Total tone v2.0 (5) (2)

Guys & girls!

Introducing Total Tone v2.0: 6-week HIIT Body Project, the ultimate immersive mix of HIIT, strength and cardio conditioning that will end your 2017 stronger than you started it!

Total Tone v2.0 is HIIT2fit’s project initiative to empower our members with the knowledge to live a sustainable healthy lifestyle that will generate holistic benefits throughout all aspects of their lives. To be the best version of themselves!

Inspired from the world of endurance racing, HIIT2fit has sought to create a workout program that will build superior aerobic fitness paired with a durable chassis (the body) to withstand physical stress over long periods. Although endurance implies long hours, we sought to achieve this in the most efficient way possible: HIIT or High Intensity Interval Training.

Training Ethos:

“Are you HIIT-ing the right zone?”

The science behind a HIIT2fit workout involves heart rate monitored workouts that is designed to keep heart rates in target zones to build lean muscle, improve aerobic fitness and kickstart metabolism. This is the only way to accurately track intensity and progress over time.

“Not All HIIT Is Created Equal

Each HIIT2fit workout incorporates endurance, strength and power elements through a variety of equipment including spin bikes, treadmills, rowing machines, TRX® suspension training, resistance bands and free weights to develop a “HIIT Body”.

Project Benefits:
  • Fitness goal consultation
  • Initial workout assessment
  • HIIT Tutorial – How to HIIT the right way (Lean & Mean)
  • Personalised Total Tone workout program
  • 2 x One-on-One Personal Training sessions (by appointment)
  • Exclusive access to Total Tone specific classes (60 mins)
  • 1 x Total Tone workout tee/tank top.
  • Exclusive discounts for healthy meal plan & nutrition (Amazin’ Graze, Kurin, Heal Protein)
  • 15% off Under Armour merchandise

Cost: RM1,200 for 47 class credits* and all of the above benefits!

Date: 1 November 2017 – 17 December 2017

Duration: Six (6) weeks

Call (012-9877224) / Email ( for further enquiries or to book your spot now!

*Class credits expiry: 6 weeks


Starting Saturday, 7th January 2017, this 8-week training program is targeting the Powerman Asia Duathlon that takes place in Putrajaya on March 4-5th 2017. The core of the program are the HIIT classes conducted at HIIT2fit and will be supplemented with endurance sessions as prescribed in the program. This combination targets both Power, Speed, Aerobic/Anaerobic and Endurance.

This unique collaboration between experienced endurance coaches/athletes and the world class facilities at HIIT2fit offers a structured training plan and environment in combination with the added bonus of HIIT-workouts. Each of your sessions at HIIT2fit will be conducted privately to ensure maximum attention from the instructors and tailor-made programming to ensure that you will be race ready!

Program Details:

  1. HIIT2fit Training Days: Monday (7:30pm), Thursday (7:30pm) and Saturday (8am)
  2. Self-supplemented training: 3 days/week (outdoor running and cycling)
  3. Max Capacity: 16pax
  4. Price: RM360/month or RM700 upfront. (free for Founding Members)
  5. How to enroll: E-mail or call 012-9877 224 to book your spot!
  6. Closing date for entries: 2 January 2017 or once capacity is filled.

Exclusive Coaching Partner: TJ Ironman Coaching

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TJ triathlon offers coaching at different levels that suits your background and ambitions. We are two certified coaches from Ironman University, both with multiple finishes from Ironman and Ironman 70.3 races in Asia, Europe and Australia. We are on a journey ourselves to become better triathletes and we are eager to share what we learn. Our Coaching is customised to fit different levels and needs. The workouts, the coaching and ways of communication are tailored to fit each persons needs and ambition. We offer coaching for triathletes and runners. Both for specific triathlon races or running events and for more long term triathlon and running training.

For more info: ( )


TERMS & CONDITIONS FOR THE “3-Month Free Classes Giveaway” CONTEST

Terms & Conditions

Watt Fit Sdn Bhd (Company No.:117990-P) (“WFSB“) maintains the website, and Facebook page, (“Facebook Page“)  and is responsible for this contest. You can access and use this page only if you agree to and accept the following terms and conditions applicable to your use (“Terms and Conditions“) without any limitation or reservation whatsoever. Please read these Terms and Conditions carefully before accessing and browsing this Facebook Page. You may not modify, reuse, report, or use the contents of the Facebook Page which shall include but not limited to any text, images, audio, and video for public or commercial purposes without WFSB’s written permission. WFSB reserves the right to cancel or amend the contest mentioned on the Facebook Page or these Terms and Conditions at any time without prior notice. Any changes will be posted either within the Facebook Page or these Terms and Conditions.

Contest Period 1. The Contest is open for participation on the following period: · 1st November 2016 – 12 noon, 30th November 2016 (30 days). 2. Late, incomplete, incorrectly submitted, delayed, illegible, corrupted or misdirected responses will be deemed invalid. WFSB reserves the right to amend the Contest Period at any time without any notice to you.

  1. Eligibility 1. The Contest is open to the public aged 18 years old and above at the time of entry in Malaysia.
  2. How to Enter 1. Participants are required to follow these steps below: Step 1: Purchase a Pre-Launch Promotion and invite their workout buddy to do the same Step 2: Email ( with the details of their workout buddy to be entered in the giveaway. Pre-Launch promotion has to be purchased by both parties. Failure to comply will result in disqualification.
  3. How to Win 1. WFSB will announce the winners at the end of the Contest Period.
  4. Announcement of results 1. Subject to the terms and conditions herein, the prize consists of 3 months of unlimited classes for the winner and their chosen workout buddy subject to a daily limit of 2 classes per day. 2. The name of the winners of the Contest (announcement of results) will be announced on the Facebook Page ( 3. Subject to our discretion, 1st December 2016 shall tentatively be the date of announcement of winners of the Contest. Upon the announcement of the winners, the winners are then required to send their details (Facebook name, full name, address, NRIC number and contact number) via email to within 48 hours from the announcement of results. In the event the winners fail to send their details as indicated above within the time frame stipulated, he/she shall then be disqualified. WFSB reserves the right to deal with all unclaimed prizes in any manner deemed fit. 4. WFSB’s decision regarding the award of all prizes, and/or in every situation including any not covered in these Terms and Conditions, shall be final and binding on all participants in the contest, and no queries, challenges or appeals may be made or entertained regarding WFSB’s decision on the same. The receipt by any winner of any prize under this Contest is conditional upon compliance with any and all applicable laws, rules and regulations. 5. If and when required, WFSB reserves the right to substitute the prizes.
  5. Prizes 1. Prizes are non-transferable and non-exchangeable for cash and subject to availability. WFSB reserves the right to replace any prizes without prior notice. 2. Acceptance of any prize shall constitute consent on the winner’s part to allow the use of the winner’s name, image, voice and/or likeness by WFSB for editorial, advertising, promotional, marketing and/or other purposes without further compensation except where prohibited by law. All participants shall discharge WFSB from any and all liability, claims, demands, causes of action, and/or damages which the participant may, whether known or unknown at the present time, of any nature whatsoever, arising out of or relating to: (i) the contest, (ii) personal injury and/or property damage, theft or loss suffered by the participant as a result of the entering the contest (iii) use and/or enjoyment of the prize, and/or (iv) any tax liabilities in relation to the contest, prize and/or use or enjoyment of the same. 3. By submitting the contest entries, each participant thereby: (a) specifically authorizes WFSB to use and/or license third parties to use such entry / images in whole or in part, throughout the universe, in perpetuity in or on any and all media, now known or here after devised, and alone or together or as part of otherwise unlawful information, infringe or violate any copyright or other right, or contain any other information, content and/or material of any kind or nature; (b) represents and warrants that all elements contained in the contest entry are true (i) is original to the participant or fully cleared for use as contemplated herein, (ii) does and will not, in any way, violate or breach any of the terms of any other agreement the participant may be a party to, (iii) does not contain libelous, tortuous, or the publication or sale of which will violate any federal or state statute or regulation, (iv) is not obscene or in any other manner unlawful, and (v) shall not require WFSB to pay or incur any sums to any person or entity as a result of WFSB use or exploitation of the same. 4. Representatives of WFSB will select the winners from all entries randomly. 5. WFSB’s decision is final and binding. No correspondence will be entertained on WFSB’s decision. 6. The winner may be required to participate in public relations events tied to the contest to generate press coverage of the contest. This may include, but not be limited to, quotes given for inclusion in press releases and press conferences, interviews, etc. 7. WFSB reserves the right to disqualify any entries that do not meet the rules and regulations of the Contest. These include entries submitted with invalid, false or incorrect information and profanity.
  6. Disclaimer of Liabilities 1. WFSB shall not be liable for any damage, loss, injury or disappointment suffered by any participants entering the Contest or as a result of entering the Contest or accepting any prize. 2. WFSB is not responsible for any safe custody, return, non-delivery or missing of entries, late, misdirected, problems or technical malfunction of any telephone network or lines, computer on-line systems, servers, or providers, computer equipment, software failure of any email or entry to be received on account of technical problems or traffic congestion on the Internet, telephone lines or at any web site, or any combination thereof, including any injury or damage to entrant’s or any other person’s computer or mobile telephone related to or resulting from participation or downloading any materials in the Contest. 3. By entering the Contest and/or accepting the prizes, participants agree that no claim relating to any losses or injuries (including special, indirect and consequential losses) shall be asserted against WFSB, its parent companies, affiliates, directors, officers, employees, merchants, partners or agents and the participants discharge WFSB its parent companies, affiliates, directors, officers, employees, merchants, partners or agents from any and all losses, damages, rights, claims and actions of any kind resulting from the Contest and acceptance of any prize, including without limitation, personal injuries, death and property damage.
  7. Privacy and Data Protection 1. By providing the personal information upon the submission of entries, the participants consent and agrees to the usage of their personal information by WFSB, including but not limited to names and images. 2. In respect of any third party’s personal information as disclosed by the participants in his/her submissions to WFSB, the participant hereby warrants that he/she has the right to do so and he/she has obtained the consent from such third party to disclose such personal information. 3. The participant shall be responsible for ensuring that such disclosures are in compliance with the provisions of Malaysia Personal Data Protection Act 2010. 4. The participants may notify WFSB of any updates, amendments and corrections to previously collected information via Facebook page and WFSB’s website.


Are you skinny fat?

August 2, 2016

If you can relate with a few or all of the statements below, it may be time to revamp your lifestyle and schedule your next health check.

1. You haven’t done any strength workouts / weights since high school.


2. Your diet regularly consists of EXCESS carbohydrates, sugar and processed foods.


3. You feel light headed after light exercise.

light head

4. You experience regular “sugar crashes” or “brain fog”, such as fatigue.


5. You have abnormal body fat in your mid section.

skinny sumo

What is skinny fat?

The medical term for “skinny fat” is metabolically obese normal weight. This is used to identify people who look thin and seemingly healthy but due to a lack of exercise or poor diet, are suffering from high blood pressure, low good cholesterol, inflammation and/or high blood sugar.

Other traits of skinny fat people are low muscle mass which is due to a lack of exercise or sometimes a past of crash dieting without consuming enough protein to maintain muscle mass. Besides that, vitamin deficiencies in the system can lead to fatigue or low concentration levels too.

The lifestyle choices that lead to these disorders or symptoms aren’t always exclusive to being overweight. Hence, people with normal BMIs often don’t always consider the risks and overlook their fitness until it is too late.

Kickstarting Your Health

If you need a lifestyle change, it is important to be mindful of your daily habits. What you eat and how often you exercise can make or break your path to wellness. Follow these little steps for an easy and impactful way to restore your fitness.

  • Move it, Move it. It’s not always easy, but even getting your heart rate up for just 30 minutes a day can do wonders to your health.
  • Lift, brah. Pair your new workout routine with strength training to optimise muscle mass.
  • Eat a balanced diet. Less sugar and more good for you nutrients. Eat your protein, good fat, leafy vegetables and carbs.
  • Protein up. Take in more eggs, nuts, seeds, fish, or chicken. Sufficient protein intake protects your muscles and maintains a healthy metabolism.
  • Chill. Stress can cause your blood pressure to spike. Incorporate some meditation or anything that will get your stress levels down.
  • Sleep. 6 to 8 hours is the target.

We are hiring!

July 30, 2016

H2F_Hiring Now

You’ve probably read about it in magazines, seen it on social media and maybe even done a HIIT workout. Beyond just being a trendy term for a workout, High Intensity Interval Training otherwise known as “HIIT” is more than meets the eye. So here’s a snapshot of what HIIT is all about so you can get the most out of your next workout or start incorporating some HIIT elements in your fitness routine.

HIIT, Rest, Repeat

In summary, high intensity interval training focuses on working at a high intensity effort for short time intervals to shoot your heart rate up. Each high intensity interval is followed by brief periods of active recovery before jumping back into a high intensity effort. Working your heart rate up and then allowing it to decrease for shorts periods of time has been shown to be an extremely efficient way to maximise calorie burn.

Besides calorie burn, elite athletes across various sporting disciplines have been incorporating HIIT elements in their training program for quite some time as it is the most efficient training method to increase endurance, strength and overall conditioning. Yes, this includes track & field sprinters, footballers, triathletes and even marathon runners!

If You’re Not Tracking, You’re Slacking

The best way to maximise your time and effort in a HIIT workout is through heart rate zone training. The most accurate way to know whether you have been pushing and resting at the correct intensities and find out how much calories you have burned in a workout is through the use of a heart rate monitor, which is typically worn via a chest strap.  By utilising a heart rate monitor, you will be able to calculate your personalised levels of exertion during hard and easy efforts; thus making the HIIT workout tailor made to your own fitness level.

Heart rate tracking also allows you to maximise excess post-exercise oxygen consumption (EPOC), also known as afterburn, which means that you will continue to burn calories for up to 24 hours after the class! This is achieved by maintaining your heart rate at 80% – 90% of your maximum heart rate over a combined period of time in a specific workout.

H2F_J0131_FB_post_square_v6Why HIIT2fit?

The name of the game at HIIT2fit is that each workout will have you alternating between cardio and strength intervals whether on the bike or on the studio floor that will spike your metabolism, boost your energy, maximise your afterburn and increase your fitness.

At HIIT2fit, our fitness philosophy is to create innovative workout routines set against real time heart rate monitoring so that each workout is as impactful as it is enjoyable. Giving you the best workout for your time and money while connecting with the rest of your HIIT Tribe.


Common Cardio Mistakes

July 21, 2016
Wonder why you aren’t losing weight or running as fast as you used to? Not all cardio is created equal.
Here’s how to make sure you get the most out of your next cardio session whether you’re out running or crushing your next spin class.

People running in machine treadmill at fitness gym club


“I just can’t lose any weight.” or “I think I have reached a plateau”

A common line that many people let out in frustration as they chug along on their gym treadmills staring at the timer wishing there is only a minute left to go in their run. Sometimes the problem is not that we are not putting in enough effort but rather our approach towards cardio training isn’t the best way to get the results that we want.

Mix it up

Your body works in amazing ways. The more you do something, the better it becomes at it. This means that if you keep doing the same type of exercises, your improvements will plateau as body learns and reacts to complete your workout in as little effort as possible. Efficiency!

One of the biggest problems of steady state cardio exercises is that the improvements in fat loss and speed are very noticeable… but only in the beginning. As your body adapts to the workout, the calorie burn benefit is limited. This is why weight training is often viewed as “better” than cardio for weight loss. After each weight training session, your body undergoes a healing process to repair the micro-tears from your workout. That healing process will require more energy and is why you will continue to burn calories after you leave the gym.

While a little variety in your workout might not seem like much, a well designed workout which incorporates cardio (sprints mixed with steady efforts) and strength training elements will be the most efficient way to burn fat and build a stronger body.


One of the most important variables in any form of exercise or sport is – intensity. Most people find a level of intensity that they are comfortable with to begin their workout and usually rarely deviate too far from it for the entire workout. While this approach is great to build endurance, the benefits of fat loss and increasing speed are limited. It is also good to keep in mind that there is only so much endurance you can build. Going long all the time will not necessarily result in huge improvements in endurance but may lead to poor form and eventually injuries as your body finds ways to compensate the cumulative fatigue of the workload. This is why elite marathoners incorporate several speed interval sessions a week since they know they have reached their endurance capacity and instead need to focus on training to run fast.

In your next workout, try playing with the intensity of your workouts by mixing high intensity efforts along with some low intensity or active recovery intervals. A workout program that is designed that way will jumpstart your metabolism as your body needs to replenish it’s energy by converting lactic acid that’s produced during sprinting into glucose and restore your blood hormone levels after an intense workout. The results? Faster fat loss and improvements in the intensity level that your body is capable of exercising at a.k.a. more speed!

Try various forms of cardio

Just as how cardio at different intensities affect our bodies differently, different forms of cardio exercise engage different energy systems in our body. For example, cycling (at preferably high intensities) has been shown to be better for building strength and fat loss while rowing is the most VO2Max demanding workout. This is not to say that running is “bad” but rather that our bodies can benefit from doing other forms of cardio besides just weight training.

Ultimately, our bodies respond to stimulus and we need to constantly challenge ourselves to increase the intensity or try out a new form of workout to continue improving.


1) Sore is addictive

That’s when you know you had a killer workout.


2) Love what you do

Fun & results guaranteed. Just show up. #HIIT2fit


3) Keep it simple

Don’t forget to rinse!


4) The journey is the destination

We only live once. #MakeHIITCount


5) We are our own worst enemy

Be stronger than any excuse.


6) The Greatest of All Time


7) Truer words have never been spoken


8) A favourite from cycling legend, Jens Voigt

When all else fails. “Shut Up Legs!”