HK Magazine Archive

Shape Up with Hong Kong's HIIT this Summer

Two new-ish gyms, F45 and Hit45, currently reign supreme on the high intensity interval training fitness wave. Both focus on circuits, with movements done for 45 seconds each. Don’t know how to choose? I went and did the legwork for you.

PUBLISHED : Thursday, 23 June, 2016, 5:29pm
UPDATED : Wednesday, 19 October, 2016, 5:14pm


The Workout: It’s all about working through stations with a variety of equipment. The moves are versatile enough that you’ll be challenged with your heart rate all the way up at each session, no matter what level you’re at. Are you a beginner who never thought you’d be uttering the words “pull-up” or “deadlift”? You’ll be doing them, alright.

The Studio: A 5-minute walk from the Sheung Wan MTR. One bare-bones medium-sized room with three unisex shower cubicles that double as changing rooms. Toilets outside.

The Music: On Saturdays, they have DJ mixes complete with a turntable, but we’re not sure who mans it. To be honest, you’re worked so hard you barely even notice the music.

Worth It? $300 per single class, $800 per week for unlimited classes, so it’s worth it if you know you can make it to classes often. Free one-week trial pass (three classes max) available. Unit 101-102, 1/F, 135 Bonham Strand, Sheung Wan, 6990-2403,


The Workout: Workouts alternate between cardio on the special eco-friendly treadmills and moves with an aerobic step, free weights and kettlebells. The eco-friendly human-powered treadmills feel very free and natural due to the curved surface, but they take some getting used to as they stop abruptly when you stop and quicken the pace if you lean forward ever so slightly. The difficulty of the workout depends on how hard you work yourself, because moves are relatively beginner-friendly.

The Studio: Right up on Stanley Street near the Central MTR. Relatively small, in a dark, L-shaped room. Gendered changing rooms with lockers are clean and new, but small—only two shower stalls available.

The Music: Playlist depends on the trainer—last time, we ran and lifted to the dulcet rapping of Drake and a Baby Bash remix.

Worth It? $270 per single class, $1,250 for five. Free first trial available.1/F, Abdoolally House, 20 Stanley St., Central, 2724-4226,