Fitness

The weight-loss workout that burns 1,500 calories per hour – that anyone can try

Published

2 years ago

April 20, 2024

Rucking, otherwise known as “weighted walking”, is an exercise growing in popularity among the time poor. “Strapping on a rucksack turns your daily commute, dash across town or lunchtime stroll into an effective workout session,” explains Farren Morgan, a former Queens Guard, Kings Guard, paratrooper, personal trainer in the British army and the founder of and current coach at The Tactical Athlete.

As well as eliminating the cost of a gym membership and expensive equipment bar a durable rucksack, it’s also helping you to hit your recommended target of 150 minutes of moderate-intensity exercise, or 75 minutes of vigorous-intensity activity per week.

In fact, this type of weighted walking gives you more bang for your energy-expenditure buck. Scientists estimate that the added weight increases the amount of energy needed to move at the same pace you would minus the load.

“Rucking allows soldiers to acclimatise their bodies to the rigours of combat operations, developing the strength, endurance, and mental resilience necessary to perform effectively and carry heavy loads in challenging environments,” Farren explained.

While recently #rucking has amassed over 19.3 million views on TikTok, it’s not a new phenomenon. Anthropological studies of our human ancestors suggest that loaded walking is a physical activity that modern humans evolved to excel at.

Tread lightly to avoid injury. “Familiarising yourself with the right equipment, terrain, nutrition and hydration is key,” Morgan advises. “Start with a manageable weight [see our guide below] and increase gradually as you acclimatise.”

Three ways to begin your rucking journey

“Good posture is key,” says Morgan. “Stand tall, keep your shoulders relaxed, and your core engaged, with a walking roll from heel to toe or light midsole strike for running.”

Syncing your arm swing to the opposite leg stride and breath can encourage both good gait rhythm and posture, he notes. “Add speed intervals, inclines, or longer strides if conversation is easy, pace feels maintainable, or your heart rate measures low on tech. However if you’re breathless, experiencing pain, or losing form, dial it back.”

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Fitness

Exercise First Thing in the Morning for Better Heart Health, Study Suggests

Published

8 hours ago

March 24, 2026

Press Room

Exercise First Thing in the Morning for Better Heart Health, Study Suggests

If you typically work out in the morning, a new study suggests you may have a lower risk for high blood pressure, type 2 diabetes, obesity, and other contributors to heart disease compared with people who exercise later in the day.

“This study suggests that when you exercise may matter, not just how much you exercise,” says senior study author Prashant Rao, MBBS, a sports cardiologist and physician-scientist at Beth Israel Deaconess Medical Center and Harvard Medical School, both in Boston.

The research, which will be presented at the American College of Cardiology’s Annual Scientific Session later this month, relied on minute-level heart rate data from nearly 15,000 adults. Dr. Rao says this allowed his team to capture long-term, real-world exercise data with much more detail and accuracy.

Early Morning Workouts Are Linked to Better Cardiometabolic Health

The study analyzed health records and Fitbit heart rate data collected over a year. Researchers identified periods when participants had an elevated heart rate for 15 minutes or more to track physical activity. Then they grouped participants into categories based on the time of day exercise occurred.

Researchers compared these timing groups with health data including rates of high blood pressure, obesity, high cholesterol, atrial fibrillation, coronary artery disease, and other cardiovascular health problems. They adjusted the findings to account for differences in age, sex, income level, total activity level, sleep, alcohol use, and smoking status.

The results showed that compared with adults who exercised later in the day, those who worked out in the morning were:

These risk reductions were independent of how much exercise people actually got. Adults who exercised between 7 and 8 a.m. had the lowest odds of coronary artery disease.

Aubrey Grant, MD, a sports cardiologist at MedStar Health in Washington, D.C., who wasn’t involved with the research, says the results suggest that “timing may be a previously underappreciated lever in cardiometabolic risk reduction.”

He adds that wearable technology is giving scientists more granular exercise data, which “opens a more nuanced conversation about how physical activity interacts with the body’s daily rhythms.”

Exercise Timing Is a ‘New Frontier’

A main limitation of the research is that it’s an observational study, “so we can’t establish causality,” Rao says. Because participants weren’t randomized to exercise at different times, the results only show a link, not that earlier exercise directly leads to the observed health benefits.

“While we did our best to adjust for confounders [factors that could muddy the results], timing may still reflect differences in work schedules, socioeconomic factors, or lifestyle patterns that aren’t potentially fully captured in our analyses,” he says.

The link between exercise timing and health is a “new frontier in exercise science,” says Dr. Grant. For decades, research has focused on “how much and how hard” people worked out — variables that still matter, he says.

But more data on timing is starting to appear. Just this January, for instance, another published study found that older adults who identified as “night people” had worse cardiovascular health compared with adults who said they were “morning people.”

Why Exercise Timing May Lower Cardiometabolic Risk

“The honest answer is that we do not fully know yet” why this link is appearing, Grant says.

“Morning exercise may align better with circadian physiology,” or how bodily functions naturally correspond to the time of day, he says. “Cortisol peaks early in the day and can prime the body for physical exertion, potentially enhancing metabolic efficiency,” Grant adds.

Exercise is also a natural stimulant. When you work out early, it revs up your bodily systems and energizes you for the day, says Andrew Freeman, MD, director of cardiovascular prevention and wellness at National Jewish Health in Denver. Dr. Freeman was not involved with the new study.

People who work out earlier may also have healthier lifestyle habits, overall, says Alex Rothstein, EdD, an assistant professor of exercise science at the New York Institute of Technology in Old Westbury.

“If you work out earlier in the day, you tend to have fewer excuses to not work out,” and you may exercise more consistently, says Dr. Rothstein, who was not involved with the new research.

Should You Start Exercising in the Morning?

Freeman recommends getting 30 minutes a day of “breathless physical activity,” including a combination of cardio and strength training. But if you prefer to work out in the afternoons or have responsibilities preventing you from exercising in the morning, don’t worry.

“It does not mean people should feel guilty about evening workouts,” Grant says. “It means that when we counsel patients on optimizing their health, exercise timing is now a legitimate part of that conversation, alongside sleep, nutrition, and stress management.”

If you have flexibility, though, Rothstein suggests exercising in the morning, as it’s less likely that something will interfere with your workout later on, and it may offer extra heart health benefits.

“The most important message is still: Exercise consistently, regardless of timing,” Rao says. However, “Timing may represent a simple, low-cost way to potentially optimize health.”

Fitness

The HFA Show 2026 Demonstrates the Power of Community With Strong Turnout and Programming – Health & Fitness Association

Published

21 hours ago

March 24, 2026

Press Room

The HFA Show 2026 Demonstrates the Power of Community With Strong Turnout and Programming – Health & Fitness Association

From the HFA Hall of Fame to Innovation Alley to the launch of new products from more than 60 companies, The HFA Show 2026 delivers a standout week.

The 2026 HFA Hall of Fame inductees pose together (left to right): Cirulli, Eschbach, Landers, Mills, Runyon, and Elaine LaLanne. Missing are Dave Mortensen, who could not attend, and Jack LaLanne, who received the award posthumously. In the second photo, Keith Morrison, a correspondent for Dateline NBC, presents Elaine LaLanne as an inductee.

The HFA Show 2026 recorded 10,300 registrants, 380 exhibitors, 52 sponsors, and 150 speakers for the March 16-18 event in San Diego, according to the Health & Fitness Association (HFA). It was also the launching pad for new products and services from more than 60 companies.

“What an incredible week full of high energy, dynamic networking, insightful learning, and new product discoveries,” said HFA President and CEO Liz Clark. “It was gratifying to support such an extraordinary group of industry leaders and innovators from around the world with this year’s show. Our team has poured more than a year of work into this event, and we’re already energized to make next year’s gathering in Las Vegas on March 10–12, 2027, even more spectacular.”

Clark went on to thank additional groups beyond HFA team members.

“We’d like to thank all our sponsors, exhibitors, speakers, and board members for making this year’s event such a strong and inspiring showcase for the industry,” Clark said. “Your commitment and partnership helped create a world-class experience that truly moved our industry forward.”

The unofficial launch of the event occurred on the evening of March 15, with 240 people gathering for the HFA Hall of Fame Induction Ceremony, sponsored by The Bay Club Company, to honor the organization’s second class of inductees: Gainesville Health & Fitness CEO Joe Cirulli, Exhale and ResetOne Founder Annbeth Eschbach, Fitness Formula Founder Gale Landers, Les Mills Founder and Managing Director Phillip Mills, Purpose Brands Co-founders Dave Mortensen and Chuck Runyon, and fitness icons Jack and Elaine LaLanne. Ticket sales and sponsorships for the HFA Hall of Fame ceremony raised more than $200,000 for the HFA Foundation, a 501(c)3 public charity that works to support health through exercise.

The evening also included a celebration recognizing Elaine LaLanne’s 100th birthday, which was March 19. Keith Morrison, a Dateline NBC correspondent and friend of Elaine, presented Elaine and her husband Jack, who passed away in 2011, for induction. Celebrities such as Billy Crystal, Mark Wahlberg, and Tony Danza sent videos congratulating her on her 100th birthday.

HFA handed out three other awards at the event. The Jim Worthington Advocate of the Year Award went to Chris Craytor, CEO of ACAC Fitness & Wellness Centers, for his service to the fitness industry and HFA. The John Holsinger Global Leader Award was given to LifeFit Group CEO Martin Seibold. Bodytech Colombia Co-founder and Executive Vice President Gigliola Aycardi received the Woman Leader Award in Honor of Julie Main.

This year’s keynoters (left to right): Dhawan, Itzler, and Ohno.

The HFA Show included annual President’s Address by Clark as well as three keynote addresses:

March 16 – Clark recapped the highlights of the past year for HFA and urged even further engagement by industry leaders as global influence and expectations grow for the industry.
March 16 – Author and teamwork expert Erica Dhawan shared strategies for building trust, fostering agility, and strengthening collaboration in the age of AI. Her keynote was sponsored by Zenoti.
March 17 – Author and entrepreneur Jesse Itzler shared lessons about creating opportunity, cultivating resilience, and building a life that achieves big goals without sacrificing what matters most. His keynote was sponsored by Matrix.
March 18 – Olympic speed-skating champion Apolo Ohno shared lessons on reinvention, adaptability, and performance in a rapidly changing environment in his keynote, sponsored by ROR.

Other highlights of the conference program were:

The 29th Annual Financial Panel, which was renamed the Rick Caro Financial Panel in honor of Rick Caro, president of Management Vision, who created the panel 28 years ago and had moderated it each year until his death in August 2025. This year’s panel was sponsored by AltaDX.
The Women’s Leadership Summit and Reception, sponsored by Daxko.
The Brazilian Forum and the Latin American Forum, both sponsored by ABC Fitness.
The Canadian Forum, EMEA Forum, and APAC Forum

Highlights of the trade show floor were:

Innovation Alley (sponsored by Sweatworks) featurinh the following companies: Alchemy Innovations LLC, AI Advertising by Mixo Ads, BELLIX, Bolt Recovery, Buzz Bomb Caffeine Company, DetecFit, Fit – M.O., Fit-X, HipDoc, InSquare, MatFresher, Milton AI, Nervō Labs, ObliQ Fitness, OmniFit, OnSight, Silient, Superset App, and xplate.
Innovation Alley Pitchfest, which featured many of the Innovation Alley companies offering a three-minute pitch of their product. The winners of the Pitchfest will be announced soon. They will receive a complimentary booth at The HFA Show 2027 and will be recognized in a future issue of Health & Fitness Business.
The New Product Zone featuring nine companies: Body Energy Technology, Buzz Bomb Caffeine, Core Champion, Echelon Fit, Escape Fitness, Linear Bar, Martoni Bikes, The Abs Company, and WeGym
The Pickleball Experience
The Demonstration Stage
The Recovery Lounge (outside the trade show floor) with products from Am-Finn Sauna Company, CryoBuilt, Silent, WellFit, and WellnessSpace Brands.

“What stood out this year wasn’t just the scale of the event, but the strength of the conversations happening across every part of the show,” Clark said. “From the keynote stage and education sessions to the trade show floor, industry leaders came together to share ideas, explore innovation, and build the relationships that will help shape the future of health and fitness.”

HFA would like to acknowledge Alloy Personal Training Solutions, LLC for authorizing the use of its registered trademark “Stronger Together” as the theme for The HFA Show 2026. The HFA Show 2027 will take place March 10-12, 2027, at Mandalay Bay in Las Vegas.

Fitness

I Tried Jennifer Aniston’s 10-Minute Arm Workout. These Exercises Had My Upper Body on Fire

Published

1 day ago

March 23, 2026

Press Room

I Tried Jennifer Aniston’s 10-Minute Arm Workout. These Exercises Had My Upper Body on Fire

I like a challenge when I work out and over the years I’ve enjoyed trying different types of exercise. It doesn’t matter how long the routine is (ideally under an hour), as long as someone tells me what to do and I feel the burn.

So when I got the opportunity to work out with Jennifer Aniston’s trainer, Pvolve VP of Training Dani Coleman, and do the actor’s 10-minute arm workout, I jumped on it. I’m fairly active and do about 3-4 workout classes a week, including HIIT, circuit training and Pilates. However, I do feel like I have room for improvement when it comes to my upper-body strength.

“The Morning Show” star uses just one simple fitness tool to get her enviably toned arms. What I didn’t expect was how mine would feel like noodles instantly — and for days after!

The Basics: Cost and Equipment

Pvolve can be practiced at home through a membership that starts at $24.99 a month or $224.91 a year.

For this specific routine, we used the P.band, a resistance banded glove that helps strengthen the arms, back and shoulders. It costs $44 and comes with a 14-day free membership.

“This is one of (Aniston’s) favorite pieces to take with her when she’s on set or on the go. It’s a fun travel piece,” Coleman tells TODAY.com.

While I tried a specific 10-minute workout, members can get access to Jen’s Express Series: Arms & Abs — a collection of the actor’s six new on-demand workouts led by Coleman that are all under 15 minutes.

Additionally, Jen’s Arms & Abs Bundle (priced at $204) includes the P.band, P.ball, P.3 Trainer, plus one month of streaming with access to over 1,700 workouts.

Jennifer Aniston’s 10-Minute Arm Workout

For those who don’t have the P.band, Coleman suggests substituting any type of resistance band. The workout consists of performing 10-12 reps for most movements, with 5-8 reps for combo sets.

Movement 1: Band Pull-Apart at Hip Level

Keeping your elbows glued to your sides, bend the elbow at a 90-degree angle so that your forearms are reaching straight out in front of you. Making sure there is resistance on the band. Keeping your elbows tight to your sides, open both arms out to the side, hold and come in nice and slow. Repeat.
End with arms wide with 1-inch pulses reaching back.

Movement 2: Band Pull-Apart at Chest Level

Start with both arms straight out in front of your chest, making sure there is resistance on the band. Open both arms wide to the sides, hold and bring it in nice and slow. Repeat.

Movement 3: Up and Down Flutters

Start with both arms out straight in front of your chest, making sure there is resistance on the band. Begin pulling the band in pulses as you move your arms up four counts to the hairline, and bring it back down for four counts. Repeat about 5-6 times.

Movement 4: Right-Left, Combo

Hold both arms straight above your head. Pull the right arm down toward your hip, keeping your left hand still. Lift back up.
Pull the left arm down toward your hip, keeping the right hand still. Lift back up.
Pull both arms down toward your hips. Lift back up.

Movement 5: Tricep Kickbacks With Pulses

Stand with feet hip-width apart and hinge at the hips until your torso is at a 45-degree angle with the floor. Bend your left arm up toward your chest and hold here, with your elbow glued to your side. Start with the right elbow bent and your bicep glued to your side. Straighten the arm straight back moving only at the elbow. Hold for a beat and return to start.
End with a round of pulses with right arm back, bending just an inch or two.

Movement 6: Punch Up

Hold both arms at shoulder height, with some slack in the band. Your right arm should be bent at a 90-degree angle and your left arm will stay straight.Keeping the bend in your right arm, punch up toward the ceiling. At the same time, move the left arm down toward the floor. Bring both arms back to center and repeat.

Repeat Movement 5 and 6 for Left Arm

Movement 7: Plank Finisher

Start in a plank position with your feet wide. Open up to the right side, pulling the right elbow toward the sky. Lower back down. Open up to the left side back down, pulling the left elbow toward the sky. Lower back down. Continue alternating. To modify, come down onto the knees.
Finish with at least a 1-minute plank hold to get to the 10-minute mark for the workout.

My Experience Trying Jennifer Aniston’s Arm Workout

I’m not going to lie, I underestimated the workout. I would consider my arms to be a weak point, but I was not expecting to feel the burn right away. I would say the P.band is a medium resistance and it’s important to keep tension in it throughout the workout.

As I was completing the pulse portion in the first movement, I could already see myself using my breath to make it through the hard parts.

Coleman was great at reminding me to keep my shoulders down and stand up straight. As someone who sits for a lot of their work day, pulling my arms apart at chest level and the flutters were where I started to fatigue — and I was only 2:30 minutes in.

I could already feel it in my shoulders and back, noticing how my arms would struggle to pull apart the band. My breath really kept me steady when I needed an extra push.

I noticed my arms getting weaker when we did the right-left, combo movement. At this point, Coleman mentioned how this exercise helps target the back muscles that “typically, most of us are a little weaker in” because we’re on our phone, computer or driving.

Giving them “extra love,” I persisted through the fire that was now consistently burning — even though we were only 4 minutes in.

When it came to the tricep kickbacks, Coleman gave me a modification of gripping the arm in front toward me instead of having it straight out with knuckles facing away.

“Nice and relaxed,” she reminded me, though I was anything but that.

I continued to power through, there were no big rests in between movements — and this, in my opinion, helped to keep things moving forward.

During the plank portion, Coleman said to perform the move in 1-minute increments, or as long as you can hold each one, to complete reach the 10-minute workout total. The fatigue was really setting in. I had to put a knee down to hold myself up. Determined to complete the workout, I quickly pushed myself back up and completed them as best as I could — but I was wiped out!

Overall, the movements were simple enough (despite me feeling weak) and her guidance helped me keep my form in check.

My arms instantly felt sore, and that same feeling continued throughout the day and into the next. I could tell that I had worked different muscles that I did not regularly use when using weights.