‘Rise and HIIT’ class debuts at first day of YMCA ‘Fitness, Family, Fun, For All’ program

Published 5:33 pm Monday, July 17, 2023

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A new early morning workout class is coming to the Bainbridge YMCA.

The “Rise and HIIT It” class will run from 5:45 a.m. – 6:30 a.m. every Tuesday. Instructor Amy Higgins said she wants the class to be a positive way to start the day for attendees.

“I love morning workouts, and I think it’s a great way to start the day,” Higgins said. “It’s high intensity, you feel good afterward and you’re ready to take on the day.”

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“Rise and HIIT It” is a high-intensity interval training (HIIT) class. HIIT workouts involve short bursts of intense exercise alternated with low-intensity recovery periods, according to Grant Tinsley of Healthline.com. Tinsley said the exercises target fat burn, temporarily boost metabolism, and can reduce heart rate and blood pressure in people who are overweight or obese. 

Higgins held a free introductory session at the Bainbridge YMCA for the first day of its “Fitness, Family, Fun, For All” program. She led participants through two cycles of HIIT exercises and bookended the class with stretching sessions. Deborah James took part in the class and said it was tough but worth it. 

“Whatever you’re looking for in the HIIT class, you’re getting it because it’s working your abs, it’s working your glutes, it’s working your quads, it’s working everything about your body,” James said after the high-intensity training. “[Higgins] was my enemy during class, but now she’s my friend.”

“Rise and HIIT It” was one of four free classes offered as part of the “Fitness, Family, Fun, For All” program. The YMCA also held Line dancing, yoga and “Butts & Guts” classes.

Flint River Nutrition had a table set up at the YMCA offering free samples of its “loaded tea.” Courtney Harrison, the owner of Flint River Nutrition, said the teas aid in hydration and contain aloe, which promotes gut and digestion health, and collagen for skin, hair and nails.

“Fitness, Family, Fun, For All” is a five-day YMCA program of free, family-oriented activities. Upcoming events include a worship service, bible study, obstacle course, outdoor gathering and pool day. 



Bring a friend to class for free and enjoy extended child watch hours, 8 am-1 pm. We will have extra classes, including yoga, butts and guts, and family line dance until 1 pm. Also, check out our new instructor Amy and her new class, Rise and HIIT It. Flint River nutrition will be set up with samples in the morning.


Join us for morning coffee sponsored by the Bean and an hour of worship music and a bible study from 10:30 am-11:30 am.


Bring your family for a super fun obstacle course in our basketball gym from 10 am-1 pm and 4 pm-6 pm.


Bring the kids and enjoy a day of fun with a bounce house, an obstacle course from skate town, a Decatur County Fire and Rescue firetruck and face painting from 10 am – 4 pm. The Kitchen South food truck will be on-site for lunch from 11 am-2 pm. 


Enjoy free family swim time in our Olympic-sized, heated pool from 10 am-1 pm.