The HIIT Factory

A little update on HIIT Factory ambassador Charlotte Mcshane Triathlete on her 70.3 yesterday! Those conditions were nuts! Choppiest of choppy swims and 50km ph gusts on the bike and run. Jeez! Amazing tenacity!

Great prep for KONA, Charlotte!

Yessss Charlotte Mcshane Triathlete!
Rocking The HIIT Factory singlet!

Have a great race!

Lapu Lapu 70.3 tomorrow!
Tomorrows race is going to be hot, humid and very windy - so should be good Kona prep ☺️
I’ve had a pretty chill week, mixing up between recovering from training, adapting to the heat & preparing to race.
The locals have been so welcoming and it’s been a really nice week here.
Good luck to everyone tomorrow 🤩

🚨 GROUP FITNESS INSTRUCTORS, PERSONAL TRAINERS & GYM OWNERS 🚨

For the first time ever... The HIIT Factory Academy is opening its doors.

After 13 years of creating and refining our signature 30-minute workout formats, we're excited to launch our first in-person coach certifications in Melbourne this September.

Whether you're looking to expand your coaching toolkit, offer something fresh to your members, or introduce a proven new format into your club, The HIIT Factory Academy has been built to help you hit the ground running.

Certify in our signature formats, starting with:

🔥 The Ladder – Signature Bodyweight HIIT Training Program

🏋️ Ladder Strong – Strength Training Format

💪 Raise the Bar – Upper Body Strength Training

⚡ Tabata21 – Bodyweight HIIT Training

🔥 Tabata21 Strength – Hybrid HIIT & Strength Training

More formats coming soon.

Every certification includes far more than a course...

You'll receive a professionally designed Launch Pack to confidently introduce your new format from day one, including:

✅ Three professionally programmed launch workouts

✅ Complete coach notes & coaching cues

✅ Plug-and-play music tracks

✅ TV assets (where applicable)

✅ Social media launch graphics

✅ Marketing resources

✅ Access to The HIIT Factory Academy Portal

Following certification, coaches can activate a Monthly Coach Licence, providing a brand-new professionally programmed workout each month along with fresh coaching resources and marketing assets.

Think of it as a business in a box—everything you need to deliver engaging, professionally programmed classes with confidence.

Whether you're an individual coach or a gym owner looking to introduce fresh programming for your team, we'd love to welcome you to our Founding Academy Intake.

Register your interest today to receive launch information, certification dates and Founding Coach pricing :

https://thehiitfactory.com.au/training/

"I'm thinking about joining The HIIT Factory Livestream so I can do the 6 Week Performance Project from home... what equipment do I need?"

It's Colette here! 🙋‍♀️

With our 6 Week Performance Project kicking off on 10 August, I've been getting this question a lot, so I thought it was time for an updated guide!

The good news is, you don't need to spend thousands setting up a home gym.

In fact, if you own a good range of Hex Dumbbells, you'll be able to do around 90–95% of everything we program.

The rest is really just adding a few pieces over time to make your home setup even better.

We still have some fantastic bodyweight workouts (perfect if you're travelling, just getting started or don't have equipment yet), but if you love strength training and want access to almost every format we offer, a few key pieces of equipment will have you set for years.

First things first...

To get started you'll need:

✔️ A laptop to stream your workout, you can stream via your phone but the bigger screen will be better plus you'll get to see others training too and it'll feel like you're in the class!
✔️ A teeny little bit of space, honestly 2m x 2m is perfect, I've been known to do home workouts in bathrooms on holidays lol
✔️ A water bottle
✔️ A sweat towel
✔️ 30 minutes!

A laptop connected to your TV via HDMI gives the best experience!

NO EQUIPMENT REQUIRED

These workouts can all be completed with absolutely no equipment, making them perfect if you're travelling, just getting started or simply want to train anywhere.

• Tabata21
• The Ladder
• The Pyramid
• Lucky HIIT

Many of our strength workouts can also be modified using bodyweight while you're building your home gym.

🏆 My No.1 Recommendation... Hex Dumbbells

If you're going to invest in one thing, make it Hex Dumbbells.

I'd recommend building a collection of around 4-5 pairs to start, something like:

• 3kg
• 5kg
• 7kg
• 9kg
• 12.5kg

(Adjust these to suit your current strength.)

As you get stronger, simply add another pair every few months.

Before long you'll have an amazing home gym.

I'd also recommend an A-frame Dumbbell Tree to keep everything tidy and take up very little space.

Long term, I'd aim for around 10 pairs, covering lighter through to heavier weights. It sounds like a lot, but remember... this is equipment you'll own for years and use across hundreds of workouts.

Other equipment I'd recommend
🏋️ Barbell & Plates

If you love strength training, this is your next investment.

Perfect for progressively lifting heavier over time and ideal for deadlifts, squats, shoulder press, rows, hip thrusts and so much more. Start with a class style barbell, down the track you may add an Olympic barbell but these can take up a bit of space & not essential.

🪜 Commercial Aerobic Step

Not just for HIIT Step!

It also doubles as a fantastic weights bench for chest press, split squats, single arm rows and plenty of other exercises, especially in workouts like The Stage and Raise the Bar.

🔔 Kettlebell/s

Fantastic for swings, cleans and functional movements.

If you're buying your first one, I'd generally recommend somewhere between 8kg-16kg, depending on your current strength. Ideally, get some pairs, great for suitcase pick ups and lots of other things.

🧘 Workout Mat

Which workouts use what equipment?

🏋️ Strength

Our full body strength sessions using Hex Dumbbells, Barbells and Kettlebells (or a combination of all three). These sessions are all about building strength, improving technique and progressively lifting heavier over time.

💪 Raise The Bar

Our upper body strength format. Hex Dumbbells will comfortably get you through the entire workout, while Barbells are fantastic for movements such as shoulder press, rows and heavier lifts if you have one available.

🔥 Tabata21 Strength

One of our fastest-paced strength workouts. Hex Dumbbells are perfect for this format, with lighter to moderate weights generally working best due to the higher repetitions and quicker transitions.

🪜 Ladder Strong

A full body strength workout primarily using Hex Dumbbells. Barbells are fantastic for many of the exercises, especially if you enjoy lifting heavier, but they're definitely not essential. If all you have is a good set of dumbbells, you'll be able to complete the entire workout.

🔟 Top Ten Strength

One of our most popular strength formats. Hex Dumbbells will cover the entire workout, with Kettlebells handy for some exercises if you have them—but they're certainly not essential.

📉 The Descend

A full body strength workout using Hex Dumbbells and/or Barbells, with Kettlebells or Dumbbells used interchangeably depending on the exercise and what you have available at home.

🔔 KettleHIIT

Despite the name, you don't actually need Kettlebells to do this workout! Almost every exercise can be performed using Hex Dumbbells instead.

That said, a Kettlebell is the better option for movements like swings, where the shape and handle make them easier and more comfortable to use than a dumbbell.

🚴 Spin

You'll need an indoor spin bike or bike trainer for our Spin sessions.

If I was starting from scratch...

I'd buy:

✔️ 5 pairs of Hex Dumbbells
✔️ An A-frame Dumbbell Tree
✔️ A Workout Mat

Then, over time, I'd add:

• A Barbell & Plates
• A Kettlebell
• A Commercial Aerobic Step

Remember... you don't need everything on day one. Build your collection gradually and you'll have an incredible home gym that will last you for years.

Ready to train with us from home?

Our Livestream Membership is now just $99 per month (previously $199!) with no lock-in contracts.

That's around $3.30 per day for professionally coached, live and interactive 30-minute workouts, delivered straight to your home.

Whether you're training in your lounge room, garage, backyard, away on holidays or travelling for work, we'll be there to help keep you consistent.

🎉 Bonus!

Livestream Legends members receive our upcoming 6 Week Performance Project completely FREE as part of their membership!

Starting 10 August through to 20 September, you'll also receive:

✅ Meal plans
✅ Healthy recipes
✅ Start & finish fitness testing
✅ Extra accountability and motivation
✅ A fantastic community all working towards their goals together.

Already a studio member? Don't forget, your studio membership also includes access to all of our Livestream sessions, so you can train from home whenever life gets in the way of making it into the studio.

If you've been thinking about giving Livestream a go, now is the perfect time.

👉 Register here: https://bit.ly/livestreamHQ

If you've got any questions about equipment, what weights to buy, where to shop or what setup would best suit your goals, pop a comment below or send me a message.

I'm always happy to help.

Happy training!

Colette McShane
Founder & Director
The HIIT Factory

It’s time … limited spaces, free for legend members, non members; get around it if you want to kick some bigass goals!

🔥🔥 ALL SESSIONS FREE - 1ST TO 7TH MAY 🔥🔥
🔥STUDIO OR LIVESTREAM NOW LIVE TO BOOK INTO! 🔥

THIS IS HUGE - SET YOUR MAY ON FIRE, TRAIN FOR FREE 🔥
ACCESS ALL AREAS | FREE WEEK | MAY 1–7 2026 - USE CODE 'MAYFIRE' when booking

One week. Unlimited access.
Yarraville Studio sessions + livestream from anywhere workouts. A Mix of both? You decide!
No limits. No lock-ins. No catch.

If you’ve been thinking…
“I need to get back into it”
“I want to feel fitter, stronger, more energised”
…but life is BUSY…

This is your moment.

I’m Colette, founder of The HIIT Factory 👋
I started this business 13 years ago with my first baby… and now with 4 kids including 3 aged 4 and under, I get the juggle more than ever.

That’s exactly why we created this, a studio you can bring your kids to some classes (bodyweight sessions or attend on your own for proper YOU time) and why our livestream is so popular.

👉 30-minute workouts
👉 Train in studio OR from home
👉 No equipment needed for many sessions at home
👉 Strength, HIIT, low impact, high energy options
👉 25+ sessions per week

This isn’t just about “trying a gym”…
It’s about finding something that actually works for YOUR life.

And for 7 days… you get full access to all of it.

No pressure. Just come and feel the difference.

🔥 Spots are limited for this free week
(we want to keep sessions quality + coached properly)

If you’ve been waiting for a sign… this is it.

How do I attend free week?

👉 Book ANY sessions from Friday 1st May to Thursday 7th May 2026, and enter code: MAYFIRE to cancel out the casual session cost (Single session cost of $30 will be waved for each session)

Check out our timetable here and start booking asap as many will book out! https://bit.ly/HQ-TT

This offer is open to first timers as well as anyone who hasn't been for a while. Come and check out our awesome formats... we're always developing and evolving!