*Intro offers are valid for local residents only, of 18yrs. or older. All cancellation, rescheduling & no-show policies and fees are applicable.
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Flex ‘n Burn’s unique version of HIIT is called ‘The 30 Minute CardioMuscular Workout’.
It is a cardio-paced but 100% resistance training class that utilizes a unique combination of high-tech workout stations, a secret fusion of science based [HIIT] high intensity interval training methods and expert Coaching to torch fat, while strengthening & toning lean muscle.
This combination creates the most efficiently effective workout possible!
*🔥Burn up to 500+/- calories in the class, plus 450+/- more during the first 24 hrs. of metabolic afterburn!
At Flex ‘n Burn, our 30-minute High-Intensity Interval Training (HIIT) classes focus exclusively on resistance-based exercises.
There are no cardio machines, no rope swinging, no tire flipping and best of all –NO Burpees!
We utilize a high-tech workout station with push-button resistance to deliver this amazingly effecient and effective workout exprerience.
This unique approach offers superior benefits for metabolic health, muscle firming, building and strength development compared to traditional HIIT that combines cardio intervals.
Every exercise tightens, tones, firms and strengthens a particular muscle or muscle group.
Resistance-based HIIT enhances muscle mass and strength by engaging multiple muscle groups without rest, leading to increased calorie burn and improved body composition.
This method also boosts and sustains a higher metabolic rate both during and after the workout than cardio intervals, while preserving your lean muscle.
Promoting more efficient, more effective fat loss and easier weight management!
In contrast, traditional HIIT with cardio intervals primarily improves cardiovascular endurance, but can breakdown and deteriate your metabolically healthy lean muscle.
By focusing solely on resistance exercises, FNB HIIT ensures you achieve comprehensive fitness improvements, including enhanced muscle tone, increased strength, and optimized metabolic health—all in just 30 minutes per session.
Experience the advantages of resistance-based HIIT at Flex ‘n Burn and transform your fitness and enhance your journey!
Nope! You don’t have to be in great shape to start, but you have to start to get in great shape!
Most of our Members start out just like you.
Most were either beginners and new to exercise or its been a long time and need help getting started with what to do and how to do it.
We’ll assess your fitness level with a pre-class asssement to get started. Then, we’ll customize & modify your workouts based on your current fitness level & ability.
The FNB high-tech workout stations have push-button resistance control and you’ll be in charge of your own pace and effort level, so you’ll be able to start out comfortably, then challenge yourself to push your intensity & effort when you’re ready!
Our workout is as easy as you need it to be, or as hard as you want it to be!
Its super simple – choose one of 3 easy ways to Get Started!
FIRST – click a ‘Get Started’ button anywhere here on the FNB website.
Option 1) buy and book a First Timer’s Trial Offer! Try one or more classes.
Option 2) schedule a Free ‘No Sweat’ Intro & Demo session where you’ll get to tour FNB fitness studio, meet with a coach and asks questions and try the FNB high-tech workout stations.
This option is ideal for beginners and anyone else with specials concerns about getting started with HIIT or a workout in general.
Option 3) Join on a Membership. Choose & join on a plan, then book it and burn it!
New to Flex ‘n Burn, no worries! We know that starting is the hardest part. Follow these three guidelines and we’ll get you ready to ‘Earn the Burn!’
1.) ARRIVE EARLY EARLY; Most importantly, arrive 15 minutes before your first class for check-in and pre-class demo & orientation and we’ll have you ready to Flex ‘n Burn it!
2.) ASSESS & CUSTOMIZE; Complete the pre-class assessment we send you before your first class either online or at the studio to help us customize and/or modify your workout based on your goals, needs, ability and current fitness level.
3.) BRING WATER & TOWEL; Bring a towel & water bottle and wear something breathable, designed for exercise – you’ll work up some heat!
When you start at Flex N Burn, you’ll start to feel better and more energized immediately, your health and fitness will improve with each class and you see and feel overall results quickly, usually in the first 30 days.
The key to getting results is consistency, frequency and commitment over time, that’s why we recommend no less than 2, and preferably 3 classes per week to start!
Yes! As an additional service, we can provide guidance on customized nutrition for your goals with a Self Guided option or a VIP Coached plan.
Both options help you reach your goals faster, and help you optimize workouts for maximum results from your efforts!
Here’s how we are different:
Unlike big gyms, large bootcamps and super-sized fitness studios, we provide a more comfortable and exclusive semi-private training environment with a maximum of 12 Clients per class.
No matter what your fitness level, you’ll receive all the coaching you need on proper form and function, along with the instruction, motivation, guidance and encouragement for real results at any stage.
Most Clients say “…it’s like having your very own personal trainer each and every class…”.
Flex n’ Burn’s 30-minute HIIT workout is uniquely cardio-paced, yest 100% resistance-based HIIT, with no rest periods or cardio-only movements.
Every exercise uses progressive resistance to strengthen, tone, and firm specific areas while triggering cardiovascular, hormonal, and metabolic responses.
Pluse FNB uses high-tech workout stations with push-button resistance to deliver your workout.
You can pick and choose your spot in each class and have your high-tech workout station and HIIT Coach ready and waiting for you every time you work out!
Additionally, if you join Flex ‘n Burn, you’ll be joining a supportive community of like-minded people where everyone knows your name, are genuinely happy to see you and will actively encourage you to continue your journey and show up.
Because at FNB, we are all on the journey together!
For YOU if:
You are feeling unfit and ready to make a change or may have had some of these struggles and challenges with getting results
Aren’t sure you know what to do? No worries, we teach you and coach you on how best to perform every exercise and improve over time.
Have trouble staying motivated and being consistent enough to get results you want
Find it difficult to make enough time for hour long workouts or classes. Yet, you still want to get the most effective workout possible while saving vaulabe time
Don’t want to deal with overcrowded gyms or get lost in super-sized fitness classes
Or you just want to take your results to the next level!
If any of these reasons are a match, then Flex ‘n Burn, its 30 Minute HIIT workout and its semi-private training classes and coaching are the solution you’ve been searching for and the right fit for you to improve your health, achieve your fitness goals & transform your body and your life!
FNB semi-private training offers the best of both worlds: personalized coaching at a fraction of the cost of one-on-one personal training.
With a maximum of only 12 clients per class, you’ll receive expert guidance and tailored programs in an intimate and focused environment that ensures you’re never lost in the crowd.
Unlike working out alone, where motivation and proper technique can be a challenge, semi-private sessions provide the accountability and structure you need to stay on track.
You’ll enjoy individualized attention to meet your unique fitness goals, while also benefiting from the camaraderie and motivation of a small group setting.
It’s more engaging and cost-effective than personal training, and far more productive than going it alone.
You’ll step into a space where you’re not just a number but part of a community, and discover how much stronger, fitter, and more confident you can become. The journey starts with you!
The workouts are divided into 3 different categories of classes Upper, Lower & Total Body Burn.
The segmented workout programming allows you to target train your body, i.e. you can focus on taking more Lower Body Classes, if that’s a priority for you etc.
The weekly schedule by grouping is as follows:
Monday/Wednesday – Lower Body Burn Classes
Tuesday/Thursday – Upper Body Burn Classes
Friday/Saturday/Sunday – Total Body Burn Classes
We offer a variety of challenging workouts with each Upper, Lower & Total Body Burn Class which will keep you progressing while being exhilarating and fun!
The minimum attendance to see results is 2 x times per week.
However, if you’re a beginner looking for overall results and just starting out, then we recommend 3 times per week to make progress and see results.
3 x Per Week (for a balanced approach)
(1) Upper Body Burn Class
(1) Lower Body Burn Class
(1) Total Body Burn Class
After several weeks, you’ll get used to the workout frequency. Then, you can work up to 4 or more days per week if you want to expedite results!
In each semi-private training class [12 Clients max.], you’ll be coached by an expert HIIT trainer who coaches & guides you through every exercise, every class!
Our trainers coach you on form, function and provide you with all the instruction, motivation, guidance and encouragement needed for real results at any level.
Your Coach will walk up and down the aisle providing instruction and assistance with your exercise form and how to use the FNB high-tech workout stations.
You’ll get as much attention and assistance as needed during each class.
Expect a high intensity interval workout unlike anything else you’ve experienced. You’ll move quickly, elevate your heart rate and sweat while strengthening, toning and sculpting your body!
Working out isn’t easy. But, it’s easy to see after just one workout, why you’ll get results!
