High-Intensity Interval Training (HIIT) 

Ideal for weight loss and body conditioning in one massive workout. Guaranteed to put the FUN into functional training.  You’ll be pushing, pulling, twisting, bending, squatting and lunging. Might just be the hardest fitness program ever.

Your instructor will push you past your limits during the workout, with plyometric drills on top of nonstop intervals of strength, power, resistance and core training moves. 

You perform long bursts of maximum-intensity exercises with short periods of rest. Each workout keeps you constantly challenged as you alternate between aerobic and anaerobic intervals performed at your MAX.


8 Benefits of HIIT

1. Efficient

Super-efficient HIIT is the ideal workout for a busy schedule—whether you want to squeeze in a workout during your lunch break or to get in shape for a fast-approaching event. Research shows you can achieve more progress in a mere 15 minutes of interval training (done three times a week) than the person jogging on the treadmill for an hour. Meeting, just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training.

2. Burn More Fat

Not only do you burn more calories during HIIT workouts, but the effect of all that intense exertion kicks your body's repair cycle into hyper drive. That means you burn more fat and calories in the 24 hours after a HIIT workout than you do after, say, a steady-pace run.

3. Healthy Heart

Most people aren't used to pushing into the anaerobic zone (that lovely place where you can't breathe and you feel like your heart is trying to jump out of your chest). But in this case, extreme training produces extreme results. A study from 2006 found that after 8 weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study, while maintaining the same pace.

4. No Equipment Necessary

Running, biking, jump roping, and rowing all work great for HIIT, but you don't need any equipment to get it done. High knees, fast feet, or anything plyometric like jumping lunges work just as well to get your heart rate up fast.

5. Lose Weight, Not Muscle

Anyone who has been on a diet knows that it's hard to not lose muscle mass along with fat. While steady state cardio seems to encourage muscle loss, studies show that both weight training and HIIT workouts allow dieters to preserve their hard-earned muscles while ensuring most of the weight lost comes from fat stores. Win/win!

6. Increase Metabolism

In addition to increased fat burning and more muscle preserved, HIIT stimulates production of your human growth hormone (HGH) by up to 450 % during the 24 hours after you finish your workout. This is great news since HGH is not only responsible for increased caloric burn but also slows down the aging process, making you younger both inside and out!

7. Do It Anywhere

You can do it in a boat, you can do it with a goat. You can do it here or there, you can do it anywhere! Go at maximum effort for a short period of time followed by a recovery period and repeat—you can adapt it to whatever time and space constraints you have.

8. Challenging

This is not a workout you can do while reading a magazine or chatting with your friend. Because it's so short, you will be working hard the whole time. The trade-off is this format offers seasoned exercisers a new challenge and new exercisers a quick way to see results. You may be in pain, you may be sucking wind, but you definitely won't be bored.

HIIT classes:

Monday @ 17:00, Wednesday @ 18:00 and Saturday @ 7:30.  Book your space now! 

1 x Week R 350

2 x Week R 450

3 x Week R 600


 TRX® Suspension Training

TRX® Suspension Training® body weight exercise simultaneously develops strength, power, endurance, mobility, durability, balance, flexibility, and core stability. Whether you’re young or old, out of shape or a beast, injured or at the top of your game, TRX® Suspension Training meets you where you are and takes you where you want to go.

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