High-intensity interval training (HIIT) packs a powerful punch in just a short amount of time.
High-intensity interval training is an exercise format that alternates periods of short, intense exercises with less-intense recovery periods. HIIT techniques are offered in many of our Group Exercise classes at the Y, which means HIIT training is free for members. You can find HIIT techniques in Boot Camp, Ultimate Fit, and Tabata classes at the Y.
HIIT has been called one of the best workouts, because short, intense, total-body workouts improve athletic capacity and condition, glucose metabolism, fat burning—and it’s fun.
What to expect in a HIIT workout
At the Knoxville Y, HIIT classes are 30-45 minutes, which means you can get an efficient strength and cardio workout done with just a short amount of time. Start with a warm up to get the blood flowing, then the rest of the workout includes sets of 60 seconds of strength work, followed by 30 seconds of cardio work, done in sets—plus loads of energy and encouragement.
During class, you’ll have a chance to use a variety of equipment including:
- Your bodyweight
- Hand weights
- Resistance bands
- BOSU balance trainers
More about the class
High Intensity Interval Training (HIIT) can be intimidating. It’s a high-energy workout that keeps you moving for the entire class. If you’re unfamiliar, HIIT classes alternate short, but intense exercises—you move quickly from one exercise to the next with short resting periods. Simply speaking, you’ll be working as hard as humanly possible for the entire class, which can sound scary, but the benefits are worth it.
It builds a stronger heart – HIIT is a great cardiovascular workout that makes your heart work extremely hard. This can improve heart health and help you build a strong heart!
One size fits all – You can tailor the HIIT routine to meet your fitness abilities. Our instructors would be happy to help you modify the routine to work for you.
It boosts metabolism – During a HIIT class, your body will work in overdrive, which in turn will boost your metabolism—helping you lose fat, but not muscle.
It’s the best of both worlds – HIIT is not only a great cardio workout, but it’s also great for strength training! You will be toning your muscles while also reaping the cardio benefits!
Before your first class
In preparation for your first HIIT class, consider these tips:
HIIT classes by name can be high intensity, however, all fitness levels are welcome—exercises can be modified to match your abilities.
Remember that your first class is your starting point, and that you’re there to focus on your goals (not what everyone else is doing).
During class, pay attention to what your body is feeling—if you need to take a break, just do what you can and re-join the activities when you’re ready.
Check out the class schedules for our 5 Knoxville locations to see when one is available for you.