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Wellness 7 Best High-Intensity Workout Classes in Hong Kong

7 Best High-Intensity Workout Classes in Hong Kong

7 Best High-Intensity Workout Classes in Hong Kong
Challenge yourself to a high-intensity workout this week (Photo: @kinh_photo/ Instagram)
By Doris Lam
By Doris Lam
May 04, 2021
Before the junk boat party invites come rolling in full speed, get your summer body ready by giving these high-intensity workout classes a try

As Hong Kong’s hot and rainy season begins, it’s a tell-tale sign that summer’s just around the corner. If you’re looking to tone up fast to prep for a summer of vaccinated junk boat parties, shed off a few pounds of quarantine weight, or to simply get your health back on track, high-intensity workout classes are an effective way to get your heart pumping in record time. 

From a weight-focused workout at Volume, to a high-intensity hot yoga class at Flowga, we list out the best high-intensity workout classes in Hong Kong.

See also: 8 Best Personal Training Gyms in Hong Kong

1/7 Volume

Located in Central, Volume offers intense, weight-based group workouts that will leave you panting for breath. Although none of their classes is advertised as “high-intensity”, the class’s vigorous warm-up, training and circuits will tell you otherwise. Try the gym’s “Shape Your Body” or “Weight Training” classes led by instructor Meimei—both classes focus on muscle training, while also incorporating circuit training elements that’ll keep your heart rate up throughout the session.  

Volume, 17/F, Li Dong Building, No.9 Li Yuen Street East, Central, Hong Kong, +852 3162 3508;

2/7 Lights Out

Lights Out has been one of Tatler’s favourite gyms time and time again for good reason. This boxing studio is the first of its kind in Hong Kong, with glowing lights inside a dark room, booming beats and dedicated instructors—fifty minutes of class will fly by in the blink of an eye. 

The room is separated into two different parts: a side with boxing bags, while the other with weight-equipped benches and full length mirrors for the HIIT strength and bodywork section of the workout. For beginners, start out with the Classic, which includes four rounds of boxing work and four rounds of full-body workout. Want a challenge? The Blitz comes with four rounds of boxing and two rounds of floor side workout where you’ll race against two songs each round to complete the workout. 

Lights Out, 11F, The Pemberton, 22-26 Bonham Strand, Sheung Wan, Hong Kong, +852 2392 1428;

See also: This Is The Best Time of Day to Exercise

3/7 TopFit

TopFit is a sleek boutique gym in Central not only provides top-notch exercise classes, but also healthy bites that can help refuel you after a tough workout. Their Strength HIIT class is designed for those who are trying to break out of a fitness plateau, helping you shed the last few kilos that’s been daunting you for weeks.

Classes are kept small at six people per class to ensure the quality and pace of the class. Afterwards, drop by TopFix, the gym’s rooftop cafe which serves everything from porridge, buddha bowls to protein pancakes. 

TopFit, 6/F, 8 Lyndhurst Terrace Central, Hong Kong, +852 2877 9988;

4/7 House of Fitness

Fancy working out at a gym that resembles more of a lively nightclub? House of Fitness is a small gym in Sheung Wan that’s known for its glow-in-the-dark, neon lights and muscle-pumping workouts. 

The gym offers three types of classes: Box Fit, a body burn high-intensity boxing circuit class that incorporates boxing as well as full body movement; Hit Fit, a core burn HIIT based workout class that uses both weights and body weight for a full body burn; and Rep Fit, a strength and aesthetics-focused superset class that targets different muscle groups every day of the week. Trust us, you’ll be struggling to catch your breath no matter what class you choose.

House of Fitness, 18 Possession Street, Sheung Wan, Hong Kong, +852 6825 1081;

5/7 F45

Known for its challenging 45-minute workouts, F45 is a cult favourite gym that has over 1,750 studios around the world and nine branches in Hong Kong. F45 combines elements of HIIT, circuit training and functional training in each workout—a deadly, fat-burning combination that’ll put your endurance to the test. 

Each workout is tested, reviewed and documented at three selected studios before being released to the entire F45 network to ensure its effectiveness. Training is split between cardio and resistance training on alternating days of the week, while Saturday features a special hybrid class that combines a bit of both. While all the branches teach the same program, most studios are franchises, meaning you won’t be able to hop between different locations even if you purchase a class package. 

Discover more about F45 Hong Kong

6/7 Crossfit Typhoon

Curious about CrossFit but not sure if you’d like it? CrossFit Typhoon’s daily Bootcamp class is perfect for those who are curious about WOD workouts but intimidated by the heavy barbell exercises. Using a mix of bodyweight exercises, plyometrics, running and basic equipment, exercises are supervised and scaled according to your fitness level so you’ll only have to focus on your own progress. 

CrossFit Typhoon, Fung Yat Building, 38-40 Third Street, Sai Ying Pun, Hong Kong, +852 2858 8864;

7/7 Flowga

Bumping beats, candlelit room and infrared heating of up to 40°C, Flowga is the place to go if you’re looking for a good sweat session. While there’s no doubt that you’ll be drenched in sweat no matter which class you choose, those who want to push themselves can opt for the Sweat n’ Power class, an intermediate level hot yoga class that adds in bodyweight and high-intensity cardio exercises to help you tone and strengthen every single muscle in your body. 

Flowga, Unit F, 1st Floor, Winner Building, 37 D’Aguilar Street, Central, Hong Kong;

See also: 6 Best Fitness Trackers To Try In 2021


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