We offer 30 and 50 minute classes with new classes added regularly. Be sure to download our new HIIT BOX App to get the latest class descriptions and schedules.  

*See cancellation and wait-list policies below


DIRTY 30's
Two moves.
Could be cardio.
Could be strength.
Could be core.

 Always going to be 30 seconds. All-out intensity.
Three rounds. 10 second break. Ridiculous...

The best 30-minute workout you will ever find.

Be ready to work. 
This class is for all levels but challenging.

ROW 30
We combine short, explosive rowing sets with strength,  power and endurance drills.
A pulse-pounding 30-minute session that will challenge your limits in short all-out bursts.  Sometimes we focus on distance, other times we focus on time.  We always focus on intensity.  Designed to burn fat. 

Open to all levels but challenging.

30 non-stop minutes of cardio crushing work that targets endurance, agility, power, strength and core - using your bodyweight as a fitness tool.

From the minute the music starts BURN 30 takes you on a power ride of cardio and core drills. No dumbbells. No kettlebells. No sandbells. Just you, pouring sweat and proving to yourself how fit and strong you are!

 We know it sucks but it's over in 30 minutes and it burns so good...

All levels but extremely challenging.

Short on time but still need your workout? HIIT 30 is an intense, pocket-size workout that takes Interval Training to a new level. Designed to give you maximum results without spending hours in the gym. This 30-minute class covers so many energy systems -  strength, cardio, endurance, agility, speed, core-strength, functional and explosive moves - we can't list them all. A challenging and super fun workout! 

Come and get your sweat on...

All levels but intense.


Definitely one of our hardest 30-minute classes!

We sequence TEN 30-second exercises to push you to your best! Cardio, strength, power, endurance and core moves that challenge your body and your brain. 

The workout will leave you breathless, accomplished and ready to handle your world. Surely you have 30 minutes..?

This class is for all levels but very tough. 

Imagine a heat-seeking missile on your abs, butt and thighs - then you will know what this class is all about. 30 heart-pounding minutes focused on your abs (upper, middle, lower, obliques - ALL OF IT). Then throw in non-stop glutes - after all they are the core of your back. And while your at it, shred the legs in this smart, clean, efficient, very hard 30 minute workout. While it's an exceptional class on its own, pair it with a run or ride and you are A+. 

All levels. Everything can be done low-impact but be prepared to sweat.)

A 30-minute cardio intense CORE CLASS that takes you through amazing ab and glute sequences mixed in with short jump rope sets. 

First round not so bad.
Second round def WTF?

(All levels but must be able to jumprope, no modifications. We don't care if you are good at it - we just want you to do it.) 

This will workout will really transform your mind and body. I’ve spent years trying to stick to an exercise regime and it’s finally happened ... I’m addicted. Maryam is the best there is.
— R. Smith

I’ve been searching for a new, efficient workout and I’m so excited to have found it in HIIT BOX! I was fairly out of shape when I started just a month ago, but I’ve been going to class 2 times per week and can’t believe how much stronger I’ve become. Plus, I feel like a bit of a warrior after I complete the class, in a really good way. Maryam is great at cheering us on and helping us push ourselves in ways we would NEVER do on our own. I made the commitment to try 5 classes and then decide how I felt—and now I’m hooked.
— R. Garrett


An extremely efficient total body workout.  A calorie-crushing class that takes HIIT to a new level.  We combine HIIT drills with WaterRower sets.  You will focus on either timed sets or distance on the rower.

And strength/core/cardio quadrants on the training floor.  Takes cardio to a whole new level ... HIIT & ROW – don't be afraid.

Intermediate / Advanced Level

A 50-minute all-out training session where you will do short, high-intensity, timed intervals and sets that push you to the limit.  Cardio, core, power, strength and endurance drills where you work your hardest, recover quickly and then do it all over again!

Very well thought-out lesson plans that include Medicine Balls, WaterRowers, ViPRs, Kettlebells, Sandbells, Plyo Boxes. Come see what your body can do: Set goals. HIIT goals.  Crush goals.

Intermediate / Advanced Level

A ridiculous warm-up then a pulse-pounding session where you will perform 90 second rounds consisting of:

  • One power move
  • One strength move

Three rounds - all out intensity - very little break. Cardio, strength, core, agility and endurance. Be ready to work. 

One of the toughest classes on the scheduleWhen you get through this workout - you can handle ANYTHING. Never be afraid of your strength! 

Definitely NOT for beginners. Intermediate/Advanced Level

One of our newest classes. We combine a variety of equipment with powerful bursts of cardiovascular drills and targeted strength training. This killer circuit station class is designed to push your limits in athletic training. 

Timed sets and highly programmed sequences all to a killer playlist that will leave you drenched in sweat and ready to take on the world!

All levels welcome but VERY VERY difficult.


Proven by Japanese scientists that this type of HIIT training is designed to drive you to maximum fitness. 

Heart-pounding four minute rounds made up of two moves. 20 seconds all out intensity. Rest 10 seconds. 

Our TABATA combines cardio+strength+core in sequences that will give you the most efficient workout you will ever find without spending hours in the gym. 

All levels but go hard please.

Once you get through the huge warm-up and team drills, you'll tackle AMRAPS that challenge every muscle in your body while you push through to peak fitness!

You will push, pull, slam, throw, run, drag, and lift your way through an insanely fun and insanely hard class.

Have fun and train hard!

All levels but very, very tough!

We combined HIIT with boxing rounds to give you the best of both world's. Three minutes of boxing drills paired with AMRAPS that will leave you not only dripping but fired up! 

You will still throw, slam, jump, lift and pull. But you will also jab, cross, hook and uppercut your way to amazing fitness. 

The goal is finishing! Come and get it.


Beginners beware, this class is very tough but doable.

50 non-stop minutes of cardio crushing work that targets endurance, agility, power, strength and core. From the minute the music starts COMPLETE BURN takes you on a power ride of cardio, core, bodyweight, and strength. You will tackle everything from team drills and AMRAMPS to circuits and weight training. You will be pouring sweat and proving to yourself how fit and strong you are! Come burn with us baby.

Not for beginners but never say never!

I started working out with Maryam after slacking for a few years and have never felt better or stronger. Her classes are fun & addictive and reasonably priced.
— V. Bloom

* Cancellation Policy:
HIIT BOX cancellation policy requires you to cancel a reservation up to 6 hours before your scheduled session.  Late cancellations or no shows will be charged for the session accordingly. This is a very generous window, so please be courteous to other members and cancel when you know you can’t make it. Group class reservations can be cancelled by logging into your MINDBODY profile or through our branded app. 

* Waitlist Policy:
You can get added to the class from the waitlist up to 6 hours before the start time. You will be automatically added and will receive an email confirming this. Please note, we assume you want to take EVERY class you are wait listed for. If you sign up for multiple waitlists, and get into a class, please remember you have 6 hours prior to the class time to remove yourself from other classes.  If you get added to a class, our system will not recognize that you are on another waitlist and we would hate it if you lost a class credit, so please cancel yourself out!


Rules to Hiit By

Rules to Hiit By

Download our HIIT BOX app before you come to class.   That way you can focus on your training and not signing in and paying.

Please arrive 5 minutes before class:  this will permit time for those in the previous class to exit as well as give you time to check in.  Please arrive 10 minutes early for your very first class to get acquainted with us and the space.  If you're running late, please call/text the studio to let us know.  We are cool with that, but be aware that we are strict about start times and no one will be admitted 5 minutes after class starts.  No exceptions.  If you are running late and we have not heard from you by the start of class, any wait-listed HIITBOXER's or drop-ins who are present may take your place in class. 

We have installed high end training mats and let's face it:  NYC streets are nasty.  So no wet shoes on the training mats, ever.  We also do not allow street shoes on the inner mats.  Please bring your training shoes and change into them at the studio.  If you run or arrive in your training shoes, then please use the double mats and get them wiped clean before you step onto the training floor.  Your hands and faces are down there for an hour, you will thank us.

There are cubby holes to the right as you enter.  Plenty of room for you to store your items and keep an eye on them.  WE ARE NOT RESPONSIBLE FOR LOST OR MISSING PERSONAL ITEMS.

No kidding.  If you can't focus you can't do these workouts.  If you can't disconnect from your phone for 50 minutes, you can't do these workouts.  Not to mention it takes away from your workout and will be distracting to others.  Leave your phone on the side and you'll be fine, we promise.  ALSO: No whining.  Heavy breathing, even panting, is welcome, but there's no whining in HIIT BOX. 

Just bring a vessel to drink out of.  We also have hair ties, q-tips, and tampons.  Downstairs changing room and bathroom also available, however no showers.  

If you're sick, please don't schedule a class.  Your classmates will thank you, as will we.