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There’s a misconception that in order to get a good workout, you need to invest in a full hour of exercise. But the truth is it’s not how long you exert, rather it’s how you exert.When working out, efficiency is key. A person who gets in the gym, works hard and gets out in 30 minutes can get a better workout than someone who spends one hour at the gym but takes their time between exercises or maintains a steady pace throughout.

Our Throwdown30 class harnesses the interval training philosophy so our busy members can get in and out in 30 minutes and feel like they achieved materials fitness gains. We do this through high-intensity interval training (HIIT), which alternates intense bursts of activity with active-recovery exercises. Your heart rate shoots up during the high-intensity portions, and decreases to moderate exertion during the active recovery.

Don’t let the word “recovery” fool you, though. During this stage of the intervals, your body is still in the cardio zone – around 70 to 80 percent of your maximum heart rate. We do this through squats, lunges, planks, and more. There really is no “rest” during the entire 30 minutes.

Compared to our 45-minute and 55-minute classes, your body works just as hard – if not harder – during Throwdown30. By using HIIT practices, a person will surpass the benefits achieved through steady cardio but in less time.

The core of the work in a Throwdown30 class is in a high-intensity interval state, while the traditional 55-minute class packs in more dynamic stretching and shadow-boxing in the warm-up phase, then more  recovery time and static stretching in the cooldown. The 45-minute format’s warm-up and cooldown essentially fall within the two other offerings.

If you are completely strapped for time, a 20-minute HIIT session can give you the same benefits as spending 45 minutes at a gym doing non-HIIT workout. That’s because you are pushed into and out of the anaerobic zone several times, which makes your body burn calories and fat even 24 hours after you finish your HIIT workout. This is also thanks to excess post-exercise oxygen consumption (EPOC), which is where the body takes in more oxygen to help fill the deficit created during the intense workout. Depending on your fitness level, expect to burn anywhere from 250 to 600 calories in a 30-minute HIIT workout.

At CKO Kickboxing Grand Rapids, we schedule our Throwdown30 classes right at noon every Monday, Wednesday, and Friday, so people can log a great workout, then return to work within an hour. This format is ideal for people who work in the downtown Grand Rapids area and surrounding neighborhoods, as we are only a couple miles away from hundreds of businesses. And we have free parking behind the building.

So let’s get in, get our HIIT on, and get back to business.