High-intensity interval training (HIIT) is an intense cardio workout. To do it right, you must push yourself to the limit in short bursts of exercises. These exercises can last anywhere from 20-90 seconds which is why more energy must be exerted to make it efficient in these short bursts. Training this way can show significant weight loss in the abdominal core, total body fat, leg, and trunk fat, and increase metabolism.

What are HIIT workouts?

In High-intensity interval training, you are exerting all your energy during the short bursts of intense cardio workout. There is the option to incorporate weights and equipment, but it’s not always needed. HIIT routines can involve using bodyweight or added weights, and both will result in a spike heart rate.

HIIT is not only about constant exertion, but it is also necessary to rest in-between bursts in order to perform your max during the short bursts of exercises. The rest period also results in high-caloric expenditure, leading to fat loss.

Moderate cardio is obviously less intense and you can exercise longer without rests. Going for a 5K run, for example, is an exercise where you exert more energy over a longer period of time. This also means you will burn calories over a longer period of time, whereas in HIIT routines you can burn the same amount in a shorter period.

To create the proper HIIT workout, we suggest to exercise intensely for 30, 60 or 90 seconds then rest for around a minute, then continue your sets. Working with a fitness trainer or in a group workout session can help you get the support you need with this type of intense workout. For example, they will keep track of time and organize the appropriate exercises. Find out more about Shred905’s group classes or personal training here.

3 Unique Benefits of HIIT

1. Endurance Training

Due to the short intense bursts and rest intervals, it changes metabolic pathways in the muscle cells, increasing muscle cell energy demands. Oxygen is delivered to muscles, helping with endurance training. Trainers use the HIIT method to help athletes with endurance, especially closer to competitions.

2. Abdominal core weight loss

You will burn calories with any cardio workout, so how about a more intense cardio workout like HIIT? Studies have shown that 150 – 300 minutes a week of moderate to intense workouts will show significant results in weight loss. By making workouts more intense, you will burn more calories and continue the process overnight, burning calories in your sleep! HIIT is effective to get rid of stubborn abdominal body fat. It requires challenging your body with different workouts and giving it your all.

3. Metabolic Boost

High-intensity interval training will also increase your metabolic rate for up to 24-48 hours after your workout! Meaning you are burning calories and boosting your metabolic rate while you sleep. By keeping this HIIT workout routine and an overall more active lifestyle, you will notice a major improvement in energy.


Develop a Healthy Fit Lifestyle with SHRED905

SHRED905 is an indoor boutique fitness studio featuring intense workouts based on the hybrid fitness training philosophy. Each class is designed to help you SHRED weight and tone your body through the use of multiple exercise tools and methods, found exclusively at our studio. Led by our professionally certified instructors, our SHRED workouts will improve your muscle tone, enhance cardiovascular endurance, lower stress levels, strengthen self-coordination, and fuel your confidence. Since we don’t believe in temporary fitness programs, we help you develop a lifelong healthy fit lifestyle.

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VERONICA

GROUP FITNESS/YOUTH/YOGA

Hometown. Newmarket

Why Spin/group training/boxing/yoga. Because movement is medicine.

Most passionate about. Life.  Every day is a gift.

3 words to describe you. Inspired.  Blooming.  Curious.

Motto. Everything in moderation, even moderation.

How do you recharge. Dry brush, oil self massage and a cold shower.

If you could meet anyone dead or alive. My partner’s father.

Guilty pleasure.  I never feel guilty about pleasure.

Biggest challenge overcome. Feeling disempowered.

Biggest accomplishment. My life.

Ideal Sunday. Feeling relaxed and recharged.

3 words to describe class/practice. Uplifting.  Empowering.  Reinvigorating.

RYAN

PERSONAL TRAINER/STRENGTH & CONDITIONING COACH/YOUTH/GROUP FITNESS

Hometown.

Born in Mainland China, came to Toronto at the age of 15 

Why strength training? 

As the cliché goes, “You can’t go wrong with getting strong”. Strength training not only renders one physically strong, but also fortifies the mind. Being strong grants you the capacity to minimize physical injuries and enjoy life in general.   

Most passionate about? 

Being physically active 

Spending time with family 

Having innovative and genuine conversations with like-minded people 

3 words to describe you.

Pragmatic, genuine, sympathetic 

Motto.

What doesn’t kill you makes you stronger  

How do you recharge?

Listening to Lofi Music 

If you could meet anyone dead or alive?

Bruce Lee 

Guilty pleasure?

Tim Hortons Farmer’s Wrap 

Biggest challenge overcome?

Successfully immersed into the new society, where its values and beliefs are drastically different than the place where I was originally born and raised. 

Biggest accomplishment?

Getting admitted to Canadian Memorial Chiropractic College  

Ideal Sunday?

Taking my time to cook and eat an elegant breakfast and going to the gym soon after without worrying about school and work 

JAIME

YOGA INSTRUCTOR/GROUP/PRIVATE

Hometown

Why Spin/group training/boxing/yoga 

Most passionate about: 

3 words to describe you

Motto

How do you recharge

If you could meet anyone dead or alive

Guilty pleasure

Biggest challenge overcome 

Biggest accomplishment

Ideal Sunday

Section 2 – 3words to describe class/practice

ADAM

MUAY THAI IVO- GROUP
FITNESS/BOXING/PERSONAL TRAINING

Hometown?
Toronto, Ontario.

Why Boxing?
Muay Thai for 15 years because I love it.  I started because I had an itch for martial arts. Once I tried Muay Thai I never looked back. 

What are you most passionate about?
Helping others achieve their goals.

Biggest Accomplishment?
Helping a very close friend beat cancer.

3 Words to Describe you?
Passionate. Fun. Calm

How do you recharge?
Eating! I love to eat.

If you could meet someone dead or alive?
Former king of Ethiopia, Emperor Haile Selassie.

Guilty pleasure?
Probably cheesecake. Definitely.

Biggest Challenge you’ve overcome?
Standing up for myself when others tried to keep me down.

CLASS STYLE- 3 words
Technical. Strong. Authentic.

IVO

GROUP FITNESS/BOXING

Hometown

I was born in Barcelos, Portugal but raised in Toronto.

Why Spin/group training/boxing/yoga 

Martial arts has alwasy been a part of my lfie since I was young, and eventually teaching it became a part of me, I like helping people become something more than what they think they can be, as long as they want it!

Most passionate about

Martial Arts, Acting, Rockclimbing, Comedy, and all things Nerdy.

3 words to describe you:

Goofy, Chaotic, Loyal

Motto

“Always try things twice, cuz you might not like it the first time.” OR

“Yesterday is history, tomorrow is a mystery, but today is a gift, that is why they call it the present.” – Kung Fu Panda, Master Oogway

How do you recharge

Watch anime, movies, rock climb, game, or read.

If you could meet anyone dead or alive

Dwayne Johnson, Jake Gylynhaal, Or Denzel Washington

Guilty pleasure

Milkshakes, Cheesecake

Biggest challenge overcome

Figuring out who Ivo is.

Biggest accomplishment 

Tough to say, maybe graduating film school, getting my 4th degree black belt.

Ideal Sunday

Movies, food, sun, and gaming

Section 2 – 3words to describe class/practice

MMA, KickBoxing, Calisthenics

MARIA

FOUNDER/HEAD INSTRUCTOR

Hometown
Born in Toronto and moved to the ‘Bridge’….(Woodbridge).

Why Group Fitness?
I love the mental escape. The loud, amazing beats. It’s a total escape.

What are you most passionate about?
Family. Physical and mental health. Striving for better, never settling.

Biggest Accomplishment?
Overcoming my fear to push myself and learning how to deal with failure.

Ideal Sunday.
Not worrying about what Monday will bring.

3 words to describe you.
Loyal. Perfectionist. Passionate.

Motto.
Find a strategy to deal with life and all it throws at you. 

How do you Recharge?
Exercise and more exercise.

Meet someone alive or dead.
Jesus Christ.

Guilty pleasure?
Tough. It’s a tie between pizza and potatoes.

Biggest challenge?
Learning to deal with things I have no control over.

3 words describing your class:
Intense. Attack. Empowering.

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