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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
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Have a question? need an answer? maybe the below can help!
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.
No, not at all. We use the MyZone heart rate monitoring system to ensure you are at your correct intensity throughout the workout. Our coaches keep a close ye on you and not just the intensity or exercise technique. Whilst your Coach is there to encourage you to push yourself so you always get better, they are not there to hurt you!
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 [email protected] and we will be able to organise for you to attend a class as a trial at no cost.
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.
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.
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.
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.
The answer to this question depends on the age, fitness level, gender and other factors for each individual. You should aim to increase the intensity of your exercise to get your heart rate up to 80-95% of your heart rate maximum (HRmax) during your working intervals. You should then decrease the intensity to bring your heart rate back down to around 60-75% HRmax during your active rest intervals. One way to estimate your HRmax is to take 220 and subtract your age (i.e. a 25-year old has an HRmax of 195).
Here is a chart from the American College of Sports Medicine that will help you differentiate between your own high-intensity and low-intensity intervals. The chart also provides information relating to the Rate of Perceived Exertion (RPE) which is a subjective measure of how difficult the workout feels for you.
Intensity |
HRmax |
RPE |
|---|---|---|
Low (i.e. Walking) |
57-63% |
Very light to fairly light |
Moderate (i.e. ET) |
64-76% |
Fairly light to somewhat hard |
Vigorous (i.e. HIIT) |
77-95% |
Somewhat hard to very hard |
All-Out (i.e. Sprinting) |
>95% |
Very hard |
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.