Curious about M7: HIIT? This new offering is different than your usual group fitness class experience. We sat down with M7: HIIT creator, Coach Andy, to answer your most-asked questions and find out what a first timer should expect. (Spoiler alert: you can expect a full-body workout, a sense of accomplishment, and a LOT of sweat in just 30 minutes!)



What should I bring, and how can I prepare?

M7: HIIT is a bodyweight class, but there is some groundwork—so bring a mat, towel and a filled water bottle.


Make sure to get to class on time—in fact, aim to get to class five minutes early. Since M7: HIIT is just 30 minutes, we go straight into the warm-up and you don’t want to miss a minute. While the class was designed for you to drop in and warm up with us, feel free to do any pre-workout stretches you think might benefit you.



What should I expect during the 30 minutes?

Expect high energy music – but your moves won’t be choreographed to the beat. Your coach will introduce themselves and get you moving right away. Unlike some traditional group fitness classes, your coach won’t do every move of the workout with you: instead, they’ll move around the room providing feedback, options and lots of motivation. The workout has an upbeat, athletic feel—but the only person you’re competing against is yourself.


One of the best parts of the class is that you move through exercise blocks quickly, so you never have the chance to get bored. And since you know how many rounds of exercises to expect, you always know how close you are to the finish line.



Am I fit enough for M7: HIIT?

M7: HIIT was designed for lots of different people. Thanks to the work-to-rest ratio, people at different fitness levels can all get a great workout—just do your best, whether that’s 5 or 20 reps in a 40-second block.


We also use the Rating of Perceived Exertion (RPE) scale to help you reach the appropriate level of intensity for your level. Your coach might say, “On a scale of 1 to 10, how hard do you feel you’re working? This block should be done at a 5 out of 10. You should be breathing hard but still able to have a conversation.”



I’ve tried HIIT, so what’s different about M7 HIIT?

M7: HIIT focuses on 2 of the 7 foundations of movement (MOVE7) for each class. For example, one class may focus on Hinge and Pull movements. This helps you focus on proper form and control.


You may also be surprised to learn that other HIIT workouts you’ve completed weren’t actually High Intensity Interval Training. HIIT is all about going above and below an exertion threshold, and the body can sustain these high intensity intervals for about 15-20 minutes. If your HIIT workout was 45+ minutes, it was most likely circuit training.



How often should I do HIIT?

HIIT can be very fatiguing, so give your body 2-3 days before taking your next class to let your body recover.



Should I try M7: HIIT?

If you want fast results, a sense of community, and to become more athletic, M7: HIIT is right for you.



Coach Andy’s advice for a first timer:

“Respect your rest periods! It’s easy to confuse feeling fatigued with showing intensity. During your active recovery, your coach will coach you on how to bring your heart rate down. Those 30 minutes MOVE, so you’ll be in and out in no time knowing you got a great workout.”




Ready to take your first M7: HIIT class? Use the In-Shape app to reserve your spot today. For a list clubs offering M7: HIIT, click here.