Benefits of HIIT

HIIT has been shown to reduce overall body fat mass, improve muscle tone, and maintain weight. It can also boost cardiorespiratory health and metabolism in less time.

Another proven benefit of HIIT is that it can increase your metabolism, which means your body will continue to burn calories long after your workout. And it's suitable for people of all fitness levels.

HIIT becomes hybrid

HIIT has been a fitness trend every year since 2014, when it first topped the list. And according to the ACSM Fitness Trends Survey, it is ranked as one of the top 3 fitness trends of 2019.

Over the years, HIIT has evolved from a bootcamp-style program focused on squats, planks, burpees and sprints to a fusion with other types of exercises. ghb This includes water aerobics, Pilates, yoga, boxing and indoor cycling to name a few.

In line with the growing popularity of HIIT, clubs are offering hybrid HIIT classes as members want to maximize their performance in less time. With some classes combining aerobic and resistance training. A hybrid HIIT class is perfect for anyone who has a busy schedule, likes group workouts, or is just looking for a new challenge. Let's take a look at some of these hybrid HIIT classes designed to help you reach your fitness goals and make your workouts more fun......

HIIT Hybrids

1. Water-HIIT

If you want to achieve near-maximum effort while minimizing stress on your joints, take your HIIT workout to the pool. The buoyancy of water allows you to move with less impact on your body. It also offers naturally greater-than-air resistance, which makes for a great cardio challenge.

This 20-minute aquatic HIIT routine consists of:

• Warm up by running circles in the pool

• 45 seconds of high intensity exercise followed by 15 seconds of rest

• Each set consists of star heels, split heels and high knees

• Perform each exercise in sequence for 3-5 sets depending on your fitness level

• And remember to have your water bottle next to the pool to help you stay hydrated as you

2. Boxing HIIT

Boxing is a high-energy, high-intensity workout that's a great way to relieve stress while having fun. In addition to burning calories, fitness boxing is a great way to improve your strength, endurance, flexibility and balance. It can help you sculpt muscles you didn't know you had!

And now you can complete an amazing HIIT boxing workout in 30 minutes, performing all the boxing moves followed by active rest, 60-90 seconds of walking before returning to the circuit. A circuit can include:

• Skipping rope or burpees, squats, planks

• High Knees and Uppercuts

• Alternate left/right hook

• Alternating left/right cross jab

Plus, exclusive to Gym Plus Ballsbridge, the Beau Jacks Boxing class gets you burning some serious calories with a combination of high-intensity intervals and boxing drills. Learn more about boxing from Beau Jack.

3. HIIT Pilates

Pilates has so many benefits, including improving the body's strength and tone, as well as flexibility, mobility and posture. But a Pilates-inspired HIIT workout can also get your heart racing and help you burn some serious calories.

Try this Pilates HIIT workout:

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• Warm up with jumping jacks for 1 minute.

• Step onto the mat and prop yourself up on your elbows to hold a plank position for one minute.

• Do mountain climbers, triceps crunches, speed skaters for 1 minute for each exercise and focus on keeping your core muscles strong.

• Then, walk upright Pilates Plié for one minute, followed by more jumping jacks, jumping jacks and a

4. LES MILLS VIRTUAL SPRINTTM

If you're looking for a workout that will improve your cardiovascular fitness, burn calories and tone your legs, then LES MILLS VIRTUAL SPRINT is what you're looking for.

LES MILLS SPRINTTM is a 30-minute virtual HIIT workout that uses an indoor bike to get fast results. For beginning cyclists, the indoor bike is a great way to get started, as it's a low-impact workout that won't damage your joints. And in those 30 minutes, you can expect to burn around 450 calories, with those calories continuing to burn long after your workout.

That short, intense style of exercise where the thrill and motivation comes from pushing your physical and mental limits. The focus is mixed between running, strength training and muscle building. A high-intensity, low-impact workout that's scientifically proven to deliver fast results. And this is the perfect HIIT class for anyone who may have orthopedic disabilities, as it allows you to get your heart rate up to the max without risking injury.