calories, and boost cardiorespiratory endurance. What’s more powerful than these moves? Combining them. Welcome to squat jacks. Squat Jack: Step-by-Step Instructions Stand with your feet together and your arms at your sides. Keeping your back strai ..read more

Cardio can be scary for any guy or gal looking to build serious muscle. After all, the idea that cardio kills gains has been circulating around the weight room for years. So, is it bad to do cardio if you’re trying to build muscle? The answer: only if you do it the wrong way. Read on to find out how to keep cardio from messing with your muscle gains. Does Cardio Make You Lose Muscle? There are a couple of ways cardio can interfere with your gains: Same-day workouts If you tackle cardio and strength in the same training session, your body won’t be able to adapt to either activity as ..read more

When you need a do-anywhere full-body move that jacks up your heart rate after just a few reps, look no further than the burpee. “The burpee is one of the most challenging and effective total-body exercises you can do,” says Trevor Thieme, C.S.C.S., BODi’s executive director of fitness and nutrition content. This challenging exercise is a mainstay in HIIT (high intensity interval training) workouts for a reason: It packs a triple-benefit punch in one fluid sequence, helping you build strength, endurance, and power. And all you need to do it is your own bodyweight and a little fl ..read more

You might’ve heard about all the benefits that Pilates exercises can have on your body, namely your core. But where do you start? Studio classes are a great way to build a foundation of movement under instruction. But if you want to learn or practice Pilates outside of the studio (or without paying studio prices), Andrea Rogers’ XB Pilates program on BODi provides high-energy workouts that blend Pilates with elements of dance and cardio. You’ll learn the basics of Pilates while toning, strengthening, and lifting your body from head to toe. Try working your way down this list of 15 classic Pila ..read more

Watch a warm-up for any soccer team — from your local junior varsity squad to the World Cup champs — and you’re bound to see the toe taps exercise. A lot like jogging in place but with more precision, toe taps require the player to repeatedly tap a soccer ball with alternating feet, often while circling the soccer ball. “Toe taps can be a great cardio exercise that, if you’re using an object as your target, also promotes proprioception (your sense of the position of your body),” says Cody Braun, CPT. Toe taps prime athletes for performance by elevating their heart rate, warming ..read more

HIIT vs. LISS sounds like an upcoming Marvel summer blockbuster, but it’s actually one of the more interesting — and still-evolving — fitness debates in recent years. It hinges on the eternal question/sigh: “How much cardio do I really need to do?” HIIT (high-intensity interval training) and LISS (low-intensity steady state) are cardio workouts that offer seemingly conflicting answers to that question. At one point, cardio guidelines were simple: Do 150 minutes of blood-pumping exercise a week for general health. If you want to lose weight, do more. The HIIT vs. LISS smackdown arose from ..read more

To many people, cardio is synonymous with running. While running is a convenient, inexpensive, and effective cardio workout, it can also be hard on your body. Luckily, there are plenty of low-impact cardio exercises that will still give you a sweat-worthy workout. Switch out some — or all — of your running workouts for low-impact cardio workouts like cycling, yoga, and rowing, which all minimize wear and tear on your joints while strengthening your entire cardiorespiratory system, including your heart and lungs. What Is Low-Impact Cardio? Plain and simple, low-impact cardio invo ..read more