7 Tire Exercises That'll Absolutely Kick Your Ass

You've probably seen people work out with tires at the gym and wondered one thing: "Why?"

As it turns out, tire workouts help build strength and endurance and burn major calories. Plus, it's a nice change of pace from the barbells and dumbbells you're used to working with, says Rebecca Gahan, CPT, owner and founder of Kick@55 Fitness in Chicago.

“If you always use the same equipment for strength training, your muscles adapt and your progress plateaus,” says Gahan. “Integrating a tire into your workout will shock the body and force your muscles to work in a completely new way." Plus, let’s be honest — just lifting that tire can make you feel pretty badass, right?

For safety reasons, it's important to start out with a lighter tire that's suitable for your activity level and strength. Luckily, you don’t need a heavy tire to reap the benefits. Here's how to get started.

1) Pop Squats.

“Stand in the center of the tire in a low squat and jump up onto the tire with both feet to land standing,” says Astrid Swan, celebrity trainer and instructor at Barry’s Bootcamp in Los Angeles. This works the legs and glutes for strength and definition, while also providing a burst of cardio to blast calories and get your heart rate up.

2) Decline Push-Up and Knee Drive.

“With your feet on the tire and hands on the ground, bring yourself into a plank/pushup position. Lower yourself into a push-up and press up, then drive one knee to your chest and switch, then repeat,” says Sweatworking App coach, Betina Gozo. “This movement is great for your chest and shoulders, and it works your core and stability."

3) Single Leg Box Jumps.

“Start standing on one foot and explode up onto the tire, landing on a single leg,” says Swan. Either jump down or step down, depending on your activity level and joints. (Don't worry — you'll still get the cardio and toning benefits.) Switch legs each time. This move works the legs and helps with balance.

4) Tire Flips.

Give yourself some space and do tire flips across the floor. “Squat down, lift the tire from the bottom, and then flip it,” says Gahan. It sounds easy, but it’s super challenging, so be prepared to use all your strength.

“You are now receiving the benefits of a weighted squat, along with upper-body resistance, as well,” says Gahan.

What’s more, you can also pair this with a broad jump. Do back and forth tire flips with a broad jump by flipping the tire, broad jumping to the other side, and then flipping the tire again, she says.

5) Bring in a Sledgehammer.

This is the ultimate warrior activity, so get your sledgehammer ready and pound that tire. “Use a weighted sledgehammer to lunge back, squat, and hit the tire, repeatedly,” says Gahan. Aim for about 10-15 reps per side, she says.

6) Lateral Jumps Around the Tire.

This move gets your heart rate going without putting too much pressure on your joints. “Do lateral jumps from one outside part of the tire, into the inner hole of the tire, and then out to the other outside part of tire,” says Gahan. It’s also easy to do this one in a smaller space, and it can give your arms a rest between other tire exercises.

Wanna kick it up a notch? Add a burpee. “Standing parallel to the tire, hinge back into a athletic position with your arms back, then using your arms to drive up, hop with both feet into the middle of tire, then repeat to hop back out of the tire going the same direction. Then drop down to a burpee and repeat,” says Gozo. “I love this movement because you work your fast twitch muscles, get your heart rate up, and work your chest and back with the burpee."

7) Tire Rope Pull.

This is a more advanced tire exercise, so proceed with caution. “String a battle rope through the tire while it is on its side, then bring the two ends of the rope in line with the tire. Grab both ends of the rope, then while you're staying nice and low in a squat, row both ropes at the same time while the tire rolls to you, quickly grabbing closer to the rope as the tire rolls towards you,” says Gozo.

“Once the tire rolls all the way to you, push it back and repeat. I love this movement because it challenges you to move quickly and efficiently, while working your grip strength and core,” she says.

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