Call Us: 1-609-882-4500


Empower Fitness has a Wednesday night class called High Intensity Interval Training (HIIT). It is all the rage and is a huge “hit” among those who practice this unique program. According to the American College of Sports Medicine, it is one of the two most popular fitness programs (the other is bodyweight training).

What is HIIT Programming?

empowerHIIT is a training technique that is based on  giving “all out” effort through quick bursts of exercise with brief built-in rest periods. This technique gets your heart rate up and burns more fat in less time.

Benefits of HIIT

  • Pairing high intensity energy bursts with active rest periods speeds your metabolic rate and creates a metabolism boost for 36 to 48 hours after a HIIT routine. What this means is you keep burning fat after you leave the gym.
  • No equipment is needed. Your own body weight is used to get your heart rate up and keep it up.
  • HIIT workouts result in enhanced muscle building and muscle retention paired with fat loss and calorie burn. What more could you ask from a workout?
  • Flexibility of programming. HIIT workouts can take from 15 to 30 minutes. A large variety of exercises may be used so it never gets repetitious or boring.

HIIT Techniques

The 30 minute program begins with a typical warm-up.  There are many ways to perform the actual HIIT program. One is the pyramid style. To illustrate this style, let’s use the “glute kick back” exercise as an example. The intervals are 10, 20, and 30 seconds of intense exercise with 10 seconds of active rest between each timed segment. The sequence is then repeated backwards, so 20 seconds of exercise, 10 seconds of active rest, followed by 10 seconds of exercise and 10 seconds of rest. This is repeated with various exercises for a total body workout. A cool down ends the program.

Be prepared to sweat, to feel exhilarated and empowered…in just 30 minutes!

Where:   Empower Fitness Gym for Women at the Lawrence Shopping Center (2495 Route One, Lawrenceville, NJ)


Time:   6:30 to 7:00pm

Cost:   Members = FREE      Non-Members = $48 ($9 single class)      CALL 609 882-4500 to register or inquire

joanmalchowThis blog was written by Class Instructor, Joan Malchow.  Joan is a certified personal trainer and a long-time Empower Fitness staff member.

Leave a Reply



<< Feb 2018 >>
29 30 31 1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 1 2 3 4

Location Map

View Larger Map


Lawrence Shopping Center
(near Burlington Coat Factory)
2495 Route 1 at Texas Ave.
Lawrenceville, NJ 08648

Contact info:

phone: 609.882.4500
fax: 609.406.1471