Those of you looking for the quickest way to get into shape should definitely keep reading. HIIT, or High-Intensity Interval Training (as we tried out firsthand in one of our previous Workout Tryouts), is effective for making short work of calories. Workouts are typically fast paced and consist of intense bursts of exercise. The workouts are then followed by short, sometimes active, recovery periods.
The short of it is, this ensures that your heart rate remains elevated, creating an oxygen shortage in the body (also known as anaerobic exercise) meaning your body also burns glycogen in your muscles to sustain your elevated activity levels, thus burning more fat in a shorter amount of time.
There are several benefits of a HIIT workout, such as being able to squeeze in a quick but effective workout when you’re pressed for time. HIIT can help to boost your metabolism for up to 48 hours at a time, meaning you’re burning fat even after you’ve left the gym. It’s also a workout you can do any time and any place as there is absolutely no equipment necessary (though equipment can be added to make your workout more challenging).
Here, we’ve rounded up a list of places that offer some of these heart-pumping, fat-burning classes.
Founded by two national athletes looking to balance high-performance training with a career and social life (it seems you can have it all!), HIIT2fit gives you a hugely intense fitness experience like no other when you opt for either their Lean (indoor cycling) or Mean (circuit training) classes. Take the membership for a spin by buying a trial period at just RM70, which allows you to use the gym’s amenities and attend classes as you like for an entire week!
Address: A4-UG1-08, Publika 1, Jalan Dutamas 1, Kuala Lumpur, 50480
Tel: 012 987 7224
Weekends (refer to schedule)
Monday to Friday 6.30AM – 10AM, 6:30PM – 10PM
2. The HIIT Garage
Started by Men’s Health Malaysia Cover Guy 2015 finalist Don Nazar, HIIT Garage allows you to work out in a group of up to 20 people and you can also choose from between four different workouts to target specific areas of your body that you want to tone.
Address: 14-3 Jalan Wangsa Delima 6, Pusat Bandar Wangsa Maju, 53300 Kuala Lumpur
Tel: 019 6888 012
Weekends 10AM – 2PM
Monday to Friday 9AM – 11PM
3. F45 Training
Started in Australia in 2012, F45 Training specialises in HIIT. With studios all over the globe, the ‘F’ in F45 stands for functional training, while the ‘45’ represents the time period all their classes are set at. They’ve developed 25 different classes with one, the Hollywood class, offering a staggering 27 different workout stations. This is definitely one for those who get bored with their workouts easily. So take it from us—these guys are serious about HIIT. Try out their classes with a free one week trial, and choose the location closest to you or your workplace for your convenience.
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Tel: 017 426 0584
Weekends 9AM – 11.30AM
Monday to Friday 6.30AM – 8PM
4. Fire Station
Founded by trainer Dave Nuku, the Fire Station story began with a piece of patented equipment leveraging bodyweight for effective workouts. The studio offers four different workouts for adults (and one for kids!) where you can work out in either a small group, or try a one-on-one class. Each class will help you learn techniques that will improve your cardio game, help you lose weight, and build muscle while you have fun and push past your own fitness boundaries. Try out one of Fire Station’s many group sessions for the first time rate of RM30, or do it one on one with a PT at the rate of RM75—the choice is yours!
Tel: 03 6206 3737
Saturday 8AM – 5PM
Sunday 8AM – 12AM
Monday to Friday 6AM – 9PM
5. KOA Fitness
KOA Fitness is a women’s only gym that aims to empower women through fitness, making it a great space for women to be able to sweat without feeling the need to impress. Their Fat Blaster class focuses on HIIT training and you can try this out on either Monday evenings or Friday mornings. Try them out by booking a free trial.
Address: B-G-07, Gateway Kiaramas Corporate Suites, No.1 Jalan Desa Kiara, Mont Kiara, 50480 Kuala Lumpur
Tel: 03 6211 0677
Closed on Sundays
Public Holiday & Saturday 9AM – 3PM
Monday to Friday 6.30AM – 11PM
View their pricing options here.
6. Fast Fit at Celebrity Fitness
Celebrity Fitness’ HIIT offering takes form in FastFit, a fast-paced, manic class that’ll get your heart rate up and keep it there. Classes will differ by instructor, but what you can count on is a well-rounded workout full of dynamic movement and unfailing energy.
Tel: 1 300 222 348
6:30AM – 12AM
Choose your nearest celebrity fitness location here.
7. Surge at Fitness First
Surge by Fitness First combines workouts that test and improve your speed, stamina, agility, and power. As an alternative to this fast paced workout, you can also try out their Strong by Zumba class, which is also available at Celebrity Fitness.
We are having an Open Weekend with loads of exciting activities lined up for you. Head towards the nearest Fitness First clubs today - experience our well-equipped facilities, group exercises to our exclusive Signature classes! Date: June 16 - 19, 2017 Open to members at all clubs. Non-members are welcome to join. Please refer to the timetable and club operation hour on fitnessfirst.com.my or download Customfit app. #fitnessfirstmalaysia #fitnessfirstclubs #openweekend #excitingactivities #wellequippedfacilities #groupexercise #signatureclasses
Tel: 03 6204 9300
Public Holiday 9AM – 8PM
Weekends 7AM – 9PM
Monday to Friday 6.30AM – 11PM
Drop us an email or comment below if there are any HIIT studios or classes we should know about! We’d love to hear from you.