The science behind the 35-minute workout

Science Meets Fitness: The Efficient Power of SUMHIIT's High-Intensity Workouts

News flash: Not all high-intensity workouts are created equal. You already know there’s something special about SUMHIIT Fitness, but what you might not know is we wove science into the DNA of the workout. Abbreviated workouts can be even more effective than longer workouts when they are executed at a high intensity. We like to think of it as working smarter, harder and shorter; but we’ll let the science speak for itself.

The SUMHIIT Fitness workout is high-intensity functional training (HIFT). HIFT is similar to high-intensity interval training (HIIT). But unlike HIIT, HIFT features an equal emphasis on cardiovascular and strength training. The key similarity between HIIT and HIFT is not only in the level of intensity, but also in the brevity of both workouts. If you want to learn more about the difference between HIIT and HIFT, you can check out our article here (LINK TO HIIT vs. HIFT article).

If you’ve taken a SUMHIIT class before, you’ve probably heard your coach say, “You can do anything for 15 seconds!” The idea behind a quick HIIT or HIFT workout is that because the exertion period is short, the effort is high.

Understanding aerobic and anaerobic zones

And how you’ll hit both in a SUMHIIT class

When you perform cardio increments at a sustainable level, like running or bicycling, your body enters an aerobic state. That means it is using oxygen as its energy source. The cells in your body synthesize the oxygen, and a cellular reaction occurs. From that, energy is produced and delivered to the rest of your body. Over time, your heart becomes stronger and more efficient at pumping blood, so it doesn’t have to work as hard to distribute oxygen. Your blood will start to deliver more oxygen to your body, including your muscles. Meanwhile, your lung function also improves, allowing you to breathe in even more oxygen. We believe aerobic exercise should be included as a core component of your overall routine.

When it comes to high-intensity training, the goal is to increase your effort beyond the aerobic zone and reach an anaerobic state. Anaerobic means “without oxygen.” During the shortened exertion periods of a HIFT or HIIT class, your heart rate skyrockets and demands immediate energy. Rather than relying on oxygen, your body turns to stored energy like glucose to get you through your workout. Anaerobic exercise is known for burning fat, boosting metabolism and building muscle.

How both zones work together to create a high-intensity workout

You’ll leave the studio with a supercharged cardio burn

SUMHIIT is an efficient workout because when you take a class, you can hit both zones in just 35 minutes. During exertion —  like bike sprints — your heart rate will push into 80 to 90 percent of your target heart rate. This is the anaerobic zone. When you hop off of the bike and head to the floor, your body slips into rest and recovery, and back into aerobic. The frequent transition between zones means that you’re getting the benefits of both: fat burn, metabolism, endurance, lung capacity, calorie burn and more. And because you don’t stop moving during the entire 35 minutes of class, the calorie burn continues long after class is over.

In addition to reaching aerobic and anaerobic states during class, we’ll always give you strength and resistance training to build muscle. Stronger muscles utilize oxygen more efficiently, which boosts your cardiovascular endurance. It’s a win-win for hitting all the goals of your fitness journey.

SUMHIIT Fitness delivers the results of a 55-minute workout in 35 minutes. No need to thank us, you’re the one who’s going to pack 55 minutes of hustle into a half hour! Haven’t tried a class yet? Your first one’s on us.