Our HIIT and Core class is one of our most popular exercise classes with our members. We thought’s we would share some insight into why it’s such a great exercise class and why, if you don’t already, you should come along and give it a try!

What Is HIIT?

HIIT for short for high intensity interval training, is a method of training where you use a high intensity level movement in short intervals to elevate your heart rate. The exercises must be intense and your working level should be 80-100% effort level in order to be successful. It is a way of training which generally is a shorter workout and particularly good if you haven’t got much time to train.

How to plan your HIIT workout

  • Your exercise must be enough to get your heart rate high – for example squats probably aren’t going to get your heart rate up enough but take it up a level and turn them into jump squats and you’re onto a winner
  • Use ratio’s to help with your timings, start with a longer rest and as you feel yourself getting fitter decrease the ratio. Once you are at an advanced level you can then change the tempo and have longer work time ratio to rest. For example:
  • 1-3 ratio of 15 sec on, 45 sec rest  – Beginner
  • 1-2 ratio of 15 sec on, 30 sec rest – Intermediate
  • 1-1 ratio of 15 sec on, 15 sec rest – Advanced

HIIT training can come in many different forms:

  • Body weight – Could be for a quick home workout or if you cannot access any equipment
  • One weight plate, kettlebell or weighted ball – There are so many great exercises which will get your heart rate up, adding one weight can increase the intensity
  • A piece of gym equipment – treadmill, cross trainer, assault bike, ski erg

The Benefits of HIIT training

High intensity interval training has been suggested to have benefits such as:

  • Burn a lot of calories in a short space of time
  • Increases metabolic rate so your metabolism will remain elevated for hours after your workout – this is good for fat burning and weight loss.
  • Improve heart health
  • Increase lung capacity
  • Increase oxygen and blood flow
  • Reduce heart rate and blood pressure
  • Reduce blood sugar
  • Weight loss
  • Improve fitness levels

The Benefits of Combining HIIT & Core

Many people still believe they will only get a six pack if they do endless amounts of sit-ups, but this is simply not the case. You need to be doing some fat burning exercises, such as HIIT, in order to see that six pack come through which is why HIIT and Core is the perfect combination. Additionally, we spend so much time sitting these days that our core can become very week, including some core work into your regular workouts and classes is beneficial for strengthening your core and this will help with improving your posture, reduce back pain and other issues which come with spending a lot of time sat down.

Who is HIIT for?

As HIIT can be easily adapted it can be for everyone! Most people may think that HIIT is all about high impact moves which isn’t always ideal, however HIIT can be low impact moves and still be very intense! You are working at your pace so you can push yourself as much or as little as you like. Although, you do need to put in maximum effort for HIIT to be effective, if you are a beginning or trying to build yourself up then you can adapt your timings to give yourself a longer break to recover.

HIIT & Core at Supersonic

Here at Supersonic we have HIIT & Core classes on morning and evenings on various days. Our HIIT & Core classes are 45 minutes long but don’t worry it isn’t 45 minutes of pure HIIT! We, of course, include a warm up, cool down and core movements, plus your rest time! If there are any moves you are unable to do we always have an alternative for you, we are able to adapt every move to make sure you can have a great workout!