FitnessFitness Tips

8 Glutes Exercises You Can (and Should!) Do on the Cable Machine

A certified personal trainer shares the eight best cable machine glutes exercises to do for a stronger backside.

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Photo: Getty Images/ AleksandarGeorgiev
Published Sep 5, 2024

Written by 

April Benshosan

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Grabbing a barbell or a pair of dumbbells may be your go-to for glutes day, but you shouldn’t shy away from the cable machine when you’re trying to build a stronger backside.

Experts in This Article

Or Artzi

certified personal trainer, lead group fitness instructor at Equinox, and creator of the fitness platform Orriors

Your glutes consist of three main muscles: the gluteus maximus (the largest of the group), gluteus medius, and gluteus minimus, says Or Artzi, CPT, NASM-certified personal trainer and Equinox group fitness instructor. “Using the cable machine can target all three parts from different angles for more balanced muscle development,” Artzi says.

Plus, the cable machine comes with a few extra perks that might just be the golden ticket to perking up your behind.

Below, Artzi shares some of the best cable machine glutes exercises to build a strong booty. Add these moves to complement your tried-and-true compound glutes exercises (like hip thrusts, sumo squats, and deadlifts) for a peach emoji-inspired backside.

The benefits of using a cable machine for glutes workouts

Incorporating cable machine exercises into your next leg-day routine complements other compound movements. Plus, it helps boost glutes activation, and provides a safe yet effective way to train for growth and strength, Artzi says. Here are five reasons to give the cable machine a shot.

1. It offers constant tension

When you’re working out with free weights, you’ll notice that you only feel tension at either the top or bottom of a movement. However, “the cable machine provides continuous resistance throughout the entire range of motion,” Artzi says. That constant tension helps maximize muscle activation, which translates to bigger glutes gains.

2. It’s user-friendly

The cable machine functions on a controlled path, so you won’t have to worry about dropping a weight on your toe or losing your balance during an exercise. That makes the cable machine extra great for beginners or people who are just getting back into lifting after a break.

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But the cable machine is also excellent for advanced lifters looking to up the ante on their glutes. “The weight stack on a cable machine is easily adjustable, making it suitable for both beginners and advanced users to gradually increase resistance as strength improves,” Artzi says.

3. You can target your glutes from multiple angles

Cable machines have a wider range of motion than machines, according to a small 2017 study in the Journal of Strength and Conditioning Research1. That means they provide you with a multitude of ways to move, depending on where you set the pulley. More variety means you can target the glutes from different angles for balanced muscle development, Artzi says.

4. You’ll have better stability

With free weights, you’re relying on gravity and momentum to move your muscles. On the other hand, “cable exercises require core and stabilizer muscle engagement, which helps improve balance and coordination while strengthening the glutes,” Artzi says.

Not only that, but cable exercises also often focus on unilateral (one-leg-at-a-time) movements, which help correct muscle imbalances, Artzi says.

5. It’s less harsh on your joints

Cable exercises are gentler on the joints compared to heavy barbell lifts. That’s because, again, they take gravity out of the equation. Still, “cable exercises allow for effective glutes training without adding unnecessary stress to the body,” Artzi says.

That makes cable exercises ideal for people with knee or lower back issues, or just anyone looking to add more low-impact exercises to their fitness routine.

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“Using the cable machine can target all three parts from different angles for more balanced muscle development.” —Or Artzi, CPT

The best cable machine glutes exercises

Artzi loves adding these exercises as a spicy leg-day finisher. Just make sure to perfect your form with each, and continuously increase the weight or resistance over time to challenge your muscles and stimulate growth.

1. Cable glutes kickback

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Photo: Or Artzi, CPT
  1. 1.
    Attach an ankle strap to the low pulley of the cable machine.
  2. 2.
    Stand facing the machine with the strap on your right ankle.
  3. 3.
    Holding onto the cable machine for balance, extend your right leg straight back, squeezing your glutes at the top. Make sure to avoid hyperextending at your lower back.
  4. 4.
    Then return to the starting position.
  5. 5.
    Repeat.

2. Cable pull-through

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Photo: Or Artzi, CPT
  1. 1.
    Attach a rope handle to the low pulley of the cable machine.
  2. 2.
    Stand facing away from the machine with the rope between your legs.
  3. 3.
    Hinge at your hips, while keeping your back neutral.
  4. 4.
    Let the rope pull your arms through your legs, then thrust your hips forward to stand tall, engaging the glutes.
  5. 5.
    Repeat.
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3. Cable Zercher squat

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Photo: Or Artzi, CPT
  1. 1.
    Attach a straight bar to the low pulley of the cable machine.
  2. 2.
    Bend your arms and place the cable bar in the crease of your elbows with your palms facing upward.
  3. 3.
    Keep your forearms in a vertical position with your fists clenched, holding the bar securely in place tight to your body.
  4. 4.
    Stand with your feet shoulder-width apart, hold the handle, and perform a squat by pushing your hips back and bending your knees like you’re going to sit in a chair. Lower down as far as comfortable, or until your thighs are parallel with the floor.
  5. 5.
    Push through your heels and engage your glutes to stand.
  6. 6.
    Repeat.

4. Cable Romanian deadlift

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Photo: Or Artzi, CPT
  1. 1.
    Attach a straight bar or rope handle to the low pulley of the cable machine.
  2. 2.
    Stand over the cable with your feet shoulder-width apart and grip the handle with an overhand grip (palms facing down).
  3. 3.
    Bend your knees slightly and hinge at your hips while keeping your back flat. You should feel a stretch in your hamstrings.
  4. 4.
    Reach your hips back as far as you can without rounding your low back or your shoulders.
  5. 5.
    Engage your glutes and drive your hips forward to stand.
  6. 6.
    Repeat.
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5. Cable Zercher curtsy lunge

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Photo: Or Artzi, CPT
  1. 1.
    Attach a straight bar to the low pulley of the cable machine.
  2. 2.
    Bend your arms and place the cable bar in the crease of your elbows with your palms facing upward.
  3. 3.
    Keep your forearms in a vertical position with your fists clenched, holding the bar securely in place tight to your body.
  4. 4.
    Put your weight onto your left leg and step your right leg behind and across your body.
  5. 5.
    Bend both knees into a curtsy.
  6. 6.
    Engage your glutes to push back to standing.
  7. 7.
    Repeat.

6. Cable hip abduction

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Photo: Or Artzi, CPT
  1. 1.
    Attach an ankle strap to the low pulley of the cable machine.
  2. 2.
    Stand sideways with the right side of your body facing the machine with the strap on your left ankle.
  3. 3.
    Lift your left leg out to the side as high as you can.
  4. 4.
    Return your left leg to the starting position with control.
  5. 5.
    Repeat.
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7. Cable step-up

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Photo: Or Artzi, CPT
  1. 1.
    Attach a straight bar or rope to the low pulley of the cable machine and stand in front of a bench or box.
  2. 2.
    Step onto the bench with your left leg while holding the cable for resistance.
  3. 3.
    Engaging your glutes, drive through your left heel to stand up on your left leg.
  4. 4.
    At the same time, drive your right knee up to hip height, so your right thigh is parallel to the ground.
  5. 5.
    Reverse the move, lowering your right foot to the floor with control. Step your left foot down to the floor next to your right.
  6. 6.
    Repeat all reps on one side before switching legs.

8. Cable deficit reverse lunge

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Photo: Or Artzi, CPT
  1. 1.
    Attach a straight bar or a handle to the low pulley of the cable machine.
  2. 2.
    Stand on top of a box or bench with your feet shoulder-width apart. Hold onto the cable handle with an overhand grip (palms facing down).
  3. 3.
    Step back off the box with your right foot, landing on the ball of your foot.
  4. 4.
    Bend your right back knee in a lunge position, lowering yourself down until both knees are at a 90-degree angle (or as low as you can comfortably go).
  5. 5.
    Keep your trunk upright and your hips facing forward.
  6. 6.
    Push off with your right foot to step your right leg back to the starting position.
  7. 7.
    Repeat all reps on one side before switching legs.
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“The weight stack on a cable machine is easily adjustable, making it suitable for both beginners and advanced users to gradually increase resistance as strength improves.” —Or Artzi, CPT

Tips for using the cable machine

If your goal is to get comfortable with your gym’s cable machine, don’t neglect a few best practices. Below, Artzi shares some of her top tips for beginners.

1. Start with light weights

Pick a lighter weight to start with, and make sure your form is good to help avoid injury, Artzi says. (FYI, starting with light weights is the M.O. with any workout you’ve never tried before.)

Then, you can gradually increase the resistance as you become more comfortable with the movement.

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2. Focus on form

Mind-muscle connection is key to isolating your glutes—but to achieve that, you have to perfect your form.

To nail down your form, you’ll want to avoid using momentum to lift the weight, Artzi says. “Maintain proper posture by engaging your core and keep your spine neutral,” she says. Then, focus on slow, controlled reps to keep your glutes under tension for a longer period—remember, time under tension boosts muscle engagement and maximizes results.

3. Use ankle straps

Many cable machine glutes exercises, like cable kickbacks and hip abductions, require ankle straps. “Using ankle straps gives you better control and helps isolate the glutes more effectively,” Artzi says.

Many commercial gyms have ankle straps hanging by the cable machine or stored at the front desk (just ask one of the staff members!). But if your gym doesn’t have ’em, consider investing in a pair (like these on Amazon for $10) to stash in your gym bag.

4. Never skip a warmup

No, warmups aren’t a waste of time. Artzi says you should always do a dynamic warmup before using the cable machine.

This can look like bodyweight exercises, like squats or bridges, to prepare the body for the workout, Artzi says. You can also add resistance bands to your pre-workout routine.

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A glutes-activation warmup can help you tune into that mind-muscle connection so that it’s a bit easier to activate your glutes during those heavy booty-building lifts.

  1. Signorile JF, Rendos NK, Heredia Vargas HH, Alipio TC, Regis RC, Eltoukhy MM, Nargund RS, Romero MA. Differences in Muscle Activation and Kinematics Between Cable-Based and Selectorized Weight Training. J Strength Cond Res. 2017 Feb;31(2):313-322. doi: 10.1519/JSC.0000000000001493. PMID: 28129277.

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FitnessFitness Tips

If Your Fitness-Focused New Year’s Resolution Isn’t Working, Try These 5 Expert-Backed Tactics

New Year's resolution not working out for you? Don't stress. Try these five New Year's resolution alternatives backed by experts.

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Photo: Stocksy/ZQZ Studio
Published Feb 2, 2025

Written by 

Jenessa Connor

First of all, this isn’t a New Year’s resolution takedown. To say they’re all silly or ultimately ill-fated is simply false. In fact, around 60 percent of the people who made New Year’s resolutions are still going strong one month in, per the Pew Research Center. So if you’re locked into a goal you set on January 1, keep your foot on the gas pedal and leave all the resolution cynicism and “quitter’s day” rhetoric in the dust.

Experts in This Article

Gretchen Rubin

happiness expert and New York Times bestselling author of The Happiness Project 

Vanessa Scaringi

licensed psychologist and co-owner of Calm Counseling

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However, if you find yourself on the other side of those hopeful statistics—your resolution fizzled out, or you didn’t bother setting one because you figured you’d abandon it anyway—don’t despair. Maybe a traditional New Year’s resolution is not the best vehicle for you and your goals, and what you need is an entirely different approach.

For ideas on resolution alternatives, we spoke with experts in psychology, happiness, productivity, and life planning. They offered insights on why resolutions as we know them don’t work for everyone, and how different (and, sometimes, unusual) tactics can inspire feelings of excitement rather than drudgery and obligation.

But first, why you lose interest in your resolutions to begin with

If you’ve ever become ambivalent about a resolution, chances are you never felt a strong personal connection to it. Maybe it seemed like a good idea, but your why wasn’t clear.

Vanessa Scaringi, PhD, licensed psychologist and co-owner of Calm Counseling, helps clients set more meaningful goals by first helping them understand what’s important to them. “You need to sort of take a step back and try to understand what’s underlying the motivation for these goals. What are your values? That can be really helpful in getting people focused on why they want to reach certain goals,” she says.

For example, someone who struggles to hit a daily step count of 7,500 steps (an objectively “good” goal, based on research1) may find it easier to stay on track if they can connect the health benefits of walking more to what they value, like improved mood or better sleep.

Resolutions that don’t align with your personality and preferences are also more likely to fizzle. Gretchen Rubin, best-selling author and host of the podcast Happier With Gretchen Rubin, found that this was the case with meditation.

Rubin, who studies and writes about happiness and productivity, made several months-long attempts at establishing a regular meditation practice, going so far as to attend a silent meditation retreat. However, at no point did she feel the benefits of meditation. “I was like, ‘Whatever you’re supposed to be getting from this, I’m just not getting,’” she says. “It’s not a tool that works for me.”

Preferences are also an important factor in how you attempt to keep a resolution. For example, a solo exerciser who likes spontaneity and independence may feel trapped by a running group. But, someone who thrives on accountability and camaraderie may benefit from having group runs on their calendar. Similarly, getting your workout done and over with first thing in the morning is great advice for a naturally early riser, but it’s useless to someone who is most energetic in the evening and struggles to wake up before 9 a.m.

Ultimately, whether you’re setting a traditional resolution or using one of the alternatives below, a clear sense of self is critical. Before you set any goals, ask yourself, What do I value? What do I enjoy? What do I dislike? Under what circumstances have I succeeded in the past? The answer to those questions can give you clues about how to go about setting and achieving your goals.

5 goal-setting alternatives that may work better than a traditional resolution

There’s no reason to white-knuckle your way through a resolution that isn’t working for you, especially when you may find other goal-setting tactics more effective and enjoyable. If you’re ready to pivot, here are some expert-endorsed ideas for resolution alternatives.

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1. Choose a “word of the year”

Instead of nailing down a specific and measurable goal, this tactic, popularized by Rubin’s podcast, involves picking a one-word “theme” for the year and finding creative ways to infuse it into your everyday life.

For example, if you’ve been in a bit of an exercise slump, you might choose the word “play” to help shift your attitude toward working out. With “play” top of mind, you might seek out more playful group exercise classes or hit up the local playground for a bodyweight workout. You could learn to play a new sport or use a set of dice or a deck of cards to choose your workout.

Because the word of the year is loose and open-ended, there’s room for ongoing interpretation and evolution. You may find room for more “play” at work, in your family interactions, and in your social life, and seeking out those opportunities is what keeps you engaged. “You’re building a whole world of associations and activities around this core idea, and that just feels more imaginative,” Rubin says.

2. Draft an annual plan

Grace Clarke, marketing consultant and founder of GraceAI, doesn’t mince words: Her annual planning template that’s more than 30 pages long is “not for everyone,” she says. Aside from the length and level of detail, some find the initial processes of reflection and visualization a bit over the top. But for those who are looking to better understand themselves, these features are what’s missing from similar planners.

Other tools skip introspection and get right to goal setting, Clarke says. “They force you to start thinking about goals without thinking about anchoring it in the sense of who you want to be,” she says. “When our motivation is lagging, we need something to latch onto. We need a vision for the future.”

With a psychologist’s input, Clarke drew upon her background in marketing to create a visually appealing workbook that facilitates holistic self-discovery and strategic planning in all areas of life, from physical health and fitness to career to romantic relationships. At the end of the four-day drafting period, users have a blueprint for the year, complete with quarterly check-ins.

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According to Clarke, her method works well for busy, driven people who “have all these good ideas but are disorganized.”

“If you make this plan, all you have to do is show up. Your plan is created for you. And that’s so relieving for adults who have a lot of executive functioning fatigue,” Clarke says.

3. Focus on collaboration

So many resolutions are individualized, and the process of pursuing them is often solitary. Think of the marathoner in training who forgoes social events so that they can log miles after work. Or the over-scheduled mom who gets up before dawn so she can have time alone to do her strength training.

For anyone feeling disconnected from their goals, Scaringi encourages prioritizing connection. “Make it more of a collaboration versus an act of isolation,” she says. Rather than emphasizing the completion of a goal, focus on building a community that can offer encouragement, support, and accountability.

It may be helpful to have a standing, face-to-face meeting with a friend or colleague with whom you feel comfortable discussing your goals. Or, you can go deeper and build a personal “board of directors” comprised of peers and mentors who are willing to offer advice and guidance within their area of expertise.

4. Make a “25 for 25” list

Another one of Rubin’s go-to goal-setting tactics, the “25 for 25” list provides a framework for accomplishing tasks by playing on the numerical year. The idea is to generate a list of 25 things you wish to achieve in 2025. (In 2024, participants drafted 24 items, and in 2023, 23 items.)

This can work for people who have a lot of smaller, unrelated things they want to accomplish over the course of the year. Or, it can help people with big, amorphous goals organize their efforts into specific, manageable tasks.

For example, if someone wants to be better about stretching and mobility, they can create to-do items like “buy a foam roller,” “find a 5-minute stretching routine on YouTube,” or “sign up for three different yoga classes.” Together, these actions support a regular mobility practice, but they’re also finite tasks you can cross off the list. Being “done” with something provides a sense of satisfaction that can generate momentum and motivate you to tackle the next thing on your list.

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“Sometimes people make resolutions like, ‘Learn Italian.’ You’re not going to cross that off a list. You’re not going to get that done in 2025,” Rubin says. “This is a way to have that feeling of, ‘Oh, I did it.’”

5. Keep a streak

It sounds counterintuitive, but if you’re having trouble doing something, the answer may be to do it more—like every day.

This works for Rubin, a self-proclaimed “all-or-nothing person.” “It’s much easier for me to do something every day than for me to do it sometimes,” she says, specifically referencing eating sugar, which she chooses to avoid altogether rather than allowing for occasional indulgences.

Doing (or not doing) something every day establishes clear boundaries and expectations. The everyday behavior eventually becomes a habit that doesn’t require extra thought or management; it just is. Plus, keeping a streak gamifies the challenge. “People love streaks. Some people get very engaged and excited by the idea of really trying to do something every day.” When motivation lags, a desire to protect a long-running streak can keep you on track.

That said, a streak is only meant to help you. If you happen to miss a day, don’t be too hard on yourself, as that can make it more difficult to re-engage in the habit you’re trying to build. “It’s better to be like, ‘What I do most days matters more than what I do once in a while. So that’s okay,” Rubin says. “But you don’t want it to happen all the time, or it’s going to undermine the behavior you’re trying to shape.”

  1. Paluch AE, Bajpai S, Bassett DR, Carnethon MR, Ekelund U, Evenson KR, Galuska DA, Jefferis BJ, Kraus WE, Lee IM, Matthews CE, Omura JD, Patel AV, Pieper CF, Rees-Punia E, Dallmeier D, Klenk J, Whincup PH, Dooley EE, Pettee Gabriel K, Palta P, Pompeii LA, Chernofsky A, Larson MG, Vasan RS, Spartano N, Ballin M, Nordström P, Nordström A, Anderssen SA, Hansen BH, Cochrane JA, Dwyer T, Wang J, Ferrucci L, Liu F, Schrack J, Urbanek J, Saint-Maurice PF, Yamamoto N, Yoshitake Y, Newton RL Jr, Yang S, Shiroma EJ, Fulton JE; Steps for Health Collaborative. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health. 2022 Mar;7(3):e219-e228. doi: 10.1016/S2468-2667(21)00302-9. PMID: 35247352; PMCID: PMC9289978.

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FitnessFitness Tips

4 Beginner Treadmill Workouts for When It’s Too Cold to Get Your Steps Outside

Can't get your steps in outside? Don't worry: Try one of these expert-backed beginner treadmill workouts instead.

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Photo: Stocksy/Bo Bo
Published Feb 1, 2025

Written by 

Lauren Wingenroth

It’s a bit of a cruel irony that just as many of us have resolved to move more in the new year, or have recommitted to our daily step goal, the winter weather can make it so unpleasant to be outside.

Experts in This Article

Elizabeth Beck

certified personal trainer and run coach

Kelly Whittaker

certified run coach and Barry’s chief instructor

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And while the treadmill is always an option, it has a bit of a reputation to overcome: Walking or running on the treadmill can be boring and make time drag on, while doing an actual “workout” on the treadmill can feel intimidating, or like it’s only for “serious” runners.

But the treadmill doesn’t have to be boring—nor does it have to be intimidating, with the right guidance. Here’s everything treadmill beginners need to know about getting their indoor steps in—plus workouts for walkers and runners from two veteran coaches.

Why run on the treadmill?

There are some hard-and-fast rules when it comes to moving your walk or run indoors—for instance, you’ll want to hop on the treadmill if there’s a chance of lightning or if the air quality is poor.

Otherwise, though, whether the weather merits heading to the tread is largely a personal choice, says Kelly Whittaker, a certified run coach and Barry’s chief instructor. However, runners should always be aware of factors like icy surfaces or extreme cold or heat.

“When you’re outside in under a certain temperature for an extended amount of time, you’re susceptible to frostbite, and it’s really hard on the lungs,” she says. “I tell people that it’s a personal choice, but to be smart about it.”

There are plenty of other reasons to hit the treadmill that aren’t weather related, says certified run coach and personal trainer Elizabeth Beck, CPT. Maybe you only have time to run at night but don’t feel safe being out in the dark, or you’re a parent keeping an eye on small children at home.

And, honestly? If you like walking or running on the treadmill, you don’t need an excuse to do so. Even run coaches appreciate a little Netflix and tread on occasion. “I just enjoy it,” says Beck. “It’s a great way to catch up on shows.”

The benefits of the treadmill

While taking your walk or run to the tread means you miss out on the benefits of getting outside, the treadmill has some perks of its own. For one, it’s a softer surface than the road, which means less impact on your joints, says Whittaker. “I tell newer runners to get a lot of treadmill miles in because they need that bounce—they have to build that endurance in their leg muscles and joints,” she says. “The impact of the road can be kind of harsh.”

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The treadmill also allows you complete control over your workout, which can be helpful if you want to do hills but live in a flat area, you’re trying to dial in on what your half marathon pace feels like, or you need help maintaining an easy pace and not going too fast.

“Especially for people who are just starting out, it’s a really good way to control your pace,” says Whittaker. “A lot of people are intimidated to run outside because they assume they have to be fast, or they’re always stressed about looking at their watch, and that takes the joy out of running. When you’re on a treadmill, you can just hit the number, and you’re there.”

Treadmill tips for beginners

1. Get familiar with the treadmill controls

Midway through your run is not the time to try to figure out how to get the treadmill to slow down, says Beck. Before you start your run, give yourself time to get familiar with all the machine’s controls, she suggests, including the safety clip, which stops the belt in case of emergency. (Same goes for if you’re a treadmill vet but you’re trying a new machine for the first time.)

2. Start slow

As tempting as it may be to crank the speed on the treadmill to see how fast you can go, both Whittaker and Beck recommend starting slow—maybe even slower than you’d be running outside. For one, you want to make sure you’re adequately warmed up. But running on the treadmill also just feels different than running outside, and you’ll want to give yourself some time to get used to the feeling. “As fun as it is to go fast on a treadmill, you need to get your bearings and work on your form first,” says Whittaker.

3. Accelerate and decelerate gradually

On most treadmills, you can either gradually increase or decrease your speed, or jump directly from, say, jogging at 5 miles per hour to sprinting at 9 miles per hour. Whittaker says the gradual option is going to be safest—and most beneficial for your workout. “You should be able to control yourself enough to allow yourself to slow down gradually and get that active recovery,” she says.

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Even worse than the too-quick acceleration or deceleration: Jumping off to the sides of the treadmill after a sprint. “It’s horrendous for your joints,” says Whittaker. “I always equate it to if you were fully sending it on a track, you wouldn’t immediately dive bomb into the grass.” Whittaker has also seen first-hand where this move can go wrong. (Think: missing the sides of the treadmill or shoelaces getting stuck.)

4. Mind your form

“I think it’s easy to let your running form slip on a treadmill, because it’s kind of monotonous,” says Beck. One common form issue she sees: Runners looking down at the console and slightly slouching. If you’re struggling with this, hide the console with a towel so you’re not tempted to stare down at it for miles at a time.

5. Don’t hug the front of the tread.

If you’re new to the treadmill, it’s only natural to have a bit of healthy fear about flying off the back. But Whittaker says sometimes that fear leads runners to hug the treadmill console, which can majorly mess up their form. “You should give your body some room to move,” she says. “Make sure you’re pulling back enough that you can see your sneakers when you run. If you can’t, you’re probably running too close and you might kick the front of the treadmill.”

6. Make it fun

“I think the key to treadmill workouts is variety,” says Beck. “People often just run the same pace for 20 minutes—that’s miserable. If you break it up and do some sort of workout, whether it’s walking, walking and running, or just running, it makes it so much more bearable.”

The best beginner treadmill workouts

Inspired to hop on the tread? Here, Beck and Whittaker share their favorite workouts for runners, walkers, and those who want some of both.

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1. 30-minute walking workout

  • Warm up starting with a 1-minute very slow walk, focusing on stretching and waking your body up
  • For the next 4 minutes, add 0.5 to your base speed every minute, ending with a quick walk during minute 5
  • Repeat this 5-minute interval 4 times: Walk for 1 minute (at a similar speed to the last minute of your warmup) at 0% incline. Every minute, increase your incline by 2%, ending at 8% for the final minute. As incline increases, walk speed can adjust as needed
  • Cool down for 5 minutes by walking slowly at a 0% incline

2. 35-minute run/walk workout

  • Warm up by walking for 2 minutes, lightly jogging for 2 minutes, and lightly running for 1 minute
  • Repeat this 5-minute interval 5 times: 1 minute light jog, 2 minute walk, 1 minute light run (0.5 to 1 mph faster than your jog), 1 minute run (0.5 to 2 mph faster than your light run)
  • Cool down by lightly jogging for 2 minutes, quickly walking for 2 minutes, and slowly walking for 1 minute

3. 30-minute running workout

  • Warm up for 5 minutes with an easy jog
  • Repeat this 4-minute interval 5 times: Run at a moderate pace (6 out of 10 effort level) for 90 seconds, run at a hard pace (8 out of 10 effort level) for 1 minute, recover for 90 seconds (walk or slowly jog)
  • Cool down for 5 minutes with an easy jog
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4. 40-minute running workout

  • Warm up starting with 2 minutes of jogging and then adding 0.2-0.5 mph every 30 seconds for the next 3 minutes
  • Repeat this 5-minute interval 6 times: Jog for 1 minute, run for 2 minutes (1-3 mph faster than your jog), jog for 1 minute on 4% incline, push or sprint for 1 minute on 0% incline. Speeds on the last minute should build with every interval
  • Cool down for 5 minutes by jogging at 0% incline

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Cosmic Wellness

Full Moon Rituals for Release, Clarity, and Peace

Learn more about the most energetically charged lunation in astrology.

by Brittany Beringer-Tobing
on Feb 6
Two hands are seen over a large full moon.
byGT's Living Foods

Food Trends Come and Go, But Kombucha Is Forever—Here’s Why, According to an RD

Here's what an RD has to say about the kombucha trend, why it's held such staying power, and what to look for when you're stocking up.

by Well+Good Editors
on Feb 3
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Health
Reproductive Health

This 1 Type of Pregnancy Is Super Rare, but Entirely Possible

A OB/GYN explains superfetation—or getting "double pregnant."

Feb 6
pregnant person with long brown hair in a black tank top and pants and flowy tan overshirt looking at their baby clothes and awaiting birth, to show concept of superfetation pregnancy
byQVC

This Is the One Product That Scarlett Johansson Always Keeps in Her Purse and on Her Bedside Table

by Maeve McCormick
on Feb 6
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