About Burst!

Our programme provides  individualised support from Physiotherapists, Functional Nutrition professionals and specialised Personal Trainers whilst allowing you to enjoy the social interactions of group training sessions.

What is Burst training ?

High-intensity interval training (HIIT), also called burst training, involves short bursts of high-intensity-style exercise for 30 to 60 seconds followed by one-to-two-minute recovery periods.

Most people aren’t used to pushing into the anaerobic zone where you can’t breathe and you feel like your heart is trying to jump out of your chest but that is where many benefits lie.

We focus on minimising risks of injury through tailored exercise programmes, heart rate monitoring, and running form analysis whilst encouraging you to push to reach your maximum performance.

Not everybody is confident to push into the anaerobic zone, there may be health and injury concerns, but this is where Burst training Uk comes in. Our personal trainers and physiotherapists provide individualised programmes based on your physical condition and medical history. The group exercise sessions provide a safe environment to push in to the high intensity zone with guided warm up cool down.

We focus on running to increase heart rates aiming to get to between 60% and 90% heart rate max for the interval periods. Using running drills and specific strengthening exercise to work on running technique and minimise injuries.

Burst training has been shown to Boost;


Due to the intensity of the workout, Burst training can elevate your metabolism for hours after exercise. This causes your body to burn fat for up to 36 hours to replace your body’s energy (glycogen) stores. With Burst training you burn more calories than traditional exercise, or burn the same amount of calories in a shorter amount of time.


It also increases the efficiency of how well your muscles draw oxygen from your blood. This is also known as oxygen uptake. When this happens, your muscles have more energy to work longer and harder. High-intensity interval training can improve oxygen consumption as much as traditional endurance training, the same benefit even if you only exercise about half as long.

A study in 2006 found that after eight weeks of doing a Burst training programme, subjects could cycle twice as long as they could before taking part in the study, while maintaining the same pace.

Human Growth Hormone & Testosterone

All exercise raises cortisol but unlike endurance training, Burst training also raises your anabolic (muscle-building) hormones like testosterone and human growth hormone (HGH). HIIT stimulates the production of your human growth hormone (HGH) during the 24 hours after you finish your workout. HGH is not only responsible for cell growth which is important for muscle building but also for tissue repair, it helps to slow down the ageing process!

You may think of Testosterone as the male sex hormone but it is important in both men and women for maintaining healthy bones, skin and red blood cell production.

Brain Function

It seems even a small amount of high-intensity exertion can have a profound effect on your brain.

In a fairly recent German study volunteers who did two 3 minute sprints (separated by 2 minutes of lower intensity) during the course of a forty-minute treadmill session demonstrated higher increases in BDNF (brain-derived neurotrophic factor) than the nonsprinters. This molecule (BDNF) is key in improving brain function, it is involved in plastic changes related to learning and memory. The study showed that the sprinters learned vocabulary words 20 percent faster than non-sprinting exercisers.

Blood Pressure & Heart Rate Regulation

There have been many studies in to blood pressure and exercise, the conclusions suggest that HIIT training will not significantly change blood pressure levels in individuals who maintain a healthy body weight. However it has been shown to assist with an improvement in blood pressure and heart rate regulation in overweight or obese individuals with high blood pressure.

Reducing blood sugar and insulin resistance.

Improvements in blood sugar levels have been seen in both healthy and diabetic individuals following HIIT programmes. A summary of 50 studies found that HIIT is more effective in reducing both blood sugar levels and insulin resistance than traditional continuous exercise programmes.