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 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.

Our newest signature class and one of the most intense 30-minute, lower-body workouts you can find. There are a ton of classes out there for core and upper body strength but LOBO 30 focuses on conditioning from the hips down. Quads, glutes, hamstrings, inner/outer thighs...all at an intensity that leaves you breathless. Hopefully you have an Uber account because your legs will be on fire when this class is over. Heart and lungs get worked because this class is non-stop!  

We never say never but this class IS HARD

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 HIIT series led by two outstanding group fitness trainers.  Double your sweat - double your fun!! 

Coach Ryan leads you through Athletic Conditioning that challenges every muscle in your body, while Coach Zadeh takes you through agility, power, speed 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.


Join Coach Caroline Hughes for 50 non-stop minutes of cardio and strength sequences designed to crush your workout! A class specially designed to target strength, power, endurance and stamina in fat-scorching rounds.

From the minute the music starts ATHLETIC CONDITIONING takes you on a power ride of cardio, core, bodyweight, and strength drills. Smart sequences that will have you pouring sweat and ready to take on the weekend!

Come burn with us. 

All levels welcome but this class is tough!

Once you get through the huge warm-up and partner drills, you'll tackle sequences 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 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.

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.