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feel physically stronger
short intense workouts
maximum intensity exercise
The fundamental principles of High Intensity Interval Training (HIIT) are that exercise should be brief, infrequent, and intense. Exercises are performed with a high level of effort, or intensity, where it is thought that it will stimulate the body to produce an increase in muscular strength and size. This method has advantages for strength and size building to most other methods.
As strength increases, HIIT techniques will have the weight/resistance increased progressively where it is thought that it will provide the muscles with adequate overload to stimulate further improvements. After a High Intensity workout, as with any workout, the body requires time to recover and produce the responses stimulated during the workout, so there is more emphasis on rest and recovery in the HIIT philosophy than in most other weight training methods.
A study in the “Journal of Obesity” showed that 12 weeks of HIIT reduced body fat and increased muscle mass. There were also substantial reductions in total abdominal trunk and visceral fat, and increases in lean body mass and aerobic power. The most surprising aspect of the results was that the subjects’ diets remained the same.
Training intervals once per week can improve body composition along with conditioning levels. If you’re looking to really up your conditioning, twice a week is a nice, sweet spot.