What is Metafit and High Intensity Interval Training (HIIT)

Metafit is the true HIIT workout and is designed to boost your fitness, rocket your energy levels & get massive results in the shortest amount of time possible.

It gets results because it…

  • Creates a Metabolic Disturbance
  • Increases your Resting Metabolic Rate (the afterburn)
  • Increases Fat Burning 
  • Works your major muscle groups functionally: mimic’s everyday movements
  • Depletes glycogen stores
  • Bodyweight training (resistance training - MetaPWR)
  • Effective
  • Time efficient: 30 minutes high intensity class
  • Whole body workout

‘Fat Burning Zone’ training vs High Intensity Interval Training (HIIT)

  • Fat Burning Zone (endurance)
  • 30 min workout = 350kcal
  • Afterburn = less than 200kcal

  • HIIT (true HIIT)
  • 30 min workout = 500kcal
  • Afterburn = up to 1000kcal

The "afterburn" from a Metafit/MetaPWR workout lasts a minimum 24 hours and up to 48 hours after the workout! That means you are burning fat even in your sleep!!

Why 30 Minutes?

  • HIIT is short bursts of maximum exertion, if it lasts an hour it’s not HIIT
  • It’s quality not quantity
  • Classes that last an hour must be based around endurance & aerobic training (cardio)


Everyone works at their own ability and pace unlike other classes where you all perform movements in sync. There has been someone in their 70’s working side by side with someone in their 20’s or someone new to exercise next to someone who’s been training a while. One can be doing the advanced option, going faster/deeper/higher while the other can be doing the easier exercise variation and slow it down. They both would still be working at their maximal effort because everyone’s maximal is different.

Compound Movements

Using more than one joint at a time. The exercises are designed to be functional and mimic everyday movements and muscles are built in symmetry preventing imbalances. Using lots of muscles at once will burn more calories, therefore is more efficient and effective.

Core & Abs

Metafit is loaded with core exercises. Unlike situps which work one particular muscle group in your abs, Metafit will work all the muscles in your abs, your lower back, shoulders and glutes at the same time. So be done with those out of date, time wasting, back breaking, ineffective situps.

For Those Wanting to Know the Science Behind Metafit

  • It is not perfomed in the ‘fat burning zone’, it is designed to deplete glycogen stores in muscles to maximise Excess Post Exercise Oxygen Consumption (EPOC) to burn fat after the session (during recovery).
  • You will not burn fat during your session, this happens in the after burn
  • You will increase your Resting Metabolic Rate (RMR) and preserve muscle mass which is the single most effective way of burning fat.

Resting Metabolic Rate (RMR)

  • RMR accounts for 65 – 75% of calories burned throughout the day
  • The majority of calories are stored as fat and used at rest
  • Increasing your RMR is the best way to increase your fat burning potential
  • After a Metafit workout, your RMR will remain elevated for a minimum of 24 hours (the after burn) and up to 72 hours!

What Happens to Your Body in the After Burn?

After a High Intensity Workout, the body must:

  • Regulate body temperature
  • Return cardiovascular and respiratory systems to rest
  • Replenish glycogen stores in muscles
  • Begin protein synthesis and use hormones to return body to an anabolic state
  • Return body to homeostasis

The Role of Lean Muscle in RMR

  • 1/2kg of lean muscle requires 50 calories per day to maintain
  • Increasing lean muscle mass increases calorie output and metabolism
  • People lose 2 – 4% of their lean muscle mass every 10 years after the age of 25 and as a result their metabolism slows down by 5% every 10 years


MetaPWR is a circuit training similar to Metafit but we are adding equipment such as kettle bells, dumbbells, battle ropes, plyo boxes, sand bags, medicine balls etc. to add resistance. These classes are 30 minutes.

Why add resistance?

• Increasing the load on the skeletal muscles,

forces them to adapt and grow.

• Increased muscle mass = more calories burned,

more fat oxidation & more lean muscle.

Improved Strength & Power

MetaPWR uses a combination of:

Resistance - carefully selected equipment.

Explosive/ Ballistic exercises.

Plyometric exercises.

Bodyweight exercises.

Enhance motor unit recruitment, increase calorie burn

and improve strength, speed and power.


Tabata is another form of HIIT comprised of 20 seconds work and 10 seconds rest for a total of 4 minutes at a time...repeated several times. Exercise may be all bodyweight or include some equipment. These classes are 30 minutes.


PrettyStrong classes are my own circuit based workouts using a wider variety of equipment. These classes are 45 minutes long and are more strength based than MetaPWR. 

Saturday Morning Mix

To book classes, click on the "Schedule & Locations" page or click the button below!
"Never let time be a deterrent to a goal...the time is going to pass no matter what, you might as well get what you want."