You’ve probably seen people work out with tires at the gym and wondered one thing: “Why?”
As it turns out, tire workouts help build strength and endurance and burn major calories. Plus, it’s a nice change of pace from the barbells and dumbbells you’re used to working with, says Rebecca Gahan, CPT, owner and founder of Kick@55 Fitness in Chicago.
“If you always use the same equipment for strength training, your muscles adapt and your progress plateaus,” says Gahan. “Integrating a tire into your workout will shock the body and force your muscles to work in a completely new way.” Plus, let’s be honest — just lifting that tire can make you feel pretty badass, right?
For safety reasons, it’s important to start out with a lighter tire that’s suitable for your activity level and strength. Luckily, you don’t need a heavy tire to reap the benefits. Here’s how you can lose fat and build muscle with these seven tire workouts.
1) Pop Squats
“Stand in the centre of the tire in a low squat and jump up onto the tire with both feet to land standing,” says Astrid Swan, celebrity trainer and instructor at Barry’s Bootcamp in Los Angeles. This works the legs and glutes for strength and definition, while also providing a burst of cardio to blast calories and get your heart rate up.
2) Decline Push-Up and Knee Drive
You know how much I love hyperspeed videos – but today, I’m changing it up! ❤️….no it’s not in slow motion 😜 💚These are 4 simple moves that are a small twist on things you already do that help you build strength AND stability! 💜The idea here is to go SLOW on the lowering/eccentric phase – this way you learn to control your body, activating every single muscle you should while doing these moves 😏 🖤If you’re one of my clients, you know how much I LOVE these! Everyone needs these! 😉 💙Give it a shot – 4 seconds down, 1 second up. We did 3 reps for the sake of the video – but give me 10 reps of each! ⭐️B: Step Downs ⭐️M: Single Leg Hinge w/ Reach ⭐️B: Decline Push Up (can always scale it to hands on bench/tire!) ⭐️M: Low Row / Horizontal Pull (can always scale your angle to make it more difficult or easier) 💪🏽Now get to it! (Gosh, I am too hyper – I can’t take this slow motion 🤣) #trainwithbetina #WHStrong #TwBGymWorkouts @womenshealthmag @niketraining
“With your feet on the tire and hands on the ground, bring yourself into a plank/pushup position. Lower yourself into a push-up and press up, then drive one knee to your chest and switch, then repeat,” says Sweatworking App coach, Betina Gozo. “This movement is great for your chest and shoulders, and it works your core and stability.”
3) Single Leg Box Jumps
“Start standing on one foot and explode up onto the tire, landing on a single leg,” says Swan. Either jump down or step down, depending on your activity level and joints. (Don’t worry — you’ll still get the cardio and toning benefits.) Switch legs each time. This move works the legs and helps with balance.
4) Tire Flips
Happy 2018! Ended last year by taking a week off from hard training…sucks but a necessary evil: when you train seriously, a week of only light conditioning can help get your body right. Makes my mind go nuts too, so that first workout off of rest is all about aggression. Hence I led with tire flips. Here are two ways to spice those up when you realize 450 pounds is kinda light: 1) add that lateral burpee, because burpees make everything better. Emphasis is on moving quickly into each position. 2) lateral body clean to tire flip. This one’s tricky but super useful; essentially you’re chaining a move that requires athleticism and coordination to one that requires power and coordination. Gotta come out of the body clean and quickly find a low power stance to make it work. 3 sets down with standard flips back, about 90 seconds between each set…that’ll wake you up on Jan. 1. #fitness #training #tireflips #welcometo2018 #conditioning
Give yourself some space and do tire flips across the floor. “Squat down, lift the tire from the bottom, and then flip it,” says Gahan. It sounds easy, but it’s super challenging, so be prepared to use all your strength.
“You are now receiving the benefits of a weighted squat, along with upper-body resistance, as well,” says Gahan.
What’s more, you can also pair this with a broad jump. Do back and forth tire flips with a broad jump by flipping the tire, broad jumping to the other side, and then flipping the tire again, she says.
5) Bring in a Sledgehammer
This is the ultimate warrior activity, so get your sledgehammer ready and pound that tire. “Use a weighted sledgehammer to lunge back, squat, and hit the tire, repeatedly,” says Gahan. Aim for about 10-15 reps per side, she says.
6) Lateral Jumps Around the Tire
This move gets your heart rate going without putting too much pressure on your joints. “Do lateral jumps from one outside part of the tire, into the inner hole of the tire, and then out to the other outside part of the tire,” says Gahan. It’s also easy to do this one in a smaller space, and it can give your arms a rest between other tire exercises.
Wanna kick it up a notch? Add a burpee. “Standing parallel to the tire, hinge back into an athletic position with your arms back, then using your arms to drive up, hop with both feet into the middle of the tire, then repeat to hop back out of the tire going the same direction. Then drop down to a burpee and repeat,” says Gozo. “I love this movement because you work your fast twitch muscles, get your heart rate up, and work your chest and back with the burpee.”
7) Tire Rope Pull
Rope and tire fun with my girl @maeday_training 💪🏽👯 ⭐️Change it up with different positions on movements you may already do! ⭐️My personal favorites are seated and tall kneeling because they take your legs out of the equation 😏(but also really highly dislike them because they’re tough!) ⭐️Added bonus: tire rope pulls! This was not a heavy tire, so our goal was to pull the rope as quickly as we could before the tire got to us! ⭐️also – sweet dance moves brought to you by @missjessika 🤣💃🏾 @niketraining @womenshealthmag #trainwithbetina #WHStrong
This is a more advanced tire exercise, so proceed with caution. “String a battle rope through the tire while it is on its side, then bring the two ends of the rope in line with the tire. Grab both ends of the rope, then while you’re staying nice and low in a squat, row both ropes at the same time while the tire rolls to you, quickly grabbing closer to the rope as the tire rolls towards you,” says Gozo.
“Once the tire rolls all the way to you, push it back and repeat. I love this movement because it challenges you to move quickly and efficiently while working your grip strength and core,” she says.
By Isadora Baum