HIIT class and workouts

Have you been spending hours in the gym, but you're struggling to see results? We have found that by including a HIIT workout in your routine, it can revolutionise the way you work out and your results. 

Whether you're a fitness newbie or a seasoned gym-goer, HIIT workouts offer a dynamic and efficient way to burn fat, build muscle, and boost your overall cardiovascular health. 

In this blog, we'll explore what exactly HIIT training is, the benefits this type of training has, a few HIIT workout plans to get you started and more information about HIIT workout classes and what they can offer you.

Jump to: 
⦁    What is HIIT training?
⦁    HIIT workout benefits
⦁    Interval training examples
⦁    HIIT workout plan
⦁    10 minute HIIT workout

What is HIIT training?

HIIT officially stands for High-Intensity Interval Training. In short, this means it is a form of cardiovascular exercise that alternates short periods of intense anaerobic activity with less intense recovery periods. 

Typically, a HIIT session lasts between 20 and 30 minutes, but it can effectively boost cardiovascular health, burn calories, and improve athletic performance within a shorter time than traditional steady-state cardio workouts. 

The high-intensity intervals push the body close to its maximum effort, followed by rest or low-intensity periods that allow for partial recovery. This approach can be applied to various exercises, such as running, cycling, or bodyweight exercises, making it a versatile and efficient training method.

HIIT workout benefits

There are so many benefits that HIIT workouts can have in your workout routine. Here are the main reasons: 

⦁ Efficiency: HIIT sessions typically last 20 to 30 minutes but can burn more calories than longer, moderate-intensity workouts.
⦁ Afterburn effect: Boosts metabolic rate for hours after exercise, helping to improve muscle and increase fat loss.
⦁ Cardiovascular health: Enhances heart rate and blood pressure, improving overall cardiovascular health.
⦁ Muscle mass and strength: Increases muscle mass and improves overall strength, particularly in the legs and core.
⦁ Variety of workouts: Prevents workout boredom, helping you to stay motivated and excited to workout. 
⦁ Social: HIIT workouts are a great form of exercise to do with your friend as you can motivate each other and help you push yourself for longer
⦁ Accessibility: Can be easily modified to suit different fitness levels and can be performed with minimal equipment.

Interval training examples

You can practice interval training with various exercises, adjusting the intensity and type of exercises to suit your goals and the ones you favour. 

For example, you could target different areas of the body with various types of interval training. You might do sprint intervals with 30-second sprints followed by 1  minute jogs, or cycling intervals with 1 minute of maximum effort followed by 2 minutes of moderate cycling. 

Swimmers also use interval training to build their stamina and cardiovascular health, such as swimming at high effort for 1 minute followed by 2 minutes of moderate-paced swimming. 

Overall, because interval training can be incredibly versatile, it can be tailored to different fitness levels and types of exercises.

HIIT workout plan

The main thing we recommend doing is start with a plan. Creating a plan is essential for achieving your fitness goals efficiently and safely. A structured plan ensures a balanced progression of intensity and volume, helping you gradually improve  your fitness level without risking injury or burnout. 

By planning each workout, this will help you prioritise what your specific objectives are, such as weight loss, muscle gain, or improved cardiovascular health. 

If you’re just starting out, the first steps that we would recommend taking would be to look into a HIIT class. By attending a HIIT workout class, we have found that this is a great starting point to know exactly what type of exercises you find work for you and the ones that are most effective for your body. 

One of the best things about a HIIT workout is how versatile they are. You can pretty much do them anywhere you feel comfortable whether this is at home or at the gym. 

The main things that you should make sure to include when creating your HIIT workouts are: 

⦁ Warm up and cool down - it is super important to stretch after a HIIT workout to improve the recovery period
⦁ A variety of high intensity that push you to your maximum effort 
⦁ A variety of low intensity workouts that allow you to recover 
⦁ Most importantly, the exercises you enjoy doing the most to keep the workout fun and motivating 

In the next section, we have provided you with two examples that you can take away and get started with today.

10 minute HIIT workout

Here's a quick and effective 10-minute HIIT workout you can do anywhere, no equipment needed. 

One of the beauties about this workout is that you can adapt it to suit your needs, so if you want a more intense workout, feel free to add weights or if you want a lower intensity workout, you can modify them as you please - make sure you’re listening to your body and adapt the workouts with what suits you. 

Warm-Up (1 Minute)

⦁ Jumping Jacks: 1 minute

Workout (8 Minutes)

Perform each exercise for 40 seconds, followed by 20 seconds of rest. Repeat the circuit twice.

⦁ High Knees: Run in place, lifting your knees as high as possible
⦁ Push-Ups: Traditional push-ups or modified on your knees if needed
⦁ Jump Squats: Squat down and explode up into a jump, landing softly
⦁ Mountain Climbers: In a plank position, alternate bringing your knees to your chest quickly
⦁ Burpees: From standing, squat down, kick your legs out into a plank, do a push-up, return to squat, and jump up.
⦁ Plank Jacks: In a plank position, jump your feet wide and then back together.
⦁ Lunges: Step forward into a lunge, alternating legs.
⦁ Bicycle Crunches: Lying on your back, alternate touching your elbows to the opposite knees in a cycling motion.
⦁ Cool-Down (1 Minute)
⦁ Stretching: Focus on major muscle groups used in the workout (quads, hamstrings, chest, shoulders, and core).

30 minute hiit workout

If you have a bit more time on your hands and you’re looking for a more intense workout, we can guarantee that a 30-minute HIIT workout will get you sweating! 

As always, make sure that you’re listening to your body and adapting these exercises to suit you. 

Warm-Up (5 Minutes) 

⦁ Jumping Jacks: 1 minute
⦁ Arm Circles: 1 minute (30 seconds each direction)
⦁ High Knees: 1 minute
⦁ Squats: 1 minute
⦁ Stretching (focusing on major muscle groups): 1 minute 

Workout (22 Minutes)

Perform each exercise for 40 seconds, followed by 20 seconds of rest. Complete three circuits.

Circuit 1

⦁ High Knees: Run in place, lifting your knees as high as possible.
⦁ Push-Ups: Traditional push-ups or modified on your knees if needed.
⦁ Jump Squats: Squat down and explode up into a jump, landing softly.
⦁ Mountain Climbers: In a plank position, alternate bringing your knees to your chest quickly.
⦁ Burpees: From standing, squat down, kick your legs out into a plank, do a push-up, return to squat, and jump up.

Circuit 2

⦁ Plank Jacks: In a plank position, jump your feet wide and then back together.
⦁ Lunges: Step forward into a lunge, alternating legs.
⦁ Bicycle Crunches: Lying on your back, alternate touching your elbows to the opposite knees in a cycling motion.
⦁ Skaters: Leap side to side, landing on one leg and bringing the other behind you.
⦁ Tricep Dips: Use a chair or bench to lower and raise your body by bending your elbows.
⦁ Butt Kicks: Run in place, kicking your heels up towards your glutes.

Circuit 3

⦁ Wide Push-Ups: Perform push-ups with your hands placed wider than shoulder-width.
⦁ Jumping Lunges: Jump to switch legs in a lunge position.
⦁ Russian Twists: Sit on the floor, lean back slightly, and twist your torso from side to side.
⦁ Spider-Man Planks: In a plank position, bring your knee to your elbow, alternating sides.

Cool-Down (3 Minutes)

⦁ Child's Pose: 1 minute
⦁ Standing Hamstring Stretch: 1 minute (30 seconds each leg)
⦁ Chest and Shoulder Stretch: 1 minute (30 seconds each arm)

This 30-minute HIIT workout is designed to keep your heart rate up and challenge your muscles, providing an effective and efficient full-body workout. Adjust the intensity as needed and remember to stay hydrated.

HIIT classes near me

If you’re a gym newbie, or a long time gym goer, HIIT classes are a great way to find your rhythm with this type of workout. At Places Leisure, we offer a variety of different cardio classes to help get you started. 

You can find out more about our classes and get booking at reception or via our Places Leisure app.

Our leisure facilities span across 90 locations in the UK. We’re passionate about helping you stay physically active and emotionally engaged in fitness, wellbeing and sport.

Find your nearest Places Leisure gym today.