BoxFit
Conditioning
Boxing-style interval training with none of the sparring — 45-minute sessions that burn 700+ calories using bags, ropes and your own bodyweight.
Average burn per session, measured on member trackers.
No partner drills, no sparring — just you and the equipment.
In and out on a lunch break or before work.
Every station has an easier and a savage version.
The fitness class that doesn't feel like cardio
BoxFit is what happens when you take the conditioning out of real boxing training and drop the contact. Bag intervals, skipping, core circuits, sled pushes — the exact work our fighters do, minus the getting-punched part.
Dana Whitfield programs every session. As an ex-sprinter she understands interval work in a way that makes most 'HIIT' classes look like flailing. Stations rotate, rounds are short, and the playlist doesn't have a single whale sound on it.
Perfect if you want boxing fitness without wanting to box — or if you're a class member adding an extra engine day.
At a glance
BoxFit rates
A BoxFit session breakdown
45 minutes, five blocks, zero boredom — this is the structure every session follows.
Five minutes of rope and dynamic movement — joints warm before anything hard starts.
30-second efforts on the heavy bags with active rest. Rounds feel short because they are.
Six stations — sled, med balls, battle ropes, skipping, shadow rounds. Ninety seconds each.
The part everyone hates and needs. Boxing-specific trunk work in short sets.
Five minutes down on the mats. You'll walk out feeling taller than you walked in.
BoxFit in full swing
BoxFit vs the rest
| BoxFit | Group boxing | Regular gym | |
|---|---|---|---|
| Contact | None | Pads & bags | None |
| Skill taught | Light | Full technique | None |
| Calories | 700+ | 600–750 | ~300 (self-guided) |
| Price | $25 | $30 | $15–25/wk |
| Boredom factor | Zero | Zero | High |
Your BoxFit coaches
Also on the program
BoxFit questions
Sweat with
a purpose
45 minutes, 700 calories, zero getting-hit. $25 casual or free on the Unlimited membership.
Prefer to talk? Call +61 3 9071 5284 — weekdays 8am–7pm.