A man driving a weighted sled across the floor

Short, hard and done before work

HIIT

Thirty minutes of intervals on bikes, sleds and ropes. You will hate the middle and love the end.

Book a free session

When

Mon to Fri 07:00

Length

30 min

Level

All levels

Where

Riverside, Brickell

Coach

Nia Brooks

What a session looks like

Inside

Good for

Busy mornings, fat loss and lifters who want their lungs to keep up.

Bring

Training shoes, water and a towel.

Treadmills facing the Miami skyline on the cardio deck

Riverside's training floor with a turf lane and river views

Who leads the class

Coaches

Nia Brooks doing dumbbell rows on a bench

9 years coaching

Conditioning and HIIT

Nia Brooks

Runs the early classes and keeps them fun. Specializes in getting people back after a long break.

8 years coaching

Functional and engine

Marcus Reed

Former college sprinter who builds strength you can actually use: sleds, carries and smart conditioning.

10 years coaching

Boxing

Alex Mercer

Amateur boxer turned coach. Teaches footwork first and makes the heavy bag feel like a conversation.

Other classes on the timetable

Programs

Strength

Squat, press and deadlift, taught properly from the first session.

Mon, Wed, Fri 19:00

All levels

TRX

Bodyweight strength on suspension straps. Easy on the joints, hard on the core.

Tue, Thu 18:00

Beginner friendly

Boxing

Pads, bags and footwork. No sparring unless you ask for it.

Every day 18:30

Beginner friendly

A woman punching a heavy bag in boxing gloves

Functional

Circuits on the rig: carries, pushes, pulls and jumps.

Tue, Thu, Sat 10:00

All levels

A woman doing a farmer's carry with kettlebells

Mobility

Slow stretch and movement work for hips and shoulders.

Every day 07:30

All levels

A woman stretching in a low lunge on a mat

First session is free

Come in

Book a free session

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