Classes
HIIT CARDIO
A HIIT cardio gym session is a high-energy workout that alternates between short bursts of intense exercise and brief recovery periods, typically lasting 20 to 45 minutes.
Introduction
HIIT Cardio Gym Session (45 minutes)
Goal: Burn fat, boost cardiovascular endurance, and build explosive power.
Warm-Up (5–10 minutes)
Prepare the body for intense movement.
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Dynamic stretches (leg swings, arm circles)
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Light cardio (jumping jacks, high knees, or light jog)
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Mobility drills (hip openers, shoulder rolls)
Main HIIT Workout (25–30 minutes)
Structured into intervals of work (30–45 sec) and rest (15–30 sec). Typically done in circuits.
Example Circuit (Repeat 3–4 rounds):
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Jump Squats – Legs & cardio
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Mountain Climbers – Core & cardio
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Burpees – Full body & endurance
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Kettlebell Swings – Power & glutes
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Battle Ropes – Upper body & intensity
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Bike Sprints or Treadmill Sprints – Heart rate max-out
Work-to-rest ratio: 40 seconds on / 20 seconds off
Optional: 1-minute break between rounds
Cool Down (5–10 minutes)
Lower heart rate and improve flexibility.
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Light jog or walking
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Static stretching (hamstrings, quads, shoulders)
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Deep breathing exercises
Notes:
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HIIT is scalable: Beginners can do fewer rounds or longer rest.
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Always hydrate and listen to your body.
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Sessions can be bodyweight-only or include equipment.
Course Info
Lessons
- 01. Advanced Kettlebells Duration: 02:13 With Wally
Class Times
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Trainers
Wally
Astangya, Flow, Kundalini, Hatha
John Addison
Astangya, Flow, Kundalini, Hatha
Delly Anderson
Astangya, Flow, Kundalini, Hatha
Alexia Corfield
Astangya, Flow, Kundalini, HathaRelated Courses