One life: healthier, happier
One life: healthier, happier

10 Tips before your first class – How to safely start HIIT and mistakes to avoid

Let’s ensure your initial experience is safe, effective, and fun! If you’ve never tried a HIIT class, give it a try. HIIT is a great way to get a big workout with multiple benefits in a small amount of time.

  1. You don’t need any fitness experience to attempt a HIIT class. During the first weeks, focus on building up your fitness level and proper form with modifications and lower intensity options we will show to you. We want to increase your chances of a safe workout and get the most out of your experience with us! Have one of our personal trainers to evaluate your form and explain certain basic movements.
  2. Your clothing should be comfortable and functional. Go with material that absorbs moisture well and allows you to move about. A supportive pair of sneakers are also recommended. Try sneakers designed for lateral movements rather than just running (you can ask your local shoe store about it). You should also bring a water bottle and hand towel for your sweat.
  3. Never skip the warm-up. Preparing you body for the workout is crucial to avoid injuries and to performance better.
  4. Don’t try to go all-out on moves when you still don’t have the form down. Even though during a HIIT class, you’ll be challenging yourself to your limit, remember to start slow, with modifications, and work your way up. If you push yourself too hard and your form is off, you can put a lot of pressure on certain muscles and joints, risking an injury. That’s why it’s important to make sure you can do the moves with proper form at an easy tempo before speeding it up.
  5. Always remember some moves should be performed at a slower tempo by design, such as squats and lunges. We want to have control over your body.
  6. Remember that HIIT it’s never going to feel easy, even for the most fit among us. Yet, with practice, you will feel more comfortable and confident with most of the moves.
  7. Stretch after your workouts. Stretching improves your circulation, the increased blood flow to your muscles can help them heal faster after a workout. Having a better blood flow may also help prevent muscle soreness and stiffness after the workout.
  8. Don’t underestimate the importance of recovery. Sometimes you need a rest day. Make sure you’re balancing HIIT with other types of workouts as well as, at least, one straight recovery day per week.
  9. Arrive early and introduce yourself to the instructor. Let we know it’s your first time and tell us about any injuries, conditions or limitations you may have. We will keep an eye on you, making sure you are doing fine.
  10. HIIT is great, but its not the only form of exercise. Its a great tool in the fitness toolbox but isn’t your only option. Taking the time to work on your posture outside of class, whether with a personal trainer, or in another lower-intensity class, can help you stay safe and ultimately improve your performance during a HIIT class.

Also keep in mind HIIT workouts are intense, but they don’t have to be intimidating. Don’t worry about what people next to you are doing, you will see so many different types of people and fitness levels in a class. Instead of feeling overwhelmed by the workout, just embrace the friendly community around you, listen to your body and move at you own pace. We will be there supporting you every step of the way.