High-Intensity Interval Training (HIIT) is a counterpart to traditional cardio training. With traditional cardio training, you divide your energy so that you can keep up the activities for an hour or more, whereas with HIIT you continually push yourself to the limit. HIIT is a highly effective and efficient way to improve your stamina, increase muscle mass, burn fat, boost your metabolism and eventually develop a toned, athletic body. Exercises are carried out in short, intensive, alternating intervals so you’ll never get bored.

Safety measures coronavirus:

  • Adhere to the RIVM guidelines and the guidelines of the TU Delft.
  • Keeping 1.5 metres distance is no longer a rule; however, it is still a sensible idea to allow each other plenty of room.
  • Any symptoms: stay at home and get tested.
  • Good hygiene remains important.
  • If you take part in activities that fall under your X subscription, make sure you have your Campus Card or X card with you.
  • Inside Cafe X and at some events, a COVID certificate is required.

Read more

During an HIIT lesson you will train every group of muscles using your own body weight and light dumb-bells. This allows you to adjust the intensity to your own level. Although each training session involves fixed intervals of exercising and resting, you can always take an extra break (or skip a break) if you need to. The lessons are therefore ideal for beginners and people with more experience.

Schedule & enrolment


Henri Lemmens

Henri studied at TU Delft and achieved his certificate for spinning instructor. He has been working at X for quite some time as Spinning, High Intensity Training, Fitness and Core Stability instructor.

Jan van Laren

In 2005 Jan obtained his certificate for indoor cycling and since than he has been working at X. He is a fitness instructor and teaches several group lessons. In 2009 Jan achieved his Fit!vak fitness trainer A certificate.