High-Intensity Interval Training
Class benefits
Maximised fat burn — EPOC effect lasts up to 48 hours
Improved cardiorespiratory fitness and VO2 max
Muscular endurance and strength developed together
Better insulin sensitivity and blood-sugar stability
Time-efficient — reach the same calorie burn around 40% faster
Helps stabilise blood pressure and resting heart rate
About this class
A 50-minute HIIT session that drives your heart rate to its limit through repeated 40-second work / 15-second rest cycles.
BUILD & BURN — a short, intense stimulus that targets fat burn, cardiovascular capacity and muscular endurance all at once.
EPOC (afterburn) keeps your metabolism elevated for up to 48 hours after class, so fat continues to burn long after you leave the studio.
Why 40 seconds work / 15 seconds rest?
- •During the 40-second high-intensity effort, your heart rate climbs near the lactate threshold.
- •The brief 15-second rest lets heart rate dip, lactate clears quickly, and you're ready to push again.
- •Repeating this cycle drives explosive cardio and metabolic adaptations that steady-state cardio cannot match.
Class structure (50 min)
- 1Warm-up 5 min — dynamic stretching and joint mobility
- 2Main intervals — 40 sec work / 15 sec rest, multiple rounds (squats, push-ups, mountain climbers, lunges, burpees and more)
- 3Cool-down 5 min — static stretching and heart-rate recovery
Schedule
Every Wednesday 9:00 PM (first session: May 20, 2026)
Instructor
홍혜진
필라테스 & 웨이트 전문 트레이너
Recommended for
- Anyone who wants to reshape body and build stamina at the same time in a short, focused session
- Anyone who wants cardio, strength and weight-loss benefits all in one class
- Anyone curious about feeling calories burn long after the workout ends
Before you join — safety notes
- •If you have cardiovascular disease, high blood pressure, are pregnant, or have a chronic injury, please consult a medical professional first.
- •Allow 24–48 hours of recovery between sessions.
- •Stay well hydrated before and after class, and always prioritise correct form over intensity.
Inside the session
