High Intensity Interval Training London

At Fitness Lab, we are redefining what high intensity interval training means.

Best HIIT Classes in London

With some of the best HIIT classes in London offering results within 45 minutes, it can be easy to get sucked into the idea that sweating more = getting results.

We are always looking to educate and guide our clients when it comes to training in a way that optimises long term health and fitness. Part of this means helping them to understand that there needs to be a balance, and that a high intensity “hiit” class that is incredibly fast paced and maxes out your heart rate isn’t always the best option. It’s time for a new way of thinking about exercise.

Some of the things we can help with include:

 Fitness assessment and monitoring

 Personalised training programmes

 Event preparation and planning

 Fat loss expertise

 Pre and post natal training

 Perform better, look better, feel better

What are HIIT Classes

HIIT classes are typically 45 minutes long, full body workouts. The focus on high intensity interval training is all about getting your heart rate as high as possible and getting a huge sweat on in every class. Every session you book promises high intensity, sweat-inducing cardio – which can be fun, but it’s not right for every one.

Despite their popularity, for most people HIIT this is not the most effective or efficient way to workout. At Fitness Lab, we don’t believe in a one size fits all approach and aim to personalise our workouts to each client, so that they aren’t cookie-cutter seen with even some of the best HIIT classes in London. Over the past 5 years huge numbers of HIIT studios have opened across London including Canary Wharf, London Bridge, Covent Garden, to name a few. Our studios are located in Soho and Fitzrovia and offer a truly personalised approach to your health and fitness. At Fitness Lab, you’re the central point of focus, unlike just a number within some of the best HIIT classes in London where personal focus is limited and a generic full body workout is always the program of the day.

Are HIIT Workouts Effective?

HIIT can be an effective workout, if it is tailored to you and your fitness goals. At Fitness Lab, our workouts are always completely personalised for you and your goals. Whilst HIIT is a highly effective type of workout, its not the only type of workout. Within our sessions your personal trainer may choose to use HIIT techniques such as AMRAPs or EMOMs and will also incorporate strength training and body weight exercises into sessions. Each and every client is different however and you coach may not always choose HIIT to be a part of your session. We will focus on strength exercises for your lower body, upper body and full body. Within our studios we have a range of equipment to complete the most effective workouts. We have equipment specifically for strength and equipment specifically for HIIT workouts.

How Many Days Per Week Should I Perform A Hiit Workout? 

We always recommend and design weekly workout routines to our clients which are tailored to their results. The number of times that we would recommend training HIIT each week varies from client to client. Our workouts are 60 minutes in comparison to the usual 45 minutes found in some of the best hiit classes in London. We specifically chose a full hour to ensure that you get the attention and focus you need to achieve results.

If we feel that a particular client would benefit from yoga or extra core work being incorporated into their weekly routine, then we would advise this. If we felt that high intensity workouts aren’t the most effective workout for a particular clients’ fitness goals then, again, we wouldn’t advise this. The fundamental part of choosing Fitness Lab is that everything we do and every single workout is personalised to you and your goals.

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How Long Should HIIT Intervals Be?

Most “HIIT classes” will have you working for 45 seconds to a minute, taking a little break, then repeating. This is more like “moderate intensity training” as while you definitely get a sweat on, you’re not truly going to all-out effort. And doing a full hour of this isn’t necessarily beneficial, thanks to the way it makes your cortisol (stress hormones) soar. Plus, these high intensity group classes often have you doing plyometric work like squat jumps in every single session which your joints won’t necessarily thank you for!

True HIIT training involves much shorter bursts of work, but working at truly maximum capacity. Your heart rate will be pushed high and you’ll really need that rest time.

Your personal trainer will be able to assess what kind of training you will benefit the most from. While our personal training sessions focus around strength training, we will sometimes include some full body interval work to get your heart rate up and work on your cardio fitness. If you’re not quite ready for full-on HIIT, they may ease you into it with more moderate interval work. As your fitness improves, they can start to increase the challenge and build you up to true HIIT with.


The best HIIT classes in London utilise a wide range of different group class types, from Met-con, running, boxing, yoga and more. As such, the results and benefits can be very wide. In general, we are so pleased that workouts are so much more accessible to the general population (especially in London). We do however take health and fitness seriously and always want our clients to achieve the best results.

We believe in providing the right exercises for each and every client. If we feel that providing cardio workouts is right for the client and will provide the best results then we will advise this. Our core focus is to provide our clients with the results and benefits they want to see in their bodies. Our personal trainer are experts who can deliver the best workouts. Our workouts can include core exercises, lower body exercises, upper body exercises, full body circuits, floor work, bodyweight exercises, high energy exercises and more all provided within our luxury studios which provide all the amenities including changing rooms for you to come, workout, shower and leave feeling great. Our “pod” system means you don’t have to share the gym floor with anyone apart from your trainer.

You can book your sessions directly with your personal trainer and we will also aim to be as flexible as we can be taking into account your busy schedule.


We provide a truly personal approach to personal training. Our coaches will be there with you every step of the way, giving you the guidance and support you need to achieve all of your health and fitness goals. We’re here to help you take it to the next level.

Can’t make it to the studio? Caught up with things to do? No problem. Via our bespoke training app and live video sessions, you can take your coach home, on holiday or away with you on business.


We’ve partnered with the very best sports and injury specialists to provide you with the ultimate circle of care. Our partners include physiotherapists, sports massage therapists, osteopaths and sleep specialists. We offer an initial free consultation – if you have any personal injuries or special requirements we are happy to help and provide guidance.

Nutrition has one of the greatest impacts on how you perform daily in and out of the gym and the success you are going to have with your body composition goals. At Fitness Lab we offer a variety of nutritional support services from expert consultations with our industry leading Nutrition partners to to tailor made food delivered to your door with our Chef partner.


At Fitness Lab, we truly believe everyone should be doing some form of strength training. No other form of exercise matches this if strength and muscle gain is the end goal. This is of course obvious, but what is often overlooked is why we should aim to build muscle for more strength.

Fat loss is arguably one of the most positive outcomes from exercise and directly leads to a large number of health improvements. Through an in-depth understanding of how the body functions and responds to certain training stimulus, your coach will tailor your training plan

Fancy a Free Initial Consultation?

  Meet your coach

  Health and lifestyle questionnaire

  Movement analysis

  Tour and walkthrough of studio facilities

  Goal setting

  Book sessions

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    5 star review  I love training with these guys - they know how to push to always get the best out of me. Discrete, professional and charming, training at Fitness Lab is a pleasure not a chore

    thumb Robert Rackind

    5 star review  An awesome studio with highly professional and knowledgeable trainers who make a real effort to get to know you, and tailor their advice and programmes in a very bespoke manner. The studio is well equipped and comfortable. The team is very friendly, and they've created a welcoming environment. Would really recommend Fitness Lab for anyone looking to get started with a PT!

    thumb Neil Shah

    5 star review  I had a couple of sessions at Fitness Lab in its previous guise as a rowing/HITT venue and I loved it then. I love it even more now! The quality of the training is superb and facilities are clean and tidy with everything you need post-workout. I have experienced gyms where form has taken a back seat when training but not at Fitness Lab. There is a real focus on doing things properly, and I can see the benefits of working towards well structured goals and a distinct plan. The trainers are lovely and friendly, there's always a warm welcome from them and anyone else there. Emily is an awesome PT, she knows her stuff. She's encouraging but doesn't let me off the hook easily, and that has pushed me to do more outside of the studio. I don't live or work any where near the studio but I'm happy to travel because this little place is a gem. I can't imagine going anywhere else whilst I live in London.

    thumb N Baruwa

    5 star review  My husband and I have been training with Fitness Lab for a year and half now. Their studio in Soho is well designed and maintained. Most of all, we have both loved working with our trainers. They’re committed to helping you transform your lifestyle and habits. They provide really helpful, tailored advice and are so positive and motivating! I have gotten stronger and healthier than I have ever been. It’s been such a wonderful experience to train with them, and with Sandra in particular!

    thumb Elizabeth Park

    5 star review  Great clean facilities, super friendly and professional trainers. Sandra is so wonderful. I start feeling stressed and super tight and leave looser, fitter and happier. She helps me achieve all my body goals and checks in with me during the week. I’m looking and feeling fitter than ever!

    thumb Penny Blake

    5 star review  I’ve worked with Fitness Lab (Jack & Brett) in a B2B format. They are fantastic professionals and really care about their business and how it’s operated. Every decision made is specifically aimed at the benefit of their client base. Highly recommend up to date training principles, warm and welcoming team. can not recommend enough

    thumb Josh Bicknell

Is a HIIT workout the best form of exercise?

While HIIT has its uses, there’s a common misconception that it’s the best sort of exercise to do if you’re looking to lose weight or improve your body composition. We often get new clients in the gym who still don’t have the results they want after months or even years of cramming as many high intensity classes into their week as they can.

The problem is that going to a group HIIT session, doing a generic full body workout and collapsing on the floor in a puddle of sweat after 45 minutes doesn’t actually do anything to improve your strength or build muscle – which is what you often need to do if you’re seeking a healthier, toned body. Endless cardio classes and constantly pushing your heart rate up may leave you “running on empty”.

Busy London life means most of us are constantly short on time, running from one meeting to another, juggling work, family, exercise and social lives. Stress levels are high and it’s actually counterproductive to add even more stress to this by doing hiit based classes. As well as this, we often have niggles like lower back pain, that hiit classes are simply not good for!

Instead of pushing your body through punishing group interval training all the time, in our gym you’ll learn how to train intelligently. This may mean that not every session is a cardio based sweat fest. In fact, most of the time you’ll be focused on building strength, instead of pushing your heart rate up and sweating as much as possible. However, this doesn’t mean that it’s easy. You’ll be challenged in a new way and we’re confident that you’ll find the process rewarding – even from the first session.

Strength based training will help you to lose fat AND build muscle – which is what you need to get the “toned” body many of us aspire to.

Book your free consultation today with one of our expert coaches.

Client Results from Personal Training

“I was skeptical about trying online personal training to begin with – I didn’t think I’d find online training as effective as seeing my trainer in the gym face-to-face. I’m glad to say I was wrong! I’ve tried a few online training classes, but my remote training with Fitness Lab has been my best online training experience so far. It’s been 6 months and I have no plans to stop now. I’ve seen amazing results in terms of weight loss, overall fitness and best of all I am happier in my body than I have ever been. YAY!!!”

“Best online personal training I have tried. Really helped to keep me on track with my workout plan and diet during lockdown. The coaching is highly personalised and my personal trainer knows I have a busy life and gives me support me when it comes to finding time to exercise. Exercise definitely boosted my mental health during lockdown”

“I didn’t think online personal training was going to be right for me, but after giving it a go I’ve been pleasantly surprised. The coaching is highly personal and in a short time I’ve already seen an improvement in my fitness and body composition. I used to find myself dreading the gym but now I actually look forward to every training session. Excited to see my results in another 3 months!”

Why Choose Fitness Lab

Most Personal Trainers in London work on a freelance basis, meaning that they struggle to find an environment where their career progression and education are truly valued. This is a huge problem facing the personal training industry. We founded Fitness Lab with the understanding that to truly help people, we need to attract the best trainers and provide them with the tools and environment to provide the highest quality coaching possible. We prioritise education to ensure that our clients always get the best from their trainer and get results.