HIIT me with your best shot

Author:  Bellamy Morris, Personal Trainer and Group Fit Trainer – Vive Fitness Truscott

HIIT training is trending big time right now, with celebrity trainers putting their clients through it on a weekly basis. But what is HIIT? HIIT stands for high-intensity-interval-training – where your primary goal is reaching 8-9 out of your maximum output in short bursts, usually 30 seconds, with a short rest period in between.

Don’t think HIIT is for you? Think again. HIIT training is for everyone, even those who have stepped in the gym for the first time. As a beginner, your interval can be 1:2 or 1:3 – for example, giving it your all for 30 seconds then resting for 60 or 90 seconds. As you become more fit, you can gradually decrease this ratio to 1:1 – 30 seconds on, 30 seconds off.

HIIT is a great way to not only make cardio fun, but also get in your workout when your short on time. But due to the strenuous nature of HIIT workouts, the average person should aim to complete this type of training no more than 1 – 3 times per week.

There are a variety of options for getting in your HIIT workout from Sprint 8s on treadmill or spin bike to Tabata and EMOM (every minute on the minute) style body weight workouts. Regardless of which form you choose, remember to warm up for a few minutes with foam rolling, light cardio or dynamic stretching. And remember – form is key to preventing injury.

Here are two styles of training you can try or work with on of our personal trainers who can work with you to come up with a HIIT plan that fits your fitness level.

Sprint 8s on a Treadmill or Spin Bike

1. 5 minute warm up
2. 8 rounds
   1. 30 second at your maximum speed
   2. 30 – 90 second rest
3. 5 minute cool down

EMOM

You have exactly 1 minute to complete each exercise, and whatever time you have left once the reps are completed, becomes your rest time. Therefore, the harder or faster you work, the more rest time you get.

1. 5 minute warm up
2. Exercise 1 – 20 Jump Squats
3. Exercise 2 – 15 Burpees
4. Exercise 3 – 40 single-under jump rope

Complete all three exercises, 4 times

To help keep you on track, download an app like: Tabata Timer App on Android or Tabata Stop Watch Pro on iOS.

Elite Small Group Training

If you’re looking to save time, try out an ELITE Small Group Training Class. You will have focused time with one of our trainers to maximize your time, ensure proper form, and you can burn up to 1000 calories in 45 minutes in a small class setting.

For a limited time, we’re offering a complimentary sneak peak of our ELITE sessions at our Bathurst location with classes at: 6:15a | 12:15p | 5:15p. Offer ends November 30th. Interested? Contact us at bathurst@vivefitness.com or 416.901.8483

Did you try out one of our ELITE classes or sample HIIT workouts? How did it go? Let us know in the comments below.

We want to hear from you – do you have a topic or question in mind? Comment below and your topic might just be our next entry.

Bring a Friend Event – November 29 – 30, 2019

Know someone looking for a new gym or who has always wanted to try Vive Fitness? Bring them in Friday and Saturday November 29-30 during staffed hours and enjoy a free workout* together. We’ll be offering additional special event classes each day, at select locations. Check with your location for more information.

*Check in required

Seminar Series

Vive Fitness is dedicated to ensuring you have the knowledge and skills to achieve your fitness goals with regular seminars at each location.

Coming up next is our Squat Mechanics Seminar at our Bathurst location on Saturday November 16, 2019.

To learn more or register attend, follow this link: http://bit.ly/ViveBathurstSquatSeminar

Going to the seminar? Show us what you’ve learned by tagging us @vivefitnessbathurst 

Trainer Spotlight – Bellamy Morris

Meet Bellamy!

Bellamy is a Personal Trainer and Group Fit instructor, out of our Truscott location, in Mississauga. Bellamy has always led an active lifestyle as an athlete, playing volleyball, lifting weights and enjoying hiking outdoors. She found it to be a natural transition to become a fitness trainer, especially being certified in law enforcement prior to taking her Canfitpro personal training certification. Bellamy is happiest when working out at the gym, being outdoors and spending time with both her human, and fur-family, and really lives her motto “do what you love and love what you do” daily with a second career as Environmental Officer. She finds inspiration to reach her fitness goals from Charles Poliquin, the Rock, and her peers who keep her on track and encourage her to lift heavy.

Bellamy has been with Vive Fitness since the spring of 2019. She loves to work with members, motivating them to reach their goals, helping them to understand that everything takes time – what may seem like an impossible uphill climb will look like a speed bump in the long run. and welcomes honest feedback to grow in her career.

Interested in working with Bellamy? Email us at truscott@vivefitness.com