High Intensity Interval Training (HIIT)

HIIT exercise workouts are generally 30minutes or less and consist of a warm-up/cool down period plus short intense intervals of exercise followed by rest periods.  The training technique involves you giving 100% effort during the intense interval, but this is only for a short period of time, after which your body gets a chance to recover during the rest period.

The number of repetitions (reps) of each exercise and the timing of both the intense intervals and rest periods can depend on your level of fitness.  Our HIIT sessions are adapted to the individual so you get the best workout for you and your personal fitness goals.


What is Metafit Training?

Metafit is a method of doing HIIT.  In a 30-minute Metafit bootcamp you will;

  • Work major muscle groups functionally·       
  • Deplete glycogen stores
  • Create a metabolic disturbance
  • Increase resting metabolic rate (RMR)
  • Increase fat burning
  • Improve VO2 Max

Resting Metabolic Rate (RMR)

RMR (or basal metabolism as it is also known as) is the rate that your body burns energy/calories while it is at rest.  All your bodily functions take calories or energy to be performed; sleeping, breathing, blood circulation - all use up energy/calories in your body.  RMR accounts for 65-75% of calories burnt.

Every persons RMR is different and affected by your age, gender, body commposition

The process whereby your body converts food into energy for performing these basic bodily functions as well as complex bodily functions such as movement etc, is called metabolism.

After you eat your body absorbs the nutrients in the food you ate and converts them to energy/calories.  The converted energy is either used straight away or converted to fat and stored in the body to be used later.  The majority of calories stored as body fat are used while your body is at rest.

Increasing your RMR is the best way to increase your fat burning potential

After metafit your RMR will remain elevated for up to 24hours.  Over time HIIT will increase your RMR by enabling you to maintain or increase lean muscle mass and by taking advantage of the EPOC effect.

The role of lean muscle in RMR

  • Lean muscle mass generally contributes up to 50% of total body weight in young adults
  • Increasing lean muscle mass increases calorie output and metabolism
  • We lose 2-4% of our lean muscle mass every 10 years after the age of 25 and so our metabolism slows down by 5% every 10 years
  • Lean muscle mass and metabolism are intrinsically linked

EPOC: The after burn effect

During a workout, your body will need more oxygen as you train hard and exercise.  This creates an oxygen shortage in the body which will be balanced out during the recovery period after exercise.  This is called “Excess Post-exercise Oxygen Consumption” (EPOC) and is when your body returns to a rest state after your training session.  This effect varies depending on the intensity of the workout.

HIIT workouts such as Metafit will increase EPOC more than any other type of training.  It will also increase your metabolism for up to 48 hours after your workout which translates into more fat burning.

Our workouts are designed to deplete glycogen stores in the muscles during your workout.  This is because Metafit is not aimed at you doing exercise in the ‘fat burning zone’.  You will however burn fat after the workout.  You will also increase your RMR and preserve your muscle mass – which is the most effective way to burn fat.  To illustrate the difference our workouts make*;

Type of 30 minute workout In the "fat burning zone" Metafit workout
Calories burned - during workout 300 calories 500 calories
Calories burned - after workout "after-burn" Less than 200 calories 1500 calories

*Results from same subject measuring calorie output for 8hrs after workout. Subject was male, aged 25, athletic muscular build. Results will vary depending on intensity, gender, age, physique, fitness and diet.