9 Week Fitness Fusion
High Intensity Interval Training
High Intensity Interval Training
Are you ready to redefine your fitness journey and achieve your weight loss and strength goals? Join our 9-week fitness challenge at Studio 25 Maribyrnong, where we harness the power of High-Intensity Interval Training (HIIT) to help you transform your body and elevate your strength.
High-Intensity Interval Training (HIIT) is a powerhouse of a workout that combines short bursts of intense exercise with periods of rest or lower-intensity activity. This dynamic approach offers a myriad of benefits, making it a cornerstone of our fitness fusion.
HIIT is renowned for its effectiveness in burning calories and promoting fat loss. The intensity of the workouts increases your heart rate and boosts your metabolism, creating an afterburn effect that keeps you burning calories even after you’ve finished exercising. This means you’ll be torching fat long after you leave our studio.
Plan for success
Week 1
You will have a consultation with the nutrition assistant and trainer assistant (30-45 min). We will gather as much information regarding your lifestyle, nutrition and eating habits for our certified nutritionist Bianca as well as your history of exercise and future goals, whether it's strength or pilates related, for our trainers. This consultation is also useful especially if you're new to the studio as you will have full access to the studio's classes and we will recommend a weekly workout structure based on your fitness and lifestyle goals. Complete a minimum of 3 classes in the first week.
Week 2
You will recieve a call from Bianca to book in a nutrition consultation to speak about the information gathered with the nutrition assistant. Bianca will recommend a nutrition plan for you to implement for the next 14 days and assist you toward your goals. You will also recieve a call from one of our trainers to book in a 60 minute consultation and initial personal training session. Within the first 20 minutes you will recieve a plan from your trainer, discuss ways to keep you accountable and then finish off with 40 minutes of physical tests. Complete a minimum of 3 classes in the 2nd week.
Week 3
While it's so easy to go back to old habits in the beginning, this is a reminder that it's the 3rd week and to not slip up as the beginning is the most crucial to build a solid momentum toward a strong fitness lifestyle. In the 3rd week you will recieve a 60 minute personal training session to continue from the previous session and expand on exercise form and technique so you don't hurt yourself during the classes. Be sure to implement your nutrition plan because you will need it for the upcoming second nutrition consultation. Complete a minimum of 3 classes in the 3rd week.
Build your momentum
Week 4
This is where you will feel momentum and it's important to close out the first month by doing these 4 things - reflect on your previous 3 weeks on how it went and new learnings, stick to the current plan, come up with questions for the trainers and nutritionist, and plan out the next 30 days. Your accountability coach will help with that as you discuss this in your weekly catch up. Please stick to your nutrition plan as this will be handy to reflect on with Bianca during your second consultation. Try to complete a minimum of 4 classes in the 4th week.
Week 5
Habits will be strong at this point of the program so don't lose focus. Try your best to add to the momentum by making sure that you get a good PT session to work on improving your form and strength, hiit the cardio classes hard! Catch up outside of the studio with the new friends you've made, try and hit a new PB with our strength and conditioning and keep your back and core strong with Pilates. Try to complete a minimum of 4 classes in the 5th week + PT.
Week 6
If you're reading this now, just remember that week 6 is where you will start to feel those small aches turn into real aches if you don't stretch or stick to a good core routine but at Studio 25 we've got you covered with our pilates classes. If you've been sticking to the plan from the beginning you will have pilates listed on the weekly classes to complete which will keep you going now that you're waist deep in the training block. Try to complete a minimum of 4 classes in week 6 + PT.
Friends forever
Week 7
Reflecting on the training up to this point, let's think about our strengths and weaknesses to see if there's anything missing. There's no such thing as perfection so now it's the time to see if we can improve by focusing on our least worked on areas while balancing the momentum to keep rolling forward until the end. It will be a good time to book in for the 2nd consultation with Bianca if you haven't had that already. Try to complete a minimum of 4 classes + PT in week 7.
Week 8
It's time to flex those muscles in the classes with all your new strength and technique. Don't slow down, keep your eyes on the target. If you squint a little, you can now see the finish line. These last 14 days will play a big part on how you finish your entire journey. Yes you have gotten a lot stronger. Yes you are seeing new shape and tone in your body, but don't let a 9 week fitness program turn in to a 7 week one by taking your foot off the gas early. We see members start to become complacent so don't sell yourself short, go even harder and fit another class into this week!
Week 9
Finishing the final week with a victory dinner where we will hand out prizes for the most consistant, most improved, and overall champ but before we do that let's have one more final strong PT session with your trainer and supporter one last time. If you haven't seen Bianca for the second time make sure to book yourself in and smash out some classes!
Can't wait to meet you guys, get to know each other and have some fun times! Get in touch now if you'd like a quick chat about this or the studio in general.
Beyond weight loss, HIIT workouts are designed to enhance your strength and endurance. By incorporating a mix of cardiovascular and strength-based exercises, HIIT helps you develop lean muscle mass and improve overall fitness. This balanced approach ensures you’re not just shedding pounds, but also building a strong, resilient body.
With our carefully structured schedule, you'll experience a range of HIIT sessions tailored to different fitness goals. From intense cardio workouts on Monday and Wednesday to focused strength training on Tuesday and Thursday, and hybrid sessions over the weekend, our program ensures comprehensive coverage for optimal results.
We understand that high-intensity workouts can sometimes lead to soreness. That’s why we offer Reformer Pilates sessions to complement your HIIT training. These sessions are perfect for stretching, recovery, and improving flexibility, helping you feel refreshed and ready for your next workout.
- Monday & WednesdayCardio HIIT – Boost your heart rate and burn calories with high-energy cardiovascular workouts.
- Tuesday & ThursdayStrength HIIT – Build muscle and improve strength with targeted resistance exercises.
- Friday, Saturday & SundayHybrid HIIT – Combine cardio and strength for a versatile, full-body workout.
- Additional Pilates SessionsPerfect for recovery and flexibility, ensuring you stay limber and strong throughout the challenge.
Embark on our 9-week fitness challenge and experience the transformative power of HIIT. Whether your goal is to shed pounds, build strength, or simply enhance your overall fitness, our program is designed to deliver results. Join us today and take the first step towards a healthier, stronger you!
Take your training to the next level and build an unstoppable momentum through our 9 week training block where we fuse training and nutrition with a team of experts to finish 2024 with good exercise, healthy nutrition, and new friendships from the studio.
The 9 week training block will include 9 weeks of full inclusive membership that will allow you to do any of Studio 25 sessions, 8 x 60 min personal training sessions, 2 x 45min consultations with a certified nutritionist, and weekly accountability with your trainer. For pricing and more detail please register your interest below.
If you are interested in the this opportunity to elevate your health or want to know more information about this 9 week fitness fusion including pricing, flexibility and tailoring the package to suit you simply fill out the form below, and we’ll get in touch with you soon.
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If you are interested in the this opportunity to elevate your health or want to know more information about this 9 week fitness fusion including pricing, flexibility and tailoring the package to suit you simply fill out the form below, and we’ll get in touch with you soon.
