What happens in the free assessment?

Goals/history review, movement and readiness checks, baseline HR/pace or watt data and a free body scan so we can personalise your HIIT plan.

Is HIIT safe if I’m new or returning?

Yes — we scale interval intensity/volume, emphasise low-impact modes, and progress weekly based on recovery and performance markers.

How often should I do HIIT each week?

Typically 2–3 HIIT days, paired with 1–2 strength/skills days — adjusted with HRR, RPE and performance trends.

Can HIIT improve VO₂max faster than steady cardio?

Well-programmed intervals are time-efficient for VO₂max gains; we mix short and long intervals to target different systems.

Will this help my blood pressure or metabolic health?

Regular exercise supports blood pressure control and cardio-metabolic health; HIIT is a proven, scalable option when supervised and dosed appropriately.

What if my knees or back are sensitive?

We select joint-friendly tools (air bike, rower, sled) and manage impact and volume. Strength and mobility finishers reinforce good positions.

Do you offer competition prep?

Yes — bikini, figure and fitness prep with health-first planning and posing support.

Do you coach sports skills?

Yes — our sports training program blends HIIT with change-of-direction and acceleration work to perform under fatigue.

From $120 per session • Free assessment

HIIT Personal Training — Roxburgh Park (3064)

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 in our Roxburgh Park studio or book mobile sessions across the northern suburbs. Free body scan is available with your training assessment.

Book your free assessment Back to home

We train for results. Book your transformation today.

5.0 (50)on Google

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 for beginners 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 & recovery coaching: protein + energy targets matched to your training days, plus sleep and regeneration anchors so you recover like an athlete.
Measured progression: periodic re-screens, watt/pace PRs, heart-rate recovery, and body scan deltas so you can see progress every 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 (30 s to 4 min) can raise aerobic power efficiently — great 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.

Joint-friendly options
We prioritise low-impact tools (air bike, rower, sled, ski erg) and intelligently dose running/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 & progression, and behaviour-based nutrition — delivered with premium service. Every session is purposeful and progressive; nothing is random. 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 (ramp HR + mobility), main intervals (e.g., 6–10 × 1:1 at 85–95% HRmax or RPE 8–9; or 10–20 × 30/30), cool-down and breathing/regeneration.
Block periodisation — 3–5 week blocks cycling long intervals (cardio focus), short-burst repeats (anaerobic/neuromuscular), and mixed conditioning with strength finishers.
Load management — Weekly hard/easy rhythm with volume caps, HR recovery checks, and RPE audits so you adapt without frying your CNS.
Strength synergy — EMOM/complexes, sled pushes, carries and hinge/knee pairings to build muscle, posture and engine.
Cardio-metabolic markers — VO₂max estimates, watt or split improvements, BP trends, and HRR 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, repeatable — so your conditioning climbs and your body composition follows.

What clients intend to achieve (and do)

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’ll leave with a plan.
Is HIIT safe if I’m new or returning?: Yes — intervals scale perfectly. We start conservative, emphasise low-impact modes (bike/rower/sled), and progress weekly with your recovery window.
How often should I do HIIT each week?: Most clients start with 2–3 HIIT days, paired with 1–2 strength or skills days. We adjust with HRR, 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 (air bike, rower, sled) 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.

Book now Explore performance training