Why Grid Training should be part of your weekly HIIT workouts

If you’re after a workout that challenges you, pushes your limits, and delivers real results, it’s time to hit the Grid.

This isn’t just another fitness class - it’s a strategically programmed, 6-week training block designed to build strength, boost endurance, and level up your fitness in ways you didn’t think possible. Plus, it’s fresh, fun, and freaking effective.

HIIT, evolved

Let’s be real - if you’re already smashing HIIT workouts, you know the drill: calorie burn through the roof, next-level cardiovascular fitness, and that unbeatable post-workout high. But Grid Training? That’s HIIT, evolved.

Grid Training is a science-backed fusion of strength, conditioning, speed, and endurance, all programmed to keep you progressing with no plateaus, and a whole lot of “I didn’t know I could do that” moments. And because consistency breeds results, you’ll get a structured program that runs across all Virgin Active clubs, with new workouts every session, led by expert coaches who actually care. Plus, the community vibe is strong - without any forced high-fives or awkward teamwork.

Buckle up because below we’re diving into what makes Grid Training different, the science behind every workout style, and why it’s the must-have in your fitness routine.

Strength

What it is - Our fan favourite where we lift heavy, focus on moving well, and building serious muscle using dumbbells, kettlebells, and bodyweight.​

The science - Strength training is essential for maintaining muscle mass and bone density, especially as we age. According to the National Institute on Aging, regular strength training can help offset age-related declines in bone mass, reducing the risk of osteoporosis and fractures.

What to expect - Controlled, powerful movements, progressive overload, and that satisfying post-lift high.

Aerobic

What it is - A workout that pushes your endurance through a mix of steady-state and interval-based cardio.​

The science - Aerobic exercises enhance cardiovascular health by improving the efficiency of the heart, lungs, and blood vessels. Regular aerobic activity increases VO₂ max, which is the maximum amount of oxygen the body can utilise during exercise, leading to improved endurance and overall fitness. This form of training also aids in reducing visceral fat, which is linked to various chronic diseases.

What to expect - A mix of ski ergs, bikes, treadmills, weighted and bodyweight exercises designed to get your heart pumping without totally wrecking you.

Sprint

What it is - Short bursts of all-out effort, designed to improve speed, power, and anaerobic capacity.​

The science - Sprint Interval Training (SIT) has been associated with significant improvements in aerobic capacity and metabolic health. Research indicates that SIT can lead to rapid enhancements in cardiovascular fitness and insulin sensitivity.

What to expect - Maximum effort, minimum time. Think sprint intervals and power-focused movements that leave you feeling like an athlete.

What is the Grid Training Masterclass about?

What it is - A shared 60 minute team workout where you train alongside others (but no awkward hand-holding, we promise).​

The science - Group workouts have been shown to increase motivation and adherence to exercise programs. The social aspect of exercising with others can lead to improved consistency and effort, as individuals are more likely to commit to their fitness goals when they feel part of a community. This camaraderie can also make workouts more enjoyable, reducing the perception of effort and increasing overall satisfaction.​

What to expect - High-energy challenging workouts, a touch of friendly competition, and an atmosphere that makes you want to come back for more.

How to get started (without freaking out)

We get it, HIIT workouts can be intimidating. But here’s the thing: Grid Training is for everyone. Whether you’re a total newbie or a seasoned athlete, you’ll find your place on the Grid. Our expert coaches are here to guide you, offer modifications, and make sure you leave feeling stronger (and maybe just a little sweaty).

Start slow – no need to go full beast mode on your first day. Ease in with a couple of sessions per week and build up as you get comfortable.

Listen to your body – some days you’ll feel unstoppable, other days… not so much. That’s normal. Take breaks when you need to. And remember, recovery is just as important as training.

Ask for modifications – can’t quite hit that full-depth squat? No worries. Our coaches have plenty of options to keep you moving safely while still getting a solid workout.

Consistency is everything – the more you show up, the stronger, faster, and fitter you’ll get. Even if you don’t feel 100% every session, just being there is a win.

Embrace the vibe – the Grid Training community is here to hype you up, not judge you. Say hi, crack a joke, bring a friend, and enjoy the energy. Before you know it, you’ll be hooked.

Be sure to check out our Overcoming Gymtimidation article for more tips.

Join the community

Look, we’re not saying Grid Training is going to completely change your life, but… it just might. It’s fun, it’s effective, and it’s designed to push you beyond the “I think I’m done” moment. So, if you’re ready to level up your training and feel like an absolute powerhouse, Grid Training is calling your name.

Forget the boring old HIIT. Grid Training is here to make sure your workouts are as fresh as your post-workout selfie. Whether you’re lifting, sprinting, or just trying to keep up with the energy of the room (spoiler: you will), you’ll get the results you’ve been craving.

Book your spot in Grid Training at Virgin Active now and come see what all the hype is about. Trust us, your future self will thank you.

About the author

Sarah Glader is an accomplished fitness professional with over a decade of experience in coaching and training individuals to achieve their fitness goals.

For the past 7 years, Sarah has been a valued crew member of the Virgin Active team, where she has honed her expertise in HIIT and strength training.

As Head of Athletic Training, Sarah's primary responsibility is to collaborate closely with her team of coaches to design and implement the most effective and engaging HIIT workouts for Virgin Active members.

Her specialised knowledge and experience in the field of fitness has made her an asset to the Grid Training program and widely respected by her colleagues and clients.

References

^{Strength training builds more than muscles - Harvard Health}

^{Can exercise extend your life? - Harvard Health}

^{Sprint Interval Training Effects on Aerobic Capacity: A Systematic Review and Meta-Analysis | Sports Medicine}

^{Benefits of Team Training for Fitness: Motivation and More}