What is HIIT/Circuit Training and why should I be doing it?

As our name suggests, we combine elements of High Intensity Interval Training (HIIT), which involves working for at higher intensities for shorter periods of time, and Circuit Training, which targets multiple muscle groups and offers limited rest as you move from one exercise to the next, to produce the oh-so-coveted “after-burn” effect. Here are some of the benefits of HIIT/Circuit Training listed below:

  • Burn Fat, Not Muscle
  • Add Lean Muscle
  • Boost Metabolism
  • Improve Hormonal Balance
  • Anti-Aging Benefits
  • Improve Body Composition
  • Improve Aerobic Capacity (VO2 Max)
  • Improve Strength

What is the “After-Burn” Effect?

Officially referred to as Excess Post-Exercise Oxygen Consumption (EPOC), this simply means that you will continue to burn calories, and fat, for up to 24 hours after your workout! Pretty cool, right?!

No class times? I don’t understand…

HIIT Quarters runs on your schedule, not the other way around, which means that, during open hours, you are free to workout whenever you want. No sign up, no reservation, nothing–simply walk in at anytime. From open to close, we’ll be awaiting your arrival and fitting into your schedule, rather than forcing you to fit into ours.

So, I will have a certified personal trainer with every workout?

That’s right! Every time you workout at HIIT Quarters, you’ll have a certified personal trainer by your side to help guide you through the circuit, modify exercises as needed, ensure proper form is being used, and of course, to push, encourage, and motivate you to do your best.

How long are the workouts again?

Each workout is 30 minutes or less…and, yes, that includes rest! Because our workouts combine High Intensity Interval Training, which involves working at higher intensities for shorter periods of time, and Circuit Training, which targets multiple muscle groups and offers limited rest as you move from one exercise to the next, you can now accomplish more in 30 minutes than most do in hours spent at the gym!

How often do the circuits change?

At HIIT Quarters, we understand that the body adapts quickly and if you continue to do the same exercise routines over and over again, you’ll begin to experience diminishing returns. So, we address this by changing the circuit—different exercises, different formats, different working periods, rest periods—every single day.

What does that mean for you? It means that we do the planning for you and each workout, you’ll be doing something different than the day before keeping you both physically and mentally engaged.

What kinds of exercises will we be doing?

Much of what we do in our studio is bodyweight-centric, meaning your body provides all of the resistance. At HIIT Quarters, we stress proprioception (awareness of your body in space) and improving the efficiency at which you move through space. However, we also regularly incorporate a wide array of exercise equipment into our circuits including, but not limited to: dumbbells, kettlebells, RMT clubs, Bosu balls, stability balls, exercise bars, punching bag, row machine, stationary bike, battle ropes, pull-up bars, TRX straps, resistance bands, cables, jump ropes, slam balls, med balls, benches, ladders, hurdles, and more!

How do I sign up for a membership?

We’ve made it easy! You can do it here on our website, in-store with us, or on our HIIT Quarters app (available on Google Play Store and App Store)! Simply create your profile, select your desired membership, and consider yourself a part of the HQ family!

Why should I download the HIIT Quarters app?

The HIIT Quarters app allows you to monitor/manage your membership, purchase membership packages, gain access to member-exclusive promotions, check-in upon arrival, accumulate/redeem rewards points, enroll in upcoming events, and so much more!

How many times should I be working out per week?

HIIT/Circuit Training is taxing and you need to let your body recover between workouts. Everybody is different and the recovery between training sessions can either be accelerated or prolonged depending on both the foods you consume and your supplement regimen. However, for those of you who are new to HIIT/Circuit Training, 2-4 workouts a week is a great way to ease your way back into a solid fitness routine and allow your body to adapt to this type of exercising. Even for our more advanced HIITers, a regimen of 3-5 HIIT/Circuit Training sessions per week is more than enough to keep you firing on all cylinders.

But, again, and this can’t be stressed enough, everyone is different and how you feel is the best indicator as to whether or not you could/should be training more or less.