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

*See cancellation and wait-list policies below


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, cardio, functional, speed and endurance drills. A pulse-pounding, 30-minute session that will push you to your limits in short, all-out 30 second bursts. 

Play with sandbells, battle ropes, slamballs, ViPR's and an arsenal of fitness tools designed to strengthen and burn fat. This class is focused, intense.

Open to all levels but definitely challenging.

30 non-stop minutes of lung-crushing cardio work that covers endurance, speed, agility, power, strength and ALWAYS core. 

BURN 30 takes you on a power ride of sequences, using your bodyweight as a fitness tool. You. Pouring sweat. Unable to catch your breath. Give yourself these 30 minutes!

We know it’s hard but it burns so good...

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 strength, cardio, endurance, agility, speed, functional and explosive moves. You will leave drenched and ready to handle s***. 

A challenging and super fun workout - come and get your sweat on!

All levels but definitely intense.

Short, sweet and intense!

TABATA 30 is an exceptionally efficient, pocket-sized HIIT workout. Heart-pounding, four-minute rounds designed for all out intensity. Two moves you annihilate for 20 seconds - resting in between for 10. We like to call this a “creeper workout.” 

Our TABATA sequences combine cardio, strength, core, explosive, speed and agility tools to give you the most dynamic workout you'll find without spending hours in
the gym.

A rockstar workout in 30 minutes!

All levels, be prepared to work hard!


Definitely one of our hardest 30-minute classes!

An intense, ladder-work session that stacks ten 30-second exercises in smart sequences that challenge every muscle! An unbelievable workout using your body and your brain. 

LEVEL 10 gives you a full-body workout so you walk out accomplished and ready to handle your world. If you like to check out during the session - this is not the class for you. 

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.

Our newest signature class and one of the most intense 30-minute, lower-body workouts you can find. LOBO 30 focuses on conditioning from the hips down. Quads, glutes, hamstrings, inner/outer thighs...all get worked with smart sequences designed to leave you breathless.

Hopefully you have an Uber account because your legs will be on fire when this class is over.  

All levels but this class IS HARD.

Who says you can't get a challenging, effective and powerful workout in 30 minutes? An AMRAP based class designed to push your heart-rate up as you tackle strength, core, power and agility drills. 

Smart, efficient and surprisingly HARD!

All levels but challenging.

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

Coach Ryan & Coach Zadeh

super-charged session led by two outstanding group fitness trainers.  Double your sweat — double your fun!! 

Coach Ryan leads you through strength sequences designed to deliver power to every muscle in your body. Coach Zadeh takes you through agility, power, speed, coordination and functional training. The perfect workout! 

Double the power. Double the work. Double the results. 

Be prepared to work..we don't even need to say this class is HARD AF.

Think power. Think explosive. Think burn in this extreme athletic workout that will leave you breathless from start to finish. We're NOT kidding: You will never catch your breath. 

COURSE X will test your endurance, agility and strength through a variety of challenges. Giving you obstacles to overcome as you slay station after station. One hour, hard AF and lots of fun! 

Open to all but very difficult and NO MODIFICATIONS.

TABATA is an exceptionally efficient type of HIIT training. 

Heart-pounding, four-minute rounds made up of two moves. Do these two moves for 20 seconds - and that means 20 seconds all out intensity. Rest 10 seconds. Now do it again, four more times each. 

Our TABATA sequences combine cardio, strength, core, and explosive moves to give you the most dynamic workout you will ever find without spending hours in the gym. 

Get through the eight rounds and you're a rockstar!

All levels but please work hard!

This extremely challenging, circuit-based class pushes you through cardio, strength, coordination, explosive and core work.

Intervals that will crush you then rebuild you. Sequencing that blasts your body, your heart, your lungs and your brain - the biggest muscle of all. Be brave. Sign up.

Intermediate/Advanced but no joke.


A fat-scorching, cardio and strength session designed to crush your workout! One of our funnest classes — ATHLETIC CONDITIONING takes you on a power ride of cardio, core, bodyweight and strength challenges.

As soon as the music starts, the smart sequences and tough intervals will have you pouring sweat and ready to take on the weekend!

Come burn with us...

All levels welcome but this class is tough!

A METABOLIC CONDITIONING class that pushes you through to peak fitness. Once you get through the huge warm-up, you'll tackle sequences that challenge every muscle in your body! 

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

Have fun and train hard!  

All levels but very tough.

Taught by one of our Founding Coaches, this class uses a variety of fitness tools to combine powerful bursts of cardio with targeted strength training. This killer circuit class is designed to push you past your limits in athletic conditioning, testing your muscles and heart rate with each session.  

Highly programmed sequences set to a killer playlist that will leave you drenched in sweat and ready to take on the world!

First round you learn it. Second round you kill it!

All levels welcome but VERY VERY difficult.

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 schedule.

When you get through this workout, you can handle ANYTHING.

Never be afraid of your strength! 

Definitely NOT for beginners. Intermediate/Advanced Level

A 50 minute training session where the entire focus is core! We pull out an arsenal of HIIT formats to keep you engaged, always sweating and never bored. One of the most cardio-intensive core classes you can find. Get your heart rate up and burn your midsection - all while focusing on form and precision. Stay challenged.

Some modifications available. 

This class is good for all levels but difficult.

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.