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"It's a good time to try HIIT" text with photos of women working out
Fitness
Published Tuesday Apr 07, 2020 by Mindbody Team

Solitary Sweat: Why Now Is the Perfect Time to Try HIIT

Renewal
Fitness
Strength Training

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.  


So, why should I try HIIT? 
 

It’s quick and dirty. 

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.  


HIIT uses simple movement for a full-body workout. 

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. 


Every level of experience can benefit. 

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.  
 

Ok, I’m convinced. What do I need to get started? 
 

Absolutely no equipment is required. 

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.  


Now all you need is a virtual class. 

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!  

 

virtual workouts on mindbody


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!  

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Written by
Mindbody Team
Editors & Educators
About the author
We're here to provide you with the latest and greatest, tried and true wellness experiences and advice to help you live life to the fullest. From nourishing recipes and travel tips to finding the perfect sweat routine or wellness regimen—we cover it all. And if we haven't yet, it's definitely on the way.
surfer catching wave in ocean olympics
Fitness
Published Friday Jul 23, 2021 by Bailey Clark

Why I’m Stoked Surfing Will Debut in the Olympics

Fitness

For the first time ever, the globe will be watching surfing take center stage at the 2020 (postponed to July 2021) Olympics. People from all over the world will be appreciating the sport, many for the first time.

This symbolizes the surfing community breaking through centuries of negative stereotypes. Though conditions play a big part in the sport, the biggest hurdle the athletes will have to overcome to see success is mental. The winner will be the one who chooses their waves wisely with their understanding of the conditions and ability to intimidate and therefore overcome components. Meanwhile, they will be challenging themselves to emerge from crashing barrels, fly into the air, and land on the shifting surface gracefully. No big deal. 

You’ve probably heard the invention of a wave pool, which creates the perfect man-made wave. In 2007, Kelly Slater founded his wave company with a passion to build the perfectly rideable wave at his surf ranch. It was debated whether the Olympics should be held in the ocean or on a manufactured wave, with many differing opinions on what would be right. The decision was made, and the event will take place in the sea, at Tsurigasaki Beach in Japan, about 40 miles east of Tokyo, where the rest of the 2021 games will be hosted.

As you watch, take a moment to reflect on the century of effort for this to happen. This initiative can be traced all the way back to the 1912 summer games that took place in Stockholm. Duke Kahanamoku, known as the father of modern surfing, won three gold medals in swimming, and while accepting his medal, he expressed that it was his dream to see surfing be added. To add fuel to the fire, International Surfing Association, recognized as the surfing world's governing authority by the International Olympic Committee (IOC), began lobbying for the inclusion of surfing in the Olympics in 1955.

The magic of surfing

Surfing is a multidimensional sport unlike any other. Nothing compares to paddling out to the serene silence that awaits beyond the breaking waves. Once you get out there, you immediately escape the many annoyances ingrained in everyday life—the constant notifications on your phone and laptop, your back-to-back schedule, answering to other people. You’re no longer on the time that your watch reads, you’re on mother nature’s time. You’re also no longer in control of your surroundings. Now, all you can do is surrender and wait for the next set to come, while trying to position yourself for when it does.

The high from catching the perfect wave is so addicting that surfers would fail on one hundred in a row just to catch that one. After you catch that perfect one, you replay it in your mind for the rest of the day.

A successful session is reliant on so many factors of mother nature—a force way bigger than us. For ideal conditions to exist, a good-sized swell must approach from the right direction, the wind must be flowing offshore, and you have to time your session right with the ebb and flow of the tide.

The sport is always teaching you life lessons. It is humbling, even if you’ve been practicing it for many years. One reason why it takes so long to master is that the conditions are going to be different every time you get out there. You might have caught a million yesterday, but today makes you feel like a kook because you can’t land one decent wave.

The community of people that you become a part of when you surf is special. A shared obsession with the ocean that brings you to dive into the water at dawn to get a session in bonds you quick. When you’re out there, you’ll find yourself interacting with people of all ages and backgrounds. People enjoy sharing the stoke of the sport. When you see someone out there teaching somebody new, you’ll encounter them cheering at the top of their lungs when they catch a good wave, and as you look around, you’ll see smiles all across the lineup. The other day, I caught a long wave in to be met with a cheering crowd of locals who frequent the spot that I do. When I got to shore, a local showed me their secret stash of hot packs to access in case I, or someone else, gets stung by a stingray when they aren’t around.

Being out in the ocean and abiding by her rules gives surfers a deep love and connection to nature. It’s common to see sea animals out there, like dolphins, stingrays, and fish. When you have an encounter, it’s a reminder that we are invading their territory. It sucks when you see trash floating in the water, or on the sand in its route to the water. It’s a sad reminder of the negative impact that humans can have on natural environments. It inspires you to pick up trash and advocate for sustainability so that we, as a collective, can take care of the beauty that we are lucky to have access to.

Tune in to see surfing break into the biggest international sporting event in the world beginning on Saturday, July 24th. 

Check out these surf classes on the Mindbody App

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Don't live by the water, but still want to train for your next surf trip? Consider these classes.

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About the author
Bailey Clark is a serial optimist whose passion for marketing lies within creating authentic connections to make the world happier and healthier. As a San Diego native, her favorite pastimes are surfing, F45, practicing yoga, meditation, and really any opportunity to soak up the sun.