The Science Behind FIT9

Whether you prefer HIIT or MetCon, there’s one undeniable fact: both will improve your heart health by leaps and bounds. High-intensity workouts keep your heart muscle working at close-to-maximum potential, building up a tremendous amount of strength and endurance. High-intensity workouts also raise the amount of oxygen your body can consume, a measure of excellent cardiovascular health. The constant calorie burning is also beneficial for maintaining healthy glucose levels, reducing the risk of blood sugar problems such as hyperglycemia and Type II diabetes.

We say skip the long, boring cardio workouts and exchange them for these fun, fast-moving, intensive change-up activities that will bust fat, build muscle and get you in your best shape yet.


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What types of exercises are used in FIT9 and why?

The FIT9 workout utilizes seven types of exercises:

  • Dynamic exercises to safely prepare your body for a high-intensity workout
  • Compound exercises to efficiently work more than one muscle group at a time
  • Isolation exercises to target one muscle group for increased training
  • Aerobic exercises – traditional cardio -- to increase oxygen flow and burn more calories and fat
  • Anaerobic exercises, which only use carbohydrates for energy, to promote strength, speed and power as well as build muscle mass
  • Isotonic exercises, such as squats and push-ups, to maintain the tension of the muscle while performing the movement
  • Plyometrics to enhance power and performance by enabling a muscle to reach maximum force in the shortest possible period of time

Each of these exercises, coupled with elements of HIIT and MetCon, activate the body’s three metabolic energy systems:

  • Phosphagen, which the body uses to support very short and very fast activities
  • Glycolysis, which quickly breaks down carbs to fuel 30 second to 2-minute bursts
  • Aerobic, which uses fat, blood sugar and stored glucose (glycogen) to fuel the body

Why does FIT9 use elements of high intensity interval training?

High intensity interval training is a fitness enthusiast’s favorite for five key reasons:

  • Working your heart at a close-to-maximum level improves performance
  • HIIT burns more fat in a shorter period of time
  • Recovery is much faster than regular cardio or strength training
  • HIIT sets you up for a daylong calorie burn without any extra exercises
  • Workouts are shorter, yet incredibly effective

High intensity interval training has been shown to be the most effective type of cardio for burning fat and stimulating muscle. Interchanging intense bursts of activity with longer rest periods not only develops power, speed and endurance, but kicks your metabolism into hyperdrive, activating the “afterburn” effect that burns calories all day long.

Why does FIT9 use elements of metabolic conditioning?

Metabolic conditioning utilizes longer bursts of exercise with little to no rest periods in between, resulting in long-lasting afterburn and a maximized metabolic rate. This short but intense workout challenges two major energy systems: ATP, which transports energy within cells for increased metabolism, and glycolysis, which breaks down carbohydrates for an easy source of energy to support those intense bursts.

Elements of MetCon are important for a few main reasons:

  • Metabolic conditioning improves cardiovascular capacity
  • MetCon gives fat-burning hormones a major boost
  • Calories continue to burn up to 48 hours later
  • Metabolic rate is boosted by up to 25 percent after a MetCon workout