High Fitness is a group fitness class that combines traditional aerobic movements with the principles of modern interval training. It is a no-equipment format that transforms old-school aerobics into an effective workout set to popular music. This class is designed to elevate cardiovascular fitness and incorporates elements of toning and cardio.
Core Components and Format
The fundamental nature of a High Fitness class is a blend of high-impact aerobic exercise and High-Intensity Interval Training (HIIT) principles. The workout merges familiar movements—such as grapevines, jumping jacks, and plyometrics—with short bursts of maximum effort followed by periods of active recovery. This format is designed to maximize calorie expenditure and improve cardiorespiratory health by repeatedly raising and lowering the heart rate.
Music plays a significant role, as the choreography is set to popular or nostalgic hit songs that drive the pace and energy of the class. Each song, or “track,” features simple, consistent choreography that makes the class easy to follow even for newcomers. Although the class is high-intensity, it is highly scalable, meaning participants are always given options to reduce impact or intensity to suit their current fitness level.
The Class Structure
A typical High Fitness class lasts 60 minutes and follows a structured progression to ensure an effective workout. The session begins with a dynamic warm-up, which gradually increases the heart rate and prepares the muscles and joints for the high-impact movements ahead. This initial phase often includes rehearsal moves that will appear later in the main workout segment.
The main body of the workout is structured around several high-intensity segments, often referred to as “peaks” or “blasts,” interspersed with active recovery periods. These peaks involve the most challenging cardio and toning tracks, pushing the participants to their maximum effort for short durations. The use of interval training ensures that the body is consistently challenged before being given a brief, moderate-intensity break to prepare for the next peak. Since the format requires zero external equipment, the entire class is focused on bodyweight movement and coordination. The hour concludes with a cool-down and stretching segment, which helps to gradually lower the heart rate and improve flexibility.
Distinguishing Features
High Fitness differentiates itself from similar group exercise formats, such as traditional step aerobics or dance-focused classes, primarily through its choreography and intensity control. The choreography is simple, set, and repeatable, prioritizing sustained maximum effort over complicated dance steps or intricate sequences. This focus on simplicity ensures the workout is accessible to newcomers, allowing them to focus on intensity rather than attempting to master complex footwork.
A significant feature is the integration of “boosts,” which are high-impact or high-effort options built into nearly every move. This immediate scalability means participants can instantly choose to “go high or go low” within the same track, personalizing the intensity of their workout moment by moment. This design allows individuals with varying fitness levels to participate side-by-side, achieving a challenging cardio workout tailored to their individual capacity.