Train harder, but less often is the guiding principle behind HIIT (High Intensity Interval Training) workouts, a highly effective fitness trend that's taken the world by storm.

If you're looking to lose weight and tone up fast, book yourself into one of the following HIIT classes in Hong Kong (all available on GuavaPass). We won't lie—they're tough—but with most only lasting 45 minutes to an hour, they'll be over before you know it. 

 HIT Your Full Body at HIT45

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 Photo: Courtesy of GuavaPass

The full body HIT class at HIT45 is short and sweaty but a lot of fun. You'll spend half your time doing sprints on their super high-tech self-starting treadmills, and the rest of the time doing floor work with weights. Everyone is doing the same sequence of tasks, but in their own time. You'll be running and lifting with the music blasting loud and just when you feel like you couldn't do a second longer, the class is over.

Abdoolally House, 20 Stanley St, Central, hit45hk.com

 HIT at F45, Quarry Bay

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 Photo: Courtesy of GuavaPass

 Tucked away in an unassuming building in Quarry Bay, the F45 gym offers 45-minute, high intensity circuit style training. There are no treadmills, but lots and lots of weights and resistance machines. It’s team based, intense and a great way to rid yourself of 820 calories.You'll leave feeling strong ... and a little sweaty!

 F45, 2108, Westlands Centre, 20 Westlands Rd, Quarry Bay, f45training.hk

 Cycle-Switch at Torq

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  Photo: Courtesy of GuavaPass

Located in the same building as HIT45, Torq offers circuit classes in addition to its more classic spin classes. In the switch class you'll use your  body weight, TRX, Kettle Bells, free weights, sand-bags, and ViPR. It's a great cross training class using strategic work/rest intervals to train your body from head to toe—all while listening to some pumping pop tunes.

Torq, Abdoolally House, 3F, 20 Stanley St, Central, www.torqcycle.com 

Fitness HIIT at Versus Performance

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 Photo: Courtesy of GuavaPass

This is a circuit class consisting of different high intensity strength/conditioning exercises like dumbbell squats, agility ladders, TRX, step-ups, weighted sit-ups etc. Everyone's at each station for about a minute, and there's be a static exercise in between each station (eg holding a plank, a wall sit, or a lunge) for 30 seconds  before moving on to the next station and then repeat the entire circuit a few times.

There isn't any boxing/martial arts elements in the Fitness HIIT class but they also have a Kickfit HIIT class which is similar but involves elements of kickboxing, if that's more your (punch)bag.

 Versus Performance, Workington Tower, 78-80 Bonham Strand, Sheung Wan, versushk.com

Bootcamp at Crossfit Typhoon crossfot.jpg

 Photo: Courtesy of GuavaPass

These one-hour HIIT sessions are a lighter version of CrossFit. Every class is different but generally you'll do a set of movements like 15 burpees, 15 ring rows, a 400 metre run, 20 shoulder presses or a 500 metre row, and depending on the day you'll either be challenged to complete the set of movements  as fast as possible, or complete as many reps of the set as possible within a certain amount of time. It's super high intensity and a good combo of cardio and strength work.

The Bunker, G/F, Fung Yat Building, 38-40 Third Street, Sai Ying Pun, crossfittyphoon.com

 All classes listed above are available through GuavaPass.

 See also: In The Gym With Ramona Pascual

Tags: Fitness, Wellness, Workout, GuavaPass, HIIT