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HIIT Training

AT ONTRACK PERSONAL TRAINING

Maximum Results in Minimum Time

Life is busy, and finding time to exercise isn’t always easy. That’s why High Intensity Interval Training (HIIT) has become one of the most popular and effective training methods available. HIIT combines short bursts of intense exercise with brief recovery periods to create challenging, efficient workouts that can deliver excellent fitness and calorie-burning benefits in a relatively short amount of time. At On Track Personal Training, we offer HIIT session style training tailored to your fitness level, goals, and schedule, helping you get the most from every minute of training.

What Is HIIT?

HIIT stands for High Intensity Interval Training. Rather than exercising at a steady pace for long periods, HIIT alternates between periods of hard work and recovery. A typical session might involve short intervals of exercises such as:
  • Kettlebell movements
  • Bodyweight exercises
  • Slam ball exercises
  • Step work
  • Functional fitness drills
  • Cardiovascular exercises
The result is a fast-paced workout that challenges both your cardiovascular system and your muscles, helping you improve fitness while burning significant calories.

Ideal for Busy Lifestyles

One of the biggest advantages of HIIT is its efficiency. If you’re struggling to fit exercise around work, family commitments, or a busy schedule, HIIT can provide an effective solution. Sessions can be adapted to suit the time you have available, making it easier to stay consistent and keep progressing towards your goals. At On Track Personal Training, we understand that life doesn’t always fit neatly around exercise plans. That’s why our training sessions are designed to be flexible and work around your availability.

Why Personal Coaching Matters

HIIT looks simple on the surface, but getting the balance right can be surprisingly difficult. Many people attempt HIIT workouts through generic online videos or group sessions, only to find that their technique starts to suffer as fatigue sets in. Poor form can reduce the effectiveness of the workout and increase the risk of injury. Others struggle at the opposite ends of the spectrum. Some don’t push themselves hard enough to gain the full benefits, while others push too hard, too soon, leading to excessive fatigue or burnout. With personal coaching, you’ll have expert guidance to ensure:
  • Exercises are performed safely and correctly
  • Intensity levels are appropriate for your fitness level
  • Work and recovery periods are balanced effectively
  • Progress is measured and adjusted over time
  • You get the maximum benefit from every session

Get More From Your Training

One of the biggest challenges with HIIT is that it requires genuine effort to be effective. When training alone, it’s easy to slow down, stop early, or avoid pushing outside your comfort zone. Working with an experienced personal trainer helps bridge that gap. Tommy provides encouragement, accountability, and expert guidance throughout your workout, helping you find the sweet spot where you’re working hard enough to achieve results without overdoing it. This allows you to train with confidence, knowing the session is challenging, safe, and aligned with your goals.

Suitable for a Range of Fitness Levels

While HIIT is known for being challenging, that doesn’t mean it’s only for experienced exercisers. At On Track Personal Training, every HIIT workout can be adapted to suit beginners, those returning after a break, or individuals rebuilding confidence after injury. Exercise selection, intensity, and rest periods can all be adjusted to create a workout that challenges you appropriately without becoming overwhelming. As your fitness improves, your programme evolves with you.

Is HIIT Right for You?

If you enjoy energetic workouts, want to maximise calorie burn, improve fitness, and make the most of limited training time, HIIT could be an excellent choice. Whether your goal is weight loss, improved fitness, increased energy levels, or simply finding a workout style that keeps you engaged, On Track Personal Training can design HIIT sessions that fit your lifestyle and help you achieve lasting results.

Weight Loss and Toning Often Go Hand in Hand

For many clients, body toning involves a combination of building lean muscle and reducing body fat. This is why training is often combined with practical nutrition guidance and healthy lifestyle habits. Rather than focusing on extreme diets or unsustainable approaches, Tommy helps clients build realistic routines that support long-term progress. The goal isn’t simply to look better for a few weeks. It’s to create lasting results that can be maintained well into the future.

Build Confidence Alongside Fitness

One of the most rewarding aspects of a successful toning programme is the confidence it can create. As clients become stronger, fitter, and more capable, they often discover benefits that go far beyond appearance. These can include: Improved energy levels Better posture Greater physical confidence Increased strength Better exercise habits Enhanced wellbeing The result is not just a better looking body, but a stronger and more capable one too.

Suitable for Beginners and Returners

Many of Tommy’s clients are either new to exercise or returning after a long break. You don’t need to be fit before you start. Programmes are tailored to your current ability and gradually progressed as your fitness improves. Whether you’re looking to lose weight, gain confidence, improve muscle definition, or simply feel better about yourself, Tommy can help you take the next step.

Why Choose On Track Personal Training for Toning?

There is no shortage of confusing fitness advice online. Tommy helps remove the guesswork by providing:
  • Personalised training programmes
  • Professional guidance
  • Accountability and motivation
  • Safe exercise instruction
  • Practical nutrition support
  • A supportive one-to-one environment
The focus is always on helping you achieve results that are realistic, sustainable, and tailored to your goals. If you’re ready to feel stronger, leaner, and more confident, On Track Personal Training can help you get there.

FREQUENTLY ASKED QUESTIONS

HIIT stands for High Intensity Interval Training. It involves alternating short periods of intense exercise with periods of recovery. This style of training allows you to work hard for a relatively short amount of time while improving fitness, burning calories, and challenging both your cardiovascular system and muscles.
HIIT can be an effective tool for weight loss because it combines high-energy exercise with minimal rest periods, helping you burn calories while improving your overall fitness. When combined with a balanced diet and regular physical activity, HIIT can support long-term weight management goals.
One of the advantages of HIIT is that sessions can be highly time-efficient. Depending on your goals, fitness level, and availability, workouts can be completed in a relatively short time while still providing an effective training stimulus.
Yes, when properly adapted. At On Track Personal Training, HIIT sessions are tailored to your current fitness level and capabilities. Exercise selection, intensity, work periods, and recovery times can all be modified to ensure beginners can train safely and effectively.
No. Many people begin HIIT training to improve their fitness. The important thing is that the workout is structured appropriately for your current ability. Tommy will ensure you are challenged without being overwhelmed.
One of the biggest challenges with HIIT is finding the correct intensity. Many people either don’t push themselves hard enough to get the full benefits or push too hard and struggle with recovery. Working with Tommy helps ensure you train at the right level and maintain proper technique throughout the session.
Both have their benefits. Steady-state cardio such as jogging, cycling, or walking can be excellent for cardiovascular health. HIIT offers a more varied and time-efficient approach that many people find more engaging. The best option often depends on your goals, preferences, and lifestyle.
Yes. As intensity increases and fatigue builds, many people find it difficult to maintain good form. This is one of the reasons personal supervision can be valuable. Tommy helps ensure exercises are performed safely and effectively, even during challenging workouts.
HIIT workouts can include a wide variety of exercises, such as:
  • Kettlebell movements
  • Slam ball exercises
  • Step drills
  • Bodyweight exercises
  • Functional fitness movements
  • Cardiovascular conditioning drills
  • Core exercises
The exact exercises used will depend on your goals and fitness level.
Not at all. HIIT can be adapted for adults of all ages and fitness levels. The focus isn’t on copying online workouts or competing with others, but on working at an intensity that is appropriate for you and your goals.
Yes. HIIT is widely used to improve cardiovascular endurance and overall fitness. The alternating periods of work and recovery encourage your heart and lungs to work efficiently while gradually improving your ability to sustain exercise.
The ideal frequency depends on your fitness level, recovery ability, and other activities you participate in. Many people benefit from one to three HIIT sessions per week as part of a balanced training programme.
No. One of the reasons clients enjoy HIIT at On Track Personal Training is the variety. Workouts can be adjusted regularly by changing exercises, equipment, timing, intensity, and training objectives to keep sessions enjoyable and challenging.
No. One of the reasons clients enjoy HIIT at On Track Personal Training is the variety. Workouts can be adjusted regularly by changing exercises, equipment, timing, intensity, and training objectives to keep sessions enjoyable and challenging.
Absolutely. In fact, HIIT works very well alongside strength training. Many clients combine both training methods to improve overall fitness, burn calories, build strength, and support body composition goals.
HIIT is most effective when it is personalised. Tommy provides the guidance, motivation, and expertise needed to help you train at the right intensity while maintaining good technique. This allows you to get the maximum benefit from each workout without the guesswork, conflicting online advice, or risk of overdoing it.

Train smarter, push harder, and get your fitness back on track with personalised HIIT coaching from On Track Personal Training.

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HAVE FUN

Enjoy exercising and keeping yourself fit

ACHIEVE YOUR GOALS

Reach your targets and maintain gains

What We Offer

OUR PROGRAMS

Circuits

Push yourself with unique circuit sessions personalised for you

H.I.I.T

Become more explosive using high intensity interval cardio

Weightlifting

Test your limits in free-weight & cable resistance programs

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Become more nimble with programs designs around flexibility

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Challenge your body in core-strength and balance programs

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Training programs designed around your goals, your body and your enjoyment

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TONE YOUR BODY

Refine your body and transform your physique to tighten your fitness

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Testimonials showcasing a history of success

What do our clients say?

"Tommy's training sessions have been fantastic! I feel much more fit and able than before and have managed to put on muscle much easier than in the past. I would recommend Tommy to anyone!"
David F
"I was very worried about starting training as I am in my late 50's and was very overweight in the beginning. Tommy understood my situation and built me a weekly fitness routine I could do, helped me to feel confident I could accomplish it and that I have seen brilliant results from. Could not possibly give him higher praises"
Kev W
PT sessions with Tommy have been fantastic for me. He has always gone out if his way to make sure I enjoy what I am doing and am working hard. I had previously had a bad experience with a personal trainer, but Tommy has been brilliant and I could not be happier with my results so far"
Jem W
"I love the variety in my PT sessions. Getting to try running with someone, boxing, lift weights or do circuits has meant I have had lots of choice and found out what types of exercise I really enjoy. It's so much more interesting than doing the same old thing at the gym and I am able to stick with it which is usually a problem for me. I would definitely recommend him."
Danny J
"I complete 2 sessions a week with Tommy and I look forward to each one! He goes above and beyond to tailor each session to my needs and abilities. He encourages me when I need motivating through a firm but fair approach. Tommy has helped me to not only increase my fitness levels, but through his sessions and eating healthy I have now dropped below 30BMI. For me this means the world and increases my IVF success chances, which is why I started PT sessions. I’ve had a few PTs in the past, but Tommy is by far the most caring trainer I’ve encountered, because he genuinely wants to help me in reaching my goals."
Jade B
"Tommy is really supportive and has helped me massively with my confidence in doing exercise. I have asthma and was quite worried about getting out of breath but he was knowledgeable and understanding about this and built my personal plan around my concerns. I never thought I would get to the point I can go for a run and I am very grateful for all his hard work making it possible"
Nico S
"I would highly recommend On track, Tommy the personal trainer went above and beyond to find a routine to suit me and make me feel comfortable in every session. He even did me a routine I was able to do at home so that I could train outside of scheduled sessions at his studio gym"
Ruth L
"I was introduced to Tommy through a work colleague! I have been struggling to lose weight and exercise myself, and needed somebody to give me that push and show me exactly what I needed to work on, that also suited me. Since training with Tommy, I feel so much better, mentally and physically. The exercises he does with me are well suited, and fun and I thoroughly enjoy every session. Tommy is very professional and I would highly recommend him as a PT."
Emma B
Taking that first step is hard for everyone, but Tommy made me feel so comfortable from the very first minute I walked through the door. He paid particular attention to ongoing health issues and made sure my training fit around them. It helps having your own space to train, listen to your own music, and push yourself without judgement. If you're looking to raise your limits with a trainer that genuinely cares, Tommy's your guy.
Josh S

Meet your Trainer

TOMMY

Hi, I'm Tommy. I'm a Personal Trainer based in Royston, Barnsley, and I'm committed to supporting people of all kinds with their health, fitness and nutritional aspirations. If I can give one piece of advice from my many years as a PT, its this: When it comes to fitness, One size does NOT fit all.

I’ve worked with people of many different backgrounds and fitness levels and I know that no two people are the same. That’s why, with OnTrack personal training – it’s all about YOU.

I’ll build you a program to cater to your needs and ambitions, which is designed to overcome your personal barriers to fitness and give you the best chance of achieving your personal fitness goals.

For me, every client is unique and every person has their own challenges and obstacles to overcome, as well as their own aims for their health and fitness.

With ONTRACK, you’re going to be given to tools to succeed and the support to make your fitness dreams a reality.

Work hard. Have fun. Achieve your goals. ONTRACK Personal Training.

Whatever your fitness goals the time to start is now

Make a change Today

The Train Station Gymnasium is a private 1-2-1 fitness studio adaptable customisable to your specific fitness needs. With weight training and cable resistance facilities, space for cardio circuits and HIIT sessions, boxing and MMA equipment, cardio machines and more, this intimate private exercise studio is the perfect environment to start your fitness journey. Equipped with CCTV and first aid equipment, you can feel confident you are safe to push yourself to the limits in your own, private surroundings.

Your fitness

Tailored exercise programs built to suit you to optimise your training

Your space

Private studio where you can feel comfortable to push beyond your limits

Your way

Your specific music, your specific program, your specific equipment

Contact us to get started!

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