HIIT Classes: What To Expect And How To Prepare For Your First Session

HIIT Classes | Benefits | What To Expect | Structure | How To Prepare | What To Wear | Modify Exercises | How Often | What To Expect | Class vs Home Workouts | Tips | FAQs

Curious about trying a HIIT class, but not sure what to expect? HIIT classes are one of the most popular ways to boost fitness, burn calories, and challenge yourself. Before your first HIIT group class, read our guide to find out how it works.

• High-Intensity Interval Training alternates efforts with recovery periods

• HIIT classes combine cardio, strength, and functional exercises

• Most HIIT exercises can be adapted to different fitness levels

• A HIIT class workout is designed to be challenging but achievable

• Wear comfortable workout clothes, bring water, and arrive early

A HIIT fitness class is a group exercise class that uses the HIIT format of short, high intensity intervals followed by short recovery periods. The goal is to work hard during the intervals, recover briefly, then repeat so you can maintain the effort.

A typical HIIT class workout might include cardio or conditioning movements, and strength exercises like bodyweight squats or lunges, burpees, press ups, kettlebell exercises. The exact format varies between classes.

HIIT classes are a great way to get the benefits of a HIIT workout in a fun and motivating environment. Classes are led by qualified instructors who can help with form and keep you accountable, while the group environment can help to keep energy and enjoyment high.

Benefits of group HIIT training vs home HIIT include:

• Guidance and energy from a qualified instructor

• Motivation from the music and the group atmosphere

• Structured workouts without having to plan sessions

• A supportive environment that encourages consistency

• Access to equipment like kettlebells and cardio machines

• Exercise progressions and regressions to suit different abilities

When you don't know what to expect at a HIIT class, booking one can feel intimidating. Here's what an average HIIT class can entail:

• Instructor demonstrations: instructors show you what exercises to do and how to do them, so there's no need to worry about not knowing what to do.

• Exercise modifications: you'll usually be shown easier and harder versions of movements so you can work at your own level.

• A range of exercises: expect to do lots of different exercises, from bodyweight exercises to using free weights, cardio machines, and mat work.

• Short, hard bursts of movements: HIIT classes involve maximum intensity intervals for short periods of time, so expect to get out of breath, sweaty, and feel challenged.

Although the exercises, interval times, and work-to-rest ratio might change depending on the class and instructor, most HIIT classes will follow a similar structure:

Classes begin with a few minutes of warming up, usually consisting of some mobility work, bodyweight exercises, and cardio.

The bulk of the class will be for the HIIT workout: rounds of exercises done for reps or time alternated with periods of recovery.

Often, HIIT workouts will have circuits of several exercises with a longer rest between circuits.

Classes end with light movement and stretching to bring the heart rate down.

Knowing what to expect can help you feel more confident about your first HIIT class for beginners. Don't worry about keeping up with anyone else, the goal is to work at a level that feels challenging but doable, so you leave having worked hard but wanting to do it again.

• Stay hydrated throughout the day

• Take a bottle of water, squash, or electrolytes to class

• Eat a light meal or snack 1-3 hours beforehand

• Arrive 5 minutes early if possible

• Let the instructor know that you're new

• Focus on good technique rather than speed

Wearing the right clothing can make your HIIT class more comfortable. Choose breathable workout clothes that you can move and feel confident in, with layers you can take off if needed. For your feet, supportive trainers that you can jump in and socks that don't rub are crucial!

A water bottle is key for staying hydrated, while a small towel is great for keeping on top of any sweat.

Get more advice on what to wear to the gym here.

One of the biggest fears people have about HIIT classes is that they won't be able to do all the exercises, but this isn't the case. Modifying exercises to suit your level ensures classes can be enjoyed by everyone!

The best approach is to arrive a few minutes early and let the class instructor know that this is your first HIIT class or to ask for modifications, as they can help you to modify exercises as necessary. Almost all movements can be adjusted, for example:

• Down-ups instead of burpees

• Line hops instead of jump rope

• Incline press-ups instead of press-ups

• Bodyweight squats instead of jump squats

HIIT workouts are very intense and it is recommended to keep sessions limited to 2-3 times a week, with at least 24-48 hours between HIIT workouts.

For a well-rounded approach to fitness, you could combine HIIT classes with:

• Strength training

• Walking

• Cycling

• Running

• Team sports

• Mobility work

Home and HIIT workouts are both great additions to any fitness routine. Here’s the biggest advantages of each:

• Instructor support

• Group motivation

• Access to equipment

• Accountability

• Flexibility

• No travel required

• Can fit around a busy schedule

Consistently showing up to your classes is the best way to see the best results from HIIT over time. Here's how to get the most out of each class:

• Focus on completing each rep with good form before increasing pace

• Push yourself during work intervals and use the rest periods to recover

• Hydrate before, during and after the class

• Eat something with carbs around 60 minutes before

HIIT classes are a fun, time-efficient way to improve fitness and challenge yourself. Whether you're new to exercise or looking for a challenge, a HIIT class can take your fitness to the next level. Check the timetable at your nearest PureGym and see why so many members make HIIT part of their weekly routine.