Small Group Semi-Private Training

We offer small group classes with a focus on helping each member achieve their fitness and health goals. There is a daily  workout that can be modified by the coaches for each individual, no matter age, fitness level or physical limitations/injuries. Everyone works at their own pace and improves and gets fitter and stronger and healthier with the help of our experienced Coaches.


HIIT is short for High Intensity Interval Training, a method of training where you perform short, all out, bursts of activity, followed by less intense rest or active recovery periods.

This type of training gets your heart rate up, and burns more fat in shorter amounts of time.

What are the Benefits of HIIT?

According to the American College of Sport Medicine (ACSM), HIIT has been shown to improve:

• aerobic and anaerobic fitness
• blood pressure
• cardiovascular health
• insulin sensitivity (which helps the exercising muscles more readily use glucose for fuel to make energy)
• cholesterol profiles
• abdominal fat and body weight while maintaining muscle mass.

Who Is It For?

HIIT training can easily be modified for people of all fitness levels and special conditions, such as overweight and diabetes, while still challenging fit and highly trained individuals.

HIIT workouts provide similar fitness benefits as continuous endurance workouts, but in shorter periods of time. This is because HIIT workouts tend to burn more calories than traditional workouts, especially after the workout. The post-exercise period is called “EPOC”, which stands for excess post-exercise oxygen consumption, also known as ‘afterburn’. This is generally about a 2-hour period after an exercise bout where the body is restoring itself to pre-exercise levels, and thus using more energy. Because of the vigorous contractile nature of HIIT workouts, the afterburn with HIIT workouts generally tends to be greater.

What To Expect?

We try to keep the workouts constantly varied, and focused on functional movements. Every class will differ, but our HIIT class is 45 minutes long, with a warm up, followed by a skill, conditioning or strength session, followed by the group workout of the day and finally, a cool down and stretching time.

We incorporate a variety of different pieces of equipment, including:

• Rowing Machines, Air Bikes, Skipping Ropes, Dumbbells, Kettlebells, Medicine Balls, Sand Bags, Jumping Boxes, Jogging and Battle Ropes.

See our membership options HERE

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