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HIIT Club – November 2025
30-Minute Circuit Training Class
Contact Valerie to get a FREE trial!
Continuously changing cardio and strength exercise circuits to avoid adaptation. Challenging your body and achieving fitness goals.
Personal Trainer Valerie Greene combines twelve years of teaching group exercise classes with her personal training knowledge to provide a fun, energetic, high intensity interval group training class. Enjoy the one-on-one attention, motivation and expertise of a trainer while enjoying the camaraderie of fellow members and friends at a lower rate than personal training. In only 30-minutes you will move through multiple circuits including cardio and strength stations. The exercise circuits in these sessions will change continuously to avoid adaptation, challenge your body and achieve fitness goals.
Benefits of High Intensity Interval Training (HIIT):
- Burn more calories in less time
- Experience the “afterburn” effect and burn calories for 12-48 hours
- Boost your metabolism (more than steady state cardio) and keep your metabolic rate high, even after the workout
- Boost fat loss/reduce body fat (especially visceral fat)
- Build lean muscle mass
- Improve athletic performance and cardiovascular health
- Time efficiency and a convenient option for busy schedules
- Increase oxygen consumption/improve your VO2 max
- Improve insulin sensitivity (important for regulating blood sugar levels)
- Boost your mood and trigger the release of endorphins
- Adaptable to all fitness levels
- **Also numerous studies in recent years have shown how well high exercise intensity works for menopausal women. See the following excerpt from the book Next Level by Dr Stacy T. Sims:
“For menopausal women, high intensity sprint interval training sessions can provide the metabolic stimulus to trigger the performance-boosting body composition changes that our hormones helped us achieve in our premenopausal years. The key here is the intensity. In high-intensity interval training, alternating short bursts of hard exercise are followed by relatively short recovery periods… When you reach your menopausal years, it’s very important to incorporate the shortest, sharpest form of HITT which include super-short, 10 to 30 second sprint-style efforts (SIT). They are extremely beneficial for both peri- and postmenopausal women. One of the biggest benefits of SIT training is improvement in body composition. SIT training increases lean muscle mass and reduces fat mass in a relatively short period of time. In a 2019 study published in Medicine & Science in Sports & Exercise, researchers had a group of postmenopausal women, ages 47 to 59, perform 20-minute bouts of SIT-alternating eight seconds of sprinting on a stationary bike at about 85 percent of their maximum heart rate with 12 seconds of easy pedaling— three times a week for eight weeks. By study’s end, the women had lost fat, regained lean muscle mass, and improved their aerobic fitness by 12 percent after what amounted to only eight hours of actual exercise over eight weeks’ time.”
November 11-December 11
*No class November 25 & 27
Tuesdays & Thursdays
9-9:30 a.m.
Location:
Upstairs Theater Hallway
HIIT Club Includes:
- Two in-person classes a week
- Four weeks of training
- Attention, support and motivation from a Certified Personal Trainer
Pricing:
*UPDATED Pricing
$80 Members
$100 Non-Members
*Minimum four, maximum eight participants
Want to try a class out before it starts on November 11? Contact Valerie about getting a FREE trial before you register for class!
Register online, over the phone or at the Five Points Front Desk
Meet Personal Trainer, Valerie Greene:
“I am very excited to be a part of the incredible Personal Training staff at Five Points! I have lived in Washington my whole life and it is a true joy for me to be here.
I acquired my Athletics and Fitness Association of America (AFAA) Personal Fitness Trainer certification in 2019 and have had my AFAA Primary Group Exercise certification since 2013. I started my fitness career at a local community center in 2012 as a Body Training Systems (now MOSSA) Group Step instructor. Between 2012 and 2016, I also obtained group exercise certifications in Silver Sneakers Classic and Circuit, Piloxing, Spinning, RIPPED, Zumba and Country Heat. For years I taught many of these classes on a consistent weekly basis.
In 2018, it was my pleasure to join the Five Points Group Exercise staff as a Fit Life Instructor. I continue to enjoy working with my seniors in class every week to build their strength, mobility, balance and range of motion. I love helping them gain confidence in accomplishing their daily tasks.
In 2023, I also joined the Personal Training staff at Five Points. As a trainer I am able to focus on my clients one-on-one to help with more specific stretches and exercises to meet their personal needs. I am passionate about helping seniors, women and mothers of all ages to feel their best and achieve their fitness goals.
Drawing from many years of experience and multiple certifications in the fitness industry, I look forward to bringing you fun and challenging, yet appropriate, workouts that will help you to be in the best physical shape possible. I look forward to meeting you!”
Questions? Contact Personal Trainer, Valerie Greene: valerielahoodgreene@hotmail.com