High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is a counterpart to traditional cardio training. With traditional cardio training, you divide your energy so that you can keep up the activities for an hour or more, whereas with HIIT you continually push yourself to the limit. HIIT is a highly effective and efficient way to improve your stamina, increase muscle mass, burn fat, boost your metabolism and eventually develop a toned, athletic body. Exercises are carried out in short, intensive, alternating intervals so you’ll never get bored.  

Ticket hour - All levels

During an HIIT lesson you will train every group of muscles using your own body weight and light dumb-bells. This allows you to adjust the intensity to your own level. Although each training session involves fixed intervals of exercising and resting, you can always take an extra break (or skip a break) if you need to. The lessons are therefore ideal for beginners and people with more experience.

 

Teachers

Shely Santana dos Santos

Shely Santana dos Santos

Shely started practicing Capoeira when he was eight years old. In 2007 he started as a Capoeira instructor, until 2013 in Argentina. Besides Capoeira, Shely started kickboxing in 2004. In 2009 he had his first professional fight.

Sofie Knevel

Sofie Knevel

Sofie Knevel is currently pursuing a Bachelor’s degree in Technology Management at TU Delft (2022–2026) and has been working as a fitness instructor at gym X since 2023. She creates personalised workout plans and leads group classes. Her HIIT and BBB sessions are energetic and challenging, with a strong focus on technique, breathing, and pushing yourself to the limit. During the Fitness Race, Sofie motivates participants to go further and bring out their best.

She ensures everyone performs exercises correctly and teaches how breathing and perseverance can help you become stronger and fitter.