HIIT Training

High intensity interval training

High-intensity interval training (HIIT) is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue.


Though there is no universal BPPC HIIT session duration, these intense workouts typically last between 30 to 60 minutes. Times varying based on a participant's current fitness level or boxing ability. HIIT workouts provide improved athletic capacity and conditioning as well as improved metabolism and calorie burning.


Compared with other training methods HIIT training is one of the most effective for fat burning and lean muscle toning. HIIT sessions at BPPC reach an intensity where a typical calorie burn rate can be between 500 – 900 calories. HIIT training requires "an extremely high level of motivation and drive" and a perfect training method to use in conjunction with either a strength and conditioning programme or a tailored boxing programme.