There’s A Reason Why This Total-Body Move Is In Every Boot Camp Class

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Boot camp classes are filled with gonna make you sweat, crazy-effective exercises that make your muscles shake their way through every rep. But there’s one in particular that instructors love to throw into the mix: Meet the inchworm exercise.

“The inchworm works the entire body,” explains Michelle Lovitt, M.A., exercise physiologist, which makes it effective and efficient. The move is kind of like a walk-out plank, and there are two places you’ll most likely see it pop up during class. The first is during a dynamic warm-up—the inchworm is a low-impact exercise that hits all of your major muscle groups and helps prep the body for more intense exercises later in the workout. You’re working on your flexibility (you’re reaching to touch the floor), mobility (you’re bending over at the hips and walking out on your hands), and strength (you’re supporting your bodyweight during a moving plank). 

It’s also programmed into strength and cardio circuits. While the move uses just your bodyweight, if you pick up the pace it’s a great, (non-jumping) way to get your heart rate up. This move has you transitioning from a standing position to a plank position, explains Lovitt, and your body has to deliver oxygenated blood to the working muscles. “Since this move requires multiple muscles working at the same time, increasing the speed of movement elevates your heart rate making it more of a cardio move,” she adds.

Another reason to love (or despise) this move is that you can make it extra challenging—if that’s what you’re into. Add on a few squats and push-ups when you’re in the standing and plank positions respectively. But first, let’s break down the basic variation.

Here’s How To Do The Inchworm Exercise:

Whitney Thielman 

• Start standing with feet hip-width apart. Hinge forward at your hips and place your palms on the mat. You can bend your knees if needed to get your palms flat on the floor.
• Walk your hands forward so that you’re in high plank. Your shoulders should be stacked directly above your wrists
• Walk your hands back toward feet and stand up. That’s 1 rep.
• Lovitt recommends doing 2 sets of 10-12 reps.

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