HIIT Personal Training — Melbourne
Time-efficient conditioning and fat loss, built on evidence-based interval structures and smart strength finishers. Sessions scale to your fitness and recovery so you get faster, leaner and fitter without burning out. Train at our Roxburgh Park HQ and Cremorne studio or book mobile sessions across Melbourne. Free body scan is available with your training assessment.
We train for results. Book your transformation today.
What you get
- Free assessment + body scan baseline: goals, readiness, movement checks and simple performance tests to set your starting zones.
- HIIT built for you: intervals targeted by RPE/heart rate (or wattage) across bike, rower, sled, track, battle ropes and mixed circuits. Scaled from beginner to advanced.
- Fat loss + cardio fitness: work to rest ratios that push intensity safely while driving VO₂max and metabolic efficiency, then strength finishers to keep shape changes.
- Nutrition and recovery coaching: protein and energy targets matched to your training days, plus sleep and regeneration anchors so you recover like an athlete.
- Measured progression: periodic re-screens, watt or pace personal bests, heart-rate recovery and body scan deltas so you can see progress each block.
Free body scan baseline with your assessment
Competition prep available (bikini, figure, fitness)
Sports skills preparation with our sports training program
Why HIIT works for busy lives and serious results
VO₂max fast track
Short and long intervals from 30 seconds to 4 minutes efficiently raise aerobic power for general fitness and sport readiness.
Short and long intervals from 30 seconds to 4 minutes efficiently raise aerobic power for general fitness and sport readiness.
Metabolic impact
Low volume HIIT protocols still move the needle for body composition and insulin sensitivity when progressed logically.
Low volume HIIT protocols still move the needle for body composition and insulin sensitivity when progressed logically.
Joint friendly options
We prioritise low impact tools like the air bike, rower, sled and ski erg, and dose running and jumping based on your screen.
We prioritise low impact tools like the air bike, rower, sled and ski erg, and dose running and jumping based on your screen.
Our method: assessment led intervals, personalised programming, hospitality level coaching
Expect a thorough intake and EZMUSCLE screening to map goals, history and baseline metrics. Programming blends exercise science, program design and progression, and behaviour based nutrition. Every session is purposeful and progressive. Movement, nutrition and regeneration are integrated so your intervals hit hard, safely, and recover fully.
Your HIIT blueprint (how we structure progress)
- Session design — Warm up, main intervals (for example 6–10 × 1:1 at 85–95% HRmax or RPE 8–9, or 10–20 × 30/30), cool down and breathing or regeneration.
- Block periodisation — Three to five week blocks cycling long intervals, short burst repeats and mixed conditioning with strength finishers.
- Load management — Weekly hard to easy rhythm with volume caps, heart rate recovery checks and RPE audits so you adapt without frying your nervous system.
- Strength synergy — EMOMs or complexes, sled pushes, carries and hinge or knee pairings to build muscle, posture and engine.
- Cardio metabolic markers — VO₂max estimates, watt or split improvements, blood pressure trends and heart rate recovery to prove your engine is growing.
- For sport — Add change of direction, acceleration and reactive drills. Then template energy systems to your game demands.
Simple, smart and repeatable so your conditioning climbs and your body composition follows.
What clients intend to achieve
I want faster fitness. Short sessions that actually leave me fitter each week, not just sweaty.
Drop body fat while keeping muscle. Measured on the scan, not just by feel.
Lower my blood pressure and stress while building an engine for weekend sport.
Improve 2k row and 5k run times without daily long cardio.
Look stage ready with conditioning dialled in for competition prep.
Get game fit. Repeat sprints without gassing out by halftime.
FAQs
- What happens in the free assessment?
- We review goals and history, run movement and readiness checks, capture baseline heart rate, pace or watt data, and give you a free body scan starting point. You will leave with a plan.
- Is HIIT safe if I am new or returning?
- Yes. Intervals scale perfectly. We start conservative, emphasise low impact modes and progress weekly with your recovery window.
- How often should I do HIIT each week?
- Most clients start with two to three HIIT days, paired with one to two strength or skills days. We adjust with heart rate recovery, RPE and performance markers so you recover well.
- Can HIIT really improve VO₂max faster than steady cardio?
- Well programmed intervals are a time efficient way to raise VO₂max. We use both short and long intervals to target different systems and keep progress moving.
- Will this help my blood pressure or metabolic health?
- Regular training supports blood pressure and metabolic health. HIIT is an effective option when dosed and progressed appropriately.
- What if my knees or back are sensitive?
- We select joint friendly tools and manage impact and volume. Strength and mobility finishers reinforce good positions.
- Do you offer competition prep?
- Yes. Conditioning peaking, posing practice support and health first guardrails for bikini, figure and fitness categories.
- Do you coach sports skills?
- Yes. Our sports training program adds change of direction, acceleration and reactive drills to HIIT so you perform under fatigue.
Ready to train smarter
Book your free assessment today. From $120 per session. Competition prep is available. Sports skills preparation with our sports training program.