Gettin' HIIT at the Bay Club San Francisco

I like to sweat - a lot. (Like frequently, not a lot if we're talking amount of sweat. It's also not my fault I end up sweating a lot amount wise as well. I read somewhere it means you're well hydrated and also in very good shape.)

Lately that sweating is coming in the form of classes at The Bay Club San Francisco. (Want to know more about the actual club? Check out this post I wrote earlier this year.)

I've tried out yoga, a foam rolling class, an abs class (SO HARD, couldn't breathe normally for 2 days) and most recently a 30-minute high-intensity interval training class, called Grit.

Yep, 30 minutes.

I had an eyebrow wax appt (hashtag keepin' it real), but I wanted a legit sweat session. I walked into class on a whim, totally skeptical and <5 minutes in, I was dripping sweat, heart-pounding, completely out of breath. The instructor's name was Willie, and he was encouraging without remotely getting annoying (you know the type that crosses that line), he'd demonstrate the moves, coach you through them, modify for you if you needed it (*I* certainly did) and motivate you to the end of the set.

It was all Tabata style - a minute of work per set, 3-5 sets, then rest. Then we did it all over again. When class was over I was spent. I love feeling like that.

You can't tell but I was lying on a bench after class contemplating if I was every going to be able to get up. Also big ups to my mom for my new socks. I'm a fan.

Especially after 30 minutes.

But like, it wasn't always that way.

Remember when I would spend 3-4 hours at a time STRAIGHT RUNNING? (RIP marathons and half-marathons). I know.


Now? I want it quick and dirty. In and out. Maximum calorie burn and effectiveness. (Somewhere boyfriend is rolling his eyes with an, "I told you so..." face.)

I used to think that if I wasn't sweating for hours, I wouldn't get a quality workout. For serious. 

Then I learned all about HIIT. which eventually lead me to Grit. (Rhyming like whoa today.)

Less is More - What's HIIT?

HIIT involves repeated bouts of high intensity effort followed by varied recovery times. The intense effort is typically 20-40 seconds, and is performed at 80% to 95% of a person’s estimated maximal heart rate (the maximum number of times your heart will beat in a minute without overexerting yourself). The recovery period is usually performed at 40% to 50% of a person’s estimated maximal heart rate. 

HIIT training has been shown to improve:

• aerobic and anaerobic fitness

• blood pressure

• cardiovascular health

• insulin sensitivity (which helps the exercising muscles more readily use glucose for fuel to make energy)

• cholesterol profiles

• abdominal fat and body weight while maintaining muscle mass. (via)

Even better? During the actual HIIT workout, you burn 12-16 calories A MINUTE. Someone quickly calculate how many minutes I'd have to do to even out my Roam Burger after.

With fries.

TL/DR? (Too long/didn't read?)

You're spending less time working out and you're getting more benefit from it.

You're scorching calories, sweating buckets, and maximizing your time and effort so you can do other things, like watch Westworld (am I the only one obsessed?), eat holiday cookies, or put on your J.Crew winter pajamas under a cozy blanket and chill.

I mean be productive and all that stuff.

The Bay Club offers a ton of different HIIT classes (also non HIIT classes if it's not your thing). Local? Come sweat with me, I'm fun, I promise.