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Check out our classes and join us for a HIIT class today. Is your time precious? Our 20 minute high-intensity interval training sessions are the perfect solution to improve: METABOLISM – double your metabolism for the next 24-36 hours. INSULIN ACTION – increase your insulin activity to reduce the risk of Type 2 diabetes. VO2 – increase your VO2 levels by up to 170% within just 4-8 months. Classes consist of four exercises in eight 20 second rounds, with 10 seconds of rest between.