HIIT the Kwan: High-Intensity Interval Training with Breakdancer, Kwan Chan

What is HIIT (High-Intensity Interval Training)?

This is a type of workout that alternates between short bursts of intense activity and brief periods of rest or lower-intensity exercise.

Example

1. Power squats
2. Power knees (one side, high knee drive)
3. Power jumps (tuck jumps)
4. Globe jumps (4-directional squat jumps)
5. Rest 30 seconds
6. Repeat

Date

Wednesday, 30th July, 2025

Time

19:00 to 20:00

Location

The London Peace Pagoda, Battersea Park

Battersea Park, Carriage Dr N, London SW11 4NJ

Check the cover photo for the exact location

Workout Flow

I will lead the workout. You try to follow the pace. I will yell motivational things at you.

Who is Kwan?

Hi! My name is Kwan Chan. I am a professional breakdancer of more than 18 years and currently teach at Pineapple Dance Studios. I have been supplementing my dance with HIIT to maintain my fitness level. I've realised that HIIT and weight training have been the best activities for developing overall fitness and whole body conditioning. I'm also looking into pursuing a PT career, so this is a way for me to dip my toes in the water and practice leading workout sessions.

Cost

Donation-based (to compensate for the organisation, leading the workouts, and motivational yelling)

What to Bring

• activewear
• good pair of trainers
• water
• towel

Benefits of HIIT

🔥 1. Burns More Calories in Less Time

HIIT is super efficient—just 15–30 minutes can burn as many calories as a longer moderate workout.

⏱ 2. Boosts Metabolism (Afterburn Effect)

Your body keeps burning calories even after the workout (called EPOC – excess post-exercise oxygen consumption).

❤️ 3. Improves Heart Health

Studies show it improves cardiovascular endurance and lowers blood pressure—sometimes even more than steady-state cardio.

💪 4. Builds Strength & Muscle (Especially Legs + Core)

Bodyweight HIIT (e.g. jump squats, push-ups, planks) builds functional strength without weights.

⏳ 5. Time-Efficient

Great if you're busy—can fit into a lunch break or even a packed morning.

🧠 6. Improves Mental Toughness & Mood

It’s intense, but overcoming the challenge helps with mental resilience, and releases endorphins (feel-good hormones).

🩺 7. Helps Control Blood Sugar & Insulin Sensitivity

Especially beneficial for people at risk of type 2 diabetes.

🏋️ 8. No Equipment Needed

Can be done anywhere using just bodyweight—perfect for home, park, or travel.

This will be the first session of this series. I am hoping to make this weekly or bi-weekly sessions depending on the turnout.

Hope to see you there!

Kwan

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