Join a Metafit class today!

The Metafit™ workout is an effective 25 minute workout that gets big results.

It is taught as a studio class, small group or as a one to one personal training session and is now recognised as the original HIIT workout.

Join Metafit classes on a casual basis for $15 per session, or sign up now for a 10 class pass for only $125. 




All Metafit sessions can be performed low impact - you set the intensity!

Metafit is not a home workout or available on DVD. It is a class taught live, by qualified coaches.

To burn fat you need to change the resting metabolism, work big muscle groups with simple un-choreographed, high intensity intervals, and get quick results. It combines traditional body weight exercises with the latest HIIT training techniques to set the metabolism on fire! 

Join today!

Join Metafit classes on a casual basis for $15 per session, or sign up now for a 10 class pass for only $125. 

So what’s it all about? Here are the answers to common Metafit FAQ.

Why is Metafit different?

What is Metafit training?

Why do we do this?

Resting Metabolic Rate

The role of lean muscle in RMR

How does Metafit increase RMR?

EPOC: The after burn effect

The benefits of EPOC

Get fitter and healthier faster Why 30 minutes?

Can everyone do Metafit?

The Pesky Fine Print

  • Class numbers are capped at 10 people per session, so this is one program you want to reserve early!
  • Classes will run with a minimum of 4 participants.
  • All participants must complete and return health and medical forms prior to your first session. 
  • No refunds, however you may choose to transfer some or all of your unused sessions to a friend or family member.
  • 10 class passes must be used within 12 weeks from date of purchase.

A fast, effective workout, anywhere, any time.

You don't need to be super fit, or know all the moves.

You just have to be willing to give it a go!



Why is Metafit different? Created by a former Royal Marine Commando, Metafit combines traditional bodyweight exercises with the latest HIIT training techniques to set the metabolism on fire!

It is a 30 minute high intensity bodyweight only training system that is challenging for all fitness levels as a standalone workout.

It is an effective, time efficient, functional workout that requires no equipment, does not require choreography and takes just 30 minutes.

What is Metafit training?

The Metafit workout aims to work major muscle groups functionally, deplete glycogen stores and create a metabolic disturbance. It increases RMR and fat burning, all in a 30minute workout.

How do we achieve this?

Starting with a mobility warm up, followed by a functional, 3D workout utilising a combination of strength, plyometric and core exercises.  Periods of maximum exertion are separated by incomplete periods of rest.

Why do we do this?

To work big muscle groups functionally, deplete glycogen stores, and create a metabolic disturbance. This burns more calories in a short space of time creating a debt to the body which it has to replenish. The metabolism dictates how many calories we can burn.

Resting Metabolic Rate

The resting metabolic rate (RMR) accounts for 65-75% of calories burnt; the majority of calories stored as body fat are used at rest. Increasing your RMR is the best way to increase your fat burning potential. After a metafit workout your RMR will remain elevated for a minimum of 24hours.

The role of lean muscle in RMR

Lean muscle mass generally contributes up to 50% of total body weight in young adults, so increasing lean muscle mass increases calorie output and metabolism. Humans lose 2-4% of their lean muscle mass every 10 years after the age of 25. As a result of this loss of muscle the metabolism slows down by 5% every 10 years. The loss of muscle mass is typically offset by gains in fat mass and decreases in strength.

How does metafit increase RMR?

By maintaining or increasing lean muscle mass and taking advantage of the EPOC effect.

EPOC: The after burn effect

EPOC, or “Excess Post-exercise Oxygen Consumption” is the effect that you get after a workout. EPOC is your body returning to a state of rest after physical exertion. This effect varies depending on the intensity of the workout. High intensity work outs increase EPOC more than any other type of training.

The benefits of EPOC

After a high intensity work out the body must:

•Regulate body temperature.

•Return cardiovascular and respiratory systems to rest.

•Replenish glycogen stores in muscles.

•Begin protein synthesis and use hormones to return body to an anabolic state.

•Return body to homeostasis.

All requiring a huge amount of calories!

Metafit uses Lean Muscle and EPOC to burn fat!

Metafit is not performed in the ‘fat burning zone’. We are aiming to deplete glycogen stores in the muscles and maximise EPOC to burn fat during recovery. You WILL NOT burn fat during your metafit workout. You WILL increase your RMR & preserve muscle mass, which as we have seen, is the single most effective way of burning fat.

30min in the ‘fat burning zone’ =

During : 300kcals

Afterburn: less than 150 kcals

30min HIIT =

During: 300kcals

Afterburn: up to 500 kcals

Results from same subject measuring calorie output for 10hrs after workout.

Get fitter and healthier faster

•Improve your vo2 max

•Develop “work capacity” (i.e. the ability to tolerate a high level of intensity for a longer period)

•Improve insulin sensitivity

•Boost growth hormones

•Challenge the fast twitch muscle fibres —the fibres that are great for strength, power and looking good.

Why 30 mins?

Could you do Metafit for any longer? No! HIIT is short bursts of maximum exertion to failure. If it lasts an hour it is not HIIT. The aim is quality not quantity. Classes that last an hour must be based around endurance & aerobic training.

Can everyone do Metafit?

Metafit is designed to accommodate a range of abilities and fitness levels.

Metafit & Pregnancy: It is NOT recommended to commence a HIIT program when pregnant, but if you are an already experienced client who becomes pregnant you can continue training until too uncomfortable to partake. Adapt exercises appropriately and always consult with medical professionals.

Metafit & Injury: Every injury is unique so discretion is necessary on a case by case basis.

All exercises are able to be adapted where necessary, but for best results, stick to legitimate variations of the Metafit exercises.