Interval Training: Sweat, recover, repeat—cardio with commitment issues.
Sweat, punch, jump, repeat. Our Interval Training program combines HIIT, Shred, and Cardio Kickboxing classes to get your heart racing, muscles working, and confidence soaring. From explosive bursts of energy to controlled recovery, these workouts hit upper body, lower body, and full body, delivering maximum results in minimum time. Expect music that keeps you moving, instructors who push just the right amount, and a few moments where you wonder if you’re secretly a superhero. Perfect for anyone looking to burn calories, tone muscles, and actually enjoy high-intensity training—without ever feeling boring.
Next Interval Training Classes
Sweat. Punch. Jump. Repeat. You’ve been warned.
| Day | Time | Class Type | Instructor |
|---|---|---|---|
| Monday | 9:30 AM | Cardio Kickboxing | Troy |
| Wednesday | 6:30 PM | Extreme HIIT | Troy |
| Friday | 5:00 PM | Shred (1/month) | Troy |
Indoor Cycling classes also include about 15 minutes of interval training. Endurance rides don’t apply.
Pro tip: muscles may shake, heart rate may soar, but bragging rights are guaranteed.
All Dragonfly interval training classes take place in the DFLY Garage at the back of the studio. Please arrive on time and give yourself 5-10 extra minutes to find parking (the DFLY lot is for staff only). Wear a good pair of sneakers and bring water which you can fill up at the studio. Check in at the front desk, pick up a complimentary towel, store your belongings in the locker room (bring your own lock) and get ready for an awesome workout!