What does that mean for you? Movement might truly be medicine. To figure out the right dose and what you can expect, here’s a quick overview of what might improve happiness, mood balance, and mental health.

Types of Exercise for Mental Health

Which workout should you choose to get out of a rut (or stay mentally resilient)? Some suggestions ahead…

Running (and walking!)

You’ve heard about runner’s high — and it’s no lie. But, what you might not realize is that your rush is not primarily endorphins, it’s endocannabinoids. If it sounds familiar, that’s because it’s the same feel-good receptor system targeted by CBD products, only running is much more of a sure thing to give you the mental boost, as well as decrease feelings of anxiety and stress. 

It’s probably the reason why many different studies on running suggest it can help battle depression and other mental health challenges we all face as human beings. 

But what about just starting with walking? Running can be intimidating for beginners — heck, it can be intimidating for people who’ve been exercising for decades! So start with walks. When you’re feeling down, this might feel a little more manageable than gearing up for a run. Some research even suggests that low-impact exercise could be even better for your mental health. According to Harvard Medical School, “for most of us, the real value is in low-intensity exercise sustained over time. That kind of activity spurs the release of proteins called neurotrophic or growth factors, which cause nerve cells to grow and make new connections.” 

The takeaway? If you aren’t a fan of running, walking comes with benefits too. 

Don’t have time to get outside for a walk or a run or need a quick walking workout to squeeze in between work meetings? Try this Walking Fitness class with FitOn trainer Bree Koegel.

Yoga

You didn’t think we were gonna skip over yoga, did you? Yoga has been shown to have positive effects on the brain and overall mental health. 

Medical experts are fascinated by how much yoga can help with stress management, mental resilience, and overall wellbeing. 

Get started by browsing the FitOn yoga category to find a class that speaks to you and what type of yoga flow you’re searching for today. 

Running and Yoga/Meditation

So the combination of runner’s high and mindfulness bliss might just be the ultimate mental-health-hygiene routine. A study published in Nature showed that combining meditation and running helped reduce ruminative thoughts and depressive symptoms. The mindfulness you experience in yoga can be similar to meditation, too — so give that a shot! Schedule some yoga classes, some meditation sessions, and some walks or runs!

Browse the FitOn meditation category and schedule in some weekly meditations to complement your current fitness routine. 

Hiking

Similar to the effects of running and walking — but with the added benefit of being outside. Sunshine plus fresh air and movement is truly the ultimate cocktail for well-being. In fact, just 20 minutes outside can lift your mood. 

Research shows that natural environments were associated with greater feelings of revitalization, increased energy, and positive engagement, together with decreases in tension, confusion, anger, and depression.

All of that can be achieved in just 1-hour per week or about 10 minutes per day.

Dance

There are so many studies showing that moving your body in a carefree, whimsical, fun way (ie, dancing!) can improve your mood and brain health. Learn some sweet dance moves and break a sweat with FitOn dance classes.

Cardio Is Key

While all forms of exercise are good for your health, there’s another (broad) category that directly applies to this endeavor: aerobic exercise, otherwise known as “cardio.” Most of the studies cite aerobic exercise (high AND low intensity!) as the key to a mood boost and mental health, so keep that in mind when you book yourself a HIIT session.

Make it Work For You 

One study showed that when it comes to exercise and mental health, frequency — how consistently you’re exercising — matters more than the rest (meaning, you could walk for 30 minutes or do an hour-long high-intensity exercise bootcamp, and it’s all impacting your mental health about the same).

All of these types of exercise to support mental wellness don’t take much time, don’t have to be intense, and can truly be as simple as a walk. 

Take Care of Yourself!

Ups and downs are inevitable, and mental health struggles come and go — it’s part of life. The key is not waiting for a good day. The good days will come if you move. So, if we can start by moving together, we can feel better, be empowered, and have more better days ahead. 

If you haven’t joined our community yet, sign up for free and get access to unlimited free workouts and meditations that make it easier and way more fun to find time for fitness and self-care. 

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We’re taking you through a one-week treadmill plan that will have you running that mile without feeling winded in no time. 

So, if you’re in, grab your bottle of water and hop on the treadmill for day one. 

Your One Week Walking to Running Plan 

Day #1: Brisk 20 Minute Walk With a 1% Incline on the Treadmill

Start the first day of this one week walking to running plan by hopping on the treadmill for 20 minutes, setting your incline to 1%. We can’t underestimate the power of walking. Walking can help us burn calories, build cardio endurance, and just help us clear our heads. So, it’s a great way to start out the week. 

Day #2 Run, Walk: 

For the second day of your walking to running plan, kick things up a notch by jogging at a 0% incline for two minutes, followed by two minutes of brisk walking at a 1% incline. Do this until you reach one mile, and then cool down with a 10-minute brisk walk with no incline. 

Note-A good light jogging pace is generally anywhere between 5-6 mph, and a brisk walking pace can be anywhere from 4-5 mph. But, always listen to your body. It’s all about YOU, no one’s judging, so you do you. 

Day #3: Let’s Turn Things up a Notch

Sweating yet? If yesterday was a little tough for you, but you powered through, today you’ll feel even stronger! Today, let’s turn things up a notch by running for four minutes at a 0% incline, followed by brisk walking at a 1% incline for two minutes. Repeat this until you reach one mile, and then cool things down with a 10-minute brisk walk, no incline required. 

Day #4: Half Mile Light Jog

You’re have pushed through half of your one week walking to running plan! How are you feeling? If you feel like you have already made some massive strides, get ready to feel even more accomplished. Make it your goal to jog half a mile. You can set the pace to what feels comfortable to you, and for today, keep that incline at 0%. Today, the focus in on getting that half a mile jog in without stopping. Once you reach that half-mile mark, cool it down with a 10-minute brisk walk. 

Day #5: ¾ Mile Jog

Ready to get even closer to that one-mile mark? Let’s really push ourselves and jog ¾ of a mile at a 0% incline without stopping. Again, set that pace to what’s comfortable for you. Setting the pace to 5-6 mph is generally a light job or comfortable running speed, but you do you, girl. Once you hit the ¾ mile mark, reduce that pace, and turn your incline up to 2% to finish out with an incline walk for ten minutes. 

Day #6: Incline Jog

One day away from that one-week mark! Woohoo! Today, really challenge yourself by setting the incline to 2% and set the pace to a light jog (again 5-6 mph is generally comfortable.) Jog at a 2% incline until you reach the half-mile mark. Go back to a 0% incline, and jog for another ¼ mile. Finish that mile out with a brisk walk on a 1% incline. Phew! Tough, right? This may be the most sweat dripping day yet, but it is conditioning you for the big one-mile day tomorrow, so push forward. You got this! 

Day #7: It’s One Mile Day 

You made it! You are officially at day seven of your walking to running plan, and all your hard work is going to help you push through that mile today. Hope on the treadmill, blast your fav playlist, and set your pace to 5-6 mph, or whatever light jogging pace has worked for you so far. Skip the incline today, and just focus on that one-mile mark. Run for one mile straight, and when you finish, cool down with a five-minute brisk walk, and tell yourself just how amazing you are.

Give Us a Week, and We’ll Make Ya a Runner 

Congratulations, you are now officially a runner! It doesn’t matter how far you can run, it’s about the fact that you have made some serious progress in just one week. That is totally amazing. 

Now that you’ve accomplished this massive goal, you can add a little core workout to the mix. So, hop on the treadmill and get your mile jog in, and then get to these seven at-home core exercises to strengthen, tone, and take your fitness success to a whole new level. 

Oh, and if you have a new found love for running, don’t forget to pair that cardio fix with some active recovery such as Pilates or yoga. Combining the two will only help support your body and supercharge your results. 

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And walking for weight loss, or to avoid gaining excess pounds, is extremely easy to implement into a standard workout routine. It’s low impact, can be done anywhere, anytime, and there’s no equipment necessary. Plus, you can do other things at the same time, such as listening to a podcast or while talking on the phone. Multitaskers, rejoice! 

So, if you’re looking for some help on how to lose that extra weight, we have the tools for you — a 28-day walking plan for weight loss! This plan is set to be your new best friend and a great add-on to any fitness routine.

Walking For Weight Loss & Overall Health 

It’s hard to believe that something we do every day, most times on auto-pilot, can be the key to a healthier lifestyle and a cornerstone to weight management. Science suggests that walking improves overall health by:

• Reducing the risk of heart disease and stroke
• Improving balance 
• Strengthening bones and reducing the risk of age-related bone loss
• Lower the risk of high blood pressure, cholesterol, and diabetes 

Anyone of any age and any fitness level can easily achieve these results by simply taking the first step — literally. So, the next time you’re sweating it off while strengthening those muscles using the FitOn app, add in walking for added weight loss. You can even log those extra steps using the FitOn app and keep track of all your progress.

Ready to start your walking and weight loss plan? Let’s get to it!

RELATED: What You Need to Know About Walking For Fitness

28 Day Walking Plan For Weight Loss 

Walking for exact weight-loss is dependent on several factors such as weight, walking speed, and genetics being the most prevalent. But noting that you can burn calories just by walking is motivation in itself. 

For our 28 day plan, we’re focusing on three types of walking:

• Steady Walk: think of this like you’re running errands in a hurry, timing at a 20-minute mile (or average 3 miles per hour).
• Brisk Walk: a walk where you’re a bit out of breath, but can still keep the pace for the entire time. Add in intervals of quicker speeds with slower speeds, and hills from time to time.
• Power Walk: the highest level of walking, you’ll use your arms (and weights, if you have them) for full power the entire time. You can add in hills and elevation gain as well if you choose.

And regardless of your pace, there are so many ways to boost your walking workout with additional calorie-busting hacks!

Now, let’s achieve your best self with this FitOn 28 day walking for weight loss plan that combines the best of our training tips along with simple to follow walking exercises.

Tip — Sign up for FitOn for unlimited access to amazing workouts, including the ones that we have sprinkled into this 28 day walking for weight loss plan. 

Week #1 

• Day 1: 30-minute steady walk followed by this Take Ten Tabata workout with Breann Mitchell.  
• Day 2: Go for a full mile at a brisk walk, and don’t stop until you’ve achieved it. Then cool down with a Healthy Knees Mobility stretch with Dr. Jen Fraboni.
• Day 3: Get a Pilates Pump with Jeni DelPozo before you finish off your sweat sesh with a 40-minute brisk walk.
• Day 4: Rest Day
• Day 5: 30-minute steady walk
• Day 6: 45-minute steady walk
• Day 7: Conclude your workout week with your first power walk at 20 minutes. 

Week #2 

• Day 1: 30-minute brisk walk followed by Flow & Stretch yoga with Vuori.
• Day 2: Total Body Blast with Bree Koegel followed by a 40-minute steady walk
• Day 3: 40-minute brisk walk
• Day 4: Today is all about the power walk. Aim for 30 minutes, but go longer if you can.
• Day 5: Rest Day
• Day 6: 30-minute power walk
• Day 7: Start with 20 minutes of a brisk walk then take it down to 20 more of a steady walk, followed by this Abs All Day quick core workout with Jeni DelPozo.

Week #3 

• Day 1: One hour of a steady walk, but push yourself to really go the distance. Then, roll out your mat for a Chill Out Flow with Vytas to release tension and cool down. . 
• Day 2: Dance & Sweat it out with Shantani Moore to warm up your body and finish with a 40-minute power walk.
• Day 3: Rest day
• Day 4: 30 minutes of a steady walk followed by Affirm Your Arms with Kenny Ferrer.
• Day 5: 45 minutes of a brisk walk
• Day 6: 40 minutes of a brisk walk followed by Cardio Booty Burn with Lex Fischer.
• Day 7: 40 minutes of a steady walk

Week #4 

• Day 1: One hour of a brisk walk, or 3 miles, followed by Posterior Chain Movement and mobility with Kelly Starrett from The Ready State.
• Day 2: Today, try Yin Yoga Bliss with Vytas followed by a 20-minute steady walk.    
• Day 3: 30-minute power walk and a 10-minute steady walk followed by Blazing Guns with Kenta. 
• Day 4: Rest day
• Day 5: 20 minutes of a steady walk, 20 minutes of a brisk walk, and push yourself further with a 10 (or 15, if you have it in you) power walk, followed by our Lean Legs toning workout with Vuori
• Day 6: 45 minutes of a steady walk
• Day 7: 1 hour of power walk

A Walking For Fitness Class 

Not feeling a walk outside today but have 20 minutes to just get your body moving? Try this FitOn Walking Fitness class with FitOn trainer Bree Koegel. Walk your heart out to high-energy music! You’ll have walked a whole mile in place by the end of this workout.

Walk, Burn Calories, And Center Your Mind

Walking for weight loss will do more than trim your waistline, it can help support overall health. Plus, it’s a simple activity that can be done anywhere, anytime. We also recommend adding in a quick cool-down, stretch, or yoga class after your walks, (which can be found right on the FitOn app!). 

So, as you prepare to begin your new 28 day walking for weight loss plan it’s good to have goals and realistic expectations. This can jumpstart a healthy lifestyle if you remain committed and consistent. And we’re all about feeling positive and healthy in the long run!

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We are sharing our absolute favorite ways to get a serious burn in. From HIIT workouts to kickboxing, we have your cardio fix covered.

5 Seriously High-intensity Workouts For All Cardio Lovers

#1 Tabata

If you need something quick but effective, Tabata is for you. It’s also a great way to add some variety to your cardio fitness routine. Tabata is high-intensity, and you’ll be running through various rounds of all-out intense effort for 20 seconds followed by 10 seconds of rest. FitOn Tabata workouts are hardcore, but they also fly by, so you can press play, get your workout in and feel accomplished for the day! Let Breann Mitchell kick your butt into high gear with her FitOn Tabata Torch class. 

#2 HIIT

In a time crunch, but want to get a good sweat in? HIIT is one of those cardio workouts that checks all the boxes for cardio lovers. It’s one of those in and out workouts where you can get a good burn but not commit hours tied down in the gym. Check out some of our free FitOn HIIT workouts like our HIIT IT class taught by Danielle Pascente or our Ultimate Booty HIIT class run by Caroline Pearce. No matter what FitOn HIIT workout you choose, it’s sure to get your booty burning and your heart racing. Oh, and you’ll press play, get a kick-butt workout in, and be done before you know it. Why? Because HIIT workouts are so hardcore they only require about 20-minutes of full on effort. 

#3 Kickboxing

While not your standard cardio workout, kickboxing is an excellent way to get the heart pumping and the blood flowing. It’s also the ideal workout to really de-stress and get the frustrations from the day out on the bag! 

#4 Spin

If you’re looking for a heart pumping, sweat dripping cardio workout, spin class is going to be your new healthy addiction. Grab your sneakers, a large water bottle, and a face towel and hit a local spin class. You will walk out of class feeling accomplished, empowered, oh, and did we mention dripping in sweat?You may be exhausted after spin class, but all cardio lovers will be itching to come back for more. 

#5 Jump Rope

Have minimal time, or maybe kids running around demanding all of your attention? This is the idea cardio workout to squeeze into your busy day when getting a full workout in just isn’t possible. Get your jump rope out and get the blood pumping and the calories burning. You don’t have to commit too much time to it, but it’s a great way to fit in just a little movement in your day when things are super busy. You can also add some jump rope into your typical workout routine to add some cardio variety and target different muscle groups.

The Last Word

If you crave cardio, and you prefer a good heart-pumping workout over anything else, you totally have options. Vary your cardio workouts a bit to make sure you don’t get stuck in a boring cardio rut. Not only will it keep you on your toes, but it may even supercharge your fitness results, helping you reach your goals faster.

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There you have it-exercise can be a wonderful release of anxiety and pent up stress (and not shooting people.) Perfect! But in truth, if you exercise, you’ve probably experienced these super-cool effects of the amazing endorphin release. It’s one of the best feelings in the world, and why so many of us push through tough workouts.

Those who are fans of regular high-intensity interval training (HIIT) or other explosive, quick-paced exercise, however, might have felt a lull in energy or experienced a plateau in results. This may be especially true if you are prone to anxiety, stress, or have a hormonal imbalance. People dealing with any of these factors, who do several HIIT-style workouts on a weekly basis, could actually be putting more stress on their body, (um, no thanks!) This is the last thing we want. We want our exercise to be a source of stress reduction that reduces the burden on our bodies both physically and mentally.

So, how do we find that delicate balance?

Finding Balance Between Exercise and Stress Hormones

Say what? How could this happen? High-intensity training (think: a CrossFit class or difficult cardio intervals with only brief rest breaks) usually fits a calorie-squelching, fat-burning workout into a small time block (about 20 to 45 minutes.) People enjoy these workouts because they’re powerful and usually very time-efficient. It eliminates that wandering-around-the-gym-aimlessly feeling and gets you in and out quickly.

And for many people, HIIT workouts are an incredible way to get a major burn in-and fast! However, high-intensity workouts can release another kind of hormone called cortisol that could lead to negative results. This hormone controls how the body responds to stressors and manages our fight or flight responses.

If your hormones are fairly well balanced and you do HIIT workouts once or twice a week, your body only registers a small amount of cortisol, which won’t have lasting effects. You’ll still experience that energized feeling after workouts, and in general, you’ll feel alert, yet calm, throughout your day.

But if you deal with anxiety or any type of hormonal imbalance, and you work out intensely most days of the week, your cortisol levels will stay spiked. What does this mean?

With continuously elevated cortisol levels, your body will constantly feel the need to protect itself from outside stressors, including workouts that get your heart-rate elevated.

The way your body deals with the stress is different for everyone, but some common side effects include:

• Fatigue
• Increased appetite
• Inability to lose or keep off weight
• Increased inflammation
• Digestive health issues
• Burnout

The Lasting Implications of Cortisol on Your Workout Routine

For some people, this news could seem like a huge bummer. You may have experienced incredible results with HIIT workouts at first, before plateauing and eventually backsliding. Or maybe your schedule only allows for quick sweat sessions, and high-intensity exercise seems like the only way to fit in an effective workout.

It’s understandable that shifting to gentler forms of exercise a few days a week might seem counterintuitive. But actually, it could lead to greater results-for both mind and body. Evaluate the reasons WHY you’re working out…If it’s to release stress and maintain your long-term health, then the best move to achieve these goals would be to adjust your exercise so that you feel good during, and after your workouts.

The Bottom Line

No matter the state of your hormonal health and stress levels, an assortment of exercise routines is always a good idea to avoid muscle memory or injury. So, mix it up! Play with yoga, hiking, Pilates, or low-intensity weightlifting sprinkled throughout your HIIT-workout days.And for a variety of workout programs available anywhere, anytime, download FitOn, an app that allows you to take virtual fitness classes with world-class trainers anywhere and at any time. Our classes are always open. Take our free 7-day trial for a test run today!

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The Winter Exerciser

Most people fall into this category. After that long break from exercise between Thanksgiving and New Year’s, those resolutions begin, and everyone is back to the grind as of January 1^st. And why not? It’s a new year, and you want to start on the right foot. Everything seems to fall into place this time of year. And yet, this newly found motivation seems to wane by mid-February if not sooner.

Solution: Remember why you started. Don’t quit for at least the month of January. Studies have shown that it takes a good three weeks for something to become a habit. Sure, it’s going to be difficult, and you’ll feel like quitting, but always remember why you wanted to start in the first place whether it’s to lose weight, live a healthier life, being able to keep up with your kids, etc. Find a workout buddy so you’ll have each other for support. It’s nice to have an accountability partner and someone who can give you that push to keep going when you need it.

The Spring Exerciser

Spring exercisers usually have one goal and one goal only—lose weight and get into shape as fast as possible in time for summer—better known as swimsuit season. They usually start sometime after Easter and go until Memorial Day weekend or a little longer. Often, these exercisers are looking for that quick fix. They’ll be at the gym several days a week, almost killing themselves on the cardio machines, sometimes more than once a day, and doing as much as they can to lose the weight.

Solution: Slow down and start earlier. If you truly want to lose weight for the summer, starting in April is not enough time to do it right. You may end up hurting yourself trying to do too much in such a short amount of time. Follow a workout routine that includes both cardiovascular and strength training exercises. When you do work out, make it count. Stick to the plan, stay focused and be patient!

The Summer Exerciser

So, maybe you reached your summer fitness goal, but now you want to keep it up throughout the summer season. Many people will continue their spring fitness routine throughout the summer which then may start to taper off come Labor Day.

Solution: Instead of overstretching yourself when it comes to your fitness routine, stick to a very doable routine that you can carry on with throughout the summer and well into the fall and winter. The goal is to exercise throughout the year, not just for swimsuit season! A great way to keep up with a realistic fitness routine is to be very real about how much time you can commit to fitness each day. FitOn offers very doable 20-30 minute workouts taught by world-class celebrity trainers that you can do right from home, so you don’t have to worry about gym time taking away from beach time during the summer.

The Autumn Exerciser

Summer is over, vacations have come to an end, and the kids are going back to school. With all the summer fun, maybe there wasn’t any time to dedicate to your workout routine, so you didn’t bother. Now it’s after Labor Day, and time to get back on track. But getting back into the swing of things is difficult after taking a few months off. In many cases, it’s like starting from scratch.

Solution: Don’t take the entire summer off from exercise. Even if you can’t commit to the same routine you had before summer began, make a point to exercise at least three days a week. On vacation and don’t have access to a gym? There are plenty of workouts you can do that require no equipment. FitOn can help by offering many no-equipment workouts that you can do while you’re away. Even if you’re home but can’t get to the gym like usual, squeeze in some bodyweight exercises, do a quick yoga routine, go for a long walk, bike, swim, play tennis. There are so many great ways to stay active in the summer that you can’t do in the colder months.

The Bottom Line

Just because the seasons change, doesn’t mean you have to change your exercise routine. It’s always better to just keep going throughout the year. After all, consistency is always going to win over sporadic exercising. But if you find yourself falling into one, or more, of these seasonal habits, use the suggested solutions, so you’re no longer struggling throughout the year.

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If finding the motivation to get through a good workout isn’t easy, bring your workout to life by working out with a friend or a trainer on the FitOn app! You don’t even need to leave your house to do so. When you have those couple of minutes of downtime or even during an hour lunch break, grab your phone and get to it!

Here are eight exercises that workout buddies can do together!

8 Home Workouts You Can Do With Your BFF

1. Back-to-Back Squats

Grab your workout buddy and stand back to back. With your backs pressed up against one another, begin to slowly squat down. Continue slowly squatting until your thighs and legs are at a 90° angle.

Don’t bend your knees far enough that they reach over your feet. Hold your position for about 30 seconds. Then slowly bring yourselves back up. And repeat!

2. Butt Lift Bridge

Lay down across from your buddy with feet touching. While keeping the bottom of your shoes and the bottom of your partner’s shoes together, scoot forward until your legs are in the air and your bottoms are about one foot apart. With your feet flattened on theirs, raise both of your legs up.

Continue to raise your legs until you have both lifted your hips towards the ceiling at the same time. Slowly come back down. Then repeat!

3. High Five Push-ups

Face your workout partner while both in an upper push-up position. Complete one push-up trying not to let your body rest on the ground. When making it back to the upper push-up position, clap right hands together.

Go back down to complete another full push-up. Once back into the upper position, clap left hands. Alternate between hands each time a push-up is completed.

Repeat this for about one full minute.

4. Wheelbarrow Push-ups

For this fun exercise, one partner will start off in a high-plank position with arms straight. The other will begin by standing at the feet of the planking partner. The partner at the feet will hold the feet and pick the other partner up into a wheelbarrow position.

The planking partner will then lower herself into a push-up and the other partner will lower herself down into a squat at the same time while continuing to hold her feet. You will both slowly come back up together and repeat! Once you’ve completed a couple of rounds, switch it up!

5. Core Twist with Resistance Band

Pull out your resistance band and get to twisting! Standing next to your workout buddy shoulder to shoulder and facing the same direction, hold one side of the band while your buddy holds the other. Begin to slowly separate from one another until you feel the resistance in the band.

Once the tension is felt, keep your hips facing forward, your hands out in front, and begin to twist in the opposite direction of your partner. You will feel even more resistance in the band. Keep control of it as you twist back into the starting position.

Repeat for one minute before switching sides!

6. Single-Legged Medicine Ball Toss

How’s your balance? Does it need some work? This is a great exercise for keeping your balance and working out your obliques, abs, quads, and calves.

Stand next to your workout buddy facing the same direction. Both of you should bend your outer knees. One buddy will start out holding a medicine ball at belly button height and slightly away from their body.

The buddy with the ball will begin by twisting in the opposite direction of the partner while holding the medicine ball and keeping the outer leg lifted. Then she will twist back towards her buddy, passing the medicine ball to her. The workout buddy with the ball will now complete the same steps.

You then repeat, passing the ball back and forth!

7. Leg Lift and Throw

One partner will lie with their back flat on the floor and with their head on the other partner’s feet. They will then begin to raise up their legs until at a 90° level with the ground. The standing partner will then grab her partner’s feet and throw them back to the floor.

The partner lying down will need to stop their feet about 2-inches before touching the ground. Repeat this several times before switching places!

8. Squat Jump

For this exercise, you’ll need two resistance bands. Each partner should stand facing the other. Hold out the bands in each hand across from one another (the bands should be parallel with one another, not crossed and you should each be holding the opposite ends).

Slowly walk backward, separating from one another with arms out straight in front out you. Once you feel the tension in the bands you can stop. At the same time, both of you should begin to squat.

Once your squats are completed, jump up and softly land on your toes. Transition right into another squat and repeat!

You’ll get all the Motivation You Need When You Have Workout Buddies

Finding some awesome workout buddies is the best way to stay motivated and encouraged during a workout session. For a busy person like yourself, it’s hard to find time to make it to the gym, but now you can work out with a partner in your very own home! These partner workouts are awesome, but if your workout buddy can’t always make it to your house or vice versa, no need to worry.

The Bottom Line

You can now work out together from anywhere! With the FitOn app, you can add friends into your work out sessions and exercise together from any location. With world-class trainers at your fingertips, nothing is stopping you from an amazing workout. Download the free app today and check out what classes we can offer you!

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Here’s Why a Workout Partner May Help You Reach Your Fitness Goals

A training partner offers several benefits that can help you reach your fitness goals, like:

• Having someone to hold you accountable so you don’t miss or skip a workout. You certainly don’t want to stand up someone who is also relying on you to keep him or her motivated to workout. If they show up, you show up as well—it’s as simple as that!

• Pushing you to go out of your comfort zone. If you haven’t been working hard enough, you’re probably not getting the results you want. Now you have someone who can be both a cheerleader and a coach to encourage you to work harder so you really give it your all.

• Stopping you from quitting altogether. Good buddies won’t let you quit especially if they need you to prevent them from quitting as well. The last thing you want to do is let your friend down and quit.

• Making sure you are doing the work. It’s one thing to show up to exercise, it’s another thing to actually do it. A good buddy will prevent you from sitting around and wasting time by making sure that you are working and doing what you are supposed to do.

• Giving you feedback on your progress. The truth can hurt, but sometimes it’s what you need in order to be realistic about what progress you have or have not made. You can both work on making some adjustments to your routine or trying something new altogether.

Finding the Right Buddy

Be sure to find someone who has similar goals as you. Whatever it is, having the same fitness goals is a great way to stay on track and work together as a team. Face it, if you want to focus on getting stronger and your partner wants to train for a marathon, what are the chances you’re both going to be training together? Different goals would require different workouts and a greater chance that you won’t be doing much together which would defeat the purpose of having a workout partner in the first place.  

Another thing you want to consider is your partner’s attitude. If he or she has a negative attitude or opinion about exercising and is already making excuses or coming up with reasons not to workout, you may want to consider finding someone new. You want a buddy who will lift you up, not bring you down. The purpose of having a training partner is to motivate you.

On the flip side, you don’t want to be the Debbie Downer of this relationship either. Someone is relying on you to help them lead a healthy lifestyle, reach a goal or just try something different. Be that support system he or she needs and keep your negativity in check. This relationship is a two-way street, and you will only get out of it what you put into it so load it up with as much positive energy as you can.

The Bottom Line

FitOn is perfect for you and your workout partner because you can do the workouts together whether you’re at the gym or at home, and they’re all free! You can easily invite friends to join you as well. With a wide variety of workouts to choose from, you will never get bored. You can encourage each other to keep going and even correct each other on proper form. What better way to workout than having a friend, support system and a coach all rolled into one? It’s a total win, win.

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