What is Metafit?


Metafit is a workout based on the HIIT (High Intensity Interval Training) principles. The fundamental principles of this type of training are the work/rest intervals, the idea being that you work out as hard as you can in the work periods knowing that this is followed by a rest. This type of training is used in all sorts ways and helps to work muscles and boost metabolism. 

Training day in August 2016

Training day in August 2016

Metafit was added to the Hope Fitness timetable in September 2016 and added an extra dynamic to the already popular outdoor fitness and fitness yoga classes. It is a 30 minute, non-choreographed, bodyweight workout. I remember the intense training day back in August, I don't think I could walk for a week after that!

But I'll be honest with you...if you do it properly it's horrible!

Every month there is a new workout. This means that, after you recover from the shock of the first session, you get at least 4 weeks to really hone your technique. And that is one thing I have observed over the last 18 months. With consistent attendance over the month the improvement that I see in individuals is incredible. Just this month I have been seeing some really great tucks jumps. We all hate tuck jumps but over the month I'm starting to see really high jumps, with knees tucking into the chest. We still hate them but they look great!


The class is suitable for everyone, for every shape, size and fitness levels. Beginners will scoff at me for making that statement but the idea is that everyone, even the most fit amongst us, works out as hard as they can. In any one class you may have a new participant, who completes a static squat with limited range of movement, next to an advanced participant, who completes a deep squat with thighs parallel to the floor followed by an explosive jump and a tuck. Neither is wrong, neither is "rubbish", both participants are working out to their best ability, both will end up in a sweaty mess at the end of class!

Every Metafit workout is based on the basic movement patterns; lunge, push, pull, squat, deadlift and core, which are functional movements that everyone can do, just at different levels. Everyone should be taking the exercise to it's full range of movement for them. If they are unable to do this I encourage them to regress the exercises. For this reason the class attracts a more diverse range of clients to Hope Fitness, in age and proportions.

Basically, you should leave a Metafit session with nothing left. I encourage this but often people will pace themselves, especially if they are attending a following session. However, if you want to get the most out of a Metafit session in terms of improved fitness and fat loss, then you need to be done by the end of the class. You work out at full steam in round 1 and as the workout progresses you can regress the exercises if required.

During the first couple of weeks of a new month, I allow the class to focus on practicing technique. This is so important when doing a high intensity, high impact class like Metafit. Bad technique will not only increase the risk of injury, it will also highlight any injuries or imbalances you may not even know you have.

For instance, I have an ongoing problem with my piriformis (literally a pain in my butt). Any lateral jumping movements that I perform in Metafit will leave my butt screaming. It isn't the Metafit that's causing the problem, it's the fact that I have an underlying problem in my biomechanics that has not been fixed properly. Unfortunately Metafit won't fix that, it will only make it worse.

Towards the end of the month I'm pushing people to go further, move faster, squat deeper. Then we start all over again in the next month. A new set of exercises and different challenges. It never gets easy. You never reach status quo in Metafit.

So if you want to try something new this year, then I can't recommend Metafit enough. It's short, it's intense and it will make you sweat. It doesn't matter if you are new to exercise or are one of the super fit, you will have a great workout.

Book your Metafit class here...