Strength And Conditioning

Our Strength and Conditioning Classes are our HIT 4 Boxing and Power Classes.

These classes involve High Intensity Training (HIT) also known as High Intensity Interval Training (HIIT) – the number 1 most effective form of training for making dramatic fitness and strength gains in a small amount of training time. HIT is also one of the best forms of training for reducing body fat levels due to a phenomenon known as the ‘afterburn’ effect.

During these sessions you will use a variety of equipment as well as your own bodyweight to strengthen and condition your body. The aim is to build your stamina and endurance for a greater work output and take you to a level of fitness you’ve never known before.

Find HIT 4 Boxing and Power Classes On Timetable



Low-volume, high-intensity interval training is a time-efficient exercise strategy for improving your health and fitness.
High-Intensity Training (HIT), also known as High-Intensity Interval Training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. HIT also produces the most impressive fitness results, preserves your precious muscle tissue, increases your metabolism and gives you a workout that is short and intense, and best of all, results producing.


Here’s 5 Great Reasons Why You Need It:

1: It’s A Massive Fat Blaster

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HIT is a fat blasting workout like no other. HIT is proven to burn more fat due to a phenomenon known as the ‘afterburn effect’ in which your body experiences elevated caloric consumption while it undergoes an intensive recovery phase.
This afterburn effect can last up to 48 hours post exercise. This increase in metabolic rate, where you burn more calories doing nothing, makes HIT second to none for fat loss.

2: Amazing Fitness Results

Most people aren’t used to pushing into the anaerobic zone where it feels like you can’t breathe and like your heart is trying to jump out of your chest. However this type of training produces amazing results. One 2006 study found that after 8 weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study, while maintaining the same pace.

3: Improves Type II diabetes

Studies have shown that a mere total of 2 hours of high intensity interval training over 2 weeks improved insulin sensitivity in sedentary overweight men and women. HIIT offers exciting possibilities for time efficient workouts that have a genuine positive effect on your health especially if you are either Type 2 diabetic or well on your way (e.g. high level of body fat and poor diet).

4: No Equipment Necessary

Running, biking, jump roping, and rowing all work great for HIIT, but you don’t need any equipment to get it done. High knees, fast feet, or anything plyometric like jumping lunges work just as well to get your heart rate up fast. In fact, some heavy equipment can make HIIT less effective because you want the focus to be on pushing your heart to its max, not your biceps.

5: Keep precious muscle

Anyone who has been on a diet knows that it’s hard to not lose muscle mass along with fat. While steady state cardio seems to encourage muscle loss, studies show that both weight training and HIIT workouts allow dieters to preserve their hard-earned muscles while ensuring most of the weight lost comes from fat stores. Win/win!