HIIT with a punch
Short, all-out rounds on the bags with quick breathers in between. It's interval training that feels like a game instead of a punishment.
Our kickboxing HIIT classes are 45 minutes of short, hard rounds of punching and kicking on the bags with quick recoveries in between. You set the intensity of every round, so beginners and fit members train side by side. Ages 16+, 8 classes a week in Thornbury, and your first 4 classes are free.
Intervals you won't dread
Gym HIIT can feel like burpee after burpee. Here the work intervals are kickboxing rounds: the instructor calls a combination, you go flat out on the bag, catch your breath, then the next round starts.
You decide how hard each round is. Ease off when you need to, or chase a faster, stronger round when you're feeling good. First-timers and seasoned members do the same class at their own level.
Because every round is kickboxing, you're learning as you sweat. Over a few weeks your kicks get sharper, your combinations get faster and you last longer in each round, so it stays interesting long after gym intervals get boring.
Why it works
Heart rate up, fast
Kicks bring in your biggest muscles, so your heart rate climbs quickly and stays up.
Never the same twice
New combinations each class keep your body guessing and your mind switched on.
Options for every body
Sore knees or coming back from a break? Instructors can adjust the kicks and drills for you.
Inside a HIIT class
Warm up. Mobility and easy cardio.
Work rounds. Timed bursts of punching and kicking on pads and bags.
Finisher. Quick bodyweight and core intervals.
Cool down. A stretch so you leave feeling good.
I attend Adult Kickboxing classes, instructors are great, give good patient professional advice and the various instructors give the workouts good variation. … Highly recommend especially if you're looking for a fun way to exercise
Class times
| Monday | 6:30pm | ||
|---|---|---|---|
| Tuesday | 11:15am | 6:30pm | |
| Wednesday | 6:30pm | ||
| Thursday | 11:15am | 6:30pm | |
| Saturday | 10:30am | 11:15am |
All classes 45 minutes · ages 16+ · 272 Dundas St, Thornbury VIC 3071
Pricing
HIIT Classes at a glance
- What it is
- High-intensity interval training built on kickboxing: short, hard rounds on the bags with quick recoveries
- Focus
- Cardio fitness, conditioning and fat burning, while learning real technique
- Format
- Timed work rounds and short rests, plus conditioning drills
- Intensity
- High, but you control how hard each round is
- Who it's for
- Women and men aged 16+, all fitness levels, complete beginners welcome
- Class length
- 45 minutes
- When
- Monday to Thursday 6:30pm, Tuesday and Thursday 11:15am, Saturday 10:30am and 11:15am. See the timetable.
- Contact
- Non-contact. No sparring; you strike bags, towers and pads only
- Price
- $24.50 a week for one class a week, or $39.50 a week unlimited (concession $19.50 / $34.50). No lock-in contract.
- Free trial
- 4 free classes plus a free pair of gloves. Book your free trial.
- Where
- Guest's Martial Arts, 272 Dundas St, Thornbury VIC 3071, about 7 km north of the Melbourne CBD
HIIT Classes: your questions answered
What is kickboxing HIIT?
High-intensity interval training where the work intervals are kickboxing rounds: the instructor calls a combination, you go hard on the bag, recover briefly, then go again.
How is it different from gym HIIT?
Instead of burpees and box jumps, you build real striking skills while you get fit, coached by martial arts instructors.
Is HIIT good for beginners?
Yes, because you control how hard each round is. Ease off when you need to and push when you feel good. Read kickboxing for beginners.
Is it a full-body workout?
Yes. Punches work the upper body, kicks and knees work the legs and hips, and every strike uses your core.
Can I do it with sore knees or after a break?
Instructors can adjust the kicks and drills so you can train safely while you build back up.
When are HIIT classes on?
Monday to Thursday at 6:30pm, Tuesday and Thursday at 11:15am, and Saturday at 10:30am and 11:15am. See timetable and prices.
How often should I do HIIT?
Two or three times a week suits most people, with easier days in between. Start with once or twice and build up.
Is kickboxing HIIT good for fat loss?
HIIT is an efficient way to burn energy, and kickboxing rounds use your whole body. Combined with regular training and sensible eating, it can make a real difference.
What does a HIIT round look like?
The instructor calls a combination, you work hard on the bag for the round, take a short recovery, then go again. Rounds build in intensity through the class.
How long is a HIIT class?
45 minutes.
Do I need any equipment?
No. Gloves are free for new members, and the bags, towers and pads are supplied.
Book Your Free Trial
At times it can be very difficult to get people on the phone, so we've found this to be the easiest way: simply fill in this short form, choose your preferred day and time, then send it off.
We will book you in and send you an email. If you need to change it, simply reply to the email or call.
Then when you arrive we can chat face to face and answer any questions you may have.
It could not be easier, see you soon.
More ways to train
New to it? Start with kickboxing for beginners and the techniques you'll learn, or compare all our kickboxing classes. Members come from Fitzroy North, Coburg and Reservoir and across the inner north.