What is MetaFit?

Metafit is a 30-minute, bodyweight-only, non-choreographed, high intensity interval training (HIIT) workout. The program was created over a decade ago in the UK by a Royal Marine Commando in a bid to make HIIT more efficient and effective. How so? By reducing the amount of time spent looking at a stopwatch or app, and increasing the focus on technique, range of motion and intensity (true HIIT) – and making modifications when necessary.

It’s only thirty minutes long, but you will train hard the entire time. It’s suitable for everyone and you can adjust the exercises to suit your own abilities.

Like most functional training, MetaFit incorporates body weights and combines that with a fast pace to target and improve strength, endurance, flexibility, and mobility.

What is HIIT?

HIIT is an acronym for High Intensity Interval Training – this type of training involves intervals of short-burst high-intensity activity interspersed by recovery that aims to improve aerobic fitness. Because intensity is high, the duration of a HIIT is short – any longer than 30 minutes and it’s not a HIIT workout. Metafit™ workouts are based on the HIIT principle that results in an efficient and effective form of exercise.

Do I need to be fit to do a Metafit™ session?

No. The exercises performed in a Metafit™ session can be regressed or progressed to suit all fitness levels and abilities. Everyone is different and has their own strengths and weaknesses – you work to your maximum and the Metafit™ coach will ensure you are doing the exercise at a level that is appropriate for you.

What’s involved in a Metafit™ workout?

Metafit™ is a selection of bodyweight exercises (think old-school exercises such as push-ups, squats, burpees, etc) done to great music with voice commands. Your metafit™ coach will instruct correct technique for each exercise and assist you with maintaining correct form.

Is it really just 30 minutes?

Yes. All Metafit™ sessions include a dynamic mobilisation warm-up, the main Metafit™ set – depending upon the workout selected can last between 17-23 minutes.

How many times a week should I do a Metafit™ session?

A growing body of research has found that completing 2-3 metafit™ or any HIIT sessions per week has the same or superior health and fitness benefits compared to continuous aerobic exercise. In comparison, the public health recommendation for continuous moderate aerobic exercise is at least 30 minutes a day, 5 times a week.

The result is workout that engages participants with a focus on efficiency

Some exercises that can be incorporated in a MetaFit Class

Squat Jumps

Begin by crossing your arms over your chest. Keep your head up and your back straight, then squat down until your thighs are in a parallel position to the floor.

Press from the balls of your feet and jump up powerfully into the air as high as you can. Breathe out at this part of the exercise.

When you land on the ground again from the jump, repeat the movement straight away.

Push-Ups

Begin lying on the floor with the face facing downwards. Place your hands apart in a push-up position with your torso being held up by your arms.

Lower your torso downwards until your chest almost touches the floor as you breathe in. Breathe out and then press your upper body back up to the beginning position as you squeeze your chest tightly.

Hold this position briefly, then return to the original position. Repeat for as many repetitions as necessary.

Burpees

Begin the exercise by standing upright with your feet shoulder-width apart. Place your hands on the floor and kick your legs behind you so that your stomach and thighs are now on the floor. You should maintain a bend in your elbows.

From this position, press upwards as though you are doing a push-up and raise your hips up before jumping so that your feet are under your hips and you are standing up.

Complete the exercise by jumping into the air and lifting your hands above your head, repeat for as many repetitions as necessary.