The rise of HiiT Training

Posted: 26th Aug 2016

Category: Health and Fitness Tips


Over the last year I've seen a massive increase in people wanting to take part in HiiT Training. We used to run 1 hit class a week (Dorchester Sports Centre) which was averagely attended but now we are running 4 classes a week which are usually full! We are even writing programmes for people on the wellness system which they can do at home or on the go!

So what is HiiT Training?

High intensity interval training involves working out as hard as you can for a brief period of time then following up with a short, less intense period of exercise. The theory is that HIIT can help people get fit in a very short amount of time, but with any “get fit quick” routine there are certain risks. Those who lead generally sedentary lifestyles and jump into HiiT without training their bodies for the intensity often experience injuries. Those who are just starting out should take things slow and progress to full intensity.

What types of HiiT Training can I do?

There are many different types of HiiT Training that can be completed. If we are looking at a class format of a 30 minute class most instructors would start with a 5 minute warm up which would be used to increase the heart rate and warm the muscles up ready for the training, the main section would involve 20 different body weight exercises incorporating upper body strength, lower body exercises and core movements. A typical period would be 30 seconds intense exercise followed by 30 seconds of rest. This can obviously be altered depending on the fitness level of your group. Once the 20 minute blast is completed a 5 minute cool-down would be done to stretch the muscles and lower the heart rate down.

HiiT training can also be done in the fitness suite on cardiovascular equipment. Anything you can use to push that heart rate up for a short period of time will do the job! Most popular equipment I see would either be the treadmill, bike or rowing machine. Again a similar format as before can used of 30 seconds work followed by 30 seconds rest.

What are the main benefits?

Increases your Metabolism – HiiT speeds up your metabolic rate and translates into a metabolism boost for up to 48 hours after a complete HiiT routine. This means you’ll still be burning fat even after you’ve left the gym!

Quick and Convenient - Long gone are the days of not having enough time for exercise. HiiT workouts can be done anywhere: at home, in a hotel room, in a park, at a gym, etc. And most are 30 minutes or less!

Quote of the day

HiiT Training  - Lose fat, Get Muscle, Get Fit!