HIIT - Maximise your workout time with our group fitness classes

The ACSM (American College of Sports Medicine) survey of 2018 lists HIIT (High intensity interval training) as its top fitness trend of 2018 and there is a good reason why.

First things first, what is it?
HIIT workouts involve repeated bouts of high intensity effort followed by varied recovery times. According to the ACSM, “The intense work periods may range from 5 seconds to 8 minutes long and are performed at 80% to 95% of a person’s estimated maximal heart rate. It should feel hard! The recovery periods may last equally as long as the work periods and are performed at 40% to 50% of a person’s estimated maximal heart rate. This would be a physical activity that felt very comfortable, in order to help you recover and prepare for your next work interval.”

What is so great about HIIT?
Do you ever feel short on time? HIIT workouts provide similar fitness benefits as longer endurance workouts, but in shorter periods of time. This is because HIIT workouts tend to burn more calories than traditional group fitness workouts, especially after the workout. For a 2-hour period after exercise the body is using more energy to restore itself to pre-exercise levels. Because of the vigorous nature of HIIT workouts, the post-exercise energy use is greater resulting in an increase in overall workout energy expenditure. The sharp intensity spikes followed by a recovery interval creates the HIIT effect.

Bryce Hastings, the Group Fitness Research and Operations Manager for Les Mills International puts things into perspective, “For a “regular” participant (defined here as someone who attends the gym for general fitness and not sport specific purposes), research indicates that if they add two HIIT workouts to their other cardio and strength training they could “double or triple” the training effect.”

If HIIT is so great should all my workouts be HIIT?
Not giving your body time to recover after the maximal effort required of a HIIT workout is a common mistake. is not allowing your body time to recover after a HIIT workout. Separating your workouts is key. Recovery doesn’t have to be doing nothing, you can use other training modalities for an active recovery. If you're going all out, two HIIT workouts a week is suggested as optimal, still allowing you to include strength training and other cardio classes along with flexibility and core.

What HIIT classes can I find at HBF Stadium?
HIIT workouts can be performed on all exercise modes e.g. group fitness classes, running, rowing, and swimming and modified for people of all fitness levels. The intensity of HIIT workouts often requires a longer recovery. If you're new to HIIT workouts, start with one a week and add a second one in when you feel ready.

HBF Stadium gym located in Claremont offers a range of HIIT group fitness classes in Perth: Metafit, HIIT Cycle and Small group trainings – MetaPWR, Member Strength Battles