🦍 Join us for ‘12 Rounds 2 Fitness Interval Training!’
NEW, meet new FRIENDS, and EXERCISE, experience high-energy interval training and combat-inspired fitness gym designed for all fitness levels!
Interval Training That Works
Fighter-Inspired , Trainer-Led, And Results-Driven
Our signature 12 Rounds – 2 Fitness program combines structured interval training with functional movement and fighting-based fundamentals. Every session is designed to challenge you while staying adaptable to your goals and ability.
What to Expect:
- Station-based interval training
- Circuit-style workouts
- Trainer on site for guidance and motivation
- Customizable workout intensity
- Defined workout regimens built for progression
No matter where you start, you’ll leave stronger, faster, and more confident.
Benefits of Interval Training:
- Interval training in boxing, often mirroring the 3-minute work, 1-minute rest structure of a real match, is widely considered one of the most effective ways to build elite fitness. Because boxing is a sport of high-intensity bursts, this specific type of interval training provides several unique physiological and mental advantages.
1. Dual Aerobic and Anaerobic Conditioning
Unlike steady-state cardio (like jogging), boxing intervals force your body to alternate between oxygen-fueled aerobic exercise and high-intensity anaerobic bursts.
- Aerobic: Builds the stamina needed to last through many rounds.
- Anaerobic: Develops the “explosiveness” required to throw fast, powerful combinations without gassing out.
2. High-Efficiency Fat Loss (The “Afterburn” Effect)
Boxing intervals are significantly more effective for weight loss than moderate-intensity walking or jogging.
- EPOC: Intense intervals trigger Excess Post-exercise Oxygen Consumption (EPOC), which keeps your metabolism elevated and continues burning calories for hours after you leave the gym.
- Efficiency: A single 20- to 30-minute high-intensity boxing session can provide more cardiovascular benefits than an hour of traditional steady-state cardio.
3. Functional Strength and Core Stability
Every punch in boxing is a full-body movement that begins in the feet and travels through the core.
- Total Body: Intervals involving heavy bag work, mitts, and footwork drills engage the arms, shoulders, core, and legs simultaneously.
- Core Power: The rotation required for hooks and crosses develops rock-solid obliques and abdominal strength, which are essential for balance and posture.
4. Improved Coordination and Mental Focus
Boxing is often called “the thinking man’s sport” because of the intense focus it requires.
- Hand-Eye Coordination: Repeating complex punching patterns during high-intensity intervals improves reactive movement and agility.
- Mental Resilience: Pushing through the final 30 seconds of a high-intensity round builds mental toughness and the ability to maintain composure under physical stress.
5. Cardiovascular Health and Stress Relief
- Heart Health: Consistent interval training has been shown to lower blood pressure and improve overall vascular function.
- Cathartic Release: Many people find boxing intervals to be a powerful stress reliever, offering a safe, physical outlet for aggression and anxiety.
Your Workout. Your Pace.
Choose the training time that fits your schedule and your goals:
- 30 minutes
- 50 minutes
- 1 hour
Train smart, train hard, and train on your terms.
Pricing
$55 per month
Simple pricing. No gimmicks. Just results.
Class Schedule
Monday • Wednesday • Friday
11:30 AM – 2:00 PM
Drop in during our open training window and get your rounds in.
