We’ve all seen the high-energy videos of people sprinting or jumping with maximum intensity, and it’s easy to think: "That’s not for me." But here at Welcome Gym, we’re here to debunk that myth.

As we launch Week 1: HIIT Week of our 4-week Hybrid training programme, we want to show you why High-Intensity Interval Training (HIIT) is one of the most versatile and effective ways to train, whether you’re eighteen or eighty.

What Exactly is HIIT?

HIIT is simply a way of training where you give 100% effort through quick, intense bursts of exercise, followed by short recovery periods.

The beauty of HIIT lies in its flexibility. "High intensity" doesn’t mean you have to be an Olympic athlete; it just means working hard relative to your fitness level. If you’re working hard enough that holding a conversation is difficult, you’re doing it right.

Why HIIT is for "Every Body"

The primary reason we love HIIT at Welcome Gym is that it is infinitely scalable. Here is how it adapts to you:

• For the Busy Professional: HIIT is the ultimate "time-saver." You can achieve more in a 20-minute interval session than in an hour of steady-state cardio.
• For the Absolute Beginner: You don’t need complex machinery. A HIIT interval can be as simple as a fast walk on an incline followed by a slow stroll. If you would like a little extra motivation, our group classes are a fantastic way to learn the basics in a fun environment. Check out our full class timetable here.
• For our 60+ Members: HIIT is incredible for maintaining bone density and cardiovascular health. It keeps the heart "young" by challenging it to adapt to different paces.

The "Afterburn" Advantage

One of the most exciting parts of HIIT is EPOC (Excess Post-exercise Oxygen Consumption). In simpler terms, this is the "Afterburn."

Because you’ve pushed your heart rate up in short bursts, your body has to work much harder to recover after the workout is over. This means you continue to burn calories at an elevated rate for hours after you’ve left the gym, even while you're relaxing at home.

How to Start: The Power 5 Challenge

To make things easy, we’ve designed a programme for you to try this week on the gym floor: The Power 5.

We’ve taken five foundational movements, like Kettlebell Swings and Rowing Sprints, that are designed to build explosive strength and boost your metabolism.

The best part? Every move has three levels:

• Level 1: Focused on form and rhythm (Perfect for beginners).
• Level 2: Consistent power and steady movement.
• Level 3: Maximum intensity for those looking to empty the tank.

Join the Movement

Don't be intimidated by the name; HIIT is simply about finding your own "top gear."

Pick up a HIIT Challenge Card at reception today. Our team of coaches is on hand to help you find your level and show you how to make every interval count. Let’s see what your body is capable of this week!