HIGH/LOW INTENSITY INTERVAL TRAINING
Repeat workouts
Repeat is a class designed to push your training edge and fine tuning the body with cardio, strength, and core training. Its interval format keeps you moving and motivated.
Repeat classes are what is know as HIIT or LIIT - High or Low Intensity Interval Training. You’ll be working with a set time and exercises that repeat to form intervals. The structure of the intervals vary from workout to workout so that you don’t get bored, but repeating moves will amp up your workout allowing you to move past the ‘learning’ phase and move into the ‘training’ phase.
What is It?
Strength and cardio training
Well rounded, efficient workout
Time-based exercise segments
Who is it for?
People short on time
Injury Friendly & Adaptable
Little to No Equipment Needed
What’s Required?
Weights
Yoga or Exercise Mat
Some classes are equipment free
BENEFITS OF repeat (Interval Training)
adjustable Impact and intensity
Impact and intensity are two terms that are often misunderstood or mistakenly used interchangeably. IMPACT is about the force on your body. Impact often refers to jumping exercises. INTENSITY is about the effort that you’re exerting. Low impact can be low intensity, but it doesn’t have to be. There are many reasons someone might want a low impact workout including joint problems (knee pain is a common one), pelvic floor dysfunction (if jumping jacks make you pee, you might have pelvic floor dysfunction and you should head to your pelvic floor physiotherapist), or maybe you’re having a low energy day. You can still have an intense workout if you want to, minus the impact. Intensity can be modified in many ways - workout design, heavier weights, changing the speed of an exercise, but my favorite way to change intensity is to change the INTENTION behind the movement. The more effort you put in, the more effective it’s going to be!
Click here or on the image to see an example and learn more about intensity vs impact.
Scaleable workouts
A great workout is scaleable. That is to say, there are ways to make each exercise more or less intense. Choosing your options or variations in a workout isn’t a reflection on if a workout is “good” or “bad” it is simply about choosing the best exercise for you and your body. In Repeat I give you different options to scale exercises, but often it’s simple - change the weight, change the speed/rest, add/remove stability. Every body is different, and so it’s never “one workout fits all.” You are the #1 expert when it comes to your body - us fitness professionals are just here to guide you. Know that you can always take the options that I present, or find your own. Working out is like a big research project where you are studying your own body. Tune in, gather data, and then apply it as you go. If you learned a great variation from another instructor that tailors an exercise to your body, be sure to use it anytime that exercise comes up.
Click here or on the image to see two ways to perform a sprinter lunge.
efficient use of time
One of the huge benefits about interval training is how efficient it is. Because you’re doing each move for a short period of time, you can increase your intensity and work harder. Think of it like a sprint vs. a marathon. When you know you’re doing each exercise for 20-45 seconds, it’s easier to work hard, knowing its’s not very long. In addition to being a great way to work hard in a short period of time, our Repeat classes include both cardio exercises and strength training, making your workout a full-meal-deal! If you’re short on time, intervals are the way to go.
People also love interval training because it’s a great way to burn a lot of calories in a short period of time. Why? Well, the work and rest intervals in a workout are kind of like city driving where you’re accelerating and then stopping again. This constant stopping and starting burns more gas driving, and more calories when working out. Other forms of training have merit too, but if you lead a busy life, Repeat is a great way to use your time efficiently.
Click here or on the image to try this equipment free interval workout!
develop power
iThe great thing about intervals is that you can probably convince yourself to try anything if it’s only for 30 seconds! That means you can use this type of training to build skills like power. Explosive and powerful moves are amazing ways to train the body, helping to strengthen muscles, joints, and maintain bone density, but they can also be difficult to do for long periods of time. This is why doing short bursts of power moves like hopping or jumping are great additions to interval workouts. Steady state workouts like running or flow yoga can be great, but it’s important to challenge the body and stressing it (under control situations) with explosive movements.
Click here or on the image to check out 3 different ways to build some explosive power.