HIIT SQUAD

If you're looking for a programme that caters to all fitness levels, then this is for you! We have a variety of session options each week for you to enjoy.

Common movements you will see in our sessions include squats, push ups, planks, crunches, sit ups, burpees, lunges and deadlifts as well as running, moderate jumping and using functional fitness equipment.

Please note: HIIT Squad participants must attend a minimum of two HIIT classes per week and can only attend a maximum of two Aqua Fitness classes per week.

HOW TO REGISTER

HIIT SQUAD TIMETABLE

Monday 19 August - Saturday 12 October 2024
Next HIIT Squad Programme: Monday 14 October - Saturday 23 November 2024

Our next HIIT Squad Programme will run for 6 weeks. Skill Squad will not be on the timetable.

Time	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
6.05am - 6.50am	HIIT Squad	HIIT and Core	HIIT Pilates	Strength Squad	HIIT Squad
8.15am - 9.00am						HIIT Squad
12.15pm - 12.45pm		HIIT Express		HIIT Express
5.45pm - 6.30pm	HIIT Squad	HIIT and Core	Strength Squad	HIIT Circuit	Skill Squad (5.30pm - 6.15pm)

SESSION INFORMATION

HIIT SQUAD

These sessions combine High Intensity Interval Training (HIIT) with cardio-inspired workouts, featuring short-duration circuits and dynamic movements that are fast and precise. Trainers will provide scaled options to accommodate varying fitness levels. However, HIIT classes are best suited for individuals without restrictive injuries or pre-existing medical conditions, as the intensity and structure of the workouts cannot be easily adjusted for individual needs.

HIIT AND CORE

The session will have a mix of High Intensity Interval Training and core exercises to help engage those key muscles in the posterior chain!

SKILL SQUAD

This class introduces a diverse range of skills and movements to help you advance to the next level. You'll receive training in Olympic lifting techniques, rig exercises such as pull-ups and toes-to-bar, and advanced kettlebell, dumbbell, and barbell movements. This class provides an opportunity to focus on proper technique and safety, allowing you to refine your form and build a strong foundation for progression.

HIIT CIRCUITS

These sessions are dedicated to circuits and stations. You will see a mix of body weight and equipment in these sessions. The trainers will give options for scaling a movement if you require.

HIIT EXPRESS

These are express classes and will run for 30 minutes. The gym will be open 15 minutes prior to the session for you to arrive, mobilise and warm up before the session commences. Being smaller classes, the trainer can scale back movements to suit if required. Being a shorter class, you'll get warmed up pretty quickly and get into some of the High Intensity Interval Training.

STRENGTH SQUAD

This strength-building and toning programme emphasises weight resistance and muscle endurance training. It offers detailed instruction on technique, making it ideal for those looking to enhance their squats, presses, and lifts. If you’re eager to learn the tips and tricks to perfect your form and maximise your results, this class is perfect for you.

HIIT PILATES

This session focuses on building overall strength with a special emphasis on core stability. Our HIIT Pilates class offers a dynamic and engaging twist on traditional Pilates, incorporating a higher intensity for an extra challenge and an added kick!

AQUA FITNESS

Great for toning the body and working the cardiovascular system. A good class for recovery when the body is sore. Working out in the water is not for the faint hearted, you really can get the results from using water as resistance.

FIND OUT MORE

PRICING

Pricing for our HIIT Squad 6 week programme:
Early bird: $80.00 (must register by Wednesday 9 October)
General registration: $90.00

Registrations include use of the pools during the programme timeframe.

HOW TO REGISTER

All new and existing HIIT Squad members MUST follow our easy 3 steps to register for the HIIT Squad programme:

Complete our online HIIT Squad registration form.
Once your registration form is submitted, secure your place with HIIT Squad by visiting the Napier Aquatic Centre reception team and paying your programme fee. Please note, your place won't be secure until you have paid the fee.
Once you have successfully registered, you will receive an email prior to the programme commencing with the information you require.

HIIT SQUAD REGISTRATION FORM