Forget the gym — you just need 5 moves to build lower body strength and boost your metabolism
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If your legs are craving a workout but your motivation to leave the house is not showing up, this one's for you. Trainer Sandy Sklar has cooked up a spicy five-move bodyweight burner to target your legs and give your metabolism a friendly boost.
'This sequence is SO GOOD!' says Sklar. 'It will have your heart pumping and your legs, glutes, and calves on FIRE!' Translation: you'll be sweaty, slightly out of breath, but feeling real good after it's done.
You'll perform each move for 30 to 40 seconds, keep rest between exercises to a minimum, then take a 60-second breather before jumping back in. Aim for three to five rounds depending on how brave you're feeling today. Be sure to roll out one of the best yoga mats underneath you for some extra padding between you and the ground.
So if you're ready to sculpt leaner legs and possibly waddle a little tomorrow, here's everything you need to crush this quick but brutal lower-body circuit.
Yes, you definitely can. Bodyweight workouts like this one might look simple on paper, but your own body can be a powerful resistance tool. Moves like squat jumps, split squats, and calf hops challenge your muscles in multiple ways. You're not just building strength in your legs and glutes. You're also improving your coordination, balance, and stamina.
Using powerful, high-impact movements, this workout from trainer Sklar is designed to work several lower-body muscles at once. Your muscles have to work harder to push off the ground and control the landing, which helps develop both strength and stability.
These types of movements also get your heart pumping, which supports cardiovascular health and gives your metabolism a nice kick in the pants by encouraging your body to keep working even after you've made it to the end of the workout.
Of course, lifting weights is a proven way to build muscle, but it's not the only option. Bodyweight training lets you zero in on good form, build real-world strength, and train in a way that's a bit friendlier on your joints. You can slow things down to really feel the burn or pick up the pace if you're feeling bold (or just trying to get it over with).
It's also wildly convenient. You can do this in your living room, backyard, or hotel room floor. And when this starts to feel like a breeze, you can level up by adding more rounds, cutting down rest time, or throwing in a pair of light weights.
Forget the gym — boost your metabolism and build full-body strength with this 7-move kettlebell workout
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No gym, no problem — this 35-minute Pilates workout builds full-body strength and tones your core
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The fluids can also transmit HIV when they come into contact with cuts or sores, or when they're introduced to the bloodstream via contaminated needles, for instance. Most people who contract HIV get it through unprotected anal or vaginal sex — meaning sex without a condom or without HIV-preventing medications. People can also contract the virus by sharing the equipment used to inject drugs, such as needles or syringes. Babies can get HIV in the womb, during childbirth or from breastfeeding, if their mother has HIV. People living with HIV who take medicines called ART can suppress the virus to the point that it can't spread via sex. These "virally suppressed" people also have a much lower chance of transmitting HIV to their kids via pregnancy, childbirth or breastfeeding. They are also less likely to spread the virus via shared injection equipment, although experts aren't sure exactly how much the risk is reduced. The symptoms of HIV vary depending on how far the disease has progressed. The virus can spread from one person to another at any stage of the infection, unless the infected person is taking ART and has reached "viral suppression" (see glossary). The initial stage is called "acute HIV infection." Within two to four weeks of contracting the virus, many people develop a flu-like illness involving symptoms like fever, headache, rash and sore throat. These symptoms can last from a few days to a few weeks. Some people have no symptoms at this stage, however. The viral load, or amount of HIV in the blood, at this stage is very high. The second stage of the disease is "chronic HIV infection," during which the virus continues to multiply but at a slower speed than during acute infection. This stage is also called "clinical latency" or "asymptomatic HIV infection," as many people don't feel sick during it. People can remain in this stage of the disease for 10 to 15 years, though some pass through it more quickly. As the virus multiplies, levels of an important type of immune cell — CD4 T lymphocytes — decline. Without treatment, the disease will eventually enter its most advanced stage: AIDS. This can come with a wide range of symptoms, including rapid weight loss; recurring fever; night sweats; extreme tiredness; prolonged swelling of the lymph nodes; diarrhea; sores of the mouth, anus or genitals; and blotches on or under the skin or inside the mouth, nose or eyelids. It can also trigger neurological problems, like memory loss. AIDS raises the risk of severe bacterial infections and cancers, including lymphomas and Kaposi's sarcoma. It can also worsen viral infections, such as hepatitis B and mpox. Without any treatment, people with AIDS typically survive about three years. HIV and AIDS are related, in that AIDS is the most advanced stage of an HIV infection, and therefore, the HIV virus causes both conditions. AIDS can also be called a "stage 3 HIV infection." AIDS is defined in part by a very low CD4 count of fewer than 200 CD4 cells per cubic millimeter (mm3) of blood. Generally speaking, the CD4 counts of healthy teens and adults are around 500 to 1,200 cells/mm3. Anything below 500 cells/mm3 is considered low, and 200 cells/mm3 marks the threshold for an AIDS diagnosis. Doctors also diagnose AIDS by considering a patient's history of "AIDS-defining illnesses." These are medical conditions often seen in people with AIDS because their immune systems can't fight the illnesses off. They include "opportunistic" infections — those caused by germs that wouldn't necessarily harm a person with a well-functioning immune system. Such infections include a fungal infection called extrapulmonary cryptococcosis, recurrent blood infections with Salmonella bacteria, the parasitic infection toxoplasmosis, and lower respiratory infections caused by the herpes simplex virus. The bacterial disease tuberculosis poses a major risk to people with AIDS, and it is currently the leading cause of death for people living with HIV/AIDS worldwide. AIDS-defining illnesses also include cancers such as Kaposi's sarcoma, Burkitt's lymphoma and invasive cervical cancer. Others include HIV encephalopathy, which affects brain function, and HIV wasting syndrome, which causes extreme weight loss and weakness. Complications of AIDS-defining illnesses raise the risk of death, but the degree of risk varies among diseases. At all three stages of the infection, HIV is treated with antiretroviral therapy (ART) — combinations of medications that drive down the amount of HIV in the blood. Different ART drugs work in different ways to keep the amount of virus, or viral load, in check. They are available as daily pills or as shots given periodically throughout the year, depending on the person's treatment plan. It's key for patients to take their medication as prescribed, because missing pills or shots can open the door for the virus to multiply, as well as develop drug resistance, which causes the medication to work less well. ART medications can also interact with other drugs and carry some risk of serious side effects, so patients work with their medical providers to figure out which drug combination is best for them. The goal of ART is "viral suppression," which describes when a person's viral load falls low enough that there are 200 or fewer copies of the virus's genetic material per milliliter (mL) of blood. Historically, tests weren't sensitive enough to detect levels of HIV below that threshold, so doctors called this level "undetectable." Studies also found that people who reach viral suppression can't transmit the virus via sex; have a lower chance of spreading the virus through pregnancy, childbirth or breastfeeding; and likely have a lower chance of spreading it through needle sharing. This is why the slogan "undetectable equals untransmittable," or "U = U," was coined. Nowadays, some tests for HIV are extremely sensitive, so they can detect viral loads significantly below 200 copies/mL. However, experts emphasize that 200 copies/mL is still the critical threshold at which transmission risk becomes extremely low. If a person with HIV/AIDS develops another medical condition, such as an AIDS-defining illness, the individual would receive treatment for that condition in addition to their ART regimen. There is no widespread cure for HIV/AIDS. However, a handful of people have been cured of their HIV infections through stem cell transplants, and a few more are considered "potentially" cured via the same process. Stem cells can develop into different types of cells in the body. In certain cancers that affect blood cells, stem cell transplants can be used to replace the cells lost in the course of cancer treatments such as chemotherapy. Each individual who has been cured of HIV also had one of these cancers, so their doctors searched for stem cell donors who carry a rare gene that makes them resistant to HIV infection. By swapping in cells from an HIV-resistant individual, the procedure essentially locks the virus out of the patient's CD4 cells. There is one exception to this rule: A person known as the "Geneva patient" was potentially cured of HIV after a stem cell transplant, but the donor didn't have this special genetic resistance. It's unclear exactly why the man entered long-term remission from the infection after this procedure, but scientists are investigating. There have also been a couple of cases in which people's own immune systems somehow rallied against the virus and controlled it without treatment; these people are known as "elite controllers." Scientists hope to learn from both the stem cell recipients and from elite controllers to discover cures that could reach far more people with HIV/AIDS. Meanwhile, some researchers are exploring the use of gene-editing tools like CRISPR to cure the infection, while others are investigating the use of drugs and modified immune cells. Antiretroviral therapy (ART) – Combinations of medications that lower the amount of HIV in a person's blood. These drugs, given as pills or shots, prevent the viral infection from progressing to AIDS and dramatically lower a person's risk of complications and of transmitting the virus to others. Pre-exposure prophylaxis (PrEP) – Medicines that people at risk of being exposed to HIV take to prevent the infection. Viral load – The amount of HIV in a person's blood. This is measured in terms of the number of HIV RNA molecules — the virus's genetic material — found in a milliliter of blood. It's an important way to measure how well ART is working. Viral suppression – When a person's viral load falls to 200 copies/mL or lower. Viral suppression is the goal of ART, as it both lowers a person's likelihood of spreading the virus and extends their lifespan by preventing the infection from progressing to AIDS. CD4 T lymphocyte – A type of white blood cell that helps coordinate the actions of other immune cells to fight infections. HIV infects CD4 cells and uses them to multiply while the virus depletes the number of CD4 cells in the body. Image 1 of 4 In the 1980s and 1990s, groups organized "die-ins" to protest the lack of U.S. government attention to the ongoing HIV/AIDS crisis. Die-ins were also conducted to push for support for research to uncover effective treatments and, once treatments were discovered, to demand that those drugs be released to the public. The AIDS Coalition to Unleash Power — known as ACT UP — was a major force behind such protests and remains an active organization today. Image 2 of 4 Kaposi's sarcoma, an example of an AIDS-defining illness, characteristically causes big, purple patches or nodules to appear on the skin and mucous membranes. Image 3 of 4 The public health slogan "U = U," depicted on this sign, refers to the fact that people living with HIV who have undetectable viral loads cannot transmit the virus to others via sex. It stands for "undetectable = untransmittable." Image 4 of 4 The "Berlin patient," pictured here, was the first person cured of HIV via a stem cell transplant. His name was later revealed to be Timothy Ray Brown. Brown went on to launch a foundation under his name that was dedicated to fighting HIV/AIDS. 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