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Gini Grimsley
Sep. 28, 2022 / VASA Admin

HIIT workouts burn calories, build self-confidence, and save time in the gym. High intensity interval training, or HIIT, is one of the most popular ways to exercise. VASA offers STUDIO RED HIIT classes that are similar to the HIIT classes offered at boutique studios, but with the extra benefit of having all other fitness amenities under one roof!

HIIT is, at its core, the repetition of an all-out effort followed by a period of rest to lower heart rate. HIIT workouts usually last for 20 to 60 minutes. Workouts can include combinations of bodyweight, strength, and cardio exercises that raise the heart rate, boost calorie burn, and build muscle.



STUDIO RED classes feature four different stations that alternate between cardio and strength. Air bikes and treadmills take members through cardio-based intervals while the TRX rack and FitBench stations help increase strength and build muscle. VASA members track their effort by using Myzone heart rate monitoring systems, which helps and guides exertion based on color-specific heart rate zones.

Working out in a small group setting like you would in a STUDIO RED HIIT class, which holds a maximum of 20 people, tends to be community-focused and helps create healthy competition, friendship, and camaraderie—more so than when compared to working out on the main gym floor. HIIT can be intimidating for those just starting on their fitness journey, but having a group of people working out and sweating together is one of the best feelings in the world!



Members will work harder when they know their peers are pushing hard and even create competition for who works the hardest and does their best. A VASA STUDIO RED Coach is also in the room to motivate you and make sure your form is correct. Modifications are provided by the Coach as needed so members of all skills and abilities can enjoy a great workout.

Because everyone’s fitness levels are different, Myzone heart rate monitors gamify fitness by displaying your effort, which is a percentage based on your own personal heart rate maximum (instead of an absolute heart rate). No matter what level of fitness you are at, your best is compared to you and not anyone else. Matching your heart rate to the recommended heart rate zone is a great way to make sure you’re pushing hard and recovering at the appropriate times to ensure you get the most out of each workout.



STUDIO RED workouts are different every day. Each workout features a combination of cardio and balanced strength training so there are no gaps in your routine, which will help prevent future injury. And because workouts don’t repeat, your body will work harder to adapt to the challenges of each class and continue to burn calories throughout the day.

Whether you’re new to the gym or have been coming to VASA for years, incorporating HIIT workouts in your routine will help you achieve your goals faster. Try a STUDIO RED class to get a science backed HIIT workout that will challenge your strength and cardio fitness and leave you feeling better than when you walked into the gym! Get your free class pass here!