CrossFit / Functional
High-energy functional workouts that build real-world strength, power and stamina.
Overview
About This Program
High-Intensity Interval Training alternates short bursts of hard work with brief recovery. It is one of the most time-efficient ways to improve heart health, burn fat and build endurance.
Sessions mix bodyweight moves, bikes, rowers and treadmills, with heart-rate guidance so you always work in the right zone — challenging, but never reckless.
Key Benefits
- Maximise calorie burn in 45 minutes
- Improve heart and lung health
- Keep burning calories after you finish
- Build endurance for sport and life
- No complicated technique to learn
- Heart-rate guided for safe intensity
Who It's For
- Busy people short on time
- Anyone wanting to improve stamina
- Members focused on fat loss
Sample week
Your Weekly Plan
A typical training week on this program. Your coach adjusts it to your level, schedule and recovery.
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Mon
Tabata intervals
Bike and bodyweight 20/10 rounds
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Tue
Steady cardio
30–40 min zone 2 on a machine of choice
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Wed
Sprint intervals
Treadmill and rower sprints
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Thu
Rest
Rest or light walk
Recovery -
Fri
Circuit HIIT
Full-body circuit, 40/20 intervals
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Sat
Long endurance
Mixed-machine endurance session
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Sun
Rest
Full rest and recovery
Recovery
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