Joondalup
Day Aquatic centre Fitness centre Crèche Café 
Monday - Thursday CLOSED CLOSED CLOSED CLOSED
Friday CLOSED CLOSED CLOSED CLOSED
Saturday CLOSED CLOSED CLOSED CLOSED
Sunday CLOSED CLOSED CLOSED CLOSED

On public holidays or during holiday periods the venue may be closed or opening times may differ, visit the public holiday hours page for up to date information. 

 

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HBF Arena

Kennedya Drive Joondalup WA 6027

Get directions
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Public transport

HBF Arena is approximately 1km from the Joondalup railway station, about 15 minutes by foot. Buses run regularly from the train station and surrounding suburbs.

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Parking

There are 1000 parking spaces at the venue including disabled and motorbike bays. Bicycle racks are located by the entrance to secure your bike. A parking fee may apply during major events.

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Visit us

Kennedya Drive Joondalup WA 6027

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Feedback

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Day Aquatic centre Fitness centre Crèche Café 
Monday - Thursday CLOSED CLOSED CLOSED CLOSED
Friday CLOSED CLOSED CLOSED CLOSED
Saturday CLOSED CLOSED CLOSED CLOSED
Sunday CLOSED CLOSED CLOSED CLOSED

On public holidays or during holiday periods the venue may be closed or opening times may differ, visit the public holiday hours page for up to date information. 

 

venue-details-directions-hbf.svg
HBF Arena

Kennedya Drive Joondalup WA 6027

Get directions
venue-details-public-transport-hbf.svg
Public transport

HBF Arena is approximately 1km from the Joondalup railway station, about 15 minutes by foot. Buses run regularly from the train station and surrounding suburbs.

venue-details-parking-hbf.svg
Parking

There are 1000 parking spaces at the venue including disabled and motorbike bays. Bicycle racks are located by the entrance to secure your bike. A parking fee may apply during major events.

venue-details-visit-us-hbf.svg
Visit us

Kennedya Drive Joondalup WA 6027

venue-details-feedback-hbf.svg
Feedback

We strive to improve our services based on your feedback and experience at our venues

Feedback form

HIIT - Maximise your workout time

Posted: 18 February 2020

Life always seems to be very busy so finding a workout that gives you the most efficient results is an attractive prospect. In this year's American College of Sports Medicine (ACSM) survey, HIIT (High intensity interval training) remains one of the top fitness trends of 2020 and there is a good reason why.

First things first, what is it?
HIIT workouts involve repeated bouts of high intensity effort followed by varied recovery times. According to the ACSM, “The intense work periods may range from 5 seconds to 8 minutes long and are performed at 80% to 95% of a person’s estimated maximal heart rate. It should feel hard! The recovery periods may last equally as long as the work periods and are performed at 40% to 50% of a person’s estimated maximal heart rate. This would be a physical activity that felt very comfortable, in order to help you recover and prepare for your next work interval.”

What is so great about HIIT?
Do you ever feel short on time? HIIT workouts provide similar fitness benefits as longer endurance workouts, but in shorter periods of time. This is because HIIT workouts tend to burn more calories than traditional group fitness workouts, especially after the workout. For a 2-hour period after exercise the body is using more energy to restore itself to pre-exercise levels. Because of the vigorous nature of HIIT workouts, the post-exercise energy use is greater resulting in an increase in overall workout energy expenditure. The sharp intensity spikes followed by a recovery interval creates the HIIT effect.

Bryce Hastings, the Group Fitness Research and Operations Manager for Les Mills International puts things into perspective, “For a “regular” participant (defined here as someone who attends the gym for general fitness and not sport specific purposes), research indicates that if they add two HIIT workouts to their other cardio and strength training they could “double or triple” the training effect.”

If HIIT is so great should all my workouts be HIIT?
Not giving your body time to recover after the maximal effort required of a HIIT workout is a common mistake. Separating your workouts is key. Recovery doesn’t have to be doing nothing, you can use other training modalities for an active recovery. Perhaps a steady pace swim or walk or find a Pilates or other mind and body class. If you're going all out, two HIIT workouts a week is suggested as optimal, still allowing you to include strength training and other cardio classes along with flexibility and core.

What HIIT classes can I find at HBF Arena?
HIIT workouts can be performed on all exercise modes e.g. group fitness classes, running, rowing, and swimming and modified for people of all fitness levels. The intensity of HIIT workouts often requires a longer recovery. If you're new to HIIT workouts, start with one a week and add a second one in when you feel ready.

HBF Arena offers a range of HIIT group fitness classes including: Metafit, MAXNRG, HIIT 30 Cycle and our small group personal training