What to Expect

45 minute class featuring 30 minutes of High Intensity Interval Training like you never have done before.

  • Running-based high intensity interval training (HIIT) using the revolutionary, soft surface Sproing Trainer.
  • HIIT has been scientifically proven to provides maximum results in a minimum period of time.
  • Our HIIT program uses the Tabata protocol proven to be most effective at burning calories-
    20 second work intervals followed by 10 second rest intervals
  • These workouts feature intervals of high intensity cardiovascular exercise interspersed with strength and power exercises
  • Creates maximum fat burning, muscle toning, and overall total body fitness in just a forty five minutes.
  • Unlike other forms of HIIT training the Sproing Trainer has less than half the impact of the softest treadmill

What is HIIT?

HIIT stands for High-Intensity Interval Training. This form of training is the base of the Sproing Fitness workout and is comprised of alternating periods of short, intense anaerobic exercise with less-intense recovery periods.

Hiit training is great for calorie burning , but it’s not a muscle sparing exercise. Hiit is a form of cardiovascular exercise which is beneficial to burning fat in a short and intense workout. Basically, it is an exercise technique that is intended to get results/improve performance through short bursts of high intensity exercise and also improve your cardiovascular performance by increasing the amount of oxygen you can take during exercise. Hiit can also improve cardiovascular endurance, making workouts not only shorter, but easier. This training technique is far more effective as an endurance builder than a fat burner. Almost all the Crossfit workouts are also HIIT training routines.

Hiit is not a replacement for weight training, though. It can be applied to aerobic and/or weight training exercises. Hiit is ‘interval’ training, where you go all out for 30 sec, and recover. Hiit is an acronym for High-Intensity Interval Training and can also be used for breaking plateaus, by changing from steady cardio to high intensity interval training. The concept of this training is training in time intervals, each interval at a varied toughness.

Hiit training is a better fat loss method than prolonged cardio and also has the side benefit of being a short, albeit intense, workout thus delivering an intense workout every session. It is a difficult and challenging and demanding workout. Hiit is what it says… high intensity but the results are undeniable.

Hiit cardio exercise will help keep muscle tissue in ways that low intensity cardio couldn’t and even promote anabolism and lean muscle tissue growth. Hiit is FOR people who want muscle gain. Hiit helps spare valuable lean muscle mass which is a key determinant of your RMR or Resting Metabolic Rate. Hiit is good because it involves running and exercises that get your heart rate going and keep it pumping. Hiit training is fine and all , and Im used to it. Hiit workout can be used by anyone – of any fitness level – regardless of your goals.

Source: hiittraining.net – What is HIIT Training good for?

Do you spend more than one hour on treadmill and jog? Do you feel proud to see that in one hour you burned about 1000 calories? There is a bad news for you, which is true but sad, because you daily spend extra time than what is actually required and in one hour you do not burn 1000 calories. If you think that cardio machines will tell you the exact amount of calories that you have burned in a day, then it’s time to change your thinking. These machines are really bad when it comes to estimate total calories burned in an hour. Even if you do intense exercise, maximum you will burn about 500 or 600 calories. Now you might be thinking what is the best way that will actually burn out calories? Answer is so simple, HIIT combined with regular state cardio.

High Intensity Interval Training

HIIT is also known as High Intensity Interval Training. It involves maximum effort periods mixed with reduced effort in recovery periods. For instance, you might do fast running for 30 sec. and walking for about 1 minute. The advantage of this form of cardio is that you will have a serious effect even after your exercise. This means your body will not stop to burn down calories even when you stop your workout. To use HIIT you need to consider few things because you can excess train something which do not happen with the constant state cardio.

Constant State Cardio

Constant state cardio includes doing aerobic activity with constant speed and for more time period. It can really help in burning down fat, but for that it should be performed for an hour may be 2 hours. If you are searching for a workout that is time efficient, it must only be performed in combination with high intensity interval training. The best thing with HIIT is it lets out fatty acids in bloodstream. Constant state cardio quickly burns fatty acids. If you think that without HIIT you will only try constant state cardio, it will take about 20 or 30 minutes only to start releasing of fatty acids. Only a short time HIIT workout can flood your bloodstream with the fatty acids which constant state cardio would easily burn.

Cardio Routine Includes Constant State Cardio and HIIT

The perfect cardio routine should involve constant state cardio for 25 minutes and HIIT for 10 minutes and extra 10 minutes for lower intensity interval training. First, for about 2 minutes you should do little warm up and do sprints for 15 seconds along with jogging for 45 seconds. You should perform sprint which leaves you to catch your breath to increase levels of HGH. HGH is actually a hormone which burns down fat while storing muscle mass. To end the workout, you should do less intensity interval training which includes 1 minute of fast jogging and light jogging for 1 minute and then again for about 10 minutes. Doing this the remaining glycogen will also burn in your system so that your body burns more fat even after your workout.

Source: hiittraining.net – The Best High Intensity Interval Training to Burn down Belly Fat

The High Intensity Tactical Training (HITT) program’s primary purpose is to enhance operational fitness levels and optimize combat readiness and resiliency for the United States Marine. While not directive in nature, HITT supports Commanders in their duties to optimize the combat readiness of their Marines. It complements other physical training Commanders/individual Marines utilize to obtain and maintain physical fitness. This comprehensive strength and conditioning program takes into consideration the physical demands of operational related activities in order to optimize physical performance while in combat. By implementing the latest cutting edge training methods and fundamental scientific principles, the HITT program focuses on enhancing athleticism for today’s tactical athlete – The United States Marine. Emphasis of the HITT program is on key components with relation to superior speed, power, strength endurance and overall combat readiness while reducing the likelihood of injury and ensuring that all Marines are physically prepared for combat.

Source: fitness.usmc.mil – The HIIT Academy

The Equipment

The Sproing Trainer allows people of every fitness level to get an intense cardio and strength workout, all in one place, without injury.

The Sproing Trainer is designed with unique elements unlike any other piece of exercise equipment It combines cardio with strength, power and balance, all on a soft, low-impact surface.

Sproing’s exclusive soft surfaces reduce impact signficantly when compared to the softest treadmill on the market: 50% less on the knees, 41% less on the back, 32% less on the ankles

Frequently Asked Questions

Sproing Fitness is unlike anything you’ve done before, so you’re likely to have some questions. No problem, we have the answers.

  • View our class schedule.
  • Hit “Sign Up Here” on the class time you like to start the reservation process.
  • You are now in our Online Store. Click on “Free First Class”. Your first experience is always free!
  • Hit Check Out and your ready to go.
  • Once you Sproing once, it is easy to just log into your account when booking classes in the future. Make sure to remember you log in and password for future visits.
  • Do I have to be in great shape to do this?
    Anyone can Sproing! The Sproing Trainer allows people of every fitness level to get a great cardio and strength workout together, in one place, without injury. Running is not a requirement! You can march, jog or run. It’s your workout! You do what you can, and you are always welcome to come out of positions you cannot sustain. Our instructors are trained to assist people of all abilities. We can offer you private sessions in off peak times if you want to study the method one-on-one at your own pace.
  • How many times a week should I Sproing?
    We recommend three classes per week, although even one class a week will give you greater strength, energy, and muscle tone. And don’t forget, High Intensity Interval Training give you hours of calorie burn after the workout too!
  • What should I wear?
    Its best to wear workout clothing that will let you move. Loose clothing could get in your way. The best shoes to wear are cross training or minimalist shoes that will allow you to move in all directions safely although any athletic shoe will work.
  • What should I bring?
    We would like you to bring water or fill your bottle when you’re here. We have workout towels but bring your own if you would like. If you want to shower here, bring a shower towel. We don’t have lockers but there are coat hooks and cubbies within the workout room so you can see your belongings.
  • What should I eat?
    Our workouts take energy, so it’s best to have some fuel – try to eat 60 minutes before.
    There is only a 15 minute transition between classes so you want to make sure to be at Sproing Sport just prior to transition to check in, get your loaner heart rate monitor if you don’t have one and get settled.
  • During the 15 minute transition, put on your heart rate monitor and Sproing provided belt and enter the workout room to pick your Sproing Trainer.
  • You can bring belongings in the room to store in a cubby.
  • Make sure to take a look at the workout board to check out the workout of the day. Any special instructions for the class will be posted there.
  • If you have any injuries or require a substitute for a certain activity, this is the time to notify the instructor.
  • The workout is at total of 45 minutes.
  • The first 10 minutes of Sproing, you will move through a dynamic warm-up including practicing the exercises that will be used during the high intensity part.
  • Then you will perform 30 minutes of high intensity intervals moving you through cardio, strength, core and balance.
  • We leave the last 5 minutes of the workout for cool down.
  • If for any reason the workout becomes too intense or strenuous you should slow down or stop and notify the instructor immediately if you are having a problem.
  • During the workout you’ll experience custom music by our sound director. This will help you have fun and stay motivated!
  • Wipe down your Sproing with the gym wipes to help our staff out for the next class.
  • Move off the Sproing, grab your things and move out of the workout room through the exit door.
  • Return you belt and loaner heart rate monitor if you have one to the front desk.
  • Feel free to shower at our facility.
  • You did it! Hope you had FUN! See you next time!
  • If your plans change, we ask that you cancel your reservation four (4) hours in advance before the scheduled class.
  • Cancellations must be made online through your MindBody account. We cannot accept cancellations via e-mail or phone.
  • Cancellations made less than four (4) hours before class will be considered late cancels. All late cancels and no-shows will automatically be charged for that class.
  • If a class is full, please put yourself on the waitlist. If a spot opens, we will email or call you to notify. If your plans change after you waitlist, please make sure to remove yourself so you do not get charged for class if you get in.

Our Philosophy

At Sproing Fitness, we believe that running is not just a form of conditioning – it is a fundamental movement skill and part of our evolutionary right and heritage as human beings. Running is an activity everyone should be able to enjoy, and Sproing was designed to allow everyone to run pain-free and enjoy the unparalleled mental and physical benefits that come from making running a part of your life. It makes our day to know that all over the world people who thought they couldn’t run or could not run anymore, can run again without pain and have fun doing it. Sproing makes the skill of running easy for everyone, and with its adjustable soft surface anyone can customize the level of challenge and cushioning perfectly regardless of their size or fitness level. Sproing is being enthusiastically used by all sorts of people from world class professional athletes to deconditioned senior citizens.

Get ready for a truly unique experience.

Pose Method® Approved

Pose Method is the scientific theory used to describe how all people run. Sproing is the first and only product endorsed by its founder, Dr. Nicholas Romanov

While developing Sproing, we spent a lot of time learning everything we could about the biomechanics of running. This led us to Dr. Nicholas Romanov, who is a three time Olympic Coach and one of the world’s leading authorities on the biomechanics of running. Dr. Romanov developed a systematic approach to teaching optimal movement patterns called the Pose Method®. The Pose Method breaks down the complex movement patterns of running to three essential elements that can be taught in a deliberate, perception/skill enhancing way. The result is a procedure for teaching efficient and injury-free running. The three elements Dr. Romanov identified: The Pose, The Fall and The Pull are performed by all runners. However, most runners also include a lot of unnecessary elements that cause injury, slow them down, and increase the difficulty of running.

Dr. Romanov and his team spent several months assessing and using Sproing. Dr. Romanov realized that Sproing is the ideal indoor running tool because its rear restraint system and soft surface automatically enhances the three key elements of running while eliminating the unnecessary elements that cause injury, decrease running speed and decrease running endurance. The end result is that Sproing and Pose have formed a partnership utilizing Sproing and the Pose Method to allow more and more people to run pain free, run faster and farther than they ever could before!


The Science

The science behind Sproing is real, documented and compelling. It is based on a comprehensive study by the physiology department of Benedictine University. The study proved what we already knew (and felt) that Sproing is half the impact of the softest treadmill and allows you to run the right way – falling forward and landing on your forefoot. Read this and other studies on running for yourself. The facts are compelling.

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Run Again

Sproing vs Treadmill