High-Intensity Interval Training

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High-Intensity Interval Training

A high-intensity interval training program can be used as part of a group workout class to achieve weight loss goals, increased muscle mass or better endurance levels. Interval training uses short periods of very intense workouts along with short recovery periods. This process continues until you have fatigued to the point of not being able to perform any longer. A lot of people like this method of training. It doesn’t take up a lot of time, and you get the results you’re looking for in a shorter amount of time.

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High-Intensity Interval Training Types

There are three different forms of high-intensity interval training types that can be used in a group class setting. This includes the following:



Turbulence training is what you want to use if you are looking to lose fat. If you have lost a lot of weight but have a few stubborn pounds leftover, you can use this form of high-intensity interval training to increase the amount of energy that the body is using. Squats, push ups and other body weight exercises are the most common exercises used. Cardio workouts can be incorporated as well.



Tabata workout sessions last four minutes in length, but they are extremely intense. Created by Japanese scientist Dr. Izumi, Tabata training focuses on 30-second bursts of work with 10-seconds of rest. It promotes loss of fat, improvement of physical fitness levels and developing lean muscle mass. Body weight exercises are combined with cardio and weight work.

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Power Intervals

Running, biking, rowing and moves like squats are used for power interval training to increase strength, power and endurance. Ninety seconds of work should be used with 30-seconds of rest. The whole workout can last anywhere from four to 30 minutes. Your trainer will encourage you to work as hard as you can for that time frame. You want to get your heart rate up so more oxygen is delivered to the body.

The Benefits of High-Intensity Interval Training Group Classes

You can use high-intensity interval training when you’re training individually with a personal trainer. You can also take a group class that puts you together with other like-minded individuals. A lot of people find that they are more motivated when they work out with other people. Whether you’re working out solo or in a group, there are many benefits of high-intensity interval training. This includes:

  • Faster results
  • Increased fat loss
  • Improved performance and endurance
  • Shorter workout sessions
  • Increased heart health
  • The ability to burn more calories

Questions Regarding High-Intensity Interval Training

Do I already need to be in shape in order to participate in high- intensity training?

While you will be doing more intense workouts than you might be used to, you don’t have to be in great shape in order to try this method out. As long as you bring a good attitude to each class, you’ll be able to achieve success in some form.

Is it safe to work out this hard?

It might sound like high-intensity interval training is really rigorous and tough, but you won’t ever be pushed past your comfort level. An experienced trainer understands what a person’s target heart rate is, and they can tailor a class to achieve this heart rate.

Do I have to watch what I'm eating?

Any workout regimen will be more effective and beneficial if you compliment it with a good diet plan. It’s important to eat healthy if you want to feel and look your best. Your trainer can help you develop a proper meal plan while you’re participating in high-intensity training.

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