Welcome to the hiit co. family
start here - Your first steps
Congrats on taking your first steps to a fitter, stronger you. The first step you’ll take with us if you haven’t already is join us in club for your Intro Workout.
This is where you’ll meet us in person, we’ll set you up with your own pair of boxing hand wraps and we’ll take you through your first 30 minute HIIT Co. workout.
Our next step of your first 28 Days will be to complete your Goal Setting Induction and your second workout with us. And finally you’ll get weekly check-in’s with our head coach, Lockie, who will help to hold you accountable to the goals you’ve set in your induction.
Your first two weeks will feel like this
While you get yourself established at HIIT Co. you may start you feel a few things.
You might feel unfit, sore and even a little out of place.
All of this is totally normal and is welcomed. What we hope to achieve in this time is
to build a solid routine (3 workouts per week) and base level of fitness and strength.
How do this all work?
Our workouts are made up of 9× 3 minute stations with a 30 second rest in between each round.
We have 3 workouts per week (Mon, Tues, Wed) then we repeat these later in the week (Thurs, Fri, Sat)
Our workouts are build out a head of time and follow a 6 week STRENGTH BLOCK, HYPERTROPHY BLOCK and 6 week PERFORM BLOCK
Our 30 minute workouts are a mix of Resistance Training, High Intensity Cardio and Boxing.
Member Sign-ins ✍️
Every session counts.
Make sure you sign in each time — this helps us track your progress, keep you accountable, and make sure you’re staying on track.
Myzone - Effort Rewarded ❤️🔥
Myzone is a Heart Rate Monitor that tracks your effort you put into your workouts.
The harder you work, the more points you earn.
Focus on showing up and putting in the effort, the results follow.
If you wish to purchase a Myzone belt, you can do so at the front desk.
🔥Weekly Streaks /Heavy HIITERS
Train at least 2 times per week without missing a week to build your streak. The higher your streak the more rewards you’ll earn.
Consistency creates results.
Club Fitness Testing 📈
Every 6–8 weeks, we test your progress.
This is a workout every time. We'll encourage you to try heavier weights and get more reps in.
This is how you know you’re improving — not just guessing.
Nutrition Made Simple
How to wrap your hands for boxing
Focus on what actually moves the needle:
➡️Eat protein with every meal
➡️Build meals around whole foods
➡️Stay consistent during the week
➡️Don’t try to be perfect just make small improvements
Most people don’t struggle because they don’t know what to do…
They struggle because they try to do too much at once.
Keep it simple. Stay consistent. The results follow.
👉 Don’t overcomplicate this
❌You don’t need to cut out carbs
❌You don’t need a “perfect” meal plan
❌You don’t need to start over every Monday
Consistency beats perfection. Every time.
Follow our “Fast Track” Nutrition Guidelines and recipes to build you knowledge. Download here 👇
Why is it important to wrap your hands?
Although it isn’t a MUST to wrap your hands for your workout. We feel it’s important for the following reasons.
Reduces injuries - Your wrist can be at risk early on while learning to box. We need to support the wrists and hands while punching.
Hygiene - if you’re sharing our communal gloves at the gym, this will help to reduce the sweat shared in those gloves.
Glove longevity - If you’re using our gloves or gloves of your own. The hand wraps reduce how much moister is left in the gloves and will keep the padding in the gloves from breakdown.