What is HIIT?

High intensity interval training (HIIT) is an immensely popular fitness trend because of the efficiency of the fat burning workouts. HIIT is a workout style comprised of short work periods followed by short rest periods that mix cardio and strength training at a high intensity. It is a great full body workout that has you burning the most calories in the shortest amount of time.

What's in a Class?


The class will start with a warm-up including light cardio and dynamic stretches.


  • Body Weight
  • Dumbbells
  • Medicine Balls
  • TRX
  • Lebert Bars
  • Benches/Steps
  • Resistance Bands
  • and More

The workout consists of several repetitions of high intensity exercise separated by medium intensity exercise for recovery. The high intensity exercise should be done at near maximum intensity. The medium exercise should be done at a lower intensity. The number of repetitions and length of each depends on the exercise, but may be as little as three repetitions with just 20 seconds of intense exercise. The specific exercises performed during the high-intensity portions vary.

There is no specific formula to HIIT. Depending on one’s level of cardiovascular development, the moderate-level intensity can be as slow as walking. Tabata’s, ladders, pyramids, partner workouts, and many other fun formats are used to teach the class.

The entire HIIT session may last between 20 and 50 minutes, meaning that it is considered to be an excellent way to maximize a workout that is limited on time. Use of a clock or timer is recommended to keep accurate times, number of rounds, and intensity.


All classes will conclude with strength, abdominal and back exercises followed by stretching.


About Us


RCF is a firm believer is community based fitness. We want to bring people together in our communities to build relationships while getting fit.

We have been teaching / coaching fitness in Edmonton for the past 8 years, and look forward to continuing to bring people together.

Contact Info


Contact us regarding our programs and training options in Edmonton Alberta, Canada.

Phone:    (780) 916-5048
Email:     info@rivercityfitness.ca

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