Emily Abbate

Like many people, Ive tried a slew of different approaches to my fitness routine since the global pandemic shut down normal life. Ive conquered Instagram Live workouts, paid for a month of unlimited digital streaming of The Class, and hit the road for way too many runs to count. I went through a phase of walking every morning, and even tried at-home group fitness classes for a few sessions.

While I couldnt get on board with the $25-a-pop at-home group fitness experience over the free stuff I was being served on Instagram, I was curious about at-home, digital personal training. I trained with Delaney a couple years back and had a great experienceso my curiosity led me back to his inbox.

I had finally found a groove with my eating, I was feeling strong, and was ready to take my training to the next level. I wanted to know: Is digital training really worth the splurge? And can it give you similar results as an IRL session?

<h1> What to Ask Before You Train </h1>

Shirtless young man working out in living room

Before you get into a digital personal training experience, its important that you have a solid understanding of what youre looking for and ask a few essential questions.

1. What do I want from my experience? There are a plethora of options out there, from coaches offering basic plans to the full-on one-on-one experience. While you may think you just want some guidance on what exercises you should do on which day (i.e. programming), you may learn as you go that you actually want something a little more personal. Thats okay, says <a href="https://www.instagram.com/laceelazoff/" id="65066752-443f-38b3-a8f3-ab14635a50a1"> Lacee Lazoff </a> , a kettlebell expert and independent trainer.

Ive had clients that come on board with me using a basic plan, but then realize that they want more, says Lazoff. Be realistic about what your expectations are. With one-on-one training, youll have someone watching your every move, more connection, and for that youll pay a higher price point.

While an independent personal trainer may have the basic tools to help you meet your goals, other bigger companies are pushing into the space with more advanced technology that can take the training process to the next levelEquinox, for instance, just launched a digital platform called <a href="https://www.variis.com/" id="744fcdb9-38cd-3c26-ad29-dbfaca883c4a"> Variis </a> for remote training sessions. In my work with Delaney, every movement we talked about had a corresponding video example hed show before we got going. Plus, he could then take the programming and put it right into my Equinox member app.

2. What certifications do they have? This is important to ask of anyone that youre willing to entrust with your wellness and safety. Every individual has different specialities, and you want to make sure to ask them what organizations theyve worked with in the past, suggests Delaney. Maybe that means they typically work with kettlebells, or they focus on weight loss, Olympic lifts, or another field. Its also important to check in how long theyve been doing this for.

3. What equipment do I have at my disposal? A good trainer should be able to help you get a great workout regardless of what tools you have at your disposal, says Delaney. Of course, if youre trying to PR Olympic lifts without a heavy barbell, thats another story. But the right person will be able to help you prep and be in a better position to get that done, when and if we the go-ahead to get back into a gym.

You can definitely build a foundation at home, adds Delaney. This way, when you get back to a club or facility, you can expedite that process. Now is a great time to fine tune your skills, make those patterns as strong as they can be.

<h1> What to Expect From Your Virtual Personal Training Experience </h1>

young man searches his training routine on youtube before starting to exercise at home

Regardless of where youre working out, a great trainer will kick things off with an initial consultation and movement screen. During this, youll want to vocalize what your goals are and again, be specific about what tools you have at your disposal.

The last thing you want is someone who just asks Hey, do you have a dumbbell? and then says Okay, were good to go for 9 a.m., says Ben Lauderdykes, New York City-based trainer at . Although this is in a virtual setting, it should still be a personal, tailored program for where you are right now, and take you forward to where you want to be. Not just an hour of babysitting.

In my experience with Delaney, I took a survey before we even hopped on the phone the first time. Asking me questions about everything from what my movement looks like on the regular to what Im eating on a day-to-day basis, it was helpful for us both for me to dive into the specifics. This made it even easier to home in on where I could make some changes.

The actual training experience should mimic what you would experience in an in-person session. You should expect your trainer to give you their undivided attention, and to give you suggestions to accomplish whatever goals you set forward. And if youre worried about space? Well, thats a non-issue, says <a href="https://www.instagram.com/powerofstrength/" id="306bc0c8-9d12-3d47-a3d1-20fa92bb800a"> Denzel Allen </a> , a coach and kettlebell expert based in California.

You can get a great workout with little space with the right trainer, says Allen. "If your goals are quantifiable, whether thats with strength or on the scale, make sure your trainer is keeping track of your numbers to follow your progress and ensure youre progressing in the right manner.

The big question: Should the rate be the same or different than an in-person experience? That depends on who youre talking to and what theyre offering. According to Lazoff, theres a huge range of what any type of one-on-one session may cost you, ranging from $25 to $150 (and beyond).

I think were seeing trainers, regardless of where they may be located, pricing their sessions with respect to the clients geographic location, says Lazoff. Someone in Kansas City likely wouldnt pay the same to train with me as someone in New York. Have an upfront conversation about where youre at and what youre willing to budget for the experience.

<h1> Should You Try Virtual Personal Training Yourself? </h1>

Right now, fitness looks different for everyone. If youre the kind of person who has the financial means to get moving and wants to take your training to the next level, theres something to be said for the personalized advice you can get from a professional.

\"I dont think anything in this industry will exist purely physical anymore.\"

In my first session with Delaney, I realized that the types of workouts I was doing before werent going to get me to my big goals. And those aims wont change whether or not I can get back into a gym sometime soon.

I dont think anything in this industry will exist purely physical anymore, he says. Now, physical and virtual have to live together. Now, were aiming to bring individuals training beyond four walls, and marry these things in a way that wont go away and will only get stronger. Theres no excuses, no commute. Thats the future of what this business is going to look like, not just for us, but for everyone.

I Tried Virtual Personal Training Classes

About 24 minutes into a personal training session with <a href="https://www.instagram.com/mattldelaney/" id="74bb095d-d196-3778-a9dd-5c698a6618f3"> Matt Delaney </a> , the National Manager for Innovation at Equinox, I was toast. I hadnt expected to be sitting on my living room floor dripping sweat like this. Im not entirely sure if he could tell how much the session was getting to me, watching my squat form from his home about an hours drive away via through my laptop's webcam. He could tell...

I Tried Virtual Personal Training Sessions in Case I Never Go Back to a Gym

While you might prefer to log your runs outdoors and soak in some essential vitamin D, picking things up on the tread allows you to take your workout to the next level. Plus, according to research published in the , treadmills give you the most bang for your buck over other pieces of cardio equipment, including rowers, bikes, and ellipticals.

The tread is not only your friend, but its a tool in your training toolbox, says <a href="https://www.instagram.com/jeslynnyc/" id="72ae67b3-5e62-3cd7-a5fc-45ceb4cf2ea9"> Jes Woods </a> , regional manager group treadmill studio (MHRC) and coach. You can dial in exact speed and incline, eliminating guesswork of GPS watches and dodging traffic and stop lights.

And to those who say its oh-so-boring? Woods says its about time you shift your mindset. The dreadmill is only boring if you make it boring, running at a single speed or incline counting down the minutes. But when youre constantly changing gears and playing with pace and effort, the time flies by.

Ready to hop on and actually get some training done? Here are eight different treadmill workouts, guaranteed to give you a real running challenge and a stellar calorie burn.

Conversational pace: An effort that you can endure for long periods of time in which it would be easy to maintain a conversation with a friend.

Rate of perceived exertion (RPE): RPE is a way of internally scanning the body and accessing how hard youre working. Typically, the scale is based on factors like muscle fatigue, increased heart rate, and perspiration rate. An RPE of 0 is nothingas in you could literally be sprawled out on the couch. Shift gears to a RPE of 5, and you'll feel moderately taxed. You definitely know youre exercising, but can handle the effort for a long time. You can top out at 10, where you feel like youre pushing things to the max. Nausea? Maybe.

Popular Q: Should I be setting my tread incline to 1 percent?

Answer : shows that a treadmill at a 1 percent incline will more closely simulate the energetic cost (or intensity) of outdoor running. This added incline makes up for the lack of wind resistance. Woods agrees, saying that the 1 percent setting is common practice at MHRC. If your machine has the ability to incline, consider that 1 percent as another way to make the workout more natural.

Want to get running inside, but don't have a treadmill? Check out <a href="https://www.menshealth.com/fitness/g30199601/best-treadmills/" id="a55c9997-8441-325f-a421-7229c9d6068b"> our picks </a> for some of the best machines you can get for your home gym.

cropped view of muscular sportsman running on treadmill

Speed Intervals One

Duration: 30 to 40 minutes

Coach says: This is a short, fast, and spicy workout simulating 200-meter repeats on the track. The intervals are short, so could you run them faster? Sure! But that's not the point of the workout. We want you to stay in control with the 1 minute pushes. Looking to make things more difficult? Advanced runners can run 12 to 14 x 1 minutes on.

Speed Intervals Two

Duration: 45 minutes

Coach says: Fast, faster, fastest! Start smooth and in control with 3 minutes at half marathon pace (7 out of 10 effort). The first interval should feel almost like an extension of your warm up. Then, gradually ease on the gas pedal feeling your stride start to gradually open up as well. The hardest part of the workout is not getting faster then fastest, but rather backing off the gas pedal and going back to smooth, and in control half marathon pace. Advanced runners can repeat the above sequence 4 times total.

Duration: 35 minutes

Coach says: This workout is much more unstructured, so have fun with it. Instead of counting down the seconds on the console, simply speed up with the music picks up and ease off the gas pedal with tempo slows. Try to keep the 15-minute workout portion continuous. Jog the recoveries, walk if you have to, but no standing rest. Advanced runners can increase the Fartlek workout portion to 20 minutes.

Duration: 55 minutes

Coach says: Were simulating 1K intervals with this workout. An important note: You should not be totally breathless at Half Marathon Pace (HMP) or 7 out of 10 effort. Rather, youre edging close to your tempo pace of threshold effort, so it should feel mildly uncomfortable. We want you to look so relaxed at half marathon pace that it looks like your recovery pace. The 2-minute recovery might feel like an eternity, so walk until your breath comes back to you, then transition to an easy jog recovery. Beginner runners can modify to 3 to 4 x 5 minute half marathon pace (if you know it)or 7 out of 10 effort.

Coach says: Bring on the hills! The 6 minutes of rolling hills should be run at half marathon pace. Advanced runners can bump up the speed for the final 3 percent at the end of each sequence. Changing the incline every minute is going to keep you engaged and eliminate any chance of treadmill boredom. Feel yourself leaning into the inclines, hinging at your ankles, not your waist. On the incline, shorten your stride to a quicker cadence (popping off the treadmill like the tread is lava). Once back on flat ground, open the stride back up and shake it out.

Coach says: "Up and over" hills are my favorite workout because it's a real life scenario. In races, we don't sprint to the top of a hill and stop and recoverwe have to keep running. This workout will work some mental toughness (in addition to physical) to convince your legs to continue turning over once you crest the hill. On the incline, shorten your stride to a quicker cadence (popping off the treadmill like the tread is lava). It's okay to be out of breath running the hills at 10k pace, you should be. As you become fatigued with this workout, pay close attention to form. Try not to carry your arms, but drop them down at your side and use them to power up the hill. Advanced runners can run through the hill sequence a second time.

Duration: 50 minutes

Coach says: During the 30-minute chunk of this workout, youre aiming to progress through each 8-minute block. This looks like 2:00 at marathon pace (RPE 6), 2:00 at half marathon pace (RPE 7), 2:00 at 10k pace (RPE 8), 2:00 at 5K pace (RPE 9). Advanced runners can modify the final 2 minutes to be 1 minute at 5K pace and a final 1 minute at an all-out pace. Remember: patience is key. You don't want to start off too fast and die a slow death. Use the first 2 minutes as an additional warm up, you should still be conversational at 6 out of 10 effort marathon pace for 2 minutes. Start slow and in control, ending the final 8-minute block with your biggest most beautiful stride. Beginner runners can complete 2 x 8 minute builds.

Duration: 40 minutes

Coach says: Since the workout is short and fast and breathless, we want to ensure you're properly warmed up for this one. Get really ready for the pending efforts in the final two minutes of your warm up by throwing in some 20-second striders. For the efforts, aim to start at 5K pace and end at mile pace. Instead of all out effort on flat ground for 30 seconds, if you'd like to switch up the workout during one of the rounds, try running half marathon pace up an 8 percent incline for 30 seconds on. Unlike our other workouts, it's okay to not be fully recovered in the 30 seconds off. That's the whole point! We want to get the heart rate up and keep it up. Beginners can run through the sequence 2 to 3 times total.

Everyone has a different go-to workout. Regardless of what that is for you, theres no denying that you can get a pretty good sweat in on the treadmill.

8 Treadmill Workouts to Bring Your Love for Running Inside

To make the whole process easier, think "presence over presents." Just about everyone digs a good endorphin rush, so if you know how your loved ones like to get active, you can simplify your gifting by finding ways to give your people those experiences.

Hydro Flask have made it possible to physically give the "Gift of Go" through their ingenious Experience Vouchers. Each downloadable, printable voucher is a promise that you'll join your loved one for some activity they crave. Like those homemade coupons you used to give your parents for their birthdays, only you'll actually follow through with these.

Here are seven such experiences, paired with tangible, wrappable stuff. Ideal for the person who might be tough to shop for but is always down for a good time. The best part: the paired items can be used for the occasions suggested, but are also useful for wherever their adventures take them year-round.

Experiences You Can Give as Holiday Gifts

Experience: Snow Day Pair It With: <a href="https://www.hydroflask.com/12-oz-coffee-mug/" id="7f2bacae-4119-355f-afea-5fd364407298"> Hydro Flask 12 oz Coffee Mug </a> , $29.95

Get ready to crush some powder and enjoy a day of skiing or snowboarding. (Or, a day of supporting your favorite skier from a cozy lodge, sipping on some steamy hot chocolate or coffee while they do their thing.) Hydro Flask's 12-ounce coffee mug features TempShield double-wall vacuum insulation to keep beverages hot for hours, so you'll stay refreshed no matter how many runs the day calls for.

Experience: Girls' Trip Pair It With: <a href="https://www.dagnedover.com/collections/the-landon-carryall#SirenCorduroy-Medium" id="758447cf-5684-3796-aa28-885a02504d66"> Dagne Dover Landon Carryall Bag </a> , $155

Show that special woman on your list just how much you appreciate her by gifting her the opportunity get the heck away from you. (Or just to get away, nothing personal.) Whether it's a relaxing vineyard weekend, an uninterrupted Saturday of spin class and brunch, or whatever else the group is into, a proper girls' trip is always appreciated and well deserved. Pair it with this corduroy update to Dagne Dovers classic Landon, with enough to room to fit everything she could possibly need for the occasion.

Experience: Find Your Zen Pair It With: <a href="https://www.hydroflask.com/32-oz-wide-mouth-w-straw-lid/color,frost,a,92,o,289" id="19b646a9-be63-363b-a89d-aa787f7dc26a"> Hydro Flask 32 oz Wide Mouth Bottle with Straw Lid </a> , $29.95

Few gifts are more gratefully received during the hectic holiday season than the gift of a little "me" time, a la a restorative yoga session. This gift is best paired with a way to stay hydrated through even the steamiest hot yoga class. Hydro Flask's wide mouth bottle promises to keep water ice cold for up to 24 hours. And the straw lid means less plastic trash, so the conscience is clear to focus on practice.

Experience: A Night Under the Stars Pair It With: <a href="https://www.pendleton-usa.com/product/roll-up-blanket-70292.html?dwvar_70292_color=1402&amp;cgid=H171" id="0bc66428-8435-33cd-a160-20e47a65f081"> Pendleton Roll-Up Blanket </a> , $149

Made with convenience in mind, this roll-up blanket from Pendleton pairs perfectly with a night of stargazing and s'more making. A nylon backing makes it durable to withstand any surface, while Pendleton's signature wool will ensure all-night warmth and comfort.

Experience: Beach Please Pair It With: <a href="https://www.hydroflask.com/40-oz-wide-bottle" id="4a3b64e1-26c9-3f8f-a8b8-af44a7193aa2"> Hydro Flask 40 oz Wide Mouth Bottle </a> , $42.95

Sure, hydration is important when youre on the move, but have you ever been at the beach for more than an hour without a cool, icy beverage? Disastrous. Make sure to pair the gift of a beach day with Hydro Flasks 40 oz Wide Mouth bottle. The stainless steel bottle keeps drinks impossibly cold regardless of outside temps and conditions. Perfect for keeping the "ice" in ice water or sneaking your favorite chilled cocktail into your cooler.

Experience: Trail Mix Pair It With: <a href="https://www.altrarunning.com/shop/mens-shoes-outdoor-adventure/lone-peak-4-mid-rsm-alm1855n?variationId=000#hero=0" id="073ffa00-1cb7-3d1d-a700-5f6e8442454f"> Altra Lone Peak 4 Mid </a> , $160

Altra is known for their signature foot-shaped toe box, which allows your toes to spread naturally while youre on the move. So wearing these on a hike makes any day on the trails that much more idyllic. And they will indeed be comfortable all day, thanks to a waterproof material with breathable construction that lets sweat escape.

Experience: Picnic Party Pair It With: <a href="https://www.hydroflask.com/24-soft-cooler-tote/color,black,a,92,o,20" id="5cec7496-b982-3c5d-ae8a-932c4186a10b"> Hydro Flask 24 L Soft Cooler Tote </a> , $199.95

Whether youre bringing this from the car to a local park bench or choosing to bring it on the trails to a secluded picnic spot, this soft cooler tote is ideal for transporting sandwiches, brews, and just about anything else. With two exterior pockets for odds and ends, it comes complete with a molded base for unsupported self-standing.

Gift giving can be really tough. Some people seem to have everything, others have hyper-specific tastes, and sometimes you just wait until the last minute and it shows.

7 Active, Experiential Gifts For Everyone On Your Holiday List

The good news? There is such a thing as a free workout, and they're definitely more common than a free lunch. Just ask the guys at <a href="https://www.wolaco.com/" id="018ac139-1d5b-3209-a7f9-24825229be60"> WOLACO </a> (Way of Life Athletic Company, if you're wondering).

When founder Terry White launched the brand at the end of 2014, he was simply looking for a way to connect with friends who would dig his product. What began as a small focus group of three to five guys doing a workout on the west side of Manhattan turned into full-on fanfare, dubbed <a href="https://media.wolaco.com/#/wolaco-wednesday-nyc-only/" id="98a1cee7-32c5-3459-a22a-0e55518d2c35"> WOLACO Wednesday </a> . This summer alone, we worked out with over 3,000 people, he tells Men's Health.

Waking up at 5:30 in the morning to make it to a 6:30 workout with 100-plus strangers attracts a special type of person, says Nick Dio, the brands creative director. Weve worked really hard to make sure this community is inclusive and accepting of everyone.

That openness to all seems to be the overarching vibe behind a lot of free workout culture, and a feature that not everyone can say is something that they experience at cult-favorite fitness studios. Its what drew Brian Fisher, influencer marketing manager at Brooks Running in Seattle, to the <a href="https://november-project.com/" id="6736e01a-f7e6-3820-aeb0-8346480d79b8"> November Project </a> . Every Wednesday and Friday at 6:29 a.m., you can find him co-leading his local chapter of the free workout group, rain or shine. With group sizes ranging from 20 to 200 people, its all about encourage anyone and everyone to be present, interact with others, and show up regardless of fitness level or ability. Of course, sometimes the wrong people show up, but the groups seem to have a handle on crowd control.

\"These workouts are the perfect way to build your network.\"

When asked about the necessity for permits when hosting group workouts of this size, Fisher laughed. Permit requirements definitely vary by location, he says. Thankfully most cities recognize the value of our free and open to the public workouts and allow us to use the parks even if permits are typically required. The WOLACO guys, meanwhile, plead the fifth on whether or not they should technically have one themselves.

High on good vibes (and ready to put your wallet away)? Here, the experts weigh in on everything you need to know if you too want to get in on the free workout craze. For those that arent sure what free workout they want to dive into: Good news; theres an app for that. Check out , an which empowers people to connect and build fitness communities wherever they may be.

<h1> 6 Things to Know Before a Free Group Workout </h1>

6 Things to Know Before a Group Meetup Workout

1. Come with an open mind.

Youll get out of it what youre willing to put in, says Fisher. A lot of these free workouts focus on the importance of working as a team and partnering up. In other words? Be prepared to make new friends.

A lot of our community is young and ambitious, theres a sense of urgency to improve and to build extremely positive relationships of people within our respective lives, especially while we are young, says Dio. These workouts are the perfect way to build your network.

2. This isnt meant to be the same experience as your boutique fitness class.

You shouldnt expect the same level of equipment and resources since it is a free event, says Ahmad Jones, co-founder of with his two other identical brothers in Philadelphia.

But, you can still expect a damn good workout if youre working with great instructors, he adds. Be smart by bringing whatever you may need along with you, like a water bottle and deodorant wipes.

3. Youll find all the details on social media.

Ask anyone whos at the helm of a free group workout how they do marketing, and nine times out of 10 theyll say word-of-mouth.

Social media has been a big part of getting the word out, says Olivia OSullivan, New York City crew captain for Midnight Runners, which operates in 10 different cities around the globe. We have a global handle that all the chapters feed into , but every chapter has their own individual Facebook pages.

4. Dont worry about skill level.

No one expects you to display Usain Bolt-worthy speed or crush through agility drills like youre in a tryout for the Patriots.

Whether youre the fastest person, the slowest, or anywhere in between, we care more about how much positivity and energy you bring to the workout than how fast or fit you are, says Fisher.

5. Ditch the technology.

Free workouts are not the place for you to be playing with your cell phone, unless youre snapping a quick selfie.

You definitely want to get off your phone and talk to people, says OSullivan, adding in that just because the workout is free doesnt mean you should be doing your own thing. We still expect people to show up on time, excited and ready to go.

6. If you dig the sweat, tell a friend.

Word of mouth is super important when it comes to the free fitness movement, says Malik Jones of Triyo Fitness. We get a lot of new attendees that come as friends of previous participants.

Long gone are the days when most guys would only spend $10 per month on their fitness via a big-box gym membership. Whether youre in small-town Tennessee or walking the streets of Manhattan, its easy to find a reason to add expensive boutique fitness classes into your regular routine. Combine that with the occasional new pair of workout shorts or a music-streaming service (a good run needs  , after all), and youre easily up another $75.

What to Know When You're Going to a Free Group Workout

In fact, there are more ways than ever these daysfrom boutique gyms to iPhone apps to upgraded virtual reality fitness devicesto infuse your workouts with the joy of play. The goal, of course, is to forget that your abs are on fire and your arms are turning to jelly. Time spent in a gym doing something that feels like work just adds to the hours we spend at work in our day, says Lenny Wiersma, Ph.D., a sports psychologist at Cal State Fullerton. Play provides a ton of benefits, and you experience intrinsic motivation. Level up your own daily workouts with these six ideas from the gamification age.

Trying to beat your own workout records isnt as fun as chasing your friends top scores in the mile or some other fitness challenge, says Reebok trainer Conor Murphy. Start a Facebook group with pals to keep track of the best times in classic workouts. Whenever you train, aim to surpass someone in the group.

<ul><li> Use this one only for workouts that include time requirements, such as AMRAP (as many rounds/reps as possible). </li></ul>

<ul><li> Cant beat the record? You have to buy dinner for the group champ. </li></ul>

Take the rules of HORSE off the hoops court and into the gym. Have your partner start, picking an exercise and a rep goal. If he misses, its your turn to pick a move; but if he hits, you need to do it. Miss it, and you get the letter R. Miss another, and you get an E. Spell reps and you loseand do a move of your friends choosing.

<ul><li> Set the rep targets high enough to challenge your partner but not too high (shoot for 20 to 30 reps per set). </li></ul>

<ul><li> You dont just gain a letter when you miss reps; you also owe your partner 5 burpees. </li></ul>

Grab a friend and a rowing machine or assault bike and try this game from Ryan Wilke of Throwback Fitness, a group-focused studio in Manhattan. You will do a round on the equipment, rowing or biking until your pal finishes a three-exercise circuit (think 15 kettlebell swings, goblet squats, and overhead presses). Alternate until you both complete 3 rounds of each. Whoever burns more calories on the rower or bike wins.

<ul><li> Keep the total reps in each round to 30 to 45 per set. </li></ul>

<ul><li> Set a calorie goal before starting. Work until you both reach it. </li></ul>

The treadmill beckons. You and your brethren in speed grab adjoining treadmills and tackle 30 seconds of max-effort running, followed by 30 seconds of rest. After 10 minutes, the person with the farthest distance earns the win.

<ul><li> Its better (as in more fun) with a group. </li></ul>

<ul><li> The person trailing after each interval starts the rest period catching the leader. </li></ul>

Bring a pair of dice with you to the weight room. Pick five exercises. Then, for each move, roll the dice twice. Add the two numbers; thats how many reps youve got on deck for each move. Work through 4 rounds total of that circuit.

<ul><li> This is single-player gamification. </li></ul>

<ul><li> Finished all the moves? Roll one die. Do that many reps of the first exercise. </li></ul>

Grab a partner and pick an exercise you can both do facing each other, such as a dumbbell curl. Stare each other down, about a foot apart. Let your partner do 1 rep; then you do a rep. Your partner then does 2 reps before you do 2 reps. Alternate and continue laddering up until one of you runs out of gas.

<ul><li> A good way to finish off a workout. </li></ul>

<ul><li> Amp up the challenge by adding 5 reps every turn. </li></ul>

Training at <a href="https://www.switchplaygroundusa.com/" id="ac16418f-cd3c-3177-a5e7-cbd79e824a39"> Switch Playground </a> in Manhattan feels more like a party than a workout. Bright lights flash as a DJ spins the latest tracks from Drake and Rihanna while you and your partner sweat through a series of workout stations.

How to Use Gamification to Make Workouts Fun Again

Don't get us wrong, a consistent gym routine is one of the best habits you can have. But when you lock into the same old thing week in and week out, you set yourself up to plateau, burn out, or just give up.

To make sure your fitness routine isn't as boring as your go-to breakfast cereal, we asked the experts to tell us how to amp up any workout. Heres how to keep things fresh and keep the gains coming.

If youre a warmup skipper, youre not alone. When youre low on time, the first thing youre going to ditch isnt a key set of squatsits the intro work. The stuff that temporarily keeps you from the actual work. But making time for a warmup can actually help elevate your effort on that key set by prepping your body appropriately for the upcoming load.

Adding a warmup to your workout enhances your performance, and your recovery will be more efficient as well, says Gabe Snow, founding trainer at <a href="https://performixhouse.com/" id="a1a9c1c8-6719-3263-a37b-4ef1244335b9"> Performix House </a> . We are elastic. Our muscle fibers react similarly to rubber bands. If you take a cold rubber band and pull it apart quickly, it snaps. We want to be as elastic as possible in order to increase performance and keep us injury-free and responsive.

And a warmup can also be fun. This <a href="https://www.menshealth.com/fitness/a25587128/dynamic-warmup/" id="8b9ae7cd-e7f9-3bad-a504-337f1d33e125"> dynamic warmup routine </a> will get you pumped and moving before its go time. Or, try this the next time youre in the gym: Pick five different exercises (think bodyweight squats, <a href="https://www.menshealth.com/fitness/a19523249/dynamic-exercises-to-do-before-every-workout/" id="af89cf6a-3a6d-3e02-ae05-0a16323c1357"> spider lunges </a> , high knees, arm circles, and leg swings) and put on one of your favorite songs. Do one movement for 30 seconds, then swap to the next, and repeat until the song is done.

Deion Sanders famously said, If you look good, you feel good. If you feel good, you play good. If you play good, they pay good. With the possible exception of that last bit, the Sanders rule applies to you, too. Whether youre hitting treadmill sprints or going for a new pull-up rep PR, wearing the right gear can help push you farther.

Whenever you work out, youre putting your body through some kind of discomfort, says Terry White, co-founder of <a href="https://www.wolaco.com/" id="018ac139-1d5b-3209-a7f9-24825229be60"> WOLACO </a> , a New York City-based athletic apparel brand. Thats why its imperative to find the right clothes that seamlessly work with you. You want to be comfortable, confident, and wear something that can handle the heavy amount of sweat your body is going to throw at it.

Not sure where to start with the workout wardrobe revamp? Start with these picks from <a href="https://www.menshealth.com/fitness/a27615627/best-mens-activewear-for-workouts/" id="c037d985-f9cf-3c9c-af81-4435d5eb8989"> 12 activewear brands we love </a> .

If you hear the word modification and think weakness, it's time to switch up your vocabulary. Modifying an exercise can give you a greater opportunity to move faster and smarter within your workout, which ultimately makes you stronger.

By modifying, you preserve what you are trying to accomplish, says Ben Sweeney, CrossFit-Level 3 certified coach at <a href="https://bricknewyork.com/" id="cdc28887-afa7-3537-a97a-6c9ec8a7cc0e"> Brick New York </a> . By that, I mean if youre trying to finish a workout in 10 minutes or less, then the weight shouldnt be super heavy, or the movements shouldnt be something you cannot do.

Sweeney also praises modifications for their safety implications. If you cannot safely move a weight or safely do a movement, its better to either bring the weight down or do a different movement that will give you the same result youre looking for.

Gym fitness workout: Man ready to exercise with kettle bell

<h1> 4. Throw In a Workout Finisher </h1>

If youve never tried <a href="https://www.menshealth.com/uk/workouts/a26389675/turn-your-fat-burn-up-to-11-with-this-workout-finisher/" id="a3f5da63-a1fd-3a3d-a4ad-f9c095bf9bb5"> a workout finisher </a> , then youre totally missing out. Meant for those times when youre gassed but know you have just a little bit left in the tank, a finisher is a simple, great way to turn up the intensity at the end of your sweat session. And a few minutes can go a long way.

If youre someone that isnt able to make it to the gym 4 to 5 days a week, finishers give you an opportunity to get in a higher density workload (or, more work in less time) to make up for training volume youre not getting by training additional days, says <a href="https://www.instagram.com/coachzachmurray/?hl=en" id="53ac5a82-bed4-369c-ab43-90c02906bde3"> Zach Murray </a> , CSCS, Los Angeles-based trainer.

Finishers are also the perfect opportunities to insert some training tools into your program that you dont reach for every single workout, like kettlebells, medicine balls, or landmines.

Its your chance to do something different, says Murray. Finishers can also allow you to utilize types of movements in planes of motion your traditional program may not, like frontal (side to side) and transverse (rotational) planes.

Its a familiar scene: You scan in at the front desk, drop your stuff in the locker room, and head to the same bench with the same Drake-fueled playlist to do the same three sets you did on chest day last week.

4 Ways to Level Up Your Boring Gym Routine

Of course, its one type of thing to call it quits with a romantic partner (see ya later, morning sex). But when it comes to parting ways with a personal trainer? Thats a whole different manner of bummed.

Just like in a romantic relationship, you have certain needs that need to be met in the trainer/client relationship. We connected with the experts to find out how to best choose the right trainer from the get-go, and tell-tale signs you need to move onto the next one.

<h1> What to Do Before You Commit to a Trainer </h1>

Personal Trainer and Client Meeting Before a Training Session

You have a laundry list of things you look for in a good partner: organized, maybe into sports, family-oriented, etc. You're totally normal if you have a set of credentials when it comes to finding someone to help you with your fitness, too.

Before you sign on the dotted line with a new coach, make sure youre open and honest about what it is youre seeking and get on the same page.

Its important to make sure that you have set up a clear and candid dialogue with your trainer about your specific goals and about their capabilities as a trainer, including their methods/plans for you and their education, says Austin Lopez, C.S.C.S. and trainer at in San Francisco. If there is an obvious disconnectfor example if they don't work on diet with their clients and you are a weight loss clientthen that needs to change right away.

In this instance, a good trainer will refer you out to someone else if your needs and their expertise dont line up, or if what youre looking for isnt necessarily in their realm of expertise, says Lopez.

Also take the time to sit down for an initial meeting and get a vibe for the persons personality and habits. In most cases, you could be spending more time with this person than some of your good friends, which means that its important that the two of you get along.

The relationship goes both ways. Its a personal training session, so its bound to get personal, says Kenny Santucci, coach at . You have to jive, otherwise why would either of you want to spend an hour together? Like any good relationship, the more you share views, beliefs, and a sense of humor the longer that relationship will blossom and you can grow together.

Still, Lopez suggests a little separation between barbell and drinks at the bar with your new sweat leader.

Youre going to get along on a deeper level than you may with some of your friends, but it is important to keep separate the results side of things, he says. If the trainer needs to have a hard conversation with you because you have been slacking off or not putting in the work; or conversely, if the trainer is slacking and not responding to scheduling requests or something like that, then it is important to not let the personal relationship get in the way of a necessary discussion.

<h1> When You'll Know It's Time to Move On From Your Trainer </h1>

Something feels off, and you know in your gut that maybe its time to move on in a different direction. Lets talk some clear signs that you need to part ways:

<ul><li> 1. If youre not achieving your goals: The most obvious sign that its time to move onto the next one is that youre not achieving your goalswhether thats weight loss, performance, or learning new skills, says , trainer at in New York City. Have an honest conversation with yourself: are you doing everything you can on your end to stay committed to your goals, and nothings changing? If thats the case, its time to reevaluate. </li><li> 2. Your trainer isnt focused during your time with you: If you don't want your other half on their phones during your dinner date, then why should your trainer be Instagramming or texting during your workout session? asks CJ Koegel, inventor and . Having a personal trainer is an investment, and that means that the time youre paying for should be spent focused on you and your goals. </li><li> 3. This isnt fun anymore. Lets be real: not every workout is a walk in the park. But theres a big difference between dreading a few heavy squat reps and the session as a whole. If you are dreading your session with your trainer each week then its unlikely a productive environment for you to be successful with your goals, says Lauder-Dykes. </li></ul>

Theres no perfect way to cut the cord in these situations. Whether its over email or in person, dont feel like you need to give a lot of reasoning for ending things, suggests Lauder-Dykes.

Ending relationships is tough, but if you're honest and polite theres always the chance to still have a friendly relationship after its all said and done, says Koegel, who suggests offering up at least two weeks notice before ending things. As is the case for serious IRL relationships, don't just ghost and disappear. Your trainer is also counting on your money, so they can't afford to hold open slots or strategize for your training plan if you've already checked out on them.

Remember: As personal as this relationship might feel, its ultimately a working arrangement. If there's something affecting your progress, you're not doing anyone any favors by sticking with an unproductive partnership for too long. Youd want the same courtesy if you were on the other side.

How to Break Up With Your Personal Trainer

No matter how you slice it, breakups suck. Regardless of whether youre the breakup-er or the breakup-ee, at one point you had a genuine connection with someone that just didnt work out, and that bites the big one.

But life isnt just about endless cardio and sneakers. Every now and again, the gym squad needs to get away from the barbell rack and unwind. Looking for fun things to do with your crew on your next rest day? Weve got you covered with these seven low-key ideas that your group will def enjoy.

Two women stand up paddle board by the coast.

You all have a mutual interest in being active, which is great when it comes to planning fun daytime activities, no matter where you may live. When Amber Reese, co-founder of and Barrys Bootcamp instructor, needs a breather, she heads to upstate New York with her friends to do things like hike and kayak. Its a lot of fun to soak in the fresh air, chill by the water, and even sneak in some bevs after.

Kettlebells, weights, pull-up barsyou name the piece of fitness equipment, and it likely takes a toll on those hands of yours. Treat yourself to a little R&amp;R with your buddies and book group manicure/pedicure treatments. The best part? No one will judge if you splurge for the $15 add-on massage. Your muscles def need it, and you totally deserve it.

Bowl of beetroot hummus, sesame, carrot and celery crudites and breadsticks

Theres something rad about taking the time to have a conversation about things that dont involve fitness with your fit friends. So many of our daily communications are purely polite pleasantries, says Chelsea Aguiar, coach at Precision Run by Equinox in New York City. My idea of a great Friday night is getting a handful of my closest girls together at my place, laying out our favorite snacks and drinks, and posing thought-provoking questions to the group for discussion. Like the sound of that? Spice things up with our <a href="https://www.womenshealthmag.com/life/a22500573/questions-to-ask-to-get-to-know-someone/" id="3192fcbc-c21f-314d-affe-0041f04b3b9b"> 200 Non-Boring Questions To Get To Know Someone </a> or pick up a <a href="https://www.amazon.com/TableTopics-Original-Anniversary-Questions-Conversations/dp/B00GNI0DNM/" id="7e58bfb1-8892-3d3d-a22d-15ce975d9506"> deck of TableTopics </a> .

<h1> 4. Catch a matinee (and dont skimp on the popcorn). </h1>

The best thing about movies is that theyre the perfect low-budget opportunity to forget about everything thats happening IRL for a couple of hours and focus on something else. Treat yourself to a matinee, and dont overthink calories when you see a treat at the snack bar that has your sweet tooth screaming.

<h1> 5. Channel your inner Giada. </h1>

We have a hunch that your gym gang likes to eat just as much as they like to work out. When Bree Branker, New York City personal trainer, kicks back with her pals, its all about time in the kitchen. Theres nothing better than cooking a meal together to unwind, she says. With enough cooks in the kitchen, someone is bound to know what theyre doing, leaving the rest of us to sip wine and dish until its time to actually dish.

<h1> 6. Pack a picnic (and a portable speaker). </h1>

Young friends hanging out, enjoying picnic on sunny beach

Meals out at restaurants can cost a pretty penny. Plus, having lunch at a restaurant is so run-of-the-mill. Take things into your own hands and suggest a picnic in a local park, where everyone attending brings one to two items max. Just dont forget the portable speaker. The right jams are essential to the perfect picnic.

<h1> 7. Nab some new fitness gear. </h1>

pair of brand new shoes in shoe cartoon box on wooden floor f

Ask yourself: When was the last time I actually treated myself to new workout wear? Fold up that old college sorority T-shirt and head to a couple of cute shops with your friends to try on some fresh stuff.

Plus, <a href="https://www.sciencedirect.com/science/article/pii/S0022103112000200" id="9bcbef8e-395d-3f94-a89f-8775b1e48f3a"> research </a> shows that what you wear influences your behavior and attitude. Rockin a new crop top that makes you feel like a total boss while crushing that second set of squats? You may just have the gusto to hit a new personal best.

7 Low-Key Hang Out Ideas For Your Gym Crew

Theres something really special about the bonds we make at the gym. Whether its commiserating about one-too-many burpees or pushing each other to finish that last sprint, relationships solidified in sweat can help keep us accountable through even the hardest workouts. Plus, having friends at the gym makes working out even more fun!

7 Low-Key Get Together Ideas That Your Gym Crew Will Love

Maybe you should start again: Sprinting incinerates fat and builds strength and stamina, all without pounding your joints. One total minute of sprint intervals within a 10-minute session (including a warmup, a cool down, and between-sprint recovery periods) can give you the same cardiorespiratory gains as 50 minutes of endurance work, according to a McMaster University study.

And youll see changes in the mirror, says Danny Mackey of Brooks Beasts Track Club. Hone your speed skills and help your road race times too.

These three drills will have you running faster than you ever thought you could.

Skip like a kid, but at the start, keep your left leg straight, extend your toes, and stand tall through your left hip as you lift your right knee toward your chest, keeping your right foot flexed up. When that foot lands, switch legs. A Skip 20 meters; then stride 40. Do this twice.

Leg Lock Bridge

Lie on your back with your legs together, knees bent, and feet lat. Pull your left knee to your body; this is the start. Push off with your right leg until your back and hips are straight and off the ground.Squeeze your glutes. Thats 1 rep; do 10. Switch sides and repeat.

Stand with hands on hips and your right foot on a small box. Raise your left foot slightly off the floor, then raise your left hip high, elevating your foot even more. Lower your left hip so your left footfalls below the box. Thats 1 rep; do 10. Switch sides and repeat.

Skip your next long run and try one of these fat-burning sprint sessions.

Get ready to have your stamina tested for real.

<ul><li> Sprint 20 meters, then 40, then 60, then 80. Rest 3 minutes. Repeat. </li></ul>

The Lightning Bolt

Unleash your inner Usain. Run all-out.

<ul><li> Sprint 150 meters. Rest 6 minutes (yes, really). Thats 1 rep; do 5. </li></ul>

Emily Abbate

Articles written by the author

I Tried Virtual Personal Training Sessions in Case I Never Go Back to a Gym

8 Treadmill Workouts to Bring Your Love for Running Inside

7 Active, Experiential Gifts For Everyone On Your Holiday List

What to Know When You're Going to a Free Group Workout

How to Use Gamification to Make Workouts Fun Again

4 Ways to Level Up Your Boring Gym Routine

How to Break Up With Your Personal Trainer

7 Low-Key Get Together Ideas That Your Gym Crew Will Love

How to Use Short Runs to Get Big Gains

This Crew Wants to Redefine What a Runner Looks Like

40 Workout Songs For Your Next Run, Spin, Strength, Or Yoga Session

30 Things You Should Never Do At The Gym

5 Simple Ways to Increase Your Stamina

Barefoot Training Might Be The Latest Fitness Fad But Its Benefits Are Legit

Want to Lift Heavier? Follow These 5 Tips.

This Dash Compact Air Fryer That's NEVER In Stock Is On Sale Today

It's Dr. Pimple Popper Vs. ‘Buttery’ Steatocystomas In Her Latest Instagram Video

Ellie Goulding Shows Off Toned Abs In Bikini Photo On Instagram

Halle Berry Just Posted A Steamy Throwback Photo On Instagram—And It Has A Major Photoshop Fail

Beyonce Reveals Restrictive Coachella Diet In New 'Homecoming' Netflix Doc