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

Calling all burger kings (and queens!): Burger King is officially rolling out a vegan-friendly burger to their regular menu.

Starting with 59 store locations in the St. Louis, MO, area, the chains debuting a plant-based version of their signature Whopper-sans the beef-using the cult-favorite Impossible Burger meatless patty, according to a report in <a href="https://www.forbes.com/sites/chloesorvino/2019/04/01/plant-based-protein-comes-to-burger-king-meet-the-impossible-whopper/#7d8cc57e3758" id="026bd481-958b-30b5-a78d-b9e2018f9126"> Forbes </a> . Pending the success of the newest menu item, theyll bring it nationwide to 7,000+ locations.

Impossible Foods, the makers of the burger, debuted their first eerily-similar-to-meat patty ( ) in 2016, and the meatless patty is also available at other restaurants including White Castle, Bareburger, and Applebees.

Impossible says on their website that they created their burger with an "impossible" goal in mind: to replicate everything meat eaters love about a traditional patty-from the smell and sizzle to its nutrition. The brand recently debuted a <a href="https://faq.impossiblefoods.com/hc/en-us/articles/360018937494-What-are-the-ingredients-" id="dfb1572d-4760-3b73-a5be-fcbdc0a0a8b7"> new 2.0 recipe </a> , which will be showcased at BK, swapping wheat protein for soy, mixed with some potato protein, coconut, and sunflower oil (among other things).

The updated recipe has less calories, fat, and protein than the OG Impossible Burger, just FYI. Here's the nutritional value of one Impossible Burger patty:

<ul><li> 240 calories </li><li> 14 g fat (8 g saturated) </li><li> 370 mg sodium </li><li> 9 g carbohydrates </li><li> 3 g fiber </li><li> Less than 1 g sugar </li></ul>

Made to order, the BK burger comes topped with lettuce, tomatoes, ketchup, mayonnaise, sliced onions, and pickles on a toasted sesame-seed bun. Customers can channel their inner Beyonce (read: go completely vegan) by skipping out on the mayo.

But is it as good as its meatier Whopper brother? Selling for only about a dollar more, its definitely worth the try.

Burger King Just Launched A Vegan Whopper

Burger King Launches Vegan 'Impossible Burger' Whopper On Menu In Some U.S. Cities

Later the first overall pick in the 2010 MLB draft, the Las Vegas native has done just about everything to live up to the hype. Enter a laundry list of accolades: youngest guy to ever play in an All-Star game, 2012 Rookie of the Year recipient, 2015 Most Valuable Player at only 22-years-old-its pretty much superhuman.

After an unprecedented off-season as a free agent, the 26-year-old right fielder added another accomplishment to the list: landing <a href="https://www.si.com/mlb/2019/03/01/bryce-harper-philadelphia-phillies-contract-scott-boras" id="bad9f4ff-59a0-337e-a4a8-064dee18bcf6"> a record-breaking $330 million, 13-year contract with the Philadelphia Phillies </a> -the biggest guaranteed contract in the history of North American sports <a href="https://www.philly.com/phillies/bryce-harper-mike-trout-contract-extension-free-agency-phillies-angels-20190320.html" id="33beda61-1225-3bd9-a970-5c66d1bcc2a9"> until the L.A. Angels signed fellow mega-star Mike Trout to a $430 million extension shortly afterward </a> to dash any hopes of a team-up in Philly after 2020.

We had the opportunity to catch up with Harper, who recently announced his partnership with (he tells us he wears them both on and off the field and theyve helped him squint less and see better when he needs it most), to talk about the big deal, how he handles the haters, and his most important pre-game rituals.

He also admits that hes yet to have a Philly cheesesteak, which might change in the immediate future. After <a href="https://www.menshealth.com/trending-news/a26986150/bryce-harper-sneakers-philly-phanatic-opening-day/" id="392181f7-f501-3160-a05c-297d98ba4a92"> giving fans some local love with his choice of Opening Day cleats </a> , it's clear that he's making a point to make his new city his own.

MH: Things are kind of crazy these days, huh?

BH: Definitely a crazy off-season. But Im very, very happy where I'm at and very excited to be in a new city, around some new folks. Im just looking forward to what's to come. I look forward to being in front of new fans who are totally awesome, a new team, uniform-things like that.

Can you believe where youre at right now?

You know, I just loved baseball growing up. I loved sports growing up. Im just really doing something I love, and I'm able to do that every single day. I got the long-term benefits of being in the in a city for a long period of time. For me it was all about where I could build a family, where I could be with an organization that really cares about and understands their players. It really means something, you know, to have the Phillies across your chest.

Aside from talent, what else has gotten you to this point in your career?

Staying on the right path. Remembering where I came from. Having the parents that I do, the wife that I do. Im surrounded by a great team of people that care about me on a personal level. When I was younger, there were plenty of times that Id go to hit instead of going to a party. So putting things in perspective each day, doing the things that I could to be the best person I could be on and off the field.

Youre obviously getting constant, sometimes unsolicited, feedback about the decisions youre making with your career. How do you stay so grounded and in your decisions when so many people have an opinion on what you're doing?

I don't go on Twitter for a reason. I have my guy do it for me, I don't want to listen to people talk about me. Everybody always has an opinion. Everybody has a platform now, because the Twitter or Instagram or anything like that. So for me, I stay away from it and I stay in my lane. I stay with the people that I love. I stay around the people that I enjoy being around. It's a very small group of friends, and we're always positive-that's the biggest thing. If you want to be around me, were going to be positive. We're going to enjoy waking up every single day, being who we are, and try to be great at what we do.

Thats a good philosophy to have.

Yeah, I mean-nobody's perfect. Everybody's going to go through lows and valleys and things like that. But if you go about life the right way, treat people with respect, that's all that matters. Sure, I'm going to struggle on the baseball field. I'm going to struggle off the field, too. It's just part of life. I have to remember that baseball is just a game. It's not who I am. It's just what I do. Every day, I get to do what I love, and that's what it's all about.

Talk to me a little bit about what a typical day of training looks like, starting with what time you're waking up in the morning?

During the season Im up between 11:30 a.m. and 12 oclock, since we get home so late. Some nights, we dont even have dinner until around one in the morning. I try to sleep as much and as often as I can. Im usually at the field by 2:30, 3 oclock. I get my treatment in, work out, and do whatever needs to get done before batting practice. Then we all hit, throw, stretch as a team. I come back in, I eat, hang out for a bit, and do a full-blown workout right before the game. Then, I go out and play.

Full-blown workout before playing?

It's usually like 25 to 30 minutes of high intensity. This way, I'm firing every single muscle in my body and I'm doing everything I can to get things going in the right way. It helps me when Im out on the field. Granted, the things that work right for me, they may not work for somebody else. But Im finding the things that work for me. And granted, it's the same thing over and over and over again during the season. So you better like the routine that you're in, or you picked the wrong profession.

When there are tens of thousands of people watching your every move, how do you stay focused mentally on the task at hand?

The field, that's my sanctuary where I love to be. Its somewhere where I'm very calm and nobody can really interfere with what I do. I really enjoy being in front of 45,000 people a night, screaming and yelling with their children. I enjoy going out there and being a baseball player and doing what I do. It definitely takes a lot out of you in those three-and-a-half hours that you do play-mentally and physically. It's a grind for 162 games. But Id rather be on a baseball field than doing anything else.

Any mantras you go back to?

This sounds funny, but I try not to think at all. The more you think, the worse you are. I want to feel, you know, what I do and how I do it. I'm not trying to get into my own way. I just want to do the things that can help my team win.

What about your diet? Strict, or nah?

Im about 90 percent gluten-free, dairy-free. And I say that because there are definitely times where I grab a cup of ice cream and I just can't help myself. But otherwise, Im just trying to eat healthy consistently. Im constantly doing tests to figure out what's going to help my body recover faster, what's not going to help my body recover faster. I eat the rainbow, pretty much. Thats what we call it. Eat organic grass fed, non-GMO, nitrate free the best I can. And you know, I love juicing [Harper says he digs turmeric and apple blends] and things like that. Bulletproof coffee. Kombucha. Tart cherry juice. Turmeric shots. A lot of water. A lot of beverages.

You have an opportunity right now to offer a piece of advice to that 16-year-old everyones watching. What do you tell him, the guy thats just starting out?

I got so caught up in having to do this, having to do that, at 19 years old. I had to grow up in front of a million people on the highest stage in sports. I would tell him to just be himself. Be who you are. I wish I wouldn't have done some of the things that I did, but like I said, I was young. Im happy as heck with what I've been doing and who I am. I look forward to the next 15 years of what I do as a baseball player, on and off the field.

Bryce Harper Loves His Fans But Hates Twitter

<a href="https://www.si.com/vault/2009/06/08/105822135/baseballs-lebron" id="52d7ae42-c597-3275-a2c5-67de91fc084c"> Back in 2009 </a> , Sports Illustrated featured Bryce Harper in a cover story and called him the LeBron James of baseball. The craziest part? He was only 16.

Bryce Harper On His Pre-Game Training and Why He Stays Off the Internet

There are a few things that can help get you out the door. A , for starters. And while morning miles and post-office sprints are enjoyable on their own, getting a race on the calendar can be excellent motivation to stick with your new sweaty habit.

Are you all ready to get training, but dont know where to start? We checked in with four great coaches to give us the lowdown on benchmark workouts for a wide range of distances: a mile, 5K, half-marathon, and marathon. With these run workouts in your back pocket, youll be ready to toe the starting line in no time-or, you can use them to just get outside and run.

Race: A Mile or Sprint

Your Trainer: <a href="https://www.equinox.com/groupfitness/instructor/cooper-mann" id="0ef34145-f1b8-3d38-a11d-72b68cbafc42"> Cooper Mann </a> , Precision Running coach at Equinox

When youre training for a quick race or overall speed, you are looking to incorporate three different types of runs over the course of a typical week, says Mann. Each has its own purpose.

<ul><li> Easy runs: At about 30 to 45 minutes, these runs are meant to be conversational and fun. You should feel good. </li><li> Interval Run: Interval runs are meant to push your upper limits. They will help you develop your top end speed. These short bursts would be much faster than what your actual 1 mile pace would be, he says. When my 100 percent effort gives me a faster speed, my 80 percent effort will also be faster. When running a mile, a person can easily hold 80% or higher effort levels for that distance. </li><li> Tempo Run: These will help you learn how to maintain an uncomfortable speed. It will be slower than your sprint speed, but faster than a mile pace. Tempo runs help a runner develop their skills in maintaining a pace, build endurance, and get comfortable with being uncomfortable. </li></ul>

Here, Mann offers two example tempo and interval runs, ideal for the person training for a quick race. For every run, he recommends both a half-mile warm-up-to help increase cardiovascular capacity-and a half-mile cool down.

Interval Run One

<ul><li> 200m sprints x 10, with a 60-second easy run recovery </li></ul>

Mann says: "If you dont have a way to measure the distance, shoot for 20 to 30 seconds worth of hard effort."

Interval Run Two

<ul><li> 400m sprints x 5, with 2-minute recovery </li></ul>

<ul><li> 3 minutes at fast 5K pace x 4, with a 2-minute recovery </li></ul>

<ul><li> 5 minutes at fast 5K pace x 3 , with a 3-minute recovery </li></ul>

Your coach : <a href="https://www.equinox.com/groupfitness/instructor/kevin-stfort" id="0f7138bb-f6a0-3cca-af75-629dd5415272"> Kevin St-Fort </a> , Precision Running coach at Equinox

When training for a 5k, St-Fort advises that runners should take into account that they will be on the course for roughly half an hour. Their comfort level with that will determine the focus of their training and the expectations they should set for themselves, he says.

Throughout a week of training, runners should incorporate a speed run, tempo or <a href="https://www.menshealth.com/fitness/a19539094/fastest-way-to-get-in-running-shape/" id="6187b22c-ad7b-3d48-a8c8-ad5fd5391bcb"> Fartlek run </a> , and an endurance run. Leading up to race day, he recommends that all racers take a practice jog/run on the course if possible to get familiar with it. This will take the unknown out of the equation, have you feeling more comfortable with the race, and allow you to fine-tune your plan of attack for race day.

Here, St-Fort recommends a run for each method incorporated into 5K training. For each, take a 1-mile or 10-minute jog warmup and cool down.

<ul><li> 8 to 10 x 400m, with 1 to 2-minute recovery </li></ul>

St.-Fort says: "Speed work is critical when training for a 5K. Since it's a short race duration, exertion levels can be higher than with other race distances. Interval training will allow you to push speeds for certain durations and allow you to adapt to those speeds by increasing the number of intervals as your training progresses."

<ul><li> 2- to 3-minute challenging/hard intensity run x 5, equal amount recovery </li></ul>

St-Fort says: "I love using Fartlek runs for tempo runs because it allows me to better connect with my body, understand my effort levels, and get off of the track or treadmill and onto the road. This is especially useful if the terrain for the race has a number of hills as this will allow you to build strength and control."

Rather than a mile warm-up, do <a href="https://www.menshealth.com/fitness/a26856325/best-running-warmup/" id="8081e82b-f981-379b-a99e-d6ab853bd08c"> dynamic movements </a> like skipping drills, walking lunges, and leg swings.

<ul><li> 4 to 5 mile easy/moderate jog </li></ul>

St-Fort says: The one constant for all race lengths is to build endurance. If you want to run 3 miles really fast, you should be able to run more than that mileage comfortably and efficiently. Long runs also strengthen mental facilities which are an important factor in races.

Race: Half-Marathon

Low angle view of large group of happy athletic people running a marathon race on the road.

Your Coach: <a href="http://www.johnhenwood.com/" id="1f85daff-0a31-3e0c-af8d-2ee8ad99d3cf"> John Henwood </a> , coach at Mile High Run Club in New York City and Olympian

A half-marathon plan could include both speed work and speed endurance runs-where the runner is aiming to get used to running at or closer to goal marathon pace. For each of the below, Henwood recommends a 15 to 20-minute warm-up, including a jog and dynamic stretching and form drills, and five 80 meter strides with a jog back to start between each. Add on a 10-minute jog at the end as a cool-down.

Speed Session

This type of workout helps to open up your lungs and increasing the strength of your lung capacity, according to Henwood. By running 25 to 30 seconds faster than goal pace, youll be able to dramatically increase your overall running economy and oxygen uptake. Soon, your goal pace will just feel much easier, he says.

<ul><li> 5 x 1 mile (10km pace or 25 to 30 seconds faster than goal pace ), 3-minute recovery </li></ul>

Speed Endurance Session

The great thing about running is that just about anyone, anywhere can do it. As the temperatures heat up across the U.S., now is as good of a time as any to lace up and get out there.

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

Burger King Launches Vegan 'Impossible Burger' Whopper On Menu In Some U.S. Cities

Bryce Harper On His Pre-Game Training and Why He Stays Off the Internet

13 Running Workouts to Help You Crush Any Race

How Making Time for Active Recovery Will Boost Your Workouts

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