Where to Workout in Hong Kong: Exercise Classes Under 1 Hour

Pull your weight…

From yoga, spinning and barre, to HIIT, CrossFit and MMA, we’ve lined up fitness classes that you can get in and out of UNDER an hour. We know the benefits of exercise have been proven, but it can still be tricky to “find the time”… especially if you’re hunting for it under debatably-clean piles of clothes and a suspicious amount of LEGO.

Whether you’re cramming in an exercise class first thing in the morning (before the school run) or packing it in your lunch break, it’s all about prioritising what makes you feel good. With so many options available in Hong Kong, we can no longer waste our minutes making up excuses. So if you’re ready to pick up the pace, these convenient classes will make sure you get a quick fix. Here are some ab-clenching, leg-shaking, sweat-inducing workouts worth making time for.

Read more: Your Guide to Meditation and Mindfulness in Hong Kong

Fit Eat In has transformed the lunchtime workout game. With a meal included in the package, you’ll never be compromising a quality meal for a quality workout. Designed with the “busy professional in mind”, each 30-minute session is based around High Intensity Interval Training (HIIT). Set outdoors, the classes involve a series of intense exercises and short rest periods. It’s also recently introduced yoga sessions for a grounding, mindful workout.The goal is to help you fit it in “without changing your schedule,” so you can expect a combination of cardio and strength training, working to achieve maximum results. We’re talking stair sprints, and lots of them!

Rope in your colleagues and try one of the exclusive corporate fitness sessions. The trainers will get you out of the office and bonding over burpees before you can think about lunch.

Fit Eat In, Olympic Square, Hong Kong Park, Central, Hong Kong, [email protected], www.fiteatin.com

HIT45 is packed FULL with (you guessed it) 45-minute classes. The set up resembles an indoor-bootcamp-meets-studio-gym and the high-intensity training sessions offer a mix of cardio, strengthening, and fat-burning exercises. With classes focusing on upper body, lower body, arms and abs, full body, and core, you can pick and choose the class tailored to your needs. The sleek studio is fully geared with an array of shiny, new gym equipment – including Green Jog Treadmills, which are good for the environment and your body.

These experts are all about offering step by step guidance – oh, and the studio stocks made-to-order protein shakes and high protein power bars! Bonus.

HIT45, 1/F Abdoolally House, 20 Stanley Street, Central, Hong Kong; 2724 4226.
www.hit45hk.com

If you’re looking for something a little different, head over to Flex‘s Yoga or Barre Classes. Both are 50 minutes so you may just have time to squeeze it in a lunch break! We absolutely loved the Xtend Barre Class – an energetic alternative to get your energy pumping. The general level of intensity is more on the relaxed end of the spectrum, but the Level 2 Xtend Barre is a perfect class for mamas who come from a dance background. The Central location has a range of classes so you can cherrypick whatever suits your style.

Expecting a new member in the family? Prenatal and antenatal classes are available for mamas-to-be and new parents!

Flex Studio Hong Kong, Shops 308- 310, One Island South 2 Heung Yip Road Wong Chuk Hang Aberdeen; 2813-2212.
Flex Studio Hong Kong, 3/F Man Cheung Building, 15-17 Wyndham Street, Central; 2813-2399.
www.flexhk.com

Offering everything from Muay Thai to strength and conditioning classes, these experts know how to make us work. Whether you’re a beginner looking to try your own hand at sparring, or looking for an intense MMA experience, The Warrior Academy is a unique all-encompassing space. It works to bridge martial arts, wellness and nutrition to provide a complete health and fitness experience. The ‘Muay Thai Express’ and ‘Burn: Killer Core’ classes are two 45-minute classes to get you going. Regardless of your age, gender, ability or experience, this place is guaranteed to kick you into shape.

The Warrior Academy, Hong Kong Plaza, 188 Connaught Rd W, Sai Ying Pun Phone; 2838 3878.
www.warrioracademyhk.com

These classes bring a wave of indoor cycling to Hong Kong, taking the ‘spinning’ phenomenon to the next level. With minimal lighting (no one needs to see your workout face), flashing lights and pumping music, there’s something about XYZ that feels more like a nightclub than your average spin class. If you’re new to the world of wheels, check out the 50 minute Buddy Ride Classes to get you started.

Read more: Top 5 Spin Classes in Hong Kong

XYZ, 2/F New World Tower 2, 18 Queen’s Road Central, Central, Hong Kong; 2865-0999.
XYZ,  5/F, Oliv, 15 Sharp Street East, Causeway Bay, Hong Kong; 2865-1077.
www.youarexyz.com

F45 is a fun, functional, no-fuss gym, catering to the independent athletes. This get-it-done class is fully stocked with all you’d ever need for a quick power class. With cardio and weight classes running throughout the day (from as early as 5:15am to 8pm), you’re sure to find something to suit your needs. We had a chance to check out the cardio class, and found ourselves really pushed to perform. As you’re grouped in pairs, it’s worth heading over with a friend to keep you extra motivated. This type of fast-paced class is great for people who already have basic knowledge on gym equipment, and a basic level of fitness.

F45 Wan Chai Branch, Level 15, Heng Shan Centre, 145 Queens Road East, Wan Chai; 6990 2403.
F45 Sheung Wan Branch, 2108, Westlands Centre, 20 Westlands Rd, Quarry Bay; 6165 5770.
www.f45training.hk

Lagree Fitness™ is an innovative workout specifically designed to strengthen, tighten, and tone the body quickly and safely. Simply put, it works to provide the most unique (and aggressive) approach to full body conditioning. With resistance, counter-resistance, core strengthening, flexibility, and cardio all wrapped into one sweat-dripping experience, H-Kore promises a full body workout within 45 minutes. Oh, and they also offer pre and post natal classes tailored to offer parents-to-be an extra hand!

H-Kore, 3/F Wincome  Centre Des Voeux Road, Central, Hong Kong; 2441 9000, www.h-kore.com

Pure Fitness centres are equipped with facilities and classes to cater to a whole spectrum of interests and abilities. From one-on-one PT, to freestyle training, to group exercise classes, you’re guaranteed to find a workout that works in your favour. Though Pure Yoga classes are generally an hour or longer, Pure Fitness classes like RPM, Grit, SGT Core, ViPR (and more) are all within the hour. To make the process a little easier, Pure often offers express classes around lunch hours. If convenience is a priority (always…), the sheer number of locations in Hong Kong is a selling point.

Pure Fitness, various locations across on Hong Kong, www.pure-fitness.com

Editor’s Note: This post was originally published in February 2017 by Tania Shroff, and was updated in February 2018.