HIIT the Spot

If you’re a regular in the world of exercise and workout crazes, you’ve probably heard of HIIT, or High Intensity Interval Training. HIIT is popular – and with good reason. We’ve got the facts on just how effective this system of exercising is and how it can improve your overall health. We’ve even included a couple of our favorite HIIT workouts for you to give a go.

Take It With You

One of the best parts about a HIIT workout is that it requires very little time and space. HIIT workouts are no longer than 30 minutes, and the more you do them, the quicker you’ll get. Not only that, but most don’t require any sort of equipment. Talk about convenient!

This opens the door to a whole new perspective of exercising. Whether you’re staying at your in-laws and itching to sweat, or on vacation and your hotel doesn’t have a gym – you can always practice your HIIT routine.

Let It Burn

 You won’t just be burning calories during your workout, but also for hours afterward. This efficient exercise approach has huge rewards. It’s a fat burning system that maintains your muscle mass while your aerobic capacity skyrockets. In fact, a 2011 American College of Sports Medicine study said that 2 weeks of HIIT improves aerobic capacity as much as 6 to 8 weeks of endurance training.

Bring It On

It’s no secret that HIIT is challenging, that’s why its health benefits are so evident. However, people tend to enjoy this system of exercise more than endurance training or other methods. Its short time constraint and results make it worth it.

Not only are HIIT workouts a healthy challenge, but they’re something that you’re going to want to stick with. Exercise is only effective once it becomes a habitual part of your life.

The Do It Anywhere HIIT Workout

Check out this HIIT series by Daily Burn that you can take anywhere with you. It’s quick, efficient and easy to remember. Take 30 seconds to rest between each exercise. Repeat this series every other day with a goal to improve your speed.

  • 50 Sit Ups
  • 40 Jump Squats
  • 30 Push Ups
  • 20 Spilt Jumps
  • 10 Tricep Dips
  • 30 Seconds of Burpees

Switch It Up

Check out these HIIT workouts that Paleo Hacks shared. If you feel like switching up your routine but still want to work on specific muscle groups or specific exercises, this series could be for you. Try out a different exercise every other day and get more comfortable with the HIIT way.

Gear Up

If you’re looking to take on the HIIT lifestyle, it’s important you have the gear to match. OGIO has bags and accessories that can transition between the workplace and the gym. No matter where you decide to workout next, let OGIO be the brand you take with you.

OGIO’s List Top 5 Bike Trails in the US

Biking season is back, and OGIO is kicking it off with a list of the top 5 bike trails in the US. We’re sharing difficulty, scenery and even throwing in some pro tips for newbies and seasoned vets alike. Take a look through the list, and then get your gear ready for an amazing ride.

Carriage Trails, Acadia National Park

Location: Maine

Length: 45 miles

Difficulty Level: Intermediate

What You’ll See: Beyond some seriously picturesque scenery, gravel trails wind you through a view of America’s only fjord, Somes Sound, a group of beautiful bodies of water, waterfalls, stone bridges and mountains in the distance.

Pro Tip: For more challenging terrain, take Summit Road to Cadillac Mountain. It’s a steep, winding road shared by cars – so only the most experienced cyclists should tackle it.


Island Line Rail Trail, Vermont

Location: Vermont

Length: 14 miles

Difficulty Level: Beginner

What You’ll See: This stunning trail takes you across Lake Champlain, and is so skinny you could practically dip your toes in as you ride. Beautiful trees arch over the path, creating a natural awning as you wind your way through.

Pro Tip: 5 miles of the trail in Colchester have a surface not conducive for road bikes that have narrow tires, so make sure you’ve got wheels tough enough to take on the whole trail.


The Flume Trail, Nevada

Location: Nevada

Length: 14 miles

Difficulty Level: Intermediate to advanced

What You’ll See: This predominantly single-track trail will take you around Lake Tahoe loaded with gorgeous scenery. The two-mile ascent it part of what makes this a tough trail, but so do the sheer drop-offs on the cliff trail. If you can get past the heights, it’s a trek worth making.

Pro Tip: The elevation gets pretty high here, between 7,000-8,000 feet. Given that elevation sickness can start to set in at about 6,000, make sure to bring a ton of water and take it slow if you’re not used to breathing at this altitude.


The Virginia Creeper Trail, Virginia

Location: Arlington, Virginia

Length: 34 miles

Difficulty Level: Beginner

What You’ll See: It’s better to ask what you won’t see. This relatively flat, paved trail takes you through woods, fields, mountains, plains, across bridges and next to rocky formations. You’ll ride alongside rivers and streams, ride in shade and sun. Its diverse surroundings are friendly to even the smallest of riders.

Pro Tip: Spring and fall are the best times to ride this trail – but make sure to bring warm clothes. The temperature drops significantly on the shaded parts.


George S. Mickelson Trail, South Dakota

Location: South Dakota

Length: 109 miles

Difficulty Level: Intermediate to advanced

What You’ll See: Located in the Black Hills of South Dakota, this packed gravel trail is known for its over 100 converted bridges and several rock tunnels. The scenery is not only beautiful but seems to go on forever, with large pines sweeping the landscape, bubbling streams and rivers, and a healthy amount of shade and shine.

Pro Tip: Not only the distance but the 19-mile incline, though not steep, can be strenuous. If you’re just starting out, tackle this trail in sections. It’s worth seeing it all, and can easily be done in stretches.

Running Shoes that Give You a Run for Your Money

The selection of running shoes these days is getting real. Hundreds of options fill the store racks alone — try getting online and you’ll get run over by hundreds more. With descriptions like adjustable width lacing or compression molding, it can get tough to decipher the language and decide on a pair.

We broke it down for you with reviews on our chosen favorites based on industry picks and ratings.

Hoka One One
A shoe that’s said to be the plushest ever, it’s designed for trail running that keeps you moving fast.

Saucony Triumph ISO
Cushiony, yet light. Supports the arch, yet remains flexible. This “Editor’s Choice” award at Runner’s World really performs.

Asics Gel-Nimbus 17
Using the “Fluid-fit®” Technology and gel cushioning, this shoe offers a soft run and flexible feel.

Zoot Solana
Given “Best Debut,” by Runners World, the breathable mesh fabric, wide stability and light weight won’t slow you down.

Salamon S-Lab Fellcross 3
The all-terrain Salamon feels like a second skin, for those who don’t claim to have wide feet. Quality toe protection and good traction for rough terrain.

New Balance Boracay
The lower profile shoe makes for a stable run, and added cushioning in the front means you’ll stay comfortable.

Brooks Launch 2
Runner’s World named this road and track shoe a “Best Buy” with the updated modern fabric and flexible underfoot.

Nike Flyknit Lunar 3
Winner of the “Best Update” award from Runner’s World, this lightweight shoe offers more wiggle room for the toes and a soft ride for the sole.

Ultimately, though, it comes down to your individual need for comfort. Wider feet, wider shoe. Flatter feet, more supportive cushion. And so on. Start in stores to figure out the feel of each shoe, then move online when you have an idea of what you need from your shoe. Once you’ve got the pair, come back and get the rest of your athletic gear at OGIO.

Super Bowl Swaps: Healthy Super Bowl Party Snacks

The Super Bowl only comes once a year, which means some people use it as an excuse to eat whatever they want, even if it negatively impacts their fitness goals. People call it a “cheat day” and eat everything from fried chicken to chips and cheese dip. However, you can still attain your fitness goals and enjoy Super Bowl munching without ruining your healthy diet. In fact, your taste buds probably won’t notice a difference, and you won’t feel disappointed when you step on the scale at the end of the week. Try these 3 healthy snack suggestions from OGIO.

3 Healthy Super Bowl Party Snacks

From tasty chicken fingers to spicy dips, you don’t have to resort to sad vegetable trays at the grocery store to enjoy Super Bowl snack food. Substitute those zero-calorie foods for these tasty options.

Instead of fried chips, eat kale chips

Kale contains numerous vitamins and nutrients, and doesn’t leave you feeling greasy after eating it. To make two servings of kale chips, take about 10 to 12 leaves, toss them in a bowl with a tablespoon of olive oil, and add sea salt and black pepper to taste. Arrange the leaves on a baking sheet, and bake for 30 minutes or until they’re crisp. A 121-gram serving has 3.8 grams of protein and contains less than 120 calories and 8 grams of fat.

Instead of cheese dip, eat mango and red pepper salsa

Enjoy a tasty mango and red pepper salsa with your kale chips. Peel and dice two ripe mangoes, one red pepper, and half of a red onion. Add the ingredients to a bowl with three chopped tomatoes and three tablespoons of fresh lime juice and chopped cilantro. Add cayenne pepper, salt and black pepper to taste. Mix the ingredients together, and let the salsa sit overnight in your fridge. A 167-gram serving has 1.2 grams of protein and contains less than 70 calories and 1 gram of fat.

Instead of beef burgers, eat pork meatballs

Get your protein fix with a serving of meatballs. Combine two pounds of ground pork into a bowl with a large egg, a minced clove of garlic and a tablespoon each of black pepper, salt, parsley, paprika and mustard. Measure out level tablespoons of pork, and roll them into balls. Cook the meatballs at 400 degrees until they’re brown. A 177-gram serving has more than 40 grams of protein and contains less than 250 calories and 6 grams of fat.

Don’t feel excluded from the festivities when the Super Bowl invites start flowing in! With these healthy snack options, you can enjoy every aspect of the game and still stay on track toward your fitness goals.

Scenic Cycling Trails for Fall

Don’t fret when the crisp air of fall starts coming in! That means it’s the perfect time to hit the scenic cycling trails. After the summer heat has departed and before the chill of winter creeps in, fall weather provides the ideal setting for a weekend bike ride. Whether you’re a beginner or a seasoned biker, we have some great trails for you to explore before you have to store your bike for the winter.

Prairie Spirit Trail
The Prairie Spirit Trail captures the essence of Kansas fall beauty. Spanning from Ottawa to Iola, this 51 miles path runs through small towns, scenic prairies, lazy streams and occasional wildlife. The trail is built on the railbed of the old Leavenworth, Lawrence and Fort Gibson Railroad, and offers easy grades for bikers and hikers alike. A canopy of trees covers most of the trail, providing travelers with shade and beautiful view of fall foliage. Stay hydrated for this long ride with a hydration pack from OGIO. The Atlas 100 Hydration Pack holds 3 liters of water to keep you hydrated throughout your ride.

Virginia Creeper Trail
Do some incredible leaf peeping along the Virginia Creeper Trail. This trail runs 35 miles from Abingdon, Virginia to Whitetop Station at the Virginia-North Carolina border. Enjoy miles of national forest and river side biking. The Virginia Creeper Trail is a shared-use trail; you’ll be sharing the path with hikers, bikers and even horse riders. More than 100,000 people enjoy this trail every year. There are 3 visitor centers along the trail, 47 trestles, bathrooms and places to purchase refreshments. Or bring OGIO’s All Elements Pack along to keep enough food and water supplies for a day ride.

Cape Cod Rail Trail
Bike past a variety of landscapes on the Cape Cod Rail Trail; this trail stretches along sandy beaches past pine forests, salt marshes and cranberry bogs. The 22-mile trail is paved with just a few inclines. Trailheads are dispersed along the route and offer restrooms, food, water and swimming. Trailside shops also provide bicycle rentals. This trail is especially lovely in the fall due to the changing colors of all the different landscapes.

Winnipesaukee River Trail
Enjoy spectacular views of the Winnipesaukee River when you hit this trail! The Winnipesaukee River Trail links Tilton, Northfield and Franklin, New Hampshire and contains various historic and cultural sites along the way. This trail is only 5 miles, but it’s packed with fantastic fall foliage and a great view of a gorge used for whitewater kayaking. The short length also makes this a great trail for beginners or for anyone looking for a shorter trip.

Grab your OGIO gear and hit the trails before the fall season is over. While biking in the winter is still possible for hardy athletes, don’t miss out on the splendid colors of fall.

The IRONMAN Collection is Strong and Reliable

What kind of person willingly undertakes a 2.4 mile swim, a 112-mile bicycle ride and a marathon, for fun?! The amazing athletes who accomplish this amazing feat every year earn the venerable Ironman title. Determined, strong, indomitable, the characteristics of an Ironman or woman exemplify the OGIO spirit! OGIO is honored to be joining forces with IRONMAN to produce a luggage college that is as rugged and tough as the athletes. The IRONMAN collection by OGIO includes transition bags, backpacks, luggage and a briefcase. Durable and lightweight, this collection is perfect for all lifestyle, training and race day needs.

Newt M15

The Newt 15 is the ideal backpack for everyday use, training and race day. This bag has multiple organizational areas for all your gear essentials, and a padded, fleece lined laptop compartment when you aren’t using it for training. Made with quadruple-coated weather and abrasion resistant double ripstop fabric, the IRONMAN Newt M15 holds up even under the harshest conditions. Use this bag for work or training, and enjoy the sleek and durable design for years.

String Sling

The perfect day hike pack, our IRONMAN String Sling is hydration pack compatible and features easy access pockets for snacks and valuables. Side water bottle stretch mesh pocket keeps your water bottle accessible if you opt not to use a hydration pack. The drawstring top keeps all your belongings safe and secure, while quadruple-coated weather and abrasion resistant double ripstop fabric adds extra durability.


Our extra large M9 transition bag holds all your gear with room to spare! Armoured pockets keep valuables and breakables safe while you’re busy training or racing. Protect your gear from extreme weather with the hideaway rain cover. The largest of the IRONMAN duffel-style bags, the M9 features more pockets and convenient backpack straps for easy carrying option. The expandable wet/dry area fits a full-size wetsuit, so you can keep your wet gear separate from your other belongings. The IRONMAN collection also features smaller duffels as well – the M8 and M2.

Emissary M17

Great for work or play, the IRONMAN Emissary M17 features a zippered main compartment and padded tablet sleeve. Work and train like a triathlete with this bag! Full length zippered organization panel is perfect for nutrition organization or office organization. Accessory and water bottle pockets help keep your belongings organized and easily accessible. A 17” laptop fits in this bag as well as your after work workout gear. Foam paneling adds extra protection for your belongings no matter what you use our Emissary M17 for.

Layover M22

The IRONMAN Layover M22 helps you travel like a triathlete. Sturdy wheels and tough telescoping pull handle ensure this bag will travel for years. The Layover M22 is airline regulation size so you can keep all your gear nearby; no need to worry about lost luggage. External pockets make belongings easy to access during and after travel. Constructed from quadruple-coated weather and abrasion resistant double ripstop fabric, this bag endures even the most intense conditions.

The IRONMAN collection is designed with durability and style in mind. Our streamlined collection of bags will keep your organized and prepared for every event. The classic red and black design makes an impression whether you’re training or racing. Every bag also features the IRONMAN and M-DOT logos. Show off the triathlete in you with one of OGIO’s IRONMAN bags!

September is National Childhood Obesity Awareness Month

More than 30 percent of America’s children are obese or overweight, however, many people may not realize this epidemic is occurring or how serious it is. Childhood obesity places children at higher risk for conditions such as heart disease, high blood pressure and diabetes.

Fortunately, there is still time to reverse this trend and help create a healthier society. One way to encourage children to become more active is to enjoy physical activities as a family. Participate in National Childhood Obesity Awareness Month by promoting a healthy lifestyle with your kids and engaging in active family time.

While some family activities may consist of sharing meals, family game night or watching TV together, it’s important to stay active as a family to pass on good habits to children. One fun option might be to have the entire family train for a race. Many running events involve races ranging from kids’ runs of less than a mile to marathons and longer. This allows for running or walking distances appropriate for everybody in the family.

You can also incorporate a scenic hike into your training program or simply enjoy it on its own merit. There are usually beautiful places to hike in or near every community in the country.

If you prefer to be active indoors, gyms usually offer family rates that you can take advantage of. One benefit of joining a gym is that there are a variety of activities and work out equipment; every family member can decide which activities at the gym best fit their personality and focus on those. OGIO’s 8.0 Athletic Bag makes trips to the gym easy with a variety of pockets and an oversized main compartment that is big enough for the whole family! Some gyms also have courts available, meaning the family can participate in a pickup basketball or volleyball game.

Golf is also a great low impact, outdoor activity. While it may not require the same physical exertion of a basketball game, golf is an excellent sport to carry over into adulthood. Plus, walking the green while hauling OGIO’s Vapor Stand Bag can burn more calories than you realize. Golf is also an intellectual sport that teaches strategy, control and patience. If your family is intrigued by golf, sign up for lessons together, and hit the links as a family.

No matter what physical activities you decide to do, make sure to choose things that your family will look forward to. Having fun is the best way to encourage kids to stick with what they are doing and bring that passion for fitness into adulthood. When you and your family are getting active, shop OGIO for all your active wear needs! New workout gear is a terrific motivator to get physical!

OGIO Endurance Collection Put to the Test

We know OGIO bags are versatile and durable, but it’s always great to hear from an OGIO fan! Paul Tyler, writer for Active.com, put our OGIO bags to the test and we’re proud to say that our Endurance Collection passed with flying colors. The OGIO Endurance Collection Bags are specifically designed for multi-sport athletes. Therefore, Paul put three of the bags through extensive testing in a variety of environments.

Large gym bag turns comfortable backpack in the form of our 9.0 Athletic Bag. It can be carried as a gym bag or the straps can be let out to form a backpack. The review found that this bag features a pocket for every piece of equipment – with 13 pockets on the outside alone. Paul’s favorite feature was the armored pocket that is capable of protecting breakable items. The X-Train Pack can handle just about any situation, and its comfortable straps ensure it stays with you for it all. A bottom side pocket and six creative inside pockets provide easy organization for all your belongings. The armored pocket also protects breakable items. The Quickdraw bag is perfect for single-sport workouts on-the-go. It has just enough space to hold your gear for a workout and the insulation can keep your bottled water cool till you’re done.

Whether you need a large bag to hold various exercise equipment or a small bag for a single workout, our OGIO Endurance Collection is true to its name – our bags endure!

Read the full review here.

Red Bull Signature Series Hare Scramble 2014

One of the many things we at OGIO love about our partner Red Bull Signature Series is their progressive and innovative events.  Red Bull Signature Series competitions for snowboarding, mountain biking, freestyle motocross, ice cross downhill, skiing and BMX, allow extreme athletes to showcase their skills on one of a kind, custom courses. With all the twists, turns, and high energy performances, there is never a dull moment during an RBSS event. This Sunday RBSS will put on one of the most anticipated races of the year, the Red Bull Signature Series: Hare Scramble 2014. This intense off-road motorcycle race is not to be missed.

Serving as the final event for the famous Erzberg Rodeo in Eisenerz, Austria, The Hare Scramble is the toughest World Extreme Enduro race of them all. The fastest 500 of 1500 competitors are invited to take place in the scramble, which features rugged natural terrain, such as creek beds, logs, hills, mud, rocks, and ruts. These obstacles, as well as elements like wind and rain, require extremely specialized skills to navigate. Only a fraction of the 500 participants will actually finish the incredibly challenging course.

Tune in to NBC Sports Network this weekend to experience the 2014 Hare Scramble first hand. Also, be sure to check out our exclusive Red Bull Signature Series Collection, available for a limited time only.

Top Signs that Summer is Here!

What are the signs that summer has arrived? Aside from the increased temperature, pool openings and slew of school-free kids roaming around, here are some of the sure-fire activities that show summer is upon us!

1. The Driving Range is Full

Thinking you’re going to hit a bucket of balls at the driving range? So is everyone else! The summer sun and clear skies is bringing out the golfers, as they loosen up their golf swing for the summer. Golf is the ideal summer sport. You can get together with some friends for 18 holes on the course, or go solo at the driving range. OGIO has a great selection of women’s golf bags and golf bags for men. If you need to get some new golf gear, check out OGIO golf bags!

2. Break out the Camping Gear

The summer season is great for camping out. The higher temperatures ensure that you’ll be comfortable in your tent at night. Can’t find a campsite in your area or don’t have time to plan a full camping weekend? Try camping in your backyard. Just because you can’t find a suitable campground doesn’t mean you can’t enjoy the great outdoors. Crank up the grill for hot dogs and s’mores, pack up your sleeping bags and set up camp in the backyard. Summer activities like camping are more about experiencing the outdoors and unplugging, whether in a wild forest or a suburban lawn.

3. Cyclists are out and about

Breaking out the two-wheeled or three-wheeled mode of transportation is a definite sign of summer! Cyclists are out in force, whether they’re peddling or revving their motor. Summer is prime riding and biking time, so expect to see bikers on the road. OGIO has a great selection of moto backpacks for bikers who are using their motorcycles as their daily commuter this summer. Don’t forget to watch out for bikers when you’re out driving around, as they can be easily lost in the blind spots of vehicles.

4. It’s Road Trip Season

Time to pack up the car with food, friends and overstuffed OGIO travel bags! Summer is road trip season! Grab a few of your best friends and a great mix CD, and hit the open road. A road trip is a great way to bond with friends over laughs, sights and probably some petty fights – because being trapped in a car for more than 4 hours isn’t always all fun.

5. There’s a Race Every Weekend

Lace up your running shoes! In the summertime, there are a variety of races to join if that’s your thing. Whether you’re participating in a color run or a warrior dash, there are plenty of races, runs and triathlons to choose from! People walking around in running gear, with paper numbers pinned to their shirts and possibly covered in colored powder is a for sure sign that summer is here.

Summer is a great time for fun in the sun. Try any of the activities above for some guaranteed outdoors fun this summer! Don’t forget to check out OGIO’s great selection of athletic bags, apparel and shoes. Whether you’re golfing, camping or participating in a summer color run, OGIO has something for everyone!

Men’s Health Month is Here

Many people associate June with Father’s Day, but at OGIO we want to remind you that June is also National Men’s Health Month, a significant time for all males. This year marks the 20th anniversary of groups across the country joining the National Men’s Health Network in celebrating this important awareness period. Originally created as part of a Congressional health education program, the proposed goal of Men’s Health Month is to increase public awareness of preventable health problems that affect men and boys. It is also meant to encourage early screenings, detection, and treatment of such diseases and conditions as well as routine medical checkups and healthy lifestyle choices.

Each year thousands of awareness activities such as health fairs, media coverage, expert speakers, and other outreach events take place throughout the country and around the globe.  One of the essential messages that these events communicate is the role of exercise in staying healthy. At OGIO that is a sentiment we fully agree with. Whether it’s hitting the gym, going for bike rides, running or hiking on trails, or even playing a lively round of golf, we support men in their mission to remain active at all ages. This type of moderate to intense exercise helps prevent heart disease, high cholesterol, diabetes and other conditions, while also promoting overall wellbeing.

For more information on Men’s Health Month and how you can participate, visit http://www.menshealthmonth.org.

Bike to Work Week is May 12th – 16th


For those of you who already ride your bike to work, doing it this week makes it an official National activity. For those who don’t, now is the perfect time to try! The springtime weather is ideal for cycling in many parts of the country, and you’ll be joining in camaraderie with the thousands of other commuters who are estimated to participate in biking events this week. This healthy, fun and sustainable method of communing has exploded in popularity over the past decade, with the number of bicycle commuters in the U.S. expanding by more than 47%.[i]

Benefits of Biking to Work

-It’s fuel efficient and cheap – you’re burning calories instead of fossil fuels and money.
-A tree will want to hug YOU. If only 5% of New Yorkers switched to cycling instead of car transport on their daily commute, they could save 150 million pounds of CO2 emissions per year.[ii]
-Exposure to morning light could help lower your BMI.[iii]
-Getting moderate exercise from cycling in the am will kick start your metabolism and release ‘feel good’ serotonin in your body, setting the tone for your whole day.
-Biking could save you the time waste, and frustration, of sitting in traffic jams.

What you’ll Need

-A bike. Don’t have one? See if your city has a bike share program.
-A helmet: 97% of bicycle fatalities involved a cyclist not wearing one!
-The OGIO Commuter Bag to comfortably haul your laptop, wallet, and snack. 


[i] http://bikeleague.org/content/bike-month-dates-events-0

[iii] http://science.slashdot.org/story/14/04/03/232210/study-exposure-to-morning-sunlight-helps-managing-weight