Fitness for everyone
Safe & Effective
All Fitness Levels and Backgrounds
Progressively Increase Intensity Based on each Individual
Program Customized Uniquely to each Individual
Minimal Risk of InjuryHealth and Wellness  Benefits
Stay Younger Beyond Your Years
Increase Mitochondrial Capacity
Improvement in all Biological Processes &  Functions.
Improved Insulin Sensitivity

Short and Efficient Workouts that benefit everyone
Recreational Exercisers
Fitness Enthusiasts
Fitness Experts
Get fit or stay fit

Functional Fitness for Everyday Life
Movements you use every day
Improved Flexibility and Range of Motion
Timely & Efficient WorkoutsImproved Performance
Improved Strength and Explosiveness
Improved Cardio Respiratory Endurance
Improved Recovery
Go Stronger, Faster, Higher, Longer

Improved Body Composition & Lean Body Mass
Loose Fat Mass and Inches
Build Lean Muscle Mass
Reduced  Fat in Blood Stream after Eating–



The HIIT Transformation Program is intended to improve the overall fitness of participants helping them to survive and thrive in their environment. These improvements can be experienced safely without risk of injury or excessive soreness. It is designed so that people of all fitness levels and backgrounds, without contraindications, may start the program and progress at their own rate without fear of injury. However, results are unique to each individual and are largely related to each participant’s hard work, determination and commitment.

Classes are small and have a somewhat private feel. Generally, classes meet 3 times per week for 12 weeks. Workouts are typically less than 30 minutes based on the participants’ goals. The program is sequential and each class workout builds on the previous classes’ workout. So, it is important that participants are committed to come to all classes and workouts for the entire duration of the program. Of course, life happens and we understand there are times people just can’t make it or will be late but these should be very limited occurrences or participants may be removed from the program.

Phase 1
Phase 1 of the program starts with straight forward exercise intervals that move between upper body and lower body exercises. Exercises are based on movements you are very capable of doing and probably do in everyday life. Phase 1 is used to determine the participants’ state of readiness before increasing the intensity of the workouts. The focus is Function, Stability and Mobility. If there is an exercise that is too difficult there are modified exercises to use as a substitution.

Phase 2
Once the participants’ starting point and level of readiness is established the workout intensity and load will progressively increase into Phase 2. The focus of Phase 2 is Health and Movement. Workouts move into 3 primary focuses, Push, Pull or Legs. However each workout consists of exercises that target the other focus areas as well as the participants’ core and ability to move.

Exercise load and repetitions should cause cause absolute failure. This failure is necessary to force adaptation and positive change. The other exercises not targeting the focus area will be reduced or modified to prevent absolute failure and keep the Heart Rate (HR) elevated slightly with rest intervals. Different grips and exercises will be added into the workouts to force overload and adaptation to the ever changing workout.

Phase 3
Depending on the participants’ readiness, the program will advance to Phase 3. In Phase 3 the focus is Fitness, Load and Resistance Training. The intensity, load and duration of the workouts increase. More exercises will be added to each round, compound movements, more weight, more rounds, and so on. Most participants simply wanting to improve or maintain their fitness will stay in Phase 3.

Phase 4
Some participants, particularly athletes training for something, may choose to move to Phase 4. The focus of Phase 4 is Performance Training.​ ​These participants are addressed case by case as the need arises.

Program Scope

The scope of the program is to coach participants through the HIIT Transformation Program which consists of High Intensity Interval Training and HIIT principles, compound movements, body weight exercises, resistance training with proper progressive overload and nutrition recommendations in order to fuel performance, build muscle, ignite fat loss and program their own workouts.

The programs uses high intensity intervals of measured and progressively increasing and varying loads and movements used in everyday life with the purpose of improving flexibility, range of motion, strength, endurance, speed, agility, reactivity and body composition in the most efficient and safest ways possible. These claims are backed by the some of the most recent fitness research and thousands of hours of workouts from my clients.

Participants will progress through the 4 Phases based on their level of readiness and ability. There isn’t a public scoreboard; each person will increase workouts at their own pace. The only intended competition is yourself and what you did in your last workout.

However, some of our HIIT Transformation participants have competed in Crossfit competitions, Jiu-Jitsu competitions, MMA Matches, running competitions, obstacle courses, cycling and just whatever comes their way fit and are able to survive and thrive in their environment.

Basic body composition measurements and feedback will be given, particularly at the request of participants.  A notebook will be given to participants and they must fill out their workouts and progress each class. This information will be used to program future workouts and must be available upon request.

If you have read over our Readiness Questionnaire and answered NO to all questions you can be reasonably sure that you can participate in this program.

If you think our program might be right for you, Contact Us for more information.

Have a great day! Now HIIT IT!

Tim Garrett