Top 9 Reasons to Try a HIIT Workout for Getting Fit

High Intensity Interval Training (H.I.I.T) participants in action

Top 9 Reasons to Try a HIIT Workout for Getting Fit

Do you feel like you have been doing the same, boring workout, and have stopped seeing results? Are you more motivated and energised when you’re exercising with a friend?

One of the best ways to cure boredom, boost results, and stay engaged is with High Intensity Interval Training workouts. Commonly known as HIIT, this fast-paced way of exercising is sweeping the globe.

This training technique involves giving 100% effort in fast and intense bursts of exercise, followed by short recovery periods. You exercise at high intensity between 30 seconds to 5 minutes, and follow it by 1 – 5 minutes of either no or low intensity exercise. Want to find out more about this hottest form of workout? Check out our article which tells you everything you need to know about HIIT training.

Arena Fitness HIIT classes merge super intense coach-led training circuits, developed by fitness coaches and experts, synced with pumping visuals and music. It’s guaranteed to get your heart pumping!


Numerous studies have shown that High Intensity Interval Training classes are superior to traditional low-intensity cardio or long duration weight training. These classes can dramatically improve your muscle building AND fat loss while keeping your workout new, exciting, and fun.

Not convinced? Let’s take a look at the top 9 reasons to try a class today!


High Intensity Interval Training is becoming one of the hottest trends in fitness and has the scientific backing to prove it. Several key studies have demonstrated how these workouts can offer superior results in fat loss, lean muscle tissue building, and endurance boosting.

One study, published in the Australian Family Physician, cited how this workout was an ideal way for high-risk overweight populations to exercise. In other words, if you have weight to lose, researchers recommend this type of fitness to help you burn fat and get lean. (1-2)

When you workout, the energy that is stored in glucose (which is reserved as fat cells) is broken down into adenosine triphosphate. The chemical reaction that turns glucose into ATP uses oxygen. This process is called ‘aerobic respiration’. According to Rick Kreider, an exercise physiologist at Texas A&M University, “one litre of oxygen consumed burns about five calories”. Compared to slow or steady exercise, such as walking, treadmills, Tai Chi or Pilates, the high intensity workout burns more oxygen, energy and fat.

At Arena Fitness, one session can burn up to 790 calories.


One of the best things about a HIIT workout is that it doesn’t necessarily require any fancy equipment, but when you train at one of our Arena’s you will get faster results by getting coached and by using our equipments. Workouts are primarily based on bodyweight exercises such as:

  • Push-ups
  • Pull-ups
  • Squats
  • Lunge
  • Dip
  • Plank
  • Burpee

In our classes we use a variety of equipment like dumbbells to weight plates or barbells with weights on them. See our series of classes drawing from leading HIIT, functional and MMA-based training to ensure you get the best results every time.


Want to keep burning calories for hours AFTER the workout finishes? This style of workouts is the way to do it.

During high intensity exercise, your body sends a large amount of oxygen to the muscles. This creates a negative balance in terms of oxygen blood levels. After your workout finishes, your body must work to restore oxygen levels. This is called Excess Post Oxygen Consumption or EPOC, for short.

The higher the EPOC levels, the more calories you burn. You continue to burn calories at an elevated level for hours after your workout.

These classes have been shown to promote higher levels of EPOC than traditional cardio or strength training. One of the best ways to ensure you reach those high levels of EPOC is in a class setting. You get motivated to work harder with the team of people around you – and the motivation that comes from having a qualified trainer.

At Arena Fitness MMA, you’ll find several insanely intense fitness classes that are sure to trigger fat burning and muscle building. Click here to take a look at the HIIT classes we offer here in Brisbane, at our Browns Plains, Carindale, Rothwell and Springwood locations.


These workouts are the perfect way to get fit, while saving time.

Instead of staying in the gym for hours, classes usually only take 30 minutes. That’s a fraction of the time you spend on the treadmill or with weights. There’s no need to be a full-time gym bunny. You’ll look ripped – at a fraction of the time!

What’s more, the results you’ll see will be as good, if not better, than your current long duration workouts. Get out of the gym sooner and see better results with Australia’s favourite workout.


The main reason that people join fitness classes is for the community and motivation that you’ll only find within a group setting.

Having a workout partner to cheer you on and hold you accountable to your goals has been shown in countless studies to be effective for achieving that ideal body. The best place to find the support you need is within a highly motivated and supportive fitness class. (3)


Everyone is there for the same reason as you: to achieve their weight loss and muscle building goals.

Arena Fitness MMA classes in Brisbane offers you the most welcoming community, knowledgeable instructors, and intense workouts. Click here to learn more about our HIIT Muay Thai class.


• Are you currently lifting weights but want to start leaning out?
• Are you a woman who wants to build muscle but you also want to avoid that bulky look?

This explosive style of workout can help you burn fat and build solid, lean, and sleek muscle that is defined, not bulky.

The majority of these workouts focus on bodyweight exercises performed at a high intensity pace. The result is more than just a heightened level of fat burning. Your muscles also benefit.

Bodyweight training is the ideal form of resistance training to build strength and lean muscle tissue. Not only will you conquer your own bodyweight, but you’ll earn a physique that shows it.

If you’re a dedicated weight lifter, you know all too well how limited your options can be, especially if your gym isn’t well-stocked.

HIIT fitness workouts, on the other hand, only require your body and some space. You’ll have seemingly countless options as a wide variety of exercises is available to you.

Not sure which exercises are the best for fat burning? Want a clear-cut program to help you attain solid lean muscle mass? HIIT Brisbane classes with Arena Fitness MMA provide you with a variety of classes aimed at your personal experience level and fitness goals. Click here to learn more about our classes in four locations in Brisbane including Browns Plains, Carindale, Rothwell and Springwood.


Burning fat and building muscle. Can it get any better? You bet.

These workouts have become commonplace in the world of endurance-focused athletics due to the scientifically proven benefits they provide. Workouts have a significantly positive impact on your endurance levels, allowing you to train longer and at a higher intensity.

This will quickly translate into the real world as you notice you have more energy and you don’t become winded as quickly.


Do we need to say it again?

HIIT works!

There are a variety of studies that confirm the subjects who engaged in these workouts saw more fat loss, more lean muscle, and more endurance! It’s safe, it’s easy to do, and it’s effective!

More importantly than the results that this form of fitness provides is the immense support system that is available. When you take these fitness classes, like the ones at Arena Fitness MMA, you are becoming a part of a team that focuses on the success of everyone involved.

Make friends, see amazing results, and get the body of your dreams with HIIT fitness classes in Brisbane.


Ready to start your journey towards a new body?

Try our classes FREE for 7 days. Click here to sign up!

You will be amazed at how good you’ll feel and the results you’ll notice after just one week. Sign up today and try 7 days of a variety of free classes.


  1. Perry CG, Heigenhauser GJ, Bonen A, Spriet LL. High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle. Appl Physiol Nutr Metab. 2008 Dec;33(6):1112-23. doi: 10.1139/H08-097.
  1. Shiraev T, Barclay G. Evidence based exercise – clinical benefits of high intensity interval training. Aust Fam Physician. 2012 Dec;41(12):960-2.
  1. University of Aberdeen. “A new exercise partner is the key to exercising more.” ScienceDaily. ScienceDaily, 4 October 2016.