top of page

High Intensity Bootcamp

High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue.

HIIT workouts provide improved athletic capacity and condition as well as improved glucose metabolism. Compared with other regimens,  research has shown that HIIT regimens produced significant reductions in the fat mass of the whole-body.

Here at Dragonfoot gym we have our twist on what we offer within our HIIT Circuit sessions. We have been getting our Amateur and Professional fighters into peak condition since 1999.  We now offer these classes to the general public who are looking for real results by gaining all the benefits which we offer.

What are the benefits...?

  • Helps build endurance- High intensity training adapts to the cellular structure of muscles which enables you to increase your endurance while doing any type of exercise. “Journal of Physiology,” posted a study where people participated in HIIT for eight weeks and the results showed that they had doubled the length of time they could ride a bicycle while keeping the same pace.

  • Burns calories and fat in a shorter period of time – HIIT is great if you have a limited amount of time to work out. Studies show that 15 minutes of high intensity interval training burns more calories than jogging on a treadmill for an hour.

  • Effective energy use – HIIT uses a system of work-hard-then-recovery intervals, alternating between high intensity workouts with short resting periods. Through interval training your body learns how to efficiently use the energy that comes from your body’s energy system. HIIT also helps remove toxic wastes from your muscles during the resting periods.  Alternating between the exercises also helps you breathe effectively.

  • Boosts metabolism –  High Intensity Interval Training helps you consume more oxygen than a non-interval workout routine. The excess amount of oxygen consumed helps increase your rate of metabolism from about 90 minutes to 144 minutes after a session of interval training. Thus the increased metabolism helps burn more calories at a faster rate.

  • Burn calories and fat hours after you leave the gym- When participating in such high intensity workouts your body’s repair cycle goes into hyper drive. This means in 24 hours after a HIIT workout your body is still burning calories and fat whereas in steady-pace workouts, you may not. HIIT gets your heart rate up quickly such as plyometrics, high knees and jumping jacks can be implemented into a HIIT workout. 

  • Lose fat and not muscle – Steady cardio is often associated with losing muscle. HIIT workouts, however, combine weight training (the weight being your body) and effectively allows dieters to preserve their muscle gain while still shedding weight.

  • Structured workouts – The great thing about High Intensity Interval Training is that you don’t have to limit yourself to just running or biking. We structure a variety of exercises switching from using weights to using your own body weight utilising your full body for a total full body workout like no other.

  • Good for heart health – Extreme training helps build extreme results. It’s hard for most people to push themselves to an anaerobic zone where you lose your breath and feel your heart pounding faster and faster. With interval training it’s easier to push yourself to that level because of the rest interval that comes right after you reach that point. This helps keep a healthy heart and helps blood flow effectively throughout your whole body.

  • Challenging – HIIT workouts offer seasoned workouts a new challenge and beginners a quicker way to see results. You are constantly pushing yourself out of your comfort zone therefore you can never get bored with your workout!

Have you ever watched Boxing or UFC on the TV and wished you could be as fit as a professional fighter? Dragonfoot HIIT Circuit sessions offer you just that!

And the best part it's all at your own pace which will improve as you push yourself further.

We also offer diet and nutritional advice to tailor-make your training to maximise the results you desire. We offer tailor made diets FREE to all our members.


Sessions cost £5 per session which last 1 hour.

Whats involved?

Warm up consists of 1 Mile Jog/Run split into intervals: Run/Walk (10 Mins)

Then once fired up back in the gym...

High Intensity Interval Training for full body work out (30 Mins)

Abs/Core Blast (10 Mins)

Cool down and stretch (10 Mins)


bottom of page