Fitness

Why smart home gyms are the future of fitness

Published

2 years ago

June 13, 2024

Why smart home gyms are the future of fitness

Embracing Hybrid Workouts

TAMPA (BLOOM) – In the evolving landscape of home fitness, hybrid workouts that are time-optimized have become the norm. These routines often include high-intensity interval training (HIIT) and circuit training, combining strength and cardio exercises to maximize efficiency. Sienna Vannoy, Fitness Coach at Speediance, explains, “The Speediance SmartHome Gym aligns perfectly with these trends, offering comprehensive features that cater to various fitness goals without requiring hours at the gym.”

Benefits of Working Out at Home

The advantages of home workouts are numerous. According to Vannoy, they include:

Privacy
Convenience
Cost savings (no membership fees)
No commute
No waiting for equipment
Better hygiene

Staying Motivated and Consistent

Motivation Tips

To stay motivated and consistent, Vannoy suggests:

Identify Your Deep “Why”: Understand and remember why you started.
Have a Progressive Plan: Create a step-by-step plan to avoid feeling lost.
Track Your Progress: Use photos to visualize and motivate yourself.
Schedule Your Gym Time: Treat it as an essential appointment.

The Speediance SmartHome Gym Advantage

Unique Features

What sets the Speediance SmartHome Gym apart from other at-home systems are its distinct modes: Chain Mode, Eccentric Mode, Standard Mode, and Constant Mode. These modes allow users to customize their workouts and achieve progressive overload effortlessly. “It literally sets you up for success,” says Vannoy.

AI Integration

The integrated AI in the Speediance Gym Monster enhances workouts by learning the user’s performance and adjusting weights and repetitions accordingly. This ensures each session is as efficient and effective as possible.

Options

The Speediance Smart Home Gym comes in six different versions, each equipped with a variety of accessories and your choice of a 21.5-inch or 32-inch screen. While these machines are top-of-the-line and not cheap, you can expect to spend around $2,000 on average. Investing in a Speediance Smart Home Gym ensures you get a high-quality, versatile, and convenient fitness solution that revolutionizes your at-home workouts.

Speediance Smart Home Gym vs. Leading Home Gym Systems

When choosing a home gym system, it’s essential to consider the features, versatility, and overall value each product offers. Here’s a comparative analysis of the Speediance Smart Home Gym against other leading home gym systems, highlighting its unique features and advantages.

Speediance Smart Home Gym

Key Features:

Adjustable Resistance: Offers up to 220 lbs of personalized resistance.
Versatility: Transforms into a rower, Ski Trainer, squat rack, and cable station.
AI Integration: Uses AI to adjust weights and set repetitions based on user performance.
Compact Design: Takes less than 10 sq ft when in use; only 3 sq ft when folded.
Screen Options: Available with either a 21.5-inch or 32-inch screen.
Custom Workouts: Features Freelift and partner modes for personalized exercise routines.
Health Tracking: Integrates with smartwatches for comprehensive health and fitness data.
User Experience: Easy setup and minimal maintenance.

Peloton

Key Features:

Live and On-Demand Classes: Offers a wide range of live and on-demand cycling and treadmill classes.
Community: Strong community aspect with leaderboards and social features.
Subscription-Based: Requires a monthly subscription for access to classes and content.
Equipment: Primarily focuses on cycling (Peloton Bike) and running (Peloton Tread).

Advantages:

Excellent for cardio-focused workouts.
Strong sense of community and competition.

Disadvantages:

Limited to specific types of workouts (cycling and running).
Requires ongoing subscription fees.

Tonal

Key Features:

Digital Weight System: Uses electromagnetic resistance up to 200 lbs.
Smart AI Coaching: Provides real-time feedback and adjustments.
Compact Design: Wall-mounted system saves space.
Classes: Offers a variety of strength training and fitness classes.

Advantages:

Highly advanced digital weight system.
Interactive and guided workouts with smart adjustments.

Disadvantages:

High upfront cost.
Limited to strength training and specific workout types.

Mirror

Key Features:

Interactive Display: Full-length mirror that doubles as an interactive fitness screen.
Live and On-Demand Classes: Wide variety of workout classes, including yoga, strength, cardio, and boxing.
Compact Design: Minimal space required as it mounts on the wall.
Subscription-Based: Requires a monthly subscription for access to classes.

Advantages:

Blends seamlessly into home decor.
Wide variety of workout classes.

Disadvantages:

High upfront cost plus subscription fees.
Primarily class-based with less focus on equipment versatility.

Unique Features and Advantages of Speediance Smart Home Gym

Versatility and Comprehensive Workouts: Speediance stands out for its ability to transform into multiple types of equipment, including a rower, Ski Trainer, squat rack, and cable station. This versatility allows users to perform a wide range of exercises without needing additional equipment, making it suitable for full-body workouts.

AI Integration: The integrated AI in the Speediance Smart Home Gym is a significant advantage. It dynamically adjusts weights and repetitions based on the user’s performance, ensuring efficient and effective workouts. This feature is particularly beneficial for users looking to optimize their training and achieve progressive overload.

Space Efficiency: Despite its comprehensive functionality, Speediance is designed to fit into limited spaces. It requires less than 10 sq ft when in use and only around 3 sq ft when folded, making it ideal for home use without taking up too much space.

Screen Options and Health Tracking: With options for a 21.5-inch or 32-inch screen, Speediance provides clear and engaging workout displays. Additionally, its integration with smartwatches allows users to track their health and fitness data seamlessly, promoting a holistic approach to wellness.

Customization and User Experience: The Freelift and partner modes enable users to customize their workouts according to their preferences and fitness goals. The easy setup and minimal maintenance required further enhance the user experience, making it a convenient choice for home fitness.

User Feedback and Practical Use

Success Stories

Although specific names can’t be shared, Vannoy mentions users over 60 who have used the Speediance Gym Monster to prepare for and win bodybuilding competitions. Additionally, busy moms appreciate the flexibility it provides, allowing them to stay fit while being at home with their kids.

Space Requirements and Versatility

The Speediance SmartHome Gym is space-efficient, requiring less than 10 sq ft when in use and around 3 sq ft when folded. It offers a wide range of workouts, from sport-specific to HIIT and strength training, catering to various fitness levels and goals.

Setup and Maintenance

Setup is straightforward, with the machine arriving nearly fully assembled. Users need to connect it to a power outlet, WiFi, and it’s ready to go. Daily maintenance involves regular cleaning and ensuring the Bluetooth ring is charged.

Health and Wellness Insights

Injury Prevention

To prevent injuries, Speediance offers strength assessment tests, guided warm-ups, and cool-downs. The Spotter Mode feature detects if a user is struggling and automatically adjusts the weight to prevent injury.

Customization

Users can create personalized training plans using the Custom Template feature, selecting movements, sets, and weights from an extensive library.

Holistic Approach

Speediance supports overall well-being by integrating with smartwatches for comprehensive health tracking and fostering a sense of community through online connections.

The Future of Fitness

Innovation and Adaptation

AI and smart technology are revolutionizing fitness by providing tailored workout plans and real-time feedback. Vannoy expects Speediance to continue evolving, helping individuals achieve their fitness goals more efficiently.

Personal Insights from Sienna Vannoy

Fitness Journey

Vannoy’s journey from a collegiate softball player to a wellness bodybuilder and personal trainer reflects her dedication to fitness. She joined Speediance to help others achieve their fitness goals and embrace a healthier lifestyle.

Advice for Beginners

For those starting with an at-home gym like Speediance, Vannoy emphasizes the importance of consistency, patience, proper form, and staying hydrated.

My Experience with the Speediance Family Plus Home Gym

As a fitness enthusiast, I have always valued the convenience and efficiency of at-home workouts, but finding the right equipment has been a game-changer. The Speediance Family Plus Home Gym has made my fitness routine more accessible and comprehensive, truly revolutionizing how I approach my workouts.

The Speediance Family Plus is designed to fit into limited space while offering unlimited possibilities for full-body training. With its adjustable resistance feature, it can adapt to match your strength and ability level, providing up to 220 lbs of personalized challenge. This flexibility allows me to tailor my workouts precisely to my fitness goals.

One of the standout features of the Speediance Family Plus is its versatility. It can transform into various equipment, including a rower, Ski Trainer, squat rack, and cable station. This multifunctionality means I can perform a wide range of exercises without needing multiple pieces of equipment. The Freelift and partner modes offer additional customization options, allowing me to switch up my routine and even enjoy partner workouts.

Despite its comprehensive capabilities, I still supplement my at-home workouts with sessions at a traditional gym. Primarily, this is for leg day, where I utilize heavier weights and specialized machines not available at home. Additionally, my training in kickboxing and Brazilian Jiu-Jitsu (BJJ) requires access to specific facilities and equipment, which I find at my gym.

The convenience of having the Speediance Family Plus at home cannot be overstated. It eliminates the need for daily commutes to the gym, saving me time and allowing for more flexible workout schedules. The seamless integration of various workout modalities within one compact system ensures that I can maintain a well-rounded fitness routine from the comfort of my home.

Even my girlfriend, who typically gets most of her exercise through her physically demanding job and rarely lifts weights, has found the Speediance Family Plus Home Gym incredibly convenient. The ease of use and the flexibility of the equipment have encouraged her to start incorporating more structured workouts into her routine. She’s particularly taken to using the gym for core and leg exercises, which she can easily fit into her busy schedule without needing to leave home.

The adjustable resistance and variety of equipment modes, such as the squat rack and cable station, provide her with everything she needs to target specific muscle groups effectively. The convenience of having a comprehensive workout system at home has not only made it easier for her to stay active but has also inspired her to explore new fitness goals. This shared use of the Speediance Family Plus has brought an additional layer of motivation and enjoyment to our fitness journey together.

In summary, the Speediance Family Plus Home Gym has become an essential part of my fitness journey. It offers the perfect balance of convenience, versatility, and challenge, making it an invaluable addition to my workout regimen. Whether you’re training solo or with a partner, this home gym provides the tools you need to achieve your fitness goals effectively.

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Fitness

Alexandra Daddario, 40, relies on this underrated crunch upgrade for strong abs – here’s how to do it properly

Published

9 hours ago

June 24, 2026

Press Room

Alexandra Daddario, 40, relies on this underrated crunch upgrade for strong abs – here’s how to do it properly

From enduring some serious physical prep for Baywatch to working consistently with elite trainer Patrick Murphy, Alexanda Daddario’s dedication to fitness is well-documented. She often shares insights on social media, and in a recent Instagram post, the White Lotus star gave an insight into how she trains her core with one powerhouse movement: the reverse crunch into shoulder stand.

Why is it so good? Most traditional ab exercises require repetitive spinal flexion – the process of pulling your chest down toward your knees, like in a standard crunch. This isolates only the upper section of your abs, and for women who spend hours sitting at a desk, it can reinforce a slouched, rounded posture.

Instagram @alexandradaddario

Daddario’s movement flips the mechanics entirely since you actively curl your pelvis up toward your chest. In doing so, you target not only your upper abs, but the lower portion and your obliques (the sides) simultaneously, all while keeping your chest open and your neck unstrained. This translates into a much stronger core, better posture and crucial lower back protection. Research also shows that a controlled posterior tilt – the lower-body curl that initiates Daddario’s move – recruits a significantly higher percentage of deep core muscle fibres than traditional crunches.

@alexandradaddario//Instagram

Daddario then drives her hips directly up into a vertical shoulder stand. This completely removes momentum from the equation (meaning you can’t “cheat”) and forces your abs – particularly your obliques – to balance your body and prevent you from tipping sideways.

She then takes it one step further into a Pilates plow position with her legs overhead, before reversing the movement and, again, using her abs to control the lowering of her entire lower body as she slowly unrolls her spine down onto the mat. The plow portion is optional (and super advanced); the slow, controlled, lowering phase, which happens whether you move into plow or not, is where the magic happens, challenging your core through both lifting and resisting gravity. Inspired? Here’s exactly how to do the move with good form, and how many reps and sets to aim for.

How to do a reverse crunch into shoulder stand

Lie on your back (either on a mat, or on a reformer Pilates machine, like Daddario, with your arms anchored tightly to the floor.
Engage your core to curl your knees toward your chest, then fluidly press your feet straight up toward the ceiling, lifting your hips and lower back off the floor.
Slowly lower down, one vertebra at a time. Aim for 3 sets of 6-8 controlled reps.

Optional progression:

As you reach shoulder stand with your legs extended to the ceiling, slowly start to lower your toes toward the floor over your head. Your weight should rest entirely on your shoulders and upper back – not your neck.
Keeping your legs straight, use your core to extend them straight back up to the ceiling, then control the descent by rolling your spine down one vertebra at a time, with your legs remaining straight.

magazine cover featuring health and fitness theme

One of our most frequently asked questions here at Women’s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo exactly how to do it. In this 4-week plan – created exclusively for Women’s Health COLLECTIVE members – you’ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.

GET THE PLAN

As Women’s Health UK’s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism.

After earning a first-class degree in journalism and NCTJ accreditation, she secured her first role at Look Magazine, where she launched the magazine’s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!

Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner’s World and Red. Today, she oversees all fitness content across Women’s Health online and in print, spearheading leading cross-platform franchises, such as ‘Fit At Any Age’, which showcases the women proving that age is no barrier to exercise.

She has also represented the brand on BBC Radio London, plus various podcasts and Substacks – all with the aim to encourage more women to exercise and show them how. Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram.

Fitness

Built Strong: Fitness forges unbreakable father-son bond

Published

19 hours ago

June 23, 2026

Press Room

Lee Anna Maharaj

Fathers often share special bonds with their children. For 80-year-old Chanka Ramrattan, that bond is a shared love for fitness and exercise with his 46-year-old son Nari.

The Rousillac resident recalled that he began exercising at the age of 14, lifting weights and taking long walks, a passion that remains with him today. During his time working as a clerk at Texaco, he said he would walk from Forest Reserve to his Rousillac home, a distance of approximately 12 kilometres.

“I have done every marathon in Trinidad; you name a marathon, I could tell you. Miami Marathon, Tobago Sea-to-Sea, which is the most difficult marathon that I’ve ever done. I even have a trophy where I got the fastest speed walking man, and I have all my medals,” he recounted.

Chanka’s last marathon was a virtual one in 2021. Since then, his doctor has advised him to slow down because of his age. Now, he spends his time at the Health and Fitness Gym in Debe and South Oropouche about three times a week, walking marathons of his own on the treadmill.

“I do cardio walking for one hour, and I do weight training for one hour. Then, I go in the sea and I swim and dive for one hour,” he noted.

Chanka firmly believes regular exercise has contributed to his longevity and said he plans to keep going.

“Exercise is very important, and I like exercise. You go to Miami, and you’ll see 90-year-olds and 100-year-olds in the gym, walking, and even going to marathons. That’s because if you don’t exercise, you feel lethargic, you feel down. And you also have to read a lot. So, you exercise the brain, and you exercise the body,” Chanka advised.

His son Nari believes that perseverance was one of the most important lessons his father passed on to his children, along with a love of fitness and exercise.

“When you are looking at your dad, and your mom, and you are seeing them exercising and you are seeing them fit, why would you not want to do the same thing? So, it was instilled in all of us, myself and my two siblings. That exercising became a routine. My bigger sister, she would run, and my smaller sister would do cardio,” Nari explained.

The engineer and businessman recalled starting to exercise and lift weights with his father and uncle from a young age, crediting the experience with shaping the discipline and fitness mindset he still follows today.

However, in 2016, he faced a big obstacle after he hit his head during a diving accident, damaging his C6 and C7 vertebrae and spinal cord.

“I was 37 at the time when I got into the accident. I lost all feeling in my body. The person that you see in front of you now is not the person I was three years ago. I actually couldn’t move at all; I could only move my toe. It took a lot of hard work and will, to come out of that situation. Eventually, I started to transfer from my wheelchair to a bed, to a car. I even built a machine for me to stand up with a harness, and it pulls me up in the air so I can stand up straight. So, I used that for two years to get my body back to where it is,” Nari explained.

Nari, who is currently a quadriplegic, said he was only able to make progress through persistence and support from his loved ones. Chanka admitted that period was one of the most difficult experiences of his life as a parent.

“I wouldn’t like to explain that, that is a different thing altogether. He was in Mount Hope for six months, we had to go every day. It was a real trying thing, but you know, he is on the way to recovery. His mother wants to see everything good for him. For me, she will treat me second class and she will treat them first class, and she is right. Because the ones that are able to walk, you give them less attention because they are tending to themselves. You have to give more attention to the one that needs attention,” he acknowledged.

But their bond through exercising didn’t change. During COVID-19, Nari said his father returned to weightlifting under his son’s guidance.

“When my dad was trapped in the house and he couldn’t go anywhere, he was very miserable. So, we had a schedule where he and I would use the weights that I have at home, and I would tell him what to do. He actually got a six-pack during COVID. So, we stayed home and exercised with my wife and all too. After, I realised now I could start back to go to gym,” Nari reflected.

Chanka said his son’s determination continues to inspire him.

“When you see somebody who is a bit incapacitated and they’re exercising, they give you inspiration. Like if that man could do that, I could do that too. I wish Nari all the best. He is adhering to all his exercises, and he has a will that you won’t get in your next life. It’s probably my genes passed on to him,” Chanka shared.

Nari said none of that would have been possible without his father’s influence.

“Dad, I just want to tell you, thank you very much for being in our lives. You give us the encouragement to go day to day, and just keep being who you are, because you have a strong will, strong mind, and that is what keeps us going every day,” he said.

Fitness

Angela Rippon, 81, reveals the one exercise she never skips for strong legs: ‘I do it every morning without fail’

Published

1 day ago

June 23, 2026

Press Room

Angela Rippon, 81, reveals the one exercise she never skips for strong legs: ‘I do it every morning without fail’

At 81, Angela Rippon is one of the UK’s most energetic and active broadcasters. A long-time advocate for movement, the former ballet dancer has often credited simple, consistent habits with helping her stay strong, mobile and independent as she gets older. And among her daily rituals is one surprisingly simple exercise she swears by: pliés.

‘I’ll do 20 pliés in the morning, because that’s really good for your balance, your knees, your posture, your core strength, for everything,’ she told Good Housekeeping. ‘Ballet is a wonderful thing for keeping your legs in good shape. It builds the right muscles in your calves and thigh. I go to class whenever I can. I’m a great advocate for dance being the best form of exercise for your mind and your body.’

@theangelarippon//Instagram

Pliés are an easy move that require no equipment and Rippon’s 20 reps take less than a minute to do, yet experts agree that they can offer a host of benefits, from improving balance and posture to building lower-body strength and supporting healthy joints. As Women’s Health Fashion Editor and dance instructor Isabelle Knevett says, ‘Plies strengthen the legs, glutes and inner thighs simultaneously. They also require core activation in order to maintain an upright posture, which helps train your balance and stability.’

Research backs Rippon’s morning habit, too. A 2024 study found that a 10-week classical ballet programme improved lower-body strength and physical function in women over 50, suggesting ballet-inspired movements may help support mobility and independence as we age.

And Angela has one more non-negotiable within her morning routine: stretching. ‘I do it every day without fail. Even if I’m on a really tight schedule and in a very small hotel room. Think about a cat. A cat might sleep for five hours, but when they get up, they stretch absolutely everything. I feel that after I’ve been sleeping, that’s what I need to do to get everything moving again.’

As for its benefits for longevity, a recent study published in the Scandinavian Journal of Medicine & Science in Sports found that greater flexibility was associated with a lower risk of early death, while other research found that a 10-minute at-home stretching routine can counteract significant decreases in strength, flexibility and jumping performance caused by low physical activity levels. Consider us influenced.