March 28, 2023

What to Expect from a HIIT Workout Class (And 5 HIIT Workouts You Can Do Anywhere)

By David J. Sautter
What to Expect from a HIIT Workout Class (And 5 HIIT Workouts You Can Do Anywhere)

You know what's worse than a bad hair day? A bad workout day. Especially when you had to drag yourself off the couch to do it!
Spending countless hours at the gym, only to see minimal results can be frustrating and discouraging. But what if there was a workout that gave you insane results in a fraction of the time?

What is HIIT (High-Intensity Interval Training)?

HIIT (High-Intensity Interval Training) is a type of cardiovascular exercise that involves short bursts of intense activity alternated with periods of rest or lower-intensity activity. It's a fitness trend that has dominated the industry for the last decade. People are flocking to gyms like Fit Results for HIIT classes because they want to get their sweat on and burn some serious calories. So, ditch those boring machines and let's dive into the world of HIIT workouts!

Benefits of HIIT Workouts

Here are some of the amazing benefits that come with incorporating HIIT workout classes into your fitness routine:

Fat Loss

HIIT workouts are great for burning fat, as they require your body to use stored fat as energy during the intense bursts of exercise. [1]

EPOC (Excess Post-Exercise Oxygen Consumption)

HIIT workouts can elevate your metabolism for hours after your workout is over, resulting in increased calorie burning even after you've left the gym. [2]

Cardiovascular Fitness

HIIT workouts involve short bursts of intense exercise that can improve your cardiovascular fitness and increase your overall endurance. [3]


By incorporating exercises like squats, lunges, and push-ups, HIIT workouts can help to build strength and tone your muscles. [4]

Time Efficiency

HIIT workouts are designed to be fast and efficient, making them a great option for busy individuals who want to get in shape but don't have hours to spend at the gym.
Your typical HIIT workouts in Chicago, for example, only last around 30 minutes!

What to Expect in a Typical HIIT Class

Now that we've covered the amazing benefits of HIIT workouts, let's talk about what you can expect from a typical HIIT class. Spoiler alert: it's going to be a fun and wild ride.


First off, you'll want to bring your A-game, because HIIT workouts are intense. You'll typically start with a warm-up to get your blood pumping and your muscles ready for what's to come. From there, get ready for a series of exercises that will have you feeling the burn in all the right places.

Variety and Structure

The structure of a HIIT workout can vary, but it usually involves short bursts of intense exercise followed by periods of rest or low-intensity exercise. You might be doing a series of bodyweight exercises like squats, lunges, and push-ups, or using equipment like resistance bands and medicine balls.

Some HIIT classes will also incorporate external weights like dumbbells, kettlebells, and light barbells.

Led by a Pro

But don't worry, you won't be alone in this. A typical HIIT class is led by a certified trainer who will guide you through the workout and ensure you're performing each exercise with proper form. They'll also motivate you to push yourself to your limits and make sure you're getting the most out of your workout.

Discover HIIT Workouts and Classes in Chicago

Chicago is home to some of the best HIIT classes around, and there's something for everyone. Here are some of the different types of HIIT classes available and what to expect from each one:


Tabata is a type of high-intensity workout and it’s broken down as follows:

  • Eight rounds
  • Twenty seconds for each exercise
  • Ten seconds of rest


Bootcamp-style HIIT workouts are usually done in a group setting and involve a combination of exercises such as squats, lunges, push-ups, and jumping jacks. This is one type of HIIT training in Chicago that we offer at Fit Results!

Circuit Training

Circuit training, like our Triple 20 class, involves a series of exercises done in a circuit, with minimal rest in between each exercise.


CrossFit is a type of HIIT workout that involves a combination of weightlifting, gymnastics, and cardio exercises. Your typical CrossFit class will involve a warm-up, skill work, metabolic conditioning (metcon), and a cool down.

HIIT Workouts You Can Do Anywhere

Don't have much time, but still want to get a killer workout in? Here are five short HIIT workouts you can do anywhere, anytime:

  1. The Long Haul

Do each exercise for 30 seconds with 10 seconds of rest in between:

  • Jumping jacks
  • Wall sits
  • Push-ups
  • Crunches
  • Step-ups
  • Squats
  • Triceps dips
  • Planks
  • High knees
  • Lunges

  1. Tabata Jump Rope

Jump rope for 20 seconds, rest for 10 seconds, and repeat for a total of 8 rounds.

  1. Bodyweight Bootcamp Essentials

Do each of these essential exercises for 45 seconds with 15 seconds of rest in between:

  • Burpees
  • Squat jumps
  • Push-ups
  • Lunges
  • Mountain climbers

  1. Core Blast

Do each exercise for 30 seconds with no rest in between:

  • Bicycle crunches
  • Plank jacks
  • Russian twists
  • Leg raises
  • Flutter kicks

  1. Sprint Intervals

Sprint for 20 seconds, rest for 10 seconds, and repeat for a total of 8 rounds.


If you're looking for a high-intensity workout that will leave you feeling energized and accomplished, then you need to try a HIIT class at Fit Results in Chicago

With a variety of classes to choose from, you're sure to find a workout that meets your fitness needs.

And the best part? Fit Results is offering a free class to new members, so you can experience the amazing benefits of HIIT workouts for yourself. 

Don't miss out on this opportunity to challenge yourself, get in shape, and have fun while doing it.

So, what are you waiting for? Sign up for our Free 7 Day Trial today!

You’ll discover why Fit Results might just be your new favorite place to work out. Your body and mind will thank you for it!


  1. Viana RB, Naves JPA, Coswig VS, de Lira CAB, Steele J, Fisher JP, Gentil P. Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT). Br J Sports Med. 2019 May;53(10):655-664. doi: 10.1136/bjsports-2018-099928. Epub 2019 Feb 14. PMID: 30765340.
  2. Greer BK, O'Brien J, Hornbuckle LM, Panton LB. EPOC Comparison Between Resistance Training and High-Intensity Interval Training in Aerobically Fit Women. Int J Exerc Sci. 2021 Aug 1;14(2):1027-1035. PMID: 34567357; PMCID: PMC8439678.
  3. Ito S. High-intensity interval training for health benefits and care of cardiac diseases - The key to an efficient exercise protocol. World J Cardiol. 2019 Jul 26;11(7):171-188. doi: 10.4330/wjc.v11.i7.171. PMID: 31565193; PMCID: PMC6763680.
  4. Atakan MM, Li Y, Koşar ŞN, Turnagöl HH, Yan X. Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective. Int J Environ Res Public Health. 2021 Jul 5;18(13):7201. doi: 10.3390/ijerph18137201. PMID: 34281138; PMCID: PMC8294064
By David J. Sautter

David J. Sautter has combined a lifelong passion for writing with over a decade of experience as an NASM-certified personal trainer, fitness-nutrition specialist, and sports-conditioning and performance-enhancement specialist. David has written hundreds of blog posts as well as dozens of e-books, training guides, and online courses covering a range of health and fitness topics. In his free time, David enjoys writing about staying fit while traveling abroad for his blog, Learn more about David Sautter at