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Hit the HIIT: Intensity Training at Grace

January 19th, 2015 | Fitness

A word from our fitness expert, Jenni Rivett:

If you’re a pressed-for-time type of person and never seem to have to hit the gym, then HIIT (high intensity interval training) is definitely for you!  This workout is so quick and convenient and most can be done in just 15 minutes, 3 times a week!  Who can’t spare that?

HIIT 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 is how most animals in the wild and young children stay so lean. This type of training gets and keeps your heart rate up by activating the super-fast twitch muscle fibres in your heart and, according to the research, will burn more fat off your body than running on a treadmill for two hours.

And a follow-up from Jason Reynolds, Personal Trainer:

Here at Grace Belgravia we understand that our clients have busy work and social diaries, so we have a class timetable that was developed around this.

A session of 30 minutes of hard exercise (and 15 minutes to shower and look fabulous again) is perfect for lunchtimes.  For these short periods of exercise, we recommend HIIT and in particular our signature “Grace Blitz” circuit class. Blitz is perfect description for this class as it combines the great fat burning/metabolism boosting impacts of HIIT training with strength circuit training to help you feel leaner and stronger after every class.

We also offer a “Target” spinning class, which works in conjunction with a heart rate monitor tracking system, this helps us to guide clients into working as efficiently as possible, which is very important when time is limited.

Remember, it’s better to work SMART than work HARD!

Here’s an example of a Grace Blitz circuit class and regime the Gym team recommend:

  • 3 days a week doing the Blitz class
  • a 4th training day doing another training type (a training type with more work on flexibility/range/mobility), such as pilates or barre
  • HIIT circuit – Tabata style for each exercise in the circuit((20 seconds of exercise/10 seconds rest) x 8, then 60 seconds rest
  • 5 minute Dynamic warm up – squats, squat jumps, lunge jumps, hamstring stretch
  • Torso Rotations, For lower body.
  • Upper body to include shoulder/back stretches, rotator cuff stretches, tricep stretch, torso rotations.

And here’s a typical programme for 3 days/week:

Monday: Upper body set

  • 5 exercises
  • Inverted pull-up
  • Eccentric pull ups
  • Medicine ball slams
  • Half press-up
  • Barbell push press

 Wednesday: Lower body/core

  • Bulgarian split squats
  • Front squats
  • Hamstring Bridge
  • Treadmill sprints
  • Planks (variations include mountain climbers and press up position)

Friday: Whole body set

  • Back squats
  • Trx curtsey lunges
  • Medball throws
  • Battle ropes
  • Tricep extensions/dips

End with a 5 minute cool-down including hip-glute/hip flexor/piriformus stretches, shoulder/tricep stretches, mid back rotation stretches and hamstring swings.