Event Information

Join professional fitness instructor Matt Balfour in this fun, energetic interval fitness workshop that will help you save time, reduce stress and lose inches.

What will you learn on this course?

HIIT stands for high intensity interval training, short bursts of exercise designed to boost your overall fitness and increase your mental health and wellbeing.

Matt specialises in the delivery of bodyweight-only Tabata based live HIIT workouts.

Tabata is a form of High Intensity Interval Training which is specifically designed to help you burn the maximum number of calories in a minimal amount of time.


The 45-minute workshop will include

  • 10 min warm up
  • 24 min HIIT Workout (Body weight only)
  • 10 min cool down
  • Fun - Themed workouts - 80’s, Halloween, etc
  • Barrier Free, all abilities welcome


This form of HIIT was developed off the back of performance led research conducted in the mid 1990’s by Dr Izumi Tabata and the Japanese Olympic Ice-Skating Team.

At the conclusion of the study, they found that the Tabata HIIT protocol resulted in considerable improvements to the athletes V02 Max and Anaerobic Threshold over those that did not take part in the study.

It was also shown to increase Excess Post Exercise Oxygen Consumption (EPOC). Which is the period of time post-workout that your body continues to burn calories at a higher rate.

Matt Balfour has adapted the original Tabata protocol to deliver functional full-body HIIT workouts that focus on four key areas of performance and ability.

They are Aerobic Output, Explosive Power, Core Stability and Balance & Coordination.

Who is this course for?

This course is for adults aged 18+ years. It is suitable for all levels but requires ability to take part in physically demanding fitness sessions.

The course may be accessible for people with disabilities. This is a physically demanding workshop, please contact us to discuss your specific needs. Students can be accompanied by their own carer or support worker. Carers must book a complimentary ticket if attending a course to provide support.

If you suffer from a medical condition we recommend that you take advice from your doctor before doing any physical exercise. All students should inform the tutor of any ongoing health problems or injuries.

Do you need to bring anything?

Please bring a towel, mat (optional), water and wear comfortable clothes to move in.

Are there any additional costs?

There are no additional costs

Who teaches this course?

Matt Balfour

"Keeping those happy hormones pumping will ensure the mind stays motivated, and people feel positive towards their week ahead, and get an affirmative boost for life in general. HIIT workouts, provide 45 minutes of self-care for all, through energetic and efficacious exercise. It’s a chance for people to get their BOOM back." 

Matt Balfour

Fancy a meal or drinks when visiting us for an event or a trip to the park? Our KILN Cafe serves breakfast, lunch & light bites see information here /// Please read our current Courses - Health and Safety Information and our current Visitor Guidelines before booking your course.

Dates & Times

    HIIT Fitness Workshop (WB107 Spring)