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If you are ready to leave your comfort zone, then HIIT is the answer...
Why HIIT?
High-Intensity Interval Training is not only one of the shortest ways to work out; it is also one of the most effective. Before you get too excited, let me cut to the chase - it is also one of the hardest ways to exercise.
What is HIIT?
High-Intensity Interval Training is not only one of the shortest ways to work out; it is also one of the most effective. Before you get too excited, let me cut to the chase - it is also one of the hardest ways to exercise.
The mother of all HIIT is TABATA. TABATA, invented by Izumi Tabata in 1996, was originally designed for Olympic speed skaters. A typical TABATA workout is 4 minutes long and alternates between 20 seconds of effort and 10 seconds of recovery. However, TABATA is not the only way to do HIIT. Over time different variations of HIIT have evolved from TABATA, but the principle remains the same - work as hard as you can for short periods of time and recover in between.
The science behind it
The benefits of HIIT workouts are backed up by science. Izumi Tabata conducted the first study in 1996 in Tokyo, with groundbreaking results (see - https://pubmed.ncbi.nlm.nih.gov/8897392/). Other studies proved the thesis of maximal oxygen consumption and calorie expenditure in HIIT sessions (see - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772611/). The results of Les Mills GRIT and SPRINT are also scientifically proven (see - https://www.lesmills.com/fit-planet/fitness/hiit-how-the-fit-get-fitter/). With HIIT, you increase lean muscle mass and burn more body fat due to excess postexercise oxygen consumption (EPOC), which means your body will keep burning calories up to 24 hours AFTER you have finished your workout (see - https://www.lesmills.com/fit-planet/fitness/burning-fat/). However, to achieve these results, you need to reach 90% of your maximum heart rate for around 15-20 minutes per session.
HIIT at Project S
At Project S, we offer two kinds of pure HIIT. Les Mills GRIT and Les Mills SPRINT. Les Mills GRIT is HIIT on the floor, with weights, bodyweight exercises, and plyometric moves to drive your heart rate to the maximum. Les Mills SPRINT applies the HIIT principles to an indoor bike workout, with sprints, strength, and power phases. If you want to start a HIIT regimen with low impact, Les Mills SPRINT is the right training to get you started.
To challenge your fitness, our instructors incorporate HIIT principles into their classes, such as Project Strong, to keep the workout exciting and to push you to your limits.
Who should do HIIT?
HIIT is not designed for absolute beginners. Before joining your first HIIT class, you should have already attained a basic level of fitness in order to take on the high intensity of the workout. If you are new to fitness, we recommend completing five to ten classes of Project Strong to build a basic level of cardio fitness and strength, but no need to worry, you do not need to be super fit or strong to join HIIT. Every HIIT workout involves simple moves, which are easy to master. In a HIIT class, you can move at your own pace. Our experienced instructors will take your fitness level into consideration and guide you through your workout, and if you must stop mid-workout, that is fine too. Just give it your best shot.
How often should you do HIIT?
Now you might think, why not do HIIT every day? It sounds tempting to just spend 30 minutes at the gym and get great results, right? To achieve the scientifically proven results, you need to bring your heart rate up to 90% of your maximum heart rate for about 15-20 minutes of your workout. Research shows that the amount of time the heart rate is above 90% should not exceed 30-40 minutes per week - that is two Les Mills GRIT or two Les Mills SPRINT classes per week (see - https://www.lesmills.com/fit-planet/fitness/how-much-hiit/). Of course, you can do less intense exercises such as strength or cardio training in our Project Strong classes in addition to your two weekly Les Mills GRIT or Les Mills SPRINT classes.
Are you ready to train outside your comfort zone?
Try one of our classes and see for yourself. We hope to see you soon.