What it is
A 40-minute high-energy group workout, built for those who want to train hard without spending hours in the gym.
Treadmill intervals, strength and total-body conditioning come together in a fast-moving format driven by the instructor, music and energy of the room. Work at your own intensity, recover, and go again.
This is not Small Group Training with more people. It is a completely different training experience built around intensity, movement and energy.
Why it works
- 40 minutes that moves: get in, work hard and get on with your day.
- Instructor-driven energy: your instructor controls the room, timing and transitions while keeping the energy high from start to finish.
- Train at your intensity: speed, resistance and movement options can be adjusted so you are challenged at your own level.
- Built for the group: music, movement and shared effort create an atmosphere that is difficult to recreate training alone.
Your first class
Come 10–15 minutes early and your instructor will walk you through the room, equipment and workout format before you begin.
Bring water, a towel and your training shoes. Once the clock starts, follow the room, find your intensity and get ready to work.
The shape of a class
- Warm-up: prepare your body for the movements and intensity ahead.
- The work: move through treadmill, strength and conditioning zones with timed efforts and quick transitions.
- The push: short bursts of higher intensity designed to challenge your engine and keep the room moving.
- Cooldown: bring your heart rate down and finish the session feeling accomplished, not destroyed.
Twenty people. One room. Serious energy.
HIIT Classes run with up to twenty. That is part of the experience.
The larger group creates the energy, music and shared momentum that makes this format different. Your instructor drives the room while you control your own speed, load and intensity.
Want deeper coaching, structured strength progression and more individualized attention? Small Group Training is built for that.
Want the highest level of personalization with a program built entirely around you? 1-on-1 Personal Training is your next level.
HIIT is different by design: 40 minutes. High energy. Fast transitions. Get in, get after it, get on with your day.
The room you will be working in
A row of Woodway treadmills along the windows, the rig and squat racks behind them, dumbbells and medicine balls on the floor, and live heart-rate displays on the wall. The lighting is low and red and the music is loud, because most people work harder in a room built like that.
The heart-rate screens are the part worth explaining. Effort is invisible from the outside, and two people moving at the same speed can be working at completely different intensities. The displays show what the work is costing you: your own numbers, not a leaderboard. What the zones mean covers how to read them, and you are entirely free to ignore them.
When classes run
Doors are open 6:00 am to 8:00 pm every day of the week, and classes run inside that window. We do not publish a timetable here because it would be out of date within a month: today's actual times, and the seats left in each, are in the Coresa app.
Booking takes about two minutes on a phone. If you are new, book a few days ahead: the popular hours fill, and the 40-minute format means there are fewer seats per hour than you might expect.
HIIT class or small group training?
Pick HIIT if you want to be driven through a fast 40 minutes in a room with momentum. Pick Small Group Training if you want a coach prescribing your loads and progressing a program in a group capped at eight. They are different products rather than different sizes of the same one. Our coached programs are small group personal training and 1-on-1 personal training; this class is the conditioning session that runs alongside them.
The movements inside a class
Most of what a class asks of you is documented in our exercise library, from treadmill intervals to medicine ball slams and the plank family, so you can read exactly how we coach a movement before or after you meet it in the room. Travelling? The at-home HIIT session is the suitcase version.
Getting here
142B 3rd Street West, Lower Lonsdale. If you are crossing from downtown, the SeaBus runs about twelve minutes to Lonsdale Quay and the studio is a six to eight minute walk up the hill from the terminal, which is roughly the length of a decent warm-up.
Driving means street parking on 3rd Street West and the blocks around it, metered in places and time-limited in others. Read the signs on whichever block you land. Everything else is on Our Space.
Common questions
How long is a class?
Forty minutes from warm-up to cooldown, which is why it fits a lunch break or a pre-work window.
How big are the classes?
Up to twenty people. The bigger room is deliberate: it is where the energy comes from. If you want closer coaching, small group training caps at eight.
Is HIIT okay for beginners?
Yes. Speed, resistance and movement options adjust to you, so first-timers and regulars share the same class working at different intensities.
What should I bring?
Water, a towel and training shoes. There are lockers by the entrance and no towel service, so bring your own. Arrive ten to fifteen minutes early your first time so your instructor can walk you through the format.
Do I need to wear a heart-rate monitor?
No. The displays are there if you want objective feedback on your effort, and plenty of people train perfectly well by feel. Nothing about the class depends on wearing anything.
Can I do HIIT and small group training in the same week?
Yes, and a lot of members do exactly that: two small group sessions for strength plus one class for conditioning. Put the session you care most about first in the week, while you are freshest.
