MOTIVE. RESULTS. FUN.
All HR classes are designed to provide a full-body workout which helps to improve energy levels, strength, endurance and to make you feel the best you can be all in a fun welcoming environment. In addition to classes, our facilities offer a complete range of strength and conditioning equipment.
No two HR workouts are ever the same. Each class at each studio is uniquely put together to provide a fresh and interesting experience, in fact apart from burning lots of calories, you never know what you are going to get at your next HR class.
All HR workouts are made available in the studio for up to a week after they are run, so if you really enjoyed a particular workout, visit outside of scheduled class time to repeat your workout by yourself or with your friends.
HR is built on a community and family spirit. All participants are there for the same goals and we encourage everyone to leave their ego's elsewhere. HR is an ego-free environment.
Each HR class is different, and they range from 30 minute quick workouts, to 60 minutes. The average class is 45 minutes, the most important 45 minutes of your day!
Training in a group is what HR is all about. Group and Team training helps to motivate, encourage and push you that little bit extra each and every time.
Our Studio fit-outs have been designed by our team with a combined 50+ years experience in design, layout, functionality and programming.
Our membership is affordable, even though we offer the very best facilities money can provide.
Our Studio's operate 24/7, so outside of scheduled class time you can visit and do your own workout or pick one of our workouts.
Upgrade your Hiit Republic membership at anytime to include a Club Lime multi-club membership, to expand your workout into the health club and aquatic facilities offered by Club Lime for a small additional weekly fee.
Each one of our classes is unique, and never the same as a previous class. We don't repeat, we just improve.
Our workouts and classes do not have a minimum experience level to join, they are designed for everybody, no matter what your fitness level. Our experienced Coaches will adjust to individuals needs as required.
Simple and affordable membership options for you to choose from.
Multi Location Hiit Republic Membership
The Ultimate, Hiit Republic and Club Lime Membership, access any Hiit Republic studio or Club Lime facility
The Ultimate, Hiit Republic and Club Lime Ladies Only Membership, access any Hiit Republic studio or Club Lime and Club Lime Ladies only facility
Yes, you must book a spot in a class prior to attending. The purpose of this is to ensure the Coach sets up the room correctly for the amount of participants. You can book via the hiit republic website at https://www.hiitrepublic.com.au/ and selecting the Timetable option.
Have a question? need an answer? maybe the below can help!
There are two components of losing weight, they are diet and exercise. Losing weight requires you to be in a calorie deficit and diet and exercise will help you achieve this. If you go on a 2-hour run, you will probably burn more calories than completing a 20-minute HIIT session, however if you are short of time, then a HIIT session will provide you with the best results. A combination of HIIT and correct diet will be very effective at helping you lose weight rather than exercise or diet in isolation.
Generally yes, but this will depend on your own fitness level and circumstances. If an aerobic endurance base is developed over time and the training protocols are followed properly, then HIIT can be a safe and effective method of exercise. Individuals who are just starting to workout or have serious heart conditions should get the approval of their doctor before beginning strenuous activity. HIIT should not be the only form of exercise that you do during the week, but it can help you when you are crunched for time and need to workout quickly.
High-Intensity Interval Training (HIIT) is a popular form of interval training that alternates between short bursts of High-Intensity with periods of Low-Intensity active rest periods. The high-intensity and low-intensity intervals can range anywhere from 10 seconds to 4 minutes long. Shorter high-intensity interval ranges (10-30 seconds) engage the anaerobic system for energy. Longer high-intensity interval ranges ranges (more than 30 seconds) will engage the aerobic system for energy. Generally, a HIIT workout (including warm-up and cool-down) can be completed within 45 minutes based upon the intensity of the workout.
We would not recommend trying to do HIIT more than once per day for an average individual. The purpose of a HIIT workout is to give 100% effort during the workout and then allow proper time for recovery (ranging from 24-48 hours depending on your fitness level). A second HIIT workout would not be as efficient or effective as your first workout and can lead to injury if you are over-exhausting yourself. Instead of two HIIT workouts, you can add power walking or low-intensity cardio later in the day for active recovery. You don’t need to constantly give maximal effort to get the benefits of HIIT.
Research shows that HIIT is more efficient than steady-state moderate intensity exercise at improving aerobic and anaerobic fitness, cardiovascular health, resting blood pressure, fat burning both during and after exercise, muscle mass, and cholesterol levels. One study showed that three days of HIIT per week for two weeks doubled the aerobic capacity of participants from 25 minutes to 51 minutes in a time trial. Another study showed that HIIT provided 100% of the benefits of endurance training despite only 10% of the total exercise volume. HIIT takes less time than traditional endurance training and can provide more health benefits. Thus, HIIT is an efficient and effective workout for people who don’t have time to spend an hour at the gym.
Yes, you must book a spot in a class prior to attending. The purpose of this is to ensure the Coach sets up the room correctly for the amount of participants. You can book via the hiit republic website at https://www.hiitrepublic.com.au/ and selecting the Timetable option.
Members book into classes online 24/7 via our website. However if you are not a member you need and wish to trial a class, then simply email us at rsvp@hiitrepublic.com.au and we will be able to organise for you to attend a class as a trial at no cost.
Research shows that HIIT improves aerobic and anaerobic fitness, cardiovascular health, increases fat oxidation, maintains muscle mass, improves blood pressure, and improves cholesterol levels. And you don’t need to spend one hour on the treadmill or complete a complicated routine of 20 different bodyweight exercises in order to have an intense workout.
HIIT workouts have gained popularity due to their ability to provide similar health benefits to steady-state moderate intensity exercise in much less time.
If you aim for 2-3 sessions a week you should start to see a difference in about 3-4 weeks. Please remember to maintain an appropriate diet during the same period to ensure results are not slowed by incorrect eating.