Benefits of HIIT Sessions in the Gym | Sweat440

High-intensity interval training (HIIT) is a popular workout style that involves short bursts of intensive exercises alternated with rest periods. In most typical HIIT workouts, you have to push yourself to reach your VO2 max (maximum rate of oxygen consumption) for 20 to 40 seconds and then go through rest periods. The rest ratios depend on the type of exercise involved and your fitness level.

HIIT workouts are often pitted against steady-state cardio, offered as the ideal alternative because you burn far more calories in shorter periods. However, HIIT workouts do a lot more than just burn calories and offer cardiovascular benefits — they can also include bodyweight moves and strength training to build muscle simultaneously. However, mastering the HIIT training workout is challenging, and you need the right gym.

Your HIIT training workout must be overseen by trained experts or personal trainers specializing in HIIT workouts. Otherwise, you might expend the energy involved in HIIT training but without seeing results. This article describes the benefits of HIIT sessions in the gym and introduces you to Sweat440, the best gym for HIIT training workouts.


Benefits of HIIT Training

1. Burn Calories

The rate at which you burn calories is far higher with HIIT training workouts than with steady-state cardio exercises, such as running. That’s why 20 minutes of HIIT training yields the same results as an hour of steady-state cardio or more. Studies have also shown that HIIT training increases your excess post-exercise oxygen consumption (EPOC), which means you burn calories for several hours after the workout.

2. Weight Loss

You lose weight because of a caloric deficit, i.e., you burn calories faster than you consume them. Since HIIT training helps you burn calories faster and better, you can also lose weight faster than steady-state cardio.

3. Build Muscle

People often assume that HIIT training workouts only include running and other cardiovascular activities. But that’s inaccurate — HIIT training can be performed with various exercises. You can perform HIIT training with bodyweight moves, strength training, cross-training, core training, etc. This allows you to build muscle and burn calories simultaneously, helping you gain a lean but muscular figure.

4. Health Benefits

Research has shown that HIIT training workouts provide numerous health benefits. The following is a brief summary of some of the many health benefits of HIIT training:

  • Strengthen the circulatory system and improve blood circulation.
  • Improve cardiovascular health and reduce the risk of heart disease.
  • Lower blood pressure level.
  • Regular and control the blood sugar levels.

Benefits of HIIT Sessions at Sweat440

Sweat440 is a gym focused on HIIT training classes that provide holistic physical development. Instead of focusing on one or two aspects of fitness, we cover all the bases and target all major muscle groups. The following are the key benefits of HIIT sessions in the gym, specifically in the Sweat440 gym.

1. Optimal Exercise-Rest Ratios

HIIT training workout relies on maintaining the optimal exercise-rest ratio. However, the rest ratios depend on the exercises being performed, your fitness level, and your VO2 max. Most people can’t make these calculations without help. Sweat440 has a fine-tuned workout program with optimal exercise-rest ratios.

2. Structured Training Workout Plan

Sweat440 has a structured HIIT training workout plan that ensures holistic physical development. Our HIIT training programs include strength training, bodyweight moves, core training, cardiovascular training, cross-training, and conditioning. Furthermore, we have a detailed schedule that targets each major muscle group to help you build muscle and burn calories simultaneously. The following is our weekly training program:

  • Monday: Shape — Lower Body
  • Tuesday: Shred — Upper Body/Core
  • Wednesday: Sweat — Core/Conditioning
  • Thursday: Shred — Lower Body/Core
  • Friday: Shape Upper Body/Core
  • Saturday: Warrior Total Body Conditioning
  • Sunday: Warrior Total Body Conditioning

3. Personal Trainers

Sweat440’s HIIT training classes are led by certified fitness training and HIIT experts. They maintain a watchful eye over the class to ensure you execute all the bodyweight moves and cardiovascular exercises with the utmost precision. They watch your form and inform you if you’re doing anything wrong. They also help you calibrate the workouts according to your fitness level.

4. State-of-the-Art Equipment

HIIT training at home isn’t always possible because you need advanced workout equipment and weights to scale your efforts. Sweat440 is a state-of-the-art gym with the latest workout technologies, such as rowers, assault bikes, sleds, battle ropes, suspension trainers, and a wide array of weights. As such, you can easily scale your efforts and maximize your benefits.

5. “Never Late” Principle

Sweat440 follows a unique HIIT training program that ensures you’re never late for a class. Each 40-minute HIIT training workout takes you through 4 fitness stations, each lasting for 10 minutes. You have to execute your HIIT exercises within each station for the specified duration. Once the station is complete, you can move to the next station. Meanwhile, another group takes its place in your vacated spot. This structure allows you to join a HIIT class within 10 minutes, so you’re never late or early for a class.

Schedule a Trial Workout

Sweat440 is widely considered the best gym for HIIT training workouts, with locations in Florida, New York, and Montreal. If you’re not entirely convinced yet, we welcome you to schedule a free trial session at your nearest Sweat440 gym today.


YouTube video

Benefits of HIIT Sessions in the Gym

Benefits of HIIT Training
  • Burn more calories in less time than steady-state cardio.
  • Burn calories even after you stop training.
  • Lose weight faster than with steady-state cardio.
  • Include bodyweight moves to build muscle.
  • Strengthen the circulatory system and blood circulation.
  • Improve cardiovascular health.
  • Lower blood pressure level.
  • Regular and control the blood sugar levels.
Benefits of HIIT Sessions at Sweat440
  • Optimal rest ratios.
  • Structured HIIT training classes.
  • Fitness trainers are available to supervise and motivate.
  • State-of-the-art equipment.
  • Carefully designed workout plan to burn calories and build muscle.
  • The workout plan targets each major muscle group.
  • The circuitous workout style ensures you’re never late for a class.
  • Free trial session for all first-timers.