The Benefits of HIIT Workouts | HIIT | Team Afterburn

There’s a reason why we tout the 45 minute workout at Team Afterburn, where you burn the most amount of calories in the least amount of time. We live in a busy world with buys lives! High Intensity Interval Training (HIIT) helps us maintain the ability to work out, effectively, while not having to adjust our daily routines. Whether it’s before work, during your lunch break, or even during that small window the kids are at practice, Team Afterburn offers the ability to get in an incredibly effective, efficient working through the benefits of HIIT. Research has shown that HIIT training has shown the same results as other cardio and metabolic workouts in as little as 25% of the time invested.

Benefits of HIIT

If you still aren’t quite sure what HIIT is, check out a prior blog we did on how it works: HIIT: What is it and is it effective?

You’ll Melt Away Fat

Of course during an intense HIIT workout you will burn a crazy amount of calories, but it’s the Afterburn Effect (EPOC effect) that really makes this an amazing workout! When you ask your body to work so hard during that workout, it will go into recovery mode for up to 24 hours after the workout, meaning you continue to burn calories at an elevated level after you leave the gym, which is a unique benefit of HIIT workouts!

Your Heart Will Get Stronger

For most people, getting into that red zone (90% of max heart rate and above) is no fun. It’s difficult and means we are pushing ourselves to the limit. However, max training means max results. Studies have shown that those who do continued HIIT workouts for as little as 6-8 weeks see an improvement of up to double their anaerobic capacity (running, biking, etc).

Heavy Equipment Not Required

We love using weights to help supplement the heart rate spike and to add an extra element, but they certainly aren’t required for an effective HIIT workout!  Members will often get intimidated by the large weights and think that the gym is not for them because they aren’t ready for weights like that. That’s ok, you don’t have to! High knee sprints, fast feet with touchdown/box jump, and jump lunges all work as a fantastic way to get that heart racing..

Getting Lean, Not Weak

There’s a reason why we alternate between cardio and weight days at Team Afterburn. Studies have shown that a combination of both resistance training and HIIT workouts allows us to maintain our hard earned muscle while losing most of our weight from fat storage!

Increased Metabolism

HIIT workouts can encourage the production of human growth hormone in our bodies by over 400% during that Afterburn Effect! HGH not only causes us to burn more calories, but it also helps us maintain that nice, young look and feel!

You Can Do It Anywhere

While we certainly hope you do your HIIT workouts with us at Team Afterburn where you get the benefit of accountability, certified trainers, and of course a group of friends, we do realize that life doesn’t always allow for a trip to the gym. You can always do your favorite exercises like burpees, jump squats, and all of the other great non-equipment workouts from the comforts of….well, anywhere!

It’s Challenging

HIIT workouts require you to dig deep and bring out a side of you that is not only rewarding physically, but mentally. You will need to give it your all the entire time you are working out, resisting that desire to slow down or even quit. Ultimately, that leads to some pretty awesome mental rewards!

If you’d like to know more about what we do at Team Afterburn and the benefit of HIIT workouts, or if you are still looking for a little more info, check us out online at and on Facebook at!

It’s the weekend which means we get to take a break not just from work, but also from working out and eating healthy, right? Wrong! While we love that break from work, we should make our commitment to health and fitness a never-ending journey! Weekends can be a time to pile up the calories because we tend to be more social, go out more, and we eat more meals in the day with other people (and not on a time limit). So, in today’s edition of Phil’s Kitchen, we are going to give you some healthy snack reminders as you head into those weekend breaks!

healthy snack

  • Crackers with a healthy hazelnut or Nutella spread! You can even top this yummy treat off with a banana slice!
  • Smoothies! Smoothies are delicious, filling, nutritious, and you can get creative with the recipes!
  • Hummus! Hummus is wonderful with crackers or pita bread, or even by itself!
  • Pretzel chips and dip. You can choose from a number of low calorie dips to got with this delicious, low calorie chip!
  • Yogurt parfait! Nice and refreshing healthy snack in these summer temperatures!
  • Rice cakes! Rice cakes are extremely low in calories, which allows you the room to add a little topping such as peanut butter!
  • Frozen yogurt! Yes, we said it, frozen yogurt! Go easy on the toppings and you can make this a low calorie healthy snack!
  • Popcorn! Don’t douse it with butter and salt and popcorn can be a healthy treat for everyone!
  • Celery sticks! Actually, ants on a log! A classic! Celery with peanut butter and raisins is a low calorie treat we can all enjoy!
  • Watermelon! Stay hydrated in those hot summer months with this delicious, low calorie snack!


Stay on track with your diet over the weekend and any time you are out of your normal routine and opt for the healthy snack! If you need a little extra help, check us out online at and join the Team for help meal planning and of course, calorie killing workouts!

If you look back to our activities throughout our life, they typically always involved friends. When we were kids we played outside with friends, when we were teenagers we hung out with our friends on weekends and at school, and even into adulthood we spent time with our group of friends. As older adults we still crave the same thing, but our social events tend to become fewer and further between. Make going to the gym a social event! Spending time with people you enjoy while in the gym can not only lift your spirits, but also make your workout that much more effective, which is why group fitness classes are a fantastic way to reach your goals.

When you work out on your own, you miss out on a lot of elements of group fitness classes, such as making new friends, gaining accountability, and also being part of a workout that has already been designed in a safe, effective manner! 

People tend to get very bored in the gym, which is why boredom is one of the leading causes of people quitting before they reach their goals. When you walk into Team Afterburn and see familiar faces and can enjoy your time in the studio during the group fitness classes, every day is new and exciting and you don’t get that bored feeling! You find ways to challenge and push each other during group fitness classes and can even laugh and joke about life outside the gym. Effective workouts are just as much mental as they are physical!

People also often fall short of their goal due to time constraints. When you work out alone you are trying to figure out the best routine and which station to go to next and sometimes even have to wait for a station to open up. In group fitness classes, the entire class is already pre-determined and you just need to show up, enjoy the group, and get in a great workout!

If boredom, lack of time, not knowing exactly what you are doing, or a number of other reasons are excuses you have given for not reaching your health and fitness goals, give group fitness classes a try at Team Afterburn! Check out our 6-week, no commitment trial package for just $75 at and get started today!

Summer is just around the corner and everyone is surely looking for the best summer body workout! Well, it should come as no surprise to anyone that it all starts with you and your hard work, determination, and overall motivation and commitment to success! However, Team Afterburn has developed a rapid, 6-week summer transformation program that is designed to get you the quickest results in the least amount of time possible! This truly is the best summer body workout!


best summer body workout


At Team Afterburn one of the core philosophies we work around is that we understand what it’s like to have a busy life, have responsibilities, and that all of these things typically make our health and fitness and easy thing to take off the table. Keeping that as one of our focuses has allowed us to design a program that takes the burden off of you and simply requires you to show up!


Based on the principles of high intensity interval training (HIIT), our rapid summer transformation program will have you burning calories at an extremely elevated level, while working to tone your muscles at the same time, combining for the best summer body workout! Here’s the real kicker that pushes Team Afterburn’s program over the top: we don’t just stop there! We also work on your diet and provide you with meal plans and assistance in what you should and shouldn’t be eating! We also provide biweekly reassessments to measure your progress and ensure you are on the right track for the summer body!


The temperatures are heating up with each and every passing day, so it’s time now to find that best summer body workout! Check out our program at and read our numerous member reviews and success stories and get started today!

One thing we all look for when trying to get in shape and lose weight is the best exercises to lose weight. We want to make sure we are being efficient with our time and getting the most bang for our buck, so to speak. One of our members, Jason Schlichting, recently pointed out that we have several exercises that are essentially variations of a burpee. Very good observation, Jason, and there is a reason behind that!


best exercises to lose weight


Burpees are a favorite exercise of elite athletes, military special forces, and of course HIIT (High Intensity Interval Training) workouts. So, the reason you see exercises such as traditional burpees, stay low burpees, burpee box jumps, fast feet touchdowns, and others is because we want you to be as effective and efficient as possible with your workouts, while still getting variation! In other words, when searching for that best exercise to lose weight, you’ve found it (over and over) here at Team Afterburn!


Here are four reasons burpees are truly one of the best exercises to lose weight:


1.) You melt away calories


Research has already proven that HIIT workouts can burn up to 50% more calories and fat than traditional workouts. When one of those exercises incorporates the entire body, like a burpee, then you are maximizing your results even more and turning your body into a calorie-burning machine!


2.) You build strength


We preach functional fitness at Team Afterburn. How we treat our bodies now will have long lasting effects on our everyday lives, for the rest of our lives! Burpees work muscles from top to bottom and every repetition helps build up our strength over time!


3.) You increase your conditioning


We love those elevated heart rates at Team Afterburn and burpees are one of the most effective ways to achieve that! There’s a reason why individuals who need to be at their very best for extended periods of time (special forces, athletes, etc) rely so heavily on burpees. Burpees will help increase you endurance and allow you to work harder, for longer periods of time.


4.) You can do them virtually anywhere, any time


No matter what type of workout we have going on in the studio that day, burpees can always be incorporated. This means you can also do them on days you cant make it to the gym, days you are on vacation, or heck even when you are just at home and want to burn some extra calories! Challenge your coworkers to a burpee contest and show them what you’ve been working toward at Team Afterburn!


As you can see, burpees truly are one of the best exercises to lose weight, and we love to utilize them in our program. However, we make it a point to keep you on your toes and keep the exercises new and interesting, so we love to modify them and make new exercises, while still getting the benefits of the burpee! If you are looking to improve your health and fitness, check out our 6-week, no commitment trial package at and also like our Facebook page at