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Are you trying figure out what to do with all that pent up, can’t-get-out-of-the-house energy? This at-home workout just might ‘HIIT the spot.’ HIIT, or High Intensity Interval Training, is a workout that pairs up quick bursts of intense activity with shorter spurts of recovery. It’s that that full-body bootcamp burn.The method combines amped-up cardio with body weight exercises targeting both strength andincreased heart rate. Within the first few minutes your body will be firing on all cylinders and feeling the heat.
You’ve probably seen studios, like F45 Training, who pride themselves on super-popular HIIT classes(one of our own became a member after her first workout!). And while HIIT can be intimidating—I mean it literally has the word ‘intense’ in its name—there’s no reason to let this fitness type scare you off. So,if you’re ready to give this full-body workout a go, we’re answering all your lingering questions to prep you for your first (virtual) class.
Each strength training exercise in a HIIT circuit can be conducted for merely seconds or up to a fewminutes, which can turn up the sweat factor, fast. Sumo squats, anyone? Research shows that 15-30 minutes of interval training can burn more calories than a steady paced run. Try tacking a quick HIIT circuit onto your at-home yoga class or that long walk with the dog. It’s easy to squeeze a session into your lunch break or before virtual happy hour. Your booty will be feeling peach perfect in no time at all.
Return to the tried-and-true high school gym class favorites—jumping jacks, high knees, push-ups, crunches, burpees. HIIT targets every major muscle group. Cardio-intense bursts trigger the anaerobic system with explosive short-term energy. You know that feeling when your heart might literally jump out of your chest? Thank HIIT for a newfound stamina that can help you improve performance in other athletic hobbies you might have. You’ll show up stronger in cycling and more determined in dance class, making it the perfect complementary workout to your existing wellness routine.
Whether you’re a marathon runner or just jumping back into fitness, you can alter your workout to ‘HIIT’on the right intensity level for you. Modify your jump squats by taking out the hop, add (or subtract) a pushup from your burpee, or try planks from both your elbows and hands. Interval training burns body fat while retaining all your hard-earned muscle mass, helping you to lengthen and strengthen.
Don’t have any fitness equipment on-hand at home? No weights, no problem. All you need is your what your mama gave you. You can do a HIIT workout anywhere, anytime. If you live in a second-story apartment, go with low-impact exercises—like squats, leg lifts, shadow boxing—so you can still reap all the benefits without irritating your neighbors. If your flooring isn’t conducive to doing, let’s say push-ups from your knees, use your yoga mat for some joint padding. Your body will thank you.
It’s easy to stream a HIIT workout, wherever you are from the comfort of your home. Social distancing is the new fitness norm. From LA to London, you can search for virtual interval and circuit training on Mindbody.io and the Mindbody app. Plus, there’s no need to travel across the country and leave your living room to try out that instructor that comes highly recommended by your friend on the oppositecoast. If you need a little *extra* motivation because you miss that in-person social workout experience, find a HIIT class that works for your crew and get them to book (virtually) and feel the burn!
HIIT is one of the best ways to challenge your body and boost your confidence. Yes, trying a new type of workout can be intimidating. But guess what? You’re at home and it’s OK to make mistakes, to be sore, to take a breather—no one is judging you. You’re in your safe space, so take your time and work out on your terms. You took a break from your WFH routine to break a sweat, and that’s a win for your well-being!
To say the last year and a half was tough would be an understatement. In fact, it will probably go down as one of the most difficult times for our modern generation. In one of the many social polls we conducted during the pandemic, some of you described this time as a sheer “dumpster fire” or “like stepping on a Lego.” And to be honest, I couldn’t agree more.
Luckily, we’ve been able to get back to some form of normalcy in our lives and wellness routines over the last several months. As vaccines became available to the public, wellness businesses welcomed fitness fanatics, haircut seekers, and massage lovers back to in-person wellness experiences. And thank goodness for that—my roots and horrible posture from working from my bed were both getting wildly out of control. This girl needed a good massage and cupping session stat.
If there’s one thing we learned from the pandemic, it’s that our wellness routines are as personal as they are important. During shelter-at-home, those routines looked a bit different. For many, it meant taking a new approach to the “typical” wellness services we count on—I’m looking at you DIY haircuts, at-home waxing sessions (ouch!), and virtual swerking classes.
Now that we can leave our humble abodes to take advantage of in-person experiences again, the word “wellness” has seemingly taken on a new meaning.
Recently, we conducted another one of our famous social polls to see what wellness means to you, our Mindbody community, now that we're slowly but surely getting back to our regularly scheduled programming. We also tapped some of our most influential Mindbody business owners about the ever-evolving wellness landscape.
Here’s what you all had to say.
According to our annual Mindbody Wellness Index, 60% of Americans say they’re more focused on their health and wellness since COVID. Consumers are now realizing they need to take greater care of themselves to optimize and preserve their health. When we asked you on Instagram how important wellness is, a whopping 98% said it was more important than ever. When it comes to how you’re practicing wellness, though, the answers were all over the board. Many of you pointed to journaling, practicing breathwork, and daily workout routines (cycling and yoga topped the list) as being the activities that help you keep your chill throughout the week.
I’m also happy to report that over 50% said you tend to feel more blessed than stressed on a daily basis—which is more than likely a big improvement. Let’s be honest, a year ago I would’ve bet a billion dollars that 99.9% of us knew no other feeling than anxiety—am I right? But even with the stress in our lives dwindling, many of you are still experiencing burnout at the end of a long work week (guilty!). But instead of succumbing to a bottle of wine for relief (please, that was so 2020), you’re unwinding by going to your favorite workout classes—with hot yoga, barre, and Pilates as your faves.
Let’s be honest, we should credit the business owners in this space for helping us reignite our spark when it comes to our wellness routines, right? Thanks to them, we’ve been inspired to prioritize the activities that help us feel our best. In turn, we thought it’d be interesting to learn what wellness means to them—and how that definition has changed over the past eighteen months.
Here’s what they had to say.
“Wellness is living in balance—mind, body, spirit. Highs and lows. It all ebbs and flows and we can navigate it a bit better when we take time to move, breath and remember who we are, and how we are connected to this big, beautiful world.” - Jess Pierno, Founder, Owner, and Chief Inspiration Officer of Yoga Heights
“Wellness is a true balancing of the mental, physical, and spiritual. It has definitely evolved over the years for me—from something that I just thought was about exercising and eating a healthy diet—to also incorporating balancing and healing internally and spiritually.” - Stefanie Patterson, Owner, Indianapolis Salt Cave and Halotherapy Center
“My sense of wellness has evolved from staying healthy and motivated, mind/body/spirit... to being more gentle with myself, less demanding. Accepting my limitations, taking time for resting, and gaining real clarity about what's important. I care less about what people think of me—difficult as a performer and as a business owner with so many demands on me—and more about getting quiet and tapping into the divine source inside of me that helps me discern my next move. In this way, I know my motives are as pure as possible and I'm not getting distracted—not that I don't make mistakes! Those are necessary, that's how we learn!” - Johanna Krynytzky, Owner, Hip Expressions Belly Dance Studio
“My studio name reminds us that we are constantly evolving. The past 18 months have certainly shown us that! Wellness to me means doing your best on any given day to make sure that you are taking care of yourself as best you can. It leads to resilience. Diet, exercise, sleep, a sense of community, and some form of faith. It all matters. Setbacks happen all the time, and every day is a chance to start again. We strive to be 'cheerleaders' for our clients when we sense that things are coming out of balance in their lives. So many have been with us for 18 years and are friends—they are our community and we all watch out for each other.” - Mo Wolfe, Owner and Founder, Evolution Pilates
I think we can all agree that there isn’t one true definition of wellness anymore. To some of us, it means getting that hot yoga sesh in daily, and to others, it means carving out time to treat ourselves to a massage or manicure. As long as you’re actively pursuing wellness—whatever that means to you—you're on the right track.
Our MO has always been about connecting the world to wellness—a term that's seen a lot of change lately. Whether you’re fully embracing the in-person experience or still delighted by the convenience of practicing at-home wellness, the Mindbody app makes it easy for you to book experiences that help you feel like YOU again.