1. Airobics: High Flying Calorie Burn
Does your workout have you jumping for joy? Springing into the air on a trampoline will. Airobics, a cardio class on trampolines, offers fat-burning fun that’s gentler on your joints. Check out these new exercises that can make your workout more fun and challenging. Remember, regular exercise has many benefits, including boosting your mood and controlling your weight.
2. Suspension: Strength Training
A Navy SEAL created TRX Suspension Training, so you know it’s a tough workout. Suspension devices use your own body weight and gravity to create resistance. You should be fit and have strong core muscles to take on TRX. If you’re 45 or older or have a medical condition, be sure to check with your doctor before starting a fitness program.
3. ViPR: Whole-Body Movement
ViPR stands for “vitality, performance, and reconditioning.” It’s a 40- or 48-inch rubber tube that comes in seven weights, from 8.8 pounds (4 kg) to 44 pounds (20 kg). Like the motions of everyday life, lifting, pushing, and twisting exercises with the tube work your whole body, not just isolated muscles. You can change the intensity of your workout depending on how you use the ViPR.
4. Elite Fitness: Muscle Confusion
Ready to break through your fitness plateau? Then you might like cross-training programs that aim to cause “muscle confusion.” These switch up exercises, add new moves, and may include jump training (plyometrics). P90X and Insanity Workout are two popular programs. Ask your health care provider before trying these intense workouts, especially if you have joint problems.
5. Jumping Shoes: Low-Impact Cardio
Putting a spring in your step can take stress off your joints. Kangoo Jumps are boots with springs on the soles — like grown-up moon shoes. You can jog or do aerobics in them, burning calories while being gentle on your body. But if you are pregnant or have high blood pressure or balance problems, stick with springless shoes.
6. Pole Dancing: Vertical Workout
Interested in gyrating in gym shorts instead of a G-string? Dance, spin, and do poses with a pole and ba-da-bing! You’ll burn calories while working your abs, butt, thighs, and more. You can make the workout as easy or intense as you like. Risks include falling, rotator cuff strain, and tendonitis.
7. Boot Camp: Back to Basics
This is basic training without a drill sergeant sneering and shouting in your face. There’s no fancy equipment — just a series of push-ups, squats, kicks, other calisthenics, and aerobic movements. You’ll burn about 10 calories a minute or 600 an hour. The payback: total-body fitness.
8. Floating Yoga: Balance on a Board
Put the serenity of a still lagoon together with the challenge of balancing on a paddleboard and you get the serene challenge of floating yoga. Doing yoga moves on a paddleboard, which is larger than a surfboard, takes muscle control to keep from making a splash. The board is either anchored down or tied to a buoy to keep you from getting swept away by the experience.
9. CrossFit: High-Intensity Training
You can burn about 15 calories per minute with this intense workout, which includes timed challenges with squats, push-ups, gymnastic rings, intense runs, and weightlifting. CrossFit is used to condition athletes, military forces, police officers, and firefighters. Be ready to work to your limit. But also be aware that fatigue can cause poor technique while exercising, which can lead to injury.
10. Exergaming: Aerobic Play
Who said playing video games turns you into a couch potato? You can burn as many calories exergaming as working out at the gym — about 270 calories vigorously dancing or 216 calories virtual boxing in a half-hour. Exergaming is a great way to get kids moving. And slower-paced activities can help older adults be less sedentary.
11. Zumba: Dance Fitness
Zumba wants your workout to party! This high energy dance-fitness class moves to a Latin and international beat, instead of counting repetitions. And it’s one of the most popular workouts, according to the American Council on Exercise. Plus, some classes focus on toning and strength training.
12. Boxercise: A Workout Knockout
Among exercises, boxing is a knockout — delivering agility, balance, muscle tone, strength, and cardio benefits. Sparring also improves hand-eye coordination and mental agility. Boxercise, which started in England, includes dancing, skipping, shadow boxing, kicking punching bags, and more. Be sure to protect your thumbs and knuckles, and consider wearing shin supports.
13. Kettlebells: A New Weight to Lift
A vigorous workout with a kettlebell — a cast iron ball with a handle — can burn 272 calories in just 20 minutes. Swinging the kettlebell works muscles in a way that weight machines and barbells can’t. Start with a light kettlebell — 8 to 15 pounds for women and 15 to 25 pounds for men. Form is critical to prevent injury, so it’s a good idea to get a trainer to show you how to properly use them.
14. Hulas: Whittle While You Work Out
If the last time you swung a hula hoop around your waist was in fourth grade, it may be time to give it another whirl. It’s easier to swing the new weighted hula hoops than the flimsy plastic ones. And hooping can burn more calories than step aerobics and raise your heart rate as much as cardio kickboxing. It works your waist and core muscles, and can tone your thighs and biceps.
15. Cheerleading: Cardio With Pep
Missed out on being a cheerleader? Here’s a chance to raise your spirits and reap the athletic benefits — without the risk of being cut from the squad. Cheerobics — workouts inspired by cheerleading — include dance moves, jumps, and classic cheer positions. You get fun, flexibility, and a heavy dose of cardio.
16. Aerial Yoga
Yoga blends are a huge fitness trend. This one’s name says it all: You do variations on traditional moves while hanging in “hammocks” suspended from the ceiling. The weightless poses relieve aching joints and stretch muscles as well as strengthening your core. For other fun twists, try Cy-Yo, a yoga-indoor cycling combo, or YogaFit, which includes squats, sit-ups, and other fitness moves.
17. Barefoot-Style Running: Soft Gait
These shoes may be the next best thing to running barefoot. They have less cushion on the heels than most running shoes, though. So you’ll need to change your running gait to land near the ball of your foot instead of the heel for less impact and risk of injury. Some experts think less pounding on the heel may help prevent injuries. Walk before you run to strengthen your feet and get used to the shoes.
18. Weighted Vests: Power Walking
Adding weight may be the simplest way to boost your workout. Extra weight raises your heart rate and makes you burn more calories. Instead of walking with hand or ankle weights, which can strain muscles and joints, consider wearing a weighted vest. Choose one that is 5% to 10% of your body weight.
19. Techno Trainer: An App for Exercise
What if you want help losing weight and getting fit, but you can’t afford a personal trainer? No problem. Apps can help too. Fitness trackers such as the Fitbit and GoWear Fit measure your steps, calories burned, and calories consumed. They can even monitor your sleep. The information can also be downloaded and tracked on your computer. There are also apps that explain proper exercise form, a common problem among beginners.
20. Finding a Good Trainer
When you try a new style of exercise, getting instruction from a trainer helps — especially if your workout is more intense. Choose a trainer with experience or special training in that type of workout. Look for someone who is certified by an accredited program, such as the American College of Sports Medicine, the American Council on Exercise, the National Academy of Sports Medicine, or the National Strength and Conditioning Association.
