Hi! Friends, hope you are healthy and fine. Today’s wellness Blog is about Tire workout – Unconventional & Extremely Effective workout methods. This Blog is mainly for those who go to Gym regularly. Others who want to start working out at Home can resort to this method and reap the Tyre Workout Benefits. For a few others, they can read this Blog for information & if inspired can contemplate upon engaging in the Tire workout – unconventional and extremely effective and tell your friends and family members about the same.  

Selecting the Right Tyre

Before starting with the tire workout, it’s important to select the right type of tyre. You should select the tire according to your level of strength and experience. When starting with the tyre workout, start with the smaller and lighter tyre.  I use Tyre weighing 50 Kg which is an ideal weight for someone who exercises regularly. Someone starting with the tyre workout, can even start with a 20 to 30-kg tyre. This will help you with posture & to perfect the exercise forms. As you progress in strength and skill you can shift to a much larger & heavier tire. As per the Internet recommendation, “women should begin with a tire that weighs 100–200 pounds (45–90 kg), while men are recommended to start with a 200–300-pound (90–135-kg) tire. However, as mentioned above you can start with a much smaller size & weight tyre.    

Tire workout – Unconventional & Extremely Effective recommended exercises

Tyre Flips:  For me, this is the easiest of the lot. This classic exercise builds power in your legs, core, and arms. To perform, squat down, grip the bottom edge of the tyre, and lift it using your legs and core, & flip the tyre forward. Repeat the required number of reps & sets. I prefer doing 3 sets with 10 to 12 reps per set.

Farmer’s Walk: The farmer’s walk is a resistance training exercise where a tire is lifted and carried on for a short distance. The exercise helps in increasing your overall stability & strengthens your grip, forearms & shoulders. To perform a Farmer’s walk, reach down, grip the tire firmly and lift it near your knee level & carry it for a short distance. Now turn around and come back with the tyre to your original position. I usually do 3 to 4 sets & carry the tyre for around 20 to 30 seconds.

Tyre Deadlift: Started doing this workout this week and find it much easier than a barbell deadlift.  Use the tyre as a substitute for a barbell to perform deadlifts, engaging your hamstrings, glutes, and lower back. To perform a Tyre Deadlift squat down & grip the centre edge of the tyre with both hands, keep your chest up and back straight & lift the tyre keeping it close to your body. Extend your hips and knees together until you are standing upright. For the lowering phase just reverse the motion by hinging at your hips and bending your knees to lower the tyre back to the ground with control. I have started with 3 sets of 15 reps each.

Forward Tyre Push: This is my personal favorite when it comes to Tyre workouts. This high-intensity workout is a combination of strength, endurance & cardiovascular fitness. This is a complete body workout engaging your lower body muscles of quads, hamstrings, and glutes & calves, and upper body muscles comprising of shoulders, chest & arms. To perform squat down, lean forward a bit & place both hands firmly on the tire’s upper edge. Now push tyre forward with a consistent forceful motion. Push the tyre as forward as you can and then jump in a squatted position towards or on the tyre. I usually do 3 sets with 8 to 10 reps each.

Tyre Workout Benefits

Tire Workout – Unconventional & Extremely Effective is also an affordable and engaging type of workout. Over the past few months, I’ve been incorporating tyre workouts into my fitness regime and have experienced good results. Given below are the various Tyre Workout Benefits:

1. Full-Body Engagement: Tyre workout focuses on multiple muscle groups simultaneously, giving you a comprehensive workout in a shorter time. Exercises like tyre flips, drags, and lifts engage the legs, core, back, shoulders, and arms all at once.

2. Functional Fitness: These exercises contribute to better functional fitness. By mimicking real-world movements, they help improve the way we perform everyday activities like lifting, pulling, and dragging. Carrying groceries or lifting heavy objects becomes easier if you engage in the right type of tyre workout.

3. Improves Cardiovascular Fitness: Out of the many Tyre workout Benefits this has to be one of the major benefits, especially at the times when cardiovascular health and endurance are discussed on a large scale. Tyre workouts enhance cardiovascular health.  As per the studies, such high-intensity exercises elevate your heart rate and calorie burn. During an intense tyre workout session, an individual may burn over 500 calories in just 30 minutes.

4. Cost-Effective: Tyres can be sourced at a little to no cost which is not the case with expensive gym equipment. This makes tyre workout option accessible to everyone. Also if you are residing in some remote village where there is no proper Gym, you can easily source the old tire from a workshop & begin your tyre workout in an open ground or on a big terrace at a minimal cost.   

5. Versatility: Tyres can be used for different types of exercises, catering to different fitness levels and goals. Whether your target is to develop strength, increase your stamina, or lose weight, tyre workout is a perfect ally in your fitness journey. Holding irregular tyre surfaces also strengthens your forearms, wrists, and fingers, translating into better performance in other workouts and your routine tasks.

6. Mental Toughness: Tyre workout benefits also extend to your mental health. Tyre workouts are demanding but incredibly rewarding. In most cases they push you out of your comfort zone, requiring focus, effort, and perseverance. Overcoming these physical challenges builds mental resilience that translates to day-to-day challenges. Facing a heavy tyre at times can be a troublesome task but conquering it promotes determination which can be helpful while dealing with daunting activities.    

7. Stress Relief & Endorphin Release: Exercises in general are an excellent stress reliever and Tire Workout – Unconventional & Extremely Effective are no exception. The high-intensity tyre workout promotes significant endorphin release which helps to improve your mood and reduces anxiety. Practice doing this workout early in the morning and you will experience the positivity all day. Also, many like me feel a sense of accomplishment after completing a tough session which helps in building confidence to perform other challenging tasks that we encounter daily.     

Conclusion

Tire Workout – Unconventional & Extremely Effective add variety, challenges, and glamour to your fitness regime. With tyre workout benefits like mental toughness & releasing happy hormones i.e. endorphins, they go a long way in enhancing your mental health as well. They are not only effective but accessible to anyone who is willing to give it a go. So start incorporating tyre workouts into your workout regime for a complete workout experience.   

Suggested Schedule – For me out of my 4 days of Workout,  I keep an entire day for Tyre workout. My schedule

Day 1 – Upper Body Workout

Day 2 – Tyre Workout

Day 3 – Lower Body Workout (Legs)

Day 4 – Cardio / Functional Training

You can customize your schedule as per your fitness goals.

End Note: If you do regular workout, do consult with your fitness trainer before incorporating tyre workouts into your workout schedule. Also, for those who are planning to start with the tyre workout take the advice of a fitness professional or your doctor before beginning with the tyre workout.