Each 2 minute station alternates between 15 seconds of power & 15 seconds of speed. Stations might be Jab-and-Cross or Roundhouse Kicks. You start at level 1 then move up to 3.

Because of global COVID-19 precautions, 30-Minute HIT locations are closed.

However, this gym has an awesome workaround. They’ve created a complimentary 30-Minute HIT at Home for members!

Kells has been intermittently hitting it for over a decade. But over the past few years she’s been really consistent.

I tried hitting it for the 2018 fundraiser Kick the F*ck Of Cancer. It was my first time and I felt like puking after. I hadn’t felt that wretched in ages. I thought “Guess this isn’t your jam, missy.”

New Years promo

Initially…

I thought this would be great for a quick workout. In the days I want longer training, I’d have the option to go through 2x.

But believe me, you work your entire body hard. Both Kells & I are hot sweaty messes afterwards.

I still have not gone through the circuit 2x. But one of these days, I will.

And less than 2 months later

I feel stronger, energized, got some skills, endurance (I had to take multiple breaks per station in the beginning).

My waist is more defined. People have told me my shape is changing. I’m not doing it for looks… but it’s nice to get positive feedback.

If you’re up for a challenge, and this looks remotely interesting, call to get your free trial!

It’s a power packed kickboxing and boxing routine for ladies only⁴. The circuit is designed to hone self-defense skills, improve core and increase strength.

                   Activity                  

There are 13 stations that last 2 minutes each.

You start off with a 2 minute jump rope warm up. Next stations are something like:

1. hook/jab,
2. sit ups on fitness ball,
3. round housing a punching bag,
4. semi sit ups with arms slightly throwing medicine ball¹ straight up,
5. kneeing an-imagined-assailant-turned-kicking-bag,
6. hook,
7. Bridge & squeeze on a fitness ball,
8. on a mat, turtlekicking & punching a heavy douchebag squarebob-a-thinger, ²
9. free-for-all kicking/punching the stink out of Bob, the flesh-coloured silicone bust on a pole, with the invisible Punch-Me sign.

There are 3 levels, starting at 1.

                  Procedure                

So you do a period of time (ie: 30 seconds) of regular-paced and regular-powered activity
then when the buzzer bings once, you either power up or go fast (ie: 15 seconds).  Repeat
Double bing means switch stations.

                  Atmosphere                

Loud pumped-up music, very small area (great for focus), personal trainer attention with quick corrections/ encouragements/verbal pushes.
I think I have auditory processing disorder so it was a bit of a challenge to keep all the instructions, directions, movements clear with the music and timer. I think I did okay³, and will obviously improve with more exposure.

                  So… ?               

I was totes prepared to join Miss Kells in her Kick the Flip out of Cancer in October. This would’ve entailed getting to the HIT daily.  I work out weekday mornings at 630.  So unfortunately, their hours didn’t work for me. From experience I know I will not go regularly at another time.

There are no drop-ins⁴. There are monthly pay options.  The fee decreases depending on if it’s month-to-month, for 12 or 24 months.

The trainers are fabulous – full of pep and sugar. But don’t let their smiles fool you.  They’ll push you, bootcamp style.

If you are interested, check them out: 30 Minute Hit!

Foots
1 Nals dislikes medicine balls. Maybe if it came with a spoonful of sugar…
2 Yes, this is indeed the technical term, as per Nals.
3 And by “okay”, I mean I didn’t quit and got a workout, even if I did most of the moves wrong.
4 Except Sunday was one of the fundraising days so it was drop in and a couple dudes came to participate.