Strength leads. Cardio hits. Core shows up. And from the moment you walk in, a coach knows you are new, learns how you move and makes the room feel personal.
West Boca heartStrength firstSkiErgsBikesCablesKBsDBsPlatesSmith machinesSteps + stepmillsRowersPersonal coachingAlways evolvingAnd more
West Boca heartStrength firstSkiErgsBikesCablesKBsDBsPlatesSmith machinesSteps + stepmillsRowersPersonal coachingAlways evolvingAnd more
Not generic HIIT
Built to hit different.
HIIT56 blends secure strength training, heart-pumping intervals and core work in a room that stays personal, current and deeply connected to West Boca.
01
Strength has the lead.
Self-spotting Smith machines, cable stations, dumbbells and kettlebells bring progressive strength work into a fast, fully coached group format.
02
Known, not processed.
We notice first-timers, learn the people behind the reps and stay personal in class and outside it. New never means anonymous here.
03
The community is the heart.
Music, friendships, local energy and people who notice when you miss a day. West Boca does not just train here; it belongs here.
Strength in motionBuilt to get stronger.
Inside the real room
The work speaks. This is HIIT56.
Strength, pace and people bring all the energy the room needs. No stock-gym theater. No manufactured hype.
Progressive strengthPurposeful conditioning
The room keeps evolving
Proven tools. Fresh intelligence.
Certified coaches build constantly changing sessions with the latest useful training science and new movement ideas, then make them work for the real people in front of them.
Self-spotting Smith machinesCable stationsSteps + stepmillsSkiErgsConcept2 rowersFreak Athlete benchesAdjustable benchesHex barsBattle ropesTRXMedicine ballsSand ballsSandbagsDumbbellsKettlebellsWeight platesBandsGlidersSledsEqualizersBikesBodyweightAnd more
56minutes • your intensity
A typical 60-minute visit
56 minutes of coached training. Four minutes to cool down.
The programming changes daily, but the rhythm stays intentional: warm up, learn the room, build through minute 56, then cool down together through minute 60.
00–05
Ignite
The warm-up: movement prep, mobility, activation and the first coaching cues of the day.
05–15
Demo
Coaches walk the room through the movements, station flow, options and the intention behind the work.
15–56
Build
Strength, conditioning and core come together through purposeful stations, smart progressions and hands-on coaching.
56–60
Reset
Stretch, cool down, breathe, high-five and leave stronger than you arrived.
Monday through Sunday
Your week has range.
Every day has a name, a training bias and its own attitude—while every movement can still meet you where you are.
01MondayLower body strength + core + cardio
D'Tox!
Open the week with lower-body strength, purposeful conditioning and a core finish that leaves no loose ends.
02TuesdayUpper body strength + core + cardio
Hot N' Heavy
Controlled heavier work for the upper body, sharpened by deliberate reps, smart intervals and hands-on coaching.
03WednesdayTotal body + high-output athletic cardio
HiitX
A fast, total-body cardio session built around lighter loads, explosive movement, athletic patterns, plyometric options and high-volume work.
04ThursdayLower body + core + cardio
Insanity!
Legs, glutes and core under pressure, with intensity scaled to your level and every rep coached with purpose.
05FridayUpper body strength + core + cardio
Body Rok!
Upper-body strength, bracing and conditioning come together in a functional, energetic format that never feels one-note.
06SaturdayTotal body strength + cardio • lower-body lean
Wildcard!
A total-body mix with extra attention below the waist, rotating enough to keep both your brain and your body switched on.
07SundayTotal body strength + cardio • upper-body lean
Rev' It Up!
A fast-moving full-body session with an upper-body edge, athletic pacing and a finish built to send the week out loud.
Start with one class, train three times a week, build a flexible pack, or go all-in. No mystery pricing and no need to call just to understand the basics.
Traveling, training at home, or taking a pause from your studio routine? HIIT56 Online keeps 700+ full-length workouts in reach on your TV, laptop, phone or tablet.
