Life Style

This 45-Minute HIIT Workout Guarantees an Exercise High

Here's a myth about HIIT workouts: they're only for the super fit. The misconception probably comes from the name. High-intensity interval training sounds, well, intense. But, "HIIT is absolutely beginner friendly. I do HIIT with an 80-year-old client!" says Danielle Gray, CPT, SFC, CES, CKT, celebrity trainer and founder of Train Like A Gymnast. What is "high intensity" is subjective, Gray notes, which makes HIIT workouts accessible to everyone. What Is HIIT? By definition, high-intensity interval training is a workout that combines periods of high-intensity exercise - ones that get your heart rate up to about 80% of its max - with periods of lower-intensity movements, to let your heart rate slow back down again. What Are the Benefits of HIIT? In terms of physical benefits of fitness, HIIT is not "better" than any other type of exercise. But it is more efficient. And that's one of its biggest perks - that it can net you major physical and mental gains in a very short amount of time. By pushing yourself hard for short bursts, interspersed with quick recovery periods, you're able to achieve the same cardiorespiratory effects as exercising at a medium intensity for a longer period of time. "I use it a lot for busy people," Gray says. Related: You Need Less Exercise Than You Think, Science Says It also doesn't require much by way of equipment or space (as this 20-minute, small-space HIIT workout proves). You can do HIIT with weights, gliders, resistance bands, and other gear - but all you really need is your body. HIIT typically combines cardio and strength training, which means it has positive effects on your muscle mass as well as your aerobic fitness levels. And like all movement, HIIT can have several different physical perks. A 2021 study in the International Journal of Environmental Research and Public Health points to a growing body of evidence that interval training can improve your endurance, the functioning of your metabolism, insulin sensitivity, and cognitive functions. Research also points to its ability to decrease the risk of heart-related diseases, breast cancer, osteoarthritis, and rheumatoid arthritis. What's more, people tend to enjoy HIIT more than medium intensity workouts, according to a 2018 analysis of 235 studies published in the journal PLOS One. They also tend to stick with them, research from 2019 found. What HIIT Beginners Should Know Ideally, you'll have talked to a doctor and gotten cleared to try out HIIT before beginning. Other than that, Gray simply encourages beginners - and, really, anyone who's participating in HIIT - to be prepared to listen to their bodies, and to feel comfortable finding alternate exercises as needed. If a workout calls for a jump rope interval, and you don't have a jump rope, try substituting high knees. If you have achy knees and can't jump, try squatting, and pushing yourself onto your tip-toes as you stand up instead, Gray suggests. Remember: high intensity is subjective, and what gets you to 80% of your max heart rate might be different than what it takes for someone else to get there. Related: Is It Bad To Do the Same Workout Every Day? About This 45-Minute HIIT Workout This 45-minute workout is designed by ACE-certified fitness instructor John Kersbergen. It combines cardio with strength training moves - and while it's long, it's a great starting place for anyone interested in HIIT because it can be adjusted to suit your fitness level and your goals. "Instead of doing four rounds of each workout, do two," Gray suggests. Or start by doing just half of the exercises, and work your way up to the full plan. The workout is made up of Tabata-style intervals, which is a type of HIIT that involves going all out for 20 seconds, resting for 10 seconds, and repeating that eight times for a total of four minutes. But this training plan calls for stringing nine of those intervals back-to-back, with a few one-minute rest periods sprinkled in. Again, you don't have to complete the full, 45-minute workout to get some major benefits. But if you have the wherewithal, it's there for the taking. So put on your most sweat-wicking leggings and sports bra and get ready to work. A 45-Minute HIIT Workout For Any Fitness Goal Equipment needed: jump rope and medium- to heavy-weight dumbbells (here are tips for choosing the right weight), both optional. Also have a way to keep track of time. Directions: Start by completing the warm up circuit below as many times as you can in five minutes. Then, begin the first block of the workout. Do 20 seconds of the first exercise, rest for 10 seconds; complete 20 seconds of the second exercise, rest for 10 seconds; then repeat the two-move circuit for four rounds total. Repeat this format for each block, taking a longer, one-minute rest where indicated. Cool down after the workout with full-body stretches. Related: Stretching Does More Than Feel Good - It Has Serious Benefits For Your Bod Warmup: 5 minutes Repeat this circuit as many times as you can in five minutes. 10 jumping jacks 10 forward backward lunges (5 per side) 10 plank jacks Rest: 1 minute Walk in place. Interval 1: Cardio Repeat 4x 20 seconds jump rope, 10 seconds rest 20 seconds mountain climbers, 10 seconds rest Interval 2: Legs Repeat 4x 20 seconds air squats, 10 seconds rest 20 seconds goblet squats, 10 seconds rest Interval 3: Arms Repeat 4x 20 seconds triceps push-ups, 10 seconds rest 20 seconds dumbbell thrusters, 10 seconds rest Rest: 1 minute Walk in place. Interval 4: Core Repeat 4x 20 seconds plank with bunny hops, 10 seconds rest 20 seconds V-sits, 10 seconds rest Interval 5: Cardio Repeat 4x 20 seconds jump rope, 10 seconds rest 20 seconds mountain climbers, 10 seconds rest Interval 6: Plyo Repeat 4x 20 seconds burpees, 10 seconds rest 20 seconds split lunge jumps, 10 seconds rest Rest: 1 minute Walk in place. Interval 7: Back Repeat 4x 20 seconds Superman lifts, 10 seconds rest 20 seconds plank with row, 10 seconds rest Interval 8: Butt Repeat 4x 20 seconds skater hops, 10 seconds rest 20 seconds deadlifts, 10 seconds rest Interval 9: Cardio Repeat 4x 20 seconds jump rope, 10 seconds rest 20 seconds mountain climbers, 10 seconds rest Rest: 1 minute Walk in place, followed by the cool-down of your choice. Keep reading for a description of each move. - Additional reporting by Mirel Zaman
Read MoreThis 45-Minute HIIT Workout Guarantees an Exercise High

The Glass Cliff Effect and Why Black Women Leaders Are Often “Last In, First Out”

Earlier this month, Claudine Gay's resignation as the first Black woman to serve as president of Harvard sent shockwaves throughout the country, igniting conversations about the role that Black women play as both shield and target for elite institutions. However, for many Black women, Dr. Gay's resignation did not come as a surprise - and it's not the beginning or end of an important conversation. Many of us are all too familiar with the inevitable reality of the "glass cliff effect," in which Black women are picked to lead institutions or organizations when they are on the brink of collapse or in dire straits. The setup then contributes to the paradox of "last in, first out," wherein Black women are the last to be hired and the first to be pushed out in a given workplace. Black women are told from childhood that we have to be twice as good to get half as much, understanding that even when we are twice as good and we finally get that coveted leadership position, it will come with the heavy burdens of tokenism, misogynoir, undermining, and more, all rooted in anti-Blackness. Each of us has experienced our version of last in, first out, similar to what Dr. Gay endured; the main difference is that her experience reverberated in national headlines. "Black women must consistently exert extra effort to attain an equivalent level of trust and respect." For Briana Young, a humanities scholar and social work practitioner, the double standards Black women leaders face in the workplace are clear. "The Black women in leadership I've worked with unfortunately still find themselves subject to validation through the biased standards of the institution; though their work and expertise could speak for itself, it is not allowed to in a place where they are not valued as equal counterparts," she tells POPSUGAR. "Despite their diligent efforts and expertise, they are compelled to continually 'prove themselves.' . . . In essence, Black women must consistently exert extra effort to attain an equivalent level of trust and respect." Adia Harvey Wingfield, PhD, a professor of sociology at Washington University in St. Louis and the author of "Gray Areas: How the Way We Work Perpetuates Racism and What We Can Do to Fix It," has extensively researched the experiences of Black women in leadership positions. Dr. Wingfield points to Dr. Gay's reality as an unfortunate yet unsurprising outcome. Related: How "The Other Black Girl" Gets Racism in the Workplace Right - and Wrong "The research shows that there are many obstacles for Black women both in attaining and retaining leadership roles. They report less access to mentors who can help facilitate their advancement, and if they do make it to leadership roles, often encounter the glass cliff phenomenon," she says. What's more, she adds, "these are long-standing trends in organizational settings and have not shown significant change over the last few years." Indeed, this is a prime moment for us all to reflect on the systemic reasons Black women in leadership end up failing - and how we can work to create a different outcome. The Reality of Becoming a Black Woman Leader The glass cliff effect, first coined by University of Exeter researchers in 2005, continues to be an unfortunate reality for Black women leaders - and Dr. Gay's six-month tenure, the shortest in Harvard's history, makes that abundantly clear. She entered the post in an extremely precarious time for higher education, after affirmative action was struck down and amid intense criticism from the right of diversity, equity, and inclusion efforts at elite institutions. Anytime Black women are appointed to positions of leadership, they are hyper-visible and hyper-scrutinized in the workplace, and are often relegated as the token diversity hire. As a result, Black women are measured by unrealistic standards and end up being scapegoated by the organization's inability to support their leadership success. "Observing the glass cliff effect unfold in various institutions, my concern runs deep. It highlights that the apparent progress in opportunities for Black women was constructed on an unstable foundation," Young says. For her, watching this happen time and again is "disheartening" and underscores the "formidable challenge of dismantling sexist and racist norms." "It's far too easy for all people . . . to believe that it's Black women's fault that they were unsuccessful." It is important to note that the glass cliff effect isn't the sole reason Black women are undercut as leaders. Many factors are systemic as well as operationalized in the workplace. It's not one isolated event; it's an ocean that envelops one's entire work experience. As Dr. Wingfield explains: "The glass cliff effect is part of - but not the only reason - why we see so few Black women in visible, high-ranking leadership roles. Other factors include biases in hiring, unwelcoming organizational cultures, lack of access to mentors, blocked internal routes to promotion, and, unfortunately, good old-fashioned discrimination." At play in Dr. Gay's resignation, of course, is also a clear backlash to DEI efforts at academic institutions. "I think the way opponents have presented Dr. Gay as an unqualified DEI hire is probably familiar to other Black women who have had their professional qualifications questioned, doubted, and dismissed," Dr. Wingfield explains. "Research shows that Black women are more likely than women of other races to express interest in leadership, but are less likely to find the support from colleagues and managers to move into these roles." According to Immaculata Ajuogu, a researcher and cultural anthropologist who works in academia, difficulties only abound once Black women rise to leadership roles. Within these positions, they are often faced with "bullying, lack of support, and the real issues of burnout in the workplace." Many of these organizations are still failing to view Black women as women worthy of a dignified life and respect - and thus are communicating to all Black women and girls that their only worth in society is in their labor. Racism in the workplace is making Black women sick, literally, and in some instances leading to their deaths. Indeed, Dr. Gay's resignation matters so much because of the visibility and scrutiny associated with it. As Jan Abernathy, the chief communications officer at an independent school in New York and a trustee on several independent school boards, explains: "How sad is this? It's far too easy for all people - including Black women and girls - to believe that it's Black women's fault that they were unsuccessful in leading an institution to success, rather than realize that they may have been displaying heroic efforts to save something that couldn't be saved. It's devastating to see excellent Black talent leaving institutions like schools where they could influence the next generation of leaders." Abernathy predicts there will be a "chilling effect" in terms of boards promoting Black women to leadership roles at prominent educational institutions after the Dr. Gay news. But across the board, she says, "I presume Black women's résumés will get a harder look; more stealthy references will be performed by hiring committees." Charting a Different Future For Ourselves Now that the conversation has been reignited in the public sphere, it's important to consider what Black women can do differently moving forward - even if these institutions take much longer to evolve. And first and foremost, it comes down to realizing that no leadership role, title, or position is worth our mental and physical well-being. "As Black women, we must continue to speak our truth regardless of the distractions." The physiological impact of weathering what we endure in the workplace has grave consequences. Take the tragic and unexpected loss of Antoinette Candia-Bailey, the vice president of student affairs at Lincoln University of Missouri. She died by suicide earlier this month. In emails she alleged workplace bullying and harassment at the hands of the university's president, John Moseley. Moseley is now on a paid administrative leave as the matter is being investigated. Many institutions have yet to understand what it means or what they must do to reduce harm; in the end, Black women must save themselves, because no one will do that for us. We'll achieve this by mentoring and supporting each other, finding value in showing up authentically and unapologetically, and, most importantly, not being afraid to leave a harmful, toxic work environment. "As Black women, we must continue to speak our truth regardless of the distractions," Ajuogu says. "Even though society and the workplace depict us as 'hard,' it takes unapologetic leadership to speak up and speak out when there is injustice, being firm and bold enough not to turn a blind eye to oppression. Black women in leadership should be championed, and this is what I have and will continue to do." Until institutions can put structures and systems in place that support Black women and dismantle racial harm in the workplace, this becomes a reality for all of us. The responsibility is on all of us to try to rectify these problems for the good not only of Black women, but workplaces and society as a whole. As Dr. Wingfield notes, "Ultimately, when Black women face these additional barriers to leadership, they aren't the only ones who are affected - whether through missed opportunities, employee turnover, or dampened ambitions, everyone loses out."
Read MoreThe Glass Cliff Effect and Why Black Women Leaders Are Often “Last In, First Out”

This 30-Minute Workout Will Help You Build and Maintain Upper-Body Strength

Get ready to hit chest, back, and arms all with one quick upper-body workout. Powered by trainer and strength coach Nicolette Amarillas, this 30-minute class is designed to build and maintain upper-body strength. You'll start with a simple bodyweight warmup, firing up the entire body and hovering in various plank positions. If you're not sure what weight to use moving forward, Amarillas recommends going heavier for big moves like chest presses and rowing, and lighter for smaller, single-joint movements. From here, you'll grab your dumbbells for the first of three challenging training blocks. The first two blocks focus on arms, alternating between pushing and pulling moves like overhead presses, bent-over rows, and lat pull-downs to target your biceps, triceps, and shoulders. "Exposing your body to the same movements and muscle groups within a workout is really important," Amarillas says before heading into the second set of exercises. "You're giving your body the opportunity to learn, to grow, and to get better." Once your arms are sufficiently worn out, you'll finish off the workout with a brief section completely dedicated to core strength. You'll do three core moves for 30 seconds each, including heel drops, toe-reach crunches, and hollow body holds. Weights are recommended for this workout but not required. Feel free to mix up your weights as you go, choosing what works best for you. And remember: you're your own best cheerleader, in workouts and in life. "There's never anything too small to celebrate, whether it be this workout, whether you go on a walk, whether you cook yourself dinner for the first time in weeks - celebrate everything!" Amarillas says. Check out new workouts every week on the POPSUGAR Fitness YouTube channel and kick-start your workout routine with POPSUGAR's new line of affordable fitness equipment available at Walmart. Here's to working toward a happy, healthy you. Nicolette Amarillas Outfit: Old Navy Shoes: APL Mikayla Campbell Outfit: Nike Shoes: APL Paulyn Baens Outfit: Old Navy Shoes: APL Related: Feel the Burn in Just 15 Minutes With This Fiery Upper-Body Workout
Read MoreThis 30-Minute Workout Will Help You Build and Maintain Upper-Body Strength

This Brow Gel Will Make You Toss Your Other Products

Brows are the step in my makeup routine that I want to spend the least amount of time on. However, I recognize that they are one of the most crucial parts of my process. Coming from someone who used to spend upwards of 10 minutes alone perfecting them, I know how paramount it is that I get the shape just right to frame my face perfectly. However, as a professional who now leads a hectic life, I don't have time to carve out my brows to perfection with concealer every day. As such, brow gel has become a staple in my makeup bag. With this product, not only can I have the look of defined eyebrows in just a minute or two, but the hair also stays in place without the need for touch-ups. Over the last few years, I've become somewhat of a brow-gel connoisseur, trying what feels like every option under the sun. My current favorite doubles as an edge control, but when Anastasia Beverly Hills, the brand that is akin to eyebrow royalty, came out with a new formula, I had to put it to the test. The Brow Freeze Gel ($26) comes in a single clear shade. The brand claims that this would be the perfect final step to a full eyebrow routine, but it can also be used alone for more minimal days on the go. Read ahead for my thoughts on it. About the Anastasia Beverly Hills Brow Freeze Gel The formula of this product is a cross between a wax and a gel. The applicator is housed in a tube and features a triple-action comb with long and short bristles, as well as a flat side to laminate the brows into place. Standout ingredients include glycerin and polyacrylate-2 crosspolymer, which provides hydration and a nonsticky hold. What I Like About the Anastasia Beverly Hills Brow Freeze Gel The compact packaging immediately won me over with this product. Brow gel is not something that I often take with me on the go, but for those days when I need to do my makeup in a car or right before I go into an event, I love the fact that it barely takes up any room in my makeup bag. Formula-wise, the brand has achieved an impressive feat. This gel has the hold of the original Brow Freeze Wax and my current favorite brow gel, which is the Got2b Glued 4 Brows & Edges 2in1 Gel, but without the crunchiness that a lot of these products are known for. I'd almost describe it as a flexi-hold - your eyebrows won't move, but not because they're stuck to your face. It's been a welcome change in my routine - so much so that I've found myself reaching for it as my primary brow gel of choice. How to Use the Anastasia Beverly Hills Brow Freeze Gel When using this product, I found that I instinctively followed the brand's directions but with a few tweaks. I use the long-bristle side of the brush to coat the hairs in the formula first, then without dipping again, I use the same side to sculpt the hairs in the direction that I want them to go in. I'll use the very edge of the long bristles to shape the tops and tails of my brows, but if the front needs to be touched up, I'll use the shorter side. It gives me a bit more control over the slightly more sparse area. What to Consider Before Trying the Anastasia Beverly Hills Brow Freeze Gel Due to the formula, this isn't the best gel for laminating eyebrows. It's a bit more on the runny side, so when I turn the brush to stick the hairs down, it gets a little messy. For the laminated look, I prefer the original wax formula, as I can more easily pick up a small amount of product and brush it through my brows while simultaneously shaping them. Keep that in mind, depending on the look you prefer. Where Is the Anastasia Beverly Hills Brow Freeze Gel Available? The brow gel is available on sephora.com, anastasiabeverlyhills.com, and kohls.com. Rating:
Read MoreThis Brow Gel Will Make You Toss Your Other Products