For Gym Operators


High Intensity Interval Training is a popular mode of training in our industry today. According to the American College of Sports Medicine, HIIT comes in at 3rd on the Top 20 Fitness Trends for 2017 (1) with wearable technology topping the list followed by body weight training.

What exactly is HIIT you may ask?

  • HIIT stands for High Intensity Interval Training
  • Alternating work and recovery periods using your own body weight (such as running or strength movements), functional training equipment (kettlebells, ropes, etc.) or cardiovascular equipment
  • Work periods may range from five seconds to eight minutes in duration and are performed at 80-95% of estimated maximal heart rate (MHR)
  • Recovery periods are relative to your work period and should allow the exerciser to return to 40-50% MHR before beginning the next work period




Benefits of HIIT

The benefits of HIIT are research proven! In our time crunched world, HIIT has been very popular for providing physiological results in less time. Research has shown that HIIT improves cardiovascular capacity (aerobic and anaerobic fitness), blood pressure, and insulin sensitivity, as well as decreases abdominal fat stores and cholesterol (Gunnarson and Bangsbo; Kravitz). HIIT also has been used effectively among clinical populations to improve VO2 and blood glucose control (Dalleck). Research has confirmed HIIT is an effective and versatile form of training for all fitness levels (assuming the exerciser is medically cleared to participate in an exercise program).

Research has shown HIIT can improve VO2 max, decrease abdominal fat stores and increase calories burned per exercise session. HIIT consists of short bursts of intense exercise alternated with recovery periods; your work interval should be 80-95% MHR and range 6 seconds - 4 minutes. The following program pattern offers an effective and versatile way to incorporate HIIT in your client sessions. The goal is to challenge full body movement with two exercises and then anaerobic capacity through high intensity intervals using the Precor Treadmill. You may select more traditional exercises or incorporate functional movement and equipment, such as medicine balls. You also can adjust the pattern used for the two full body exercises as necessary for client ability and need.


How can Precor assist you with your HIIT Workouts?

Get Faster and Fitter With Treadmill HIIT Workouts by ACE

Learn how to use the interval programs built into the Precor treadmill menu to boost your clients’ performance on race day, and to enhance their overall fitness. Watch the video to learn more.

Treadmill HIIT Workout from Cooper Aerobics

This programme from Mary Edwards, Fitness Director at the Cooper Fitness Center in Dallas, Texas, demonstrates how to build HIIT workouts using the treadmill and popular functional accessories. Watch this video or download the PDF.

AMT HIIT Workout: The 15/15 Challenge

This 40 minute HIIT workout will push client performance, strength and stamina. Download the PDF or watch the video.

See the latest HIIT Cardio Equipment including the Assault AirBike & AirRunner


Click here to read the full story on the Top 20 Fitness Trends for 2017 from The Age