What is HIIPFIT
Cardio + Strength + Yoga
KHF’s HIIPfit is an interval workout program designed to increase fat loss, tone muscle, and boost your metabolism while developing mobility and flexibility.
Our workouts are designed for individuals of all fitness levels, from total newbies to athletes.
The workout is broken down into three training sections:
The Warm-Up
The Workout (Treads, Floor, and Burnout)
The Cool Down
Before class, you will be assigned a number from 1-9 and will either start on The Tread or The Floor during The Workout. From there, your certified KHF instructor will guide you through a full mind and body experience fueled by the rhythm of music, signature lighting, and charismatic instructors.
1. The Warm Up
KHF is all about the community. While your workout is an individual challenge, we start every workout with our signature Warm Up as a team.
The Warm Up is a thoughtful mix of beginners yoga and cardiovascular exercises designed to get you ready to tackle your best workout yet. Your instructor will coach you through each move and the good news is, the Warm Up is the same each class. This way you can continue to progress overtime and master your Warm Up with each and every class.
After the Warm Up, if you’re starting on treads you’ll head to your assigned tread and start warming up on the treads with a power walk or light jog. If you’re starting on the floor you’ll stay on the floor after the Warm Up and your instructor will demo each exercise.
2. The Workout
The Workout is broken into three total training sessions. The Treads, The Floor and The Burnout.
The Treads
After the Warm Up, if you’re starting on treads you’ll head to your assigned tread and start walking or jogging.
Whether you walk, jog or run, you’ll go at your own pace based on your fitness level.
During your tread set, your Instructor will coach you through Working Sets and Active Recovery Sets.
You pick your speed, we call it “Finding Your Challenge.”
The Floor
Built around the combination of aesthetic training, yoga-centric movement, and mobility, our floor exercises are designed so you can focus on building your strongest self.
Your coach will demonstrate each exercise for the specific class. You will grab your equipment and pick your weights for the specific move.
After the demo, you will complete each exercise as an AMRAP (As Many Rounds As Possible) until the final countdown.
Your Instructor can provide options for any movement if you have injuries or limitations.
The Burnout
After you complete your Tread and Floor sets, the entire team will meet back on the floor to complete the final stage of the workout, The Burnout.
The Burnout is a combo of power yoga, sports agility for all skill levels and core.
2. The Cool Down
Every workout should end with a cool down, something you won’t find at every fitness facility.
The Cool Down is your time to relax, recover, stretch and celebrate your accomplishments. Rooted in yoga, your Instructor will guide you through a holistic stretching session with a focus on stretching the main muscles and body parts used during your workout.
A Better Treadmill Experience
WOODWAY treadmills feature revolutionary technology that provides users with an experience unlike any other machine on the market. It’s an amazingly advanced system, specifically designed to be easier on bones, joints, muscles, and tendons.
A system so durable, it runs reliably year after year – yet saves more energy than any other treadmill. A system so comfortable, that you can even run barefoot.
Only WOODWAY’s running surface actually absorbs energy at the point of impact, which eliminates harmful shock to joints and connective tissues.
WOODWAY’s are the ideal cardio solution For The Long Run.
Preparing For Class
We developed this checklist so you can be ready to tackle your first HIIPfit class.
Click the title below to read more.
+ Before Your Workout
- Checkout some of our workout videos.
- What will I need: Workout clothes, running shoes, and water.
+ ARRIVAL
- Get to the studio 15 minutes before the start of class and let the front desk know you have arrived for your first class. This will give us a chance to give you a quick tour and introduce you to your instructor.
- You will receive a number and be assigned to the floor or tread.
- Stay hydrated. Buy or bring water (we have a fancy filtered water fountain).
+ DURING YOUR WORKOUT
- Remember above, you need workout clothes + running shoes + water, oh and a smile.
- We begin with The Warm-Up on the floor all together
- After the warm-up if you’re starting on treads you’ll head to your assigned tread and start walking or jogging. If you’re starting on the floor you’ll stay on the floor.
- You’ll workout in varying intervals for 50 minutes hitting the floor twice and the treads twice.
- Then everyone moves to the floor for The Burnout, a combo of power yoga and core work.
- You’ll finish your workout with The Cool Down.
- And… please no cell phones, we can all Instagram together after class!
+ TERMS TO KNOW
- The Treads: The cardiovascular work on the treadmills is broken into Working Sets & Active Recovery. You pick your speed in each, we call it “Finding Your Challenge.”
- The Floor: On the floor the instructor will give a quick demo of three total moves and then you’ll pick your weights and get to work doing as many rounds of the three exercises as possible.
- The Burnout: the instructor will guide the entire class through a mix of power yoga and core work. And don’t worry if you are new to yoga centric movements. There are signature positions we use in each class; downdog, chair pose, warrior 1, warrior 2.
+ BUY & BOOK CLASSES
- ONYX offers memberships for 3, or 12 months
- You can book classes on the miindbody app orhere on our website.
+ AMENITIES
- UV filtered water fountain, fancy right?
- Bottled water for purchase.
- Complimentary sweat towels.
- Showers & toiletries.
- Storage. (a great place to put that cell phone, on silent of course)
- Free parking in our parking lot! YAY!
