Welcome to 2022! We jumped into the New Year with the release of nine incredible workout series. Among them, Ashley Paulson and Knox Robinson’s marathons were released to let you relive the energy of race day. Kelsey Sheahan and AnaMaria Ramirez kept it tropical this month, whereas Jenny Fletcher, Chris Clark, and Stacie Clark made their way to the hills of Italy. We were also excited to welcome Kevin Scott and Kelsey Wells into the iFIT family with their new workout series. Here are this month’s workout series releases! Treadmill and elliptical workouts Bike workouts Rower workouts Strength workouts Who did you train with in January? Did you bike through Italy with Jenny Fletcher? Or practice yoga in Hawaii with AnaMaria Ramirez? Maybe you took on the challenge and ran Boston with Ashley! Get ready, iFIT, because this is just the beginning. We can’t wait to show you all of the exciting adventures you’ll take with your iFIT Trainers in 2022! Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.

Get ready to train hard and sweat it out with iFIT Trainer Kayla Itsines! In the Dynamic High Intensity Series, Kayla will coach you through 16 HIIT workouts designed to help you build strength, increase your stamina, and push your fitness to the next level. About iFIT Trainer Kayla Itsines Since creating and co-founding the Sweat App in 2015, iFIT Trainer Kayla Itsines has been a trailblazer in the fitness industry. Driven by a strong sense of community, Kayla has created one of the world's largest online fitness communities, reaching millions globally with her unique fitness programming. In 2021, she brought her training style to the iFIT platform. Kayla is excited to expand her community to help members discover health and wellness benefits and find the confidence to dream big and succeed. About the iFIT Studio With your iFIT Trainer cheering you on, incredible music (that you can change based on your musical interests!), and exciting workouts, the iFIT Studio delivers the electric energy of a studio workout directly to you! You’ll work one-on-one with Kayla in the iFIT Studio during this series. About the workouts Each week, Kayla will guide you through workouts that target your upper-body, lower-body, and abs, paired with a full-body bodyweight bootcamp. Kayla will turn up the intensity each week, encouraging you to challenge yourself throughout the series. Along the way, she’ll motivate you to push for “one more rep” to keep you feeling powerful! Ready to head to the iFIT Studio? Join the Dynamic High Intensity Series now! Join the Dynamic High Intensity Series Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.

She’s a trailblazer in women’s fitness, has motivated millions through her books and social media, and is on a mission to help people everywhere discover the benefits of exercise. Most exciting of all? With the launch of the Dynamic High Intensity Series—her first workout series for iFIT—Kayla Itsines is about to become your new iFIT Trainer! Kayla took the world of women’s fitness by storm when she co-founded Sweat, the wildly successful app-based fitness brand. She, along with a slew of other Sweat trainers, deliver accessible, high-intensity workouts that have helped women all over the world reach their fitness goals.As your iFIT Trainer, Kayla’s goal is to help you gain confidence in prioritizing your wellness. She’s a straight-talking, firm believer in the fundamentals of health and fitness and will help you find meaningful, sustainable lifestyle changes to enhance your wellbeing. What to expect Train hard in this high-energy HIIT series with iFIT Trainer Kayla Itsines! The Dynamic High Intensity Series is designed to take your fitness to the next level. You’ll build strength and stamina as you rocket through quick workouts targeting specific muscle groups. As you become familiar with the fundamentals, Kayla will up the ante by introducing more complex exercises. She’ll keep the series fun, fresh, and full of energy! About Sweat Since launching in 2015, Sweat has become one of the largest online female fitness communities, reaching millions of women with Kayla’s unique fitness programming. Sweat empowers women by providing access to workouts, advice, and experiences created by women’s fitness experts. In July 2021, Sweat officially became part of the iFIT fitness family. Like iFIT, Sweat is all about helping people improve their health by connecting them with trainers and workouts that inspire them. By working together, we are creating exciting new workouts that combine iFIT-enabled equipment and some of Sweat’s most beloved trainers, and we can’t wait to show you what we’re working on next! Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.

If you're not familiar with HIIT and bootcamp workouts, they're two of the most popular workout types in the fitness world today. They typically incorporate full body movements that are fast paced and use your own bodyweight, creating a serious cardio challenge for even the most seasoned athletes. Without the use of equipment, these types of workouts are quite accessible, making them a sought-after workout option for people worldwide. Bodyweight exercises are often underrated as they may not look as impressive as a heavy barbell squat or bench press. However, full body exercises that use your own weight, like jumping lunges, mountain climbers, and burpees, are just as effective in helping you reach your goals and improve your fitness level. While many people swear by the benefits of separating workouts by muscle group (i.e. upper body, lower body, and abs), workouts that target multiple muscle groups at once, like HIIT and bootcamp, can burn the same amount of calories, if not more. HIIT and bootcamp workouts often target your full body, which includes all of your major muscle groups. So, you’ll exercise your legs, arms, and core at the same time. Although similar, HIIT and bootcamp are not synonymous with one another. We’re taking a look at each of these workout types, highlighting what makes them worthwhile options for your next full body workout. Once you’ve learned more about HIIT and bootcamp, you can get started on a new fitness routine with iFIT full body workouts! What’s a HIIT workout? High-intensity interval training, or HIIT, is a type of workout that kicks up the tempo and makes you work hard to reach the end. A typical HIIT workout includes full body exercises like burpees, inchworms, squats, push-ups, and more. While HIIT workouts primarily involve sprints and jogging, they can also consist of cardio and strength training. What are some distinguishing characteristics of a HIIT workout? Your target heart rate during these workouts should be higher than it is during other cardio workouts. You should be breathing hard, sweating, and feeling depleted by the end of your workout. Because of the intensity of HIIT, the workouts are designed and intended to be short, accompanied by appropriate recoveries to help you maximize performance. When time is of the essence, HIIT full body workouts can bring the sweat-inducing exercise you want without spending over 30-35 minutes, excluding warmup and cooldown time. They can easily be done as a home workout or in a studio with a larger class. You don’t necessarily need a personal trainer to get a great HIIT workout in. Best of all, with quick HIIT workouts1, you can build your cardiorespiratory fitness right in your living room. HIIT workouts with iFIT You’ll find a variety of HIIT full body workout series on our fitness app, with locations ranging from the iFIT Studio to beautiful destinations all over the globe. Here are a few HIIT workout series for you to check out: Intro to HIIT Series with iFIT Trainer Ashley PaulsonBolivia Beginner Cardio HIIT Series with iFIT Trainer Hannah EdenMotivational HIIT Series with iFIT Trainer Dewayne MontgomeryRed Rock HIIT Series with iFIT Trainer Jonnie GaleVietnam Intermediate Cardio HIIT Series with iFIT Trainer Hannah Eden Each of these full body workout series are structured, challenging, and should leave you feeling drained! What’s a bootcamp workout? Is the military the first thing you think of when you hear “bootcamp?” If so, you’re right! Taking a few pages out of the military’s playbook, bootcamp full body workouts use calisthenic exercises like push-ups and lunges to create a high-intensity workout experience. While many bootcamp workout routines use bodyweight, others throw equipment like dumbbells or kettlebells into the mix. Though similar to HIIT workouts, bootcamp workouts have a few distinctive characteristics. Typically, they’re led by a personal trainer or coach. During the workout, the trainer will guide you through different exercises and call out the next exercise so you know when to move and when to take a breath. Also, bootcamp workouts are usually longer. An average class can range as long as 45-60 minutes, which may not be the best option for those new to fitness or those returning after an extended break or injury. However, the longer duration makes them slightly less intense than a HIIT workout. Since they are longer in duration than typical HIIT workouts, bootcamp workouts often have longer rest periods to accompany the lengthier workout session. Bootcamp workouts with iFIT If you’ve built up your stamina, iFIT bootcamp workouts may be a great challenge for you. One of our most popular bootcamp workout series—the French Polynesia Bootcamp Series—takes you to French Polynesia with iFIT Trainer Elyse Miller. Filmed in gorgeous locales, this workout series will make you work for those spectacular tropical views! Love workouts like these? There are so many more where that came from! Here are a few other bootcamp full body workouts that will put your fitness to the test: Bora Bora Bootcamp Series with iFIT Trainer Stacie ClarkLevel-Up Bootcamp Series with iFIT Trainer Jonnie GaleNext-Level Bootcamp Series with iFIT Trainer Paulo BarretoTest Your Limits Bootcamp Series with iFIT Trainer Gideon Akande These full body series should help you get into bootcamp shape! With your own iFIT personal trainer, you’ll work through curated sequences of bodyweight and cardio exercises that will improve your cardiovascular health, tone muscle, and get your body moving. How often should I do a full body workout? As you may already know, overuse injuries can arise from training too fast or too often. Naturally, this may be a concern of yours when thinking about exercising your entire body in a single workout. When it comes to full body classes, how many times a week should you do them? Will once a week suffice, or does that number need to increase to see results? Unfortunately, there’s not an easy, one-size-fits-all solution. You’ll find our recommendation down below, but it really depends on the person. In a study2 comparing split-body workout routines and total-body workout routines, the participants were separated into two groups—split-body and total-body. The split-body participants trained muscle groups one day a week versus the total-body group, which trained three days a week. At the end of the study, the total-body group showed greater muscle thickness, which may suggest benefits to higher frequency resistance training during the week. For this study, the full body workouts were the better option for muscle gain. So, how often should you do a full body workout? We’d recommend between 2-4 workouts per week, but ultimately, the best course of action is to listen to your body. If you’re feeling worn down, take a rest day and come back the following day (or the next) when you feel more refreshed. Also, it’s not a bad idea to break up your full body routine with isolated workouts, alternating between targeting your full body versus zoning in on specific muscle groups. Can I build strength and muscle with full body workouts? While they’re effective for cardiovascular health, full body workouts can also help you work on strength and build muscle. Another study examined the effect strength training frequency3 has on lean mass and strength. The high-frequency training group (HFT) trained each muscle group three days a week, whereas the low-frequency training (LFT) group trained just once a week. Over the course of eight weeks, the HFT and LFT group’s training routines focused on the pectoralis muscles, upper back, quadriceps, gastrocnemius, deltoids, biceps, triceps, and hamstrings. At the end of the strength training trial, researchers found no significant differences between the high-frequency and low-frequency groups. Each group had improvements in lean mass and strength! The LFT group shows us that full body training even just once a week can result in muscle and strength improvements. While it’s great to push yourself, it’s also important to know when to stop and reset. When coupling HIIT or bootcamp workouts with iFIT walking, running, or hiking workouts, you’ll need those two days of rest or longer, depending on how long you need to recuperate. Try an iFIT full body workout If you’re ready to join a HIIT or bootcamp full body workout series, iFIT offers a great selection of each workout type. When you download our fitness app and sign up for iFIT, you’ll gain access to an incredible selection of full body workouts. Each of these workouts is led by an iFIT Trainer who will educate you and continue to motivate you with every workout. Simply choose a workout that suits your style and level to start your fitness journey. iFIT offers a host of workout series that will keep you engaged and excited. The best full body workouts are those that make you feel empowered at the end, no matter the duration or difficulty. From short 20-minute workouts to longer ones, the iFIT app is a full body app that offers a variety of workout series. Whether you’re a beginner or more experienced, our personal trainers will be there for you to follow during your workouts, helping you on your journey to becoming a better version of yourself! References 1. Sabag, A., Little, J. P., & Johnson, N. A. (2021, March 24). Low‐volume high-intensity interval training for cardiometabolic health. The Physiological Society. https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP281210. 2. Schoenfeld, B. J., Ratamess, N. A., Peterson, M. D., Contreras, B., & Tiryaki-Sonmez, G. (2015). Influence of resistance training frequency on muscular adaptations in well-trained men. Journal of Strength and Conditioning Research, 29(7), 1821–1829. https://doi.org/10.1519/JSC.0000000000000970. 3. Thomas, M. H., & Burns, S. P. (2016). Increasing lean mass and strength: a comparison of high frequency strength training to lower frequency strength training. International Journal of Exercise Science, 9(2), 159–167. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4836564/. Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.

As our resident rockstar, iFIT Trainer Jesse Corbin is notorious for his high-energy workouts and upbeat spirit. When he’s not training, Jesse is an actor, singer, and dancer. We caught up with Jesse, who touched on his latest workout series, what led him to become an iFIT Trainer, and how he takes his coffee! In your latest workout series, Heart to Heart: On Acceptance, you open up about accepting yourself and living authentically. What was it like to share that with iFIT members? It was an incredible experience! Since my first day of training on the iFIT platform, I've been fortunate to not only deliver great workouts to our members, but also present my authentic self. Creating this Heart to Heart felt like the next logical step towards bringing the iFIT family even more intimately into my life. I was excited and nervous about sharing my coming-out story and discussing acceptance because I know not everyone thinks the same way I do. Regardless of their belief or opinion, I care about our members and want to let them in on my journey. How do you feel your authenticity has helped you in your career? While it's been a struggle to be my true self at times, I've found time and time again that genuine and caring connection goes further than selfish ambition. Lead with love, live authentically, and turn your bumps into stepping stones. What led you to become a personal trainer? Were you always interested in fitness? I've always been involved in some type of athletic activity, but I began investing more in my fitness journey after college when I wanted to find a routine that was sustainable, functional, and something that would help me in my career as a performer. Fellow cast members began asking what I was doing and seeking my advice, so I took the opportunity to encourage and instruct them to the best of my ability. Eventually, this led to earning my personal training certification and working professionally with clients, ranging from elementary teachers to Tony, Oscar, and Emmy award-winning performers. What’s your all-time favorite exercise? Tough question. I'm going to say burpees. I love to hate them and hate to love them. They're a full-body workout and were a big part of my early days of training and physical transformation. They will always hold a special place in my heart. What’s your favorite iFIT memory? I have so many great memories, but two of the ones that stick out in my mind are: My first day at iFIT when my shoelace got tangled in my bike, and I had to be cut out of the pedal mid-class.When I got to dress as Ashley Paulson and start her workout on April Fool's Day. How do you hold yourself accountable, especially on days when you don’t feel motivated? By building a plan ahead of time (so I'm not working out haphazardly), having friends who support and encourage me, and remembering I want to look good for my iFIT family! Is it true you’re a coffee aficionado? It is SO true! One of my bucket list items is to open a coffee shop. I have an entire concept ready to go, and now just looking for the right spot and the right investors! What’s your go-to snack? I love Pink Lady apples, hard-boiled eggs, dark chocolate, and gummy bears! For someone wishing to become active but unsure of how to start, what advice would you give them? Start small and build consistency! Don't overwhelm yourself. Find a few small things you can regularly integrate into your lifestyle and then build from there. What’s your favorite part of your job? The iFIT members make every day worth it, but the outfits are a big plus! I also love the goofy team I get to work with, and that iFIT allows me to combine my passions for fitness and show business into a dynamic and genuine workout experience. Want to get going on a workout with Jesse? Get to know him better by joining one of his previously filmed Studio Classes! Heart to Heart: On Acceptance Heart Pumping HIIT Series Inspire Your Jog Series Lengthen Your Stride Miniseries Maintain Your Stride New Heights Running Series Sweat It Out Total-Body Building Miniseries Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment. Opinions of iFIT Trainers are their own and may not be those of iFIT.

Swiping through workout classes and wondering what the difference between HIIT and bootcamp classes are? When you consider that HIIT stands for high-intensity interval training and bootcamp classes are sessions that work your whole body, you might be wondering: What’s the difference? Is one more complicated than the other? Is one more efficient? To break it down, both are heart-rate-pumping workouts that are theoretically capable of burning calories more quickly than other types of workouts. Both focus on exercises that promote cardio, strength, and flexibility. The main difference? HIIT is a very orderly, formulaic exercise routine that alternates periods of activity with periods of rest for set ratios of time. In contrast, bootcamps follow less formal time structures. In a bootcamp, a sequence consists of something like 20 push-ups, 40 seconds of rest, then 30 seconds of planks. They can also include exercises that are less intense than traditional HIIT exercises. Additionally, HIIT classes are generally solo workouts, or they can be one-on-one workouts completed with a personal trainer. In contrast, bootcamp classes are usually larger classes with a lot of participants. Of course, that’s just the shortened version. To better distinguish between the two, we’ll highlight each method in more detail. Read on to learn more about HIIT and bootcamp classes. Plus, discover a comparison of the similarities and differences between the two. What are HIIT workouts? As mentioned above, HIIT is an acronym for high-intensity interval training. This means that high-effort exercises are done for short bursts of time (usually 20 to 30 seconds), followed by timed periods of rest. A good example is a jog with sprints mixed in. To be considered high intensity, exercises are performed at 80 to 90 percent of your maximum heart rate. For reference, this means you will be breathing very hard and only able to speak in short phrases. Since HIIT workouts are so intense, they usually only last between 15 and 30 minutes. However, HIIT workouts can even be as short as 5 to 10 minutes. The iFIT Total-Body HIIT workout with Trainer Carmel Rodriguez in front of the Duomo in Florence, Italy, is an excellent example of a short but effective HIIT workout. It clocks in at just over seven minutes! Search for it in the iFIT app or, for something a little longer, try Ashley Paulson’s Bodyweight and Cardio Series. HIIT exercises can be both cardio or strength based. Many HIIT routines integrate a mix of both. Cardio exercises can include sprinting, either on a treadmill or outside, as well as cycling. Strength training can consist of bodyweight exercises such as squats, push-ups, burpees, and inchworms. It’s also worth noting that intervals don’t need to be composed of traditional exercises. Your high-activity intervals can be jumping rope or even working out with a tool as low-tech as a broom! The most effective HIIT exercises are often multi-joint moves. For example, burpees and push-ups are multi-joint moves as opposed to bench presses which are one-joint moves. What are HIIT intervals? HIIT intervals are probably their most defining feature. Their essential purpose is to allow you to do physically exhausting moves for a more extended period than you could normally do in one stint. The rest periods in between make it theoretically possible for you to do a sprint for three minutes. The amount of time you do an exercise, partnered with the amount of time you rest, is known as a ratio—more specifically, work-to-rest ratios. When you're doing a HIIT workout, you can set work-to-rest ratios at any level that feels good to you. For instance, a beginner may want to take advantage of a 1:4 ratio. For a 10-second exercise stint, this would entail a rest period of 40 seconds. As you progress, you might want to increase to a 1:1 ratio, meaning you do a 10-second exercise burst and then rest for 10 seconds. How many intervals you do back to back is also up to you. With longer work-to-rest ratios, you may want to do more intervals. With shorter work-to-rest ratios, you may want to go with a few less. What are bootcamp classes? As the name suggests, bootcamp classes are loosely based on the military training techniques used to break in new military recruits. These can include classic calisthenics like push-ups and jumping jacks, as well as more high-intensity aerobic movements. Generally, bootcamp classes are high energy and full of challenging exercises and sequences that train your entire body. If that sounds similar to HIIT minus the intervals, you’d be right. Bootcamps are often confused with HIIT workouts because they’re very similar in intensity and share many of the same drill-like exercises. Bootcamps are generally large classes headed up by a trainer or certified class instructor. Frequently, bootcamp instructors will assume a less-than-personable (i.e., sergeant-like) personality. This lends atmosphere and conjures energy and motivation. If it’s not your cup of tea, don’t feel alone—that’s kind of the point. Compared to HIIT classes, bootcamp classes are traditionally large (while we’re on the military metaphors, some might say “army-like”) in size. Many classes include up to 30 or 40 participants. For many, part of bootcamps’ appeal is the group atmosphere. The group atmosphere can foster a sense of community and energy that ultimately drives motivation. Who should do bootcamp classes? Bootcamp classes are suitable for many purposes, but they’re especially ideal for those who want to work out every muscle group but don’t necessarily have the motivation to power through alone. Also, since bootcamps are led by a trainer and include many participants, they incentivize following along and giving your all. They’re also suitable for those who quickly tire of set routines and want to mix a lot of variety into their workouts. Bootcamp exercises are fairly easily diversified because they aim to give you a good workout. They don’t necessarily have acute targets, such as putting your heart rate in 80 to 90 percent of your maximum range for a certain number of minutes. While many of them do, this isn’t a requirement. This allows the instructor to have more freedom to shape their classes however they’d like and integrate various exercises. What are the differences between bootcamp workouts and HIIT workouts? In truth, HIIT classes and bootcamp classes have a lot more similarities than differences. Perhaps the most significant difference is that since bootcamp classes don’t require a work-to-rest ratio, they can incorporate a more flexible structure. Think of bootcamp as a song, while HIIT is a chorus played over and over again. For example, suppose you're doing a bootcamp workout. In that case, you can do warm-up exercises at a low-effort pace, followed by jumping rope for 20 seconds, followed by 15 burpees, followed by a run around the perimeter of the training grounds. In contrast, HIIT workouts are more orderly in their structure. For example, when you're doing a HIIT workout, you might do three sets of 20-seconds mountain climbers with 10 seconds of rest. Then, you could follow it up with three sets of 20-seconds push-ups with 10 seconds of rest. Fun fact: This routine follows a super-specific form of HIIT known as Tabata! This also might be an apt place to mention that bootcamp workouts are often longer than HIIT workouts. Since rest periods can be extended and not every exercise needs to be performed at maximum effort, many bootcamp classes clock in at an hour. At the same time, 15-minute HIIT workouts are perfectly acceptable. It’s worth noting that shorter doesn’t necessarily mean easier. With all this in mind, bootcamp exercises might be the better choice for someone who is looking for a less-intense workout. On the other hand, for anyone hesitant about the idea of a tough-talking personal trainer calling the shots (or doesn’t like not knowing what to expect), HIIT exercises may be a better fit. Can bootcamps workouts integrate HIIT? Yes, bootcamp workouts can (and many do) integrate HIIT! Since most mix periods of vigorous activity with short rest breaks, they essentially include high-intensity interval training. However, HIIT exercises will generally be just a tiny portion of the class. A bootcamp personal trainer may have you do 10 seconds of sprints followed by 10 seconds of rest, then repeat that three times. By definition, that’s a HIIT workout. However, they likely won’t structure the entire class that way, merely because the sheer intense nature of HIIT doesn’t lend itself well to an hour-long class that includes individuals of varying fitness levels. What are the similarities between HIIT classes and bootcamp classes? If you're reading this article because you're trying to make the call between a bootcamp class and a HIIT class, you’ll love hearing that these two forms of exercise have a lot more in common than not. Ahead, we outline how bootcamps and HIIT classes will offer a win either way. 1. Neither is steady-state exercise Steady-state exercises are exercises that you perform at one pace for the duration of a workout. This can include, for example, walking on a treadmill at one consistent speed. In contrast, non-steady-state workouts spike your heart rate intermittently. Both HIIT and bootcamp exercises are non-steady-state workouts. Non-steady-state workouts can improve your fitness level, build endurance, and can also aid with weight loss. 2. Both require rest in between workouts In contrast to yoga or pilates, bootcamp and HIIT classes will really work your body. For that reason, trainers recommend that you don't do bootcamps or HIIT workouts every day. You should take bootcamp classes about once a week and definitely not more than twice a week, with at least two days off in between them. Similarly, you should engage in no more than a few 30–45-minute HIIT workouts each week, allowing 48 hours of rest between each workout. Remember: High-intensity, non-steady-state workouts will put stress on your body. It’s up to you to ensure that you don’t overdo it. iFIT bootcamp and HIIT workouts iFIT’s ever-expanding Library of high-intensity, non-steady-state workouts makes it easy to find a HIIT or bootcamp workout that’s just right for you. Want an epic view while you build lean muscle? Join iFIT Trainer Hannah Eden in Stykkishólmur, a small fishing village located in the western part of Iceland, for a 30-minute, bodyweight-based HIIT class that will invigorate your body and your soul. Want an even more dramatic backdrop? Team up with Hannah for HIIT strength workouts at Iceland’s Seljalandsfoss waterfall or Jökulsárlón Glacier Lagoon. If bootcamp feels more your speed, join former pro football player and iFIT Trainer Tiki Barber for a hard-hitting, speed-and-strength-oriented bootcamp workout. It clocks in at just under 18 minutes, making it the perfect routine for those in need of a quick but impactful workout. Those with more time to spare should check out iFIT Trainer Anja Garcia’s Total-Body Bootcamp Series. DISCLAIMER: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.

Starting in the fitness industry when he was only 18 years old, iFIT Trainer Dewayne Montgomery—widely known as Coach Pain—has always loved being active and pushing himself. After losing a loved one, Dewayne realized his passion for fitness centered on helping others become the best version of themselves. Applying the three principles of Respect, Love, and Discipline to everything he does, Dewayne will push you to the max to help you become a stronger person—mentally and physically. How do you mentally prepare for a workout? I focus on my life and how important it is to get everything I need to do completed because tomorrow doesn't owe me anything. Do you have a philosophy you live by? My philosophy is: “Conduct my business...THE END!” What keeps you motivated when you don’t feel at the top of your game? I think about others who may not have the opportunity to walk or run or those who may be fighting some form of illness. That is my inspiration to go harder than ever. I also push myself to honor my parents because they were my greatest inspiration. Why the nickname “Coach Pain?” This nickname was given to me by the struggles and hardships that I had to overcome when I was at the end of my rope without any hope in sight. My pain became my passion, and so I created "Coach Pain.” What book is a must-read for those wanting to improve their mental health? John Little's “The Warrior Within: The Philosophies of Bruce Lee” What piece of advice would you give to someone navigating a challenging time in their life? Never allow circumstances that have nothing to do with you to bring you down or break you! You are a unique creation, and only you are built to go through it! Ready to be inspired by Coach Pain? Join him in beautiful Sedona, Arizona, for his Motivational HIIT Series! Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment. Opinions of iFIT Trainers are their own and may not be those of iFIT.

Join iFit Trainer Alex Morgan—professional soccer player, Olympic athlete, and women’s advocate—in her empowering strength and cardio series! No matter your fitness level, you’re sure to feel stronger and more energized as you complete a variety of targeted workouts designed to increase your athletic ability! About Alex Morgan Starting soccer a little later than others, iFit Trainer Alex Morgan fell in love with the sport at the age of 14. Throughout high school and college, Alex became a powerhouse of a player and, in 2009, became the youngest member of the U.S. women's national soccer team. This only pushed Alex more, and from 2018–2020, she became co-captain of the team. She’s won countless championships and cups, even an Olympic gold medal, with her graceful yet attacking style. Now, she’s ready to keep pushing it on the field as she continues to be an inspiration for young female athletes everywhere. You’re the only one holding yourself back, so don’t be afraid to push it. About the workouts Ready to kick off your fitness journey with Alex? Learn the secrets to staying fit while training like an athlete during this two-part series that focuses on strength and cardio workouts. Improve your overall fitness level with the Train Like a Pro: Alex Morgan Strength Series, which includes six workouts designed to increase your strength and stamina. Alex’s workouts include a variety of engaging circuits that target different muscle groups. These workouts will challenge your entire body, from core work to muscle endurance to power, speed, and agility moves. Additionally, the Train Like a Pro: Alex Morgan Cardio Series incorporates a wide variety of aerobic and anaerobic cardiovascular training elements to help maximize your athletic performance over six sweat-inducing workouts. Each workout will help improve your overall daily fitness through HIIT, endurance, walking, and running. Ready to go? Join Alex's strength series and cardio series to start training like a pro today. Also, be sure to check out the Train Like a Pro Series with iFIT Trainer, and former professional football player, Tiki Barber! DISCLAIMER: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.

Kelsey Sheahan is a personal trainer based in Denver, Colorado. While she attended Colorado State University, Kelsey cheered for the Denver Broncos and danced for the Armed Forces Entertainment Tour. Her love for movement led her to a diverse career in fitness. As a certified Pilates, barre, TRX, and pre- and post-natal group fitness instructor, Kelsey uses her experience and knowledge to motivate others to reach their fitness goals. We caught up with Kelsey and asked her a few questions, so you can get to know her better! What's your all-time favorite exercise? If someone said I could only do ONE exercise the rest of my life, it would have to be step-ups. I try to incorporate them into almost every workout. I love to mix them up by adding dumbbells, kettlebells, medicine balls, kicks, a BOSU ball—you name it. I even do them in my Pilates workouts. Give me something to step on and I'll give you a killer step-up variation! What motto do you live by? Each day is a bonus. What's your favorite memory from an iFIT trip? If you've done my Adriatic Sea Interval Running Workout Series, you know that I'm obsessed with “Game of Thrones.” One of my favorite memories was being able to walk up the Jesuit Staircase in Dubrovnik, Croatia. This staircase was where the most iconic scene in season five, “Walk of Shame,” was filmed. Kelsey stands on the Dubrovnik Overlook during a workout in theAdriatic Sea Interval Running Workout Series. What's your greatest accomplishment? Hands down, becoming an iFIT Trainer. I have worked in the fitness industry for over a decade, and becoming an iFIT Trainer is an absolute dream come true. I have only ever wanted to help, motivate, and inspire people. I have always said, if I can encourage even one person, then I have done my job. Now, to be given the opportunity to work with more than a million iFIT members all over the world is just such a huge accomplishment and something I will forever be grateful for. Are you an early bird or night owl? Early to bed, early to rise. My early morning motto is: Pop up! Resist the urge to hit snooze and just pop up. What's your favorite treat? Salty: I'd have to go with Harvest Cheddar Sun Chips. Sweet: Red Vines! What piece of advice would you give to beginners? Embrace being a “beginner.” We have all been beginners at something at some point in our lives. It's so important to honor where you are and focus on the process, not the destination. Just like my life motto: Each day is a bonus. I look at workouts the same way: Every workout is a bonus. Take it one exercise, one workout, one day at a time, and don't forget to celebrate every little victory. Check out some of Kelsey’s workout programs below to get to know her even better! Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment. Opinions of iFIT Trainers are their own and may not be those of iFIT.