The benefits of high intensity interval training (HIIT) and metabolic conditioning are widely researched and proven to be a superior form of cardiovascular training.

At FFC, we created The Faction to provide our members with serious high intensity, heart monitor-based workouts in a small group setting. By utilizing a heart rate monitor, our Faction coaches are able to advise each participant when to rest and when to initiate a bout of work. Faction classes allow for many participants of varying levels of fitness to receive the benefits of heart rate-based training because the work/rest intervals are targeted specifically to that individual based on their own body’s response. It also comes in handy when trying to lose weight.

Backed By Science

When an individual is working at an intensity that is 90% or above their max heart rate, they are in what is known as the anaerobic zone. During other kinds of cardio training (during an elliptical workout, for example), time will be spent in what is known as the aerobic zone, which over time can also create benefits, but they are shorter lived than those from working in the anaerobic zone.

Benefits of aerobic exercise often only come in the form of increased VO2max (the maximum amount of oxygen one can use during exercise), which translates to improved performance and less fatigue for a particular exercise the more you do it. These are great results, but research has found that the only way to increase these benefits is to work out for longer periods of time. While this can easily be done, who wants to or has time to spend 90 minutes on an elliptical trainer? Insert high intensity interval training.

Why you should consider trying a HIIT workout.Why You Should Consider HIIT

HIIT and metabolic conditioning provide the same benefits as aerobic training, and more, in a fraction of the time. Training with bouts of work that elevate heart rate to 90% or higher of one’s max heart rate causes the body to be in an oxygen debt (i.e. breathing heavily).

Following these type of workouts, the body tries to restore itself to the physiological levels that it was before the exercise activity. This process, known as EPOC, causes a large calorie expenditure – thus leaving one with an elevated metabolic rate that they wouldn’t experience working at a lower intensity.

Working at this rate allows for one to maintain (and often build) lean muscle tissue which is not only important for numerous health benefits and metabolism, but also to achieve that toned, athletic appearance many are looking for. With HIIT, the beauty is that it only takes 15-20 minutes of total work in this range to achieve these results!

What’s A Faction Class Like?

In our Faction classes, the exercises you perform will drive you body into this very specific and beneficial state because each workout is tailored to the individual based on their level of fitness and performance.

During class, the coach will take everyone through a dynamic warm-up that will improve mobility (something that we, as humans, sadly don’t get enough of in our daily lives). This warm-up will act as a prep for the work to come – everything from explosive athletic drills to plyometrics, Olympic lifts and kettlebell workouts to suspension exercises, cardio challenges and more.

At the end of the 45-minute class, participants will receive feedback through their MyZone heart rate monitor telling them exactly how many calories were burned based on their age, weight and intensity of work. This data can be used to set fitness goals, tweak workouts and more.

If you want to reap the benefits of lean muscle gain, lose body fat and get in better cardiovascular shape by “working smarter, not harder”, try a Faction class today!

Try a Mini Workout On Your Own!

Perform the following exercises every minute on the minute for 12 minutes.

  • 10 Goblet Squats – 24K for men, 16K for women – adjust to your preference
  • 10 Push-ups
  • 10 Med Ball Slams – 20 lbs for men, 14 lbs for women – adjust to your preference

You should be able to get each exercise done 4 times. Good luck!