Selecting the right movements is paramount when designing effective High-Intensity Interval Training (HIIT) and Variable Intensity Interval Training (VIIT) classes. The goal is to create a workout that is both challenging and accessible, allowing participants to push their limits while ensuring safety and proper form. The philosophy behind choosing these movements can be summed up in a few key principles we explain in depth during our MyFIIT certification. However, for today, let’s focus on 4: simplicity, intensity, compound movements, and power.
Simple Movement
At the heart of any successful HIIT or VIIT program is simplicity. The movements chosen should be straightforward to master, even for beginners. This ensures that participants can perform the exercises correctly from the first attempt, minimizing the risk of injury and maximizing the effectiveness of each workout.
When participants can quickly grasp the mechanics of a movement, they can focus on exerting maximum effort rather than trying to figure out complex techniques. This allows for a more intense workout, which is the cornerstone of HIIT. Simplicity also makes it easier to scale workouts for different fitness levels, ensuring everyone can participate and benefit, regardless of their experience or ability.
Less is Better
When it comes to HIIT, intensity is key. This type of training pushes the body to its limits in short bursts, followed by brief periods of rest or lower-intensity activity. To achieve this, minimizing complexity and focusing on exercises that allow maximum effort is crucial.
Complex movements can detract from intensity by requiring participants to split their focus between proper form and exertion. This can decrease overall effort, reducing the effectiveness of the workout. By eliminating unnecessary complexity, instructors can ensure that participants can give their all during each interval.
Major Muscles
Engaging major muscle groups and incorporating compound movements is essential to getting the most out of a HIIT or VIIT workout. Compound movements involve multiple joints and muscle groups working together, increasing the exercise’s workload and intensity.
Compound movements target multiple muscle groups at once, increasing calorie burn and improving overall strength and coordination. These movements are more functional, mimicking how our bodies naturally move and can lead to better overall fitness.
Strength & Speed = Power
In HIIT and VIIT, the ultimate goal is to build power, which combines strength and speed. Power allows participants to perform explosive movements, lift heavier weights, jump higher, and move faster. It’s the key to improving athletic performance and achieving better results quickly.
Powerful movements increase a workout’s intensity, leading to greater muscle activation and a higher calorie burn. They also improve overall athleticism, making participants stronger, faster, and more agile.
Selecting the correct movements for HIIT and VIIT classes is more than just picking challenging exercises. It’s about choosing simple, intense, and effective movements that allow participants to push their limits and achieve their fitness goals. By focusing on simplicity, intensity, compound movements, and power, instructors can create workouts that are effective, engaging, and fun for participants of all fitness levels. This approach ensures that every minute of the workout is used to its fullest potential, delivering maximum results in minimal time.
Not sure what exercises to choose? Let us help! With its dynamic blend of variable-intensity interval training and a scientifically proven protocol, MyFIIT is engineered to ignite change your clients – mind, body and spirit. This program can be taught in 2 ways – Group Fitness or an 8-Week Bootcamp style program. Our certification course unlocks both potentials for you.
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