Watch out because we’re about to HIIT you with some facts (that’s the only pun, I swear).
HIIT, otherwise known as high-intensity interval training, is a fast yet challenging way to get your workout in and continue burning calories afterward your workout as well. This is due to the Afterburn Effect” caused by EPOC, or post-exercise oxygen consumption. EPOC can help HIIT enthusiasts burn calories for up to 36 hrs. after their workout!*
Shorter workout periods and longer calorie-burning times? It sounds too good to be true.
(But it’s not.)
HIIT incorporates functional exercises, core training, cardio interval training, and strength training. The key is focusing on different heart rate training zones. Each zone uses a different percentage of max heart rate, allowing for different types of burns. While there are different types of HIIT workouts ranging from 10 minutes, all the way to an hour, HIIT by LAF uses the full hour so you get the best workout to help maximize your endurance, calorie burn, and fat loss.
In order to achieve the “Afterburn Effect”, you should maintain staying within 80% to 89% of your max heart rate for 15-25 minutes throughout your workout. This is when carbohydrates and fats go through supply variances and help contribute to the burn. Due to HIIT being based around heart rate, a heart rate monitor is suggested in order to properly monitor your workout.
In a HIIT by LAF class, MYZONE Heart Rate monitors are worn. MYZONE uses the HUNT formula to calculate max HR.
Max HR = 211 – (0.64 x age)
For example, a 28-year-old female would calculate her max HR like this –
Step 1: Multiple 0.64 x 28 (person’s age), which equals 17.92.
Step 2: Subtract that number (17.92) from 211, which equals a maximum heart rate of 193.08.
0.64 x 28 = 17.92
211 – 17.92 = 193.08
HIIT and Weight Loss
The whole purpose of interval training is to help increase calorie burn and build more lean muscle mass. With HIIT, the body may be burning through more calories than it’s used to, depending on your old routine. Because of this, it’s super important that you’re giving your body the nutrition it needs in order to sustain a high-intensity workout – and that means plenty of protein.
Check out our list of protein suggestions you may want to add to your diet!
Try HIIT by LAF
Thinking about giving HIIT by LAF a try? Find out more by checking out some FAQs here.
The Living Healthy Podcast recently published an episode that dives further into what HIIT training encompasses, who HIIT training benefits the most, and why it may be worth adding to your exercise routine. LA Fitness Master Trainer, Geoff F., is our expert on the matter. Listen to the full episode, here.
Tinley Park (Signature Club)
PHOENIX BELL RD, AZ
AGOURA HILLS (SIG), CA
NORWALK IMPERIAL HWY, CA
MISSION VIEJO – ALICIA PKWY, CA
SANTA ANA – 17TH STREET, CA
DALLAS MOCKINGBIRD @ LEMON (DALLAS), TX
FRISCO MARKETPLACE/ PARKWAY (DALLAS), TX
MCKINNEY CUSTER (DALLAS), TX
SACHSE (DALLAS), TX
SPRING-KUYKENDAHL (SIG), TX
NORTH YORK-YONGE ST (SIG), ONT
*Results may vary. HIIT by LAF is available to LA Fitness members 16 years of age or older (or at least 13 years of age and accompanied by a parent or legal guardian) who have purchased Spectrum-branded programming, as indicated on such members’ membership agreements. A parent or legal guardian must sign membership agreement on behalf of members under 18 years of age. Non-LA Fitness members must provide valid I.D. and sign a waiver of liability to use HIIT by LAF studios. Please visit a HIIT by LAF studio for more information, including membership options and pricing.