Fat-loss goals
The highest calorie burn on the timetable per minute spent, and it protects muscle far better than long steady cardio.
The class
What it actually is
Most HIIT classes are just being made tired in an interesting way. This one is scored. Rowers, bikes, ropes, carries and sled pushes all produce a number, and that number goes on the board. You compete against your own previous score, not the fittest person in the room.
Intensity is prescribed as a percentage of your own tested capacity, taken at intake and re-tested each quarter. That is why two people on adjacent rowers can be working at genuinely matched effort with completely different splits on the screen.
- Duration45 minutes
- Class sizeCapped at 16
- LevelIntermediate
- WhereStudio A
- Included inAll memberships
Inside the hour
How a session runs
Every HIIT Burn session follows the same shape, so you always know what is coming and can pace yourself accordingly.
- 0–8 min — Ramp. Progressive warm-up on the machines to get heart rate and breathing where they need to be.
- 8–15 min — Primer. Short, sharp efforts at target pace, so your first working round is not a guess.
- 15–38 min — Intervals. Three to five blocks with prescribed work and rest, scored and written on the board.
- 38–45 min — Down. Easy spin, breathing work and a stretch of whatever the session hammered.
What to bring
Trainers with a firm sole, a towel and a full water bottle. You will sweat more than you expect in the first two weeks.
Who it suits
Is this your class?
Desk-bound weeks
Short, intense and finished before your lunch break ends. The 12:30 slot is the busiest class we run.
Athletes in season
Conditioning that transfers without wrecking your legs for the sport you actually play.
When it runs
This week's slots
- Monday07:15
- Tuesday12:30
- Wednesday18:30
- Thursday19:15
- Friday12:30
- Sunday10:45
Also try
Classes that pair well
Strength
Strength & Conditioning
The backbone of every membership. Four compound lifts, coached set by set, loaded a little heavier than last week.
CrossFit
CrossFit Box
A dedicated skill block, then the workout of the day. Scaled and Rx run side by side, every session.
Endurance
Run Club
Tuesday intervals and Sunday long runs from the club door, with pace groups from 4:30 to 7:30 per kilometre.