combusted HIIT at Ironstone

combusted HIIT is part of the Ironstone Balance Program and is our take on High Intensity Interval Training. Hammer your aerobic and anaerobic conditioning with workouts designed using a variety of methods and work to rest ratios. While the format may be ever changing the goal is simple: develop exceptional cardiorespiratory endurance.

Why High Intensity Endurance Training?

There are many ways to approach cardio-respiratory endurance training. If you are not a single or multi-sport endurance athlete (e.g. runner, rower, swimmer, triathlete, cyclist) then High Intensity Interval Training (HIIT) is arguably the most efficient and effective to mix into a well-rounded program. When you only have an hour and you want to workout with the group the advantages of HIIT are clear: less time invested, comparable aerobic capacity gained. This leaves you time in your week to pursue other objectives such as strength training, flexibility work, or recreational sports. Further, because the modality (exercises) are always changing there is a far lower risk of repetitive strain injuries that are often associated with single sport or long slow distance endurance training.

That’s not to say long slow distance training (LSD) isn’t a valuable and highly effective way to gain aerobic capacity. For some, long runs or bike rides are even highly enjoyable – even meditative! However, well-rounded cardio-respiratory fitness also involves high intensity work and for distance athletes HIIT training has also been shown to lead to performance increases. Adding a non-specific HIIT class to your endurance training is a great way to increase your aerobic performance without adding training volume in your sport.

What will a class be like?

Expect to use a variety of low to moderate skill conditioning, bodyweight, and loaded implement exercises. Think rowing, running, skipping, bodyweight squats, burpees, kettlebell swings, ball slams, battle ropes, situps, lunges, etc. The interval formats will use a variety of work to rest ratios ranging from 30 seconds on to a minute of rest up to as long as 5 minutes of continuous work before a rest period. Each interval style and length will offer a unique and challenging opportunity to develop increased capacity. Before each class we will lead a group warm-up and after each session a quick cool-down and stretch. When each session is done you should expect to be burned out, finished, exhausted – just as the name combusted suggests.

Ironstone Balance Classes – including combusted- are open to anyone, no experience level required; check the schedule below. Attendance is included in Ironstone Balance Fitness Monthly Plans or Ironstone Strength & Conditioning all-in plans, but classes are also accessible on the CrossFit + Punch Card and the Balance Punch Card. Read more about our Passes & Plans here.

This Class Targets:

Power & Speed

Power & Speed

The ability to exert muscular strength rapidly to accelerate an external object or the human body to maximum velocity.

Muscular Strength

Muscular Strength

The ability to generate the maximum amount of force in a specific movement pattern to move an object through a given distance.

Muscular Endurance

Muscular Endurance

The ability to sustain submaximal muscular contractions activity for extended periods of time.

Cardiorespiratory Endurance

Cardiorespiratory Endurance

The ability to perform prolonged aerobic exercise at moderate to high intensities.

Flexibility & Mobility

Flexibility & Mobility

The ability of a joint to move freely through a range of motion and create stability in end-range positions.

Balance & Coordination

Balance & Coordination

The ability to maintain equilibrium in dynamic or static positions + the ability to combine multiple movements smoothly and efficiently.

combusted HIIT classes

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