Worcester Outdoor Fitness

Personal training - Boxing Fitness - Bootcamps - Martial Arts

Worcester Outdoor Fitness

Personal training - Boxing Fitness - Bootcamps - Martial Arts

What is a HIIT class?


HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time


How many times per week should you do HIIT training?


Two to three days a week is a solid amount of HIIT, says Wong, as long as you build in 24 hours of rest and recovery between sessions. So if your goal is to work out four times per week, he recommends two HIIT sessions and two resistance training sessions


Is HIIT good for losing weight?


Both moderate, continuous exercise and high-intensity interval exercise can reduce body fat and weight. However, interval training is more effective and efficient at promoting weight loss. Interval exercises can include running sprints alternating with light jogging or rest periods


How long before you see results from HIIT?


Originally Answered: how long does it take for HIIT results? You will start feeling the results after a week or 5 workouts. Give it at least 90 days and you will not be disappointed. But you must remain consistent and follow a routine of steady progression.





GET SET TO STEP HIIT Step is a NEW and innovative 30 minute HIIT exercise class using only bodyweight and a step. Using the principles of High Intensity Interval, Training, this class is choreographed to bespoke soundtracks created by some of the UK’s top House DJs, HIIT Step is a high energy class that pushes you to new limits.


This fat-blasting class has been developed using the expertise and experience from those that have competed for and worked with Team GB. Move out of your “comfort” zone and into the “Anaerobic” zone. This will help you achieve maximal fat burn and that all important after burn for up to 12 hours after class.




If you want to lose your paunch, start punching. Study subjects who followed a 12-week boxing high-intensity interval training programme reduced body-fat levels by 13.2%, their waist by 5.3% and total body mass by 4.1%, according to results published in the BMC Sports Science, Medicine And Rehabilitation journal. What’s more, the boxers significantly reduced their blood pressure, increased their VO2 max – the measure of cardio fitness – by 16%, and increased their sense of vitality by 54%. So if you’re struggling to shift your belly, don’t throw in the towel – box yourself leaner.


This half-hour HIIT blitz done with a heavy bag is a triple threat—boosting strength, cardio, and metabolism all at once. You’re going straight for the fat burn and lean muscle building. You’ll be doing each move for 20 seconds on and 10 seconds off, repeating each circuit 8 times. Plus, this HIIT workout has you doing active recovery for almost two minutes between circuits: Seated Russian Twists for 45 seconds and Back Kicks on a Heavy Bag for 45 seconds.




“Developing strong, muscular legs is a two-step process,” says Brynn Putnam, founder of NYC’s Refine Method. “First, you need to build your body’s largest muscle groups—glutes, quads, and calves—proportionally. Second, you need to reduce body fat levels enough that this muscle development is visible.” That’s exactly why high-intensity interval training (aka “HIIT”) is so clutch. With this 20-minute, high-intensity workout, you’ll not only hammer each of the major muscles in your legs—you can do it in less time, to boot.






To be payed prior to class via BACS

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