Snap Fitness Health & Fitness Blog

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15-Minute Sculpt Workout

By: Snap Fitness

There are two words to describe high-intensity interval training: effective and efficient. So many of us assume we need to carve out an hour every day to exercise. Not true! Studies show that 15 minutes of resistance training boost metabolism the same way 35 minutes would. If 15 minutes of HIIT reap the same benefits as 35, why not go all out in the shorter amount of time?

 

We know you’re busy with jobs and family life, but setting aside 15 minutes for your workout is totally doable! HIIT builds both your strength and endurance and burns more fat. After a HIIT workout, you’ll burn more fat and calories in the following 24 hours than you would after a long-distance run.

 

Give HIIT a shot today with this quick workout. For each move, do as many reps as you can in 30 seconds. Take 30 seconds of rest, then move on to the next move! 

 

You should do five sets of each exercise:

 

-Plank with alternating dumbbell raise: Grab a pair of dumbbells for this. In a high plank position, raise your left weight in front of you – no higher than your shoulder. Lower the weight, and switch arms. Focus here on keeping your hips parallel to the ground.

 

-Alternating lunge: Hold the dumbbells at your hips. Step your left foot in front, lower down so your right knee touches the floor, and step back. Do the same thing on your right side.

 

-Squat jump: With your feet shoulder-width apart, drop your bottom down and keep your chest up. You should be able to see your toes – keep your knees in line! Jump up as high as you can, then land in the squat position. Explode up every time.

 

-Roundhouse glutes: On all fours, lift your left leg up to the side and kick out. Lower down, and do the same with your right leg.

 

Love HIIT? Let us know on Facebook and Twitter!

4-Step Cooldown

By: Snap Fitness

Just because you’ve finished the “hard part” of your workout doesn’t mean you can pack up and drive home quite yet! A cool-down is a must-do during your post-workout routine. Cool-downs gradually reduce your heart rate and help your body return to a resting state. They also reduce muscle stiffness and soreness. Don’t let sore muscles keep you from getting to the gym! Follow these cool-down steps.

 

Here are four things your cool-down should consist of:

 

Cardio: This doesn’t mean run! Slow your speed to a light pace for five to 10 minutes. This flushes out lactic acid from your muscles, prevents soreness, and aids muscle recovery.

 

Stretch: Spend 30 seconds stretching each major muscle group. If a muscle is especially sore, spend more time on that area. The major muscles include quadriceps, hamstrings, glutes, chest, arms, and core.

 

Hydrate: You should be drinking water before, during, and after your workout, but it’s especially important to drink up after you exercise. You need to replenish the water supply you lost during your workout. We recommend you drink 16 ounces per hour of exercise.

 

Replenish: In addition to water, we recommend a recovery shake combination of protein and carbohydrates. Protein rebuilds muscle tissue, while carbohydrates deliver proteins to your cells. Sip down your recovery shake within 30 minutes of your workout to ensure your muscles absorb the nutrients they need.

 

Stick to this cool-down routine and the results will come!

Quick n' Fit Circuit

By: Snap Fitness

Sick of your standard cardio routine? If so, try this! The Quick n’ Fit circuit takes less than 20 minutes and works your entire body. 

 

If you're looking to tone up this summer, this type of workout is perfect for you. Circuit training is great because it incorporates high-intensity work in a short period of time. It keeps your heart rate elevated for the entire workout. Its benefits include weight loss, muscle gain, and added strength.

 

The only equipment you need today is a medicine ball.

 

Ready to get your sweat on?

 

Here’s your circuit:

 

Medicine ball burpees (one minute): Place medicine ball on the ground between your feet. Hold the ball while you jump back into a push-up position, then jump forward so your feet are on either side of the ball. Lift the ball into the air as you stand up, then jump!

 

Russian twists (one minute): Sit on the floor with your knees bent. Keep your torso upright and hold the medicine ball center. Move the ball while twisting left to right for one minute. Keep your back at a 45-degree angle!

 

Jump squats (one minute): Stand with your feet shoulder-width apart. Drop down to a regular squat, and jump up! When you come down, lower back down into a squat position.

 

Medicine ball plank (one minute): Hold a plank position with your hands placed on top of the medicine ball. Keep your back flat and don’t forget to breathe!

 

Toe tap soccer drill (one minute): Set the medicine ball in front of you and switch off tapping your left and right foot on top of it.

 

Rest (one minute)

 

Repeat exercises two more times.

 

What did you think of this workout? Let us know on Facebook and Twitter.

Cardiovascular Intensity Levels Explained

By: Snap Fitness

You never know when that cardio training will come in handy. Don’t get stuck in a running rut! There’s so much more to cardiovascular training than following the “running as fast as you can for as long as your can” mentality.In fact, more isn’t always better. By switching up your intensity level, it prevents both injuries and boredom. Train smarter rather than harder!

 

Here are the three main cardio training categories:

 

Long Slow Distance: Working at a heart rate intensity of 60-70 percent of your max heart rate has long been called the “fat burning zone.” While true, it’s not the most effective way to burn fat and boost cardiovascular fitness. The goal in completing Long Slow Distance cardio is to increase your ability to burn fat while you sleep. You’ll know you’re working aerobically and at a heart rate range of 60-70 percent of your max heart rate if you can easily carry on a conversation. 

 

Do Long Slow Distance training one to three times a week – depending on your weekly total, it should account for 25 percent.

 

Interval Training: What makes Interval Training so great? Not only does it boost your cardio fitness and heart rate, it has a lingering effect on your caloric burn – upwards of 30 percent! That means you can burn 30 percent more calories than you would normally burn throughout the day.

 

Interval Training consists of working at or above 85 percent of your max heart rate for a period of time, followed by a recovery period at 60-70 percent of max your max heart rate.

 

Sounds awesome, right? If you only do this type of training, you also burn more sugars rather than fat during your workout. Do too much interval training and you run the risk of burning that hard earned muscle. 

 

For Interval Training, stick to one to three times a week or 50 percent of your overall cardio training.

 

Steady State Training: The toughest of the three! For this, you wantto work just at or slightly below anaerobic threshold  — roughly 75-85 percent of your maximum heart rate. 

 

This training category is the toughest because you have to stay at a relatively high intensity for five to 20 minutes. In comparison, Long Slow Distance training  is easier to maintain and generally feels good, where Interval Training is far tougher but only last a short while. Challenge yourself to work Steady State Training one to three times a week or 25 percent of your overall training.

Final #SnapMadness Challenge: 90 Minutes on the Stationary Bike

By: Snap Fitness

The fourth and final #SnapMadness challenge is finally here! We're so proud of all our participants. You've been through three tough workouts. We saved the best for last. You got this!

 


Here’s how you play:

 

1. Complete 90 minutes on the stationary bike.

2. Take a photo of yourself next to the time on your machine’s display screen. We have to see this so we know you completed the challenge.

3. Post your photo on Facebook, Twitter, or Instagram and use the #SnapMadness hashtag. 

 

 

Your photo must be posted by 8 a.m. Thursday, April 3. We will announce our big winner later that day!

 

Don’t forget the #SnapMadness hashtag! We won’t accept photos missing the hashtag. Remember, you must have completed the first two challenges and submitted your photo to compete in our contest. If you didn't do our first challenges, you can still do this workout for fun!

3rd #SnapMadness Challenge: 5 Miles on the Elliptical

By: Snap Fitness

You're halfway done with #SnapMadness! How are you doing? Remember, these challenges are meant to be hard. We don't care how long it takes you to complete these workouts, just as long as you reach the required distance. We believe in you!

 

Ready for the third round? Your next workout is five miles on the elliptical. 

 

Here’s how you play:

 

1. Complete five miles on the elliptical.

2. Take a photo of yourself next to the distance on your machine’s display screen. We have to see this so we know you completed the challenge.

3. Post your photo on Facebook, Twitter, or Instagram and use the #SnapMadness hashtag. 

 

Your photo must be posted by 8 a.m. Thursday, March 27. Don’t forget the #SnapMadness hashtag! We won’t accept photos missing the hashtag. Remember, you must have completed the first two challenges and submitted your photo to compete in our contest. If you didn't do our first challenges, you can still do this workout for fun!

 

Good luck!

2nd #SnapMadness Challenge: 60 Minutes on the StepMill

By: Snap Fitness

Who's ready for Round Two? For all those who completed the treadmill 10K, here's your next challenge: 60 minutes on the StepMill! How many stairs will you climb in a full hour of work?

 

Here’s how you play:

  1. Complete 60 minutes on the StepMill.
  2. Take a photo of yourself next to the time on your machine’s display screen. We have to see this so we know you completed the challenge!
  3. Post your photo on Facebook, Twitter, or Instagram and use the #SnapMadness hashtag. 

 

Your photo must be posted by 8 a.m. Thursday, March 20. Don’t forget the #SnapMadness hashtag! We won’t accept photos missing the hashtag. Remember, you must have completed the first treadmill 10K and submitted your photo to compete in our contest. If you didn't do our first challenge, you can still do this workout for fun!

 

Get stepping, friends!

1st #SnapMadness Challenge: Treadmill 10K

By: Snap Fitness

#SnapMadness officially starts today! Hope you’re all well rested and hydrated for this first of four fun challenges.

 

Your first #SnapMadness workout is to complete a 10K (or 6.2 miles) on a treadmill. 

 

Here’s how you enter the contest:

  1. Complete your treadmill 10K.
  2. Take a photo of yourself next to the distance on your machine’s display screen. We have to see this so we know you completed the challenge!
  3. Post your photo on Facebook, Twitter, or Instagram and use the #SnapMadness hashtag. 

 

Your photo must be posted by 8 a.m. Thursday, March 13. Don’t forget the #SnapMadness hashtag! We won’t accept photos missing the hashtag.

 

Ready, set, run!

Interval Treadmill Workout

By: Snap Fitness

Get your over your mid-week hump and hit the treadmill. Interval training is a great cardio workout because it has an extended effect on your caloric burn; you’ll burn up to 30 percent more calories after your workout than normal. This specific workout will have you running 5.45 miles in 50 minutes. You can do it!


Warm-up:
4 minutes of jogging at your own pace

 

Workout:

0:00-2:00 at 4 miles per hour

2:00-5:00 at 6

5:00-10:00 at 6.5

10:00-15:00 at 7

15:00-20:00 at 6.5

20:00-30:00 alternate between 8 and 6 every minute

30:00-35:00 at 6.5

35:00-40:00 at 7

40:00-45:00 at 6.5

45:00-48:00 at 6

48:00-50:00 at 4

 

Cool-down: 5 minutes of jogging at your own pace and stretch

 

Did you love this? Do this workout one to three times a week and weight train on opposite days.

Are You Ready For #SnapMadness?

By: Snap Fitness

March is here! For all you college basketball fans out there, arguably the best sporting event of the year is coming up … March Madness! No matter how many brackets you fill out – forever hoping your favorite team hoists up the national championship trophy while “This Magic Moment” plays in the background, nothing is for certain in these games. That’s what makes this tournament so great. A buzzer-beater will either bring you tears of joy or immediate heartbreak. The excitement gets everyone hyped up; players and fans alike.

 

Enter #SnapMadness, our new contest that combines the excitement and fun of “The Big Dance” and challenging workouts. These fitness challenges will not be easy, but that makes accomplishing them that much more rewarding. Sixty-eight teams from across the country lay it all on the line during March Madness. You can do the same at your local Snap Fitness club this month.

 

Over the next four weeks, we'll be posting a #SnapMadness workout for you to attempt. Members who complete all four workouts are entered into a drawing. The winner gets $250 in Snap Fitness gear.

 

Here’s how you play:

1. Complete the workout.
2. Take a photo of yourself next to the distance on your machine’s display screen to prove you completed it.
3. Post your photo on either Facebook, Twitter, or Instagram and use the #SnapMadness hashtag.

 

The contest kicks off Thursday, March 6. There will be a new activity posted every Thursday in March. Read the Terms and Conditions here.

 

Your photos need to be posted by the following Thursday at 8 a.m. CST. Example: The first workout is posted Thursday, March 6. Your photo needs to be submitted by 8 a.m. CST Thursday, March 13. The photos – whether they’re posted on Facebook, Twitter, or Instagram – need to have the correct hashtag (#SnapMadness) in order to be accepted for our contest.

 

The winner will be announced Thursday, April 3.

 

Let the madness begin!

 

NO PURCHASE NECESSARY.  Legal residents of the 50 United States and D.C. age of majority or older. Dates: March 6, 2014 through April 3, 2014. To enter and for Official Rules, including odds and prize descriptions visit http://www.snapfitness.com. Void where prohibited.

Posts 1 - 10 of 18