7 Calorie-Blasting Workouts You Can Do in Under 30 Minutes

Why Your Flexibility Stalls

As though going through puberty weren’t enough of a struggle, it’s also the time when you start to lose your natural flexibility. “No one is more flexible in their life than they are as a child,” says Dr. Leython Williams, a doctor of physical therapy at Athletico Physical Therapy. “However, during puberty, children often become temporarily less flexible. Some children have slow growth spurts, while others grow very quickly. This temporary decrease in muscle length/flexibility is a result of their bones growing faster than their muscles and tendons can stretch.”

Note that Dr. Williams refers to this particular loss of flexibility as temporary — meaning we can’t blame puberty for the fact our toes seem to be getting farther away every time we try to touch them.

“There is no specific age when we wake up and our flexibility has ‘officially declined.’ However, it is a fact that as we age our flexibility decreases, which leads to decreased functional ability and mobility,” he explains. “As our bodies get older, we lose a small amount of flexibility as a result of the normal aging processes. There is loss of water in our tissues and intervertebral discs, increased stiffness in our joints, and a loss of elasticity in muscles and tendons. In our 20s and 30s, it is important that we develop a consistent static and dynamic stretching regimen to establish and maintain flexibility and range of motion more easily into our older years.”

That’s right: What you do now matters later. And this isn’t just about keeping up in yoga, Dr. Williams cautions. “It becomes imperative that we stretch regularly to decrease our likelihood of various injuries.” Jill Belland, co-founder of Barre Belle, agrees. “It’s easy to feel invincible if you’re young and injury free! Flexibility will reduce your risk of injury: What doesn’t bend will break. Increased range of motion, balance, and mobility are all linked to flexibility and contribute to overall strength and fitness.”

How to Get It Back

When you’re a kid, flexibility comes naturally; when you’re an adult, you have to take responsibility for improving and maintaining it. “Peak flexibility age for adults can differ person to person and depends largely on their physical activity habits,” says Dr. Rachelle Reed, PhD, Pure Barre’s manager of training development and barre kinesiologist. “Notably, flexibility can be improved at any age when flexibility training is incorporated into a regular exercise routine. It’s important for adults to be strategic about including flexibility training into their workouts, because maintaining flexibility and physical function as we move into middle and older adulthood is associated with better quality of life and independent living.”

There’s no one flexibility standard everyone has to meet, Belland reassures: “There is no golden rule for what perfect flexibility is person to person, but there are simple markers such as touching your toes from a forward fold for hamstrings/lower back, or reaching for your hands behind your back, with one hand behind the head and the other behind the waist, for shoulder mobility. You don’t need to be a contortionist; moving around with fluidity in your everyday life and having good range of motion in your favorite activities without feeling pain or tension is a better way to gauge your own personal goals.”

But where do you start if you want to improve your flexibility? Dr. Reed explains, “There are two main types of flexibility training that you should aim to incorporate into your routine: Dynamic stretching, where a stretch is performed by moving through a challenging but attainable range of motion several times in a row, and static stretching, where a stretch is held in a challenging but attainable position for a longer period of time (at least 10-30 seconds).”

How do you know how far to go? “Our muscles have a natural stretch reflex that prevents us from going too far into a stretch, which can also cause injury,” Belland tells us. “Aim to gently stretch through this reflex. The key to increasing flexibility is about time under tension: It takes around 20 seconds to ease through the stretch reflex. Reintroduce the stretch and hold it for 10 seconds longer, working up to one minute. The second time you introduce a stretch, the stretch reflex will diminish, allowing your body to get deeper into your stretch and also building better muscle memory.”

If you’re still worried about injuring yourself — especially if you’ve been injured in the past — Dr. Williams recommends seeing a physical therapist for guided stretches. Belland reminds us that you don’t have to go to the gym or spend hours on stretching. “Stretch a little bit every day when you can fit it in after a workout or in front of the TV. If you just don’t think you’ll stretch on your own, getting to a yoga or a barre class is helpful if you need the accountability of a dedicated time and space.”

Speaking of the gym, just as your phys ed teacher told you, stretching is especially important before and after a workout. “Far too often active individuals begin their workouts without a dynamic stretch,” Dr. Williams says. “Dynamic stretching increases one’s range of movement and blood flow to soft tissues prior to physical exertion and/or sport performance. This type of stretching is vital in improving performance and reducing the risk for injury.”

But you don’t have to be an athlete to benefit — in fact, stretching is an important antidote to all that sitting those of us with desk-based jobs tend to do. “Sitting at your desk all day can lead to decreased flexibility in hip flexors and hamstrings by keeping them in a shortened position for a prolonged period of time,” Dr. Williams warns. “Consider a standing desk or work station or taking several breaks throughout your work day to stand up and stretch.”

Wellness is an umbrella term — it looks and feels different to each individual person. Despite the fact that I just named five exercises I attempt to partake in weekly — life gets busy! — I really try to branch out of my usual workouts, due to both the need for a challenge and a general interest in looking for new ways to move my body. What are my most recent exercise acquisitions? Breakdancing, hot yoga, and, well, getting TORCH’D. Goop booked us with celebrity trainer, Isaac Boots, to add the last workout to that list.

Boots has a long roster of celeb clients: Vanessa Hudgens, Kelly Ripa, Jessica Chastain, Gwenyth Paltrow (of course!) and more. I’ve always been a bit envious of how the celebrities of today are able to build at-home gyms and call for private sessions in a flash. Yet, beyond the affordability aspect, I’ve been more curious on how they become so fit — diet and personal chefs aside — with such busy schedules.

I found out in the Bahamas. And the workout is not as easy as it looks.

Boots first created virtual at-home sessions to teach TORCH’D classes during the pandemic, with the main premise of the workout focusing on the flow of body resistance, dance conditioning, and targeted repetition with the intention of burning fat. We — the other gal pal journalists and influencers on the trip — were set to complete two morning classes, both Saturday and Sunday. I, unfortunately, missed my connecting flight on Friday and wasn’t able to make it to the Saturday class due to a series of unfortunate travel events (let’s not rehash it, for my sake). But, after talking to the girls who were able to attend that morning session, it seems that the only thing I missed was waking up really sore on Sunday. My quads thanked me for that missed flight.

Group fitness is also something I’ve gotten used to over the years, especially when moving to LA where it's common practice, but going into workouts that I’ve never done before is intimidating. Exercising in front of others, especially when you aren’t familiar with the form of exercise, can be a particularly vulnerable activity.

Therefore, before attending the 45-minute TORCH’D session, I searched for the workouts online to study them a little. I’ll admit, I didn’t think they looked that difficult. But boy, was I absolutely proved wrong. Keep in mind that the Sunday session was outdoors, and although on a shaded rooftop with a stunning ocean view, the Bahamas was in the middle of a heat wave. I already didn’t stand a chance against my already innately sweaty and red-faced self during any form of physical movement.

Boots started the music — an upbeat, EDM like tune — to get us moving to the rhythm.

We began with small movements like arm circles and donkey kicks, pulsed for a bit, and then went ‘double time’ (AKA we picked up our speed). Those rotations would continue throughout the workout. It was during the pulsing portions of the workout where I really felt it target my biceps, triceps, and glutes. A burning sensation formed in my upper arms and legs several times, making it hard to keep going. There were a few instances when I had to take a quick break to get back into it. It was during those breaks when I noticed I wasn’t the only one taking a breather.

As I’ve grown sick of my mundane daily gym routine, I’ve noticed that having fun while I workout is a priority. Boots’ liveliness and charisma matched with his eagerness to teach really helped me get out of my own head (I have the tendency to become frustrated and want to quit during certain moves.)

I now understand now how a lot of celeb women — like Gwenyth — exercise with time constraints. Workouts like Torch'd are simple and tough, but effective at toning all the right places. While I would 10/10 recommend this class to anyone, I (and my sore muscles) definitely encourage you to take a rest day (or two) afterwards. 😉

17. Lindsay and Dean

Are we really surprised? Not only did they get married wayyyy too young (impulsive weddings are never a good idea, people!), but Dean cheats on Lindsay with Rory. I know, I know, Dean and Rory were each other’s first love. But that doesn’t give him a pass, by any means. #JusticeforLindsay.

16. Lorelai and Max

Who can forget a proposal with a thousand yellow daisies? I sure can’t. But no matter how hard they tried to make their relationship work, Lorelai and Max weren’t meant to be together. Sure, they had somewhat decent chemistry. But when it comes to them being lifelong soulmates? In the words of former American Idol judge Randy Jackson: “It’s a no for me, dawg.” And if we’re being honest, Max just wasn’t the one. Aside from their relationship making Rory uncomfortable because Max was her English teacher, Lorelai runs away after she’s supposed to marry him. So yeah, they weren’t a good fit.

15. Lane and Zack

Yes, Zack was just a replacement for Dave. But we can all agree that Lane deserved better than Zack, right?! Throughout their relationship, you can tell Lane missed Dave and just needed a rebound—and Zack was there to fill that void. (Sorry not sorry.) And, if you ask me, they just weren’t compatible.

14. Lorelai and Christopher

For one, their will they/won’t they dynamic got on my nerves. I get it, they were each other’s first love. But for this back-and-forth to go on for over a decade?! Yeah, no thank you. And for Lorelai and Christopher to run off and get married without telling Rory?! Unbelievable.

13. Rory and Logan

Okay, I will say this: Rory and Logan did bring out the best in each other. (And their lavish romantic getaways would always make me love them more.) But at the end of the day, Logan was just a spoiled rich kid who was used to getting whatever he wanted. And I still can’t get over the fact that they cheated with each other in the revival. Just ewwww.

12. Lorelai and Jason

Note to self: Never date your dad’s business partner—especially if they have the desire to sue your dad in the future. And I can’t be the only one who remembers how Digger tried to break up Lorelai and Luke, right?! And if you asked me, they weren’t the strongest pairing.

11. Kirk and Lulu

You know what they say: The couple that play fights night terrors together, stay together.

10. Luke and Nicole

Honestly, their relationship was doomed from the beginning. For context, Luke started dating Nicole after Jess made fun of him for being in love with Lorelai. Then, Luke went on a cruise ship, fell head over heels for Nicole and married her while he was inebriated. It’s beyond messy and I am so here for it.

9. Paris and Doyle

They were just the cutest couple! And it’s no secret that they put the “soul” in soulmates.

8. Babette and Moury

Let’s hear it for the unsung heroes of Stars Hollow! Their dynamic was everything and I wish we got a chance to see more of their relationship on-screen. Bummer :(

7. Rory and Dean

Hear me out: They were cute in the beginning. Much like Lorelai and Christopher, Dean was Rory’s first love. (I mean, he built her a car after they broke up! If that’s not adorable, then I don’t know what is.) And I can’t say they weren’t cute together. Still, he cheated on his wife with Rory when they reunited years later. And we don’t condone cheating in this household.

6. Lorelai and Alex

I don’t hear enough people talk about Lorelai and Alex. And if you ask me, that’s a crime. Even though they were only an item for a short period, they gave what needed to be given whenever they were together on-screen. Talk about chemistry!

5. Lane and Dave

Love them or hate them, Lane and Dave truly were truly PERFECT for each other. Remember when Dave stayed up all night to read and understand the Bible because Lane came from a very religious household? He is the true definition of “if he wanted to, he would.”

4. Rory and Jess

IMO, Rory and Jess were endgame! Yes, Jess was a hot bad-boy. But he was more than that. Jess truly challenged Rory and he believed that her future held so much promise and potential. So, I can see why he would be mad to discover that she dropped out of Yale, became a member of the DAR, and lived in her grandparent’s house. (IYKYK.) Honestly, I believe Rory and Jess could’ve made their relationship work if they met later in life. I can dream, right?

3. Sookie and Jackson

You won’t find anyone more obsessed with produce than these two. There's something so tender and sweet about their relationship. They are just so cute. I can’t get enough of them!

2. Emily and Richard

TRUE COUPLE GOALS. Sure, they have their ups and downs, but in the end, they always find their way back to each other. And I still get sad thinking about the A Year in the Life episode that centered around Richard’s death. (BRB, crying — he promised she could go first!!!!)

1. Lorelai and Luke

What can I say? Lorelai and Luke were made for each other. They truly have something special. From throwing a surprise going-away party for Rory to building an ice-rink for Lorelai, Luke has never shied away from showing how much he cares for Lorelai and her daughter. (Help, I’m swooning!) And don’t even get me started on Lorelai and Luke having the most beautiful wedding ceremony ever in the Netflix revival! They were made for each other. I rest my case!

Who is your favorite couple from Gilmore Girls? Stay updated on all the latest entertainment news with Brit + Co and check out The Best Fall Gilmore Girls Episodes To Bookmark For Your Rewatch while you're at it!