01
2:30 Work0:30 Rest
Warm Up
Speedball or double-end bag drills to get your blood flowing and prepare your body for the work ahead.
How It Works
Show Up When It Suits You. Start At Round One.
TENROUNDS runs on a continuous system built around 10 structured rounds that combine boxing, functional strength and heart-rate guided intensity.
The System
A Smarter Way To Train
Each round lasts 2.5 minutes, followed by 30 seconds of recovery — a complete 30-minute workout designed to push your fitness without wasting time.
Trainers circulate throughout the gym to guide your technique, support your effort and keep every session running smoothly. No schedules. No waiting. Just arrive and train.
Try It Free10Rounds
2:30Work
0:30Rest
30Minutes
0Class Times
100%Coach-Supported
Getting Started
Three Steps To Your First Workout
01
Arrive Anytime
No class times and no waiting. Walk in when it suits you and start at Round One.
02
Connect Your Heart Rate Monitor
Strap on your monitor and track your intensity live on the big screens throughout the session.
03
Move Through 10 Rounds
2.5 minutes of work, 30 seconds of rest. Ten rounds, one complete 30-minute workout.
The 10 Rounds
One System. Ten Rounds.
Every session moves through the same proven structure — 2.5 minutes of work, 30 seconds of recovery, ten times over. A complete 30-minute workout, every time you walk in.
02
2:30 Work0:30 Rest
Weights Round
Strength training using dumbbells, kettlebells, medicine balls and functional gym equipment.
03
2:30 Work0:30 Rest
Functional Round
Functional training with plates, resistance bands and equipment designed to target key muscle groups.
04
2:30 Work0:30 Rest
Boxing Bag Round
Heavy bag punching and kicking to build power while pushing your heart rate into the HIIT zone.
05
2:30 Work0:30 Rest
Maize Bag Round
Build coordination, confidence and sharper striking technique with rapid maize bag work.
06
2:30 Work0:30 Rest
Multi-Functional Wall
TRX bands and resistance tubes build core strength, control and full-body stability.
07
2:30 Work0:30 Rest
Muay Thai Bag
High-intensity kicks and punches drive your heart rate back into the HIIT zone.
08
2:30 Work0:30 Rest
Core
Mat-based exercises that strengthen your core and stabilising muscles.
09
2:30 Work0:30 Rest
Wrecking Bag
Heavy endurance work that burns calories and builds lasting stamina.
10
2:30 Work0:30 Rest
Aqua Bag
Strike the Aqua Bag while your power and endurance are tracked to the final bell.
Heart Rate Zones
Train By Effort, Not Guesswork
Your heart rate shows exactly how hard you're working. TENROUNDS uses live zone tracking to guide your intensity through every round — so you always know when to push and when to recover.
Each colour represents a percentage of your maximum heart rate. As you move through the workout, your zone updates live on the big screens — turning effort into something you can actually see and measure.
Maximum Effort90%+
Anaerobic80–89%
Aerobic70–79%
Weight Control60–69%
Moderate Effort50–59%
Rest–50%
Weekly Structure
Structured Training Cycles
Workouts rotate through different muscle groups across the week to ensure balanced progress, full-body development and proper recovery.
Mon
Monday
Shoulders & Biceps
Tue
Tuesday
Back & Legs
Wed
Wednesday
Chest & Triceps
Thu
Thursday
Shoulders & Biceps
Fri
Friday
Back & Legs
Sat
Saturday
Chest & Triceps
Sundays are for rest and recovery — your body builds strength between sessions.
Why HIIT Works
Short Bursts. Powerful Results.
High-intensity interval training triggers real fitness adaptations in a fraction of the time of a traditional gym session.
Maximum Calorie Burn
Push real intensity without spending hours in the gym.
Improve Cardio
Build endurance and long-term heart health every session.
Build Muscle
Full-body strength and conditioning across all ten rounds.
Save Time
Real, measurable results in just 30 focused minutes.
Your First Round Is On Us
No class times, no contracts to start. Walk in, connect your monitor and experience all 10 rounds for yourself.
Claim Your Free Trial