Throwdown NYC - HIIT Strength



Throwdown NYC’s HIIT Strength (Lower Body/Abs) class is an intimate cardio and strength interval class using various types of equipment set in a small upstairs minimal studio.


Book Me

  • Classpass: ✅


  • Fitness clothes + sneakers.

  • 60 mins.

  • Format is instructor-dependent, but generally: (i) 5-7 min stretching warm-up, (ii) 35 mins of circuits comprised of strength and cardio moves focusing on the lower body and abs, & (iii) 5-7 min cooldown/stretch.

  • An example of the circuits: Three stations. At each station there are four exercises. You’ll do 40 secs on and 10 secs of off of each exercise. Once you move through each of the four exercises, you’ll repeat the loop in that station two more times (for a total of three rounds). Then you’ll do the same at the other two stations.

  • Example exercises: deadlifts, jump squats, jump lunges, glute bridges, side planks.

  • Equipment used: kettlebells, dumbbells, assault bike, weighted plate.


Hard AF?!

  • Def challenging, but IMO, I think the instructor could push harder and offer heavier weights.

  • Could use a little more time in between exercises to get properly set up so as not to cut off the exercise interval.

  • Moves fast. 

  • All levels can do this class.

Sweat Level: 💧💧💧



  • First Timers: N/A.

  • Returners: $35 per class. 

  • Packages and memberships are available to lower the "per class" price.


  • Small narrow studio.

  • Def has a “regular” following of people - ppl know each other there.

  • Welcoming and talented instructor.

  • Great music (but obvi, instructor-dependent).

  • Energy is a little lacking (maybe bc it’s such a small bright space), but ppl in the class weren’t moving w/ a sense of urgency. 


Classified Information

  • Lockers, but bring your own lock.

  • Showers, but very small and in a very small locker room.

  • IMO- Throwdown needs to amp up their amenities:

    • They didn’t have enough shower towels in the women’s locker room;

    • They don’t have a water fill-up station (however, my instructor so kindly gave me a bottle of water for free!);

    • In the showers, they don’t label which canisters are shamps, conditioner, or body wash, so- good luck! Don’t wash your hair w/ body wash!

    • No lotion in the locker rooms.

    • No baggies to put sweaty workout clothes in after you shower.

Book Again?

For sure! Maybe after work so I don’t need to shower there.


Throwdown's Class Offerings

  • Boxing Level I: 50 min boxing class on and off the bag.
  • Kickboxing: 50 min boxing class that includes Muay Thai techniques.
  • HIIT Strength: 50 min HIIT class. Offered with Lower Body, Upper Body, and Full Body focus.
  • Boxing Level II: 50 mins advanced boxing class.
  • Yoga+: 50 mins yoga class.
  • Mitts Boxing: 50 min boxing class using mitts.