The Ultimate Guide to High-Intensity Interval Training (HIIT) Classes

Bikini Bootcamp Guests workout in a HIIT Class

Maybe you've heard about the benefits of HIIT Class and how it can help create a well-rounded fitness routine, but you're not sure where to start. HIIT classes are perfect for anyone looking to get in shape and have fun while doing it! Here’s what you need to know about HIIT classes and how to find the right one for your needs.

In this Article we will cover:

• What HIIT actually is

• The different types of HIIT Classes

• Exercises considered HIIT

• The benefits of HIIT Classes

• Who HIIT is for

• What to expect in a HIIT Workout

• Tips for HIIT beginners

• How often you should do HIIT

• Making the most of HIIT

• Choosing the right HIIT Class

Read on to explore all there is to know about HIIT Classes and how booking your class today  could change your fitness routine forever.

We offer HIIT Class on all our fitness retreats at Amansala. Click here to find out more.

Guests workout at a Bikini Bootcamp fitness retreat.

What is HIIT?

HIIT stands for High Intensity Interval Training. High Intensity Interval Training involves alternating short bursts of intense exercise with less intense recovery periods. HIIT classes typically last around 30 minutes, but can go from anywhere between 10 - 60 minutes and combines strength training and cardio to give you a full-body workout.

What separates HIIT workouts from other high intensity workouts are the energy expenditure level during the intense activity. This level should be as close to 100% as possible. In other words - giving it your all!

Combining short bursts of intense activity with periods of light activity or rest is designed to help you maximise effectiveness of your workout in the shortest amount of time possible.  HIIT classes focus on working the entire body and pushing you to your physical limits.

HIIT Class on the Beach at Amansala.

Types of HIIT

HIIT classes come in many shapes and sizes from Tabata HIIT to HIIT circuits, strength HIIT and yoga HIIT. Classes are designed to accommodate all levels of fitness from beginner to advanced, but the main focus in all of HIIT classes is to get your heart rate up so you can burn the most calories in the shortest amount of time possible.

Whether you're a HIIT beginner or HIIT expert, there's a class for everyone.

Full Body HIIT

Full Body HIIT is designed to work the entire body in a short amount of time. This type of HIIT is perfect for those who have limited time but still want to get a full body workout.

Strength HIIT

Strength HIIT classes are designed to build muscle and burn fat with exercises such as squats, pushups, lunges and anything that involved a strength workout.

Bodyweight HIIT

Bodyweight classes use your own bodyweight to create resistance. This type of HIIT is great for those who don’t have access to weights or machines. 

Yoga HIIT

Yoga HIIT classes combine HIIT with yoga poses and postures to create a challenging workout that helps improve flexibility and strength. 

HIIT with weights

HIIT with weights classes use weights such as dumbbells and kettlebells to add resistance. This class is perfect for those who have access to weights and machines and want a more challenging workout.

Tabata

Tabata is a popular type of HIIT that involves 4 minute workouts or 8 rounds of exercise. It involves being 'on' for 20 seconds, and 'off' for 10 seconds, and keep this up for the full 4 minute interval.

Cardio or Running HIIT

Cardio classes involve any type of cardio such as running or jogging for short intervals and then resting followed by another HIIT interval. Cardio classes are great for those who want to get their heart rate up and burn fat.

EMOM HIIT

EMOM stands for every minute, on the minute. You have one minute to complete a certain amount of set reputations of a particular exercise.

HIIT Circuit

Another popular type of HIIT,  HIIT circuit classes involve multiple HIIT exercises performed in succession with little or no rest between sets. HIIT circuits are great for those who want to

AMRAP

AMRAP stands for As Many Rounds As Possible. You are usually set a circuit and asked to complete that circuit before the timer goes off.

Bodyweight HIIT Class at Amansala

Exercises in HIIT

With so many different types of fully body workouts or gym equipment available, you have many options for exercises. Some popular exercises incorporated into HIIT include:

• Burpees

• Squats

• Push ups

• Sprints

• Crunches

• Kettlebell swings

• Deadlifts

• Lunges

• Jumping jacks

Any exercise you can do at high intensity you can incorporate into a HIIT routine. And with so many different types of exercises it's great for those who get easily bored with their workout routine, and need that excitement to stay motivated!

You can workout from home, at a gym or outside.

Workout in a HIIT routine on the beach or in our beautiful Yoga Shala at Amansala’s Bikini Bootcamp.

Benefits of HIIT Class

HIIT classes are great for anyone looking to burn more fat and get in shape quickly.  HIIT classes have been proven to improve your cardiovascular health and endurance as well as build strength, muscle tone, and flexibility. HIIT classes will also help you burn calories long after the class is over – so you can continue to reap the benefits for hours after your workout.

• Get Results and Loose Fat, fast!

• Build Muscle and Strength

• Increase Metabolic Rate.

• Increase mental and physical stamina and relieve stress

• Can improve cardiovascular health

High interval training has been scientifically shown to target fat stores in the body, and to build muscle and strength. HIIT classes incorporate a variety of exercises for the entire body, so you can be sure you're getting a full-body workout that will help you build muscle and get stronger faster.

HIIT classes can help you increase your resting metabolic rate and burn more calories even when you're not working out. HIIT workouts have also been shown to improve insulin sensitivity, helping your body process glucose better.

HIIT is also great for your mental wellbeing. Feel accomplished after a HIIT Class and enjoy working out with others in a group setting.

Enjoy a group Beach Fitness class at Amansala

Who is HIIT for?

HIIT is an incredibly effective way to get in shape so it's great for those looking to kickstart their weight-loss or fitness journey, or simply looking to switch up their routine.

HIIT classes are also great for those looking for a full-body workout without the use of heavy weights or machines, as HIIT can be done with just your bodyweight. HIIT is also an excellent way to cross-train and improve flexibility, strength and mobility.

HIIT is also great for experienced exercisers, as HIIT classes push your body to the next level of performance – helping you build strength and endurance in a shorter amount of time than traditional cardio exercises.

What to expect in a HIIT Workout

Classes usually last around 30-45 minutes and are designed to be quick, intense and effective.  Classes typically involve short periods of high intensity exercises followed by periods of rest or light activity, with most HIIT ending with a cool down.

You should expect HIIT to get your heart rate up and keep it there throughout the class. Classes also involve exercises that target all areas of the body, so you can expect to work on your strength and conditioning as well as burning calories and fat.

An example of a HIIT Class could be:

• Sprint for 45 seconds, rest for 15 seconds

• Squat for 60 seconds, rest for 30 seconds

• Stomach crunches for 50 seconds, rest for 20 seconds

The longer the length of the exercise, the more intense the class. That's why we recommend to start slow and build up, and always listen to your body. HIIT workouts can still be effective even when done at a lower intensity.

Workout in the Yoga Shala at Amansala

Tips for HIIT Beginners

If you’re new to HIIT,  it’s important to start slow and progress at your own pace. HIIT is an incredibly beneficial form of exercise, but if done incorrectly can lead to injury or overtraining.

Focus on form, listen to your body and don’t be afraid to take rest periods if you need them. HIIT workouts are high intensity, so it’s important to pace yourself and stay hydrated throughout the class.

Keep a positive mindset. HIIT routines can be incredibly rewarding and if you keep it up, you will see results! This should be enough motivation to get you through even the most intense of trainings!

How often should you do HIIT ?

HIIT is an incredibly effective way to get in shape, so you should aim for HIIT workouts at least three times a week. HIIT sessions are short enough that they shouldn't take up much of your day, but intense enough that they can keep you on track with your fitness goals.  HIIT classes also vary widely so you can switch up your HIIT routine and keep it fresh.

To minimize injury it's important not to overdo it.  HIIT is not meant to be done daily, and you will see better results leaving a long enough break between classes. It's recommended to do HIIT no more than five times a week.

Listen to your body when doing a HIIT workout

Making the Most of HIIT

If HIIT is something you'd like to get into then there are some tips that can help you make the most of your HIIT experience.

- Take the time to warm up before HIIT classes: This will help prepare your body for more intense movements and reduce the risk of injury.

- Drink plenty of water : HIIT routines can be intense so it’s important to make sure you stay hydrated.

- Don't be afraid to rest: HIIT workouts are designed to be short but intense, so take breaks when needed and don’t push yourself too hard.

- Start slowly and build up intensity: HIIT classes are designed to be challenging so don’t feel the need to go all out straight away. Take your time and gradually increase intensity as you become more comfortable with HIIT classes.

- Listen to your body: HIIT is great for pushing your limits but it’s important to listen to your body and know when it’s time to take a break.

- Have fun: HIIT classes can be incredibly rewarding and fun so have a positive attitude and enjoy the experience.

Finding the Right HIIT Class for You

So there you have it – the ultimate guide to HIIT!

So if you're looking to get in shape quickly, HIIT classes are the way to go. HIIT will help you burn more calories and fat, build muscle and strength and improve your overall health. With all these benefits – what are you waiting for?

Book your Bikini Bootcamp Retreat today and attend one of our HIIT workouts.