High Intensity Interval Training

High Intensity Interval Training or HIIT techniques are used to get maximum effort when you have minimal time. HIIT can send your body into fat burning overdrive! If you do it right, you can burn a stack of calories in less than 30 minutes per day. So lack of time is no excuse.

The main concept of HIIT is to train in intervals of differing speeds. One of the most important things to remember while doing HIIT is never allowing your body to adjust to one intensity level.

You can do interval training with many different exercises: sprinting or skipping, using a skierg, body weight exercises, assault bike or the rower; you could even use the punching bag or do kettlebells. The key is to push through the high-intensity intervals and lower your heart rate during the low-intensity intervals.

Concept 2 Conditioning Classes

TKO Fitness Trainers are Certified Concept 2 Endorsed Instructors. Their signature classes (Concept 45 & Concept 30) predominantly utilise the Concept 2 Rower & Skierg during the session.
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Specialised 1 on 1 Personal Training

Specialized Personal Training
The Studio offers private personal training by educated and experienced trainers. Our dedicated team will assist in goal setting, and designing an individual program to enhance your well being and fitness.
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Workout in your space


Fit for Hire is owned and operated by Qualified Fitness Professionals that are Concept 2 endorsed indoor rowing instructors they are industry leaders in high-end fitness and conditioning equipment along with programing for your home, office or gym.
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