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    Artist: Bruce Mars

    HIIT: RAPID FAT BURNING

    by John Harris Fitness

    Despite the ever-changing April weather, summer is approaching every day, leaving less time to get in shape. That's why many are still on the hunt for a workout that's not only highly effective but also delivers quick, bikini-ready results. Additionally, it needs to fit seamlessly into our busy lives, making time efficiency crucial. What might sound like high demands can be easily summarized in one term: HIIT! This fitness trend is an absolute miracle worker in the battle against stubborn body fat and requires much less time compared to conventional fitness training. In this post, we'll provide you with everything you need to know about HIIT – and believe us, it's truly a hit.

    What Exactly is HIIT?

    HIIT stands for High-Intensity Interval Training, which means it's a workout conducted in phases. Essentially, there's a high-intensity phase followed by a recovery phase. This cycle can be repeated as many times as you'd like. The goal is to gradually increase the number of cycles throughout the course of the workout.

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    High-Intensity Phase

    During this phase, the objective is to push yourself to your limits. The aim is to give it your all during each high-intensity phase, which should last about 15 to 60 seconds. While this might seem brief, it becomes a long period of time when you're exerting maximal physical effort, causing your heart rate to surge.

    Recovery Phase

    Each high-intensity phase is succeeded by a period of recovery, which should ideally be about two to three times longer than the high-intensity phase. During moderate exertion, your heart rate can decrease, and you can gather new strength for the upcoming power phase. Maintain this recovery time until you feel ready to give it your all again.

    Flexible Training

    One of the great advantages of HIIT is its flexibility, as it can be tailored to your individual preferences. Whether you're on the treadmill, using the elliptical trainer, or employing TRX bands – HIIT can be performed on all cardio machines or through exercises like Burpees.

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    Effects of HIIT

    This rapid and repetitive alternation between physical exertion significantly stimulates your circulation and metabolism, leading to calorie burn. Yet, the true magic of HIIT lies in the "afterburn" effect. This phenomenon means that your body continues to burn fat even after the workout has ended. The greater the disparity between your normal metabolic rate and the rate during high-intensity phases, the longer your body takes to return to its baseline, resulting in more post-workout calorie consumption. This makes HIIT more effective than traditional endurance training, where fat burning stops immediately after exercising.

    Efficiency and Effectiveness

    This rationale also explains the short duration of HIIT training. Including warm-up, it should not take more than 30 minutes in total. Don't forget to stretch after the workout to mentally and physically conclude the session on an optimal note.

    Initial Challenges

    HIIT can be challenging at the beginning since pushing yourself to your physical limits is no easy feat. For beginners, shorter phases that are gradually extended during training are recommended. However, perseverance is definitely worthwhile, as you'll begin to notice initial results – both visually and physically – in no time.

    Fitting courses

    Cardio Step

    Cardio Step training is ideal for increasing the body's endurance, optimizing coordination and boosting fat burning. 
    Cardio Step implies cardio training on a stepboard. This stepboard is a fitness device that allows you to simulate and train climbing up a step. Cardio training with this board trains the circulatory system and burns plenty of calories. To motivating music you can train your muscles. The Cardio Step course by John Harris mainly trains the leg and buttock muscles.

    Cardio Dance

    Different music styles, combined with great steps – an intense endurance workout that will melt your love handles and above all is a lot of fun.
    Cardio Dance is the latest trend from the aerobic world and is based on the basic steps of aerobics. It combines fitness and dance. So if you enjoy dancing and want to do something for your fitness at the same time, Cardio Dance Class is the right choice for you. It improves endurance, flexibility, stamina and coordination. The cardio training achieved along the way improves the cardiovascular system and results in better blood circulation. Simple choreographies to great music tracks – something for everyone!

    Fatburning

    A training class with the aim of reducing fat by training with the heart rate, in the fat metabolism range. Through simple step sequences, we come to an easy choreography, while the music and the mood is so intoxicating that you almost forget the effort.
    Suitable for any level of performance.

    Step & Sculpt

    A strengthening, conditioning and coordination session using tap.
    Emphasis is on strengthening the legs with additional arm and upper body movements. Simple exercise combinations that combine strength and endurance, with a warm-up at the beginning and a cool down and stretch at the end of the session. Suitable for all, especially for those people who also like to use the tap board for physical exercises. All exercises are done at a set pace with music.

    Step Basic

    No or little experience with the stepper as a training tool, but great desire to train legs, buttocks and endurance with motivating music? Then Basic Step Aerobics is just the right thing!
    After a short warm-up, we will work together on various simple step combinations, which we will put together into a great choreography at the end of the class. Step aerobics is not only fun, but also a good workout for the leg and buttock muscles.
    Just try it out and let yourself be captivated by the good atmosphere of the class!

    Fascial Training

    Fascia training is ideal as a balance after a hard day or an intense workout. However, fascia training can also be considered as a workout in its own right. Depending on one's own commitment, this course can be very relaxing and beneficial or intensive and balanced. Here you decide for yourself how intensive the course should be.

    Smovey

    Training with the Smovey rings is a gentle to powerful whole body workout. Ideal for recreational athletes, returners, beginners or for people with impairments.
    The sponge rubber grip provides a pleasant, soft feeling in the hands. Due to the weight of approx. 500g per Smovey ring and the gentle vibrations which occur during swinging, there is an increased activation of the metabolism and lymphatic system during and after training.

    Cross Country Spin

    This is where our modern spinning bikes come into play. The indoor mountain bike session is accompanied by fast and motivating music. This hour improves endurance and stamina at medium intensity. Ideal for the figure and a longer breath!

    Spin Endurance

    Basic endurance training, on the spinning bike, to activate fat metabolism. The body is stressed, but not completely exhausted. The heart rate and speed should be kept largely constant over a longer period of time, which stimulates the fat metabolism.

    Indoor Cycle

    The endurance training, which is easy on the joints, takes place on a special ergometer. The warm-up is followed by a cardio part in which the pace is adjusted to the music. This allows you to simulate climbs as well as flats and descents. This is followed by cool-down and stretching.
    Indoor Cycle is suitable for everyone because everyone can adjust the resistance on the bike themselves, and thus all performance levels can train together and improve their performance. The successes are greater through various inputs, such as intervals, than with mere ergometer or bike riding. The rousing music makes the training particularly motivating and much more fun than a solo workout on the exercise bike.

    Spin Intervall

    This training session with the indoor bike promotes strength, speed, tempo, timing, rhythm and the ability to recover.
    All techniques and all intensity ranges can be applied. The interval method, a constant alternation between load and recovery, allows for performance peaks to push. Recovery phases as a quick energy refuelling station or moderate load. Training takes place in both the aerobic and anaerobic ranges.

    Basic Spin

    Basic Spin is an intensive indoor cycling class that teaches basic adjustments as well as basic techniques. Similar to a dance on the bike, you switch between different strengths, hand positions and postures. This way you get everything out of your workout and can really power out!

    Wake up Cycle

    Wakeup Cycle is cardiovascular training "to wake up" on a special ergometer. The warm-up is followed by a cardio part, where the pace is adjusted to the music. This makes it possible to simulate climbs as well as flats and descents. Finally, there is cool-down and stretching.
    Indoor Cycle is suitable for everyone because everyone can adjust the resistance on the bike themselves, and thus all performance levels can train together and improve their performance. The successes are immensely greater through the various inputs, such as intervals, than with mere ergometer or bicycle riding.
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