I have never worked out before and/or I have injuries and/or I am extremely overweight. Can I still join this HIIT FITT session?

Certainly! Kri Chay's Urban HIIT FITT specializes in providing challenging workouts for people at any level, at the same time. We can have an 80 year old with arthritic joints and a 25 year old with 5% body fat working out in the same group and both be challenged at their own level. You can be underweight, very overweight or obese, have had surgery, etc. As long as your doctor has okayed you doing some form of exercise, you are ok to register. The registration form asks if you have any conditions, so once you hand it in, we are then aware of your conditions and can work with them during the workouts.

What is the cost of your HIIT FITT sessions?

That answer depends on a few things. Depending on your fitness goals and the training package you choose, it can be as low as $2-$10 per training session, per day. Every HIIT FITT session must be paid in advance in order to ensure your commitment. For guaranteed results we suggest that you participate minimum 3-5x a week. However, if budget or time is an issue, we also offer packages of 2x per week.

I am completely computer illiterate and do not know how to use email or the Internet. Can you mail me your announcements, purchase my equipment for me, call me with reminders, etc?

Our program is deeply intertwined with the Internet. We send all announcements via email rather frequently as well as any relevant information and forms. To do otherwise would mean we would need to hire someone to do that as it is very time consuming, and that cost would translate to a higher price of services for you. Therefore, if you cannot order the equipment online or go to a store yourself, or if you cannot check your email for announcements, it may be difficult for you to effectively participate in the program.

Who will be coaching me?

Your coaches will be HIIT FITT session approved trainers who are all nationally certified and go through a rigorous training process. The head trainer is Kri Chay - CSCS, PES, CES, the Founder of Kri Chay's Urban HIIT FITT. Coach Kri will always have a large presence at all Urban HIIT FITT locations and coordinate the continuing education of all HIIT FITT trainers to keep them on the cutting-edge of health and fitness.

How long is each session? How many sessions are there per week?

Workouts are 50-minutes in length. Training sessions are 5 days a week. See the training schedule in the Schedule link at the bottom of the page.

Below is our tried and proven rapid fat loss HIIT FITT session format:


I. Personal Improvement Routine- 10-15 Minutes: This portion of the training session consists of performing any individual corrective stretching and/or self-massage for excessively sore or tight muscle groups. We highly encourage our clients to utilize this 10-15 minute time frame before the official start of the workout to maximize improvements in performance and to prevent both acute and chronic injuries in both the short-term and long-term.


II. Pre-Workout Routine- 5 Minutes: This portion of the training session consists of warm-up exercises that are designed to properly prepare the body for the upcoming workout. Exercises range from prehab exercises designed to activate and strengthen commonly weak and underused muscles to movement prep exercises that seek to dynamically increase muscle flexibility and joint mobility.

III. Workout Routine- 20 Minutes: This portion of the training session consists of exercises organized in an alternating set format (supersets, tri-sets, or circuits) for total body workouts that are designed to stimulate maximal muscle-building and fat loss in minimal time. All exercises will be broken down into three major categories: strength, cardio, and core. Though it is highly recommend that you stay true to the Alternating Workout A and Workout B Training Split as outlined, you may select from an unlimited number of exercise variations within each prescribed movement pattern to add your own unique training personality to the workouts and to keep your workouts exciting, fun, and fresh!

IV. Post-Workout Routine- 5 Minutes: This portion of the training session consists of cool-down exercises that focus on corrective stretching and/or self-massage to dramatically improve muscle repair and recovery and to promote optimal muscle and joint health, both in the short-term and long-term.


V. Individual Q&A- 10-15 Minutes: This portion of the training session is made available for those clients needing and/or wanting extra special attention. We end each and every session reminding our clients that we are ALWAYS here to answer any questions or concerns about anything relating to their training, nutrition, or supplementation. This is critical because it allows you to provide that one-on-one personal training component to your large group workouts. Workout times and days of the week vary.

* Mornings: Monday, Tuesday, Wednesday, Thursday: HIIT FITT 5 am, 6 am, 9:30 am
* Evenings: Monday, Tuesday, Wednesday, Thursday: HIIT FITT 6 pm, 7 pm
* Weekends: Saturday: HIIT FITT 8 am

Our training sessions typically run 6-weeks on with 1 week off. Please see the HIIT FITT session Schedule to see how long the next HIIT FITT session is.

How many weeks is each HIIT FITT session?

The length of the HIIT FITT session depends on the time of year. You can see how long the next HIIT FITT session is by looking at the calendar on the Schedule page. We base our HIIT FITT session's yearly schedule on convenience, so most breaks are around big holidays and common vacation times.

Can I go between HIIT FITT session times?

We want our program to work with your busy and often unpredictable schedule. For your convenience you can go to whichever time works for you on a particular day. We ask that you circle a time on the registration as the most likely time and place that you will attend so that we can get a general idea of attendance. We only require that you stick to the number of workouts you have purchased. However, if you have purchased the three times a week package, you may attend an unlimited amount of workouts if you choose to do so.

Will I learn about nutrition?

Any good fitness professional knows that optimal health, performance, and body composition is achieved not only through great workouts, but also and mainly through proper nutrition. We here at Kri Chay's Urban HIIT FITT have created our very own registered nutrition system that has helped our clients lose thousands of pounds of ugly, unwanted body fat like clockwork. During our complimentary grocery trip and nutrition seminar (date TBA at the start of every new phase/HIIT FITT session) we will give you the tools to get started on the right track towards a complete health and fitness transformation. You will also be provided with quick-start guides and cookbooks for your gender with delicious recipes that help melt the fat off.

When I think HIIT FITT sessions, I think of a boot-camp style drill sergeant screaming in my ear. Is this the style of training I will undergo?

When we refer to "HIIT FITT sessions", we mean high intensity interval training and group training. What we don't mean is being aggressive or demeaning in any way. We will push you, but never through intimidation. As we get to know our clients, we learn what type of encouragement each individual prefers and try our best to cater to that. For some, that may be a pat on the shoulder, for others that may mean a little tough love ;)

What is your refund policy?

30-Day Money Back Guarantee!! If during your first 30 days, you find out that our program is not for you, we will gladly refund you.

What do I wear to the HIIT FITT sessions?

Wear comfortable, soft, breathable materials. Please do not wear anything too baggy, as it makes it difficult for trainers to properly analyze your posture and technique during movements. Also wear sneakers with good support, laces (not velcro) and soles that are low to the ground (no platform-like soles).

Can I join during the middle of a HIIT FITT session?

After a session starts, you will be unable to join until the start of the next HIIT FITT session. The reason for this is the first week is used to instruct new members and get them into the flow of our quickie workouts. However, once we have the ball rolling after the first workout or so of each phase, it really slows the class down to bring in new people. Showing new people the exercises also unfairly takes away attention from those members were on board since day one. In the meantime, you can fill out your registration for the next HIIT FITT session right away and we cannot wait to get your rocking with us ASAP! Plus, we often have "bring a buddy" day or special events open to the public to allow people to sample our phenomenal program.

What kind of people are enlisted at Kri Chay's Urban HIIT FITT sessions?

HIIT FITT sessions attract women and men of all shapes, sizes, ages and fitness levels! HIIT FITT session is ideal for: 9 to 5ers' who need to release stress, mom's and dad's that want to lose baby fat, busy professionals who want to get focused, business owners who need a boost, College and Graduate students who need to get back on the right track as well as conditioned athletes who want to step it up a notch. HIIT FITT session is basically for any female or male who wants something different and wants RESULTS.

Do you have to be in good shape before you join?

No. Most recruits have some history of exercise, but it is not required. We encourage everyone to attend no matter what your current level of fitness may be. No one will be asked to complete more than they are capable of doing safely. Or, you may be better suited for personal training. This is one of the best ways to get your body ready for HIIT FITT session.

What type of exercises will I be doing?

Tons of fun different things!! Resistance training and cardiovascular exercise such as Running (short distances), Push-ups, Sprints, Lunges, Team-building events, Jumping Jacks, Jump rope, Kickboxing, Yoga, Mat work, Stability Ball/Medicine Ball training, Stretching, Cone drills, Obstacle courses, Search and Find Missions and whatever else it takes to distract you from the fact that you're getting a great workout! Every day will be a completely different workout - never predictable - never, ever boring and always an adventure!

What will I get out of attending HIIT FITT sessions?

Our mission is to provide you with an education like never before. We address the MENTAL aspects of fitness on a DAILY basis. For example - you can have the best gym membership in town and the healthiest foods in your kitchen. But, if you don't have the mental focus - you're not going to use either one! Whether you stay with us for 4 weeks or 4 months, your "ammo box" will be filled with the CORRECT information you need to succeed at weight loss, improving your muscular composition, increasing your running speed or just getting rid of the self limiting behaviors that have held you back in the past.

What happens after the initial first Phase of HIIT FITT session?

You will be measured, photographed and tested to show your progress and success in the program. You may stop here or go on to our Basic Training Conditioning Program (which builds upon what you were able to accomplish during HIIT FITT session) by attending camp 3 or 5 days a week for as many courses as you like. During each course level, we will increase the intensity while encouraging you to go further and achieve more in your fitness program.

What kind of results can I expect to get from this program?

Getting results comes from consistency and focus. It takes at least 3 Phases or 12 weeks to make a difference in your body composition - period. Non-compliance is the ONLY thing that stands in your way of getting results. Are you going to make up excuses on why you can't eat healthy or why you don't have time to work out? Or, are you going to put forth the effort it takes to get results... Our BIGGEST "LOSERS" are those whose attendance is perfect, whose eating habits have changed, whose negative thoughts have perished and whose determination level - is flying off the charts. If you want results like these - then GET YOUR BUTT TO A HIIT FITT session!

What do I bring to the each training session?
You will NEED:
- A water bottle and sweat towel
- A Great Attitude!! That's basically it!!

These are one-time investments that you will be able to use at every camp AND at home on your own for best results. This is part of how we can keep the cost for this program so low. These items are available for cheap at Dick's Sporting Goods, Target, Wal-Mart, sporting goods stores, etc. Furthermore, in our experience clients typically want to have portable equipment for training at home or for when they are traveling so they can best stay on track year-round.

Great! How do I Sign-up/Register?

Registration is easy! This is a one-time process for FIRST-TIME HIIT FITTERs. Simply click on the Registration tab or CLICK HERE and follow the easy instructions.