SpeedFlex: A HIIT workout that promises to burn upwards of 500 calories PLUS an afterburn

When I’m promised new workout on the block Speedflex will burn several hundred calories in a 45 minutes session, and leave me with a 36 hour afterburn I’m all for it.

But getting to the afterburn isn’t going to be easy.

What is Speedflex?

The Speedflex Training System centres around one machine that you use in several different ways to work all of the major muscle groups. There are several machines around the room, each used in a different way, and you work in a circuit that’s interspersed with floor exercises such as squats and press-ups.

Done in a group, each person takes their position and then it’s interval training – 30 seconds of effort, a few sections to move to the next machine and when you’ve completed the circuit you rest for a few minutes before ramping up the energy for the next round.

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The machines work with your own force so whatever pressure you put on them, they respond to, which makes them appropriate for any fitness level.

Stuart Ayles, Head Trainer at Speedflex London tells me that there’s no need for stretching up or down as the wide movements of the machines do this as part of the workout – shaving off precious minutes from your gym time.

He adds that it’s perfect for women as it’s quick, effective and combines weight training with cardio. “It’s fat burning and because it only uses your own body weight and strength, it’s an ideal alternative to weights for women who don’t like using them.

“And it builds lean muscle which is ideal.”

The idea is to work really hard in short bursts, and get your heart rate working in the ‘red zone’. Each of us wears a heart monitor and our rate and percentage is posted up on a screen so you can keep an eye on your effort and give it some more welly if necessary.

How did it feel?

It’s certainly hard work and I’m not surprised to discover I’ve burned nearly 400 calories after my first session. As you get used to it you can expect to up that to around 600.

Initially I’ve got a terrible memory and keep forgetting which exercise I’m supposed to be doing on each machine but the trainers jump to help me so I don’t miss to many precious highly intense seconds. But by the end of my second session I know what to expect (and have my favourite and least favourite moves).

What I found great was the way that your intensity level is down to you so if you’re struggling you can pull back. But on the other hand, the trainers are there to push you to push yourself and seeing your heart rate drop in the ‘orange zone’ gives you the necessary kick to really give it your all. It’s only 45 minutes after all.

Teamwork is part of the workout too, with members of the class determining how long reps take (the ones I was in charge with took rather longer than some of the others!).

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Does it work?

My muscles felt tired immediate after the workout but I didn’t experience much aching the next day – definitely less than pretty much any other new workout I’ve ever tried.

Stuart suggests three sessions a week will see quick results, particularly if you train first thing in the morning and I definitely feel leaner and energised.

Who’s it for?

Stuart’s background is with professional athletes and he says it’s also perfect for those recuperating from injuries because of the responsive machines. So if you’re carrying any injuries stopping you getting to the gym, this could be the answer.

But beyond that, I can see it being popular with busy men and women who want to workout hard not long.  It’d be a great lunchtime workout or something to fit in before work to feel saintly all day.

You'll love it if you like to sweat, really feel the burn and respond well to competition and group activities.

As a traditional long-distance runner/yoga type, I’m still trying to convince myself that HIIT could save me a hell of a lot of workout time. And though I’m not quite sold, I do like the idea of getting all my weekly exercise in three convenient 45-minute chunks.

I also felt that the expertise from the trainers was far higher than you’d receive in a standard gym class and it’s a great environment to ask questions about your form and how to boost your workout.

Find out more at Speedflex.com.