Credit:
Reviewed / Tim Renzi
An excercise bike designed to take on Peloton.
The S22i is one of NordicTrack’s most popular exercise bike models. Like other connected exercise bikes, the S22i features a touchscreen to stream cycling classes from its exercise programming platform, iFit. The S22i’s 22-inch HD touchscreen tilts and rotates 360 degrees for easy viewing during off-bike exercise classes.
During cycling classes, you can use the auto-follow setting to match your instructor’s incline and resistance automatically or set your own levels. (Unlike other stationary bikes, the S22i has both incline and decline settings for a more immersive workout experience.) The S22i ranges from a 20% incline to a 10% decline and it has 24 levels of resistance. You can use it with or without cleats and it comes with two 3-pound dumbbells that you occasionally use during iFit classes.
It’s 61 inches long, 22 inches wide, and 58 inches tall, about average for an exercise bike. It weighs 205 pounds and has a 350-pound weight limit—one of the better weight capacities among bikes we’ve tested.
The S22i costs $1,999, and you get a 30-day free trial of iFit. After your trial period, an iFit membership costs $39 a month, or you can pay upfront for an extended plan and save some money. A year-long membership costs $396 ($33 a month), a two-year membership costs $699 ($29 a month), and a three-year membership costs $899 ($25 a month).
Shipping is free, but you can upgrade to room-of-choice delivery and assembly for $199.
It’s less than our favorite exercise bike, the Peloton Bike+, which costs $2,495 plus a $44 monthly membership fee. However, our best “basic” bike, the Schwinn IC4, costs only $999—though, you won’t have a touchscreen to stream exercise classes on.
Credit:
Reviewed / Tim Renzi
You can do training regiments with iFit, as well as take off-bike courses for strength and other exercises.
The S22i made it easy to get my heart pumping and legs working. I just hopped on the seat, started a class, and let the bike do the rest. The auto-follow setting makes it easy to focus on your instructor and your feet as the bike automatically adjusts to various inclines and resistance levels.
iFit offers thousands of classes spanning all expert levels and durations. I enjoyed taking classes anywhere from 30-45 minutes at the intermediate level. I don’t cycle often, but these classes didn’t feel too challenging or overwhelming. I was able to push myself and get my heart rate up without worrying about injuring myself or feeling too fatigued to finish class.
You can still adjust the difficulty to your liking when using the auto-follow setting. When you adjust the incline or resistance, iFit modifies the rest of your session accordingly. This made it easy to adjust the difficulty without having to start over and find a whole new class.
While I love cycling for a low-impact cardio workout, I enjoy switching up my routine with strength training and yoga sessions for a more well-rounded exercise regimen. iFit offers all sorts of workout classes, and the S22i’s swivel screen makes it easy to follow your instructor during off-bike sessions.
I enjoy iFit’s strength, yoga, and Pilates classes just as much as its cycling programming. The instructors are equally as fun and informative, and there are hundreds of classes to choose from based on your experience level, desired duration, and goals.
Though spin bikes aren’t necessarily known for being as noisy as treadmills or rowers, I was pleasantly surprised at how quiet this bike is. Its electromagnetic resistance is near silent, even when the incline and resistance levels adjust.
The bike’s almost silent operation makes it easy to hear your music and instructor, and you don’t have to worry about disturbing neighbors during early-morning workouts.
Credit:
Reviewed / Tim Renzi
The seat can be a bit stiff.
The seat is too stiff for my liking and gets uncomfortable during bike rides longer than 30 minutes. After a handful of rides, it started to wear in and now feels more bearable, but I would still recommend a good seat cover to make your workouts more pleasant.
The S22i has a 4.8-star rating on NordicTrack’s website from more than 100 reviews. Many reviewers love the quality of the bike and iFit’s workout classes.
“We have really enjoyed the bike so after a couple of months,” one reviewer says. “The variety of rides and trainers is great. Trainers are top notch and the exercise regimen is challenging but flexible enough to adapt to your level of fitness. Highly recommend!”
The main complaints users have about the S22i is that it can be difficult to figure out how to set up and adjust, and that iFit can be difficult to navigate.
“The screen is somewhat insensitive to touch,” one reviewer says. “Sometimes you really have to pound on it to get it to respond. It is also a little too far away to reach easily when riding. As far as getting started with the bike, the manual is not all that great. It is hard to figure out basic settings at first, like how to adjust volume for the trainer and music. The ‘follow the trainer’ auto-adjust is confusing and [getting] to the settings and toggles is not very obvious.”
NordicTrack offers one of the better warranties compared to those offered by competing brands we’ve tested—10 years on the frame, two years on parts, and one year on labor.
You can purchase a three-year extended warranty for parts and labor for $200, or a three-year maintenance plan which extends the parts and labor warranties to three years each and includes an annual fifteen-point maintenance check.
Credit:
Reviewed / Tim Renzi
It’s a good alternative to Peloton.
I love using the S22i. iFit’s classes are fun and challenging and it’s easy to adjust the workouts to your abilities and goals. The bike is quiet and its 350-pound weight limit means people with many different body types can use it.
My only complaint is the seat isn’t very comfortable, especially on longer rides. However, it started to break in after a few sessions, and if it’s still stiff, this can easily be solved with a good seat cover.
S22i
The S22i is a great exercise bike and iFit’s classes are some of the best we’ve tried.
Esther Bell
Senior Staff Writer, Health and Fitness
Esther is a writer at Reviewed covering all things health and fitness.
See all of Esther Bell’s reviews
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For The Runner Who Loves Music
Sweat-proof, waterproof, and featherweight, these wireless headphones for working out are a runner’s dream. “These allow me to hear oncoming traffic, people, and other outside noise with their wrap-around, open-ear design while delivering feel-good jams,” says Nicolette Accardi, WH’s fitness commerce editor, who loves using ‘em on her runs.
For The Friend Who’s Always At Barre
If your friend lives at barre class, snag them a few pairs of these non-slip barre socks. Machine-washable and grippy, these socks come in a variety of cute colors, including mulberry and sky blue. Isabel McMahon, WH’s assistant social media editor, loves that they have crisscross straps to help keep her feet steady during her yoga and Pilates classes. “I wouldn’t mind finding a few more in my stocking this year!”
For The Traveling Fitness Lover
With its compact size, ergonomic grip, and 150 minutes of charge time, the Theragun Mini is the ideal gift for that person who’s always traveling around the world to run marathons (or just makes really good use of the hotel gym).
Accardi loves hers, keeping it handy in her gym bag for on-the-go muscle relief. “It works wonders at alleviating my muscle soreness during tough training cycles,” she says.
For The Friend Who Needs A New Gym Bag
Soft, machine-washable, and waterproof, your gym-going pal will love this bag. It’s a bestseller among WH readers. From toting it to dance class to carrying all their pickleball essentials, they’ll appreciate its separate compartment to store things like shoes and wet swimsuits, as well as its additional storage pockets for all their other workout accessories. Plus, they’ll look super stylish wearing it in this gorgeous bubblegum pink color.
For The Fitness Lover Always On The Go
Is your friend constantly squeezing in workouts between WFH meetings, or maybe doesn’t always have enough time to shower post-sweat? Gift them this facial toner to keep their skin issues at bay and prevent breakouts. Fitness editor Talene Appleton always keeps a bottle in her gym bag so she can spray it on her face and chest after every workout.
For The Friend Who Doesn’t Like To Wear Fitness Watches
The Oura ring isn’t just a buzzy wellness product—WH editors love this smart ring to help them monitor their sleep, activity, stress, heart rate, and more. Better yet, it’s lightweight, comfortable to wear, water-resistant, and has a stylish design that’ll seamlessly blend in with your friend’s aesthetic. It also boasts a great battery life—WH’s executive health and fitness director Jacqueline Andriakos says hers generally lasts a whole week.
For The Friend Who Lives In Leggings
It’s no secret that WH editors are obsessed with these Lululemon leggings. They’re awesome for any sort of workout—HIIT, yoga, boxing, you name it—with their buttery-soft fabric, weightless fit, and high-rise waistband. Your friend will adore these leggings so much, they’ll even wear them on their recovery days relaxing at home or running errands around town. Better yet, they come in an assortment of colors, including espresso, teal, and raspberry.
For The Fashion-Forward Fitness Girly
Flared leggings are so in right now, says assistant fashion editor Rose Lauture. “They elevate every look, are super flattering, and versatile.” Style and comfort combine in this pair from Vuori, making them the perfect fit for every activity—from lounging at home to grabbing breakfast with your girls. “Not only do flared leggings make great yoga pants, but you can also wear them out and about paired with a boot or a sneaker,” Lauture adds.
For The Friend Who Loves The Outdoors
Your loved one is sure to appreciate this WH-favorite candle that’s specifically designed to smell like hiking (yup, that’s a thing), with refreshing top notes of pine, cassis, and fresh waters. They’ll appreciate being able to experience (kinda) the great outdoors while they’re stuck inside working this winter.
For The Yogi
Dubbed the best overall thick yoga mat by WH, this mat is a game-changer for your yogi friend with bad knees or wrists. Featuring ultra-dense cushioning and a supportive grip, it provides comfort and stability for even the toughest poses.
Available in a wide range of colors, you can pick out your friend’s favorite hue. “I never slide when busting challenging moves and also love it for mat pilates workouts,” says Accardi. Plus, with a lifetime warranty, your friend is all set for countless yoga seshes to come.
For The Fitness Lover Who Works From Home
Got a pal who’s always trying to hit their step goal? Gift them this walking pad (aka an under-desk treadmill) so they can strut their stuff while crunching numbers or typing away on their computer. “I love using it while working at my desk—it easily rolls right underneath!” says Accardi. It’s the perfect present to help them stay active throughout the day without interrupting their workflow.
For The Woman Who Wants To Get Into Strength-Training
This new Women’s Health guide, designed by trainer Nellie Barnett, CPT, is packed with 12 weeks of dumbbell-only strength-training routines that can be done in just 30 minutes. It’s the perfect gift for any woman looking to improve muscle mass or just experience the benefits of regular movement.
For Cold-Weather Workout Warriors
A WH reader-favorite, the merino wool material on this long-sleeve base layer shirt makes it both moisture-wicking and odor-resistant. The fitted silhouette is uber-flattering while offering unrestricted movement in the arms and chest. They’ll love sporting this cozy shirt on the slopes (or just at home) all day. A bonus? It comes in several cute colors, like fuchsia and rose.
For The Avid Runner
Experts say regular runners are supposed to replace their running shoes every four to six months. Gift your friend who’s overdue for a replacement a brand new pair from cult-favorite brand On. Extra cushiony, bouncy, and airy, this running shoe is built for long-lasting comfort and performance. Accardi felt unstoppable wearing them during her half marathon, appreciating their breathability, secure fit, and durability.
For The Tech-Savvy Exerciser
If they’ve been eyeing the newest Apple Watch, there’s no better time than the holidays to splurge and treat them to one—because they deserve it! WH readers love using this waterproof smartwatch for optimizing workouts, monitoring sleep, tracking their heart rates, and so much more. Your fittech-loving friend will never want to take it off.
For The Friend Who Wants To Level Up Their Hot Girl Walk
These wrist weights from Bala went viral on TikTok for their sleek design and ability to elevate any workout. Whether your friend is walking or doing pilates, these stylish wrist weights will add light resistance to tone arms and enhance muscle endurance. Flexible and comfortable, they make a thoughtful gift for anyone looking to level up their fitness routine. An added pro: They come in several cute colors, like blush and sage.
For The Friend Who Loves To Track Their Training
Practical gifts are always appreciated. Designed by experts to help exercisers track progress and stay motivated, this WH reader-topselling workout journal will become your friend’s ultimate gym companion. It offers structured pages to log exercises, sets, reps, goals, and even diet preferences and nutrition. Compact and sleek, they can easily toss it in their gym bag and even travel with it to keep themselves accountable.
For The Friend Who Loves A Multipurpose Fitness Gift
Accardi has tried her fair share of foam rollers over the years but always returns to this one. Known for its firm yet flexible design, this roller targets deep tissue to help relieve soreness and improve flexibility. Plus, with free online instructional videos, your friend can learn the best techniques for effective muscle recovery. Whether they’re prepping for a race or recovering after a tough workout, this foam roller is a must-have.
For The Acupuncture Enthusiast
WH readers and editors say that this cult-favorite acupressure mat is great for soothing stiff muscles, relaxation, and general pain relief. If the person in your life is into all things recovery, there’s no doubt they’ll love testing this tool out. While it’s TBD if the physical benefits aren’t just a placebo effect, studies have found that taking the time to use one and relax can lead to a reduction in stress levels.
For The Fitness Lover Who Adores A Matching Set
Matching sets are *so* in. Buttery soft, comfortable, and ultra-flattering, your friend will love unwrapping this matching set from Beyond Yoga. The pieces are sold separately so be sure to grab the matching leggings. Perfect for yoga class, cardio workouts (hello, built-in bra!), or even just strolling around, McMahon loves that this set comes in a wide range of colors, too—like ruby red, mocha, and deep moss—so you’re sure to find one your friend will love.
Jasmine Gomez is the Commerce Editor at Women’s Health, where she cover the best product recommendations across beauty, health, lifestyle, fitness, and more. When she’s not shopping for a living, she enjoys karaoke and dining out more than she cares to admit. Follow her @JazzeGomez.
Mark Stock is a food, drink, and outdoors writer from Portland, Oregon. He spent years making, selling, and sipping Pinot Noir in the Dundee Hills before a full return to his journalistic roots in 2016. In addition to Men’s Health, he writes for SevenFifty Daily, Sip Northwest, The Somm Journal, The Drake, Willamette Week, Travel Oregon, and more.
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Find yourself with a bigger appetite on rest days than after logging your hardest workout of the week? Same. It usually takes me an hour or two to feel hunger after an intense session, and while there are plenty of existing studies that have attributed this to a decrease in the hunger hormone grehlin and an increase in the hormone peptide YY, which helps you feel fuller for longer, new research suggests women are more susceptible to this response than men.
Granted, the study was conducted on only a small sample of participants (eight males and six females), but this is the first review to have included women at all, and the findings were notable.
The method was pretty straightforward: participants were asked to fast overnight, before completing bouts of cycling at varying levels of intensity the next morning. These were then followed up with blood tests (to measure amounts of lactate) and self-reports to analyse appetite levels.
Results showed that the females had higher levels of total ghrelin (the hormone that makes you feel hunger) at baseline compared to the males, while they also had ‘significantly reduced levels’ of acylated (AG) ghrelin after intense exercise compared to males. Ghrelin levels were, in fact, much lower in both males and females after intense exercise compared to moderate exercise, meaning that all participants felt ‘less hungry’ after high-intensity exercise compared to after moderate exercise, but this was even more significant for women.
‘We found that moderate intensity exercise either did not change ghrelin levels or led to a net increase,’ the study noted. The authors added that exercise above your lactate threshold may be necessary to elicit a suppression in grehlin. Lactate threshold is the point at which lactate builds up in your bloodstream faster than your body can remove it – it occurs during high-intensity exercise.
Why is this useful to know? The author of the study, Kara Anderson, PhD, says: ‘Our research suggests that high-intensity exercise may be important for appetite suppression, which can be particularly useful as part of a weight loss programme. Exercise should be thought of as a “drug”, where the “dose” should be customised based on an individual’s personal goals.’
Cut through the noise and get practical, expert advice, home workouts, easy nutrition and more direct to your inbox. Sign up to the WOMEN’S HEALTH NEWSLETTER
Bridie is Fitness Director at Women’s Health UK. She spends her days sweating over new workouts, fitness launches and the best home gym kit so you have all that you need to get fit done. Her work has been published in Stylist, Glamour, Cosmopolitan and more. She’s also a part-time yoga teacher with a habit of nodding off mid savasana (not when she’s teaching, promise).
While some of you have your healthy lifestyle down to a tee – balanced nutrition, adequate sleep and a finely tuned workout regime incorporating strength, cardio and flexibility training – others struggle to know where to start when it comes to fitness. And with Google searches for “Is 30 minutes of exercise a day enough?” spiking, it seems that many of you aren’t sure about the length of time or number of workouts to aim for weekly.
And to make matters even more confusing, knowing how often you should workout isn’t always as simple as it should be. You see, your progress will depend on a combination of factors which might seem unconnected to exercise but still have an impact. Sleep, for example, has been shown in various studies (like this one, published in the European Journal of Applied Physiology) to affect physical performance, while research also shows a bi-directional relationship between exercise and stress.
Added to this, it’s important to take individual personal goals into consideration. Someone who’s training for a marathon will want to see very different results from someone training to lift a certain barbell at the gym. Both will be wildly different to someone just starting out on a fitness journey – you catch our drift.
It’s also important to factor suitable rest days into your training to yield maximum benefits from your training. Most of us are aware that there’s a delicate balance to be struck between working out enough to challenge ourselves and see results yet not risk overtraining, injury, stresses and strains – but more on that later.
With this in mind, we’ve asked personal trainers whether 30 minutes of exercise a day is enough to see results with our workouts – and you might be surprised by the answer. Keep scrolling for the tea, but in the meantime, you might want to check out our explainers on how much to workout to see results, how to motivate yourself to work out, and how long it really takes us to get fit, here. Plus, don’t miss the latest on whether you’re better off working out during the week or at the weekend, while you’re at it.
Let’s take a look at the NHS recommendations before we get into it. As per their Live Well website, they recommend all adults from the ages of 19 to 64 move every day. That said, they’re not necessarily implying you should workout every day – a distinct difference.
As a general rule of thumb, they recommend aiming for at least two strength sessions a week (weighted sessions, resistance band routines and bodyweight workouts all count) and at least 150 minutes of moderate aerobic activity a week (think walking, swimming, cycling or doing chores around the house). If you’d rather, you can aim for 75 minutes of vigorous-intensity aerobic activity per week instead of moderate. This includes higher-intensity workouts, like running, sprinting, and HIIT.
Of course, that doesn’t change the fact that we’re constantly bombarded with messages about moving our bodies more. Whether it’s your Instagram feed flooded with people running half marathons or friends in your group chat bending our ear about joining a charity fundraising walk, the noise around exercise has seemingly never been louder. And let’s not even mention our penchant for 10,000 steps a day…
So, how does this answer the much-searched 30-minute-every-day question? For the most part, it’s no secret that all movement is good. We all know that moving our bodies is vital for both mental and physical wellbeing, but is it possible to actually work out too much? Could we be hampering our results by overtraining?
Well, as per the NHS website, while moving every day – aka hitting your daily step count – is recommended, there’s really no need to workout every single day. As they stress: “You can spread your exercise out over four to five days a week.”
And one thing the experts are clear on: how often you should work out is entirely individual, and will always depend on your end goals. “Most people find their sweet spot is to work out three to five days a week,” advises personal trainer and founder of Dare to be Fit, Grace Reuben. “However, this depends on their fitness level and goals. Balance is important because too little effort may obstruct progress and too much effort may lead to burnout or injury. Consistency builds success over time. Whether strength, endurance, or general fitness is being targeted for, the prioritisation of movement that is enjoyed will keep you coming back.”
In a nutshell: you have to enjoy what you’re doing to keep coming back for more. With this in mind, let’s take a look at some of the different fitness goals you may have, from building endurance to improving overall fitness, and discover what (in an ideal world) really yields results.
If you’re already fit and active with no specific goals in mind (don’t tell the WhatsApp group), your workouts should be designed to maintain your fitness. While this will look different for everyone, as a general rule of thumb you can follow the NHS guidance of 150 minutes of moderate-intensity activity, or 75 minutes of intense activity (choose your poison) per week.
“If you’re happy with your current fitness level and just want to maintain it, aim for three to four days a week of moderate-intensity exercise,” says Reuben. “This could include a mix of cardio, strength training, and some flexibility or mobility work. Even two higher-intensity sessions, combined with lighter movement (like walking or yoga), can be enough to stay on track.”
@spen_fitness
♬ Beat Goes On – The All Seeing I
Looking to build muscle? You’re not alone – strength training has been enjoying an uptick in popularity, lately, and for good reason. Weight training is vital as we age, particularly for women, who lose both muscle mass and bone density in a double-whammy of ageing downsides. But a few strength training sessions each week can help protect against this – and don’t worry, we’re not talking heavy weights (unless you want to!)
“If you are looking to build muscle, you’ll need to engage in strength training exercises that target all major muscle groups ideally two to three times per week,” advises personal trainer and founder of GO Fitness, Emily Saxby-Collins. “However, I’d recommend that you allow for at least one day of rest between sessions to allow your muscles to recover and grow.”
Think bodyweight strength training such as lunges, squats, push ups etc, or use a resistance band, kettlebell or dumbbells to add extra spice.
@mollyk_fitness
♬ original sound – Mollykfitness
Keen to boost your fitness? Join the club – it’s probably safe to assume that the majority of regular exercises wouldn’t mind improving their fitness. After all, who doesn’t want to find everyday movements and activities that bit easier, not to mention having the kudos of being able to run for a while without stopping?
So, in order to make fitness gains, you’re going to have to do a little work. “For a general fitness upgrade, aim to workout four to five days a week,” says Reuben. “This can include a mix of cardio, strength, and flexibility training to hit all the bases. For example, you could do two cardio sessions, two strength sessions, and one yoga or Pilates session to round things out. The variety will help improve endurance, strength, and mobility while keeping things interesting.”
@growwithjo
♬ Just Wanna Rock – Lil Uzi Vert
When we talk about endurance, we’re essentially talking about your stamina, or your ability to withstand the more unpleasant side effects of physical exertion and carry on regardless – think aching muscles, sweating, laboured breathing. These are all signs that your body is being tested – and they’re generally a good sign, provided you know when to stop!
While we can’t stop the voices in your head willing you to stop running (just us?), we can advise you on how to push through the physical barriers and achieve longer runs, stronger lifts and so on.
“In order to improve endurance, ideally you should be training for around four to six sessions each week,” advises personal trainer Edwina Jenner. “This should comprise a mixture of long and slow sessions and shorter, more intense ones (think a longer, steady run mixed with a HIIT session) and include a progressive increase in duration and distance, to challenge yourself.
Do note here: none of the experts we spoke to recommend intense activity six days a week unless you’re super fit (not to mention, blessed with the time to do so). If that’s you, mixing your training up (also known as cross-training) can help to prevent injury and burnout and ensure you’re not taxing the same muscles groups day after day. And remember: for best results, you must include (at least) one or two rest or very light activity days, too.
The upshot is, whatever your workout goals are, they’re going to take time, consistency and effort. There are no quick fixes, when it comes to fitness – and anyone who says otherwise isn’t telling the truth. That said, your goals are unique to you, so it’s important to work out what they are and (if you’re really committed to change) make a plan.
“If you are training for a specific goal, having a clear training plan is essential to reaching that goal. However, these guidelines can also provide a framework for varying your training, whatever you’re looking to achieve,” says Jenner. “The likelihood is you’ll have periods when you want to build strength, while at other times, you’ll just want to maintain your fitness. There are always ways to make workouts work for you.”
@jshresruns
♬ original sound – Josh
Free People Movement crop top
Feel more inclined to work out when you look the part? Yep, us too – and this crop top from FP Movement hits all the right notes. Breathable fabric and super cute ruched detailing strikes the style and substance balance perfectly.
We’re adding these to our Christmas list (again) this year – leggings don’t get much better than the cult-favourite Align range from lululemon. Soft, supple and supportive? It’s a trifecta we’re all over.
Alo Yoga unisex throwback socks
Speaking of Christmas lists, no stocking is complete without at least one pair of socks, so make yours these Alo Yoga beauties. They’ll look great whether you’re planning a Boxing Day walk or to simply curl up on the sofa – the choice is yours.
Whether we’re talking about building strength, fitness or endurance, the aim is progressive overload. Essentially, this means consistently moving those goalposts to stay outside your comfort zone – that’s where the magic happens. However, it’s important to make sure you’re looking after yourself, at the same time. Saxby-Collins’ top tips include taking rest days when you need them and focusing on consistency. Not to mention, be sure to incorporate a variety of exercises into your routine and gradually increase the intensity, duration, or frequency of your workouts over time, rather than overwhelming yourself.
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