Frequently Asked Questions


High intensity interval training has gain popularity in the fitness industry over the last few years.  Exercisers of all shapes, sizes and abilities benefit from HIIT cardio training. Why is simply, HIIT works!

HIIT training is designed to be hard, after all it is called High Intensity. Not medium, not kind of difficult, but HIGH in intensity. Our aim at Secret Grit Club is to push your personal limits and get you as close as possible to your own personal “threshold” as we can.

We have assembled below some of the questions we get asked the most. We hope this information will help you decide if the Secret Grit Club is for you.

What Is High Intensity Interval Training?

HIIT workouts are an alternative to traditional steady-state cardio exercise like, running, cycling, swimming, etc. which involves exercising at a steady intensity or pace. HIIT combines periods of high-intensity ‘bursts’ and low-intensity rest activities for a set number of rounds, distance or time. Although Interval training has been around since at least the 1900’s it has recently seen a surge in popularity and is an incredibly powerful training programme. People who train HIIT benefit from a higher metabolism rate and an increase in cardiovascular fitness.

How fit do I need to be to join a Secret Grit Club HIIT session?

Secret Grit HIIT workouts are designed to challenge your individual fitness level. We make modifications to ensure anyone taking part will have their personal limits pushed, making sure you get the most from each and every session.

We list recommendations for a variety of fitness levels below.

Beginner (New to working out):

Due to its intensity levels, HIIT can place a considerable strain on the heart. So, if you are new to working out, we firmly suggest you integrate HIIT training slowly and gradually. Take the time to warm up your heart and muscles before partaking in any intense cardio activity.

Intermediate (trains 2-3 times per week): 

For heart health, if you already lead an active lifestyle and regularly train, we recommend adding HIIT twice a week alongside one or two days of regular steady-state cardio.

For weight loss, try two or three days of HIIT combined with one or two circuit training sessions.

Expert (works out 4-7 times per week):

For people with an advanced level of fitness, we recommend HIIT two to three time per week with an increase in ‘burst’ frequency and intensity. For heart health add two steady-state cardio sessions, for weight loss swap out the steady state for some strength training sessions. If an increase in difficulty is required, simply decrease your rest intervals.

How many times a week should I do Secret Grit Club?

A Secret Grit Club workout incorporates High Intensity Interval Training (HIIT) but outside in the fresh air. It is proven to be a great way to burn fat and improve cardiovascular endurance.

But the most common mistake people make is to do too much too soon. If you do not currently train your cardio 3-4 times a week, then you should not do HIIT Sessions three or four times a week. This approach will certainly end in you quitting.

HIIT is very tough on the body, and too much of it will negatively affect other areas of your workout routines.

So how many sessions you do a week, really depends on your current cardiovascular health. If in doubt start off with one or two HIIT workouts per week. If you can do more than that, it’s likely you’re not working hard enough in your current sessions.

At Secret Grit Club we encourage you to give 100% effort, and when you are done with your Grit workout, you should hardly be able to walk. If you still feel great and want to do more cardio, you simply aren’t going hard enough.

We recommend that before thinking of doing Secret Grit training, you should work up your cardio at least three times a week for 2-3 months beforehand.

We promise you that our Secret Grit training will be one of the hardest workouts you’ve ever done. As a result, you can’t do it every day. You will need time between sessions to recover your muscles if you want to make real progress. If you are serious about integrating Secret Grit interval training into your regular workout regime, try once or twice per week at full intensity. Any more and you are likely to experience diminished returns!

What should I bring to a Secret Grit Club workout?

If the weather is fine just wear your usual workout clothes, if it is raining then you may want to consider an all weather lightweight raincoat. Remember to always bring your water bottle and a towel, oh and a big attitude helps. Our trainers will do the rest.

Is a Secret Grit Club workout safe?

All of the Secret Grit Club sessions are designed with exercises that are tried and tested, result driven and most importantly they are scientifically proven to work. However, if you have health concerns, please ensure you get the all clear from your doctor before scheduling a Secret Grit workout.

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