Tired of long workouts that drain your energy but barely shift your progress?
What if you could burn more fat in less time with energy to spare for the rest of your day? Sounds like a dream? That’s HIIT (High-Intensity Interval Training).
At Meridian Fitness in Greenwich, we’re all about smarter, not just harder, fitness. And HIIT is precisely that. It’s quick, effective, and scientifically proven to help you lose fat faster than traditional workouts. Whether you’re new to working out or stuck in a rut, HIIT gives you the breakthrough you need.
WHAT IS HIIT?
HIIT stands for High-Intensity Interval Training, a workout method where you alternate between bursts of intense activity and short recovery periods. Think: 30 seconds of sprinting, followed by 30 seconds of walking. Repeat this cycle for 15–30 minutes, and you’ve nailed a HIIT workout session.
Why is it so effective? Because your heart rate stays elevated, forcing your body to keep burning calories long after you’ve finished. HIIT is perfect for anyone looking to burn fat, boost endurance, and tone up, without spending hours in the gym.
At Meridian Fitness, our HIIT classes are built to be fun, high-energy, and inclusive, whether you’re a beginner or a seasoned gym-goer. From jumping jacks and squats to battle ropes and kettlebell swings, every session is designed to keep your body guessing and your mind engaged.
WHY HIIT BURNS FAT FASTER
HIIT is built to help you shed body fat fast. Wondering how? Let’s break it down.
TORCH CALORIES IN LESS TIME
During regular workouts, you burn calories only while you’re active. HIIT changes the game, it’s short, intense bursts push your body to work harder and burn more energy, all in a shorter session.
THE AFTERBURN EFFECT (EPOC)
HIIT triggers something called Excess Post-Exercise Oxygen Consumption (EPOC), meaning your body keeps burning calories even after you’ve stopped moving. Your metabolism stays elevated for up to 24 hours, helping you burn fat while you relax, watch TV, or even sleep.
TARGETS FAT, NOT MUSCLE
Unlike long sessions of steady-state cardio, which can lead to muscle loss over time, HIIT helps you burn fat while preserving lean muscle. That’s key, because the more muscle you maintain, the more calories your body burns at rest.
BOOSTS INSULIN SENSITIVITY
HIIT enhances your body’s insulin sensitivity, meaning better control of blood sugar and fat storage. The result? Fewer energy crashes, less belly fat, and more consistent energy throughout the day.
REDUCES VISCERAL FAT
Visceral fat, deep belly fat wrapped around your organs, is linked to serious health issues like heart disease and diabetes. The good news? Studies show HIIT is one of the most effective ways to target and reduce this harmful fat.
REAL-LIFE EXAMPLE: THE 20-MINUTE FAT BURNER
Try this simple 20-minute HIIT workout, no equipment needed.
- Jumping Jacks – 45 seconds work / 15 seconds rest
- High Knees – 45 seconds work / 15 seconds rest
- Bodyweight Squats – 45 seconds work / 15 seconds rest
- Mountain Climbers – 45 seconds work / 15 seconds rest
- Take a 1-minute break, then repeat the circuit 3 times total.
It’s short, it’s intense, and it’ll leave you sweating, but smiling.
What to Expect from HIIT at Meridian Fitness
Led by certified trainers, our HIIT classes are designed to push you, safely and effectively. We don’t throw you into the deep end. We start at your level and help you build from there.
Expect to train with versatile equipment like:
- Kettlebells
- Medicine balls
- Resistance bands
- Rowing machines
- Air bikes
Classes are fast-paced, energising, and built for results. Whether you’re chasing fat loss, better tone, or a serious energy boost, there’s a class waiting for you.
Want something more tailored? We offer one-to-one HIIT training too. Best part? We’ll help you track your progress, so you see how far you’ve come.
BENEFITS BEYOND FAT LOSS
HIIT does more than melt fat; it delivers a cascade of HIIT’s benefits that go well beyond the mirror.
- Improves Heart Health: Those quick cardio bursts strengthen your heart and boost endurance.
- Builds Mental Toughness: Every session pushes your limits and strengthens your discipline.
- Saves Time: Burns more in 20 minutes than an hour on the treadmill.
- Boosts Mood: Those feel-good endorphins kick in fast, leaving you happier, calmer, and more energised.
And if you get bored easily? HIIT’s ever-changing workouts keep it fresh, fun, and unpredictable.
IS HIIT RIGHT FOR EVERYONE?
HIIT can work for most people, with the right guidance. While it’s a powerful workout style, checking in with a fitness professional first ensures it’s a safe fit for your body and goals.
Dealing with an injury? Managing a long-term condition? We’ve got you covered. At Meridian Fitness, our trainers tailor every session to your unique needs, so you never feel left behind. We meet you where you are, and help you grow from there.
COMMON MYTHS ABOUT HIIT
Let’s clear the air. High-Intensity Interval Training has its fair share of misconceptions, but the truth is much friendlier than you might think.
MYTH 1: HIIT IS ONLY FOR ATHLETES
Truth: Not at all. HIIT is for everyone. Whether you’re a beginner or returning to fitness after a break, the intensity and structure can be customised to your fitness level. You set the pace, we just help you push it, safely.
MYTH 2: YOU NEED FANCY GYM EQUIPMENT
Truth: Your body is the best equipment you’ve got. Most HIIT sessions at Meridian Fitness use bodyweight moves, think squats, lunges, burpees, that deliver a serious burn without a single dumbbell.
MYTH 3: IT’S NOT AS EFFECTIVE AS LONG CARDIO
Truth: Quite the opposite. Research shows that HIIT can torch fat more efficiently and improve cardiovascular endurance faster than traditional long-distance cardio. Less time, better results.
MYTH 4: YOU HAVE TO DO IT EVERY DAY
Truth: Nope. Just 2–3 sessions a week are enough to see serious changes. HIIT is intense by design, so your body needs recovery time to rebuild and grow stronger between sessions.
HOW TO STAY MOTIVATED
Let’s be honest, staying consistent with any fitness routine can be a challenge. Life gets busy, energy dips, and sometimes the sofa just wins. But here’s how to keep the momentum going, especially with HIIT:
SET SMALL, REALISTIC GOALS
Forget crash targets like dropping 2 stone in a fortnight. Focus on consistent, achievable milestones, like doing one more rep or sticking to your sessions for a month straight. Progress, not perfection.
JOIN A CLASS
Everything’s better in good company. Training with others adds energy, accountability, and a bit of healthy competition. At Meridian Fitness, our group HIIT sessions are as supportive as they are sweat-inducing.
TRACK YOUR WINS
Did you push through that last round? Knock a few seconds off your sprint time? That’s a win. Logging your progress, no matter how small, gives you tangible proof that it’s working.
KEEP IT FRESH
Boredom is the enemy of motivation. Switch up your routine with different formats, like Tabata, circuit drills, or EMOMs (Every Minute on the Minute). With HIIT, variety is part of the design.
REMEMBER YOUR ‘WHY’
Whether you want more energy for your kids, to feel confident on your next holiday, or just move better day-to-day, keep your personal reason close. It’s what fuels you when motivation dips.
FINAL THOUGHTS: HIIT YOUR GOALS
HIIT isn’t just a workout; it’s a smarter way to train. For anyone short on time but big on goals, it delivers fast results and lasting benefits. Whether you’re looking to torch fat, boost stamina, or simply feel sharper and stronger in your everyday life, HIIT can help get you there.
At Meridian Fitness, we do more than guide your workout; we support your whole journey. Our expert coaches, dynamic group sessions, and upbeat atmosphere make training something to look forward to.
This is your moment. Book a HIIT class with us today and see what your body and mind are truly capable of.
