Every so often, the wellness realm births a newfangled form of exercise for avid gym-goers. HIIT classes, however, prove to be an institution as old as time. It is as its name suggests: high-intensity reps that range from 10 seconds to eight minutes interspersed with strength training and brief periods of recovery. Its design is meant to grant a bevy of benefits, where they allow participants to maintain their cardiovascular health while building upon their current muscle mass.
The widespread availability—and approachability—of HIIT classes are well-established. Sessions are easily conducted with conventional gym equipment such as weights, kettlebells, and resistance bands, while fitness instructors are able to coach both in-person and via digital platforms effortlessly. The lack of technical aspects and/or gear required (see: spin) has cemented its status as an accessible workout for all. It is what makes its recent dip in popularity all the more confusing: how is it that less people are enjoying HIIT classes?
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The sentiment is based upon the research by the American College of Sports Medicine’s Health and Fitness Journal, whom conducted a worldwide survey of fitness trends late last year. The results were surprising, to say the least: HIIT classes had dropped in popularity from its number two spot to number five; a startling statistic worthy of deeper examination. Can this change be attributed to COVID-19? Or perhaps a shift in attitudes towards the rigorous nature of HIIT sessions?
“Here at Ground Zero, our workouts (whether Resistance or Ride) are all high-intensity and based on what we see in our recent class attendance numbers, it definitely doesn’t appear to be so,” remarks Dianne Tan. And while the founder of boutique gym, Ground Zero, has not observed any reduced interest in HIIT classes—she has noted a change surrounding gym culture as a whole.
“I think the shift stems from disruptions in individuals’ fitness regimes due to the pandemic. Over the course of the past two years, we’ve seen changes in regulations and this has challenged not just gym-goers but also gym and studio owners to be flexible and adapt to these changes,” she elucidates. “There’s definitely been a rise in home workouts, virtual classes, outdoor classes and if anything—I think this shift has given individuals more options to choose from.”
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More options, indeed. Nick Kraal, general manager of Urban Den—an exclusive gym at Raffles Place—echoes this line of thought, where he’s observed a renewed emphasis on other forms of physical activities beyond HIIT and spin. This includes low-intensity sports in the form of walking, cycling, and hiking. Just like everything else, moderation and variety are important,” he states, when asked about the feasibility of every day HIIT sessions. “Generally, to avoid a plateau, one must incorporate a good mix of activities to ensure they obtain the best results.”
It certainly explains why certain regions in the world are experiencing a diminished interest in HIIT sessions. As it is, however, the general consensus amongst professionals is that daily HIIT classes bring more health benefits than they do harm—with certain caveats. Jaysen Huang, a fitness instructor at Ground Zero, elaborates.
“For 7-day training, over-exertion would be of primary concern. I personally train 6-7 days a week in HIIT. Here’s what I do: some days I’m just tired. My muscles are aching, or my mind is just somewhere else. I still go to the workout, but I cut myself some slack and acknowledge my reasons for it,” he states. “I still stick with the plan though, and do what I set out to do. However, I take breaks on my own when my body calls for it; and I’m constantly looking out for feedback from my body when I’m doing the movements. If something feels weird, don’t lean into it.”
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Beyond keeping a close eye on your body’s condition during workouts, Kraal recommends compromising on your workout regime from time-to-time. That is, by replicating exercises from your HIIT class—but at a lower intensity and in a shorter duration, particularly on days when you’re not feeling your best. “Those who enjoy high-intensity workouts can add stretching and recovery yoga into their routine for muscle-strengthening and re-energisation,” he adds.
Huang, too, stresses the value of balance in one’s lifestyle. He recommends exercise buffs incorporate yoga, mobility classes, or even relaxed strolls into their routine. “The trick, I guess, is to be patient with yourself. Be flexible and know that it doesn’t have to be 100%, 100% of the time,” he points out. “There’s always another day to train, and these seemingly small choices you make determine how many days they ultimately amount to.”
