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30 Minutes Classes

Open 7 Days a Week

Interval Training

Workouts Change Daily

Heart Rate Monitoring

Small Group Classes

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THE ULTIMATE TRAINING FACILITY

THE 30 Minute Interval Gym

Feel the energy of working out with a group but with a personal training feel. And surprise your muscles daily, with an all-new, full-body workout every day.

TRY NOW

30 Minute Classes

because you have goals, not spare time

Our Schedule

The Class

You'll feel the energy of working out with a group but with a personal training feel. We mix-and-match our row-rounds-ropes workouts so you'll never get bored. Whether you’re new to working out or an athlete, our 30 minute interval training classes have the adaptability to challenge any fitness level.

interval training

ROW

Target your legs, core, back, and cardio endurance all in one smooth movement. The Concept2 rower is designed to provide a low-impact, full-body comprehensive workout that never sacrifices intensity. In our workouts, rowing intervals play with tempo and resistance to improve muscle efficiency, strength, and coordination.

ROUNDS

Versatility is king on our floor. Our floor sections use equipment to vary levels of dynamic resistance. Lift with dumbbells and medicine balls, challenge stability with balance intervals, build a strong core with adjustable benches, tone up with resistance bands, and increase agility using only your own body weight.

ROPES

Take control of your workout by grabbing the battle ropes. Train arms, shoulders, chest, core, and back while increasing your cardio endurance. Gain strength, tenacity, and agility with a variety of drills that change daily. Expect bursts of speed alternating with short recovery periods or endurance challenges.

Calculate your BMI

View BMI Class
BMIClassification
< 18.5Underweight
18.5 – 24.9Normal Weight
25.0 – 29.9Overweight
30.0 – 34.9Class I Obesity
35.0 – 39.9Class II Obesity
≥ 40.0  Class III Obesity  
View BMI Class
BMIClassification
< 18.5Underweight
18.5 – 24.9Normal Weight
25.0 – 29.9Overweight
30.0 – 34.9Class I Obesity
35.0 – 39.9Class II Obesity
≥ 40.0  Class III Obesity  

What to Expect

Reserve

Up to 1 hour before class start, 12 slots

Check In

Show up, we have the gear

Warm Up

Dynamic moves get you ready to workout

Training

We alternate floor work, rowers, and battle ropes for interval training

Stretch

Stretching as a group helps prevent injuries