A guide to virtual fitness from start to finish.
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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!
Times are strange right now, as you all know. We’ve all heard the phrase “new normal” about a million times already, and all the while, things are still changing every day. If you asked me a few months ago what I’d be writing about right now, I would never have guessed I’d be interviewing someone about what it’s like to get a haircut.
Nonetheless, we’re all doing our best to band together and help each other out right now. You may have noticed salons and spas offering messages of support, video tutorials for DIY beauty, and now, waitlists and announcements of reopening their doors. But as we all know, this isn’t the “old normal” anymore, and there will be changes.
Here’s what you can expect to be different when you finally head back into the salon or spa:
As salons and spas begin to reopen, they’ll likely have to make changes due to new social distancing requirements. When you enter the space, you’ll probably see a complete rearrangement. Stations will be separated by at least six feet, and some might even be removed to allow for more space. Salons that don’t have that much space to spare are putting in temporary walls or partitions.
On top of that, there may be fewer appointments scheduled at the same time (and definitely no walk-ins) to limit the number of people in the building. Say goodbye to waiting rooms and lobbies—you’ll likely be asked to wait outside or in your car until the exact start time of your appointment to prevent too many people crowding the front.
In addition to their increase in space, salons and spas will likely up their cleaning standards and procedures. We surveyed active consumers on the Mindbody app and learned that among the many changes beauty and wellness businesses can make upon reopening, following rigorous sanitization guidelines is the most important. You’ll probably see social posts or confirmation emails that outline new cleaning protocols, and you may notice some signage hanging around the building to reassure that the areas have been disinfected. Employees, and even guests, will be wearing masks and/or gloves, and you may even get a spritz of hand sanitizer at the door. According to Salon 124 Group, getting these supplies is turning out to be one of the largest obstacles for reopening.
In between each appointment, they’ll thoroughly disinfect the area before the next client arrives. Not only that, but each time you move to a new station (like from shampoo to haircut), they may also wipe down the station as soon as you get up to make sure it’s clean for the next guest.
After a good haircut, we all want to check ourselves out. And now that we’re all more cautious of germs and bacteria, we also want to literally check ourselves out at the end of our appointments. Out of the various fitness, beauty, and wellness businesses on our platform, consumers feel most comfortable returning to hair salons, and 62.7% said hair cutting, coloring, styling, barbering, or blow-drying would be the first beauty service they book once restrictions are lifted. An extra, important layer of comfort can be added in the form of contactless payments.
Many salons and spas will likely be incorporating some sort of contactless checkout process to limit touch points. They may end up taking your payment information at check-in via text and removing the front desk, so you don’t have to interact with another person face-to-face.
All-in-all, you can expect changes—and lots of them. Whether it’s increased retail offerings, curbside pickups, virtual consultations, at-home appointments, or video tutorials, many salons and spas are getting creative with how they offer support to their clients. Above all, they want to help us feel beautiful, confident, and somewhat normal during this time—and for that, we’re so thankful.
Want to hear about a real salon experience firsthand? One of our own got her hair done at a reopened salon in Georgia—here’s how it went.
Are you a salon owner yourself? Check out the Reboot Kit for Salons, Spas, & Wellness Businesses for extensive info and advice on how to prepare for reopening.