Let your class members pick their preferred depth for an epic collection of aqua HIIT. The HIIT Factory showcases a variety of intervals on the intensity spectrum, from low to moderate to high intensity, while also including specialized HIIT formats such as AMRAP, Tabata, Add-on and the Norwegian 4x4 protocol. There are no additional equipment needs, and this class can be taught in both deep and shallow water.
Based on the 100 Water Exercises video series, The HIIT Factory is the 4th and final video in the series. The first video, 100 Water Exercises, featured 5 base moves, jacks, skis, jogs, kicks and tucks/jumps, and 20 exercise variations for each base move. The second video, Total Body Cardio Express, combined the 100 exercises into body part emphasis, and featured a fast-paced 25-minute aerobic workout. The third video, The Combo Factory, created dozens more variations by combining the 100 water exercises into 2-move combos. This latest video, The HIIT Factory, reuses the 100 water exercises in various interval and HIIT formats. The point of this series was to demonstrate to instructors that you don’t need new moves to create fresh exercise routines. Each of these four videos delivers different fitness results because the 100 water exercises are used in different formats.
The HIIT Factory – Class Breakdown
This class format includes seven interval exercise segments and a dynamic stretch. Equipment is not needed for this pool workout, but a flotation belt is required for exercising in the deep end.
Segment 1: Warmup/Light Intensity Intervals
This segment features interval training but serves as the warm-up because the shorter work times and longer recovery times have the effect of lessening the overall intensity. The first two intervals are a timing ratio of 1:4, which means one part work and four parts recovery. The first 1:4 interval is 30 seconds work and 2 minutes recovery, and the second one is 15 seconds work and 1 minute of recovery. The next two intervals are 1:3, with the first interval timed at 30 seconds of work, followed by 90 seconds of recovery, and the second, 15 seconds of work and 45 seconds of recovery. These intervals are perfect for older adult classes, active recovery and formats where you might want to showcase lower intensity formats in the recovery periods, such as mind & body, joint mobility and muscular flexibility.
Segment 2: Moderate Intensity Intervals
This segment features moderate intensity intervals with 1:2 and 1:1 timing ratio. These timing ratios are commonly used in aquatic fitness classes. The first two intervals are 1:2, with 30 seconds of work, followed by 60 seconds of recovery, and then 15 seconds of work and 30 seconds recovery. The next three intervals are 1:1, with the following timing ratios:
0:45 work / 0:45 recovery
0:30 work / 0:30 recovery
0:15 work / 0:15 recovery
Segment 3: High Intensity Intervals
You class member will feel a definite energy shift in this segment as the work times get longer, and the recovery times get shorter. This segment features six different high intensity interval training (HIIT) timing ratios.
2:1 ratio: 0:60 work / 0:30 recovery
2:1 ratio: 0:30 work / 0:15 recovery
3:1 ratio: 0:90 work / 0:30 recovery
3:1 ratio: 0:45 work / 0:15 recovery
4:1 ratio: 2:00 work / 0:30 recovery
4:1 ratio: 0:60 work / 0:15 recovery
By the time you get to the last two intervals, class members will feel the extra effort required to get through the longer duration work cycles.
Segment 4: Lower Body AMRAP
AMRAP stands for “as many reps as possible.” In an AMRAP HIIT format, an exercise is performed for a set amount of time, and class participants count the number of reps they complete. The exercise is then repeated for the same timing, and the goal is for your students to try and get at least one more rep in the second round. In the video, four lower body exercises are performed twice for 15 seconds each.
Segment 5: Upper Body Tabata
Tabata is a form of HIIT where the exercises are instructed for 20 seconds of work and 10 seconds of rest. Because the work timing is so short, the effort should be pretty much all-out. This Tabata round features 8 exercises with an upper body focus.
Segment 6: Add-On HIIT
My favorite segment! As instructors know, I love add-on instruction. The challenge in this segment was selecting exercises from the 100 list that could be counted in reps. Add-on HIIT is typically used in gyms where are exercises are more commonly performed in reps. Given that the reps were 1, 2, 3, 4 and 5, I had to select combinations from The Combo Factory to count as reps. Each time a new exercise/rep is introduced, the preceding exercises/reps are added on.
Segment 7: Norwegian 4X4 Protocol
This HIIT protocol was first introduced to subscribers by Richard Gormley, in his video Sink or Sprint. This style of HIIT features 4 minutes of continuous high intensity exercise. As the 4x4 title references, this is 4 exercises performed for 1 minute each. In the video, I select four exercises but teach them with a sequence of variations. This is then followed by 3 minutes of active recovery, in which six core exercises are taught for 30 seconds each.
Segment 8: Dynamic Stretch
The final segment features dynamic flexibility, which involves movement, rather than static stretches.
Many of the exercises in the 100 Water Exercises series were more advanced because they involved taking both feet off the pool floor at once. As a reminder, all those more advanced exercises can be modified by instructing your class members to keep one foot on the pool floor.
Watch the video below to better understand how to offer modifications for these more advanced movements.
I hope you have enjoyed the videos in the 100 Water Exercises series. There are lots more amazing videos coming your way in the coming months. 