Fitness

What actually is fitness? Everything you need to know explained

Published

2 years ago

October 9, 2024

What actually is fitness? Everything you need to know explained

For many, fitness is a way of life, a pursuit of physical and mental well-being – and there are an incredible number of different types of fitness. For example, fitness can be intense and sweaty, like for football star Endrick or white-water kayaking legend Nouria Newman, but fitness training can also be relaxing, like a yoga session. So, what type of fitness suits you? Read on to find out more about fitness and its many disciplines…

Find out more about the world’s fastest growing competition, HYROX, in the video below:

25 min

HYROX World Championships highlights – Nice

Discover what makes HYROX – the indoor fitness competition – a test of strength, endurance and determination.

Fitness is a way of life, a philosophy to improve yourself. The term fitness encompasses not only strength exercises and sports, but an entire ecosystem designed to make you feel better. This includes nutrition and a healthy lifestyle, as well as training. But before we jump into our new trainers and slip on our neon-coloured leggings, it’s time to take a closer look at the term fitness.

What exactly is fitness? Basically, it’s a variety of fitness activities consisting of strength training, stretching and cardio. But fitness also encompasses many more practices and habits. Let’s take a look at them together.

You don’t need a big gym or expensive kit for your fitness journey

Fitness explained: key terms and concepts

To avoid getting completely lost in the fitness world, a little glossary can be quite helpful. Here are some frequently used fitness terms you’ll here regularly:

Reps (repetitions): This refers to the repetition of an exercise in a set. So, 10 reps of squats is simply 10 squats.
Sets: These are a series of reps performed without rest. Two sets of 10 squats can therefore also be described 10 squats performed two times.
Squat: The art of sitting on an invisible chair. Your thighs burn, your glutes turn to steel and you wonder why you didn’t stay on the sofa. But at least your legs and bum will thank you.
Plank: Place your elbows and toes on the mat with your back parallel to the floor. Stiffen up like the proverbial plank of wood. This exercise trains the abdominal muscles in particular.
Burpee: Push-ups, jumps and sit-ups at the same time? It has a name: burpees. This exercise contains all the movements you can’t stand – real torture!
Cardio: These are training sessions that increase your heart rate. This type of exercise is very healthy, prevents cardiovascular disease and keeps you in shape.

Participants kick off at Hyrox Singapore in Expo Hall 5, Singapore Expo on August 31, 2024. — HYROX combines 1km runs…
Advertisement

© Jon Ho/Red Bull Content Pool

Participants doing Wall Ball station at Hyrox Singapore at National Stadium, Singapore Expo on 28 June, 2024. — …with 8 different exercise stations like Wall Balls

© Jon Ho/Red Bull Content Pool
Advertisement

The different types of fitness

HYROX: The hottest new fitness discipline combines eight 1km runs interspersed with eight different exercise stations that test strength and cardio in equal measure. The beauty of HYROX is that none of the exercises are technically complex and you compete against the clock, meaning it’s very beginner friendly and becoming massively popular around the world. Find an event near you right here.
CrossFit: This is a discipline that combines strength training, cardio, gymnastics and weightlifting. It’s intense and can be painful, but is also extremely addictive.
Yoga: Of course, yoga is also part of fitness. The postures and breathing exercises in yoga improve flexibility, build strength and relax the body.
Pilates: Pilates is also about physical well-being. It focuses on strengthening the deep muscles, body alignment and breathing.
Bodypump: This is a group course in which strength exercises are performed to the rhythm of music. It’s a fun, inclusive way to keep fit.
Bodycombat: Bodycombat is inspired by martial arts. You punch, kick and throw hooks – without opponents, of course. An ideal discipline for letting off steam without running the risk of injuring anyone.
Aquagym and aquabike: Water sports are suitable for anyone who wants to build muscle without breaking a sweat. But beware: it may not look like it, but these exercises are very intense. You’ll definitely feel your legs.

What are the health benefits of fitness?

Let’s take a look at what fitness can do for your health, because apart from the six-pack, fitness also has many health benefits:

Basically, fitness offers the same benefits as sport in general. Exercise is healthy, prevents chronic diseases and helps treat many long-term conditions such as diabetes and obesity. In short: exercise is good for you.

Mental benefits and well-being

Fitness isn’t only good for your muscles, but also has a significant positive impact on your mental health. It helps with stress reduction, better moods and more self-confidence. In short, fitness and sport in general make you feel mentally stronger.

Laura Horvath trains during her visit to the Athlete Performance Center APC in Salzburg, Austria on June 12, 2024. — Fitness has a multitude of physical and mental benefits for everyone

© Leo Rosas/Red Bull Content Pool

What do you need to get started with fitness?

When you feel ready to get started with fitness training, you’ll need to familiarise yourself with the equipment:

The stars of all gyms! Treadmills, cross trainers, rowing machines and exercise bikes are perfect for building endurance and burning calories. Cardio training is a vitally important part of fitness, which is why cardio machines are so popular.

Strength training equipment

Strength training equipment helps to target specific muscle groups. Think weights and those resistance machines that can look a bit off putting to gym newbies. They’re suitable for both beginners and advanced users, and great for targetting specific areas you want to work on.

Laura Horvath seen during training in Budapest, Hungary on April 10, 2024. — Strength training is a popular aspect of the fitness spectrum
Advertisement

© Balazs Palfi/Red Bull Content Pool

First Fit for Wiiings event in Miami, FL on August 17th, 2024. — Group classes are a great option if training alone isn’t your thing

© Daniel Zuliani/Red Bull Content Pool
Advertisement

Accessories such as dumbbells, kettle bells and exercise balls can be used to add some variety to your workout. These are tools that add variety to your training and isolate different muscle groups. Rubber resistance bands are also used very frequently. They’re very versatile, can be used almost anywhere and can help to train different parts of the body.

Different types of fitness

Whether in the gym, outdoors or at home, fitness can be done anywhere. All it takes is a little motivation. A well-equipped gym naturally offers everything you need to train your whole body and you can always ask professionals for help, but if you’re more of a fan of fresh air and open spaces, there’s nothing stopping you from training outside. Maybe you like running, or there’s the option of taking part in a boot camp or a HIIT session in the park. What about staying at home? No problem at all. With a bit of equipment and a training app, you can easily perfoom great workouts from home. Any excuse? None whatsoever – there are so many different ways to do cardio and get fit, you’re guaranteed to find something for you.

Terry Adams works out at his home gym in Hammond, LA, USA on March 5, 2024. — Working out at home is a great option for those with limited time
Advertisement

© Robert Snow/Red Bull Content Pool

Why should you integrate fitness into your everyday life?

Fitness isn’t just a trend. It’s a philosophy of life that anyone can use to do something good for their body. It’s a long-term investment in body and mind. Whether the focus is on performance, well-being or simply having fun, there’s guaranteed to be a type of fitness that suits you perfectly – and a guaranteed pay-off.

Watch as Japanese mountain runner Ruy Ueda embarks on a challenge to run himself into the record books by setting the new fastest-known time for running all of Mount Fuji’s main trails in one stroke.

23 min

Mount Fuji in One Stroke

Ruy Ueda aims to set the new fastest-known time for running all of Mount Fuji’s main trails in one stroke.

Part of this story

Mount Fuji in One Stroke

Ruy Ueda aims to set the new fastest-known time for running all of Mount Fuji’s main trails in one stroke.

Fitness

Put the fun back in your fitness routine with this 10-minute follow-along workout from The Curvy Girl Trainer Lacee Green

Published

11 hours ago

April 22, 2026

Press Room

Put the fun back in your fitness routine with this 10-minute follow-along workout from The Curvy Girl Trainer Lacee Green

Ever feel like beginner-friendly workouts are anything but?

That’s how BODi Super Trainer Lacee Green felt, so she devised a three-week, entry-level program designed for genuine newcomers to exercise—or those just getting back into it.

“My beginner-only plan is for every body and everybody,” Green tells Fit&Well.

Green’s program combines low-impact cardio, strength, core and mobility workouts for a total of five sessions a week and 30 minutes a day.

One of the routines she loves—that she says will provide a flavor of the plan—is a total-body cardio workout inspired by seven different sports.

“There is no repetition, it’s all bodyweight and super fun,” she says. “We do basketball, we do pickleball, we do soccer, and it’s really going to get your heart rate up.”

It will all count toward the CDC’s recommended 75 minutes of vigorous-intensity aerobic activity per week, while incorporating resistance training elements to strengthen your bones and muscles, she explains.

And Green has provided the full 10-minute routine below for you to try.

10-minute cardio workout for beginners

Press play on the video above and Green will guide you through the workout, or keep reading to see what’s in store.

Green’s 10-minute beginner-only cardio workout is inspired by seven different sports that she says will help channel your inner athlete.

Each sport links to an exercise during the routine. Follow the short warm-up, then perform each move for 40 seconds and rest for 20 seconds, for one round per sport.

In the video, another trainer demonstrates variations of each exercise so you can make it slightly more challenging as desired. The workout concludes with a short cool-down.

Here’s a brief breakdown of each exercise.

1. Basketball catch and shoot

Step to your side, then reach up into full extension as if shooting a three-pointer. Repeat by shuffling from side to side.

2. Quick football feet

Lower into a quarter squat with your feet wide apart and alternate quick stepping onto either foot. On Green’s cues, switch the direction you face from center to left and right.

3. Skater side-step

Step side to side as if skating, hitting an imaginary hockey stick across your body.

4. Soccer kick-up

Keeping light on your feet, hop from side to side as if juggling a football with your feet.

5. Pickleball shuffle

Lower into a half squat with your hands together in front of you. Keeping low, step or jump forward, then shuffle back to the start position.

6. Boxing jab cross

Stand side on with slightly bent knees and your guard up. Alternate throwing jabs with your left and right, switching your stance after 20 seconds.

7. Baseball squat to high plank

With your feet wide apart, lower into a deep squat with your hands up like a catcher. Place your hands on the floor and step back into a high plank, then back to the low squat.

About our expert

Lacee Green

Lacee Green is a BODi Super Trainer, certified personal trainer (CPT) and coach with more than 10 years of experience. She hosts a number of BODi on-demand fitness programs that are designed to challenge and motivate you while also providing a supportive and inclusive environment.

Fitness

Higher fitness levels linked to lower risk of depression, dementia – Harvard Health

Published

23 hours ago

April 21, 2026

Press Room

Higher fitness levels linked to lower risk of depression, dementia – Harvard Health

research review

People with high cardiorespiratory fitness were 36% less likely to experience depression and 39% less likely to develop dementia than those with low cardiorespiratory fitness. Even small improvements in fitness were linked to a lower risk. Experts believe that exercise’s ability to boost blood flow to the brain, reduce bodywide inflammation, and improve stress regulation may explain the connection.

Fitness

These 20-Minute Burpee Workouts Replaced His Entire Gym Routine – and Transformed His Physique

Published

1 day ago

April 21, 2026

Press Room

These 20-Minute Burpee Workouts Replaced His Entire Gym Routine – and Transformed His Physique

While many swear by them, most people see burpees as a form of punishment – usually dished out drill sergeant-style by overzealous bootcamp PTs. Often the final blow in an already brutal workout, burpees are designed to test cardiovascular fitness, muscular endurance and mental grit. Love them or loathe them, they deliver every time.

For Max Edwards – aka Busy Dad Training on YouTube – they became a simple but highly effective way to stay fit and lean during lockdown. Once a committed powerlifter, spending upwards of 80 minutes a day in the gym, he was forced to overhaul his approach due to fatherhood, lockdown and a schedule that no longer allowed for long, structured lifting sessions.

‘Even though I was putting in hours and hours into the gym and even though my physique was pretty good, I wasn’t becoming truly excellent at any physical discipline,’ he explained in a YouTube video.

‘I loved the intentionality of training,’ says Edwards. ‘The fact that every session has a point, every rep in every set is helping you get towards a training goal, and I loved that there was a clear way of gauging progression – feeling like I was developing competence and moving towards mastery.’

Why He Walked Away From Powerlifting

Despite that structure, Edwards began to question whether powerlifting was sustainable long-term.

‘My sessions were very taxing on my central nervous system. I was exhausted between sessions. It felt as if I needed at least nine hours of sleep each night just to function.’

He also noted that his appetite was consistently high.

But the biggest drawback was time.

‘I could not justify taking 80 minutes a day away from my family for what felt like a self-centred pursuit,’ he says.

A Simpler Approach That Stuck

‘Over the course of that year I fixed my relationship with alcohol and I developed, for the first time in my adult life, a relationship with physical training,’ says Edwards.

With limited time and no access to equipment, he turned to burpees. Just two variations, four times a week, with each session lasting 20 minutes.

‘My approach in each workout was very simple. On a six-count training day I would do as many six-counts as I possibly could within 20 minutes. On a Navy Seal training day I would do as many Navy Seal burpees as I could within 20 minutes – then in the next workout I would simply try to beat the number I had managed previously.’

This style of training is known as AMRAP – as many reps (or rounds) as possible.

The Results

Edwards initially saw the routine as nothing more than a six-month stopgap to stay in shape. But that quickly changed.

‘I remember catching sight of myself in the mirror one morning and I was utterly baffled by the man I saw looking back at me.’

He found himself in the best shape of his life. His energy levels improved, his resting heart rate dropped and his physique changed in ways that powerlifting hadn’t quite delivered.

‘It has been five years since I have set foot in a gym,’ he says. ‘That six-month training practice has become the defining training practice of my life – and for five years I have trained for no more than 80 minutes per week.’

The Burpee Workouts

1/ 6-Count Burpees

20-minute AMRAP, twice a week

How to do them:

Start standing, feet shoulder-width apart
Crouch down and place your hands on the floor (count 1)
Jump your feet back into a high plank (count 2)
Lower into the bottom of a push-up (count 3)
Push back up to plank (count 4)
Jump your feet forward to your hands (count 5)
Stand up straight (count 6)

20-minute AMRAP, twice a week

How to do them:

Start standing, feet shoulder-width apart
Crouch down and place your hands on the floor
Jump your feet back into a high plank
Perform a push-up (chest to floor)
At the top, bring your right knee to your right elbow, then return
Perform another push-up
Bring your left knee to your left elbow, then return
Perform a third push-up
Jump your feet forward
Stand or jump to finish

Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.