Latest news with #cardio
Yahoo
3 hours ago
- Health
- Yahoo
I Tried the World's Weirdest Group Fitness Class
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." More and more guys are embracing group fitness. Why? Because group classes deliver science-backed muscle-building and cardio-enhancing tactics. Not sure how to get the most out of the new group fitness scene? We've got everything you need right here. THIRTY SECONDS INTO split squats and my ankles, shins, and hips are lit up. Sweat's dripping, my balance is shot, and I'm locked in on one goal: don't wipe out in front of strangers. I'm wobbling on a surfboard—four stories above the streets of Manhattan's Lower East Side at Surfset Fitness. I'm admittedly standoffish when it comes to trying fitness methods outside of my regular routine, which includes lifting weights, walking, and Brazilian Jiu-Jitsu. It's not a great look for a decades-long fitness journalist. So, in the spirit of professional curiosity (sparked by my knowledge that Men's Health was launching their Group Fitness Awards), I signed up for the strangest group class I could find. And that's how I ended up at an indoor surf class sandwiched between an Italian grocery store and an Aikido studio. The surfing-inspired workout is a high-intensity group exercise class on a six-foot-long surfboard balanced atop three stability balls—aptly named the Rip SurferX. Surfset launched in 2011, founded by Sarah Ponn and Mike Hartwick, and scored a $300,000 deal from Mark Cuban on Shark Tank a year later. At its peak, the duo expanded operations to 250 locations across 19 countries. But the company shuttered in 2021, according to Pitchbook. Today, its website redirects to Surfset New York City, owned by Aaron Thouvenin and Diana Garrett. Thouvein and Garrett are longtime Surfseters, first as students in 2011 and then as instructors two years later, before they opened their NYC location in 2014. I opted into the hour-long Surf Intervals class, taught by Thouvenin himself. We started with a crash course on Surfset's signature move: the pop-up, a surfer transition from lying to standing. Once we had the basics down, Thouvenin kicked off the first of two four-round circuits. Put simply, the workout is high-intensity interval training that utilizes your bodyweight plus the occasional sandbag. Each circuit blended lower-body, upper-body, and core work, all made exponentially harder by the unstable board, which feels like standing on a Bosu ball. For the first time in years, I felt like a true workout newb. I fell off three times (and seemed to be the only one in class who did), struggled through split squats, and spent half the single-leg balance tapping my foot to the board just to stay upright. From the surfboard itself to the beachy décor to the exercise names (think 'Hot Sand' and the 'Starfish' crunch), the whole experience wades into gimmicky territory. But thanks to Thouvenin's infectious energy and the workout's legitimate difficulty, Surfset is a class worth trying. As someone who logs every lift, tracks my weekly volume, and aims to add reps or weight each session, I've never loved group classes. Most feel like a sweatfest without rep counts, minimal structure, and no path to measurable progress. You burn calories, sure, but progressive overload usually goes out the window. But Surfset grounds its abnormality in fundamentals. Every exercise is based on classics, like push-ups, squats, lunges, hip hinges, just performed on a less forgiving surface. While the class was timed (so tracking reps isn't realistic), Thouvenin offered my group variations for each move. What stood out was his framing, referring to them as 'options', not progressions or regressions. It was a subtle but effective reminder that effort matters most. For someone with a competitive streak, Thouvenin's messaging gave me the permission to stick with a few 'easier' options. 'Easy' is relative, though, because hardly anything about this workout was familiar. I didn't feel a single exercise where I was supposed to, exposing some of my weaknesses. During split squats, it wasn't my quads burning—it was my ankles and shins. Pop-ups lit up my neck more than my core. And during planks and push-ups, it was my shoulders and the sides of my hips, not my chest or abs, that were working overtime. My experience reminded me that removing the blinders isn't just fun (and it was a lot of fun), it's useful, too. I've been training in a fitness vacuum of my own making for years. I hadn't tried anything new since starting Brazilian Jiu-Jitsu five years ago. I'm glad I finally did. I learned my balance is abysmal, and I was reminded just how motivating a great instructor and a room full of strangers can be. (You can't replicate that energy in your living room or your local gym.) So if you're a fellow creature of habit and you've made it this far, take this as your sign: try something new. Push yourself. Not just with heavier weights or extra reps, but with something that makes you uncomfortable—maybe even a little embarrassed. Step on the metaphorical surfboard (or a real one). Feel like a beginner again. It might just make you better. You Might Also Like The Best Hair Growth Shampoos for Men to Buy Now 25 Vegetables That Are Surprising Sources of Protein
Yahoo
3 hours ago
- Health
- Yahoo
10 Group Fitness Classes That Are Actually Doing It Right
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." More and more guys are embracing group fitness. Why? Because group classes deliver science-backed muscle-building and cardio-enhancing tactics. Not sure how to get the most out of the new group fitness scene? We've got everything you need right here. NAKED YOGA. UNDERWATER bicycling. Indoor surfing (yep, that's a thing). Group fitness is, and always has been, all over the map—which is why it never truly helped guys muscle up. When you go from a squat into a bicep curl into a lateral raise, the only thing your muscles get is confused. But times have changed, and so has group training. As mainstream fitness culture has gradually started to understand the importance of building muscle and training for longevity, boutique and big box gyms have increasingly shifted their class structures away from endless burpees and lightweight sweat sessions and deeper into the weight room. Guys are buying in. Nearly 40 percent of men participate in some form of group fitness. Why? Because not only does group fitness finally have a cool factor (seriously, it does!), but a new breed of high-quality, science-backed classes can now help you reach all your fitness goals. Behind us are the days of hour-long sweatfests filled with random exercises; more and more boutique and box gym classes have refocused around proven ideas like progressive overload and time under tension. That means fewer rounds of burpees to infinity and more classic strength moves delivered in innovative and fun formats. And all of that in a place that allows you to build a community and stay accountable with your friends? We're in. Group fitness is still far from perfect. Overstuffed class sizes and one-sized-fits-all programming mean you might not always get the perfect workout for your fitness goals and fitness level. And yeah, you'll still see the occasional burpee-to-front-raise-and-spin-around combo in some classes. So you'll need to be strategic about how you build a fitness regimen with group classes (more on that here). But there's a lot to love on the group landscape, which is exactly what we learned after running, lifting, boxing, yoga-ing, and indoor surfing (yup, we did it!) through class after class in search of our 10 absolute favorites. MADabolic You've done interval training classes before, but never like MADabolic's durability class. The new gym chain (with 48 locations around the country) pushes you through classic strength moves (think kettlebell overhead presses or dumbbell squats) for 50 minutes. The kicker: You're on a 12-week training cycle, so you'll build to heavier weights over several sessions, then deload for a few weeks, then push hard again—just like a high-performance strength athlete. TRY IT ANYWHERE: Build next-level leg strength with this MADabolic favorite, the front rack reverse lunge. Stand with two kettlebells racked at your shoulders, step your left leg back and lower until your left knee touches the ground. Stand explosively. Do 3 sets of 10 reps per side. Solidcore This isn't your typical Pilates class. Solidcore's Signature60 workout innovates by blending core blasting reformer exercises with ultra-slow tempos that fry small muscle groups like your hip flexors. Bonus: Most classes have less than 20 students, so instructors clean up everyone's form. TRY IT ANYWHERE: Get you Pilates on sans reformer with the slider crescent lunge. Stand in socks on a wood floor. With the majority of your weight in your right leg, gently slide your left foot back, straightening your left knee and bending your right. Pulse down on the right knee twice (solidcore style!), then shift back to standing. Do 2 sets of 6 to 8 reps per side. Mayweather Boxing + Fitness Floyd Mayweather Jr.'s group class is about more than boxing. Sure, you'll don gloves for half of the Boxing Fundamentals' class. But in between rounds on three different punching bags, you'll rev your heart rate even more on the cardio row and mix in bodyweight strength moves. TRY IT ANYWHERE: Find a rower and redline your heart rate with this 6-minute burner. Row hard for 30 seconds, then get off the rower and throw punches for 30 seconds. Hold plank for the next 30 seconds. Repeat for 4 rounds. Cyclebar There's no wrong way to stay motivated in the gym. If beating your comrades sounds appealing to you, then try a Cyclebar Performance class. Cyclebar sends you an email at the end of every workout with all of your stats including your max power and speed, and where your numbers stack up against everyone else in class. Don't get too caught up in smack talk though. TRY IT ANYWHERE: Power means exerting maximum force in the shortest amount of time. Next time you're on the bike, set the units to watts, and see how quickly you can get the number as high as you can, and hold it for 10 seconds. Take a 30 second break, and repeat for 5 rounds for a quick cardio hit. Orangetheory Fitness With the rise in popularity of races like Hyrox and Deka, everyone's looking to pepper in more running into their routine. And in the heat of the summer or chill of the winter, no one wants to spend their treadmill time staring at a wall. Opt for an Orangetheory Tread50 class. Feel enthusiastic about the treadmill again, and improve running performance with their program of hills, intervals and endurance training. TRY IT ANYWHERE: Incorporate an OTF-inspired interval session interval into your next cardio session. Run for 40-seconds, walk for 20, for 5 rounds. RowHouse Cardio class doesn't have to just live on the treadmill. Rowing provides a full body workout that will get your heart pumping, and improve lower body and back strength—and RowHouse is doing it best. If you're looking for a low-impact workout that doesn't sacrifice intensity, look no further. TRY IT ANYWHERE: Test out the rower for your next cardio session. Start by doing 30 seconds on, 30 seconds off, for 10 minutes. F45 Training Progress is key to hitting your goals, and this Mark Wahlberg-backed studio realizes that. F45's Benchmark class pushes you to figure out your 10-rep max in key movements like the squat, deadlift, and bench press. Log your numbers, then train for several weeks until the next Benchmark class—when you get a chance to break your old bests. TRY IT ANYWHERE: Push the bounds of your 10-rep max with a rest-pause set. Pick an exercise (like a biceps curl), then start doing 10 reps. When your form starts to break, rest for 3 deep breaths, then go back to work. Repeat until you've done 10 reps. Do 3 sets. Corepower Yoga Yoga and weights can live simultaneously. In Corepower's StrengthX class, a heated flow incorporates light dumbbells to test your muscular strength and endurance. Pulse, hold, and squeeze your way to stronger muscle—and better mobility. TRY IT ANYWHERE: Improve your squat strength by adding a 2 or 3-second pulse at the bottom range of motion with lighter weights—think 15 to 20-pounds. Othership Recovery once meant posting up on your couch, catching up on Netflix. In recent years it's evolved to become its own section of the gym—or a whole studio in itself, in Othership's case. Their Embodied guided class is the first of its kind, blending traditional recovery methods like sauna sessions, cold plunges, and meditations, into a communal experience. TRY IT ANYWHERE: Need a quick reset between sets? Try this tip from Othership's founder, Harry Taylor: inhale deeply through your nose, then take in one more quick sip of breath at the top. Exhale slowly through your mouth, releasing with an audible sigh. Repeat 2 to 3 times. Equinox's Fully Vested Not a runner? Then Equinox's take on the weighted vest class is for you. You'll start with an early uphill treadmill ruck, then take off Equinox's custom (and incredibly stylish!) weighted vest for a powerwalk (or run). The entire session pushes your heart rate without torturing you to run, a first among treadmill cardio classes. TRY IT ANYWHERE: Load a backpack with small plates and walk on your own treadmill or outside for 15 minutes. Then take off the vest and walk for another 15. Lifetime Alpha Want to get a handle on cleans and snatches, while improving your conditioning? Lifetime's new Alpha class incorporates Olympic style strength training with powerful cardio based movements like box jumps for a Crossfit-adjacent experience. TRY IT ANYWHERE: Build power with one of Alpha's favorite moves: the kettlebell swing. With a wide stance, 'hike' the kettlebell up with hips hinged, back flat. Aggressively squeeze your glutes to stand up and swing the weight forward. Do 4 sets of 10 to 12 reps. You Might Also Like The Best Hair Growth Shampoos for Men to Buy Now 25 Vegetables That Are Surprising Sources of Protein
Yahoo
3 hours ago
- Health
- Yahoo
Crush Your Workout Goals Using Only Group Fitness Classes By Following This Plan
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." More and more guys are embracing group fitness. Why? Because group classes deliver science-backed muscle-building and cardio-enhancing tactics. Not sure how to get the most out of the new group fitness scene? We've got everything you need right here. THERE'S NEVER BEEN a better time to jump into the group fitness scene then now. And contrary to what your average big box gym trainer may tell you, if you build your group fitness training schedule out right, you can easily get into crazy-good shape doing only group classes. The trick: You have to have a plan. And no, that plan shouldn't involve four straight days of spin (or yoga... or any one group class, really!). One of the biggest traps you want o avoid when building a group schedule with a focused training goal is this: Repeating a single cardio-style class over and over. If you do that, you'll miss out on other key fitness traits that you'll want to train to stay healthy in the long term (think: strength and mobility). The flipside? Don't be a serial class-hopper. If your schedule has too much variety, you'll never go to group class consistently enough to truly understand the exercises and techniques that the class is trying to teach you. So before you start bouncing from Rumble to CrossFit to the zen-est yoga class you can find, build out a smart, long-term plan that takes your own personal fitness goals into account. Your first step in that journey: Deciding what you want out of the gym. So take a few minutes to ponder that. Do you want to build muscle? Prep for a 5k? Lose a little weight? After you've uncovered your fitness goal, build a schedule that leverages the best of what your group fitness scene has to offer. And no, this may not be as hard or expensive as it seems (especially if you're in a city!), because companies like ClassPass are built to help you gain entry to multiple group studios with just a single membership. Just make sure you read the description of every class you book so you understand exactly how it can help you reach your goals. (Most studios run different kinds of classes throughout the day/week, some focusing on strength, others focusing on cardio, and others serving hybrid goals. So no, not all F45 classes will truly build strength.) And yes, we know all of this can seem overwhelming. That's why we built this five-day group fitness roadmap, which guides you through the perfect class structure to help you reach your fitness goals. Your Goal: Build Muscle We know what you might be thinking: there's no way I'm building muscle with a bunch of medium-weight dumbbells in a group class. Except it is possible, if you prioritize tried-and-true strength training fundamentals. And you'll need to train hard. At least once in every group workout with weights, aim to move weights heavy enough that, in the final five seconds of an interval, you have a little doubt whether you can complete the set. Why? Because progressive overload is the key to muscle-building. You can't just hold onto the same dumbbells you've been grabbing since day one and expect to see bigger biceps (trust us. We've tried). Not sure how or when to go heavier on an exercise? If you feel good after one set of a move, call the trainer over during the rest period, and ask them to watch your next round and evaluate whether you should grab bigger bells. If muscle-building is indeed your goal, keep that as the central focus in your group routine. Aim to choose THREE strength-style workouts a week (but don't do more than this, since group strength workouts often focus on total-body strength, and you don't want to pile drive your entire body too often). Augment that with ONE cardio workout a week (remember that better cardio capacity will stealthily help your strength work, giving you the endurance to pile up more reps). To keep your mind fresh (and aid in recovery), add in ONE mobility-style or recovery-focused workout a week. Your Goal: Improve Cardio Let's face it: lonely post-lift treadmill sessions get boring AF. Group fitness was built for cardio—pumping music, peer pressure to go harder, high energy. And, you don't need to suffer through relentless burpees to get it in. There's a cardio class now for everyone. Pro-tip, though: Don't completely neglect strength training. If you build muscle smartly, it can boost your ability to dominate cardio classes, letting you generate extra force with every single stride on the treadmill or pull of the rower. Create a healthy balance of cardio and strength with your workout plan. Aim for TWO cardio-based workouts, and pick ones that feel best on your body; if a high impact treadmill class isn't for your knees, swap out for a cycle or rowing based class. Then build in a little strength work: Including TWO strength-based workouts will keep your muscles primed for everyday movement, prevent injury, and improve your speed and endurance, too (underrated contributors to better cardio workouts, by the way!). Of course, you'll also need to allow time for your body to recoup, so opt for ONE mobility-style or recovery-based class. Your Goal: Lose Weight Weight loss is complicated. At its most basic, it's about calories in versus calories out. Burn more calories than you intake, and your body will use excess fat for fuel. Theoretically, it sounds like the workout that burns the most calories is the most optimal for weight loss, right? Not quite. Of course, you want to ensure you get a healthy mix of strength training and cardio, to build functional strength and promote heart health. But, ultimately the workout routine that will burn the most calories will be the one you come back to, day in and day out. So, play around with your routine—so play around with your routine, but gradually work to settle into (and then stick with) a handful of classes that you like. This will enable you to gradually progress and improve in each class, and over time, that progression will become part of the fun (and keep you coming back for more!). Above all, you want your workout routine to be fun and full of variety and also to let you experience new things. Sure, you'll still need to eat your vegetables (factor in ONE to TWO strength-based workouts per week, and ONE cardio-based workout per week)—but you want to prioritize enjoyment above all. Opt for ONE wildcard choice per week, partly so you can play around and have fun, but also because often, new tasks burn more calories—simply because our body's are inefficient at new tasks. And yes, this schedule can take a toll on your body. So make sure to pepper in ONE mobility or recovery-based class to keep you feeling spry. The ClassPass Sweat Sessions We Love Most ONCE YOU'VE CHOSEN a fitness goal and mapped out the class types you'll need to take, you'll be ready to head to ClassPass and pick your sessions. Use this list of our favorite ClassPass classes (sorted by strength, cardio, and recovery!) as a starting point for you to build your early list. Strength-Based Classes We Love Elements of a good strength class: a good trainer to provide accurate movement demos, a training program that prioritizes heavy compound lifts and accessory movements, and a timeline that allows you to challenge yourself with proper work and rest periods. Here are a few of our favorites. MADabolic's Durability class puts your strength and stamina to the test. Their program follows a strict 12-week cycle where members will build, peak, and deload muscle-building compound movements to truly strength train like the athletes. Get an all-in-one option with F45 Training. Their weekly schedule runs 3 strength days, 2 conditioning days, and two hybrid days a week. If you're opting for group fitness to find a community, Burn Bootcamp is your place. Build muscle and strength through classic compound movements like squats, lunges, deadlifts, pushups, and rows—all with the encouragement of your classmates. Thought OTF was all about cardio? Think again. Their Strength50 class is 50 minutes of floor work that incorporates dumbbells, ab wheels, TRX straps, and more to get you a great full body workout. Okay, you might not see a ton of your buddies in a barre class, but it's worth giving it a shot. Why? Slow movements and pulsing will put your muscles to the test in this barre-inspired class that promotes joint stability, balance, and muscular endurance—three things that will benefit your bigger lifts, and athletic ability on the field or the court. Cardio-Based Classes We Love Group fitness was bred for cardio. These high energy classes will get your heart pumping and sweat flowing, with the help of smart trainers and welcoming community. Don't think cardio equates to treadmill. Rowing provides a full body workout that will get your heart pumping, and improve lower body and back strength—and RowHouse is centered on it. Behind us are the days of confusing cycle classes with hard-to-match paces and constant up-down. Cyclebar provides great no-frills cycling, accompanied with data points that tells you exactly how you did compared to everyone else—perfect if you have a competitive side. OrangeTheory started a group fitness revolution when they opened their first location in 2010. Now, with over 1,500 studios worldwide, they've mastered their craft—especially when it comes to cardio. All their classes (with the exception of the Strength50 we mentioned earlier) will challenge your stamina with a mix of treadmill, rower, and fitness exercises. Floyd Mayweather Jr. won't be your IRL trainer here, but he did design this workout program. You'll learn everything you need to know to nail your first knockout in their Boxing Fundamentals class, and get a great cardio and power workout while you're at it. Mobility/Recovery Classes We Love It's easy to neglect your mobility. When you don't have time, the first thing you're going to skip is your 20-minute stretch cooldown. Keep it on your schedule by scheduling a class that you have to show up to. We don't need to lecture you on yoga's benefits to the body (and mind). It's a perfect addition to your recovery day to promote mobility and stability. Even if you're not very flexible, Corepower has a 'reformative stretch' class to get your joints moving. You've seen the viral videos of Glenn Powell, LeBron James, and even Kansas City Chief's players doing pilates—it might be time you hop into the trend too. Club Pilates has beginner-friendly classes that will challenge your mobility and strength all in one. Okay, okay—this isn't technically a class, but a StretchLab session does pair you with a trained practitioner who is there to work through all your stiff muscles and joints through assisted stretching. You Might Also Like The Best Hair Growth Shampoos for Men to Buy Now 25 Vegetables That Are Surprising Sources of Protein
CNET
a day ago
- Health
- CNET
Timing Your Cardio: How to Optimize Your Gym Routine for the Best Results
If you work out, you will have at some point wondered about whether you should start with weights or cardio. Whether you're already deep into your fitness journey or just getting started, you've probably had this question. You've probably also wondered if the order even matters. There's no scientific agreement on whether cardio before or after weights is better. As such, it all comes down to your goal: improving your overall health, gaining muscle or losing weight. To get an understanding of how to time your cardio sessions to help you lose weight or build strength, we talked to a personal trainer. Here's what we found out. What are your fitness goals? When it comes to deciding whether to do cardio or weights first during your workouts, it's a good idea to start with your goals. Do you want to lose weight or gain muscle tone? Maybe you want to improve your endurance or build bigger muscles. One common misconception is that cardio is the most important exercise for losing weight, but both cardio and strength training are important for this. Benefits of doing cardio before weights Getty Images Cardio is well-documented to be effective at burning calories. If you lift weights for 30 minutes versus doing any other cardio activity for the same amount of time, cardio will burn more calories. With that in mind, you may want to start your workouts with cardio at a steady intensity to get into the heart rate zone you need for burning fat. You can then transition into weight lifting, which will create an "afterburn," that helps burn calories after you're done exercising. You don't even necessarily need to work your body hard to reap the benefits of a cardio workout. "Cardiovascular exercise at a lower intensity (in the fat burning zone/aerobic training zone) will help you to lose weight. [But] it needs to be sustained for longer periods of time," said Mollie Millington, a personal trainer based in London. Lifting weights first, especially if you are lifting heavy using your entire body, will tire you out before you make it to the cardio portion of your workout. That means you might cut your workout short and not reap the calorie-burning benefit of cardio -- especially if you want to burn as many calories as you can in a set amount of time. Try both starting with cardio and starting with weight lifting to get a sense of what works best for you. If you are performing exercises with light weights, that can help get your heart rate up and get your body ready for running, biking or another cardio activity. Lastly, if you like to run, bike or swim and want to improve your speed or overall endurance, then choosing cardio first is smart because you're going into those workouts fresh. This way you are starting with the most important exercise for your long-term goals and will make progress more quickly. Benefits of doing weights before cardio Getty Images If your main goal is to improve your strength, be able to lift heavy things or build more muscle, then lifting weights first is best. Don't tire out your body by doing cardio first. The less tired you are, the more repetitions you'll be able to do with correct form -- and good form is crucial for performing strength training exercises safely and effectively. Doing weights first may also be helpful for fat loss when combined with cardio, according to Millington. "In theory, doing weights first would put your body into aerobic mode [so] by the time you to get to running, you will already be in aerobic/fat burning state. So you may maintain [that aerobic state] longer while running and thus use fat as an energy source," Millington said. This is best when you are lifting lighter weights that don't fatigue your entire body. Can you do cardio and weightlifting on the same day? Finally, although science is pretty inconclusive about whether doing cardio or weights first is best, one very clear thing is that doing both is beneficial. Studies show that doing a combination of the two is best for overall health, increasing muscle and reducing body fat. If you want to do both cardio and weight training at 100% effort, then you can try doing them on separate days, allowing your body to recover in between. If you prefer to do both at once, see what feels and works best for you. "I am a firm believer in doing what you love. Exercise can be fun," Millington said. "If you are in the groove during your warm up on the treadmill and having fun, don't stop to do weights. Keep going until you are ready to change to weights. Or if you prefer weights to running, start off with a shorter run and then 'treat' yourself to weights," Millington said.
Yahoo
2 days ago
- Yahoo
I swapped the StairMaster for hill running — here's what it did for my mind and body
When you buy through links on our articles, Future and its syndication partners may earn a commission. The StairMaster is a popular gym machine that offers a hefty lower-body workout. On those revolving steps, you build strength in your quads, glutes, and calves while challenging your cardio and burning calories. That's all fine and well until you get bored three minutes in, staring at the plain white gym wall in front of you, wishing you had downloaded something on Netflix to pass the time as you count down the remaining steps. There are certainly ways to spice up your StairMaster sessions; for example, my colleague Sam tried the 25-7-2 TikTok workout for a week. The challenge involves setting your StairMaster to level seven, stepping for 25 minutes, and completing the workout twice a week. But I'm a sunshine worshipper, and if I can work out outdoors instead of indoors, I will. So, while trying to figure out how I could get benefits similar to those offered by StairMaster, I decided to ditch the StairMaster and the gym altogether and take to my local hills to work out. Here's what happened. Modern technology makes it easy to find hilly locations I felt a bit like a grandma saying 'technology is great, isn't it,' but it really did help when I started looking for good hill running spots. After moving to my new area, I used Strava's route maps (part of its premium features) and played around with filters like elevation and distance to find hilly routes other local runners were using. For my first session, I didn't follow a set plan. I just wanted to see how I handled the elevation. If you already know your local hills, you could turn them into a short workout, like a set of sprints with jog-back recoveries. Being surrounded by nature was a great distraction It sounds a bit cliché, but I genuinely feel a rush when running up a steep hill, surrounded by greenery with even bigger hills looming in the background. Breathing in fresh air instead of the recycled, sweaty air from the gym is also a huge bonus. Hill running is undeniably hard, but being outdoors helps to distract you from how tough it is. Plus, it's easier to take walking breaks without messing around with machine settings. You can just ease off when you need to and get going again when you're ready. I know I'm lucky to live right at the foot of some scenic hills, and not everyone will have easy access to this. But you definitely don't need to live near mountains to give hill running a go. A steeper path in your local park can work just as well, and apps like Strava are great for spotting popular hill routes nearby. If you're heading off-road like I did, I'd highly recommend wearing a pair of the best trail running shoes for adding grip and stability on uneven ground. The Hoka Speedgoat 6 is built for rugged terrain, with grippy soles that keep you stable on uneven trails and a cushioned feel that helps soften steep climbs and descents. They're light, comfortable, and designed to handle hills with Deal The glute burn was real Just like the stairmaster, hill running really puts your glutes to work. It mainly activates the gluteus maximus, which plays a key role in hip extension and powering you forward as you climb. The steeper the gradient, the harder those muscles fire to keep you moving. I usually notice it the day after, not an overwhelming soreness, but a solid, satisfying ache that feels like progress. In short, hill running is a practical way to build glute strength using just your body and the terrain. What the science says about hill running Hill running is not just a tough workout but one with real benefits. A recent study published in the Journal of Sports Sciences looked at hill runners' fitness, body composition, and performance. It found that better aerobic capacity and lower body fat were linked to stronger hill running performance. The study also noted that hill running pushes you close to your maximum effort, which is a sign of an effective cardiovascular workout. However, it's important to note that another key takeaway from the study was that many hill runners might be burning more energy than they take in, so fueling properly is important if you increase your hill running sessions. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide Best fitness trackers New study says these workouts don't just build strength — they improve your sleep, too Don't own a smartwatch? Strava's app update just made phone tracking way better
