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High Intensity Interval Training (or HIIT) is still a popular form of functional training for many gym goers, but with the rise of events like Hyrox and Crossfit there is more competition out there. This means finding a balance between offering clients the latest events and still offering traditional HIIT class sessions.
The surge in popularity came back in the early 2010s, peaking during 2020 with the rise of home workouts and people trying to stay fit during lockdown. HIIT training is still a popular workout style, with individuals performing a range of exercises in repeated quick bursts at maximum or near maximal effort with periods of rest or low activity between bouts.
Not a fad, this type of training has stayed consistent, with many large gym chains and boutique studios offering these classes to customers. Whether incorporated within an existing facility or as its own boutique studio, HIIT studios are not just a fad but a feature of the fitness industry, which is still thriving, essential, and here to stay.
We find aspiring owners are pretty good at knowing what exercises and classes they want to run, but looking at the wider picture can leave them feeling a bit lost, so today we are going to look into how to create a high-intensity interval training studio.
What is HIIT?
As mentioned, HIIT stands for high intensity interval training, where individuals perform exercises in repeated quick bursts at maximum or near maximal effort with periods of rest or low activity between bouts. Its popularity has soared with quick workouts, giving people back more of their time for their regular lives and providing a proven benefit to overall fitness and health.
Its popularity was borne out of the fact that people were bored of traditional cardio fitness and wanted a quick way to burn calories and stay fit that didn’t require two hours on a treadmill. The rise in functional fitness coincided with the beginnings of this training style, as consumers became more interested in functional fitness over simply getting bigger muscles. They wanted to look better and feel better as well.
High Intensity Interval Training involves pairing periods of intense high-energy exercise with low-effort rest intervals. Due to its nature, altering the periods of exercise and recovery allows you to create an infinite number of interval training workouts. People appreciate the variability, which removes stagnation and boredom in training.
Modern HIIT
As with any new business venture, it is important to familiarise yourself with the current market. The established HIIT industry has two main sections: the open-plan functional training gym and boutique studios with a HIIT focus. However, competing trends are emerging, which can be seen through the rise of Hyrox, and it may be wise to also explore how these could be incorporated into any new potential gym layout.
In an established training facility, any HIIT zone is almost always incorporated retrospectively. However, this does not make the facility any less suitable for group HIIT sessions, as these facilities often have large spaces and a range of equipment available to experiment with.
The high intensity boutiques have been designed with group HIIT classes in mind. This means that the entire environment has been carefully thought through from the moment you walk into the facility to get you motivated and ready for an intense training session. These facilities can push the sense of community and capitalise on the increased accountability between members to keep attendance numbers high.
What Is a HIIT Workout?
HIIT Training can take many forms, if this is something you're still unsure about then this is the section to read over. One of the best things about HIIT is that it can be performed with or without equipment. This makes the number of HIIT exercises which can be performed in a session nearly unlimited. Popular modern options to include are Tabata, 30-20-10, Sprint Interval Training (SIT), and Pyramid Schemes.
There are so many different HIIT workout types available, it’s really about finding the right mix for a gym's client base. Variety is key, and it’s worth offering a mixture of class types so that you don’t narrow your offerings too much. Classes don’t need to cover everything, and it’s okay to change this as your client base expands or if things aren’t working when experimenting.
There is no hard and fast rule when it comes to creating a HIIT studio, but make sure classes suit a range of preferences, abilities, and fitness levels. The last thing you want to do is exclude a large part of the customer base by offering the wrong type of classes. Make sure to cover both the cardio aspect and resistance, so balance classes that focus more on cardio and others that incorporate strength training exercises.
What are the Benefits of HIIT?
While the health benefits are probably the first thing that comes to mind for clients and yourself, there are benefits that a fitness business can see from running these types of sessions. Starting with the health benefits, most clients will see muscle building, improved metabolism, lower blood pressure, and wider health improvements to the brain and reducing risk of issues like diabetes.
As a business owner, it's likely that this will be a draw for potential clients. Regularly running successful sessions can foster a loyal client group that will regularly attend sessions. Sessions can be long or quick, HIIT being quicker means that more classes could be fitted into a day which increases revenue. Lastly, if this is the first gym opening, then it makes it easier to progress into other interest areas as we will have the basic equipment needed to expand from (i.e. CrossFit or Hyrox) if this is of interest.
Get Equipped
The beauty of HIIT is that most of its success lies in the creativity of those running the session, rather than just the equipment. This means that hosting HIIT sessions is a possibility for anyone on any budget, space or member base. However, to get started and set up a good HIIT training studio, we would recommend beginning with the following pieces of equipment:
| Equipment | Price | Reason |
| Treadmill | £2,500 - £3,500 |
We recommend a self-driven treadmill such as the Storm Curved Treadmill. Even if you already have treadmills in your facility, consider investing in these alternatives for HIIT classes, as standard treadmills are not mechanically built for continuous intense intervals. They also don't give members the ability to sprint from a standing start and can go into standby mode if not in use for a set amount of time, interrupting the training sessions. |
| Rowing Machine | £2,000 |
High-intensity interval training (HIIT) on a rowing machine involves many muscle groups. Rowing machines allow members to focus on short intense rowing bursts and periods of rest or low-intensity rowing. Members will find improvements in cardiovascular fitness, reduced stress levels, and lifted moods after they recover from using it. |
| Ski Trainer | £1,300 |
Similar to the curved treadmill, a Ski Erg is a great choice for HIIT sessions as it allows users to stop and start during training with little interruption. It's a low-impact exercise that works the whole body The skiing motion is a killer workout and will leave members with the quick cardio boost that HIIT sessions require. |
| Air Bike | £1,000 |
Air Bikes like our Storm Air Bike have quickly become a favourite for HIIT training as they give the user a full-body cardio boost and are easily mounted or dismounted, allowing for quick changes. They also give the option to train only the lower or upper body, adding extra flexibility to the circuits. |
| Dumbbells | £1,000 - £1,500 |
In HIIT sessions dumbbells help members to burn calories, improve strength, and increase speed. While dumbbell sets can be a smart investment, they can get expensive, especially when adding larger weights. We recommend urethane dumbbells due to the highest level of durability, but rubber or hex dumbbells are great alternatives. |
| Kettlebells | £500 - £1,200 |
Kettlebells are a great way to add variety to HIIT workouts. Whether it's cast iron or competition specs that are chosen either can be combined to create a challenging full-body workout. These are some of the best exercises to enhance cardiovascular fitness and strength. |
| Sandbags | £800 |
There is a reason that sandbags always make an appearance for HIIT training. It's because they are engaging and good for a wide range of exercises improving functional fitness. No matter the exercise consistent use will lead to improvements to functional strength, grip strength, and improved balance & coordination. |
| Plyo Boxes | £1,700 |
Vital to any HIIT studio, plyo boxes offer members explosive movement training with minimal other equipment requirements. This versatile tool can save on storage space and add an extra dimension to their training by adding jumping, dipping and incline/decline bodyweight exercises. Nothing screams high intensity like burpee box jumps. |
| Exercise Mats | £600 (30 x Origin Vinyl Exercise Mats) |
One of the benefits of HIIT is that sessions can be run without equipment. Body weight movements within a HIIT session are a great way of bringing versatility to a session without investing in further equipment. Whether it's with or without equipment, make sure that enough mats are available for members. Durable vinyl or yoga mats are a great choice, but if you are still not sure, then take a look at our mat buying guide to find the right one. |
| Wall Balls | £540 (Wall Ball Set) |
If space and budget allow, a functional rig with wall-ball targets is another fantastic addition to any HIIT studio. If a rig is a bit out of budget, then a great alternative is to use tape or markings at a point high up the wall for people to throw the balls towards. |
| Sled + Track | £350 |
Sleds engage the entire body but are especially great for lower-body power and speed training. They're great for decreasing body fat and increasing mental toughness. If possible, consider adding a turf or sprint track. If this isn't an option, there are alternative wheel-based sleds like the Torque M4 & M1, which work on standard gym flooring. |
Depending on your space, members numbers, and budget, you can increase the quantity and variety of equipment. The beauty in all of this is that there is no need to have all of this equipment in one go, if you get the basics to start with then as classes grow and the business expands additional equipment can be added.
Quantities of Equipment Required
Equipment quantities really depend on the type of classes being hosted. When starting out cyclical circuit-based HIIT sessions will be best. This is because classes can be run in a station style setup which means a large amount of equipment isn't required to run classes.
Compare this to standardised class-based HIIT sessions in larger facilities, where more equipment is often needed so that more members can use the same type of equipment at the same time. This is something to aim for but requires a more significant investment in equipment which may not be possible for all sites.
It can be difficult to specify how much equipment will be needed as it is highly dependent on the type of facility, size of space, and number of participants expected. Make sure to break down your plan in as many ways as possible to avoid overspending or purchasing the wrong type of kit.
Additional Considerations
While the equipment is essential for running sessions, it's also key to consider the other factors that go into creating an incredible studio. There can be many additional factors to consider when building a custom studio space. The size of the space is a good starting point, as this will decide how much equipment can fit in the space and limit what can actually be done.
Our team recommends a minimum space of 2,500 - 3,000 square feet for this type of studio. When it comes to the finer details, keep in mind the number of members needed and aim for around 40 - 60 square feet per member and 45 - 75 square feet for each machine.
Keep in mind space for changing facilities, toilets, equipment storage, reception, office space, parking, and disability access. It's also good to consider the wider space itself. Consider aspects such as ceiling height, especially if there are plans to install rigs.
Some questions to ask are: Is the gym accessible for lots of users? Are you going to be situated close to the target audience? Is there room for growth and expansion? Regardless of site size, some thought should be given to the future. All being well, the membership will grow, and that means there may come a time when expanding the space is required. Consider if this is possible at the chosen site.
Conclusion
To conclude, we hope this blog has made it a bit clearer what is needed to create a high-intensity interval training studio. Armed with this information, it should be possible to build out a custom studio more easily. If you need more help, please get in touch with our team at 0131 526 3770 or [email protected].
First published on: 20th December 2016. Updated on: 7th November 2024.
