HIIT workout
Proven HIIT workouts deliver results that your members want

In the last issue we wrote of the benefits of High Intensity Interval Training (HIIT) and the place it has in the industry as a strong product offering to your current and future members. HIIT makes some large promises to both clubs and consumers as an exercise category and we wanted to share the latest research and results of a clinical study we conducted using our HIIT Cycle program Les Mills SPRINT.

Why should you care?

  • Providing on trend workouts that deliver the results HIIT promises is key in a competitive market.
  • Younger consumers come to our clubs with a higher level of knowledge about the type of training and results they want. Providing proven programs that will deliver those results has never been more critical.

So how did Les Mills SPRINT™ stack up in terms of physiological benefits that it promises to deliver?

Results summary:

Peak oxygen consumption and leg strength increased significantly for the HIIT group (+9.7% and 11.9% respectively)

There were significant decreases in the HIIT group for blood pressure (-9.9%), fasting blood glucose (-7.0%), total cholesterol (-6.0%), LDL cholesterol (-7.8%), triglycerides (-16.3%) and fat mass (-1.1%).

The HIIT intervention significantly improved all variables except HDL cholesterol (Good Cholesterol).


Adding high intensity interval cycling to the routine of trained adults improved physical fitness.
Our results suggest that replacing one session of moderate intensity exercise with two 30-minute sessions of cycling HIIT is an effective, low impact option to improve cardiovascular, metabolic and musculoskeletal fitness, as well as body composition.

Low Impact HIIT programs are a great way of ensuring all members current and future have access to HIIT training benefits, which in turn keeps them achieving results found in the study and keeps them engaged in exercise at your facility for longer.

What we knew:

HIIT elicits more significant health benefits than standard Moderate intensity exercse programs.

Previous research conducted proved the above utilising weight bearing exercises with varying focuses of Strength, Plyometric and Speed training.

However these modalities are not feasible for individuals who cannot perform impact activities

What we wanted to know:

Could a HIIT program performed on an indoor bike (Les Mills SPRINT) potentially provide an alternative with the same physiological benefits as a typical HIIT protocol?


Replace 1 moderate intensity exercise session with 2 HIIT Les Mills SPRINT classes per week, for 6 weeks in physically active adults.

36 active adults age 26 – 60 years of age were divided into 2 groups, age, sex, and physical activity were matched.

18 Participants did NOT change their current exercise regime (Group FIT)

18 participants replaced 1 cardiovascular training session with 2 – 30 min HIIT cycling sessions (Les Mills SPRINT) (Group HIIT)

HIIT image1

Conducted over a 6 week intervention with pre and post measurements on the following:

  • Cardiovascular fitness Oxygen consumption
  • Body Composition Fat Percentage
  • Strength Leg
  • Blood Pressure Systolic and Diastolic
  • Blood Profile Cholesterol, Triglycerides, fasting glucose
HITT 2 image

Peak oxygen consumption and leg strength increased significantly for the HIIT group (+9.7% and 11.9%respectively.) Fat mass decrease (-1.1%).

Average Leg strength increased 9kg for a 1RM dead lift test using a dynamometer.


Systolic blood pressure was significantly (p<0.05) higher for Group HIIT than Group FIT at initial (131 mmHg HIIT, 119 mmHg FIT). Other initial measures did not vary significantly between groups.

Systolic and diastolic blood pressure were significantly (p<0.05) less after the intervention for Group HIIT. Systolic blood pressure decreased by11 mmHg (8.4%, p<0.01) and diastolic decreased by 8 mmHg (9.9%, p<0.01). Blood pressure did not change significantly for Group FIT, nor did final values differ significantly between intervention groups.


Blood panel profile measures pre- and post intervention are shown above. Total cholesterol (TC), low density lipoprotein cholesterol (LDL-C), triglycerides (TRG), and glucose (GLU), decreased significantly (p<0.05) for Group HIIT from initial to final. High density lipoprotein cholesterol (HDL-C) is the only variable that did not change for the HIIT intervention group.

To review the findings in full, please see the published findings which have been published with the Journal of Fitness Research.

At Les Mills Asia Pacific we are committed to Creating a Fitter Planet. Implementation of high quality, results focused programs backed by research keeps your members coming back to your facility and helps with the collective goal of creating a fitter planet. Please get in touch with us at Les Mills Asia Pacific and one of our team members can help your with your HIIT program selection.


Author: Andrew Taylor National Account Manager, AUS