Train Like an Astronaut with this Workout Plan

When it comes to staying fit, astronauts are up against some tough physical challenges. Spending a significant amount of time in a zero-gravity environment can lead to muscle weakening, bone loss, and decreased cardio conditioning. (Your body actually needs the resistance of gravity to stay healthy!) That’s why researchers recently studied exercises that would keep astronauts in shape. The winning routine: high intensity interval training (a.k.a. HIIT) combined with weightlifting.

You can benefit from bursts of cardio and weight-bearing exercises here on Earth, too. Here’s how to train like a rocket man!

The 20-Minute Astronaut Workout:

Speed and more reps are key to staying fit in space! After completing mission specific tasks, astronauts spend the majority of their time exercising. They’ll rip off 100 push-ups (bench press), 100 pull-ups (bent over row), 100 sit-ups, 100 air squats, and more—several times per day. On Earth, with gravity weighing you down, you can get away with less. But you still need to keep up the pace.

Warm up for 3 minutes with some easy running or by jogging in place. Then complete 3 rounds of this HIIT circuit, which includes bodyweight moves. Finish by doing a 2-minute cool down routine—dynamic stretches or easy yoga moves are great.

• Push-ups: 45 seconds
• Rest: 15 seconds
• Squats: 45 seconds
• Rest: 15 seconds
• Jumping Jacks: 45 seconds
• Rest: 15 seconds
• Pull-ups: 45 seconds (No pull-up bar? Grab a dumbbell and do bent over rows instead.)
• Rest: 15 seconds
• Lunges: 45 seconds
• Rest: 15 seconds

Try this basic HIIT workout and share your thoughts in the comments!

Kimberly Daly Farrell

Kimberly Daly Farrell is the managing editor at Fitbit. A certified health coach and self-diagnosed running addict, Kimberly studied integrative nutrition and has completed three marathons. She has previously held editorial positions at Shape, Glamour, Fitness, and Good Housekeeping magazines.