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HIIT Class

H.I.I.T is now available at PROmotion!


What is High Intensity Interval Training?


H.I.I.T is a time-efficient training method designed to improve

cardiorespiratory and metabolic function and, in turn, enhances physical

performance in individuals.


The sessions involve repeated short burst of rather high-intensity exercise

interspersed with recovery periods. This method of training has gained

popularity due the time efficient nature of this training and the science

backing up the benefits.

Benefits of HIIT:
  1. Efficient Workouts: HIIT sessions are typically shorter than traditional steady-state cardio workouts while delivering comparable or even better results. This efficiency is ideal for individuals with busy schedules who want to maximize their exercise time.

  2. Calorie Burning: HIIT can lead to significant calorie burn both during the workout and after it's finished. This is known as the afterburn effect or excess post-exercise oxygen consumption (EPOC), where the body continues to burn calories at an elevated rate after the workout to restore itself to its pre-exercise state.

  3. Improved Cardiovascular Fitness: HIIT helps improve cardiovascular endurance by challenging the heart and lungs to adapt to rapid changes in intensity. This can enhance heart health, lung capacity, and overall aerobic fitness.

  4. Increased Metabolic Rate: HIIT can boost the metabolic rate, leading to increased energy expenditure even when you're not exercising. This can contribute to weight management and fat loss.

  5. Time Efficiency: HIIT workouts can be completed in a shorter amount of time compared to longer-duration workouts while delivering similar or better results. This makes it easier for people with tight schedules to fit in regular exercise.

  6. Muscle Preservation: Unlike some forms of cardio that may lead to muscle loss, HIIT can help preserve muscle mass while promoting fat loss. The intense bursts of activity encourage the body to use stored fat for energy rather than breaking down muscle tissue.

  7. Improved Insulin Sensitivity: HIIT has been shown to improve insulin sensitivity, which is beneficial for blood sugar regulation and reducing the risk of type 2 diabetes.

  8. Enhanced Endurance: HIIT can improve both aerobic and anaerobic endurance. This means you'll be better equipped to handle sustained, moderate-intensity activities as well as short bursts of intense effort.

  9. Challenging and Engaging: The changing intensity levels of HIIT workouts keep things interesting and engaging. The challenge of pushing yourself during the high-intensity intervals can be motivating and help prevent boredom.

  10. Adaptability: HIIT can be tailored to various fitness levels. Beginners can start with shorter work intervals and longer rest intervals, gradually progressing as their fitness improves.

  11. Cardiovascular and Metabolic Health: HIIT has been associated with improvements in various markers of cardiovascular health, such as blood pressure, cholesterol levels, and arterial function.


At PROmotion we use to these sessions guided by our Exercise Physiologists or Sports Physiotherapists as a tool to assist with either end stage rehabilitation or high intensity cardiovascular training for our clients.  Classes run for 45 minutes and due to the high intensity of this session it is not suitable for all so please contact one of our clinical team to discuss if this class is suitable for you!

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