Your strong legs are more than just for show. Even the most fundamental daily actions, like walking and balancing, require leg strength. So, if you want to ensure the betterment of your physical health, you need to include leg exercises in your routine. And if you're looking for a HIIT workout to keep your legs in tip-top shape, we've got you covered. But first things first...
What Is a HITT Workout?
HIIT, also known as high-intensity interval training, is a type of interval training that entails short bursts of extremely intense exercise followed by rest intervals or periods of lower-intensity exercise. In just about five to 30 minutes, HIIT routines can be completed, with the intensity of the workout increasing with the length of time. With HIIT exercises, you can work up a sweat without paying for or traveling to a gym, and it is an incredibly quick and effective form of training.
HIIT workouts deliver the same health advantages as low- and moderate-intensity aerobic workouts in a lot less time and have been shown to increase metabolism and build strength. High-intensity interval training, has been proven to enhance metabolism and build strength, and it offers the same health benefits as low- and moderate-intensity aerobic exercises in a lot less time.
Pro Tip: For intense intervals, aim for a heart rate of 85 to 90 percent.
Determine your rest-to-work ratio:
- Week 1: 30-sec work/60-sec rest
- Week 2: 30-sec work/45-sec rest
- Week 3: 30-sec work/30-sec rest
- Week 4: 45-sec work/30-sec rest
Beginner Workout:
Squats
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- Point your toes forward and space your feet just wider than hip distance apart.
- To move your hips back, gently extend your knees while bending at the ankle and knee.
- Keep your shoulders back and your heels and toes firmly planted on the ground as you kneel.
- In order to be parallel, which should be the ultimate objective, the knees should be at a 90-degree angle.
- Set your heels down and lengthen your legs to stand up straight. Your knees shouldn’t go over your feet while squatting. Instead, they should be behind the toes.
Jumping Jacks
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- Holding your hands at your sides, stand straight with your back straight.
- Jump while kicking your feet wide and raising both of your arms.
- Repeat.
Forward and Backward Lunges
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1. Step forward while keeping your hips separated, then slowly stretch both knees until your back knee is barely off the ground.
2. Step backward with the leg you used to stand up, then bend both knees to crouch down with your back knee just above the floor.
3. Keep going. Change legs after the set is complete.
30-sec work/60-sec rest or preferred rest-to-week ratio.
High Knee Run
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- Start by jogging while keeping your knees elevated.
- Slowly advance while jogging with your knees raised and your arms pumping back and forth.
- Proceed for 30 more seconds.
Squat Side Step
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1. Start by assuming a straight posture and placing your feet shoulder-width apart.
2. Pushing your hips back, squat.
3. Get to your feet, move to the side, and squat down once more.
4. Go back to your starting posture and continue performing this side-to-side motion until the set is finished.
30-sec work/60-sec rest or preferred rest-to-week ratio.
Lunge Pulses
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1. From a standing start, advance like you would when lunging.
2. Partial lunge, similar to a standard lunge, about a fourth of the way down. This is where everything begins.
3. Start your workout by pulsating up and down, then perform a lunge by rising and descending by around three inches. Make sure you remain in the lunge stance the entire workout, never standing up.
30-sec work/60-sec rest or preferred rest-to-week ratio.
If you want to add more intensity to this workout, keep reading for intermediate and advanced modifications to suit your fitness needs.
Intermediate Workout: Alternating Jump Lunges
- Bend your knees and take a deep lunge to get ready to jump. As you contract your abdominal muscles, naturally gravitate forward. Throughout the exercise, your core muscles will continue to be engaged.
- Put your weight down swiftly, then drive both feet into the ground with explosive force, launching your body upward while fully extending your knees and hips.
- Bring your feet together quickly as you jump into the air, then switch feet as you start to land. As you do this, you should alternate your arms.
- Keep your feet in a balanced stance as you land. The front knee shouldn't go past the front foot. Try to softly land on your forward mid-foot, letting your heel make contact with the ground. Avoid staying on the forward foot's toes. Allow your hips and knees to bend fully to absorb the landing while keeping your hips back. Keep your knees from locking.
- As you get ready to begin the next jump lunge, lower yourself to a deep lunge stance.
- For the duration of your workout, repeat the jump-lunge motion.
Intermediate Workout: Rear Leg Lift
- Beginning on all fours, place your hands under your shoulders and your knees beneath your hips.
- Set one leg out in the back of you. Avoid crossing your legs over since doing so can make your lower back hurt. Instead…
- The leg should be raised to hip level and then slowly brought back down.
- Continue until the set is finished with the opposing leg.
Advanced Workout: One Leg Drop
- Lay on your back on a mat with your legs straight and parallel to the floor.
- Start the exercise by slowly lowering your right leg until it nearly reaches the floor while maintaining bent knees. To lower the leg, try to take three to five seconds. Raise your leg to the starting position after a brief pause.
- Continue as necessary with the right leg, then switch.
Advanced Workout: Pile Squat
- Place your feet wider than shoulder-width apart when standing. Make a 45-degree turn outward with your toes. If your flexibility allows, you can turn your feet out further. But make sure your hips, NOT your knees, are doing the moving. You should have a straight line from your toes to your knees.
- Straighten your spine, hold in your abs, and stand tall. For balance, you can also extend your arms in front of you or to the sides.
- Bend your legs, push your knees out, and lower yourself until your thighs are nearly parallel to the floor while maintaining your upright posture. Avoid bending forward and avoid letting your lower back round.
- Stand upright and repeat.
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Taysha Robinson is a writer and high school English teacher, based in metro-Atlanta. A self described philomath, you can find her reading books and articles of every genre, attending educational conferences, and hiking wherever the terrain will allow.
There’s just something about HBCU Homecoming that just hits different. Whether it’s your first time stepping onto the yard since graduation or you’re a regular at every Homecoming tailgate, HBCU pride is undeniable. It’s a vibrant celebration that unites the legacy of excellence and tradition with the energy and resilience of Black culture.
The experience goes beyond a typical college reunion; HBCU Homecoming is a family reunion, a fashion show, a cultural festival, and a week-long turn-up that embodies what it means to be unapologetically Black and educated. For HBCU alumni, the journey back to the yard each year is rooted in a love and pride that’s hard to put into words but impossible to deny.
From statement pieces to tech must-haves, every item represents the intersection of Black pride and HBCU love, ensuring that you show up to the yard in style and with intention. So whether you’re repping your alma mater for the first time since graduation or looking for fresh pieces to express your HBCU pride, these essentials will have you standing out, because, at HBCU Homecoming, it’s not just about showing up—it’s about showing out.
Thread Goals
diarrablu Jant Pants in Alia Noir
High-waisted, wide-legged, and ready to shut down the yard, the Jant Pants by diarrablu bring a whole new meaning to campus chic. Handcrafted in Dakar, Senegal, these free-flowing jacquard pants are perfect for stepping onto the yard with style and ease—making them a must-have for any HBCU alum’s closet.
Silver & Riley Convertible Executive Leather Bag Classic Size in Olive
This all-in-one luxury bag isn’t a bestseller for nothing. The Silver & Riley essential is made of Italian calfskin leather and thoughtfully designed, as it can be worn in four different ways: a shoulder bag, crossbody, a top handle, and a backpack. Chic and elegant, the Convertible Executive Leather bag is “the bag that every woman needs in her collection.”
Renowned Women's Intuition Cotton Graphic T-Shirt
Renowned
Renowned’s Women’s Intuition Cotton Graphic T-shirt features a bold graphic print inspired by the power and essence of women’s intuition. With its striking design, this all-cotton tee is a vibrant thing, making it a statement piece that celebrates feminine energy.
Mifland Million M Mesh Crop Shirt
Talk about bold, the Million M Mesh Crop Shirt combines edgy style with comfort, featuring Mifland’s signature print on a semi-see-through mesh fabric. Show up and show out in sophisticated flair.
HBCU Love FUBU
Melanin Is Life Melanated & Educated - I Love My HBCU Hoodie
Show off your HBCU love with this piece that represents everything you gained from your alma mater: a top-tier education, a community that lifts you up, and a deep sense of esteem for yourself and your culture. Wear it loud and proud, because being melanated and educated isn’t just a flex—it’s a legacy.
HBCU Culture Spelmanite Sweatshirt in Navy
Spelmanites, rep your Spelman pride with this unisex crewneck sweatshirt, designed for ultimate comfort and a relaxed fit. Made from a cozy cotton/polyester blend, this classic sweatshirt is as durable as it is stylish—making it an ideal piece for any Spelmanite showing love for their alma mater.
HBCU Culture Howard Is The Culture T-Shirt
Rock the ultimate flex by showcasing your Howard U love with HBCU Culture’s Howard Is The Culture t-shirt. This unisex tee offers a comfortable, relaxed fit that’s perfect for celebrating your HBCU spirit without sacrificing style or comfort.
DungeonForward FAMU - Strike Bucket - Reversible
DungeonForward’s Strike Bucket Hat brings versatility and style to the FAMU Crown collection with its reversible design, giving you two looks in one. Featuring a sleek black snakeskin-embossed brim lining and a bold outline Rattler emblem, this hat is all about repping your Rattler pride in style.
DungeonForward Savannah State University - HBCU Hat - TheYard
The Savannah State University HBCU Hat by DungeonForward is more than just a hat—it’s a symbol of Tiger pride and a nod to the culture. Perfect for gamedays, tailgates, or just showing off your HBCU love, this hat lets you carry a piece of the yard wherever you go.
Tech the Halls
Anker iPhone 16 Portable Charger, Nano Power Bank
Stay charged up with the Anker Nano Power Bank, which features dual USB-C ports, a foldable connector, and a compact design, making it perfect for those HBCU tailgates and late-night parties you pull up to.
Drip Check
Wisdom Frame 14 Square Sunglasses
Elevate your look with these angular square-frame sunglasses by Wisdom, bringing an ultramodern edge to any outfit. The sleek design makes them perfect for blocking out the haters while you stunt on the yard.
Coco and Breezy Eyewear Fortune in Gray Turquoise
The Fortune Glasses in Grey Turquoise is a bold statement piece to any Homecoming weekend ‘fit that “embody our fearless and outspoken DNA.” With their color and edgy design, these frames by Coco and Breezy are perfect for anyone looking to stand out and express their unapologetic confidence.
Howard U Lapel Pin
Rep your Bison pride wherever you go with this Howard U Lapel Pin from Pretty AmbVision. Whether adding it to your jacket, shirt, or bag, this pin is the perfect way to showcase your love for your alma mater while rocking your HBCU love with honor and distinction.
Mifland Standard Rucksack Mini
The Standard Rucksack is designed to evolve like that HBCU pride—getting richer, bolder, and better with time. Durable, stylish, and built to last, this Rucksack by Mifland is a timeless piece equipped with versatile carrying options and fully adjustable back straps for ultimate comfort.
Stay Fresh, Stay Blessed
Slip Pure Silk Sleep Mask in Pink
Keeping it cute starts with beauty sleep. This luxurious silk mask is an essential for a reason. If protecting your skin and waking up refreshed is your priority, look no further than this Homecoming essential.
Liquid I.V.® Hydration Multiplier Lemon Lime - Hydration Powder Packets
Stay hydrated and energized throughout Homecoming weekend with this Liquid I.V.® Hydration Multiplier in Lemon Lime. Just add a packet to your water bottle, and bless your body with 2-3 times more hydration than water with every packet. Because staying hydrated is the key to popping up and showing out all weekend long!
Loop Experience Plus Earplugs High Fidelity Hearing Protection
Designed for your hearing protection, these sleek earplugs reduce noise without compromising sound quality—perfect for enjoying the band’s halftime show, late-night parties, and DJ sets. Whether you’re front row at the step show or hitting the yard, your ears deserve to be protected in style!
Black Girl Magic Glass Cup
Sip in style and celebrate your melanin with the Black Girl Magic Glass Cup. Perfect for morning coffee, your favorite iced drink, or showing off your HBCU pride on the yard—this cup is all about keeping it cute while radiating your endless supply of Black Girl Magic.
Glow Up & Show Out
Black Girl Sunscreen SPF 30
What Homecoming weekend can be complete without an assist from this beauty find? Formulated to blend seamlessly into melanin-rich skin (no white-cast), protect your glow while you turn up with the Black Girl Sunscreen SPF 30.
Sienna Naturals Issa Rae's Wash Day Ritual Set
Issa Rae’s Wash Day Ritual Set from Sienna Naturals includes the H.A.PI. Shampoo, the Plant Power Repair Mask, Dew Magic, and Lock and Seal to get your crown right. Whether you’re repping your coils or rocking a new color on the yard, these products restore and nourish your strands, keeping your hair healthy, strong, and Homecoming-ready!
54 Thrones Ivorian Cocoa + Ghanaian Coconut Beauty Butter
Stay glowing from the tailgate to the after-party with the 54 Thrones Ivorian Cocoa + Ghanaian Coconut Beauty Butter. Infused with African-sourced ingredients, this rich, multi-purpose butter is the answer to keeping your skin soft and radiant through all the festivities all Homecoming long.
Saie Glossybounce Hydrating Lip Oil
Keep your lips looking luscious and nourished with the Saie Glossybounce Hydrating Lip Oil. Perfect for adding an extra pop to your pout before hitting the yard or freshening up between events, this lip oil is a beauty essential for staying camera-ready all weekend.
Join us in celebrating HBCU excellence! Check out our Best In Class hub for inspiring stories, empowering resources, and everything you need to embrace the HBCU experience.
Featured image by Visual Vic/Getty Images
Seven Fashion Girlies Share Their 'Rich Girl Energy' Outfit Formulas
As the summer has wound down and the leaves have begun to turn, many of us have entered a busy fall season.
After a slower pace, it's time to embrace the grind with extra grace once more. To help you transition seamlessly into this hectic period, we've compiled a collection of outfit ideas that embody the "I don't chase, I attract" and "I got money everywhere" mindset.
Inspired by popular influencers and their signature outfit formulas, these looks are designed to make you feel confident, abundant, and ready to conquer anything that comes your way. Get ready to channel your inner rich girl energy and step into fall with style!
Amy Lefevre
New York
Amy
Courtesy
The outfit formula that makes her feel like abundance is her birthright: “Wearing a fitted dress with oversized coat or blazer makes me feel confident, chic, and comfortable.”
Her go-to pieces that make her feel confident and powerful:“My trench coat and cute tote bag.”
How she accessorizes: “By adding lots of jewelry and sunglasses.”
Colors and patterns she finds most flattering: Neutral tones
Follow Amy on Instagram @lefevrediary.
Devana Turner, Creator and Stylist
Durham, NC
Devana
Courtesy
The outfit formula that makes her feel like abundance is her birthright:"Pairing wide-leg pants with tops or jackets that have balloon sleeves makes me feel powerful and on top of the world. The wide-leg pants give off effortless elegance, while the voluminous balloon sleeves add drama and sophistication. It’s a fit that’s unapologetic—it takes up space and commands attention."
Go-to pieces that make her feel confident and powerful: "My Aritzia effortless trousers, maroon Yankees fitted cap personalized with brooches, and Dior Saddle Bag. Each piece combines comfort with authority."
How she accessorizes: "Brooches elevate any look, adding personalization and character. Sunglasses or stylish frames tie my outfits together, adding polish and a sense of mystery."
Colors and patterns she finds most flattering: Neutral tones, bold colors, animal prints.
Follow Devana on Instagram @devanaturner.
Amiraa Vainqueur, Fashion Stylist and Style Expert
Los Angeles, CA
Amiraa
Courtesy
The outfit formula that makes her feel like abundance is her birthright: "Tailored trench with bold accessories: Think belted trench coat worn as a dress with knee-high boots and oversized sunglasses. The trench coat feels both classic and powerful when styled intentionally. Luxury athleisure: silk or satin sweatsuit with luxe sneakers and a quilted bomber jacket. Comfort meets luxury."
Go-to pieces that make her feel confident and powerful:"I love a tailored power suit—it always makes me feel confident."
How she accessorizes:"I am a maximalist, layering jewelry and sunglasses to elevate every look."
Colors and patterns she finds most flattering: Neutral tones, bold colors, soft pastels, animal prints.
Follow Amiraa on Instagram @amiraavainqueur.
Tonaya Lorenne
Chicago, IL
Tonaya
Courtesy
The outfit formula that makes her feel like abundance is her birthright:"I’m a 90s baby, and I translate that era’s fashion into my personal style. Bold colors, luxurious textures, and chic bottoms make me feel empowered and in alignment with my purpose."
Go-to pieces that make her feel confident and powerful:"My go-to lately has been small tops paired with oversized bottoms. I love the boldness, and I’ve stopped worrying about unflattering fits—power comes from owning my look."
How she accessorizes: "Hats, glasses, funky rings, and statement bags complete my looks, especially since I have short hair. Accessories are essential to my style."
Colors and patterns she finds most flattering: Neutral tones, bold colors, soft pastels, geometric patterns, animal prints.
Follow Tonaya on TikTok @_tonayalorenne.
Kéla Walker, Media Talent
Brooklyn, NY
Kéla
Credit: Shatimah Brathwaite
The outfit formula that makes her feel like abundance is her birthright: "I’m a magnet for matching sets and monochromatic looks. Dressing for my body type is key—balancing tight tops with loose bottoms creates harmony in my outfits."
Go-to pieces that make her feel confident and powerful:"Statement accessories like a strong-shoulder blazer or an exaggerated waist-cinching belt are my go-to's."
How she accessorizes: "From purses and heels to rings and arm candy, I never leave home without great shades to tie everything together."
Colors and patterns she finds most flattering: Neutral tones, bold colors, animal prints.
Follow Kéla on Instagram @kelawalker.
Opal, Creative Director at Lapo Lounge
Brooklyn, NY
Opal
Courtesy
The outfit formula that makes her feel like abundance is her birthright: "My go-to outfit formulas include bold monochromatic looks, structured suiting, and slip dresses. These serve as a canvas for my bold jewelry and accessories."
Go-to pieces that make her feel confident and powerful:"I often reach for a slip dress or a structured blazer. These staples give me easy elegance, whether dressed up with cool boots or layered for work."
How she accessorizes: "Chain belts and bold jewelry are my essentials. I love layering long necklaces or opting for bold chokers to elevate simple outfits."
Colors and patterns she finds most flattering:Neutral tones, bold colors.
Follow Opal on Instagram @opalbyopal.
Annette Walter, UrbanKinksNCurls
New York, NY
Annette
Courtesy
The outfit formula that makes her feel like abundance is her birthright:"An oversized blazer, mini pleated skirt, and fly boots are my favorite combination for feeling like that girl. Gold accessories in abundance complete the look."
Go-to pieces that make her feel confident and powerful: "I’m obsessed with oversized blazers and dope edgy boots. They can dress up or down any outfit and make a powerful statement."
How she accessorizes: "Gold accessories, especially layered necklaces and chokers, are a must. I’m also starting to build my collection of rings to add more flair."
Colors and patterns she finds most flattering: Neutral tones, bold colors, geometric patterns, animal prints.
Follow Annette on Instagram @urbankinksncurls.
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Matter of fact, the next time you get dressed, we empower you to say one of these affirmations as you also employ some of these outfit formulas:
- I radiate opulence and abundance with every outfit I wear.
- My style exudes confidence, power, and grace.
- I attract success and prosperity effortlessly.
- My wardrobe reflects my inner rich girl energy, making me feel unstoppable.
- I dress to impress myself, leaving a lasting impression wherever I go.
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