14 Workouts to Try in 2014

by MyFitnessPal
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14 Workouts to Try in 2014

If running isn’t quite your speed, and your drive to push yourself during workouts has waned lately, you may benefit from switching things up this year. Change is not only good for the mind, it’s great for your muscles and metabolism too–so we set out to uncover some challenging, new ways to get moving in 2014.

Here are 14 fresh workouts to try–that you may end up loving all year long:

  1. Tabata Training. Okay, it’s not new, but it’s the 4-minute workout that a lot of fitness buffs are still loving this year. The basic principle is this: go all-out for 20 seconds and rest for 10. Repeat 8 times and for a 4-minute round. Do 4 or 5 rounds and you’ll be spent! Changing up the moves keeps things fresh and your muscles sore afterwards. Read up on it and then check out some of examples of Tabata workouts on Pinterest.

  1. FitSteps. People in the UK have been stepping out with FitSteps, a new dance exercise based on moves from popular dances like the Cha Cha, Tango, Jive and Quickstep. Fat burning, ab-tightening, and arm sculpting are just quicksteps away.

  1. Werq. This dance workout borrows its name from dance slang and is a little less traditional than FitSteps. Apparently if someone says,  ‘werq it’, you’re dancing very well! These fun classes will have you shaking it and sweating to pop, rock and hip-hop.

  1. CrossFit. If ‘werqing it’ isn’t your thing, maybe box jumps, sprints, squats and cleans sound like fun? If so, give CrossFit a try. This workout involves performing high-intensity, functional movements in a group gym, or a box as CrossFit fans call it, and are scalable to accommodate any fitness level.

  1. Animal flow. This workout is a mix of the Brazilian martial art Capoeira with a dash of gymnastics, yoga and dance thrown in. Be prepared to crawl, jump from side to side, and balance on your hands, among other things, all the while keeping things moving and flowing. The focus is on strength and flexibility.

  1. Indo Board Yoga. Bikram is out, Indo Boards are in. Hop on this 6-foot-long wooden board and rock on. Staying balanced on the board engages way more muscles during each pose which means you can get a much harder workout from this form of yoga.

  1. Battle ropes. These aren’t the ropes you used to climb in gym class. Battle ropes are thick ropes of varying lengths that you can wrap around floor-bound anchors and use as bodyweight resistance tools. Research suggests that battle ropes may burn more calories than running or spinning, so tie one on and give these Top 20 Battle Rope Exercises a try.

  1. Bells. Not the kind you ring, Kettlebells, SandBells, or if you’re really tough, SteelBells, are super hot this year. These versatile weights can give you quite a combined cardio-strength workout in a short amount of time. Check out a kettlebell class near you to learn the proper form, or ask if a trainer at your gym can show you a few SandBell or SteelBell moves.

  1. Tower running. People typically go out of their way to avoid walking up a lot of stairs, but others are finding new ways to run them! Tower running, also known as vertical racing, is a fast growing sport involving running up the stairwells of some of the world’s tallest buildings. Find a monster set of stairs near you and give it a go–just watch out for the occasional employee making personal phone calls.

  1. Cardio Barre. The barre method is a body sculpting exercise that originally focused on a ballet bar. Cardio Barre takes it up a notch, and a few steps away from the barre by incorporating cardio for a more intense, full-body workout.

  1. Boutique biking. Not a fan of spinning? Boutique biking salons like SoulCycle and FlyWheel are popping up all over the country. These classes combine high-intensity cycling with inspirational coaching, choreographed playlists, and some of the wildest moves you’d never think to do on a stationary bike.  It’s been a celeb favorite for some time now, which probably explains the high price tag!

  1. Aqua cycling. If SoulCycle makes you feel like you’re going to fly off your stationary bike, slow things down with aqua cycling this year. It sounds relaxing but don’t be fooled… The burn of pushing those pedals while submerged in water will torch calories and strengthen muscles. It’s been a ‘thing’ in Europe for awhile, and has quickly earned a reputation  for being a great full-body, strength and cardio workout that keeps you cool.

  1. Playground workouts. This fun workout can be a nice change of pace, but it isn’t kid’s play. Running, climbing, and sliding non-stop around a playground can make for a rigorous cardio and strength routine. Just get your workouts in early before the kiddos arrive!

  1. HIIT. Last but certainly not least,  HIIT, or high-intensity interval training, is a type of training entails short blasts of high-intensity effort followed by a brief recovery period. It’s not much different than Tabata training in terms of maximizing time and efficiency, but intervals can be longer with more rest time in between.

Remember, at it’s core, exercising should be about doing what you enjoy. It’s hard enough to find time and motivation to be active daily–there’s no need to dread it all day long, too. If you like your routine, stick to it–but if changing it up sounds fun, give one, or a few of these a try.

What other workouts will you be trying this year? Let us know on Facebook!

About the Author


MyFitnessPal provides powerful tools that make it easier for anyone to live a healthier life by tracking their meals and physical activity. Make healthy choices and visit the MyFitnessPal blog and download MyFitnessPal (if you haven’t already).


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