HIIT-What to Expect - Edge of Wellness

HIIT-What to Expect

What to Expect During HIIT

Depending on what type of HIIT class you register for, your class may generally break down into a cardio portion and a strength training portion. Meaning, you will experience high-intensity and low-intensity intervals. Keep in mind not all classes will break down like this, but this is a sample of how a HIIT class may break down:

Cardio/High Intensity

Get ready to get your pulse up and start sweating. The cardio portion, or the high-intensity part, of the workout can be done sans machine with jumping jacks, running in place, burpees, mountain climbers, etc. Alternatively, you can also experience this portion of the workout on a treadmill or stationary bike, or by running and biking outdoors. During the cardio portion, you will experience high-intensity intervals.

These short intervals will range anywhere from under a minute to several minutes. During these intense intervals, your goal is to get your heart right up and likely become out of breath, meaning talking should be difficult. If you are out of breath and sweating you are doing it right! Your body should be in what is called the anaerobic state. What the heck is the anaerobic state? Learn all about it here.

Don’t fret, the best part of HIIT is the rest/recovery. Between every intense interval, you will receive some time to rest/recover. This is the absolute best part of HIIT. These intervals allow you to push yourself incredibly hard for that short time period because you know a rest period is coming shortly. This rest or recovery period may be a total rest where you stop moving for a period of time or it may include some slow gentle movements to help your heart rate come down.


Get ready for your muscles to burn. During this portion of the workout you will generally perform a range of exercises. These exercises may use weights or will rely on body weight. You will see a variety of traditional exercises like squats, crunches, lunges, planks, etc.

Again, like the cardio portion of the workout, you will perform an intense interval of exercises followed by a short rest period. Your heart rate will go up and you will sweat.

Understanding HIIT

HIIT is designed to get your heart pumping fast in a short amount of time.  You will work hard, but the best part is that this hard work only lasts a very short amount of time. This workout promotes endurance and strength, having you go through intervals of high intensity and recovery. You can learn more about HIIT here.

***Important note this is a sample of how a HIIT class may break down, HIIT classes may significantly very

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