Arrive ready: a quick checklist
Showing up prepared helps you perform better and enjoy class more. Bring a water bottle, small towel, supportive shoes, and have a light snack 30–60 minutes prior if needed.
Effective warm-up (7–10 minutes)
An efficient warm-up primes muscles and raises heart rate without burning all your energy:
- 2 minutes easy cardio (jog, jump rope)
- Dynamic mobility (leg swings, arm circles)
- Movement prep sets of common class exercises (bodyweight squats, push-ups, hip hinges)
Pacing and intensity
HIIT is high effort, but you control intensity. Use the talk test: if you can sing, you’re too easy; if you can’t speak two words, reduce intensity. Aim for hard intervals you can sustain for the full set rather than going all-out then dropping out.
Scaling and modifications
Class variations are normal. Scale load or range of motion—lighter kettlebell swings, elevated push-ups, or shorter sprint intervals—while keeping good form. Coaches can suggest progressions suited to your goals.
Post-class recovery
Do a 5–10 minute cool-down: slow jog or walk, then static stretches for major muscle groups. Rehydrate and eat a protein-carb snack within 60 minutes to support recovery (e.g., yogurt with fruit or a banana and whey shake).
Frequency and balance
For most people, 2–3 HIIT sessions per week combined with 1–2 strength sessions yields great results without overstress. If you’re focused on strength gains, prioritise heavy lifting on non-HIIT days.
Listen to your body
Fatigue, persistent soreness, or decreasing performance mean dial back volume or intensity. Communicate with your coach so they can adapt sessions to keep you progressing safely.
