HIIT AT TS: Get your Burn On


High-Intensity Interval Training or HIIT is the most popular trend in exercise, according to The American College of Sports Medicine’s 2018 survey. To the uninitiated, HIIT is a form of interval training that alternates short periods of intense anaerobic exercise with less intense recovery periods.

In addition to Group Private Training (GPT), we offer our own take on the classic HIIT session based on our philosophy of building stronger people, not just stronger bodies. We appreciate the benefits of changing your workouts to keep things not only interesting but to improve your endurance and reap the benefits of cross training. We believe HIIT gets our strength clients better, faster results so we encourage our GPT clients to try a few HIIT sessions a month.


Our HIIT classes are intentionally small; we have no more than 8 athletes to one of our TS coaches. Community is important to us---our motto is Together Stronger, so given the setting, you get to know each other during our sessions. Additionally, the high ratio of instructor to students allows you to receive the proper attention during the course of the workout to ensure proper form and avoiding (or catering to) injuries.  

Unlike other gyms, We dedicate time for a full warm up before getting your heart rate up. (The TS warm-up prepares your joints and improves your mobility before we jump right into the action.)


HIIT is based on being able to go to maximum intensity followed by a short rest so that you can then repeat that intensity again. Each class uses a variety of non-impact cardio machines, like Ski Ergs, Rowers, or Versaclimbers, mixed with bodyweight and kettlebell exercises, making HIIT great for athletes who have joint issues.

During each class, we incorporate compound movements such as squats and swings for the lower body and pressing and pulling exercises, like pushups and TRX rows, for the upper body.  This means you are using multiple joints rather than doing isolation exercises. We like to create a variety of superset exercises to get you to your max before we give you a short break and we start all over again.

At TS, we create routines that switch between upper and lower body exercises to take advantage of  “peripheral heart action,” giving your opposing muscle groups rest to maximize overall intensity.  This method of training forces the blood to quickly circulate through the body, increasing caloric expenditure and is theorized to decrease body fat and increase lean muscle mass.

Our instructors love to keep your body guessing--you may experience an AMRAP (as many reps as possible), an EMOM (where you do a certain number of reps in a minute) or a TABATA (20 seconds of intense work followed by 10 seconds of rest) all in the same HIIT class. We give our coaches the flexibility to design their own classes so each time you train with us, you are likely to have an entirely new workout.

Our HIIT classes can burn up to 700 classes for the 50-minute session, an awesome way to start or finish your day. Sounds great for 50 minutes, right?

We offer a variety of HIIT packages so book your next class today!