Timed circuits, EMOMs, and interval work that push your conditioning hard in under an hour. Scaled to your level, coached the whole way through.
HIIT is high-intensity interval training: short bursts of hard work followed by short rest, repeated in circuits. Our classes use formats like EMOMs (every minute on the minute), timed stations, and partner circuits with kettlebells, sleds, bags, and bodyweight movements. Every workout is scalable, so a beginner and an athlete can train side by side.
Intervals build conditioning faster than steady-state cardio and preserve muscle while doing it. The timed format also removes the guesswork — you don't plan the workout, you just do it. Consistency is the whole game, and a coached class keeps you consistent.
Take HIIT if you want measurable conditioning gains on a tight schedule, if you've plateaued training alone, or if you want the engine to keep up in MMA and BJJ classes. No fitness prerequisite — the coach scales every round.
“One of South Tampa's gems. Full of wonderful equipment. Not crowded. The trainers are so knowledgeable.”
“An excellent training facility where you will learn the science of close quarter combat, striking, submission, take down and ground joint lock maneuvers.”
“Very knowledgeable instructors at Empire. I recommend this gym to everyone of all ages.”
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