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HIIT Class Format Descriptions
I have four main class structures with my HIIT workouts. If you’re new to high intensity interval training, I would start with my 30 On / 30 Off classes. They’re not easy, but the rest intervals in these are as long as the work intervals. If you’re looking for a mix of high- and low-impact exercises, try HIIT Supersets classes. These pair low(er) impact exercises with similar but more explosive exercises. For straight up HIIT, I recommend HIIT Circuits and Tabata Supersets.
Tabata Supersets | 20 seconds work, 10 seconds rest
“Tabata” refers to an interval structure of 20 seconds work, 10 seconds rest x8. In traditional tabata, you perform the same exercises the entire time. In my Tabata Supersets workouts, we alternate between two exercises. We complete three – six tabata supersets, depending on the length of the class. In some classes, we start with Pilates-based core/glutes activation work.
HIIT Circuits | 30 seconds work, 10 seconds rest
These hiit workouts are broken up into multiple short circuits. In each of the mini circuits, I give you three exercises. You go through them three-four times, using an interval structure of 30 seconds work, 10 seconds rest. In most classes, you complete three mini circuits (some are shorter).
HIIT Supersets | 20 sec low(er) impact, 20 sec high(er) impact, 20 sec rest
These classes pair low(er) impact exercises with similar, but more explosive exercises. You do the two exercises in the superset back to back for 20 seconds each. You then rest for 20 seconds before repeating, four times total. You’ll get three – five supersets per class, depending on length.
30 On / 30 Off | 30 seconds work, 30 seconds rest
In these HIIT workouts, we have equal parts work and rest. I give you five exercises, and you go through them like a circuit four times. So in total, it’s 20 minutes of interval work going 30 seconds on, 30 seconds rest.
Looking for classes that mix HIIT with a different training method?
I have several class formats that incorporate short bursts of hiit with another type of training (strength training variations). These are great if you don’t want a prolonged period of hiit training.
- Circuit & Tabata workouts mix strength circuits with cardio-focused tabata hiit bursts.
- Slider HIIT workouts mix endurance sliding sequences with quick bursts of hiit.
- Pilates HIIT workouts mix Pilates mat flows with quick bursts of hiit.
Cardio Pyramid Workouts
While I wouldn’t consider these classes to fall into the traditional hiit workouts category, they have a similar cardio focus. Learn more about these classes here or browse them below: