HIIT Training in Oakleigh South
20 April, 2024

HIIT Workout - A Beginner's Guide

High-Intensity Interval Training (HIIT) is one of the most efficient forms of exercise to achieve all types of fitness goals. You can maximise your fitness potential simply by our strengths training classes, which are run HIIT style! HIIT involves alternating between short periods of high-intensity exercises with brief recovery periods.

There are many ways you can do HIIT, but typically they involve some variation of cardio workouts such as running, cycling, or jumping rope along with strength based training such as sled pushes, kettlebell swings, and battle ropes.

A typical HIIT session might include a 5-10 minute warm-up with some light cardio and then the remainder of the session might be a 35 second on, 25 second off routine. This helps you maximise every minute of your 45- minute session to be as efficient as possible.

We use a variety of equipment to maximise different fitness goals in the high-intensity format. If we’re looking to build cardiovascular endurance, we might use the exercise bikes. Or if we are looking at increasing coordination, then we might use skipping ropes. Same thing if we want to build explosivity and our cores then our tailored workouts may include medicine balls. The net effect? One well-rounded workout that targets every major fitness skill there is.

HIIT classes in Oakleigh South

Key Benefits of HIIT

Improves Stamina

HIIT helps improve your ability to take in and use oxygen.

Increases Strength

Unlike traditional training, HIIT is one of the only ways to reduce fat and gain muscle at the same time.

Aids in Weight Loss

Because of their high intensity, HIIT workouts are able to burn calories at an extraordinary rate compared to traditional workouts.

Boosts Metabolism

HIIT can even improve your body after the workout as it's been shown to burn calories even after the workout is completed.

Regulates Blood Sugar

HIIT can help improve insulin sensitivity, which can drastically reduce the risk of type 2 diabetes.

Reduces Stress

There is nothing like the endorphin rush you get after a HIIT workout.

Improves Cardiovascular Health

HIIT is great for your heart and improves blood circulation.

Anti-Ageing Effects

HIIT has been shown to help with the production of natural human growth hormone (HGH), which can give you a more youthful appearance.

How often should you do HIIT workouts?

Experts say that 2-3 HIIT sessions a week are more than plenty. If you do your Wednesday and Saturday classes at Strong side Studio, then you are well on your way to achieving your fitness goals. We think 2 is the right number because it is an intense form of exercise that is great for your body hormonally and metabolically, however, it can be exhausting to do on consecutive days. So to give your body the best recovery time, we think that you should stick to your HIIT two days a week along with your strength training on off days.

Types of HIIT Workouts

HIIT classes


A typical tabata session involves 20 seconds on, 10 seconds rest repeated for 4 minutes. This has been scientifically proven to give the best mixture of rest and training to maximise explosivity.

AMRAP (As Many Rounds as Possible)

Typically a 10-20 minute block of exercises focused on building endurance and strength through doing as many reps in a specified time frame.

EMOM (Every Minute on the Minute)

You will be given a rep target to complete within every minute and however fast you do it, it gives you more rest time! Learn rep control and encourage yourself to beat your own pace.

Pyramid Training

We start with a low number of reps per set, then build up to a larger rep range, before decreasing again while your muscles start to tire. This is a great way to build mental toughness and muscular endurance.

Get started with HIIT at Strong Side Studio

Interested in HIIT? Come to Strong Side Studio in Oakleigh South, where we can walk you through the whole process to help you achieve your fitness goals in the most efficient way possible. Whether you are new to the gym or an experienced athlete, HIIT can be tailored to any fitness level and goes according to your own pace. If you’re looking for a supportive environment to kickstart your fitness journey, join our community at Strong Side Studio and we will be with you every step of the way.
the environment and support needed to elevate your fitness to new heights.
Click here to book your HIIT classes with Strong Side Studio. No lock-in contracts. 7-day free trial. What are you waiting for?