High-intensity interval training workouts have gained momentum among fitness enthusiasts and have experienced a revival due to their benefits and efficacy. It is not a specific exercise or program; instead, HIIT is a training method that incorporates short bursts of concentrated movements with short periods of rest in a chosen activity that can be tailored to participants’ fitness levels. It purports to improve overall fitness in less time than traditional workouts. The usual formula is one minute of physical activity — for example, running — followed by one minute of a low jog or rest; gyms vary in their time sequences, with some recommending a four-minute on and four-minute rest schedule. Using free weights or resistance bands can boost the intensity of the activity for more gains. Two local fitness facility owners weighed in on the benefits of HIIT and the ways they integrate it into their workouts.

House of HIIT

Co-owners and fitness trainers Cynthia and Daniel Rodriguez have operated House of HIIT since November 2023 with three staff members and a membership ranging in age from 20 to 60. Their 45-minute sessions are powered by music and video monitors for guidance, and they augment workouts with slam balls, barbells, dumbbells, sandbags, battle ropes, resistance bands, kettlebells and TRX training.

“HIIT includes high motivation, a coaching element and accountability from the group, resulting in physical improvements,” Cynthia Rodriguez said. “With three different types of classes, members can build muscle and improve endurance, cardiovascular health, mobility, flexibility and their core.”

What: High-intensity interval training fitness facility

Where: 3349 Tamiami Trail N., Naples

Classes: 5:30 a.m., 6:30 a.m., 8:30 a.m., 9:30 a.m., noon, 4:30 p.m., 5:30 p.m. Monday, Tuesday, Wednesday; 6:30 p.m. Monday and Wednesday; 5:30 a.m., 6:30 a.m., 9:30 a.m., 4:30 p.m., 5:30 p.m. Thursday and Friday; 9 a.m. Saturday; 3:45-4:15 p.m. Tuesdays and Thursdays, Little Legends HIIT camp for elementary school kids

Free pass: Naples residents can try out classes for three days (must be used within seven days); personal training available

Contact: hohfitness.com or 239.281.6044

Sessions and offerings

“We tailored the acronym HIIT to represent ‘highly innovative interval training’ because we use HIIT with a timer, which drives the workouts,” Cynthia Rodriguez said. “On HIIT days, you may have 20 seconds of work and 10 seconds of rest. Sessions are 45 minutes long and include a warm-up, a demo from the trainer about the activity, the workout and an ending stretch. The average attendance is five weekly sessions with a different focus each day to balance workouts between strength and cardio days.”

House of HIIT offers a diverse range of group classes and personal training for those who want to achieve more focused goals. Little Legends is a HIIT camp for elementary school kids, and nutritional coaching is offered to help members with weight loss that will change their physique and body composition.

“With our variety of classes, there’s always something new and exciting to try, keeping your fitness journey fresh and engaging,” Rodriguez said.

Florida HIIT Factory

Chris Yettke assumed the operations of the Florida HIIT Factory in 2022 from a former owner. His classes are noteworthy in that most of them incorporate boxing and kickboxing. Each member works with their own heavy bag during 50-minute classes led by one of seven coaches.

“Members are from all experience levels and ages, with 99% having never donned a pair of boxing gloves,” Yettke said. “We do HIIT with boxing rounds lasting from 45 seconds to three minutes, during which we coach members how to throw certain combinations like jabs, cross hooks and uppercuts. Next is active recovery, which can include squats, push-ups or burpees to keep the heart up to its maximum aerobic rate. Then, we bring it down just a hair where you’re never resting, you’re just slowing down the heart rate. The movements are then restarted. We describe workouts as a series of progressions and regressions.”

What: A high-intensity interval training group boxing fitness program

Where: 2349 Vanderbilt Beach Road #510, Naples

Class hours: 6 a.m., 9 a.m., 5:30 p.m. Monday to Friday; 8 a.m. and 9 a.m. Saturday; 9 a.m. Sunday; 1:30 p.m. Tuesday and Thursday; 1:30 p.m. Monday, Wednesday, Friday Parkinson’s strength and mobility class

Memberships: $25 for a one-off session; unlimited memberships (call for pricing)

Contact: floridahiitfactory.com or 239.321.6764

Workouts

“Classes go by quickly; 700 calories are burned, you’re sweating and you feel good — suddenly, cardio is less boring,” Yettke said. “It’s a total body exercise using the core, stability, agility and stamina, and it’s a way to take out aggression while feel-good dopamine is released into the body. Workouts are as hard as you want to make them; it depends on the intensity, the amount you throw and the movement you do between the combos that includes a mix of dumbbells, kettlebells, bands and medicine balls. We also have speed bags, uppercut bags, double end bags and a functional boxing ring for one-on-one personal training sessions.”

The facility is certified as a Rock Steady boxing affiliate whose program addresses Parkinson’s disease symptoms. “It has been proven that HIIT with moderate to intense exercise 180 minutes a week slows down or decreases the effects of Parkinson’s with measurable metrics confirmed by members’ physicians,” Yettke added.