How HIIT Class Keeps You Motivated To Work Out


What would you tell a friend in need of a little workout motivation?  Or do you need little workout motivation for yourself?  Well, grab a friend and head to HIIT Class. Read on to see how HIIT Classes keep you and your workout crew from skipping the gym!

HIIT or High intensity Interval Training alternates short bursts of high and low intensity cardiovascular training.  So, how can HIIT help if you and your workout BFF’s find yourselves in a motivation slump? Also, why is finding exercise motivation so tough? 

Well, understanding common barriers to physical activity and having a reason to overcome them may help you stay on track in getting to the gym. Here are some of the most common reasons people cite for not being more physically active (Sallis and Hovell, 1990; Sallis et al., 1992):

  • Lack of time
  • Progress Concerns
  • Lack Of Encouragement, Support, Or Companionship From Family And Friends
  • Viewing Exercise As Boring Or Unenjoyable




Yes.  It’s true. Lack of time is the number one reason people don’t work out.  We are busy folks.  Work, family, commuting, pets… You name it—we all have a lot on our plates.  Sometimes training may not stay at the top of our priority list.  However, you can significantly cut your workout time by doing HIIT--High intensity Interval Training.  Research published in The Journal of Physiology shows that doing HIIT or a number of short bursts of intense exercise with short recovery breaks is definitely the way to go for time efficient workouts.  Scientist, Martin Gibala’s study tested doing 10 one-minute sprints on a standard stationary bike with about one minute of rest in between, three times a week--for a total training time of 2 hours over a 2-week period.  To achieve the study's equivalent results by endurance training Gibala found that you'd need to complete over 10 hours of continuous moderate bicycling exercise over a 2 week period.  So what’s the verdict?  2 hours of HIIT vs. 10 hours of moderate training.  If time is your problem—HIIT is your solution.


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HIIT research constantly grows.  HIIT over other forms of exercise is highly effective in improving many aspects of your fitness and health. 

Researcher, Stephen Boucher had participants perform repeated stationary bike sprinting at an all-out intensity immediately followed by low intensity exercise or rest.  The length of both the sprint and recovery periods has varied from 6  seconds to 4  minutes.  Boucher’s study found that HIIT accelerates fat loss, enhances muscle endurance, increases aerobic and improves anaerobic fitness.

HIIT has also been shown to improve blood vessel function. In the May 2015 issue of Sports Medicine, researchers found that performing HIIT three times per week for 12 to 16 weeks improved vascular function in the brachial artery – a major blood vessel in the upper arm twice as well as moderate-intensity continuous training did. This is noteworthy because good vascular function helps blood vessels relax, which can lower blood pressure.

HIIT can help lower your blood sugar levels and reduce abdominal fat, thereby lowering your risk of developing insulin resistance or Type 2 Diabetes. The July 2014 issue of Applied Physiology, Nutrition, and Metabolism cited that even just one HIIT session does a better job of regulating the spike in blood sugar that occurs after a meal than a continuous moderate-intensity workout. HIIT’s also helpful for those with Type 2 diabetes. A study published in the March 2017 issue of the European Journal of Applied Physiology found that people with Type 2 diabetes who did 12 weeks of HIIT (walking or running uphill) gained greater increases in their aerobic capacity and more dramatic reductions in their hemoglobin AIC levels– an average measure of blood sugar over a three-month period – than those who did moderate-intensity continuous walking.

The results from HIIT are easily measured in research, improved health markers, enhanced exercise performance and fitness testing. This not so all-inclusive list of HIIT benefits should end any doubt of if you will progress with HIIT




Grab a few good buddies and head to HIIT Class!  Dr. Rackow at the University of Aberdeen data shows that participants who found an exercise partner exercised more frequently than those who followed their regular exercise routine on their own. Furthermore, results showed that the emotional social support from a workout companion was more effective in increasing exercise frequency than practical support like never missing a session.




Not only do friends motivate you by providing companionship and emotional support, friends can make training more fun too. And, you guessed it…there is evidence that HIIT alleviates the boredom and joyless factor some associate with exercising! A study published in the Jan. 11, 2107, issue of PLoS looked at the differences in people’s enjoyment, mood and perceived exertion between continuous exercise and HIIT on a stationary bike. The study found that 92 percent of participants preferred the HIIT workouts. The structure of HIIT over continuous exercise is very appealing to most participants.  Continuous exercise “requires a fixed intensity for a prolonged period of time, where the only sense of accomplishment comes at the end,” according to the study’s co-author. HIIT differs as it offers a sense of “accomplishment after every single HIIT effort, which may improve how exercisers perceive it.” In addition, participants have the “recovery” bout to look forward to as they’re pushing hard with each high-intensity effort. This makes the HIIT structure more pleasant.




Yes, HIIT is training is excellent for improving motivation especially with support—so of course your friends are welcome!  But staying on track with your workouts and keeping your workout effective is best achieved by using several approaches as in our MRT Classes. MRT—Metabolic Resistance Training--not only offers HIIT training, MRT Class is a multifaceted approach to group training. MRT Class gives you:



The #1 Rated Interval Class in DC.  


Our unique format of combined weight training and HIIT cardiovascular training for time efficient and effective workouts

The widest variety of HIIT exercise options in the area performing intervals with body weight training, Water Rowers, Steel Climbers, Fan Bikes, Ski Erg’s, Battle Ropes and more

The added benefit of resistance training with suspension trainers, kettle bells, dumbbells, sandbags

Trainers highly skilled in offering encouragement and personalized attention

Exercise selection that is safe, easily modifiable for all levels and has a sound foundation in science

Slammin’ playlists…of course!

A welcoming, friendly and diverse community

A firm commitment by Definitions small business owners—DeShay and Earl Williams--to deliver outstanding service in every session



MRT Single Class

MRT Monthly Unlimited Subscription

MRT Custom Party Class