HIIT Classes: The Ultimate Beginner's Guide
Let's clear the air about HIIT. You might have seen videos of elite athletes flipping tires and thought, "That's not for me." The biggest myth about High-Intensity Interval Training is that you have to be in peak condition to even start. The truth is, HIIT is one of the most scalable and effective workouts for beginners. The "intensity" is all about your personal maximum effort, not anyone else's. In a supportive group setting, you get expert coaching to ensure your form is safe and effective. This guide will walk you through the real benefits of HIIT classes, what to expect, and how to start safely, proving that you are absolutely ready for this.
Key Takeaways
Embrace Intensity for Maximum Efficiency: HIIT works by pushing you to your limit in short, powerful bursts. This method delivers significant strength and cardio benefits in a fraction of the time it takes to complete a traditional workout.
Your Form is Your Foundation: To get the full benefit of HIIT safely, prioritize correct technique over speed or weight. A great coach will provide modifications and ensure you're moving well, which is the fastest path to getting stronger.
Play the Long Game with Smart Habits: Turn HIIT into a lasting routine by scheduling your workouts like important meetings. Balance the intensity with dedicated recovery days and proper nutrition to prevent burnout and build sustainable strength.
What Makes HIIT Different?
If you’ve heard the buzz around HIIT, you might wonder what separates it from any other tough workout. The difference isn't just about sweating more; it's about working smarter. HIIT, or High-Intensity Interval Training, is a specific training method designed to give you maximum results in minimum time by strategically pushing your limits.
The Science of HIIT
So, what exactly is happening in your body during a HIIT class? The name says it all. It’s a workout style that involves short, all-out bursts of exercise where you push yourself to about 80-95% of your maximum heart rate. These intense periods are followed by brief moments of rest or active recovery. For HIIT to be truly effective, you have to give it your all during those 'work' intervals—you can't just phone it in. This method is incredibly efficient, and the science behind HIIT shows it’s a powerful way to improve cardiovascular fitness and burn fat fast, often in just 20 to 30 minutes.
Why Group Workouts Win
Pushing yourself to the limit is the goal of HIIT, but doing it safely is non-negotiable. This is where the group fitness setting truly shines. While HIIT is known for its incredible results, it can also lead to injury if your form isn't right. In a well-coached class, like the ones at Armourbody, you have an expert watching your every move. They’ll correct your form, offer modifications, and ensure your body is properly prepared for the challenge. Plus, there’s nothing like the energy of a group to keep you motivated when the workout gets tough and you feel like quitting.
HIIT vs. Traditional Cardio
Many of us grew up thinking that a 'good' cardio workout meant spending 45 minutes on a treadmill. HIIT turns that idea on its head. While steady-state cardio has its place, HIIT offers a more efficient way to achieve similar, and often better, results. The key difference is intensity. By working in short, powerful bursts, you can burn more calories in less time. In fact, studies have shown that a 15-minute HIIT session can be more effective for improving your body's oxygen use than a 40-minute jog. For anyone with a packed schedule, this is a game-changer. You get the heart-pumping benefits without having to block out an entire hour.
The Benefits of HIIT for Beginners
If you're new to working out or just looking for a more effective routine, HIIT is a game-changer. It’s not just about sweating hard; it’s about working smarter. The benefits go way beyond the gym, impacting your physical strength, mental state, and even how your body uses energy throughout the day. Let's break down exactly what makes HIIT such a powerful choice for beginners.
Physical Gains: Strength and Endurance
One of the biggest myths about fitness is that you need to spend hours in the gym to see results. HIIT proves that wrong. These workouts are designed to build muscle and burn fat quickly, making them perfect for beginners. Because the workouts are short and intense, they’re easier to fit into a busy schedule, which helps you stay consistent. The combination of strength and cardio intervals pushes your limits in the best way, improving both your muscular strength and your cardiovascular endurance. You’ll start to notice you can lift heavier, push harder, and feel stronger in your everyday life, not just during your workout.
Mental Clarity and Focus
The benefits of a great workout aren't just physical. Pushing through a tough HIIT session can be a huge mental win. The focus required to get through each interval—counting reps, watching the clock, and listening to your body—can feel like a form of meditation in motion. This intense focus can translate to other areas of your life, helping you feel sharper and more present. Plus, the rush of endorphins after a high-intensity workout is a powerful mood lifter. It’s a fantastic way to relieve stress and clear your head after a long day, leaving you feeling accomplished and energized.
Get More Results in Less Time
Let’s be real: most of us don’t have hours to spend at the gym. This is where HIIT truly shines. It’s all about maximizing your effort for the most efficient workout possible. You can burn a significant number of calories and get a full-body workout in as little as 20 to 30 minutes. This means you can get in, work hard, and get on with your day without sacrificing results. For beginners, this is a huge advantage. It makes starting and sticking to a fitness routine feel much more manageable. You get all the benefits of a longer workout in a fraction of the time.
The "Afterburn Effect": Burn Calories for Hours
Imagine your body still burning calories long after you’ve left the gym. That’s the magic of the "afterburn effect," and it’s one of HIIT’s biggest perks. Officially known as excess post-exercise oxygen consumption (EPOC), it means your metabolism stays elevated for hours after your workout ends. Your body has to work hard to recover and return to its resting state, and that work requires energy (a.k.a. calories). So, while you’re rehydrating or running errands, your body is still torching calories. This metabolic boost makes every minute of your intense effort count for even more, helping you reach your fitness goals faster.
Fire Up Your Metabolism
Beyond the immediate calorie burn and afterburn effect, HIIT can have a lasting impact on your metabolism. Consistently challenging your body with high-intensity intervals encourages it to become more efficient at using energy. Studies have shown that HIIT is effective at reducing body fat and trimming your waistline. It also has incredible health benefits that go beyond aesthetics. Research indicates that HIIT can help improve your body’s sensitivity to insulin and lower blood sugar levels, which is crucial for long-term health. By making HIIT a regular part of your routine, you’re not just working out for today—you’re investing in a healthier, more active metabolism for the future.
Your First HIIT Class: What to Expect
Walking into any new fitness class can feel a little intimidating, but knowing what’s coming is half the battle. The great thing about HIIT is that its structure is pretty straightforward, even if the workout itself is challenging. The goal isn’t to be perfect on your first day; it’s to show up, move your body, and learn the ropes. Every class is designed to be scalable, meaning you can adjust the intensity to match your current fitness level.
At Armourbody, our coaches are there every step of the way to guide you, demonstrate the movements, and offer modifications. The energy in a group class is infectious, and you’ll find that the person next to you is focused on their own workout, not on you. So, take a deep breath, grab a water bottle, and get ready to find out what you’re capable of.
A Typical Class Breakdown
Most HIIT classes follow a simple, effective pattern: warm-up, workout, cool-down. Your class will start with a few minutes of dynamic stretching and light cardio to get your muscles warm and your heart rate up. Then, you’ll move into the main part of the workout, which consists of several rounds of high-intensity exercises followed by short periods of rest or active recovery. At Armourbody, our 50-minute classes mix strength circuits with cardio intervals to give you a full-body burn. You might be sprinting on a treadmill for 30 seconds, resting for 15, then moving to the floor for weighted squats. The class finishes with a cool-down to lower your heart rate and stretch your muscles. You can check out our full class schedule to find a time that works for you.
The Gear You'll Use
You don’t need a ton of fancy equipment to get a great HIIT workout. In fact, many HIIT exercises rely on just your body weight. The most important things to bring are a positive attitude and a willingness to work. For clothing, wear something comfortable and breathable that you can move freely in—think leggings or shorts and a moisture-wicking top. A pair of supportive training shoes is also a must to protect your feet and joints during high-impact movements. Your gym will provide all the necessary equipment, like dumbbells, kettlebells, and treadmills. Just focus on showing up, and we’ll handle the rest.
Understanding the Intensity
The "high-intensity" part of HIIT is where the magic happens. During your work intervals, the goal is to push yourself to about an 85% to 95% of your maximum effort. What does that feel like? You should be breathing hard, unable to hold a conversation, and counting down the seconds until your next rest period. It’s important to remember that this is your maximum effort, not the person’s next to you. Pushing yourself to this level is what triggers the metabolic changes that make HIIT so effective for burning fat and building muscle. Don’t be afraid to go all-out during these bursts—that’s the whole point!
Why Rest Periods Matter
While the high-intensity intervals get all the attention, the rest periods are just as important. These short breaks are your chance to catch your breath, let your heart rate come down slightly, and prepare for the next round. This recovery is a strategic part of the workout. It allows your body to replenish some of its energy so you can hit the next interval with the same level of intensity. Without these breaks, you’d burn out too quickly and wouldn’t be able to maintain the effort needed to get the full benefits of the workout. So, embrace the rest—you’ve earned it, and it’s what makes the hard work possible.
How to Modify for Your Fitness Level
Everyone starts somewhere, and it’s completely normal to modify exercises, especially when you’re new. The top priority in any workout should be maintaining proper form to prevent injury. If you’re struggling to keep up or an exercise feels too difficult, don’t be afraid to scale it back. You can use lighter weights, reduce your range of motion, or choose a lower-impact version of an exercise—for example, stepping instead of jumping during burpees. Our Armourbody coaches are experts at providing modifications for every fitness level. Always listen to your body, and never sacrifice good form for speed or intensity.
How to Start HIIT Safely
Jumping into any new workout routine requires a smart approach, and HIIT is no exception. Its intensity is its greatest strength, but you want to make sure you’re building yourself up for success, not setting yourself up for injury. By focusing on preparation, proper form, and recovery from the get-go, you can confidently walk into your first class and get the most out of every session. Think of it as laying a strong foundation so you can build your fitness powerhouse on top.
Preparing for Your First Class
Before you dive headfirst into a high-intensity class, it’s wise to spend some time getting your body ready. If you’ve been out of the fitness game for a while, focus on creating a solid base. This means cleaning up your diet, working on your mobility, and building foundational strength and cardio. You don't need to be a pro athlete, but a few months of consistent walking, cycling, or basic strength training can make a huge difference. This preparation ensures your body is primed to handle the demands of HIIT, making your first Armourbody class feel challenging in all the right ways.
Nailing Your Form from Day One
Proper form is everything in HIIT. It’s the line between a killer workout and a potential injury. Your goal is to feel a muscle "burn," not sharp pain. If something hurts, stop and ask for a modification. This is where group fitness truly shines—our coaches are there to watch your technique and offer real-time feedback. Don’t be shy about asking for help! Learning the correct way to do a squat, a push-up, or a kettlebell swing from day one will help you build strength safely and effectively. Mastering the basics allows you to add intensity without sacrificing your form.
Common Mistakes to Avoid
One of the biggest pitfalls for HIIT newcomers is prioritizing speed and intensity over correct form. It’s easy to get caught up in the energy of the room and push too hard, too fast. But many injuries happen in workouts that focus more on effort than on proper execution. Remember, a slightly slower, perfectly executed rep is far more beneficial than a sloppy, fast one. Your coaches are there to guide you, so listen to their cues and focus on quality movement. Leave your ego at the door and concentrate on building a strong, resilient body.
Your Post-Workout Recovery Plan
HIIT is tough on your body, and recovery is when the real magic happens. When you first start, aim for no more than two HIIT sessions per week. This gives your muscles and nervous system adequate time to repair and get stronger. On your off days, don't just sit on the couch. Incorporate active recovery like walking, stretching, or gentle yoga to keep your body moving and reduce soreness. Hydration and proper nutrition are also key pieces of the recovery puzzle, so make sure you’re refueling your body with what it needs to come back stronger for your next workout.
Knowing When to Level Up
After a few weeks, you’ll start to feel more comfortable with the movements and the intensity. That’s your cue to start challenging yourself a bit more. For HIIT to be effective, you have to push yourself during the work intervals—you can’t just go through the motions. Leveling up doesn’t always mean grabbing a heavier weight. It can mean moving a little faster, taking shorter rests, or perfecting your form on a challenging exercise. Listen to your body and your coach. When a workout starts to feel less daunting, it’s time to find a new edge and keep making progress.
Types of HIIT Classes
One of the best things about HIIT is that it’s not just one single type of workout. The term "HIIT" is an umbrella that covers several different formats, each designed to challenge your body in unique ways. This variety is what keeps things exciting and effective, preventing plateaus and boredom. You might find you prefer one style over another, or you might love a class that blends elements from a few different types. At Armourbody, our workouts combine strength circuits and cardio intervals to give you a balanced, full-body challenge every single time. Understanding the different formats can help you know what to expect and find the class style that gets you most excited to show up and sweat.
Cardio-Focused HIIT
When most people think of HIIT, they often picture pure cardio—sprinting on a treadmill or going all-out on a bike. While that’s definitely one version, it’s not the whole story. A cardio-focused HIIT class is designed to push your cardiovascular limits. These workouts use exercises like running, rowing, burpees, and high knees to get your heart rate soaring during the work intervals. The main goal is to improve your heart health and aerobic endurance. It’s a fantastic way to burn a ton of calories and build stamina. While many people mistakenly believe HIIT is only about cardiovascular exercises, it’s really just one powerful piece of the puzzle.
Strength-Based HIIT
This is where you get the best of both worlds: muscle-building and fat-burning. Strength-based HIIT classes mix traditional strength exercises with the classic HIIT formula of intense work and short rest. Instead of just running, you’ll be doing things like kettlebell swings, dumbbell presses, squats, and lunges. The goal is to build lean muscle and increase your power while still keeping your heart rate high. This approach ensures you’re getting a balanced, full-body workout that improves your overall strength and body composition. It’s the secret sauce for getting that strong, toned look while also improving your conditioning.
Circuit Training
If you love variety and hate standing still, you’ll love HIIT circuit training. In this format, you move through a series of different exercise stations, performing each one for a set amount of time before moving to the next with very little rest in between. One minute you might be on the rower, the next you’re doing push-ups, and then you’re on to box jumps. This structure is amazing for keeping your heart rate up consistently while targeting multiple muscle groups in a single session. It keeps your mind engaged because you’re always doing something new, making the workout fly by.
Tabata
Tabata is a very specific and intense style of HIIT. The formula is simple but brutal: 20 seconds of maximum-effort exercise followed by 10 seconds of rest, repeated eight times for a total of four minutes. You can apply this protocol to almost any exercise, from sprints to squats. Because the work intervals are so short and intense, you have to give it 100% of your effort. It’s incredibly efficient and has been shown to be highly effective at improving both aerobic and anaerobic fitness. Don’t let the short duration fool you—a few rounds of Tabata will leave you breathless.
AMRAP (As Many Rounds As Possible)
AMRAP is a fun and challenging format that turns your workout into a personal competition. The instructor gives you a set of exercises and a specific timeframe (say, 10 minutes), and your goal is to complete as many rounds of the circuit as you can before time runs out. For example, you might do 5 pull-ups, 10 push-ups, and 15 squats, and repeat that sequence over and over. AMRAP is a great way to push your limits and track your progress. As you get fitter, you’ll find yourself completing more rounds in the same amount of time, which is an awesome motivator.
Where to Find Great HIIT Classes
Finding the right gym is a lot like dating—you need to find the one that fits your personality and goals. The good news is that Atlanta is packed with incredible HIIT studios, each with its own unique vibe. Whether you're motivated by data, love a team atmosphere, or want to punch your stress away, there’s a class out there for you. The key is to find a place where you feel supported, challenged, and excited to show up. Many studios offer new member deals or drop-in rates, so you can try a few before committing. Think of it as your fitness matchmaking journey. Here are some of the best spots to start your search and find a community that will keep you coming back for more.
Armourbody
If you’re looking for a motivating training experience that gets real results, Armourbody is the place to be. Our classes are designed to welcome everyone, especially beginners, into a high-energy environment. We focus on a powerful combination of high-intensity interval training (HIIT) and weightlifting, a method proven to keep your heart rate up and torch calories long after you leave. Each 50-minute workout is a blend of strength circuits and cardio intervals that will help you build lean muscle and burn fat. It’s the perfect starting point for your HIIT journey, giving you the structure and community support you need to succeed. Check out our class schedule to find a time that works for you.
Orangetheory Fitness
Orangetheory Fitness is a great fit for anyone who loves tracking their progress with data. Their workouts are based on heart rate zones, combining treadmill intervals, rowing, and strength training. The goal is to spend time in the "Orange Zone" to maximize your metabolic burn. The real-time feedback on the screen is incredibly motivating for beginners who want to see exactly how hard they're working. The structured guidance from coaches ensures you’re getting an effective and safe workout every single time, making it a solid choice for building endurance and learning the ropes of HIIT.
F45 Training
If you thrive in a team environment, F45 Training might be your perfect match. The "F" stands for functional training, which means the workouts mimic everyday movements to build practical strength. Classes are always different, pulling from a massive database of exercises so you never get bored. The 45-minute sessions are fast-paced and circuit-style, with screens demonstrating each move and coaches providing hands-on adjustments. It’s a fun, high-energy atmosphere that feels more like training with a team than working out alone, which is great for staying accountable.
Barry's Bootcamp
Known for its signature "Red Room," Barry's Bootcamp delivers a high-octane workout that feels like a party. The classes are split between running on treadmills and strength training on the floor, all set to a pumping playlist and dim, motivating lights. Don't let the "bootcamp" name intimidate you; the instructors are experts at creating a supportive atmosphere that pushes you to your personal best. It’s an intense but incredibly rewarding experience, perfect for beginners who are ready to challenge themselves and see what they’re capable of.
9Round
For those who need an efficient and powerful workout that fits a busy schedule, 9Round offers a unique kickboxing-themed HIIT session. The entire workout is just 30 minutes, moving you through nine different stations for a full-body burn. There are no set class times, so you can just show up whenever it’s convenient, and a trainer is always there to guide you. It’s a fantastic way to release stress while getting in a great mix of cardio and strength training, making it an accessible option for beginners.
CrossFit
CrossFit has a reputation for being intense, but many gyms are incredibly welcoming to newcomers. The workouts combine a wide variety of functional movements—from weightlifting to gymnastics—all performed at high intensity. Most CrossFit "boxes" (their term for gyms) offer on-ramp or foundations programs specifically designed to teach beginners the fundamental movements safely. If you enjoy learning new skills and love the idea of being part of a tight-knit, supportive community that celebrates every personal record, CrossFit could be a great long-term fitness home.
TITLE Boxing Club
If you want to punch and kick your way to fitness, TITLE Boxing Club is an amazing option. Their classes are inspired by boxing but designed for everyone, regardless of experience. You’ll work through rounds of boxing combinations on a heavy bag, mixed with bodyweight exercises and core work. It’s a phenomenal full-body workout that improves both cardio and strength while teaching you a new skill. The classes are beginner-friendly, and the instructors provide modifications to ensure everyone gets a great workout at their own pace.
CorePower Yoga HIIT
For those who love the mind-body connection of yoga but also crave a high-intensity sweat, CorePower Yoga offers the best of both worlds. Their Yoga Sculpt classes blend yoga flows with free weights and cardio bursts, all in a heated room. This unique combination builds strength, improves flexibility, and gets your heart rate soaring. It’s an excellent choice for beginners who want to explore a different side of HIIT that focuses equally on power and presence, leaving you feeling both energized and centered.
Understanding HIIT Pricing
When you're ready to try a HIIT class, one of the first things you'll look into is the cost. Pricing can vary quite a bit from one studio to another, but most gyms offer a few standard options to fit different budgets and commitment levels. Understanding these models will help you find the best fit for your lifestyle and fitness goals without any financial surprises.
The most common structures you'll see are monthly memberships, class packs, and single drop-in rates. Memberships are great for consistency, class packs offer flexibility, and drop-in rates are perfect for trying a place out. Many studios, including ours here at Armourbody, also run special deals for new members to give you a taste of the experience before you commit. Let's break down what each of these options means so you can walk into your first class with confidence.
Memberships
A membership is your all-access pass to regular workouts. Most HIIT studios offer tiered plans, giving you a set number of classes per month. For example, you might find options for four, eight, or unlimited classes. If you plan on making HIIT a consistent part of your routine (say, two or three times a week), a membership is almost always the most cost-effective route. Many gyms, including Armourbody, offer month-to-month pricing options, so you aren’t locked into a long-term contract. This gives you the freedom to adjust your plan as your schedule changes.
Class Packs
If a monthly membership feels like too much of a commitment, class packs are a fantastic alternative. With a class pack, you purchase a bundle of classes—typically 5, 10, or 20—at a discounted rate compared to the single-class price. These packs usually have a longer expiration date, like three to six months, giving you plenty of flexibility. This is the perfect choice if your schedule is unpredictable or if you want to supplement your current fitness routine with HIIT a few times a month without the pressure of a recurring membership fee.
Drop-In Rates
A drop-in rate is exactly what it sounds like: you pay for one class at a time. This is the most flexible option, but it's also the most expensive on a per-class basis, with rates often ranging from $20 to $35. Dropping in is ideal if you're traveling, want to bring a friend along, or simply want to try a studio once before considering a larger purchase. Many gyms also offer a free first class to local residents, which is an excellent way to experience the workout and atmosphere firsthand without any financial commitment.
New Member Deals
To welcome you into their community, most HIIT studios roll out the red carpet for beginners with special introductory offers. These deals are designed to give you a real feel for the classes and the community before you sign up for a full membership. You might find offers like a free first class, a discounted week of unlimited classes, or a special rate on your first month. It’s always worth asking what promotions are available for new clients. You can check out the Armourbody schedule to see what classes are coming up and find the best time to jump in.
How to Stick with HIIT for the Long Haul
Starting a new fitness routine is exciting, but the real magic happens when you stay consistent. The intensity of HIIT is what makes it so effective, but it also means you need a smart approach to make it a lasting part of your life. It’s all about building solid habits, listening to your body, and finding a rhythm that works for you. By focusing on a sustainable routine, proper fuel, and smart recovery, you can turn your initial enthusiasm into long-term results and a genuine love for the workout.
Create a Routine That Lasts
The best workout routine is the one you actually stick with. Because HIIT workouts are so efficient, they’re surprisingly easy to fit into a busy schedule. You don’t need to spend hours at the gym; a powerful 50-minute class is all it takes. The key is to treat your workouts like any other important appointment. Block out the time on your calendar and protect it. Figure out if you’re a morning person who likes to get it done first thing or if an evening class helps you de-stress after work. Find your groove and commit to it. Consistency is what builds momentum and delivers incredible results over time.
Fueling Your Workouts
Think of your body as a high-performance machine—it needs the right fuel to run well, especially for high-intensity workouts. Going into a HIIT class on an empty stomach can leave you feeling weak and dizzy. To get the most out of every session and help prevent injuries, you need to prepare your body properly. Try having a small, easily digestible snack with some carbs about an hour before class. A banana or a piece of toast works great. Afterward, focus on protein to help your muscles repair and rebuild. And don’t forget to hydrate! Drink water throughout the day, not just during your workout.
How to Track Your Progress
Watching yourself get stronger is one of the best motivators. But progress isn’t just about the number on the scale. Pay attention to how you feel. Are you lifting heavier weights? Finishing intervals with more energy? Sleeping better at night? These are all huge wins. It’s also crucial to listen to your body. While it’s good to push your limits, you should never work through sharp pain, as that’s a major sign you’re overdoing it. A great group workout environment focuses on doing exercises correctly, not just going as hard as possible. Keep a simple log of your workouts to see how far you’ve come—you’ll be amazed at your own progress.
Finding Your Weekly Sweet Spot
When you first start HIIT, it’s tempting to go all-in, but more isn’t always better. Because these workouts are tough, your body needs time to recover and adapt. A great starting point is to aim for no more than two or three HIIT sessions per week. This gives your muscles the downtime they need to repair and get stronger. On your off days, focus on active recovery like walking, stretching, or gentle yoga. This balance prevents burnout and keeps you feeling energized for your next class. As you get fitter, you can adjust your schedule, but always prioritize recovery.
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Frequently Asked Questions
Is HIIT too intense for a complete beginner? The name "high-intensity" can sound intimidating, but these workouts are designed to be scalable for everyone. The intensity is based on your personal maximum effort, not anyone else's in the room. A good coach will show you how to modify every single movement, whether that means using a lighter weight, moving a bit slower, or choosing a lower-impact option. The goal is to challenge yourself safely, and you'll be surprised at how quickly your body adapts.
How many times a week should I do HIIT? When you're just starting out, aiming for two or three HIIT classes per week is the sweet spot. Because these workouts are so demanding, your body needs adequate time to rest and repair itself—that's when you actually get stronger. Jumping into too many sessions too soon can lead to burnout. On your off days, focus on active recovery like walking or stretching to keep your body feeling good.
How quickly can I expect to see results? You'll likely feel the results before you see them. Many people notice they have more energy, are sleeping better, and feel stronger within just a couple of weeks of consistent classes. Visible changes to your body composition take a bit longer and depend on factors like your diet and overall consistency. The key is to focus on how great the workouts make you feel, and the physical results will follow.
Should HIIT be my only form of exercise? While you can get an incredible workout from HIIT alone, a well-rounded routine is always a great approach. HIIT provides the powerful, intense work that builds strength and fires up your metabolism. On your off days, incorporating lower-intensity activities like jogging, cycling, or yoga can improve your endurance and flexibility. Think of HIIT as the main event and other activities as the supporting acts that help you perform your best.
How do I know if I'm just sore or actually injured? This is a crucial distinction. General muscle soreness, often called DOMS, feels like a dull ache in the muscles you worked, and it usually peaks a day or two after your workout. This is a normal sign that your muscles are getting stronger. An injury, on the other hand, typically feels like a sharp, stabbing, or persistent pain, especially in a joint. If you feel that kind of pain during a movement, you should stop immediately and let your coach know.