Whether you have five minutes, 24 minutes or an entire hour, moving your body does wonders for your health, soul and mind. Enjoy this collection of various movement practices you can complete just about anywhere. Grab your sneakers and get moving!


Master this Move: Lunge

  When it comes to shaping your legs and posterior, the squat isn’t the only exercise in town. Lunges work your entire lower body and...

Build Muscle for Health and Aesthetics with this Bodyweight Routine

  Building muscle and losing fat makes you look great! It’s hard to argue with that. But there are those that will decry this as...

Try this Simple Squat Challenge from Nikki Sharp

From modeling and living in seven different countries to becoming a certified yoga teacher, Nikki Sharp is a wellness expert with years of fitness learning...

Mixing Up Movement: It’s Time to Get Awkward 

As it turns out, doing something new and unfamiliar that makes us feel a bit awkward and incompetent is good for us.

Medicine-Ball Madness

You don’t have to shoot hoops to get a good sweat on with a medicine ball.

Mobility Fix

Mobility is the secret to range of motion and injury prevention, whether at the gym, at home or at the office.

Accept the Invitation From a POP Star

A POP Pilates class has an inclusive vibe that’s electric, as the instructor encourages participants and the participants’ enthusiasm invigorates the instructor.

Five Maximizing Moves for a Total-Body TRX Workout

Add these five total-body moves to your next TRX workout to get more out of you training. If you're looking to mix up your training...

Master This Move: Burpee

Master this total-body move to engage every muscle and increase calorie burn. Burpees. You either love them or you hate them, or you love to...

Train Together With this SandBell Partner Workout

Motivate your fitness goals with a little help from your loved ones or friends and this partner workout. The New Year was a great time...

Cardio Makeover

Love or hate cardio, you’ll feel your heart pumping when you swap your usual treadmill run for this bodyweight workout.

Love Thy Neighbor With Cassey Ho’s Apartment-Friendly Workout

Blogilates and POP Pilates creator Cassey Ho is also a champion of body positivity and loving your workout—and the results.

Six Conditioning Moves for Hockey Players

Build strength, balance and agility like the pros with these conditioning moves for ice hockey players led by the Los Angeles Kings coaching team. If...

A Workout to Get Your Adrenaline Pumping

Adrenaline is a powerful tool that can fuel your workout and leave you feeling great—and it’s all thanks to a hormone called epinephrine. "It's all...

How to Add a SandBell into Your Workout Routine

Whether you’re a gym newbie or a fitness veteran, the SandBell is a great tool for shaking up your workout routine or traditional movements. We...

Train Like an Olympian

This Team USA–inspired workout will leave you feeling like a champ.

New Year’s Strength Resolution

Get a move on 2018 with this total-body circuit.

Use these Workout Circuits to Sculpt Amazing Abs

Sculpt and shape your core with these workouts that aren’t just plain old crunches. “Six-pack abs” have been the focus of fitness for decades, with...

Burn off the Holiday Fun with This Zumba Routine

Get your groove on and burn some serious calories, as you shake it to this Dembow track. The holiday season has come and gone—unfortunately, the...

Incorporate These TRX Moves into Your Cycling Training

Five moves to train your core, coordination and stability for cycling. For many, the weather outside is still frightful, and the conditions are not optimal...

Why Having a Specific Goal Isn’t Always Necessary in Fitness

You don’t have to have a goal to work out if you just enjoy the process and overall benefits of fitness. As someone who has...

Pressed for Time? Try this 15-Minute SandBell Workout

Don’t let the craziness of the holidays postpone your workout into the New Year. It’s the holiday season and 2017 is coming to a close,...

TRX Moves That Will Make You a Better Skier

Planning to hit the slopes soon? Prepare your body for this intense snow sport with a little help from the TRX Suspension Trainer. Haven’t made...

Holiday Breakthrough Workout

Stay on track with this 30-minute sweat session.

Feel-Good Flow

Gentle, precise micro movement does wonders for moving through your day.

15-Minute SandBell HIIT Partner Workout

Grab your workout buddy and try this calorie-blasting partner workout. Hit a plateau and lacking the motivation to get going again? We totally get it!...

How to Maintain Your Summer Strength All Year Long

Summer is fleeting, but fitness is forever. There are two times each year when we collectively decide to prioritize fitness: First, in January, when we...

Five Maximizer Moves from Shaun T

Trust and believe these moves will transform your workout.

Cycle Core Conditioning

Do these moves to complement your time in the saddle.

Celebrate Working Together

Three moves can help your hardest-working parts work better together.

A Wicked Halloween Workout

Get in the ghostly spirit with this spooky-fun workout. The time of year is finally here where we can embrace the ghosts, goblins and creatures...

Use this Workout to Train Your Perseverance

Approach this workout regimen two different ways to train your body and build stamina. A big part of our personal health and fitness goals revolves...

A TRX Bodyweight Workout for Beginners

Use these versatile straps to get a full-body workout wherever you are—no matter your fitness level. I am so excited to share my favorite piece...

Activate Your Inner Brady

Better preparation fuels peak performance and longevity.

Set to Endure

This superset strength routine is everything you need to get your body fit to handle anything that comes your way. 

Get a Body Like a Dancer

There are hundreds of reasons to dance, and cultivating a dancer’s body is one of them.

Three Moves for the Long Haul

Prepare to endure life’s challenges with these moves.

Train Your Body to Handle Life’s Curveballs

Why you should be training your body to prepare for the unexpected with playful movements. Almost everyone can agree that structure and stability are important...

Project Summer: Meet Jericho McMatthews and Joel Freeman, Creators of Core De Force

The Beachbody trainers and co-creators of CORE DE FORCE share their go-to workouts and where they find inspiration. This summer, we’re bringing you inspiration from...

Six Workout Programs to Keep Seeing Results

Six workout programs that will keep your muscles challenged and your gym time effective. Heraclitus, a philosopher in ancient Greece, once remarked that, “Change...

Seven BODYCOMBAT Moves to Master before Your First Class

Get comfortable with your kicks and punches before you try out your first Les Mills BODYCOMBAT class. You’ve danced and pumped and grooved—but what about...

Try This Parkour Move: Cat Balance

Challenge your balance with this feline-esque move. Stretching is vital. Not the yoga kind, though. Here I’m referring to stretching your abilities in movement and...

A One-Minute Workout Could Keep You Healthy

Researcher and author Martin Gibala, Ph.D., explains how.

Strength School

This strength-building workout gets you back into the routine.

Energy Boost

This movement sequence combines disciplines to shift your energy.

Strategic Movement

Three self-care moves can help you get ready, get set and go—where YOU want to go.

Project Summer: Meet Lauren Walker of Energy Medicine Yoga

The yogi and author shares her go-to stress-busting move, and where she finds inspiration. This summer, we’re bringing you inspiration from some of the top...

Torch Calories with Tuck Jumps

Learn how to master the tuck jump, a plyometric training staple that will send your calorie burn into overdrive. If you want to take...

Project Summer: Meet Chansada Sonesing, Trainer and Instructor for U-Jam Fitness

The dance instructor shares his go-to workout and ideal summer day. This summer, we’re bringing you inspiration from some of the top celebrity fitness teachers...

Five Moves You Might be Doing Incorrectly

Check your form on these five popular movements to get the most out of your workout. If you’re as obsessed with STRONG by Zumba® as we are,...

Project Summer: Meet Susy Marks, Co-Founder and Creative Director of U-Jam Fitness

We asked the dancer and fitness instructor for her go-to workout and her top stress buster.  Co-founder and creative director of U-Jam Fitness®, Susy C....

How to Master Crow Pose

Challenge your balance and body awareness with this yoga pose. It's easy to get lost in our daily schedules; responsibilities and routines take up much...

Project Summer: Meet Ryan Hurst of Gold Medal Bodies Fitness

The fitness coach shares his go-to workout and ideal summer day all the way from Japan. This summer, we’re bringing you inspiration from some of...

Project Summer: Meet Jules Fultz, Program Director for POP Pilates

We asked the instructor and mom of four to share her go-to workout and her power food. This summer, we’re bringing you inspiration from some...

Project Summer: Meet Dan Edwardes of Parkour Generations

The parkour expert shares his go-to summer workout and why he loves parkour. This summer, we’re bringing you inspiration from some of the top celebrity...

Five Lower-Body Moves to do Instead of Squats

Firm your booty and shape your legs for summer with these five movements that aren’t squats. What do Jennifer Lopez, Kim Kardashian and Beyoncé all...

Summer Body in a Pop

Just like the best of summer nights, there are workouts, and then there are workouts you don’t forget.

Light Up Your Blind Spots

Three moves can help you develop a better body sense.

Deep Reset: Yoga Nidra

This practice will help you find your way back to being.

Try POP Pilates for a Tight and Toned Mid-Section

This group fitness class is all about toning and strengthening your core. When it comes to working out, I love getting sweaty—going for a...

Project Summer: Meet Tracey Mallett of Bootybarre

We asked the Master Pilates Instructor and mom of two to share her go-to summer workout. This summer, we’re bringing you inspiration from some of...

Try This Parkour Move: Tic-Tac

Play around with your movements using nothing but a wall. Look at how children move when they play: almost universally—assuming the adults around them don’t...

Project Summer: Meet Dr. Emily Splichal of BARE

We asked the barefoot science specialist for her go-to summer workout and her perfect summer day.   This summer, we’re bringing you inspiration from some of...

Six Hacks for Stronger Muscles

Train your body to be stronger with these simple movement alterations. The English language is a fascinating thing. It’s existed for thousands of years, yet...

Chisel Your Core With Two Martial Arts Moves

Even if you’ve got no intention of ever entering the ring, honing your hooks and crafting your kicks are still seriously smart moves. Boxing and...

How to Do a Cartwheel

Spark your creativity by getting upside down. When most people think of creativity, art and music are probably what spring to mind first. But we...

Project Summer: Meet Daily Burn’s Lisa Wheeler

We asked the digital fitness superstar for her perfect summer day and go-to summer workout. This summer, we’re bringing you inspiration from some of the...

Core By Creation

Watch out world, summer body in progress.

Your Summer Yoga Practice, on the Fly

AcroYoga’s founder and chief visionary Jason Nemer and a crew of AcroYogis shares a summer practice with 24Life.

Unleash Your Workout (Without Starting from Scratch)

A little bit of change can go a long way toward your commitment—and your results.

Care for Your Creativity

Three moves break through physical and energy blocks.

Seven Ways to Play at the Gym

Treat the gym like your playground to make your movement a little more fun. When we were young, play was our life; it was our...

Three Playful Movements to Add to Your Workout Routine

Return to your childhood ways and have fun with your movement. We live in a fast-paced, goal-oriented society and are expected to always be productive...

Rise, Shine and Go

This morning routine will make your day.

Summer SANDBELL® Strength Circuit

It’s got all the strength and sweat you need for a summer body.

Summer of Self-Love

Three playful moves take care of brain and body.

Tone Your Arms for Wedding Season

Try this full-body workout with an emphasis on push-ups to get your arms, chest and shoulders ready for summer. When the sun is out and...

Need Motivation?

Five fresh reasons to work out. If you’re still finding excuses when it comes to exercise, check out the benefits below and prepare for...

Class Notes: What to Expect from Barre Harmony

Daily Burn’s Barre Harmony ups the intensity. I’ve taken barre classes for years, and now that it’s trending, there are no shortage of barre—and barreless—options....

Take a Chance on 3 Self-Care Moves

Do these moves to get acquainted with—and even master—the edge of your comfort zone.

Summer-Ready Body at the Barre

Strengthen and lengthen with Barre Harmony.

Test Your Grit

Learn these moves to boost strength and function.

Win the Day

Athletic movement helps you get agile, limber and strong.

How to Know If You’ve Done a Good Workout

Could your workouts be stronger? Check for these five signs of solid training.

Try The Daily Burn Dozen

Your 12 Move Total-Body Workout.

Workout Wherever

Parkour expands your horizons.

Add These Unique Movements to Your Circuit Training

Boost fat burning and conditioning with these moves.

Double the Fun Partner Workout

Level up your Motivation and your Intensity with Partner Workout.
great week of workouts

Eight Tips for Fitting in a Solid Week of Workouts

How to make training fit into your busy life. When you have a busy schedule, it can feel impossible to fit workouts into your week,...
Full-body strength workout with Ashley Pitt

Get Strong With This Five-Move Workout

Challenge your body with a short full-body circuit using dumbbells, a medicine ball and a jump rope.
 It’s not too late to get a fresh...

The Zen of Strength

How to find flow in the moment of being fit. We live in a world that demands our attention, compromises our focus, and steals your...

Bring 2017 on Strong

Jump-start your routine — or progress — with Alex Carneiro’s strength workout.

Short-Circuit Fat Burn

This high-energy cardio circuit gets you off the treadmill.

Fitness in the Kitchen With Jorge Cruise

These are the real answers you need to kick off the New Year.

Why Gloves Can Help Your Workout

Blisters and callouses are not a badge of honor. You’re not necessarily harder, better, faster or stronger for having them. In fact, having your...

Get the Most Out of Your Hotel Gym

How to stay fit when you’re on the road. Hotel gyms range from bare bones all the way up to top-end luxury facilities offering...

Avoid these Six Cardio Machine Mistakes

In order to get a good workout every time, steer clear of these common habits. People make all sorts of mistakes at the gym,...

Four Times When Steady-State Cardio is the Way to Go

Sometimes, slow and steady wins the fitness race. Steady-state cardio often gets a bad rap, and the reputation is understandable. There are a ton...

A Healthy Mind, A Rich Life

Mega-success, fitness personality and business coach Chalene Johnson teaches people to find health, wealth and peace of mind.

Catch the Holiday Express

A 24-minute total-body workout you can do wherever the season takes you.

All the Right Tools

Exciting new equipment can take your fitness to the next level.

Hit the Turf

Tackle a turf workout for big benefits.

Take Hold of Life with Epic Goals

“Health is what I value most” – Diana Nyad

‘Tis the Season for Perfect Gifts

Find the perfect holiday gifts for everyone on your list, from the yogi to the weekend warrior to the fashionista.

Nine Last-Minute Gifts

Running out of time? Run to the gym!

Make a Move on Pain

Be consistent for long-term results, say Kelly and Juliet Starrett.

How to Take Fearless First Steps

An expert Zumba instructor answers your questions.

Three Signs you Should Increase Your Workout Intensity

Have you hit a plateau in your fitness progress? Here are three easy ways to tell when it’s time to ramp up the intensity...

The Case for the Dynamic Warm-Up

For a better sweat session, warm up your muscles and joints first. If you like the sound of "more muscle, less injuries" and "maximum performance,...

Are You Fit Enough to Be a Firefighter?

Firefighters need to be physically ready for a challenge at a moment’s notice. Firefighters. They’re quick to arrive at the scene of a crisis and...

Pack your Bag!

Why do you need a specialist gym bag instead of any old duffel? Because it makes life easier.

Kick Up Your Routine with Kettlebells

Train for explosive power and dynamic flexibility.

Living Your Dream with Bo Eason

Bo Eason has realized “impossible” dreams more than once, and he’s got the formula for all of us to do so, too.

Warm-up: Handstands, Explained

All of us are capable of some degree of balance, but for most of us, the handstand remains an elusive feat — made all...

Warm-up: What Posting Gym Activity Says About You

If you suspect that your friend’s gym selfies on Instagram mean she’s a narcissist, you could be right. Researchers from Brunel University in London...

The Most Important Relationship

Phil Timmons explains why getting more out of your training starts with a new relationship — to yourself.

The Great Yogic Stretch

Reset your body and mind with deep, intense stretching.

Your Team Starts with You

The saying goes, “There’s no ‘I’ in team,” but at times, “I” is the most important letter.

Why Community Matters in Fitness

Grooving together takes on greater meaning when we look more closely at brain function.

Group Think

How collective flow states can lead to a happier, healthier group.

Are Pre-Programmed Elliptical Workouts Right for You

Take the guesswork out of your gym session with preset programs. Elliptical workouts are easy to personalize: you can adjust the ramp height, resistance level...

A Top Podcaster’s Must-Do Workouts and Morning Routine

If you’ve never listened to Shawn Stevenson’s top-rated podcast The Model Health Show, you’re missing out on a wealth of knowledge and laughs, delivered...

A Midsummer Night’s Dance Party

Do these U-Jam co-founder’s moves, and let the groove follow.

Clean Sweep

The lymphatic system clears out a host of “distractions” to good health.

Train Like An Olympian

This Team USA–inspired boot camp will be offered for a limited time only.

Focus Pocus

It’s not a trick of the light — sometimes focus can dim your passion.

Focus on the Flex with Alex Carneiro

Alex Carneiro’s got a straight-up workout for your chest, arms and back.

Rock Your Hike at These Popular Parks

Top Must-Visit National Parks.

Driven to Distraction

Regain your focus in our “attentional economy.”

Fit in the City: Las Vegas

Vegas has nearly every activity under the sun, including the ones that help you get fit. Las Vegas isn’t exactly known for healthy lifestyles, but...

Get on the Ball for a Better Run

Jill Miller demonstrates three regenerative movements to help prevent injury and pain.

Blow Past Your PR With Sprints

Want to add some sprints to your workout? They have myriad benefits. Many people do them to lose fat and build muscle as sprinting...

Solar Flow Power, From Your Core

Yoga delivers more than peace, love and happiness. Light up your midsection with asanas that train and challenge your core, and more. What You Need ...

Leave Your Cardio Comfort Zone

How to mix up your routine by trying a new piece of equipment.

No time? No problem. Try Tabata.

Burn big calories with this total-body cardio and power Tabata workout.

Hit-the-ground runner’s workout

Be a better runner with this strength endurance routine.

Cassey Ho’s Go-To Energy Boosts

The POP Pilates guru tells us her best practices for energy all day.

Avoiding Hitting a Wall this Race Season

Brendan Brazier explains why mid-workout fueling is essential.

Hot 24: E=mc2

The options to move our bodies are more abundant than ever before.

Take a Load Off to Take More On

Here’s why the same workout is much harder – though you haven’t changed a thing.

How to Make Your Trip to the Gym Count

Four ways to stay focused and maximize your workouts.

20-minute Cardio Rowing Workout

You may have heard that rowing is the new cardio. While we are not yet ready to give up our daily run and dance...

3 Ways, 30 Days

Mix and match your workouts Did you set a personal fitness goal? Good. If you want results, then strategy is your game and we’ve got...

Fit for a God

It’s not every day that an up-and-coming actor portrays a mortal with godlike powers, but that’s exactly what Brenton Thwaites got to do as...

Cycling Transported

Forget about cruising through mountain passes and sunsets: Imagine you’re pumping up and careening down slick catwalks that snake in and around towers and...

Fundamentals of Foam Rolling

The experts at TriggerPoint explain how to foam-roll, to release you from your body’s chain-reaction response to stress.

Techniques for Effective Self-Care

Learn Jill Miller's techniques now, for a better workout or less pain, tomorrow.

Coaches’ Corner

What should I do to lose weight — strength and conditioning, or cardio? Nik Herold: That’s a very popular question, especially at the start of...

7 Tips To Get Excited About The Gym

Officially signed up for your gym membership? Congratulations! You've taken the first step toward a (hopefully long-term) relationship with exercise. Don’t be surprised by...

Know Where You’re At

Guessing how much time on the treadmill will work off the second helping of pumpkin pie — or how many calories were in that...

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