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Book your class, court or watersports online


please call 020 8614 6550

All classes have to be booked in advance to avoid disappointment.

Monday & Sunday: 9.00am – 7.00pm

For further information or to speak with one of our team, please call
0208 614 6411

Our Lounge Restaurant and Terrace are open for bookings every day.

Brunch 8.00am - 12.00pm
All Day Dining 12.00pm - 11.00pm

For further information, please call a member of our team on
020 8614 6400

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View Benefits

Intense HIIT Workout

Ready to torch some calories and get your heart pumping? Strap on your workout shoes and join us for an explosive HIIT routine guaranteed to leave you feeling energized and empowered.


Before we launch into this exhilarating workout, remember to consult your doctor if you have any pre-existing conditions.

Start by warming up your muscles with light cardio and dynamic stretches.

Crunches for HIIT Workout

The Circuit:

High Knees: 3 sets of 20 seconds each. Run in place, but bring your knees as high as you can, pumping your arms for maximum intensity. Feel the fire in your quads!

Skip: 3 sets of 30 seconds. Keep your core engaged and land softly on the balls of your feet. Embrace the playful spirit!

High Knees (Level Up): 3 sets of 30 seconds each. This time, aim for even higher knee lifts and faster movement. Feel the burn, it’s building power!

Push Ups: Perform 3 sets of 10 reps each, modifying on your knees if needed. Engage your core and feel the strength surge through your upper body.

Sumo Squat: 3 sets of 10 reps each. Stand wide, toes pointed outwards, and lower your body as if sitting back in a chair. Engage your glutes and feel the power in your lower body.

Lateral Bound: 3 sets of 30 reps each. Hop sideways, explosively pushing off the ground and landing softly on the other leg. Feel the coordination challenge!

Lateral Skip: 3 sets of 40 seconds each. Skip sideways, maintaining a light and playful rhythm. Focus on quick footwork and feel the energy flow!

Skip Jump: 3 sets of 40 seconds each. Skip as high as you can, land softly, and launch back into another skip jump. Feel the exhilaration!

Body Rotation: Wind down with some dynamic stretches and cool-down exercises. Include 3 sets of 40 seconds each of body rotations, gently twisting your core and loosening up your back. Feel the satisfaction of a complete workout!


Hydrate throughout your workout and listen to your body. Take breaks as needed and modify exercises to fit your fitness level. Celebrate your progress, and let’s conquer that next workout together!