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Home 2018-09-09T18:16:29+00:00

HIIT CLASSES | CIRCUIT TRAINING

At Empire Fitness, we strive to provide a safe and fun fitness environment designed to empower and motivate individuals in their personal lives and in the community through physical activity, nutrition, wellness education, and community outreach.

Register for Kids HIIT

All group fitness classes at the Empire are structured to include a thorough warm up leading into the activity, followed by a cool down (allowing heart rate to lower gradually, and ending with static stretching or relaxation). Your instructor will demonstrate modifications (both to make the workout less difficult or more challenging). We strongly encourage everyone to work within his/her own fitness levels. All members, men and women, age 14 & older, are welcome to join any class!

HIIT (HIGH INTENSITY INTERVAL TRAINING) Thursday’s and Saturdays

This is our nonstop, powerhouse workout that is guaranteed to burn calories and get your heart pumping. H.I.I.T will include cardio intervals using a variety of drills and equipment. There will be 20 stations set up. You will spend 2 minutes at each station. There will be 30seconds break in-between each interval. This high-energy interval training class combines athletic aerobic movements with strength and stabilization exercises. Dynamic instructors will motivate everyone towards their fitness goals – from the weekend athlete to the hard-core competitor! We will challenge all your major muscle groups.

Some features the gym includes:

  • 5 Power Squat Racks

  • 8 Barbells

  • Dumbbells

  • KettleBells

  • Punching bags

  • Monkey Bars

  • Resistance Bands

  • Skierg

  • Rower

  • Air Assault Bike

  • Box Jumps

  • Hurdles

  • Ladders

  • Sleds

  • Indoor turf

  • List goes on…

It’s a 45-55 minute cardio inspired workout that’s all about improving your fitness, strength, speed and agility.

You’ll love the group dynamic that’s at the heart of our interval classes.
Your instructor will first guide you through a simple aerobic warm-up and increasing the range of movements as you warm up and things will gradually get more intense. You will then start to break a sweat as we lift the energy levels a little and get your heart rate up so that you’re ready to go.
You’ll then get into the zone with specially designed intense interval style activities which will involve rotating through different exercises at various intensities at different interval times. Each interval is always followed by the opportunity to recover in time before we go again. We will focus on different body parts on different days so dig deep and push yourself through!

Here you will get the chance to test yourself in our final interval session, where you will combine various interval exercises to get an all over body workout that will work you from head to toe including your core.
You’ll then be able to catch your breath as we slow things down and finish it off with a light stretch after an intense workout.

Expect to see improved athletic capacity and condition, improved metabolism and increased fat burning in 4-6 weeks.
(If you are just starting a class, please notify the instructor and arrive 5 minutes early.)

HOW DOES INTERVAL TRAINING WORK?

Dur­ing the high inten­sity effort (the stairs or the sprints), the anaer­o­bic sys­tem uses the energy stored in the mus­cles for short bursts of activ­ity. Anaer­o­bic metab­o­lism works with­out oxy­gen. The by-product is lac­tic acid, which is related to the burn­ing sen­sa­tion felt in the mus­cles dur­ing high inten­sity efforts. Dur­ing the high inten­sity inter­val, lac­tic acid builds and the ath­lete enters oxy­gen debt.*

Dur­ing the recov­ery phase (the squats, lunge walks, step-ups and super­stars) the heart and lungs work together to “pay back” this oxy­gen debt and break down the lac­tic acid. It is in this phase that the aer­o­bic sys­tem is in con­trol, using oxy­gen to con­vert stored car­bo­hy­drates into energy.*

“ I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times ”

BRUCE LEE • QUOTE OF THE DAY

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Flexible membership packages to suit all levels of training to help achieve your fitness goals

CALL TODAY 305.506.5006