What to Expect in Your First HIIT Class: The Ultimate Guide

Written By Reid Carver

There’s a special kind of energy that comes from working out in a group. It’s a shared motivation that pushes you to hold a plank a little longer or finish that last rep. That community spirit is the heart of everything we do at Armourbody. We believe that fitness is a team sport, and we’re all here to cheer each other on. Your first class is your official welcome to the team. To make that introduction as smooth as possible, we want to give you a complete rundown of what to expect in your first HIIT class. This guide will help you feel prepared and confident, so you can focus on the workout and the incredible community around you.

Key Takeaways

  • Preparation is Everything: Walk into your first class feeling confident by wearing comfortable gear, having a light snack 30-60 minutes beforehand, and arriving early to chat with your instructor. The goal is to learn the ropes, not to be a pro on day one.

  • Move with Intention, Not Ego: During the workout, focus on quality movement over speed. Listen to your body, use modifications when you need them, and remember that your only competition is yourself. This is how you build strength safely and effectively.

  • Recovery is Part of the Workout: What you do after class is just as important as the effort you put in. Refuel with protein, rehydrate, and take rest days to let your muscles repair. This is the key to managing soreness and turning your hard work into long-term results.

    What Exactly is HIIT?

If you’ve been searching for a workout that delivers serious results without spending hours at the gym, you’ve probably heard of HIIT. It’s the foundation of what we do here at Armourbody, and for good reason. It’s an incredibly effective way to build muscle, burn fat, and improve your overall fitness. But if you’re new to the term, let’s break down what it really means and why it might just be the workout you’ve been looking for.

How HIIT Works

So, what’s all the buzz about HIIT? The acronym stands for High-Intensity Interval Training, and it’s a style of workout that’s as effective as it is straightforward. The concept is simple: you’ll alternate between short, all-out bursts of exercise and brief periods of rest or lower-intensity movement. During those intense intervals, you’re pushing yourself to about a "9 out of 10" effort level. Think breathless, heart-pumping, can’t-wait-for-the-break kind of work. Then, just as you think you can’t do another rep, you get a short recovery to catch your breath before diving into the next round. This work-rest cycle is the magic behind the method.

Why You'll Love HIIT

The biggest draw for most people is the efficiency. You can get an incredible workout in a short amount of time. In fact, you can burn 25-30% more calories in a HIIT session compared to other forms of exercise like steady-state cardio or weight training. But the benefits go far beyond calorie burn. This type of training is fantastic for your heart health, helping to lower blood pressure and improve circulation. It can also help your body manage blood sugar more effectively. At Armourbody, our 50-minute classes are designed to give you all these powerful benefits in one session, building both strength and endurance.

Clearing Up Common HIIT Myths

If HIIT sounds intimidating, you’re not alone. One of the biggest myths is that it’s only for super-fit athletes, but that’s just not true. A great HIIT workout can be adjusted to fit any fitness level. Your instructor will show you how to modify exercises to match your current ability. Another common misconception is that HIIT is all about cardio, like non-stop running or jumping. While it will definitely get your heart rate up, a well-designed class—like ours at Armourbody—blends cardio with strength training circuits. You’ll build muscle and improve your cardiovascular fitness at the same time, making it a complete workout.

How to Prepare for Your First Class

Walking into a new fitness class can feel like the first day of school, but a little preparation goes a long way in making you feel confident and ready to crush your workout. The goal isn’t to be perfect; it’s to show up for yourself and have a great experience. Getting a few things in order before you arrive means you can focus all your energy on the workout itself. From what to wear to what to eat, these simple steps will help you walk into your first Armourbody class feeling prepared and excited for the challenge ahead. Think of it as setting yourself up for success so you can enjoy every minute of the 50-minute session.

What to Wear and Pack in Your Gym Bag

Comfort is key when you’re moving through a high-intensity workout. You’ll want clothing that moves with you, not against you. Opt for comfortable shorts or leggings and a top made from moisture-wicking material to help keep you cool. A supportive sports bra is a must. The most important piece of gear is your shoes. Since our workouts include a lot of dynamic, side-to-side movements, a good pair of cross-training shoes will provide the stability you need. Don’t forget to pack a water bottle to stay hydrated and a towel for sweat. That’s it—no need to overthink it!

What to Eat Before You Go

Fueling your body correctly can make a huge difference in your energy levels during class. You don’t want to work out on a completely empty stomach, but you don’t want to be uncomfortably full, either. The sweet spot is a small snack about 30 to 60 minutes before your workout. Focus on something that combines carbohydrates for quick energy with a little bit of protein to support your muscles. A banana, a small apple with peanut butter, or a light protein shake are all great options. This simple step ensures you have the energy you need to power through the strength circuits and cardio intervals.

Say Hello to Your Instructor

We recommend arriving about 10-15 minutes before your class starts. This gives you time to get settled and, most importantly, introduce yourself to the instructor. Let them know it’s your first time! Our Armourbody coaches are here to support you, and they can offer tips and modifications to help you get the most out of your workout safely. If you have any past injuries, nagging pains, or health concerns, this is the perfect time to mention them. A quick chat beforehand helps your instructor keep an eye out for you and ensures you have a positive and safe experience from start to finish.

Set Realistic Expectations for Yourself

Remember, everyone in that room was a beginner once. Your only goal for your first class is to move your body and get a feel for the exercises. Don’t worry about lifting the heaviest weights or being the fastest person on the treadmill. Focus on your own workout and listen to your body. It’s completely normal and expected to take breaks when you need them. HIIT is designed to be challenging, so be proud of yourself for showing up. After a few classes, you’ll start to feel more comfortable with the movements and your own capabilities. Just concentrate on your own workout and have fun with it.

What to Expect During the 50-Minute Workout

So, you’ve signed up for your first class—awesome! Walking into a new fitness environment can feel a little mysterious, but our 50-minute Armourbody sessions are designed to be straightforward and incredibly effective. Every class follows a clear structure, moving you through different phases of intensity so you can give it your all without getting overwhelmed. We’ll guide you through a warm-up, the main strength and cardio circuits, and a cool-down.

The entire workout is built around High-Intensity Interval Training (HIIT), which means you’ll alternate between powerful bursts of effort and short, active recovery periods. This method is fantastic for building lean muscle and improving your cardiovascular health in a short amount of time. Your instructor will be with you every step of the way, demonstrating moves and keeping the energy high. All you have to do is show up and follow their lead. You can check out the full class schedule to find a time that works for you.

The Warm-Up

Every class begins with a solid warm-up designed to get your body ready for action. Think of it as a gentle wake-up call for your muscles. We’ll spend the first few minutes gradually increasing your heart rate and warming up your joints with dynamic movements. This might include things like jogging in place, jumping jacks, bodyweight squats, and arm circles. The goal isn't to exhaust you but to increase blood flow and prepare your body for the work ahead. This is a crucial step to help you perform your best and prevent injuries, so you can feel confident and strong throughout the main workout.

The Main Event: Strength and Cardio

This is the heart of the workout. For about 30-40 minutes, you’ll move through circuits that combine strength training and cardio intervals. We’ll guide you through short bursts of intense exercise followed by brief periods of rest or lower-intensity movement. During the "on" intervals, your goal is to push yourself to an effort level that feels like an 8 or 9 out of 10. You should be breathing hard and focused on the movement. Then, you get to recover just long enough to catch your breath before the next round. This is the science of HIIT at work—it’s challenging, efficient, and delivers amazing results.

The Cool-Down

After you’ve crushed the main workout, we’ll bring the energy down for a well-deserved cool-down. This final phase is just as important as the rest of the class. We’ll guide you through a series of stretches to help your heart rate return to normal and release tension in the muscles you just worked. Taking these few minutes to stretch can help reduce post-workout soreness and improve your overall flexibility. It’s the perfect way to end the session, celebrate your hard work, and walk out the door feeling accomplished and ready to take on the rest of your day.

Exercises You Might See

You don’t need to be a pro to jump into a class. Our workouts use a mix of equipment and bodyweight exercises, and your instructor will demonstrate everything. You might see familiar moves like squats, lunges, and push-ups, along with exercises using dumbbells or kettlebells. We also incorporate explosive bodyweight movements like burpees, mountain climbers, and high knees to get your heart pumping. Our community-driven approach means we’re here to help you learn. Your instructor will always provide modifications, so you can scale the intensity up or down to match your fitness level.

How to Get Through Your First Class

Okay, you’ve booked your class, packed your bag, and you’re ready to go. The biggest hurdle is often just getting through that first 50-minute session. Remember, the goal isn't perfection; it's participation. Everyone has a first day, and simply showing up and giving it your effort is a massive win. The energy in the room is contagious, and our community is here to cheer you on. To make sure you feel confident and strong from the warm-up to the cool-down, keep these four key strategies in mind. They’ll help you have a great, safe, and effective first workout.

Focus on Your Form

Before you worry about speed or lifting heavy, your number one priority should be your form. Moving correctly is the foundation for everything else—it prevents injury and ensures you’re actually working the right muscles. Think of it this way: doing five perfect squats is much more effective than doing 20 sloppy ones. Before class, it helps to feel comfortable with foundational movements like squats, planks, and push-ups. Our instructors are experts at spotting and correcting form, so don't be shy. We’re here to give you cues and help you master the basics so you can build strength safely and effectively.

Find Your Intensity

HIIT is all about those heart-pumping intervals, but "high intensity" looks different for everyone. During the work periods, you should aim for about 80-90% of your personal maximum effort. This should feel challenging, making you breathe heavily. Then, you use the rest periods to truly recover and bring your heart rate down before the next round. The key is to listen to your body. If you feel dizzy or completely breathless, it’s a sign to slow down or take an extra second to recover. You’re in control of the dial, and finding the right level of effort for you is what makes the workout effective.

Know Your Modifications

There is absolutely no shame in modifying an exercise. In fact, it’s one of the smartest things you can do in a group fitness class. If an exercise feels too difficult or causes pain, there’s always another option. For example, you can do push-ups on your knees, take the jump out of a burpee, or use a lighter set of dumbbells. Our instructors will offer common modifications throughout the class, but if you need another option, just ask! Listening to your body and choosing the version of an exercise that works for you is how you build strength sustainably and stay in the game long-term.

Go at Your Own Pace

It’s easy to look around the room and compare yourself to others, but try to resist the urge. The person next to you might be on their 100th class, while this is your first. Your only focus should be on your own mat and your own workout. Celebrate your personal wins, whether that’s holding a plank for a few seconds longer or just making it through the entire class. Everyone starts somewhere, and the Armourbody community is built on mutual support, not competition. The most important thing is that you showed up for yourself. Ready to give it a try? You can book your first class and see what it’s all about.

Feeling Nervous? You're Not Alone

Walking into a new gym for a high-intensity class can feel intimidating. What if you can't keep up? What if everyone else is a pro? First, take a deep breath. These feelings are completely normal. Every single person in that class, including the instructor, had a first day. The great thing about a group setting like Armourbody is that you're walking into a supportive environment where everyone wants to see you succeed. The focus is on personal progress, not perfection. Let's talk through some of those common worries so you can walk into your first class with confidence.

If You're Feeling Anxious

It’s easy to let your mind race and imagine a room full of super-athletes who have been doing this for years. The reality is that our classes are filled with people from all walks of life and at every stage of their fitness journey. The best thing you can do is focus on your own workout, not what the person on the next treadmill is doing. Trust me, they’re too busy concentrating on their own form and breathing to notice if you’ve missed a rep. Our community is built on encouragement, and we’re all in it together, working toward our own goals.

Don't Worry About Keeping Up

The idea of "keeping up" can be a huge source of stress, but it’s a pressure you can let go of right now. HIIT isn't about matching someone else's pace; it's about finding your edge. Our instructors are experts at providing modifications for every exercise, allowing you to scale the intensity up or down. Whether you’re doing a box jump or a modified step-up, you’re still getting an incredible workout. Your only competition is who you were yesterday. Just show up, do your best, and let our team guide you. You can check out our class schedule to find a time that works for you.

What to Do When You Get Tired

Let’s be clear: you are going to get tired. That’s the whole point! High-intensity interval training is designed to push you, which is what creates real change. During the intense parts of the workout, you should be working hard enough that holding a conversation is difficult. If you feel your form starting to slip or you become overly breathless, that’s your body’s signal to ease up. It is always okay to slow your pace, grab a sip of water, or take a quick breather before jumping back in. Listening to your body is a skill, and your first class is the perfect place to start practicing.

It's Okay to Take a Break

The work you do outside the gym is just as important as the work you do inside it. Taking a break isn't just okay; it's essential for getting stronger and preventing injury. Your muscles need time to repair and rebuild after a tough session—typically about 24 to 48 hours. Pushing yourself every single day without adequate rest can lead to burnout and sideline your progress. Think of rest days as part of your training plan. Listen to your body, and don't be afraid to take a day or two off between classes. This is how you build a sustainable routine that will deliver results for the long haul.

Stay Safe and Prevent Injury

High-intensity workouts are incredibly effective, but they also ask a lot of your body. The goal is to challenge yourself, not injure yourself. Pushing your limits is part of the fun, but doing it safely is what creates lasting strength and progress. The best way to get stronger is to stay in the game, and that means making injury prevention a top priority from day one.

Think of safety as part of the workout itself. By focusing on a few key areas—like building a solid foundation, breathing correctly, maintaining proper form, and tuning into your body’s signals—you can get an amazing workout while minimizing your risk. Our expert instructors are always there to guide you, but you are the ultimate expert on your own body. Learning to work with it, not against it, is the key to a long and rewarding fitness journey.

How to Avoid Injury

Before jumping into a high-intensity class, it’s helpful to have a baseline of fitness. You don’t need to be a pro athlete, but you should feel comfortable with foundational movements. Can you perform a few bodyweight squats or hold a plank for 30 seconds without pain? Being able to do these basics ensures your body is ready for more dynamic exercises. If you feel too out of breath or overheated during class, don’t hesitate to slow down or take a quick break. Pushing through sharp pain is never the answer; listening to your body is a sign of strength, not weakness.

Remember to Breathe

It sounds simple, but you’d be surprised how many people hold their breath when an exercise gets tough. Conscious breathing is one of your best tools for managing intensity. During the hard work intervals, focus on deep, steady breaths to deliver oxygen to your muscles. Aim for about 80-90% of your maximum effort—a level where you’re working hard but can still control your breathing. Use the short rest periods to take deep, restorative breaths, slow your heart rate, and prepare for the next round. This rhythm of pushing and recovering is the secret to getting the most out of every class.

Key Form Checks

When it comes to HIIT, quality always trumps quantity. Performing an exercise with correct form is far more important than trying to do it quickly. Rushing with sloppy form can lead to injury and won't give you the results you’re looking for. Our instructors will demonstrate every move and provide cues to help you get it right. Don’t be shy about watching them or even asking for a quick form check. Focus on engaging the right muscles and moving with control. It’s better to do five perfect push-ups than 15 shaky ones.

Listen to Your Body

It’s completely normal to feel some muscle soreness after a HIIT workout, especially when you’re new. This is called Delayed Onset Muscle Soreness (DOMS), and it’s a sign your muscles are adapting and getting stronger. Gentle activities like walking or stretching can help. However, it’s crucial to distinguish between soreness and pain. If you feel sharp, sudden pain, or discomfort in your joints, lower back, or neck, that’s your body’s signal to stop. If the pain persists, it’s always best to rest and consult a doctor if needed.

What to Do After Class

You did it! You survived your first class. The final buzzer has sounded, the cool-down is over, and you’re officially an Armourbody athlete. But the work isn't quite finished. What you do in the hours and days after your workout is just as important as the effort you put in during those 50 minutes. This is your recovery phase, where your body repairs tissue, builds strength, and replenishes its energy stores. Think of it as the second half of your workout.

Proper post-workout care is the secret to turning your hard work into real, lasting results. It helps reduce muscle soreness, prevents injuries, and ensures you have the energy and motivation to come back for your next class feeling even stronger. Neglecting recovery can lead to burnout, plateaus, and unnecessary aches and pains that can derail your progress. By focusing on a few key steps—refueling your body, managing soreness, and embracing rest—you set yourself up for long-term success. This isn't just about surviving your first class; it's about building a sustainable routine that helps you crush your fitness goals. Let's walk through exactly what you should do after you leave the gym.

Your Post-Workout Plan

After a tough 50-minute session, your top priority should be refueling. Your muscles are craving nutrients to repair and rebuild. Aim to have a protein-rich snack within an hour of finishing your workout. This could be a simple protein shake, some Greek yogurt with berries, or a few slices of turkey. This post-workout nutrition helps kickstart the recovery process. Don't forget to rehydrate! You sweat a lot during a high-intensity class, so drink plenty of water throughout the rest of the day. For particularly sweaty sessions, you might consider a drink with electrolytes to replenish the minerals you lost.

How to Handle Muscle Soreness

Waking up a day or two after class and feeling that tell-tale muscle ache? Welcome to the club. This is called Delayed Onset Muscle Soreness (DOMS), and it's a totally normal sign that you challenged your muscles in a new way. While your first instinct might be to lie on the couch and not move, some light activity can actually help. A gentle walk or some dynamic stretching can increase blood flow and ease stiffness. However, listen to your body. If you feel sharp pain, especially in your joints, back, or neck, it's best to rest and consult a doctor if it persists.

Why Rest Days Are Important

It might seem counterintuitive, but rest is when the real magic happens. Your muscles don't get stronger during the workout; they get stronger when they repair themselves afterward. For beginners, attending a HIIT class two to three times a week is a great starting point. This gives your body at least one or two full days to recover between sessions. Your muscles generally need a full 24 to 48 hours to heal properly. Skipping rest days can lead to burnout and injury, so be sure to build them into your routine. Plan your week ahead by checking out our class schedule and penciling in those all-important recovery days.

Ready for Round Two?

Feeling a mix of soreness and accomplishment? That’s the sweet spot. Don't feel discouraged if you couldn't keep up with every single rep in your first class—nobody does. It typically takes about three classes to get comfortable with the pace and the exercises. Give yourself grace and focus on showing up. Every class will feel a little bit easier than the last as your body adapts. When you're ready to come back, you can easily book your next session through our pricing page. Trying different class times can also introduce you to new instructors and a different group of people, helping you find the perfect vibe for your fitness journey.

Turn Your First Class into a Lasting Habit

You did it! You conquered your first HIIT class, and that feeling of accomplishment is real. But the true magic happens when you turn that initial spark into a consistent fire. Building a fitness habit isn't about being perfect; it's about showing up for yourself again and again. The key is to create a plan that feels exciting and sustainable, not overwhelming. Let’s walk through how you can make Armourbody a regular part of your life and start seeing the results you’re looking for. It all starts with finding a rhythm that works for you, celebrating your wins, and keeping your eyes on what you want to achieve next.

Build a Sustainable Routine

Finding your groove is the most important step. When you're new to HIIT, a good starting point is aiming for two to three classes a week. This gives you consistency without overwhelming your system. The most critical part of this routine? Rest days. Your muscles need time to repair and get stronger, so plan for at least one or two days off between sessions. Think of rest not as a break from your goals, but as a vital part of achieving them. This recovery period is when your body rebuilds, helping you prevent injuries and come back to your next class feeling refreshed and ready to go.

Track Your Progress

One of the best ways to stay motivated is to see how far you've come. You don’t need a complicated system—a simple journal or a fitness app on your phone works perfectly. Make a note of how you felt during class, which weights you used, or how many reps you completed. Progress isn't just about the number on the scale. Maybe you held a plank for 10 seconds longer, or you didn't need to modify an exercise you struggled with before. These non-scale victories are huge wins and deserve to be celebrated. Tracking them gives you tangible proof that your hard work is paying off.

How Often Should You Come?

The ideal frequency really depends on your current fitness level. If you're just starting your fitness journey, it's smart to begin with one HIIT session per week and fill the rest of your week with lower-intensity activities like walking or stretching. This lets your body adapt to the high intensity. If you're already fairly active, jumping into two or three classes a week is a great target. The most important thing is to listen to your body. If you feel completely drained, take an extra rest day. You can always check out our class schedule and book your next session when you feel ready to bring your best energy.

Set Your Next Fitness Goal

Working out is always more effective when you have a clear "why." Take a moment to think about what you want to accomplish. Do you want to lose a certain amount of weight, feel more powerful in your daily life, or build the strength to do unassisted pull-ups? Defining your goal gives every class a purpose. Try to make your goals specific and measurable. Instead of just "get stronger," you could aim to "increase my dumbbell weight for shoulder presses by five pounds in six weeks." Having a clear fitness goal helps you stay focused and gives you a finish line to work toward, making your journey that much more rewarding.

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How many times a week should I come to see results? For most people starting out, two to three classes a week is the sweet spot. This gives you the consistency you need to build strength and endurance while also giving your body the crucial time it needs to rest and recover. Remember, your muscles get stronger during the rest days between workouts, so think of recovery as part of your training plan.

What if I can't do some of the exercises? That's completely fine and expected! There is no shame in modifying an exercise—in fact, it's the smartest way to train. Our instructors will always offer different options for challenging movements. For example, if a jumping exercise doesn't feel right, you can do a non-impact version. The focus is always on good form and safety, so you can build strength without risking injury.

Will I just be doing cardio for 50 minutes? Not at all. This is a common myth about HIIT. Our Armourbody classes are carefully designed to blend strength and cardio. You'll move through circuits that use equipment like dumbbells and kettlebells to build muscle, combined with cardio intervals to get your heart rate up. This combination is what makes the workout so effective for burning fat and building lean muscle at the same time.

How sore will I be, and when is it okay to come back? You can expect to feel some muscle soreness a day or two after your first class, which is a normal sign that you've challenged your body. The best way to manage this is with light activity like walking and stretching. You should listen to your body, but as long as you're not feeling any sharp pain, you're good to go. We recommend taking at least one full rest day between your first few classes.

Reid Carver
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