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Which class should you book?

Four classes, one question: what do you want from the next thirty minutes? A quick guide, and three sample weeks.

30 Flat · 1 October 2026 · 2 min read

Every 30 Flat class is half an hour and needs no equipment. What changes is what that half hour does for you.

The four classes

HIIT 30: hard intervals with short rests. You'll be properly out of breath. Every jump has a low-impact option, so you set the ceiling.

Strength 30: slow, controlled bodyweight work for legs, upper body and core. Steady rather than frantic, and harder than it sounds.

Low Impact 30: a full cardio session with no jumping. Quiet enough for a flat, kind to sore knees, and a good place to start after a break.

Stretch 30: mobility and stretching for hips, back and shoulders. For rest days, desk days and the day after a hard class.

Lots of energy, short on time: HIIT 30.
Tired, but want to move: Low Impact 30.
Sore from yesterday: Stretch 30.
Stressed: any of them. Thirty minutes of not thinking about anything else is half the point.

Starting out: three a week

Building up: four a week

All in: five a week

Add a Stretch 30 on any rest day when you need one.

Space out the hard days. When you're starting out, leave a day between HIIT classes, and between strength classes, so the same muscles aren't working two days running.
Mix it up. Strength twice a week plus some cardio covers what the health guidelines ask for. We go through the numbers in Is a 30-minute workout enough?
Listen to your body. Easier versions of every move are always on screen. Taking one is training sensibly, not giving up.