HIIT The Deck

HIIT The Deck

April 12, 2024

Get ready to HIIT the Deck in this high intensity interval class that focuses on cardio, bodyweight and core training. This unique workout features three rounds of work, each one with a different focus. Utilize the deck for power moves designed to elevate your heart rate, build strength and contour your core, leaving you ripped, toned, and in shipshape! This 30-minute class will take you on, above, and below deck as you ramp up the cardio, strike up strength, and kick up the core.  

Why Try HIIT The Deck? 

This is NOT your mama’s step class! HIIT the Deck is serious athletic training that leverages the raised deck to add intensity to simple sports-based movements. Lunges, squats, cardio and core at a whole new level. Level up your training for an insanely effective workout! 


people in HIITzone

What Is HIIT The Deck Like? 

ALL HANDS (and feet) ON DECK! HIIT the Deck utilizes three types of blocks to deliver a well-rounded total body workout. 

  • Above Deck consists of standing cardio power patterns on the deck. 
  • On Deck uses mixed patterns of cardio and bodyweight strength utilizing the deck. 
  • Below Deck focuses on core work utilizing the deck 

Who Are HIIT The Deck Classes Best For? 

For anyone looking to uplevel their fitness, HIIT The Deck includes cardio, bodyweight strength training and core work. Let’s make some waves and train our physique into shipshape form. It’s a total body workout!  

Is HIIT The Deck a Good Workout?   

HIIT The Deck will improve your strength, cardiovascular conditioning, core strength with all the high intensity interval training benefits include: 

  • Strength. The strength training components of HIIT the Deck, especially the combination of bodyweight and plyometric exercises, builds bone density, boosts metabolism, and increases lean muscle mass.
  • Athletic-based cardiovascular conditioning. Unlike most traditional formats using a step or deck, HIIT the Deck focuses on athletic, uncomplicated movements that welcome the step novice. HIIT the Deck power cardio blocks elevate the heart rate, intensify the calorie burn, and prepare participants for the mixed strength and core segments.  
  • Core strength. Dedicated core strength segments reinforce the postural elements that protect participants from injury and reduce strain on the joints. The elevation of the deck allows for different modalities of core training, allowing the shifts in gravity to add another challenge to the work. 
  • HIIT Training Benefits. HIIT training has some of the quickest fitness results of all training styles. The 10-second recovery allows athletes to attack repeated work segments with the same or higher intensity each time. This leads to increased fat burning and lowers insulin resistance 

How Difficult is HIIT The Deck? 

5/10. Movement combinations are athletic, simple and safe that EVERYONE can follow, no matter your experience on the step or fitness level. Level options will provide those with experience on the step with higher intensity challenges.  

How Long Is HIIT The Deck? 

HIIT The Deck works the entire body above deck, on deck and below deck for 30 minutes of a total body workout! 

What Should I Wear to HIIT The Deck? 

Come ready to play. Typically, people wear sweat wicking clothing that will offer ample coverage and will stay put and allow you to move with ease throughout the range of motion of exercises.  

Cross training Gym Shoes.  Comfortable shoes that offer support and stability as you sprint, leap and lunge during class.   

What do I need to Bring? 

Hydrate my friend, make sure you have plenty of water with you.  A towel to catch your sweat as you will be dripping and glistening. Most importantly, a great attitude and smile to share. 


Women in HIITzone

What Types of Classes Are Available?

30 IN 30.

The ultimate challenge…30 exercises in 30 minutes. This class provides the ultimate cardio, strength and power workout. Blaze through this signature workout that incorporates individual stations & a special station for teamwork. Can you complete 30 in 30? 

30-Second Solution.

Find your 30-Second Solution to success! Work through single, double and triple stacks of exercises with a partner in this singular fitness solution that challenges your body in a flurry of 30-second work segments. Designed as a total body workout encompassing cardio, core, strength and mobility, this 45-minute class packs a punch. Blaze through four blocks of SUPER STACKS and finish feeling invincible with your new favorite workout solution!  

All Out Athlete.

Take your workout to new heights utilizing state of the art equipment with the Slastix and the Resistance Runner designed by Stroops. Release your inner athlete building endurance and strength alternating between Strength and Cardio intervals. 

B30 Body.

Transform your body and see results quickly in this exclusive barbell based hard core strength workout. Push, pull and lift your way to extreme results. Crush your goals in no time with a mix of both upper and lower body work mixed with challenging core segments designed to rev your metabolism and transform your body! 

Bodyweb Circuit w TRX.

This circuit training class uses the TRX® and dumbbells to combine strength, balance and cardio for one kick-butt workout. Partner up and cycle through stations, all done to timed intervals to keep you on your toes 

Cardio Tai Box.

A high energy: high impact blend of kicks and punches set to upbeat music. The perfect combination of martial arts, boxing and cardiovascular training. 

Cardio Sculpt.

Experience nonstop body sculpting paired with heart-pumping cardio. Cardio Sculpt features upper and lower body strength training segments alternated with high-intensity cardio bursts designed to deliver a spectacular total body workout 

Fat -Burning Pilates. 

Calorie burning cardio and Pilates based toning combine to maximize your fat burning potential. This is a fusion workout of ballet, rhythmic movement and Pilates to shape your entire body and leave you empowered and energized. 


people in HIITzone


Take your workout to new heights as you layer stack upon stack of cardio and weight exercises. Build your way to the top of the pyramid with increasing time and exercise intensity along the way and prepare to dig deep to work your way back down. Let’s see how you Stack up. 

Work the Room. 

In this jam-packed, wall-to-wall workout, you will Work the Room, exploring every inch of the studio and every piece of equipment available! Push your limits as a team at each station using a variety of equipment and a wide range of strength, cardio, core, and athletic drills. Each successive round of work drops in time but increases in intensity. Help your team push itself to new heights! Work the Room and crush some serious fitness goals! 

Find a HIIT The Deck class at a Crunch Near You 

Embark on your fitness journey with ease! Explore HIIT The Deck and all of our other exhilarating classes at your nearest Crunch. Find Cardio Tai Box and other exclusive classes here and start your journey to a healthier you today!

Not a Crunch Member Yet? Join Or Start Your Free Trial!  

HIIT The Deck and other fiercely fun athletic classes are exclusively available at Crunch, make sure you sign up in the app to take a class today!  Not a member yet? Click here for a Get your free trial gym pass and give 30-Second Solution or any of our other classes a try to see if you and Crunch are made for each other!

Already convinced that Crunch is for you? Start your new gym membership here!