Fitness Equipment That Make You Fit Faster

If you exercise at a traditional gym, you probably know your way around the treadmill, elliptical, stair stepper, and stationary bike pretty well. (Ever wonder if the calorie counters on those machines at the gym are (in)accurate? We found out.) But what about some of the new cutting-edge machines that are popping up in gyms everywhere? These under-the-radar machines are great for incorporating into your HIIT workouts, so step out of your elliptical-comfort zone and get to know this new equipment.

Non-Motorized Treadmill

These machines are totally unplugged, so instead of electricity powering the belt you’ll harness the power from your own muscles to start it up and keep it going. “On the Woodway Curve, a curved, super ergonomic, non-motorized treadmill, you do all the work yourself, so everything you do is automatically 30 percent harder and more efficient since you’re burning more calories in a shorter amount of time,” says Xavier Quimbo, co-founder and expert trainer at Speedplay in Los Angeles, which uses them during his HIIT classes. It’s easy to let the belt get away from you if you’re not paying attention, and the higher up on the belt you are, the faster you’ll go, so the best way to control your speed is to stick to the center of the belt.

Try it: Switch it up between 30-second intervals of a walk-run-sprint, says Quimbo. Your walk pace should be about 2.5 mph, your run pace should be between 4.5mph and 7mph, and your sprint should be above 7mph. For extra booty work, try the treadmill skate: Stand on the side rail with one foot, and drive the belt back with the other foot, striking your heel high on the curve, extending your leg as much as you can on the back motion.


The SkiErg might look like a machine that’s main focus is your arms, but it actually involves a hinging motion that forces you to use your core, glutes, and hamstrings, says Noam Tamir, founder of TS Fitness in New York City. There is also a pull and push component, so you’re working the muscles in both directions, with special attention on the triceps. This is a low-impact workout, but you can add impact and up your burn by jumping up when you extend during the movement. To master it, make sure most of the movement is coming from the hips (by hinging, not squatting), with a slight bend in the knees and a neutral back and neck. Keep the shoulders higher than the hips and hips higher than the knees and pull the handles down and back.Try it: Choose a distance between 500m and 750m and do 5-8 rounds, resting for 1-2 minutes between each one. You can also do an EMOM (every minute on the minute) workout. Choose a set distance that’s challenging to accomplish in one minute, and try to hit that distance in less time—if you finish early, you get the remaining time to recover. Continue for about 10 minutes.


“The AirBike is not meant for you to ride casually,” says Kenny Santucci, director at SOLACE New York, “It’s meant to push you, and the harder you push, the harder it pushes back at you.” The assault bike uses a fan with an open cage, so it traps more air the more you push, explains Santucci. Other spin bikes use external resistance mechanisms with set ranges and limitations. The AirBike has no limits, so it’s great for sprinting.Try it: For a quick but brutal workout, do a full-out sprint for 15-20 seconds. Rest 2.5 minutes and repeat that pattern 8 times.


The VersaClimber utilizes both the upper and lower body, recruiting all major muscle groups to work together at once, says Jason Walsh, founder of LA-based Rise Nation. The machine also works on the cross crawl motion, a movement pattern that isn’t typically used in most workouts, which allows you to target muscles you might otherwise miss. Once you get comfortable with the climbing motion, you can make it more difficult by changing the resistance on the machine or wearing a weighted vest. When you’re first starting out, aim for slow and short strokes. You can progress to faster strokes and bring up your speed so you’re doing long, fast movements, suggests Walsh.Try it: This is a great finisher to your normal workout. Start with a few intervals, like 5 sets of 100ft, resting for 1-1.5 minutes between sprints. If you want a full workout, try Walsh’s VersaClimber Cardio Workout That Burns Fat Faster.

Indoor Rower

In order to do the full stroke properly on the rowing machine, 85 percent of your muscles must be activated. So it’s fair to say that the rower is an extremely effective full-body cardio machine, says Annie Mulgrew, director of programming at CityRow in New York City. “The most common mistake that people make on the rower is overcompensating with their upper body, focusing too much on pulling the handle bar into their body as opposed to focusing on using the push of their legs to initiate power,” says Mulgrew. The harder you push away from the foot pedals, the harder the muscles in your legs must work. Focus on keeping your shoulders down and bringing the handle bar to the bottom band of your sports bra.

Try it: Alternate intervals of rowing for 30 seconds at a recovery pace followed by 30 seconds at a harder pace, suggests Mulgrew. Keep your speed consistent, around 26 strokes per minute, and increase and decrease your split time. Do this for a few rounds until you can build up to 1 minute of hard work with a 30-second recovery for multiple rounds.

Wanna Lose Weight?, Follow These Tips

1. Don’t skip breakfast

Research shows eating breakfast helps you control your weight. Some people skip breakfast because they think it will help them lose weight, but missing meals doesn’t help us lose weight and isn’t good for us as we can miss out on essential nutrients. It could also encourage us to snack more throughout the day because you feel hungry. Check out five healthy breakfasts.

2. Eat regular meals

Some people think missing meals will help them lose weight, but it’s been shown eating regularly during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar. Find out more about eating heathily.

3. Eat plenty of fruit and veg

Fruit and veg are low in calories and fat, and high in fibre – three essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals. Read up on getting your 5 A DAY.

4. Get more active

Studies show regular activity is key to losing weight and keeping it off. As well as providing numerous health benefits, exercise can help burn off the excess calories you can’t cut through diet alone. Find an activity you enjoy and are able to fit into your routine.

5. Drink plenty of water

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. You should aim to drink about six to eight glasses (1.2 litres) of fluid, preferably water, every day – or more if it’s warm or you’re exercising.

6. Eat high-fibre foods

Foods containing lots of fibre can help keep you to feel full, which is perfect for losing weight. Fibre is only found in food from plants, such asfruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.

7. Read food labels

Knowing how to read food labels can help you choose healthier options, and keep a check on the amount of calories, fat, salt and sugars you eat. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan. Find out more aboutreading food labels.

8. Use a smaller plate

Studies show people who use smaller plates tend to eat smaller portions and are still satisfied. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.

9. Don’t ban foods

Don’t ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There’s no reason you can’t enjoy the occasional treat as long as you stay withinyour daily calorie allowance.

10. Don’t stock junk food

To avoid temptation, avoid stocking junk food, such as chocolate, biscuits, crisps and sweet fizzy drinks, at home. Instead, stock up on healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.

11. Cut down on alcohol

Did you know a standard glass of wine can contain as many calories as a piece of chocolate, and a pint of lager has about the same calorie count as a packet of crisps? Over time, drinking too much can easily contribute to weight gain. Find out more about the calories in alcohol.

12. Plan your meals

Plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. Try to plan for four to seven days’ worth of meals and snacks. Make a shopping list, but don’t shop when you’re hungry as that can lead to high-calorie impulse buys!

Tips to Keep Your Kids Healthy

  • Make sure to eat a lot of fresh fruits and vegetables – at least 5 a day! Eat your vegetables at dinner time.*10
  • Try to listen to your body signals – eat when you’re hungry; stop eating when you’re full.*10
  • Sleep when you’re tired, exercise when you lack energy.*10
  • Breathe deeply when you’re stressed and get involved in fun activities if you’re bored.*10
  • Be a fat finder choose foods by reading labels and choosing the lower fat choice.*10
  • You can eat four apples for the number of calories in a fast food apple pie.*10

  • You can have five cups of unbuttered popcorn for the same calories as in one serving of potato chips. (15 chips)*10
  • Try not to mix eating with other activities, especially watching TV- Often you wind up eating more without even being conscious of it.*10
  • If you have to snack while watching TV, chew on lower-fat stuff like plain popcorn, pretzels, fruit salad or fresh veggies with a yogurt dip.*10
  • Don’t say never – especially to your favorite foods. Just enjoy them a little at a time.  The minute you deny yourself of something you want to eat, you end up spending more time and energy thinking about wanting it.*10
  • Don’t say never – especially to your favorite foods, otherwise when you finally give into temptation and do go for it, you often end up eating more than you would have if you had just enjoyed a little of it in the first place.*10
  • Moderation is always the best way to go when it comes to enjoying your favorite foods.*10
  • Have a great time moving your body.  Being active – whether in sports, dancing in your room, or taking a brisk walk – is the best way to feel good, look good, and give your body what it needs.  Exercise is also a great stress reducer.*10
  • Try to appreciate your body for all that it does for you…and discover your own unique beauty, inside and out!*10
  • To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended.*11
  • Let your child help decide what snack foods are kept in the house. Work together to come up with a healthy snack list and then post it on the refrigerator.*5
  • Limit the amount of “liquid calories” available, such as soda pop, fruit drinks and other sweetened beverages. Instead, encourage kids to drink water, milk and 100% fruit juice. *5
  • When making sandwiches, use whole grain breads, wraps and pita instead of bread made from refined flour.*5
  • Encourage your child to “make faces” with their food by arranging cut-up fruits and vegetables (e.g., shredded carrots for hair and raisins for eyes) on open-faced peanut butter sandwiches, burritos or mini-pizzas. *5
  • For strong bones and teeth, make sure your child gets three cups of milk or other dairy foods each day. After the age of two, switch to non-fat or 1% milk. Reduced-fat dairy products have just as many nutrients and fewer calories. *5
  • Include raw nuts, fresh guacamole or olives as a side snack in your child’s lunch box to provide healthy oils. *5
  • Make smoothies and freezer pops by blending fruits such as bananas, berries or “lite” canned fruits with ice and low-fat yogurt. Because you’re using whole fruit (not juice), you are providing a fiber boost for your child. *5
  • Challenge your child to ‘eat a rainbow’ of fruits and vegetables. When shopping with your child, make it a game to find produce that is red, green, blue/purple, orange, brown and white. *5
  • Be the sports parent who speaks up about the “treats” typically served after games and practice. Offer to put together a list of nutritious snack and beverage choices. *5
  • Give your child a fruit-filled breakfast to jump-start the brain after a night of rest. Fresh fruit provides water, fiber, vitamins and minerals, and complex sugars that provide sustained energy to support thinking and learning. *5
  • Can you look around your kitchen and easily find the ingredients for four or five healthy meals? Do a visual inventory, and then make a list of staple ingredients needed to stock a healthful kitchen. *5
  • Make better choices when eating out. Even fast-food restaurants now offer healthy alternatives such as salads. Teach your kids to say “no” to super-sized portions. *5
  • Eating on the run? Keep a stash of whole grain mini-bagel sandwiches with nut butter in the refrigerator. Have a bowl of easy-to-eat whole fruit on the counter to grab-and-go. This will minimize reliance on fast food fare.*5
  • If your child is resistant to trying new foods, introduce them a little at a time. Make healthy changes a normal part of family life by including new ingredients in meals and snacks during the week.*5
  • Start each day with a nutritious breakfast. Not only will your child perform better at school, breakfast plays a role in healthy weight regulation.*5
  • Vary your veggies. Go dark green and orange with your vegetables — eat spinach, broccoli, carrots, and sweet potatoes. *3
  • In addition to being fun for children, regular physical activity has many health benefits including increasing self-esteem. *3
  • Make half your grains whole. Choose whole-grain foods, such as whole-wheat bread, oatmeal, brown rice, and lowfat popcorn, more often. *3
  • Help children avoid too much sedentary time. Although quiet time for reading and homework is fine, limit the time your children watch television, play video games, or surf the web. *2
  • Eating fruits and vegetables is part of a healthy diet for both children and adults. Finding creative ways to encourage fruits and vegetables in your child’s diet can be fun for the entire family. *2
  • There are more fruits and vegetables available in fresh, frozen, canned, and dried forms than ever before. Taking the time to introduce a variety of fruits and vegetables to kids can help develop a lifetime of healthy habits. *2
  • Kids are turned off to trying new foods if the smell, flavor, or color is not appealing to them. It may be more appealing to a child if the fruits or vegetables are served raw. *2
  • Try feeding different textures of fruits and vegetables to your child. Some children prefer smooth food, where as others like lumpy, and some children like crisp foods, but others like soft. *2
  • Keep trying. For some foods, it may take multiple times before a child acquires a taste for it. *2
  • Challenge family members to reach their daily fruits and vegetables goal. Reward the winner with a prize of his or her choice. *2
  • Offer new fruits and vegetables in combination with old favorites to show your child a variety of smells, textures, and colors. *2
  • Various vegetables can be added to any whole grain pasta dish or pizza, and fruit is a great topping for low-fat or fat-free yogurt. *2
  • Ask that fruits and vegetables be offered at school functions, after school programs, and in vending machines. *2
  • Make fruits and vegetables fun. Try dressing up sandwiches with faces and smiles made from fruits and vegetables. *2
  • Set a good example. Snack on fruit and order low-sodium, low-fat salads, soups, or vegetable sides when at restaurants. *2
  • Go lean with protein. Eat lean or low fat meat, chicken, turkey, and fish. Also, change your tune with more dry beans and peas.*8
  • Get your calcium-rich foods. To build strong bones serve lowfat and fat-free milk and other milk products several times a day.*8
  • Focus on fruits. Eat them at meals, and at snack time, too. Choose fresh, frozen, canned, or dried, and go easy on the fruit juice.*8
  • It is important not present certain foods as “good” or “bad” but that certain foods should be eaten as “everyday foods,” while others are “sometimes” foods. *5
  • Ask your child to help you pick foods that come in their own natural wrapper – like bananas and oranges! *5
  • Play the Ingredient Game. Ask your child to listen for a particular ingredient, like “whole grain.” Then, talk about how certain ingredients help the body stay healthy and strong. *5
  • Make healthy choices at the market! Encourage your child to pick brightly colored fruits to make a fruit salad! *5
  • Involving your child in the selection of healthy options will allow them to be actively engaged while learning skills needed to be a healthy consumer. *5
  • Redirect children from a sugary snack by asking them to find a snack that will help make their bones grow strong, like low-fat yogurt, chocolate milk or string cheese. *5
  • Enjoy safe fun in the sun by protecting your eyes and skin! Whether playing outside, swimming in the pool, or skiing the slopes, put on sunscreen, wear a hat and those cool sunglasses with 100% UV protection! *5
  • Play “Follow the Leader” with your child. Perform a simple movement such as jumping up and down or turning around. Have your child imitate what you do. Then let your child be the leader and follow what he or she does. *5
  • The brain controls all you do so take good care of your brain! Protect your brain and don’t forget to wear that helmet! Boost your brainpower by eating lots of healthy foods and getting a good night’s sleep. *5
  • Skip the elevator and take the stairs! Small steps like this can make a BIG difference in helping your body stay strong and healthy. *5
  • Encourage children to try new healthy foods. Don’t be discouraged if they don’t immediately like them. Research shows that children have to taste a new food several times before deciding if they like it. *5
  • Fuel up on a healthy breakfast! Studies have found that children who eat breakfast everyday perform better in school, have improved attention and memory, and are healthier overall. *5
  • Grab fresh or dried fruit, a bagel, a hard-cooked egg, or low-fat yogurt to eat on the way to school or play.*6
  • Play harder on days when you eat more than usual.*6
  • Chicken, fish and other lean meats are filled with protein and can help keep your muscles strong! Other good sources of protein are beans and nuts.*9
  • Low-fat milk and other milk products that are crammed with calcium can help make your bones strong so you can skateboard or bike better. *9
  • Melons like mango and watermelon and other fruits filled with Vitamin A can help you see better which can help you spit watermelon seeds right on target! *9
  • Blueberries, strawberries and other colorful fruits can help you stay healthy and strong and are also good for turning your tongue all the colors of the rainbow! *9
  • Tomatoes and other healthy foods, together with exercise, can help keep you healthy and powerful so you can blow up balloons faster for a party! *9
  • Bananas and other fruits packed with potassium can help your muscles work their best so you can “monkey” around for hours. *9
  • Take the President’s Challenge as a family. Track your individual physical activities together and earn awards for active lifestyles at *8
  • Don’t sugarcoat it. Choose foods and beverages that do not have sugar and caloric sweeteners as one of the first ingredients. Added sugars contribute calories with few, if any, nutrients. *8
  • Set aside time each day as activity time—walk, jog, skate, cycle, or swim. Adults need at least 30 min. of physical activity most days of the week; children need 60 min. everyday or most days.*8
  • Set a good example. Be active and get your family to join you. Have fun together. Play with the kids or pets. Go for a walk, tumble in the leaves, or play catch.*8
  • Move it! Instead of sitting through TV commercials, get up and move. When you talk on the phone, lift weights or walk around. Remember to limit TV watching and computer time.*8
  • Change your oil. We all need oil. Get yours from fish, nuts, and liquid oils such as corn, soybean, canola and olive oil.*8
  • Give activity gifts. Give gifts that encourage physical activity – active games or sporting equipment.*8
  • Read the Nutrition Facts Label on foods in the grocery store so you can choose whole grain products. For example, look for whole wheat, whole oats, whole rye, brown rice, or oatmeal.*8
  • Eating a variety of foods is the best way to be sure that your child gets the nutrients needed for good health. Children are more likely to try an unfamiliar food when they have been involved in preparing it.*8
  • Take one step at a time. Children do not need to change overnight what they eat. They can start with one new, good thing, and add a new one every day.*8
  • Success breeds success. Encourage children to set goals they can accomplish. A child who usually chooses only corn and apple juice might set a goal of trying one new fruit this week.*8
  • Look at all the kinds of foods in the meat and beans group. Then find some different types of dry beans. These are good sources of protein.*8
  • Kids need calcium every day to build strong bones. Help your child choose a calcium-rich food to eat for a snack such as fat-free yogurt, lowfat cheese and cottage cheese, or 1% or fat-free milk.*8
  • Choose one fruit you’ve never tried but would like to try. When buying fruit drinks, find one that is 100% fruit juice. It’s a good idea to offer your child whole fruits more often than 100% fruit juice.*8
  • Look for some dark green or orange vegetables such as broccoli, spinach, romaine lettuce, carrots, sweet potatoes, and pumpkin. Most kids (and adults) don’t get enough of these.*8
  • Breakfast cereals are an easy way to add whole grains to your diet. Look for some cereals that have one of these words as the first ingredient: oatmeal, whole-grain corn or whole wheat. *8
  • Take one step at a time. You do not need to change overnight what you eat and how you exercise. Just start with one new, good thing, and add a new one every day.*6
  • Walk or bike to school or work for a week. It will encourage others to do the same.*6
  • Get your family moving! Take a walk with a family member. Even offer to walk a neighbor’s dog.*6
  • Participate in a charitable event that features a physical activity. There are many walks/runs/rides for great causes.*6
  • Encourage Physical Activity! Go bowling or hit your local skating rink or pool during the “open or public” session.*6
  • Get Moving! Play a physical game such as “Twister,” or the limbo.*6
  • Family meals are important. Make it simple, make it quick! Spend less time in the kitchen and more time at the family table.*8
  • Limit the use of sweet snacks and sweet breakfast foods. Use cereals that are not sugar-coated.*8
  • Serve more pasta, rice, breads, and cereals without fats and sugars added in preparation or added at the table.*8
  • Introduce whole grains to your family. Substitute whole-wheat flour for part of the white flour in recipes.*8
  • Aim for at least 60 minutes of physical activity for children daily: be spontaneously active, play tag, jump rope, ride a bicycle or tricycle, or walk, skip, or run.*8
  • Serve sandwiches with one slice of whole wheat bread and once slice of white bread.*8
  • To introduce children to new foods, read stories about food, have simple cooking experiences, talk about where food comes from, and how it grows.
  • Serve fresh fruits higher in fiber, such as those with edible skins — like apples, pears, nectarines, peaches — and those with edible seeds, such as berries and bananas.*8
  • Buy fruit and vegetables in season for better prices and taste.*8
  • Serve vegetables higher in fiber such as cooked dry beans, broccoli, tomatoes, leafy greens, potatoes with skin, and carrots.*8
  • Pack the refrigerator, freezer and cupboard with pre-cut, frozen and canned vegetables so that it is easier for you to prepare meals and snacks that include vegetables. *2
  • Seeing Is Believing. Model healthy eating habits to kids by eating fruits and vegetables often. Kids tend to follow the actions of older family members.*2
  • Serve fruits and vegetables at every meal. Add grated or cut vegetables into entrees, side dishes, and soups. Top off cereal with fruits or add frozen fruits to smoothies. *2
  • Get up and move! It’s fun and it’s good for you! Here are some ideas to get you started: Put on music and dance around your living room. Go for a walk or play follow the leader. *1
  • Invite your child to plan the menu for one family meal. Encourage your child to go shopping with you to buy the foods. Then, let your child help prepare and serve the meal.*5
  • Serve vegetables in a variety of ways. Some kids like them fresh and crunchy, while others prefer them lightly steamed. Mixed dishes such as vegetable soup, spinach lasagna and burritos are more appealing to some children. *6
  • Keep a bowl of fresh fruits on the counter. Refrigerate cut up fruits and vegetables in small bags for easy snacks on the run. *1
  • Add strawberries, blueberries, or bananas to waffles, cereal or oatmeal. Canned, dried, and frozen fruits are also good options. Look for fruit without added sugar or syrups. *1
  • Beans are loaded with fiber and other nutrients. Toss beans into foods such as salads, soups, wraps, and other mixed dishes. Kids also enjoy dipping vegetables and baked tortilla chips in hummus or other bean dips. *5
  • Ask your child to move like different animals: “Jump like a kangaroo”, “Slither like a snake”, or their favorite sports stars, “move like a basketball player”, or “balance like your favorite gymnast”. *5
  • When packing a beverage in your child’s lunch box use 100% fruit juice with fiber (4-6 ounces) or water. *5
  • Help your child make a healthy foods alphabet book. Encourage your child to think of healthy foods that begin with different letters. Feature one letter and food on each page. For example: A is for apple. B is for broccoli. C is for carrots. When your alphabet book is finished, have fun reading it together. *5
  • Do a taste test or a crunch test. Dip a vegetable into three different flavors of low-fat dressing or try a crunch test with three different kinds of vegetables to see which vegetable crunches the loudest. *5
  • Visit a supermarket or farm to help your child learn where foods come from. Encourage your child to pick one food and discuss how it is packaged and the different ways the food could be prepared and served. *5
  • Kids are often hungry after school, before bed or following sports practice. Be sure to set out nutritious “grab foods” like cut-up veggies and fruit, baked tortilla chips with bean dip, or string cheese and whole-grain crackers. *7

Source :

  2. WGBH Education Foundation
  5. Sesame Street Healthy Habits for Life
  6. U.S. Department of Agriculture