HIIT FULL BODY workoutS

JOIN Singapore’s most effective High Intensity Interval Training

What is HIIT and why you should give it a try

HIIT stands for High Intensity Interval Training and is one of the best ways of doing cardio. It consists of short periods of intense activity, followed by short rests.

Our group classes of HIIT with dumbbells are fun and effective: skip the long & boring low intensity cardio training, and instead get your daily dose of exercise in 30 to 45min with a quick HIIT fitness session.

Another massive benefit of our high intensity workouts: they are actually fun and enjoyable, even if you usually don’t like to exercise!

HIIT workouts for weight loss

High Intensity Interval Training burns a lot of calories in a short amount of time.



One study compared the calories burned during 30 minutes each of HIIT, weight training, running, and biking.



The researchers found that HIIT training burned 25-30% more calories than the other forms of exercise, which explains why HIIT fat burning is so popular. (1)



The best HIIT workout for fat loss involves a lot of lower body exercises, since the legs and butt muscles are naturally the biggest muscles in the human body, and so exercising them burns the most calories.



Our fitness group classes are ideal if you are looking at doing HIIT for weight loss.

Is HIIT for beginners?

By definition, a high intensity workout may sound scary to beginners. How do you go from not exercising at all to doing high intensity exercises?

Fret not, because some of our HIIT workouts for beginners have been designed for everyone

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Our 30 minute HIIT workouts, are easier to complete than the usual 45min HIIT circuits

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HIIT workouts with weights adapted to your strength

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The intensity of the workouts can be adjusted by opting for easier variations of the movements

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Some HIIT cardio-only workouts are available if you only want to do HIIT for fat loss

Our interval workouts can be performed by anyone medically cleared to exercise. They are valuable for improving cardiovascular fitness and health variables effectively and efficiently.

Best HIIT exercises:
list of effective low impact HIIT movements

We like to include these movements in our HIIT gym workouts because they are:

In no particular order, we like to incorporate the following movements in our trainings:

1. Squats

Squats are the best exercise when it comes to training your entire lower body, mobilizing quads, glutes and core muscles for an intense & effective training!

2. Burpees

Burpees… No one likes doing them, yet they are great for cardio and fat burning!

2. Burpees

Burpees… No one likes doing them, yet they are great for cardio and fat burning!

3. Jumping Jacks

Another great cardio exercise, they are usually less intense than burpees, so we use them to let you recover before the next exercise!

4. Sprint

Running and sprinting are the one fundamental movement everyone should be able to perform! Yet that’s not every day that we get the chance to practice it.

4. Sprint

Running and sprinting are the one fundamental movement everyone should be able to perform! Yet that’s not every day that we get the chance to practice it.

5. Jump Variations

Jumping develops explosive leg power, which helps strength training. 

6. Pushups

Even if you do not need to pass your IPPT, push ups are very useful to train your upper body. If you’re after toned should and arms, you should definitely do push up!

6. Pushups

Even if you do not need to pass your IPPT, push ups are very useful to train your upper body. If you’re after toned should and arms, you should definitely do push up!

7. Battle rope

Battle Ropes are actually really fun to use, and depending on the movement, can train either your biceps or triceps.

8. TRX variations

You could do an entire bodyweight workout with a TRX! That’s why we like adding them in our HIIT circuits.

8. TRX variations

You could do an entire bodyweight workout with a TRX! That’s why we like adding them in our HIIT circuits.

9. Lunges

Lunges require good stability, which means you get to train your core while also training your legs and booty. Doesn’t it sound fun? 

10. Mountain climbers

We all want a nice and flat belly… that’s what mountain climbers are for!

10. Mountain climbers

We all want a nice and flat belly… that’s what mountain climbers are for!

As always, each person is unique, and the best best hiit workout is the one that will work for you!

That’s why our instructors make sure you are doing the movements properly and help you select weights and variants that work for you.

For instance if you have knee pain, we will create a low impact HIIT program based on modifications & adaptations of the exercises.

HIIT near me

If you are looking for HIIT classes near me or fun HIIT gyms near me, Oompf! Fitness is for you!

Conveniently located at 130 East Coast Road, next to i12 Katong and across Joo Chiat Road, joining a HIIT class has never been easier!

HIIT Classes schedule

Book your next HIIT workout through our app below. 

BOOK YOUR NEXT HIIT CLASS Today!

When it comes to fitness, people tend to overthink everything…

Just trust yourself and join one of our classes!

We promise you will be pleasantly surprised at how much you enjoy it!

So take the first step and book your first class!

FAQ

Do not worry! The difficulty of our training is adapted to each participant. You simply have to let your instructor know that you are new, and they will ensure you are able to keep up!

You need to bring a sports attire, including running shoes, T-shirt and shorts or yoga pants. Do note that we provide towels.

The 2018 Physical Activity Guidelines (PAG) for Americans issued by the US Department of Health and Human Services recommends at least 75 to 150min of exercise every week. That translates to around 3 sessions a week. 

However do keep in mind that your body needs time to recover from each workout, so remember to space out your sessions! We recommend exercising every other day, unless you want to challenge yourself a bit more!

You need to bring a sports attire, including running shoes, T-shirt and shorts or yoga pants. Do note that we provide towels.

Our sessions are designed to burn fat. As long as your diet is coherent with your fat loss goal and you train regularly, you will definitely see results!

It is definitely possible to perform your HIIT homeworkouts in the comfort of your living room. However, most people do not manage to keep the motivation to exercise alone for more than a couple of weeks… Having the equipment necessary to do your HIIT home exercises is another issue as well.

This is why we recommend joining our group fitness classes at least once a week. The energy of our instructors, unique layout of our state-of-the-art gym and the motivation coming from seeing other participants push themselves is a unique atmosphere that training at home fails to recreate.

Tabata training is a variant of HIIT, which consists of doing the same exercise for 4 minutes, with 20 sec of effort followed by only 10sec of rest. 

This high intensity training is ideal when incorporated at the end of a fat burning HIIT workout

Absolutely! Couples who train together stay together… or so the saying goes! Getting fit together is a fun way to show you care. So, the next time you’re looking for things to do this weekend, give us a visit!

Keep in mind that some of our classes are lady-only. 

You will need energy to go through your training, and so we recommend eating a bit of carbs & protein before you come. Something like a banana and yoghurt is ideal. However, don’t go overboard and go to a buffet or mala just before your training… You’ll feel bloated and unwell, finishing your workout will be a challenge!

For our regulars joining our early morning sessions, you may consider doing <b>fasted cardio<b>, after learning about it.

Contrary to popular belief, exercising isn’t a “young people'' thing only. The health benefits are so massive that it would take an entire article to list just a fraction… so not give it a try? If it ends up not being your thing, no regrets! 

You may also opt for our high intensity low impact workouts to preserve your joints and bones.

However if you have any underlying medical issue, we recommend you to get checked by your doctor, and then work initially with one of our personal trainers.

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