&Follow SJoin OnSugar
Achieve your health goals for Summer. Be it losing weight, running a marathon, or eating a balanced diet — we're here to help.


Weekly Prize: $100 New Balance gift card


Satiate Your Sweet Tooth With These Under-150-Calorie Late-Night Treats

Posted By Jenny Sugar on Nov 24, 2016 at 7:44PM

Sure, you'd love some one-on-one time with a bowl of ice cream and a spoon, but that late-night treat can pack on over 250 calories. Whether you're craving a sweet, creamy dessert, a homemade cookie, or chocolate-anything, here are healthier ways to indulge so you can enjoy your treat without a dollop of guilt.

After This 30-Day Challenge, You'll Have the Best Butt Ever

Posted By Jenny Sugar on Feb 14, 2017 at 8:40AM

Squat challenges are all the rage now, and while it certainly is an accomplishment to work your way up to 200, 500, or even 1,000 squats (yikes!), doing the same kind only works certain muscles. Here's a new challenge for you to try. It involves five different squat variations that you repeat and eventually work up to 200 reps in 30 days.

Here are instructions for the five different variations followed by a 30-day plan to get you all the way to 200. It's not advised to skip right to day 30 if you want to be able to walk the next day, so follow the plan and adjust it slightly according to your schedule and ability level. For a quick guide, here's a printable version of this Squat Challenge.

Number 1: Narrow Squat

  • Stand with your feet touching. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can. Be sure to keep weight back in your heels.
  • Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
  • This counts as one rep.

Number 2: Narrow Squat With Back Kick

  • Stand with your feet touching. Hold your hands comfortably in front of your chest or on your hips, and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Be sure to keep weight back in your heels.
  • Then rise back up, straightening the legs completely, and lift the left leg behind you for a back kick. Lower the foot back to the floor in a narrow squat position.
  • Do another squat, then straighten the leg, do a back kick with the right leg, and step the right foot back to meet the left.
  • This counts as one rep.

Number 3: Basic Squat

  • Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can, keeping weight back in your heels.
  • Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
  • This counts as one rep.

Here's a video demonstrating the basic squat.

Number 4: Basic Squat With Side Leg Lift

  • Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor, keeping weight back in your heels.
  • Then rise back up, straightening the legs completely, and lifting the left leg out to the side, squeezing the outer glute.
  • As you step the foot back into shoulder-width distance position, squat down again. Then stand up and do a side leg lift on the right side. Lower the leg back to the starting position.
  • This counts as one rep.

Number 5: Sumo Squat

  • Stand with your feet wide, toes pointing out. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Make sure to keep weight back in your heels
  • Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
  • This counts as one rep.

The Plan

Unlike other squat challenges, this involves five different variations to not only sculpt your legs and booty more effectively, but also to beat boredom and prevent overuse injuries. This plan incorporates rest days, so while you can hold off on squats that day, you can (and should) still do other workouts to target your nonsquatting muscles.

Get a Full-Body Burn With the Row Machine

Posted By Anna Renderer on Nov 26, 2016 at 9:26AM

You've probably passed the rowing machine more times than you can count, but the next time you're at the gym, try giving it a go! This piece of overlooked equipment offers up a heart-pumping cardio workout while also toning the entire body. World champion rower Josh Crosby of Equinox takes us through an interval workout that can easily be built upon for your next 30-minute sweat session.

You Need This Hill-Climbing Treadmill Workout in Your Life

Posted By Jenny Sugar on Aug 17, 2016 at 7:43PM

Tired of the basic interval workouts you've been doing over and over again? Forget about speed intervals. This treadmill hill workout incorporates one-minute butt-lifting moves to bust through your cardio-machine boredom. Talk about a major butt and thigh burn!

Time Speed Incline Leg work — off the treadmill
0:00-5:00 3.0 1.0 Warmup
5:00-10:00 4.0 6.0
10:00-11:00 Alternating front lunges
11:00-16:00 3.5 8.0
16:00-17:00 Squats
17:00-22:00 3.0 10.0
22:00-23:00 Alternating reverse lunges
23:00-28:00 2.5 12.0
28:00-29:00 Plié squats
29:00-34:00 2.0 12.0
34:00-40:00 2.0 1.0 Cooldown

Be careful getting on and off the treadmill, as it will still be moving. Also, this workout is not one that would work well in a crowded gym, especially if there are people waiting to use the machines. If this is too hard or too easy, adjust the incline and/or speed to fit your level. Don't forget to print this workout — your jeans will thank you!

Running 101: The Active Warmup

Posted By Susi May on Jan 27, 2014 at 3:08PM

Stretching before a run has always been a little iffy in our playbook. It's hard to lengthen muscle fibers before they're warm, and trying to do so can lead to injury. But warming up is still a good thing, so try an active warmup.

A dynamic warmup raises your heart rate a bit while priming your joints for action. We created this video of five moves to do before you hit the ground running. Check it out!