Go Harder
Interval Training: Sweat, recover, repeat—cardio with commitment issues.
High-energy, heart-pumping, confidence-boosting workouts designed to push your limits and make you feel unstoppable.
Interval Training at Dragonfly
Sweat, punch, jump, repeat. Our Interval Training program blends HIIT, Shred, and Cardio Kickboxing to get your heart racing, muscles firing, and endorphins flowing.
These classes combine explosive bursts of effort with intentional recovery periods, working the upper body, lower body, and full body to deliver max results in minimal time.
High-energy intervals
Boxing combos + kickboxing drills
Strength + cardio fusion
Music that keeps you moving
Instructors who push you (in the best way)
A few “wait… am I a superhero?” moments
Perfect for anyone looking to burn calories, build endurance, tone muscle, and actually enjoy high-intensity training — without the burnout or boredom.
Showing Up Should Feel Simple
Busy life? We get it. Our flexible schedule makes it simple to stay consistent, connect with your community, and keep your body feeling strong — no matter what the week throws at you.
this week's interval training schedule
WHAT TO KNOW BEFORE YOU GO HARD
Where Class Happens
All interval training sessions take place in the DFLY Garage at the back of the studio.
Arrival & Parking
Arrive on time and allow 5–10 extra minutes to find street parking. (DFLY lot is staff-only.)
What to Bring
Wear supportive sneakers and bring water (filtered refills available).
Grab a complimentary towel and store belongings in the locker room — bring a lock.
All Levels Welcome
HIIT doesn’t mean “advanced only.” Every movement can be modified or progressed — just listen to your body and move at your own pace.
Pro Tip
Muscles may shake. Heart rate may soar. But bragging rights? 100% guaranteed.
STRONGER BODIES. BRIGHTER ENERGY. BETTER DAYS.
From feeling stronger and more energized to building consistency and confidence — Dragonfly members transform their lives in ways that truly matter.
Sherman Oaks Gym
where to find us
4455 Van Nuys Blvd, Sherman Oaks California 91403
Give Us a Call: (818) 325-8900
Email Us: [email protected]
Studio Hours
Monday: 8:00 AM – 8:00 PM
Tuesday: 9:00 AM – 8:00 PM
Wednesday: 8:00 AM – 8:00 PM
Thursday: 6:00 AM – 8:00 PM
Friday: 8:00 AM – 6:30 PM
Weekends: 8:30 AM – 12:00 PM
Frequently asked questions
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Frequently Asked Questions
Everything you need to know before you ride, lift, flow, or try your first class.
We keep things simple, clear, and beginner-friendly — because fitness shouldn’t feel confusing.
Do you offer discounted memberships?
Yes, we have an array of discounted membership options available to our members, so please read them carefully and choose the one that works best for you. Fly Deals (recurring memberships) are up to 25% off the rack rate in exchange for a 3 month commitment as well as other terms. Class Packages cost a bit more per class but offer more flexibility. So it really depends on what works best for your schedule and lifestyle.
Additionally, we also offers specials throughout the year, so be sure to check your email and the website for promotions.
Lastly, Dragonfly is in partnership with ASH (American Speciality Health) through their Active&Fit and Silver&Fit programs, which offers fitness perks via corporate wellness packages. You may be eligible to receive DFLY benefits through your employer.
How many calories will I burn in class?
It all depends on height, weight, age, and fitness level, but on average you can expect to burn between 500-700 calories in a 45 minute indoor cycling class, and about 300-500 in a strength training class.
Dragonfly Cycle + Train is your Sherman Oaks home for real, feel-good fitness. We bring together strength, cycling, Pilates, TRX, and a supportive community to help you feel stronger, happier, and more confident — one class at a time.
Contact us
4455 Van Nuys Blvd, Sherman Oaks California 91403
(818) 325-8900
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