High-Intensity Interval Training workouts (HIIT workouts ) has taken the fitness world by storm, and for good reason. This workout method, characterized by short bursts of intense exercise followed by brief recovery periods, is designed to maximize your workout efficiency and deliver impressive results. Whether you’re a seasoned athlete or just starting your fitness journey, HIIT can be tailored to meet your needs.
HIIT involves alternating between high-intensity exercises and low-intensity recovery periods. These workouts are typically short, ranging from 10 to 30 minutes, but they pack a powerful punch. The goal is to push your body to its limits during the high-intensity intervals, which can include exercises like sprints, burpees, or jump squats, followed by a period of rest or low-intensity activity like walking or slow jogging.
Efficiency: HIIT workouts are perfect for those with a busy schedule. You can achieve a lot in a short amount of time, making it easier to fit exercise into your day.
Increased Metabolism: HIIT can boost your metabolism for hours after your workout, helping you burn more calories even when you’re not exercising.
Improved Cardiovascular Health: Regular HIIT sessions can improve your heart health by increasing your heart rate and improving circulation.
Fat Loss: HIIT is highly effective for burning fat, especially visceral fat, which is linked to various health issues.
Muscle Retention: Unlike steady-state cardio, HIIT helps you maintain muscle mass while losing fat.
HIIT is a versatile and effective workout method that can help you achieve your fitness goals in less time. Whether you’re looking to lose weight, build muscle, or improve your overall health, HIIT offers a powerful solution. So, lace up your sneakers, set your timer, and get ready to push your limits with HIIT!
Note: This blog post is a general guide and should not replace professional advice. Always consult with a fitness professional or personal trainer at LA Fitness for personalized guidance and support.
“Challenge yourself, anything’s possible.”
I want to share my experience with my fitness journey at LAF to hopefully motivate and inspire all those who may be struggling to meet their fitness goals. I also want to show that anything is possible if you put your mind to it!
My story is divided into two parts. The 1st part (read here) focused on my fitness training and the second part is focusing on my experience with the HIIT by LAF® program.
I’m 67 years old. I’ve had a history of knee issues and a partial knee replacement on my right knee.
When I decided to resurrect my fitness journey at LA Fitness, my main goal was to get my legs/knees back in shape. So, I decided to get a personal trainer to assist me to achieve that goal. That is when I met Lauren H. (HIIT by LAF® trainer).
It has been 15 months since I started training. I couldn’t get off the floor without some assistance or go up and down stairs very easily. It took about 9 months to get my legs/knees back in shape. Now I’m pain-free. I don’t have to get injections in my knees or take any medications.
My success comes from Lauren’s leadership and months of hard work on my behalf. My flexibility, strength, mobility, and stamina have improved dramatically. I no longer need assistance getting up off the floor and I can go up and down stairs without any problems. As I continue to get stronger, Lauren brings on new challenges.
Last October I had the opportunity to take a free HIIT by LAF® class. I was amazed at how I was able to get through it. So, I decided to join. It’s been 6 months since my HIIT journey began and I just moved up to my third HIIT level which is silver. The other amazing thing is that I continue to always finish with the most MEP’s (My Effort Points) and the most calories burned at the end of each HIIT Class. HIIT continues to be a great way to relieve stress for me as well!
In the floor portion of HIIT, if I have difficulty with an exercise there’s always an alternative exercise available. In the cardio portion, I switch off between bike and rower since I can’t have high-impact on my knees.
I recently signed up to participate in a 90-minute HIIT challenge. On the day of the challenge, I was nervous and asked myself why I did this because I am usually gassed after a 50-minute HIIT class. After numerous texts back and forth with my personal trainer Lauren, who is always focusing on the positives, I settled down. Then it was HIIT time.
Once the HIIT challenge began, the only thing that I was focused on was HIIT. I not only successfully finished the 90-minute challenge, but I won it. It would have been a huge accomplishment for me to just finish the 90-minute marathon, but winning the challenge meant anything is possible. It was like winning an Olympic Gold medal.
A special thank you to Michaelangelo for generating lots of energy to get all of us to finish strong. Michaelangelo, you kicked all our booties as well! You’re awesome! From not being able to get off the floor to finishing/winning the 90-minute HIIT challenge and always finishing on top of the pack after each HIIT class. Wow! This continues to be surreal to me!
I’m being told that my success in HIIT is also motivating and inspiring other HIIT members. I’m really honored to have such an Impact!
My next HIIT challenge will be to “HIIT” the gold level in 6 months. Beyond that, platinum, which will take 1 year. My ultimate goal is to be the first 70-year-old to make it to the HIIT Hall of Fame (HOF) level by 2021.
I’m blessed to have Lauren H. as my personal trainer. I couldn’t have done it without her expertise. Lauren is truly the master of her craft. Lauren motivates, inspires, and brings out the best in her clients. Lauren may be small in stature but can kick your booty! I forgot to mention that Lauren is the “Master of Pain” as well! I continue to work with Lauren to keep my legs/knees strong and work on getting the rest of my body in shape.
Finally, find out what works best for you! Challenge yourself and work hard and never give up – You can reach your fitness goals too! I’m proof of that! I’m on the wildest fitness journey of my life! The combination of a personal trainer and HIIT has worked miracles for me. I look at this as an investment in my health. HIIT wouldn’t have been possible without Lauren’s expertise and my dedication to work hard.
From the start of my journey, Lauren already knew what end results were possible. I was the skeptical one!
Thank you, Lauren! Thanks to all the personal training and HIIT coaches at the LA Fitness Tinley Park location! I’m also friends with a few of them. I also made friends with many of the HIIT members too!
I wish you all the best on achieving whatever goals you set!
Remember, you’re never too old to “HIIT” it!
High-Intensity Interval Training workouts (HIIT workouts ) has taken the fitness world by storm, and for good reason. This workout method, characterized by short bursts of intense exercise followed by brief recovery periods, is designed to maximize your workout...
LA Fitness member Ed. B. shares the success he has found in training with HIIT by LAF. His knee issues have lessened and his posture and flexibility have improved too! Read his story to learn more.
LA Fitness member, Ed. B. shares the success he has found in training with HIIT by LAF. His knee issues have lessened, and his posture and flexibility have improved too! Read his story to learn more.
You’re never too old to HIIT it!
I want to say thank you to Master Trainer Lauren H. at LA Fitness in Tinley Park for working with me over the past year.
I’m 67 years old. I have a history [of] knee issues and a partial knee replacement on my right leg.
After I recovered from my knee surgery, I promised myself to get back in shape, so I joined LA Fitness. I worked with a personal trainer for about four years [and] lost about 60 pounds. Unfortunately, I was upset when I was told my trainer was leaving because we worked together so well!
So, I started working out on my own. I wasn’t pleased with myself and started to have knee problems again. I stopped going to LA for a number of months. I went back to see my doctor and he gave me a cortisone shot and sent me to physical therapy. I started to feel better again.
I started going back to LA Fitness again and was on the search to find a new personal trainer, and that’s when I met Lauren.
Lauren has done a terrific job working with me, she knows my limits on what I can and can’t do and finds alternative exercises. Lauren has gotten my knees back in shape by teaching proper body alignment/exercises to take the pressure off the knees. My flexibility/posture has improved as well!
LA Fitness just recently started High-Intensity Interval Training (HIIT) classes. I decided to try one class to see if I could survive it. I was amazed [by] how I got through it. So, I signed up! This is the best thing that I could have done for myself. I just completed my 30th HIIT session and moved up to the second level, which is Bronze status. I continue to burn up to 900+ calories per HIIT session and I feel great. I’m so motivated about my results and look forward to the next session. Now I’m trying to watch my calorie intake and add protein to my diet. Lauren suggested an app to track my daily calorie intake.
Lauren is an exceptional trainer, motivator and friend.
Again, I want to thank Lauren for working with me I couldn’t have done it without her.
I’m excited to see what’s in store for 2019.
Let’s HIIT it!
– Ed B., HIIT by LAF® Member
High-Intensity Interval Training workouts (HIIT workouts ) has taken the fitness world by storm, and for good reason. This workout method, characterized by short bursts of intense exercise followed by brief recovery periods, is designed to maximize your workout...
LA Fitness member Ed. B. shares the success he has found in training with HIIT by LAF. His knee issues have lessened and his posture and flexibility have improved too! Read his story to learn more.
LA Fitness member, Ed. B. shares the success he has found in training with HIIT by LAF. His knee issues have lessened, and his posture and flexibility have improved too! Read his story to learn more.
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
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!
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.
Visit one of the following LA Fitness locations and try out a HIIT by LAF class today!*
Illinois
Tinley Park (Signature Club)
Arizona
PHOENIX BELL RD, AZ
California
AGOURA HILLS (SIG), CA
NORWALK IMPERIAL HWY, CA
MISSION VIEJO – ALICIA PKWY, CA
SANTA ANA – 17TH STREET, CA
Texas
DALLAS MOCKINGBIRD @ LEMON (DALLAS), TX
FRISCO MARKETPLACE/ PARKWAY (DALLAS), TX
MCKINNEY CUSTER (DALLAS), TX
SACHSE (DALLAS), TX
SPRING-KUYKENDAHL (SIG), TX
Canada
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.
LA Fitness member Ed. B. shares the success he has found in training with HIIT by LAF. His knee issues have lessened and his posture and flexibility have improved too! Read his story to learn more.
LA Fitness member, Ed. B. shares the success he has found in training with HIIT by LAF. His knee issues have lessened, and his posture and flexibility have improved too! Read his story to learn more.
HIIT incorporates functional exercises, core training, cardio interval training, and strength training. Learn how you can continue burning calories for up to 36 hrs. with the “Afterburn Effect”!
Welcome to the 13th episode of the Living Healthy Podcast, presented by LA Fitness.
On this episode of Living Healthy, we bring back to the show LA Fitness Master Trainer, and pun-master, Geoff Fox who shares his knowledge on high-intensity interval training (HIIT).
How Are We Doing?
This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Warning: Puns Ahead
Begins at 0:01
Master Trainer, Geoff Fox joins the show
Begins at 2:08
Are HIIT Workouts Done with PT Clients?
2:22
Is There a Difference Between Strength vs. Cardio HIIT?
2:59
Do You Want to Follow HIIT Up with Additional Cardio?
4:38
Is HIIT for Everyone? What About Those with Heart Conditions?
5:33
Can HIIT Build a Healthier Heart?
6:50
On Tracking Heartrate
7:22
Solo HIIT vs. Group HIIT
9:04
Do You Have to Consume More Calories to Participate in HIIT?
10:50
Understand What Your Calorie Needs Are Prior
14:21
Has HIIT Been Around for Long?
15:37
HIIT – Not Just for Athletes
17:41
Actionable Advice – The Top 3 Benefits of HIIT
19:30
Outro
20:50
On this episode of Living Healthy, LAF Master Trainer, Geoff Fox shares his knowledge on high-intensity interval training (HIIT). Warning: Puns ahead.