In the best of times, HIIT is hard.  

As an instructor, I program my workouts to maximize work output, power, and your heart rate, while balancing it all with carefully-timed rest intervals.  

When we couple HIIT with a pandemic, it gets even harder.  

Instead of just showing up to class and hoping that there aren’t too many Burpees, factoring in the how, where, and when you take class becomes more labor-intensive. 

It may feel overwhelming, so here’s a primer on how to find the right class, stay engaged, and get HIIT done. 

When should I work out? 

One of the best parts of HIIT workouts is that they are infinitely flexible—and now with the increasing popularity and variety of online workouts, this flexibility is even greater. 

I’ve programmed classes anywhere from 10 minutes to an hour. During the COVID-19 era, this is an asset! You have the luxury of choice. Think about fitting in a 10-minute workout sesh between back-to-back Zooms, or blocking out time in your schedule for a full hour class at your favorite studio. No matter when you work out, or how long you sweat, your body and mind will thank you for giving it a calorie burn. (And don’t think a 10-minute interval workout will be easy—I’ve burned 200 calories during a short class before!) 

Where should I do a HIIT workout? 

This may seem like a tricky question, but the answer is simple: wherever you feel safe and comfortable. Like I said earlier, HIIT is endlessly flexible and can fit into your lifestyle as you see fit.. Personally, I’m striking a balance by teaching virtually and taking outdoor classes. It keeps me safe, while balancing my workout needs. (Plus, other people. IRL.) 

If you’re still sheltering in place because you or a loved one is high-risk from COVID, look for a virtual option. If you don’t have equipment like weights, look for a bodyweight HIIT class that will challenge you, using only your body. (Keep in mind, that probably means a lot of Burpees. You’ve been warned.) And, if you’re an apartment dweller or injured, be sure to let your instructor know before class starts—they will always be able to make low-impact modifications if you can’t jump. 

If you’re ready to venture back into in-person fitness, studios across the country are starting to get back indoors while others are making the most of good weather and teaching outside. If it’s been a while since you’ve taken a HIIT class, make sure you give yourself grace and don’t expect to come back at the same performance level as your last class in March. A lot has changed since then, including you! 

Whatever you choose, make sure you’re finding a balance between challenging yourself and staying safe. If you want to keep doing virtual HIIT classes, go for it! Or, if you're ready for the IRL studio, and ready to follow all safety protocols, I say go ahead. As an instructor, it’s my job to keep you safe—I will always keep your comfort level in mind and will adjust your workout if you want to wear a face covering.

And—if you’re somewhere in the middle, there are some studios that are streaming in-person classes. While it’s a crazy experience for the instructor and feels a little bit like running a marathon while playing dodgeball, your experience will be as normal as fitness gets in 2020. Plus, it gives you the opportunity to see what’s happening in-studio before you go, which may ease your concerns about returning to in-person workouts. 

How do I stay engaged and motivated in my class? 

I’m going to tell you a secret: I value the community aspect of HIIT more than anything else. There’s just something special about a class where everyone experiences the same thing, at the same time—and then get to rest and complain about what you just did. As an instructor, there’s no higher compliment than if someone looks at me during a break with a look that says, “How dare you!” 

And that part of HIIT hasn’t changed with 2020, even if you’re taking your class virtually.  

Here’s my challenge to you if you feel like something’s missing in virtual classes or feel yourself taking it easy: 

      •  Stay present.
      •  Try to feel a different muscle engage.  
      •  Breathe into the shaking.  
      •. Resist the urge to hide off-camera when the instructor calls for planks.  
      •  Scroll through video of other attendees during rest breaks. 

I promise you, you aren’t the only one suffering, and you can always unmute yourself and give props. 

Finally, what do you do if you aren’t feeling engaged during classes, whether they are in-person or virtual? Just because you can’t give someone a high-five for nailing that last set doesn’t mean you can’t celebrate them. Give them a shout out or chat them up after class. Engaging with other people during and after workouts can help you stay motivated, as well as fulfilling that acute need for social connection we all have right now. 

Regardless of where, when, or how you choose to work out, you can do it. I believe in you—so make like Tim Gunn and make HIIT work.