What is HIIT?

High Intensity Interval Training 

High Intensity Interval Training, or HIIT, is a workout style built around short bursts of intense effort followed by brief recovery periods. These workouts are designed to push your heart rate up, maximize calorie burn, and improve cardiovascular fitness in a fraction of the time of traditional workouts. The key is in the intervals—working hard, then resting just long enough to go hard again. 

HIIT isn’t one-size-fits-all. You might see it take the form of bodyweight movements like burpees and jump squats, sprint intervals on a treadmill, or fast-paced cycling sets. The structure can vary, but the goal remains the same: alternate between high-effort and rest to keep your body guessing and your energy output high. 

Why People Love It 

HIIT has gained popularity for good reason. It’s efficient, effective, and scalable for different fitness levels. Whether you’re just getting back into a routine or looking to push your current limits, HIIT can meet you where you’re at. You don’t need hours in the gym—many HIIT classes are 30 to 45 minutes and still deliver major results. 

Beyond burning calories during the workout, HIIT is also known for the “afterburn” effect (EPOC—excess post-exercise oxygen consumption), where your body continues to burn calories even after you’re done. Over time, consistent HIIT workouts can improve endurance, strength, and metabolic health. 

What to Expect in a HIIT Class 

A well-run HIIT class will have structure, intensity, and clear coaching. You’ll cycle through rounds of exercises targeting different muscle groups and energy systems—think cardio, strength, and core—all while being coached on form, pacing, and motivation. 

Every class is different, which keeps things fun and prevents plateaus. It’s normal to feel challenged, but the energy is high, the music is pumping, and the class atmosphere helps you push through. The best part? You’ll walk out knowing you gave it your all, and you’ll feel stronger for it. 

Two Styles of HIIT: AMRAP vs. Interval 

At HIT Athletic, we offer two unique HIIT formats—AMRAP and Interval—so you can train with variety and purpose. In an AMRAP (As Many Reps As Possible) class, you’ll move through a set circuit and aim to complete as many rounds or reps as you can within a set timeframe. It’s self-paced, so you push at your own max effort with a focus on endurance and consistency. 

 
In our Interval classes, you’ll rotate through high and low intensity zones each round, designed to challenge your output, recover actively, and spike your heart rate strategically. It’s a powerful way to build stamina, speed, and control, all in one workout. 

Thinking About Trying It? 

If HIIT sounds like your style—fast-paced, results-driven, and fun—come try a class at HIT Athletic. Our expert coaches guide you through every round, modify exercises when needed, and keep the energy high. Whether you’re a seasoned athlete or just getting started, we’ll help you get the most out of every session. 

Come see what HIIT can do for you. Book a trial and experience the difference for yourself. 

Frequently Asked Questions about HIIT 

How long is a typical HIIT class? 
Most HIIT classes run between 30 to 45 minutes. The goal is intensity over duration, so even shorter sessions deliver great results without wasting time. 

Will HIIT help me lose weight? 
HIIT can be a very effective workout for fat loss and improving body composition. It combines cardio and strength work, boosts your metabolism, and continues to burn calories after the workout thanks to the “afterburn” effect. 

What should I bring to a HIIT class? 
Just show up in workout clothes, bring a water bottle, and be ready to move. We provide all the equipment you’ll need. A towel is optional but recommended—you’ll probably break a sweat!