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
Our team is here for one purpose: to help you buy the best stuff and love what you own. Our writers, editors, and lab technicians obsess over the products we cover to make sure you’re confident and satisfied. Have a different opinion about something we recommend? Email us and we’ll compare notes.
Shoot us an email
If you’ve ever walked into the gym and drawn a blank on what to do, you’re not alone. But instead of just whipping out a few reps on whatever piece of equipment is free, let us introduce you to workout splits.
As the name suggests, workout splits divide your workout sessions for the week based on body part, body region, or movement type, says Rebecca Stewart, CPT, a certified personal trainer, mobility coach, and pain-free performance specialist. “Splits are a way of organizing your workouts that’s most effective for your goals and lifestyle,” she explains. For example, someone focused on strength gains can plan their workouts around the big three lifts like squats, bench press, and deadlifts, while someone focused more on aesthetics, such as bodybuilders, might split their workouts by body part.
Meet the experts: Rebecca Stewart, CPT, is a certified personal trainer, mobility coach, and pain-free performance specialist. Sarah Pelc Graca, CPT, is a certified personal trainer and founder of Strong with Sarah Weight Loss Coaching.
Workout splits are also great for those who want to progress specific lifts or get stronger in certain areas, which they may not be able to do as quickly with full-body training, Stewart says. (Although the full-body split exists, too.) Plus, divvying up your workouts into splits prevents overtraining issues like fatigue and muscle breakdown since each body part is allowed adequate time to recover (at least 48 hours).
Ready to get stronger? Here are the 5 best workout splits to try based on your lifestyle and goals, according to trainers.
Best For Beginners
Monday: Push day (chest, shoulders, and triceps)
Tuesday: Cardio
Wednesday: Legs and core
Thursday: Rest
Friday: Pull day (back and biceps)
Saturday: Cardio or recovery (yoga, stretching, etc.)
Sunday: Rest
The push/pull/legs split is a great beginner workout plan that builds strength and muscle while still allowing generous recovery time. “Push/pull/legs is super effective because it’s built around how your body naturally moves, instead of just isolating one muscle at a time,” says Sarah Pelc Graca, CPT, a certified personal trainer and founder of Strong with Sarah Weight Loss Coaching.
It makes your workouts more efficient, mimicking everyday functional movements, like lifting groceries, pushing a heavy door, or climbing stairs. The workout structure also allows for better recovery since you’re not overworking the same muscles day after day, though you’re still training them frequently enough to see great progress, Pelc Graca says.
Best For Weight Loss
Monday: Lower body (hinge focus)
Tuesday: Upper body (push focus)
Wednesday: Cardio or recovery (yoga, stretching, etc.)
Thursday: Lower body (squat focus)
Friday: Upper body (pull focus)
Saturday: Rest
Sunday: Rest
The upper/lower split can help with weight loss for a few reasons. First, “since you’re alternating muscle groups in an upper/lower split, your body gets just enough recovery while still staying active most days of the week,” Pelc Graca says. Plus, these workouts usually include big compound moves that work multiple muscles (like squats, rows, and push-ups). So, you’ll “burn more calories and build lean muscle” very efficiently, she says.
Also, when you organize upper/lower workouts by movement patterns like push, pull, squat, and hinge, you’re hitting your body in a well-rounded way which will help you increase strength, gain muscle, and lose fat, Stewart adds.
Join Women’s Health+ today for member-exclusive workout and meal plans.
Best For Those With A Busy Schedule
Monday: Full body
Tuesday: Rest
Wednesday: Full body
Thursday: Rest
Friday: Full body
Saturday: Rest
Sunday: Rest
The full body split focuses on working all major muscle groups in each session. “It’s ideal for those with limited time who still want to see meaningful progress in strength and muscle development,” says Pelc Graca. “For a lot of people, especially those short on time, this is one of the most efficient and effective ways to train because two to three full-body workouts a week leads to great results when you’re consistent and focused on quality movement,” Pelc Graca says.
4. Body Part Split
Best For Hypertrophy
Monday: Back
Tuesday: Chest and abs
Wednesday: Lower body
Thursday: Rest
Friday: Shoulders
Saturday: Arms and abs
Sunday: Rest
This one is often referred to as a “bodybuilder split” due to the emphasis on training each part of the body individually, says Stewart. “This split promotes muscle growth because you’re able to train each portion of the body with more intensity and more reps and sets than you could in a full-body workout,” she explains.
That said, this split is lengthier and if you miss a workout, it can throw off your entire plan. “I’d generally only recommend this plan for advanced lifters that want to dedicate more time to the gym,” Stewart adds.
Benefits:
Downsides:
Best For Experienced Lifters, Athletes Training For Performance, Or Those Training For Longevity
Monday: Full body pull day (hinge focused)
Tuesday: Full body squat and push day
Wednesday: Rest
Thursday: Rotational core work (such as Russian twists and planks)
Friday: Full body carrying and conditioning (such as farmer’s carry and sled pushes)
Saturday: Rest
Sunday: Rest
The functional training split is structured around movement patterns you normally do in everyday life (instead of isolating individual muscle groups). This split is helpful for athletic or performance-based training, and those who want to train to move well for as long as possible “since it blends strength and function for real-life application,” says Pelc Graca. So, when you train a farmer’s carry, it may mimic bringing in a heavy load of groceries, and when you do a sled push, it’ll make pushing a shopping cart or bulky piece of furniture easier IRL.
Just note that functional splits can be a bit more complex, which is why they’re usually better for folks who have some lifting experience. “These workouts are built around how we move in real life using complex moves—lifting, rotating, carrying, and bracing—instead of just working individual muscles, so they often involve more coordination and full-body control,” Pelc Graca says.
While a lot comes down to your personal preferences and goals, here are a few tips to consider when thinking about your optimal training split:
Whether you’re aiming for muscle growth, weight loss, or overall fitness, select a plan that best suits your specific goals right now, says Stewart. For example, push/pull/legs splits are excellent for muscle growth, while upper/lower splits are typically best for weight loss, she adds.
Decide how much time you can realistically dedicate to exercise each week and choose a plan accordingly, says Stewart. “A training schedule is going to be very different for someone who can train two to three days for 30 minutes, versus someone who wants to spend an hour in the gym five to six days a week,” she adds.
If you have a shoulder injury, a whole day dedicated to shoulders isn’t going to be in your best interest, says Stewart. On the flip side, if you want to grow your bicep strength, for example, having a dedicated arm day might be better for your goals, she adds. Listen to your body and find a plan that feels best.
Depending on the demands of your job and lifestyle, you may need more or less recovery time. “Rest days away from the gym are important not only physically but also mentally so you don’t get burnt out on your training schedule,” says Stewart. Plus, regardless of the split chosen, Pelc Graca says it’s important to incorporate deload weeks (where you dial things back, whether it’s lifting lighter weights, doing fewer sets, or focusing on easier movement) or rest weeks every four to eight weeks to support long-term progress and injury prevention.
No matter what results you want to achieve or how experienced you are, workout splits are the key to organizing your exercise schedule to ensure you hit your goals. But here’s the ultimate secret: The most effective split is the one that best suits you and your lifestyle.
Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.
We all have those days when exhaustion hits, and the thought of a full workout feels impossible. Skipping exercise entirely can make it harder to stay consistent, but even small movements count. Spoorthi S, fitness expert at cult shares with HT Lifestyle simple, low-effort routines to keep your body active and energised, even on the laziest days.
“If the idea of a ‘proper workout’ feels exhausting before you even begin, you’re not lazy, you’re likely fatigued,” explains Spoorthi S. “Long work hours, mental overload, poor sleep, and constant stimulation drain the nervous system, making intense exercise feel overwhelming. But an important thing to note is that movement doesn’t always have to be intense to be effective.” (Also read: Hyderabad eye surgeon explains why most vision loss in India is preventable but often detected too late )
“Low-effort movement routines can help you stay active, improve circulation, reduce stiffness, and even restore energy without demanding willpower or motivation. When energy is low, the goal should shift from ‘burn calories’ to ‘just move a little.’ Gentle movement stimulates blood flow, improves joint lubrication, and activates the parasympathetic (rest-and-recover) nervous system. This can reduce stress hormones like cortisol and actually help you feel more energised post-movement, rather than depleted,” she adds.
“Think of these routines as maintenance, not training,” says Spoorthi S.
Low-effort movement routines to try
“Especially ideal for those who sit for long hours. Simple movements like neck and shoulder rolls, spinal flexion and extension, hip rotations, and ankle mobility can reduce stiffness and improve overall movement quality,” she suggests.
“A relaxed 10–20-minute walk outdoors supports mood, digestion, and circulation. There’s no need to chase step counts or pace, consistency matters more than intensity,” Spoorthi explains.
“Every hour or so, take one to two minutes to stand up and move. Light squats, wall push-ups, gentle twists, or even walking around the room help prevent fatigue and maintain energy levels,” she adds.
“Combining controlled, slow movements with deep breathing helps downshift the nervous system. This reduces mental overload and creates a sense of calm without complete rest,” says Spoorthi.
“Low-intensity stretches for the hips, hamstrings, and back in the evening help the body relax, release tension, and prepare for better sleep and recovery,” she advises.
“Remember, the goal on low-energy days isn’t to push hard, it’s to keep moving gently and consistently. Small, mindful movements can go a long way in maintaining health, mobility, and energy,” concludes Spoorthi S.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
A FITNESS trainer has warned against a viral exercise trend loved by stars including Molly-Mae Hague’s sister Zoe, saying it could lead to “physiological shock”.
The Hyrox craze – dubbed a “race for everybody” by organisers – has swept the globe since the competition was launched in Germany in 2017, with millions of people now taking part in over 30 countries, including the UK and China.
Competitors are tasked with running 1 kilometre, before hitting a functional workout station of various different exercises – which is repeated eight times.
“(Hyrox is) designed to accommodate all participants and 99 per cent of our athletes reach the finish line,” it reads on the Hyrox website.
Following the race, participants appear on a leaderboard, which are then added up ahead of a World Championship at the end of the season.
Videos of the competitions regularly appear on TikTok, with Zoe and other famous faces including ex Love Island star Molly Smith and 90s popstar Suzanne Shaw sharing their own experiences on social media.
Read more Fitness stories
BIG CHANGE
I went to a Chinese ‘weight loss prison’ & shed loads in 4 weeks
WEIGH TO GO
My daughter weighed 10st at 10 so I put her on a diet, trolls say it’s my fault
However, exercise pro and personal trainer Emma McCaffrey has warned against taking part in the competition if you’re a beginner, insisting it’s a “high-intensity competitive event” rather than a “starter programme”.
“Jumping from the sofa to a one km run and a functional station circuit repeated eight times is a massive physiological shock,” she told the Daily Mail.
Emma added that the loud music, “high-octane environment” and “influencer pressure to perform” often leads to beginners ignoring their body’s natural signals to stop.
“As we’ve seen with cases of heart stress and panic attacks, ‘powering through’ can have serious, even fatal, consequences when the cardiovascular system isn’t conditioned for that level of load,” she said.
Meanwhile, weight loss coach Rachael Sacerdoti called it a “recipe for burnout and injury”.
She added that people “suddenly exposing” their bodies to “high-force, high-velocity training” without the proper preparation and conditioning can lead to injuries – with problems in achilles, patella and rotator cuff among the most common.
“When you’re exhausted, your form breaks down, and that’s when injuries happen,” she warned.
“Most beginners don’t have the strength, technique or movement patterns to maintain good form under that level of fatigue.”
Among those who have suffered following a Hyrox event include fitness fan Ashley Whelan, who had a heart attack after his first-ever Hyrox event.
The 37-year-old had trained for months before the competition and, while he didn’t feel 100% on the day itself, he thought it was just “race day nerves”.
However, after he completed his last lap, his heart rate shot up to a whopping 220 beats per minute.
And once he’d finished the event, he started to experience pain in his chest, arm and back – with on-site paramedics quickly completing an ECG test which showed he was in the middle of a heart attack.
Deputy Fashion Editor, Abby McHale, says “the ‘in’ trainers to be seen in can move as quickly as the next big fashion trend”.
Adidas = fashion ‘sheep’
Adidas has taken over as the top ‘it’ trainer brand of the past few years and they don’t seem to be going anywhere anytime soon.
Starting strong with the Sambas, a trainer which this year will have been around for 75 years, the trainer style became so popular that videos were going viral last year showing a multitude of people wearing them on the same train.
Skechers = boring
The American brand has been around on the footwear market for the best part of three decades, but has never been seen as the trendiest of trainers. No matter what celebrity has been promoting the product the brand still does come with a certain stigma.
Practicality is at the heart, cushioned soles, easy to slip on and breathable, they come with a lot of functions for those who think comfort is key.
Vans = living in the past
Originally made as a skateboarding brand, it went mainstream in the 2000s with its classic black and white checker board trainers that were deemed the height of cool.
Whilst they were never the style of trainers worn to the likes of the gym, they were great worn with the likes of jeans, trousers and dresses for the skater girls. However these days they’ve fallen slightly off the radar, which means if you’re still wearing them you live in the past.
Hoka = fitness fanatic
A trainer brand specialising solely in running shoes the brand was launched in 2009 and has become a staple in runners wardrobes all across the world.
Consistently voted as some of the best running shoes you can buy, they have trainers categorised depending on what kind of exercise you are doing, from road running to hiking and even recovery trainers.
And while they may be great when it comes to exercise, that is where they should stay.
Nike = millennial
A long standing competition with Adidas, Nike has also been one of the market leaders when it comes to trainers, with the Air Force 1’s being the brands best selling shoe of all time.
They may have been the in shoe back in 2018, but they’re not in 2025, meaning if you still rock a pair you want to keep to a trend but aren’t a stickler, you know a good made trainer when you see one and love the cleanliness the all white style brings.
Veja = tight
The French footwear brand has been around since 2005 but only gained major popularity a few years ago.
They have been seen on every celebrity going, even royalty hopped on board the trend with both the Princess of Wales and the Duchess of Sussex seen out in a pair.
However, the buzz around these has now died down and the fashion crowd have moved onto their next pair of trainers. Meaning that those left wearing Veja’s are the kind of people who get their wear out of everything until it falls apart.
He was rushed to hospital, and was found to have a left coronary artery blockage, for which doctors had to shock him with a defibrillator to try and get his heart to beat regularly again.
Ashley has since made a full recovery, but is now warning others to listen to their bodies while taking part in events such as Hyrox.
“It’s still up in the air as to why I got this clot but when I’ve looked into it, deep emotional stress and high-intensity exercise can cause it,” he said.
He said he credits the “strength of” his mind and body to get him through the terrifying health scare, and knows he is “so lucky to be alive”.
“I’m living proof that it can happen to ultra-fit people as well,” he added.
“It’s a case of listening to your body.”
Hyrox has been contacted for comment.
Illinois school closings tomorrow: How to check if your school is closed due to extreme cold
Miami’s Carson Beck turns heads with stunning admission about attending classes as college athlete
Sean McDermott Should Be Steelers Next Head Coach
Nick Fuentes & Andrew Tate Party to Kanye’s Banned ‘Heil Hitler’
Rare ‘avalanche’ blocks Pennsylvania road during major snowstorm
Miami star throws punch at Indiana player after national championship loss
Northeast Ohio cities dealing with rock salt shortage during peak of winter season
Ring claims it’s not giving ICE access to its cameras
