Whether you're hitting the road or the trail, there's no doubt that a two-wheeled workout can leave you feeling sore. It doesn’t matter if you're an experienced cyclist or you're getting started with biking for the first time, it’s helpful to understand what muscles biking works so you can get the most from your workout. 

Here, we'll take a look at exactly what muscles are working when you're cycling--and check out some steps you can take to preemptively avoid soreness after spending some time logging cycling miles.

What are the most important muscles that leg cycling works?

There's no doubt about it--cycling can be a full-body workout, and it's normal to also feel your back, abs, and arms working while you're riding. Staying balanced is a full-body skill, and it can take time to get to know the muscles that you use when you’re riding. Even your forearms may get a workout from gripping the handlebars of your bike. That being said, most of the power in cycling comes from the lower body.

• Tibialis anterior (shins and calves)
• Soleus (calves)
• Gastrocnemius (calves)
• Vastus lateralis (quadriceps)
• Rectus femoris (quadriceps)
• Vastus medialis (quadriceps)
• Biceps femoris (hamstrings)
• Psoas (hip flexor)
• Gluteus maximus (butt)

*An important note: If you’re arm cycling, you’ll get an intense upper body workout, and you’ll especially feel the burn in your trapezius and rhomboid muscles.

There are several factors that can affect how much you depend on certain muscles to power you through your ride. Taking an indoor spin class will work different muscles than powering through a 100 mile trail ride, for example. Varying your speed and terrain can help you hit a larger percentage of muscle groups than sticking to the same routine time after time.

12 o'clock to 5 o'clock: What’s a pedal stroke?

Each time your foot moves in a full circle when you’re biking, you’re completing a pedal stroke. When you're in the saddle (the cycling term for sitting on the seat of your bike), your muscles are working hardest from the 12 o’clock to 5 o’clock positions of your pedal stroke. During this part of your stroke, your quads, glutes, and hamstrings are all working to exert the proper amount of force as you push your foot down to move the pedal. There's a mental aspect to this as well, as you need to consider your terrain and slope to decide how much force is required to move at your desired speed.

As your hip flexes to bring your foot to the 12 position, your muscles prepare to exert the force that pushes you forward. Once you hit the 6 position, your knees and hip flexors work together to bring you back to the start of your pedal stroke.

It's smart to pay attention to how your hips, knees, and muscles feel as you move through a full pedal cycle. If you feel weakness or tightness, see if you can pinpoint where it occurs. This will allow you to develop off-the-bike workouts that can help you pedal more efficiently.

Combine cardio and strength training to get faster and stronger

Looking to boost and strengthen the muscles used in cycling? You’ll want to check out these other outdoor activities, as well as put in some work in the gym. It’s important to strike a nice balance between cardio and strength training in order to build the muscles that allow you to fly down the trail.

Varying your cardio workouts can be a great way to support cycling. Don't forget, your heart is a muscle too. Running, swimming, and fast-paced walking can all help you develop your cardio fitness so you're better able to keep up on your bike.

A word of caution: be sure you're giving yourself time to recover in between cardio workouts. Swimming one day and biking the next is okay from time to time, but constant back-to-back cardio workouts can make it hard for you to fully recover, which can eventually have a negative effect on your fitness and your performance.

Ready to take your strength to the next level to help fuel your weekend rides? 

Add these moves to your strength training routine:

• Heel raises: You already know that your calves put in work when you're on your bike, and strengthening them can help you get through your pedal cycle faster (and can help save you from soreness after your ride). To do heel raises, stand on the edge of a curb or the bottom stair of a staircase, with your toes supported and heels free. Use your calf muscles to raise your body up to tiptoe, and use control to slowly lower back to your starting position. Heel raises can be done with or without added weight.
• Single leg deadlifts: Stand with both feet parallel and hip-width apart, with a weight in one hand. Slowly lift the leg on the weighted side of your body behind you, keeping a slight bend in the planted leg. With hips square to the ground, lean your upper body slightly forward as you use your hamstrings to raise your back leg until you feel your glute tighten. Slowly lower back to starting position with control.
• Squats: Stand with both feet parallel and hip-width apart, with toes pointing forward. Shift your hips backward as you bend your knees until your thighs are parallel to the ground. Already a squat pro? Throw some variation into your routine to challenge new muscle groups. Sumo squats (toes wide and pointing outward), narrow squats (feet together), and jump squats can all add a new challenge to your workout.
• Seated leg raise: Need to take a break and sit down? Don't worry–you can still keep your movement going. Sit on flat ground with your legs extended out in front of you. Fold your arms and use your core to sit tall as you lift one leg a few inches off the ground, using your quad and hip flexor to stabilize. Slowly lower back to starting position with control. Alternate legs.

When you're incorporating strength training into your cycling routine, two times per week is usually a good start. Plan for a light cycling workout the day after your strength training. Getting movement into your body can help to get rid of any post-lifting soreness, but overdoing it can lengthen your recovery time and negatively affect your performance.

Indoor vs. outdoor cycling: What you need to know

If you've ever taken a spin class, you know that it can be a challenge! That being said, indoor cycling works your muscles in a different way than outdoor cycling. When you're indoor cycling, you'll get a different workout that focuses almost completely on the lower body, as you're able to stand and change the resistance on your bike without having to worry about terrain or keeping your balance. When you're cycling outdoors, you need to use your entire body–including your core and your back--to stabilize as you navigate your path.

Safe recovery: How do you stay strong and injury-free?

Find that your calves, quads, or glutes are screaming after you're done with your ride? You're not alone. Soreness is actually caused by tiny tears in the muscles that will need to repair themselves after the workout. Post-cycling soreness is common, and there are a few steps that you can take to recover safely.

Stay hydrated

Before, during, and after your workout, staying hydrated is key to avoiding sore muscles. If you're working out for an hour or more, be sure to choose a drink infused with electrolytes (or make your own) to help your muscles recover. If you're planning on a super-intense ride, you may want to consider starting to boost your hydration in the days prior.

Use a foam roller

Using a foam roller is simple–and there are plenty of foam roller options that don’t break the bank. A foam roller is a tube-shaped piece of firm foam that you can sit on or lie on to help ease the aches and pains caused by exercise. First time using a foam roller? Check out a quick tutorial here. 

Adhesions can develop between your muscle tissue and fascia (a thin piece of tissue that covers the muscles), and foam rolling can help to relieve these adhesions. Using a foam roller on your upper back, glutes, hamstrings, quads, and calves can help stop soreness before it starts. Taking some time to chill out on the foam roller with a glass of water following your ride can be the perfect way to cool off.

Get your rest

We know--you're busy, and it can be tough to get the rest you need to recover after your workout. Doing so, however, isn't just good for your mind. It's also important for your body to get plenty of high-quality sleep following tough cycling workouts. Turning off screens an hour prior to bedtime can be a great way to help promote healthy sleep.

Keep track of your health--download the app!

At Evidation, we're committed to supporting your wellness journey. Download the app today to get the motivation you need to get moving.

‍

Wearable devices are all the rage right now, but what are wearable devices, exactly?

It seems we can do everything from our phones these days, so why the buzz around wearables? Do they really offer something our phones don’t? Do you need one to move forward with your fitness journey?

You may be wondering about the benefits of wearable devices like smart watches and fitness trackers. Especially if you aren’t interested in tracking exercise or fitness routines.

Of course, if you are interested in tracking your fitness journey or exercise milestones, having a wearable can have a HUGE impact on your success.

But the benefits don’t end there.

Newer wearable devices offer a range of benefits including health benefits, like monitoring your heart rate, and conveniences, like contactless payment options!

Health benefits of wearable devices

Wearable technology for healthcare

This is great for anyone who wants to keep tabs on their health, but it’s especially helpful for individuals with certain medical conditions.

Devices with built in heart, oxygen, and respiration (breath) monitors make it easy for anyone with a heart or lung condition to keep track of how they’re doing from day to day (or minute to minute!). Some devices have the ability to let you know when you’re likely nearing a health event, allowing you to have advance warning of an issue.

They can also help keep track of your weight, blood sugar, sleeping patterns, physical activity, and more. This can help you learn more about whether you’re moving in the direction you’d like to go when it comes to your health and fitness. If you have specific concerns for your health (like if you’re pre-diabetic, for example), it’s a good idea to talk with your physician about what type of wearable device is the best fit to support your ongoing health  needs.

This type of continuous monitoring can give you and your medical provider a much bigger picture than what is visible in the clinic. Sharing the health information gathered by your wearable device with your healthcare provider can go a long way in helping them see what’s happening with your body when you’re not at the doctor’s office. 

Fitness support

No matter what your health and fitness goals, having continuous monitoring of your health can allow you to move toward them. If you’re working to train for an event, you’ll find that the data provided by your wearable device (such as notifications of heart rate spikes and information on how well you recover post-workout) can be helpful in allowing you to fine-tune your training plan to meet your needs. If you’re working to gain or lose weight, you’ll find that the information on your fitness tracker can work to give you the information you need about how effective your workouts are, helping you adjust your caloric intake accordingly. 

Many wearable devices provide motivational information that can help you push yourself to the next level in your workouts. Whether you’re trying to build your speed, stamina, or simply want to get into the habit of getting your body moving a few times each week, you can set goals within your wearable device and keep tabs on whether you’re moving forward.

If you’re using a wearable device to meet a fitness goal, it’s important that you work carefully to find out which device is the best fit for your needs. Some devices are great at reminding you to get moving, while others are better for letting you know how you’re recovering while you sleep. Be sure to keep an eye on the warranty policy when you’re choosing a wearable device–you may want to do a week-long trial run before deciding if the device you chose is the right fit for your needs. 

Alerts / Predictions

While most (if not all) of these devices can send you alerts based on your activity, sleep, etc., and some of them can even alert you to a possible health threat, like if your heart rate is irregular or out of its normal rhythm.

Some can even predict potential illnesses (like the flu) and notify you so you can seek medical care. Over time, you’ll likely notice patterns when you’re getting sick. You may notice that your heart rate is consistently higher, or that you’re getting less sleep than usual. Knowing when a cold or flu is coming on can give you the notice that you need to get extra rest, stay super-hydrated, and maybe even take a day or two off from working out so that you can provide your immune system with a boost.

Engagement

Being connected keeps us engaged, and what better to engage with these days than our health and wellbeing?

When you wear a smart fitness device, you’re able to get constant feedback on what your body is doing, which can often motivate us to keep striving to improve our health. Knowing that your hard work isn’t going unnoticed–even if it’s only being noticed by your device–can help to remind you that your hard work isn’t for naught. When you see the differences in your health created directly by your efforts over time, it’s easy to stick to your nutrition and workout plans even when things begin to feel a little stale.

Having the ability to monitor our actions and what effects they have on us physically allows us to engage in our own health management in ways never before possible. 

Wearable devices such as smartwatches and fitness trackers give us instant access to information we can use to make day to day decisions about our health and lifestyle.

Other benefits of wearable devices

No-contact payments!

This is a big one these days. More and more people are moving to contactless payment options to minimize exposure. In an increasingly digital world, many people don’t carry cash, and it can be smart to have multiple payment options available when you’re out and about. When you choose a wearable device that’s able to make contactless payments, you have an even easier way to shop and make transactions.

Even no-contact credit and debit cards still require you to dig into your wallet or pocket. When you choose a wearable device that offers no-contact payment, it’s simple to make a transaction. 

Some wearables cut the hassle of needing to carry credit and debit cards with a truly contactless payment option. That being said, we still recommend keeping at least some cash on hand (even if it’s in the car) in the event that your device struggles to connect to its network or has a low battery.

Emergency calls/SOS messages

Of course, no one ever thinks they’re going to experience an emergency, but it’s important to be prepared for the unexpected. 

Being able to send an emergency message without your phone is a potential life saver. Often when we need help the most, our phones are not within reach or would take too long to access. 

With access to emergency assistance right from our wrists, the time it takes to get help can be drastically reduced. If you choose to wear a wireless device, be sure to understand how to use it to call for help in an emergency. You may also be able to set up emergency contacts so that you’re able to reach out without typing in a physical number or looking up someone’s contact information.

Many of today’s wearable devices are also equipped with fall detection and can send messages for you if you are unable to respond. And even wearables without phone access can often connect to an emergency notification app.

After you purchase a wearable, be sure to take your time and understand its emergency contact capabilities. Typically, you’ll even be able to practice how to use your wearable in an emergency situation with the option to turn off the emergency call before it actually dials an emergency dispatch service.

Safer driving

Many of today’s wearables can send and receive hands-free calls and messages. They can also access maps and provide voice-guided or vibration-guided navigation. Features like these can help eliminate or reduce distractions while driving.

You’ll find that many wearable devices that are able to track fitness also have a voice recognition feature. This means that while you can talk to your device during a workout, you can also talk to it while you’re driving. This can make it easier to control the music in your car, hear the latest episode of your favorite podcast, and receive notifications.

Types of wearable devices

When it comes to choosing the right type of fitness device to track your movements and help you get the most out of your workouts, you’ve got options. If you’ve decided that moving forward with a wearable device is a good fit for your fitness needs, keep reading–we’ve got everything you need to know to choose the type of wearable fitness device that’s the best fit for you. 

Smart jewelry

Yep, you read that correctly–rings and pins can do the same job as more noticeable wearable fitness trackers. Typically, these devices connect to smartphones and allow you to track your movement and your heart rate throughout your day. Some fitness enthusiasts find that using these types of trackers can make it easier to get workouts in, as they’re a constant reminder that you’re trying to keep moving throughout the day. If you’re interested in finding wearable jewelry that goes with more than one style of clothing, you may want to look for a device that offers a single tracking piece that can fit into several jewelry styles offered by the company.

Fitness trackers

You’ve likely heard of a few different fitness tracker options, such as the Apple Watch and the Fitbit. These are typically worn on the wrist and offer constant insight into your health and movement throughout the day. Some of these devices offer social features that allow you to connect with friends who have similar devices, which some people find motivating due to the competitive aspect of working out with others. 

Much like smart jewelry, many fitness trackers offer bands that you can change out so that you’re able to make your tracker match your outfit. Choosing a few different bands can help you stay motivated to wear your fitness tracker every day, even if you’re going to be stuck in the office.

Smart clothing

Some types of clothing can work with you to provide information on how your body is functioning during your workout. This type of built-in tech can interact with your phone or apps that can help support your fitness journey. 

Apps and wearables to pair with the Evidation app

Evidation is about supporting and rewarding you on your health journey. If you’re already using the app, you know how easy we make it to get paid for the work you’re already doing to keep yourself healthy. If you’re not using Evidation yet, we’re excited to meet you–and we can’t wait to hear what you think about our unique platform.

To make that easy and convenient we pair with other apps/trackers so that you can use whatever devices you prefer!

We’re working hard to grow this list of apps and devices. If there’s one you’d like to see let us know.

You can email us at help@evidation.com

Or reach out on social media!

Below is a list of current apps and wearables that Evidation pairs with (as of April 2023). For an up-to-date list, click here.

Best wearable fitness trackers: 

• Apple Watch
• Fitbit
• Garmin
• Oura Ring
• Withings

Apps

• Apple Health
• Dexcom
• Fitbit
• Garmin
• Google Fit
• MapMyFitness
• MapMyHike
• MapMyRide
• MapMyRun
• MapMyWalk
• MyFitnessPal
• Oura
• Qardio
• RunDouble
• RunKeeper
• Samsung Health
• Strava

Ready to take your fitness journey to the next level? We’re here to help!

‍

At Evidation, we’re proud to reward our members for the things they’re already doing–like working on their health. Download our Evidation app today to learn how you can earn cash for getting–and staying–fit.

Happy New Year! However you celebrate over the holidays, there’s often lots of preparations and get-togethers filled with mouthwatering foods and drinks on the table. For some, that means leaving behind healthy eating and physical fitness. 

In fact, about 50% of Americans have broken a diet due to holiday food temptation and about 90% planned to enjoy the holidays without worrying about maintaining a healthy diet. 

So, how do those of us who indulged this season get back on track? We commit to getting back into healthy habits, or building new ones, in the new year!

That’s easier said than done, however. So we’re sharing these tips on how you can get back on track and rebuild those healthy habits after the holidays.

Keep on reading to find out how.

How to reset from the holidays and restore healthy habits

1. Recommit to a healthy diet

Holidays often mean overindulging. Many of us eat foods we don’t normally eat. And once the festivities are over, and it's time to return to a healthy diet, it can be challenging. Taking small steps, like introducing more fruits and vegetables, whole foods, and lean meats can help. Whether on a specialty diet like keto or paleo or a standard diet, choose foods rich in vitamins and minerals.

Brian Nagele, the CEO of Restaurant Click, provides food lovers with various options while eating out. “We encourage clients to reserve restaurant seats for the upcoming holidays. But we always promote healthy eating habits by choosing whole fruits, green leafy vegetables, and lean meat. We also advise limiting salt, sugar, and fat intake and avoiding processed foods.”

2. Stay hydrated

During the holidays you may have enjoyed more sugary beverages and alcoholic drinks than normal. To get back on track, make an effort to stay hydrated. 

How much water your body needs depends on a variety of factors—like your activity levels, health factors, and where you live—but generally speaking, for healthy individuals, the Mayo Clinic recommends:

• 3.7 liters per day for men (15.5 cups)
• 2.7 liters per day for women (11.5 cups)

3. Get enough sleep

Now that the parties are over, and the preparations and travel are behind you, give yourself time to rest. More importantly, prioritize getting restful and restorative sleep. The CDC recommends at least 7 hours for most adults.

 As a personal trainer certified by the National Academy of Sports Medicine (NASM), Matt Scarfo emphasizes the importance of rest and sleep to his clients. According to Scarfo, a resident training and nutrition expert at Lift Vault, which offers free workout plans, sleep is when our bodies recover and repair muscle. 

4. Get regular exercise

It’s easy to forget about your fitness routines during the holidays. With the disruption in routines, many people aren’t able to exercise as consistently as they usually might. But as we turn over a new leaf, include regular workouts in your new year’s plans and resolutions.  

John Gardner, Co-Founder & CEO of Kickoff, believes consistency is the key to fitness success. “We encourage our clients to hit the gym at least three times each week. But if they have less time, we suggest being physically active, such as walking for at least 30 minutes daily. That will make a difference in their overall health.” Try working activity into your daily routine to build consistency. If choosing to walk instead of drive to the grocery store isn’t an option, try making choices like parking in the furthest parking spot while running errands. The extra steps can add up. 

5. Practice meditation and mindfulness

Holidays can be stressful, which may increase feelings of depression and anxiety in some. Preparing for celebrations and buying gifts can cause financial stress; and you may feel lonely if you’re unable to be with your loved ones. If you’re feeling stressed—or even just a little deflated following the holidays, try supporting your mental well-being by practicing meditation and mindfulness. 

Tory McBroom, Chief Editor at Yoga Answered, recommends trying yoga. “It’s a mind-and-body exercise that promotes physical and mental wellness. While poses keep your body fit and flexible, breathing with meditation calms your mind.” 

6. Pursue your hobbies and interests

If you spent a lot of time over the holidays without much time for yourself, try to create time for yourself in the new year to relax and pursue your hobbies and interests.

Love reading? Find some new books and nourish this hobby. Or put your favorite music on and sing or dance along. Want something more active? Call some friends to play sports, or travel somewhere new. Ultimately, pursuing your passions is good for your mental health.

7. Check in on others who might need support

You might think of the holidays as a time when people come together. However, many seniors cite it as the loneliest time of the year. If you have friends, family, or neighbors who may be lonely or isolated, consider checking in to see if they need any support. It could make a huge difference for their mental and physical well-being. 

8. Practice self-care

If you tend to lose yourself during the holidays, you’re not the only one. After the festivities are over, take some time to focus on yourself.  

Self-care is the foundation for physical health and mental well-being. In addition to staying hydrated, eating healthy, sleeping well, and exercising regularly, here are some ways to take care of yourself:

• Separate professional and personal life
• Socialize with people
• Have 'me time'
• Pursue your passion
• Motivate yourself
• Celebrate small joys
  

Promoting health and well-being after the holidays

The end-of-year holidays can be a wonderful time, celebrating with family, friends, colleagues, and loved ones. Or maybe you just enjoy the fresh start of a new year.

Whether or not you monitored what you ate, or stuck with your workout routines over the holidays, now is a great time to reset and restore or renew healthy habits. Consider the eight recommendations above to help promote your overall health and well-being in the new year and beyond.

Yoga–an ancient meditative practice that often involves stretching and focusing on the breath–has become a popular form of exercise in the U.S. in recent years. 

It’s estimated that 34.4 million Americans practice yoga, and one in three Americans have tried the practice at least once. The number of people practicing yoga in the U.S. has grown by nearly 64% over the past twelve years. 

During National Yoga Awareness Month, we look to shine a light on this powerful practice as a way to improve physical, mental, and spiritual well-being.

In today’s article, we’ll be talking about what yoga is, its origin, the risks and benefits, and how you can include yoga practice in your wellness routine.

Keep reading to find out more!

What is yoga?

Yoga is an ancient and complex practice that stems from Indian philosophy. We can trace its origin back to northern India over 5000 years ago. 

Originally thought of as a spiritual practice, yoga has become a method to promote physical and mental well-being too. Today, yoga is a worldwide practiced technique for spirituality and mental and physical health.  

‍Classical yoga embodies many elements, but in the United States it places a large emphasis on: ‍

• Meditation
• Physical postures
• Breathing techniques

There are many different forms of yoga. Some are more physically demanding, and others are more gentle and calming. 

‍A few of the most popular forms of yoga practiced in the U.S. include:‍

• Yin yoga - this is a slower-paced, gentle yoga where you stay in supported positions that are held for longer periods of time.
• Hatha yoga - Hatha combines a variety of poses with breathing techniques. It is one of the most common forms of yoga practiced today. 
• Hot yoga - this is a more vigorous form of yoga that's performed in a very humid and warm studio.
• Iyengar yoga - this practice focuses on detailed and precise movements as well as alignment. In a session of Iyengar, practitioners take different postures while they control their breath.

These are just some of the many yoga practices out there. There are a variety of options to choose from, no matter your experience and skill level. 

When is National Yoga Month?

September is National Yoga Month, and it’s a great time to experience the benefits that a regular yoga practice can offer. 

Created by the National Institutes of Health, National Yoga Month was developed to bring attention to the vast benefits of yoga for people across the United States. The month features free classes and events to help people learn more about how to practice yoga and how doing so can boost health and happiness.

September is the perfect time to try something new, and celebrating the fact that September is the national month for yoga is a great way to get back to a healthy routine, just as kiddos are heading back to school. 

Are there risks?

When performed properly and under the guidance of a qualified instructor, yoga is a safe practice.

‍But are there risks otherwise?

Just like any form of physical exercise, there’s a risk of strains, sprains, and more. But the risk is less likely compared to more physically demanding forms of activity. 

To best prevent injuries from occurring, you should:

• Practice with a qualified teacher
• Avoid more dangerous and extreme practices like headstands unless you are physically ready for advanced techniques
• Be aware of any risks specific to the form of yoga you are practicing. For example, hot yoga, where there’s the possibility of dehydration and overheating. 

What are the benefits of yoga?

What are the benefits of yoga?

There are a variety of benefits to practicing yoga. Some benefits might include:

• Weight loss
• Stress relief
• Improved sleep
• Improved balance
• Improved quality of life
• Support for quitting smoking
• Relieved neck and back pain
• Relieved menopause symptoms 
• Improved mental and emotional health
• Increased ability to manage anxiety and/or depression 

Research suggests yoga can help improve sleep. It’s also said to relieve symptoms of arthritis, and it may even contribute to healthier hearts due to its ability to relieve stress and reduce inflammation. 

If you’re looking to get into yoga, we recommend you find a qualified teacher or Yogi. Being new puts you at risk of making mistakes in your form and technique. 

Following guidance from a professional can reduce the risk of injury, improve the benefits, and lead to a better experience. 

How to take part in Yoga Awareness Month?

It’s exciting to share a love of yoga with others! Whether you’re interested in exploring the benefits of yoga for the first time or you’ve been acquainted with your mat for years, Yoga Awareness Month is the perfect time to share your practice. 

Ways to get involved with Yoga Awareness Month include: ‍

• Invite a loved one to join you at home or at a studio for a yoga class
• Recommend yoga to loved ones who are dealing with stress or pain
• Think about taking your love of yoga to the next level by enrolling in course to become a yoga instructor
• Practice yoga in public (such as in a park) to provide a reminder to others of the benefits of hitting the mat

Whether you’re looking to get more exercise or practice a form of mindfulness, yoga could be a great choice for you!

As it increases in popularity, and more studies help us understand the benefits involved with this practice, we’re slowly learning how it can improve our quality of life.

‍Did you learn anything new?

If you did, make sure to share this article with a friend or family member who you think could benefit from adding some yoga to their daily routine!

Try Evidation Today

If you’re ready to track the health benefits of yoga and all of the other things you do to promote your wellness, Evidation can help. Download the app today to start using your health data to better your life.

‍

This exercise routine was created by Rob Kitson, ISSA Elite Trainer and Exercise Therapy Specialist

We all know exercise is good for us. But for many, getting in a workout can be difficult.

For some, it’s just about finding time or motivation. For others, health or ability levels may limit what you can do and how much you can exercise.

The good news is, any movement is good.

The idea is to find what you CAN do — what fits into your schedule or what your body is able to do — and DO IT!

So, to help, we wanted to share a quick workout that could be modified for different needs and ability levels. One that could be done at home without any special equipment. In other words, a workout routine that would work for a variety of different people with different situations.

Of course, no one routine will work for everyone. So be sure to review the exercises and any modifications, consider where you are and what will work for you. And then, make it your own!

Interval Training

Recent research has proven that High Intensity Interval Training (HIIT) workouts cause an increase in metabolism that can last for hours after a workout. Plus, they burn more calories in less time.

These types of workouts have long been a tool of the elite athlete, because the short intervals allow them to exercise at higher intensities that aren’t sustainable when doing traditional low-intensity exercises at high volume.

With that in mind, we’ve put together this fun 15-minute interval-based workout designed to get your heart pumping, keep your body guessing, and let you quickly get on with your day. You won’t need any training equipment, but you will need a way to keep time (clock, stopwatch, or interval timing app) and a way to generate a random number between 1 and 6. Either a 6-sided die or a smart phone/speaker (“Hey Siri, roll a die”, “Hey Google, roll die”, or “Alexa, roll a 6-sided die”) will work fine.

* As with any new exercise regimen, if you haven’t been exercising regularly, or have any chronic medical conditions, you should consult with your doctor before trying this workout. When you’re ready to get started, take it slow and try not to overdo it during your first few workouts.

15 minute home workout routine

The workout is 3 rounds of 6 intervals.

Each round will look like this:

Interval 1: 60 seconds — Strength — Group 1 (Upper Body)

Options:

1. Incline Pushups
2. Knee Pushups
3. Pushups
4. Spiderman Pushups

Interval 2: 30 seconds — Cardio

Randomized. See instructions below.

Interval 3: 60 seconds — Strength — Group 2 (Lower Body)

Options:

1. Alternating Bodyweight Lunges
2. Box (or Chair) Squats
3. Air Squats
4. Jump Squats

Interval 4: 30 seconds — Cardio

Randomized. See instructions below.

Interval 5: 60 seconds — Strength — Group 3 (Core)

Options:

1. Knee Plank
2. Plank
3. Flutter Kicks
4. Crunches
5. Toe Reach Crunches

Interval 6: 30 seconds — Cardio

Randomized. See instructions below.

Rest: 30 seconds

The strength groups are listed below. Each group is targeting a different part of the body and has exercises with a range of difficulties. The exercises are listed in order of difficulty, so as the number increases so will the difficulty.

Before getting started, look through the lists to decide which exercises in each group best suit your current ability. You should aim to complete at least 10 repetitions of your chosen exercise during each of the strength intervals.

If the time runs out before you reach 10, that’s ok, but you should immediately move on to the next interval and consider doing a less advanced exercise during your next round.

If you reach 10 in time, and feel like you can do more, you can continue, but if you reach 25 reps before the interval is over you should consider increasing the difficulty by using the next exercise in the group during the next round.

The cardio groups are where you’ll use the random number you get from rolling a die. Before each cardio interval, get a number between 1 and 6 from your chosen random number generator. Then find the corresponding cardio exercise in the list below and do that exercise for the time allotted.

If you are unable to do the selected exercise, look down the list (starting at the one selected by the dice) and do the first one that you are able to do.

Strength Exercises

Upper Body

Option 1: Incline Pushups

Difficulty: Beginner

Step 1: Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.

Step 2: Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.

Step 3: Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.

‍

Option 2: Knee Pushups

Difficulty: Beginner

Step 1: Come to the ground on your knees. Tighten your core and maintain a flat back.

Step 2: Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.

Step 3: Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.

Step 4: Without locking your elbows, push yourself back to the starting position by straightening your arms.

‍

Option 3: Pushups

Difficulty: Intermediate

Step 1: Get into position by placing your hands flat on the floor, directly below your shoulders.

Step 2: Extend your legs out behind you, with only your toes and balls of your feet touching the floor.

Step 3: Hold your body up and keep your back straight by tightening your abdominal muscles.

Your neck and head should be bent slightly back.

Step 4: Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.

Step 5: Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.

‍

Option 4: Spiderman Pushups

Difficulty: Advanced

Step 1: Go into a standard push-up position, supporting your weight on your toes and hands. Your back is flat and your core is tight. Your hands should be directly beneath your shoulders.

Step 2: Lower yourself into a push-up. Focus the tension in the chest.

As you descend, bring your right leg up and to the side. Try to touch the knee to the elbow. As you push yourself back up, return the leg to its original position.

Step 3: Repeat with the other side.

‍

Lower Body

Option 1: Alternating Bodyweight Lunges

Difficulty: Beginner

Step 1: Stand straight — that’s the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.

Step 2: Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.

Step 3: On your next rep, step forward with your right leg. Continue to alternate back and forth — doing one rep with your left, then one rep with your right.

‍

Option 2: Box (or Chair) Squats

Difficulty: Beginner

Step 1: Place a chair behind you. Stand up straight with a tight core and flat back. Fold your arms in front. Your feet should be shoulder-width and toes and pointing forward.

Step 2: Slowly descend by bending your knees and driving your hips back. Keep your chest and head up.

Step 3: Touch the chair with your butt then slowly rise back to the starting position.

‍

Option 3: Air Squats

Difficulty: Intermediate

Step 1: Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.

Step 2: Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.

Step 3: Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.

‍

Option 5: Jump Squats

Difficulty: Advanced

Step 1: Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.

Step 2: Cross your arms in front of your body, place your hands behind your head or at the sides of your head.

Step 3: Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair. Keep your back straight at all times.

Step 4: Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.

Step 5: Pause for a count of one.

Step 6: In an explosive movement, drive down through your heels pushing yourself up off the floor with your quads. At the same time extend our arms out above you.

Step 7: Land with your knees slightly bent to absorb the impact.

‍

Core

Option 1: Knee Plank

Difficulty: Beginner

Step 1: Lie face down on the ground with your legs together and your arms at your sides. Position your hands beneath your shoulders.

Step 2: Tighten your core and elevate your upper body off the ground, stabilizing yourself with your forearms. Your feet, shins, and knees will remain on the ground.

Step 3: Do not allow your hips to drop down. Hold the tension in your core for the prescribed amount of time. Slowly release back to the starting position.

‍

Option 2: Plank

Difficulty: Intermediate

Step 1: Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.

Step 2: Extend your legs straight out behind you, supporting them on your toes and balls of your feet.

Step 3: Keep your body in a straight line by tightening your abdominal and oblique muscles.

Step 4: Hold for as long as possible.

‍

Option 3: Flutter Kicks

Difficulty: Intermediate

Step 1: Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.

Step 2: Keep abs engaged and perform short kicks in an alternating fashion.

Step 3: Repeat as needed and then lower legs to the ground.

‍

Option 4: Crunches

Difficulty: Intermediate

Step 1: Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.

Step 2: Place your hands lightly on either side of your head. Keep your elbows in so that they are parallel to your body.

Step 3: Push your back down flat into the floor to isolate your abdominal muscles.

Step 4: Gently curl your shoulders forward and up off the floor. Continue to push down into the floor with your lower back.

Step 5: Raise your shoulders about four to six inches off the ground.

Step 6: Hold and squeeze your abdominal muscles for a count of one.

Step 7: Return to the start position in a smooth movement.

‍

Option 5: Toe Reach Crunches

Difficulty: Advanced

Step 1: Lay on a yoga/exercise mat or towel with your back flat on the floor and your legs straight and in the air with the soles of your feet facing up.

Step 2: Outstretch your arms above your chest so that they run parallel to your legs.

Step 3: Lifting your shoulders off the floor, reach up and touch your toes with your fingertips.

Step 4: Lower your shoulders back to the floor to complete one rep.

‍

Cardio Exercises

Option 1: Jumping Jacks

Step 1: Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.

Step 2: Bend your knees slightly then straighten and push through the balls of your feet while straightening your knees to jump up spreading your legs to wider than hip width apart.

As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.

Step 3: As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.

‍

Option 2: Seal Jacks

Step 1: Stand tall with your core braced, chest up, and arms at your sides. Begin the movement by jumping into the air.

Step 2: As you jump, move your legs out to the side. Also, bring your arms up in front of you and clap your hands together.

Step 3: Once your feet touch the ground, jump back into the starting position with your legs together and hands at your sides.

‍

Option 3: Frog Jumps

Step 1: Standing straight up, bring your feet outside of shoulder width.

Step 2: Squat down by bending at the knees and driving your hips back.

Step 3: Keeping your chest up, forcefully push off the ground with the balls of your feet.

Step 4: Land on the balls of your feet, remaining in the squatting position. Your legs will remain wide.

‍

Option 4: High Knees

Step 1: Begin jogging in place, lifting the knees as high as you can.

Step 2: Try to lift your knees up to hip level but keep the core tight to support your back.

For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them. Bring the knees towards your hands instead of reaching the hands to the knees!

‍

Option 5: Speed Skaters

Step 1: Keep your core tight and back flat as you bend slightly forward.

Step 2: Perform a small jump to the right. As you do, bring your left leg behind you and tap the ground. At the same time, bring your left arm in front of you.

Step 3: Jump to the left, bringing your right leg behind you and your right arm in front of you.

Step 4: Repeat the movement, alternating back and forth.

‍

Option 6: Burpees

Step 1: Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.

Step 2: In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.

Step 3: Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)

Step 4: Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.

Step 5: Complete 1 full push up.

Step 6: Jump your feet forward to just behind your hands.

Step 7: Use an explosive motion to push through your heels and return to the start position.

‍

Though many people generally exercise at home, we know that there are many others who have had to recreate their regular exercise habits during this time of sheltering in place. We polled our Evidation community, and 70% of members who responded said they have been finding new ways to exercise or stay active during the coronavirus pandemic. We then asked our members to share some of their exercise tips, routines, and links to their favorite home workout videos and helpful stretches to inspire others.

Here are a few ways you can exercise at home:

1. If you do not have a home gym set up or any weights, you can find ways to use household items to get a great exercise in.
2. Similarly, instead of buying separate weights to create your own home gym, you can also purchase exercise video games for the whole family to join on the fun.
3. Online videos and streaming sites like YouTube are common places that Achievers are getting exercise routines from. Here’s a list of fitness gyms and studios that are offering free classes.
4. Fitness apps like Fitbit or MyFitnessPal also offer exercise tips for at home workouts and is also an easy way to keep track of your progress as well.
5. Pinterest has been a popular site for inspiration and tips since Achievers are able to pin multiple resources to one place. Here’s an example of the many you can find.
6. Zumba is an exercise-dance program that has been great to do in groups or by yourself. Here’s a resource to do Zumba at home.
7. You can search social media platforms to find inspiring fitness instructors or live exercise sessions. Platforms like Facebook, Instagram, or Snapchat are easy places to start!
8. Create your own workout routine or do the alphabet challenge by doing bodyweight exercises that spell out your name. You can start out with your name, your pet’s name, or anyone else in your household!
9. If you’re looking for other ways to get your cardio in, you can try jump rope exercises. It’s a simple, but effective way to increase your heart rate and work out multiple areas.
10. Another helpful exercise is stretching your muscles, it’s a great way to start or end your exercise session.
11. For Achievers who may have limited mobility or who have chronic pain, these exercises and stretches are a great way to keep your body moving.
12. If you’re looking for other ways to improve your flexibility or range of motion, yoga and pilates can be a fun way to stretch your muscles. It’s great for anyone at any difficulty level!
13. Other exercises like barre offer a mixture of isometric holds to increase strength and also improve posture. Barre also requires little to no equipment!
14. Whether you own a regular bike or a stationary bike, biking is one exercise that is easy on the joints and helps reduce stress. Here’s a few tips on how to make biking more fun.
15. Practicing tai chi and breathing exercises offers many benefits for both your mental and physical health. You can stream videos to follow along and do them on your own once you learn the motion.

‍

‍

We’ve all been there — the “new year, new me” mindset where the first few months of the year we quickly shift our habits in order to become a better version of ourselves. However, right as the ball gets rolling, the progress suddenly stops. Why am I not running as far? Why am I not losing any more weight? What am I doing wrong? Here are 5 key points we found that might have you stuck with your health goals (hint: it’s not your fault!)

1. The Inevitable Plateau

According to a Washington post article, once you gain the initial traction, there will be an inevitable plateau. It’s actually part of the journey. You didn’t do anything wrong, but rather you hit a milestone. Once you achieve your small goals, the journey is just beginning!

The plateau is your body’s way of telling you that you may need to switch up your fitness or eating regime to keep your body stimulated and get the most benefits from your efforts! Remember that health does not have an endpoint, it is a journey with a myriad of challenges and achievements that help sustain healthy behaviors.

2. Having grit: make a plan and stick to it!

To overcome the plateau, it’s important to analyze your goals. But first, what are they? Why do you want to achieve these goals? What steps can you take right now to achieve your goals? Having grit shows that you are resilient, able to persevere through tough situations, and keep your eye on the prize.

Remember that your journey towards better health may be nonlinear and may come with obstacles. But it’s important to create a system that works for you and make your goals attainable. According to Plunkett of the Washington Post, “the main difference between an average adult and a high-level athlete isn’t a lack of talent or willpower but rather a lack of a system.” At Achievement, we’re here to help you reach your goals no matter how big or small. Whether it is walking 5,000 steps or 25,000 steps per day, you will be rewarded for your healthy actions!

3. Have someone nudge you — accountability and buddy system

A few health experts like Dr. Arefa Cassoobhoy found that she does better when she shares her health goals with someone else. It’s important to have someone support you and be able to share wins and losses during your health journey. Having someone join you will also hold you accountable to reach your goals, and you may be helping someone else reach theirs! Win-win!

Additionally, digital health trackers are a great way to help hold you accountable to health goals and track your journey. Our in-house research team looked at thousands of individuals using digital health trackers and found a positive association between activity tracking frequency and weight loss. Just one more reason to try out a new health and wellness app for some extra accountability.

4. Rethink, don’t sink.

Perspective is key — making healthy choices shouldn’t be seen as a chore, but more of making everyday incremental investments to be a better version of yourself. Instead of having the same routine for months straight, mix it up. Try a new exercise, mix up your sleep routine, or try adding daily meditation to your day to see what works for you. This will stimulate more progression and get you out of the plateau sooner.

If you dislike running, try substituting running for something that still keeps your heart going like swimming. If you dislike eating certain foods, try substituting those foods with other ones you like that offer the same nutrition. Your health journey is not a race to the finish line — remember that this journey is about learning and creating the best version of yourself.

Cultivating confidence and finding the reasons behind your goals will help motivate you through the journey. PennState Extension Educator Lynn James stated building confidence, praise, and support are key factors in motivating you to reach your health goals. Furthermore, take time to thank your body. Akin to health expert Samantha Heller, a registered dietitian and exercise physiologist, shares that your body is working 24/7 to keep you alive; therefore, we should appreciate our body and hone in on practicing positive body image.

5. Pat yourself on the back: reward yourself.

Lastly, recognize that you are making strides and meeting milestones in your journey. For all the hard work you put in, you deserve to treat yourself! Through the Achievement app, you can connect and earn points for cash for your hard work! Woo-hoo! Our research team notes how incentives can help form habits. In this case, we want to reward you for the healthy actions you take to form healthy habits.

You can make a reward system that best suits your lifestyle, such as going to the movies or going out with your loved ones after completing your week’s workout. If you have been diligent in preparing your meals and enjoy making your own meals and drinks, use your Achievement reward to treat yourself to buying the nice blender that you wanted for your smoothies or slow cooker for your weekly meals. If you have been sticking to your exercise routine, use your rest day to spend some time hanging out with your family or friends and share your journey with them.

At Achievement, we strive to support you along your health journey and make it enjoyable. We hope that these key points and tips will give you the boost you needed to carry on and continue to progress. Was there something that we missed that made it on your motivator list? We’d love to hear your thoughts in the comments below!

‍