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ePublication of Australian Fitness Network

By keeping things simple, coach-led and technique-focused, a military-inspired workout sticks to the true principles of HIIT.

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 client technique, range of motion and intensity (true HIIT) – and making modifications when necessary.

The Metafit training approach sees clients working at a maximum intensity (HRMax above 90 per cent) during short work intervals to utilise the ATP-PC (adenosine triphosphate and phosphocreatine) and lactic acid energy sources, and then having adequate rest through static and active recovery to replenish these energy sources for the greatest aerobic metabolism boost after the workout.

Many HIIT-style workouts do not promote enough intensity for the workout to be termed HIIT, whether that’s due to movement quality, interval programming, exercise formatting or workout length. Metafit aims to stick to true HIIT principles without venturing too far outside the high intensity interval scope. Because this is partly dependent on the knowledge and delivery of a professional trainer, Metafit is a certified coach-led workout only, with the team behind the workout proclaiming that it will never be a DVD, virtual workout or app.

After completing a one-day Metafit certification, coaches receive monthly workouts, with license-free music/voice commands, marketing resources and videos. All Metafit workouts – and there are over 70 of them – have their own title branding, format and exercises and vary in length between 16 and 25 minutes. Preparation warm ups and modification teaching principles are designed to enable coaches to deliver safe and effective HIIT workouts to clients of all ages and abilities.

There are no facility license fees, and coaches can use Metafit inside or outdoors, in studio or gym timetabled classes as well as in private 1-on-1 sessions.


A number of upcoming certification courses are scheduled around Australia. For information on getting certified to deliver Metafit workouts, go to 

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