Our Workouts

290 HIIT Training Programs, Premium Classes, and Personal Training

290 HIIT Training Programs

This is what we’re famous for at 290 Fitness. In these 60-minute workouts, you will find your STRONG. You will be pushed. You will be encouraged. You will be challenged. But most importantly, you will be CHANGED. 

We offer two program options, an introductory HIIT 101 if you’re new to 290 Fitness followed by our advanced HIIT 2.0. 

INTRODUCTORY HIIT 101 for those new to 290 Fitness

Welcome to 290 Fitness and HIIT 101!We want to get to know you, so we’ve designed this introductory class geared towards our newest 290 Family Members to prepare you for the fitness revolution you will experience at 290 Fitness!

This twice-a-week, month-long class will get you comfortable with the equipment and class format at the gym. Workouts consist of cardio boxing, Olympic lifting, kettlebells, sleds, wall balls, ball slams, dumbbells, ropes, flipping tires, push-ups, pull-ups, box jumps, and machines, just to name a few! When class starts, we warm up with cardio boxing, ab conditioning, and then jump straight into High-Intensity Interval Training (HIIT). Each class is 60 minutes and no two classes are the same! The complete month-long program is based around maintaining a low client-to-coach ratio- one of the most important characteristics of this fitness program.

HIIT 2.0 - 290 Fitness Advanced Training Program

Our advanced training program and signature premium class, HIIT 2.0, is designed to get you FIT. Based on the principles of high-intensity interval training, this class takes it and YOU to the next level.

Each 60-minute class is action-packed: we work at a fast pace using a round system. Workouts consist of cardio boxing, Olympic lifting, kettlebells, sleds, wall balls, ball slams, dumbbells, ropes, flipping tires, push-ups, pull-ups, box jumps, machines, and other innovative training! This is a great class for members to learn the proper movements, techniques, and forms necessary to gain muscle and strength. For the experienced athlete, this is a great class to take you to that next level and be pushed by a world class athlete. We work out as a team, as a unit. HIIT 2.0 breeds a special group of people in our 290 Fitness family. Get ready to be challenged as you’ve never been before– but also more fit than you’ve ever been!

 Premium Classes

At 290 Fitness, we’re well-rounded about health and fitness and innovative in our training. That’s why we offer a variety of other classes to help you achieve your fitness goals and reach your optimum fitness!



Our boot camp will make you work and will definitely make you sweat, but you get what you work for: a total-body workout that combines cardio, strength, flexibility, and core to boost your overall fitness. Test your speed and agility and watch it improve the more you work at it. You won’t plateau with this boot camp;  it will keep you on your toes. 

290 Cycling

Focus on metabolic intervals incorporating light-to-heavy resistance in 290 Cycling. Challenge yourself and feel the leg burn that makes it hurt so good! Different types of intervals target your gluteus, quads, hamstrings, and calves. By maintaining a consistent schedule with 290 Cycling, you will see fast results! Burn up to 800-1,000 calories during a 50-minute cycling class. 

290 Cycling is a great experience for both the outdoor and indoor rider. Whether you’re training for a  century ride or a triathlon, or you want to just challenge yourself, this class is a great way to build endurance, leg strength, and push yourself towards your best, all while jamming out.

Strength & Conditioning

In this premium class, you will focus on proper form and lifting techniques. You will learn basic compound movements such as overhead squats, push-press, dead lifts, and other Olympic lifts along with other innovative training methods. With the proper technique and form, you will learn to lift heavy with less chance of injury while getting stronger.

Body Armour

Join the 290 Crew training for this year’s MURPH CHALLENGE. The Body Armor workout is designed not only for the Murph challenge but for anyone who wants to get stronger faster and build a lean, strong body. Body armor class doesn’t just consist of the running, pull-ups, push-ups and squats, Coach Rosie has put together many workouts taken right from the Navy Seals, Airborne Rangers, and other military branches! All workouts are done in a 20-lb weighted vest, your ‘Body Armor’. *You must have your own 20-lb vest or rent one of ours.

Are you up to the challenge?

Personal Training

Certified Personal training will always be the best way to achieve goals in the shortest period of time. With one-on-one training, your coach can spend quality time getting to know you, as well as how your body responds to exercise/diet. This allows a professional to tailor workouts/diets based on your genetics, metabolic function, preferences and physical limitations. Weight loss and body transformations do not take near the time people believe. With the proper guidance and self-discipline, your dream body is not out of reach! Come Get FIT at 290 FITNESS!

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