A first AnchorHIIT class is a 45-minute small group workout split into three zones: RIG for strength, ROW for cardiovascular work, and REPS for core and accessory work. A coach shows you each movement and scales the weight, pace and range to your level, so you can join as a beginner. Arrive a few minutes early, bring water and a towel, and wear supportive training shoes.
Key Takeaways
- Every AnchorHIIT class is 45 minutes and moves through three zones: RIG (strength), ROW (cardio) and REPS (core and accessory work).
- Classes are kept small, so the coach can check your form and adjust each exercise for you.
- Beginners are welcome. Coaches scale the load, pace and movement to your level.
- Arrive 10 minutes early, tell the coach it is your first class, and mention any injuries.
- New members can try 3 classes for $39, and use them for HIIT, spin or both.
In This Article
Your first HIIT class at Anchor is a 45-minute small group workout with three parts: strength on the RIG, cardio in the ROW zone, and core and accessory work in REPS. A coach shows you each movement and scales it to your level, so you can walk in as a beginner and still get a full workout.
The rest of this guide covers what happens from the moment you arrive, how the three zones work, and how to set yourself up for a good second week.
Before Class: Arrive 10 Minutes Early
Book your class through our online schedule, then plan to arrive about 10 minutes before the start. That gives you time to:
- find a spot for your bag and water bottle
- tell the coach it is your first class
- mention any injuries, surgeries or pregnancy, so they can plan modifications
- see the equipment you will use before the clock starts
Wear breathable training clothes and flat, supportive athletic shoes. Bring water and a small towel. That is all you need. The weights, cardio equipment and mats are set up for you.
How a 45-Minute AnchorHIIT Session Runs
Every AnchorHIIT class follows the same structure, called RIG. ROW. REPS. The exercises change from day to day, but the format stays the same, so after one or two classes you will know what is coming.
Warm-Up
The class starts with a guided warm-up that prepares your joints and muscles for the day's movements. It is also when the coach walks through the main exercises, so you see each one before you do it with weight.
RIG: Strength
The RIG zone is purposeful strength training. Depending on the day, that might be squats, presses, pulls or carries, using kettlebells, dumbbells or the rig itself. The focus is on lifting with good form and building load gradually over the weeks.
On your first day, the coach will start you lighter than you think you need. The goal is to learn the pattern. Weight comes later.
ROW: Cardio
The ROW zone is dedicated cardiovascular work that challenges your heart and lungs and builds the endurance the rest of the class relies on. The coach sets you up on the day's cardio equipment and helps you pick a pace you can hold for the whole interval, rather than one you can only manage for the first minute.
REPS: Core and Accessory Work
REPS finishes the session with targeted exercises for your core, glutes and the smaller stabilizing muscles. These are the movements that help you squat, lift and carry better in the other two zones, and in daily life.
How Coaches Scale the Workout for You
The most common worry before a first HIIT class is not being able to keep up. In AnchorHIIT, you do not have to. Everyone follows the same plan, but each person works at their own level:
- Load: lighter kettlebells or dumbbells, or bodyweight only
- Pace: an easier cardio pace, or longer rests between rounds
- Range: a box squat instead of a full squat, an incline push-up instead of the floor
- Swap: a different movement for anything that does not suit an injury
We keep class sizes small, so the coach can check your form during the workout rather than only at the start. That matters most in your first few weeks, when you are still learning the movements.
After Your First Class
Expect some muscle soreness a day or two after your first session, especially in your legs and glutes. It usually eases as your body adapts. A short walk and staying hydrated help.
For how often to come back, Canada's 24-Hour Movement Guidelines for adults recommend at least 150 minutes of moderate to vigorous aerobic activity each week, plus muscle strengthening activities at least twice a week. Two or three AnchorHIIT classes a week, with a rest day between, covers the strength part and a good share of the cardio.
If you want to mix in lower-impact cardio, our guide to indoor cycling vs HIIT explains how spin and HIIT work together, and your first spin class covers what to expect on the bike.
What HIIT at Anchor Costs
New members can try 3 classes for $39, and the intro offer covers both HIIT and spin, so you can test both formats. After that, the options are (before HST):
| Plan | Price |
|---|---|
| 8 classes a month | $176 / month |
| Unlimited | $99 every two weeks |
| 5 class pass | $120 |
| 10 class pass | $230 |
Members on the 8x a month and unlimited plans also get a complimentary InBody scan and goal check-in with a coach every three months, so you can see how your strength and body composition change.
Visitors from out of town with at least six months of HIIT-style experience can drop in for a $28 day pass.
Training Next to a Clinic
Anchor's fitness studio shares a building with our clinic team. If an old injury flares up, or you are returning to exercise after having a baby or after surgery, our physiotherapists and chiropractors can assess it and talk with your coach about what to modify. Our guide to returning to exercise after an injury explains how that usually works.
Book Your First AnchorHIIT Class in Keswick
AnchorHIIT runs from our studio at 443 The Queensway South in Keswick, close to Sutton, Jackson's Point and Pefferlaw. Start with the 3 classes for $39 intro offer, tell the coach it is your first class, and they will take it from there.
References
- Canadian 24-Hour Movement Guidelines for Adults aged 18 to 64, Canadian Society for Exercise Physiology
Ready When You Are
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