Did someone say drama with a side of Savasana?
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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!
When you think of self-love what do you think of? Bubble baths, walks on the beach, facemasks, or what? Self-love can mean so many different things but when we think about self-love, we have to acknowledge loving ourselves both on the outside and on the inside. The way that we show ourselves love is one of the most important things we will ever do.
How do we treat ourselves? How do we talk to ourselves? What foods are we putting into our bodies? How are we thinking about our overall well-being when practicing self-love?
As self-love defines and redefined itself for you over the years, here are a few foundational tips to think about when easing into your self-love journey.
Don’t we love this one? Loving ourselves has a lot to do with the boundaries that we have for ourselves, with others, and for others. Take time to think about your own emotional, mental, physical, and spiritual needs when setting boundaries that reflect your personal needs. Boundaries don’t have to be big and scary; they are here to remind us that you get to have your lived experience and still have expectations about how you’d like to be treated and what you’d like to feel.
When thinking about your boundaries, ask yourself:
In a world where perfectionism and curated existences have been rewarded, begin to cultivate compassion for yourself. You are a soul having a human experience and it’s totally okay if things are not perfect.
Mindfulness exercises such as Breathwork, self-care activities, and self-compassion, all help train the mind, emotions, and even the body’s stress chemicals to be able to deal with undesired situations. Self-compassion means, can you be nice to yourself? Can you find empathy and kindness for yourself in the middle of what feels chaotic, stressful, or unwanted? Self-compassion means that we get to make mistakes, have our plans not work out the way that we wanted, and we still get to celebrate that we are doing the best that we can and it is enough.
When thinking about self-compassion, ask yourself:
In every sense of the word “nourishment”, begin to learn what nourishes you and what depletes you. Nourishment doesn’t just mean food for yourself; it means that whatever you are consuming whether it be media, podcasts, people, energy, information, etc. all impact the way that we think, feel, and experience life.
Nourishing yourself definitely goes right along the lines of having your boundaries intact and practicing self-compassion.
When thinking about nourishment, ask yourself:
That’s it. Those are the foundational steps to cultivating a self-love practice that you can ease into your daily routine. Come back to these questions often, because like anything else, self-love is a practice and it takes effort, time, and intention to maintain.