What is a HIIT workout?

HIIT, short for High-Intensity Interval Training, is a workout method that's been making waves in the fitness world—and for good reason. If you want to pack a calorie-burning workout into just a fraction of the time you’d normally spend at the gym, HIIT does exactly that! And, at Rumble Boxing, we take full advantage! By combining the thrill of boxing with the effectiveness of HIIT, we have a fitness experience perfect for every skill and fitness level.

But what exactly is HIIT, and why is everyone raving about it?

By combining short bursts of intense exercise with brief recovery periods, this approach not only keeps your workouts engaging and varied but also maximises the benefits you get from each session.

So, What Is A HIIT Workout? 

High-intensity interval Training, or HIIT, is a workout style that alternates between short bursts of intense exercise and periods of lower-intensity recovery.

What makes HIIT so popular (and effective) is that it can be applied to almost any type of cardio workout. Whether you’re sprinting on the treadmill, jumping rope, or even doing an indoor boxing class, HIIT can be adapted to fit your preferred activity.

Here’s how it works: You push yourself hard for periods ranging from 30 seconds to 3 minutes, which gets your heart rate up and challenges your muscles. After each intense burst, you follow up with a recovery period, where you slow down or rest and prepare for the next round or “repetition”, completing between 4 to 6 reps. The specific duration of your intense bursts and recovery periods can vary depending on the activity and your fitness level.

At Rumble, we’ve seen firsthand how effective HIIT workouts can be and have incorporated these principles and techniques throughout our sessions.

Rumble Boxing & HIIT

If you’re looking for a workout that combines the best of boxing with the explosive energy of HIIT, Rumble Boxing is the perfect match! We offer a 45-minute class is split evenly between two dynamic styles of training: boxing and resistance work, ensuring a well-rounded and engaging fitness experience.

Here’s what to expect:

• Boxing: Step into the ring with boxing drills that are as effective as they are exciting. Whether you're shadowboxing or unleashing your powerful punches on the bag, you'll engage in a series of six-punch combos that target your arms, upper body, and core.
• HIIT: This part of the class is programmed with bursts of intense exercise followed by recovery periods, ensuring that every muscle in your body is put to the test. The work intervals encourage you to give it your all, while the recovery phases provide just enough respite to keep you going.
• METCON: Metabolic Conditioning, or METCON, combines resistance and cardio moves in explosive bursts of activity that put your metabolism to work.
• Strength: Finish strong with bodyweight and dumbbells. Whether you opt for light, medium, or heavy weights, this segment is designed to build muscle and improve overall strength.

Read More: The Knockout Workout: The Benefits Of Boxing With Rumble Boxing 

The Benefits Of HIIT

While popular, HIIT isn’t just a workout trend – it is a fantastic routine that packs a punch in terms of benefits. Here are some of the most common benefits:

• Burn More Calories: If you’re looking to burn calories in less time, HIIT is your go-to. Research shows that during a 30-minute HIIT session, you can burn as much as 25-30% more calories compared to the same time spent on traditional, steady-state cardio workouts like weight training, cycling, or treadmill sessions. That’s because the high intensity of the exercise in a short period of time means your body works harder to get back to its resting state, tapping into fat stores for energy. This means you keep burning calories both during your workout and after your session.
• Boost Your Metabolism: After a HIIT workout, your body continues to use more oxygen and energy even after you’ve finished exercising. This is because your body transitions from producing energy for movement to replenishing and circulating nutrients that were depleted during the workout. This process, known as excess post-exercise oxygen consumption (EPOC), helps to boost your metabolism as your body works to recover and repair itself
• Great for Your Overall Health: HIIT has been shown to significantly strengthen your heart by improving cardiovascular function and helping regulate blood pressure. The intense bursts of activity followed by short rest periods push your heart to work harder, which increases its efficiency over time. This process helps to strengthen the heart muscle, allowing it to pump more blood with less effort, ultimately lowering blood pressure. Research suggests that just three 20-minute HIIT sessions per week can be as effective as four 30-minute continuous exercise sessions in reducing blood pressure levels. Additionally, HIIT helps regulate blood sugar by enhancing insulin sensitivity and reducing glucose levels, lowering the risk of developing type 2 diabetes. These combined benefits make HIIT a powerful tool for overall heart health and metabolic improvements.
• It’s Quick and Efficient: We all lead busy lives, and finding time for a lengthy workout can be challenging. The beauty of HIIT workouts lies in its duration. At Rumble Boxing, we’ve perfected the workout experience by offering flexible class durations—30, 45, or 60-minute sessions—making it easy to squeeze a powerful workout into your day, no matter how busy you are. Plus, whether you are a beginner in need of an introduction or looking for develop your techniques, our classes cater to all skill levels! Each class is designed to be engaging, combining boxing drills, resistance training, and high-intensity intervals that keep you moving and burning calories from start to finish. So, if you’re short on time but still want a workout that delivers results, HIIT is the way to go!

Getting Started with HIIT Training

Getting started with HIIT is easier than you think! With a few key strategies, you can seamlessly integrate this powerful workout into your routine and start enjoying its benefits. If you're looking to incorporate HIIT training into your weekly workout, here are a few things to consider:

1. Start Slow: If you’re new to HIIT, start with shorter, less intense sessions. This allows your body to adjust to the demands of the workout. Start with just a few intervals and gradually increase the duration and intensity as your fitness improves. Remember, it's better to ease into it than to push too hard too soon.
2. Don’t Forget to Rest: Rest is just as important as the workout itself. Ensure you take adequate recovery time between high-intensity bursts. This rest period helps your body repair and prepare for the next round. Don’t forget to incorporate full rest days between HIIT sessions to prevent overtraining and to allow your muscles to fully recover.
3. Limit Your Weekly HIIT Sessions: To avoid burnout and overuse injuries, limit your HIIT workouts to 2-3 times per week. This balance helps you reap the benefits of HIIT while also giving your body time to rest and recover. On non-HIIT days, incorporate in other forms of exercise, such as yoga, walking, or strength training, to maintain a well-rounded fitness regimen.
4. Warm-Up: A proper warm-up is crucial for preparing your body for the intensity of HIIT. Spend a few minutes on dynamic stretches or light cardio to increase your heart rate and loosen your muscles. This helps reduce the risk of injury and ensures you’re ready to tackle those high-intensity intervals effectively.
5. Incorporate HIIT into Other Routines: HIIT can be a fantastic addition to your existing workout routine. Try incorporating HIIT intervals into your strength training or cardio workouts for an exciting new challenge. For example, you can add short bursts of HIIT between sets of weightlifting or use it to spice up your regular running sessions.

Read More: The Importance Of Breathing In Fitness Boxing

Ready to Rumble? Join Us Today!

From burning calories and boosting your metabolism to building strength and enhancing overall health, HIIT offers a high-energy, effective workout that keeps you engaged and motivated.

If you’re ready to experience the thrill of this intense workout combination and take your fitness game to new heights, don’t wait! Rumble Boxing is here to help you achieve your goals with exciting classes and expert guidance.

Whether you’re a seasoned athlete or just starting out, we’ve got the perfect class for you. Let’s make every punch count and every interval matter—Find your studio and book your spot and start your fitness journey with us! 

New to Rumble? Your first class is FREE, so you don’t have to miss out on the chance to try out our electrifying workouts first hand!