11 Gyms Where You Can Find High Intensity Workout Classes in WNY

City Guide, Fitness, Health & Wellness, Lifestyle


Written by Samantha Janik

Published on January 4, 2022
 F45 Training Black Rock
Photo courtesy of F45 Training Black Rock

This year, it’s *all* about being healthy – mind, body and soul. First up, we’re starting with our physical health. And if, like us, you’re looking to kick your workouts into high gear with some high intensity training, you’ve come to the right place.

Let’s start with the basics – what is a high intensity workout? According to Women’s Health Magazine, High Intensity Interval Training (HIIT for short) consists of short, intense bursts of exercise with either active recovery (like less intense exercise) or complete rest in between. So basically you want to get your heart rate up quickly and then take a breather. And repeat that throughout the whole workout. Both cardio and strength training qualify so pick your poison.

Guide to HIIT Workouts in WNY

Now that we know what HIIT is, here are some spots to get that heart pumping around Western New York no matter what type of workout you prefer.


1. Jada Blitz

4687 Transit Rd, Buffalo, NY 14221 / 716-568-9057

Designed to build muscle while conditioning your cardiovascular system, Jada Blitz’s Strength HIIT class uses kettlebells, techno gym equipment and your body weight. Not only will this class help you burn calories during the workout but after too. They also have a 30 minute option called Total Body HIIT.

2. Rockpile Athletics

1235 Main Street (Rear), Buffalo, NY 14209

Rockpile Athletics offers RockSanity, a HIIT style class featuring high intensity, low impact movements designed to shed pounds, build muscle, get in shape and have fun doing it. They also just launched a new class called CAVE which combines elements of High-Intensity Interval Training (HIIT), Circuit Training, and Functional Training while staying focused on CrossFit.

3. Jewish Community Center – Benderson Family Building

2640 N Forest Rd, Getzville, NY 14068 / (716) 688-4033

Do you want to burn fat without losing muscle? JCC’s Benderson location offers a full schedule of workouts including HIIT classes, a 20 minute class called 20/20 Endurance, Cardio Kickboxing for a full body workout with cardio bursts and boxing mixed with high intensity moves to burn calories, build strength and muscles, and more.

4. Hybrid Performance

9648 Transit Rd Suite 700, East Amherst, NY 14051

In addition to nutrition programs and small group strength training, Hybrid Performance offers large group high intensity training (HIIT). Their HIIT classes are fast paced 45 minute timer based workouts that include ropes, treadmills, TRX, boxing, and more, with both morning and afternoon classes to fit any schedule.

5. Nickel City Sweat

3218 Lake Shore Rd, Buffalo, NY 14219 / 716.262.8820

Nickel City Sweat offers a supportive fitness studio right in the heart of Woodlawn. Their mission is to create a supportive, judgement-free space that celebrates body positivity, wellness, good vibes and great community. Check out their GRIT (Gassed-up Rapid Interval Training) and HIIT classes for some high intensity exercise among lots of other classes.


Orange Theory
Photo courtesy of Orange Theory

6. Orange Theory


  • Amherst – The Boulevard: 1551 Niagara Falls Blvd, Buffalo, NY 14228 / (716) 970-4441 / Website
  • Southtowns – 3701 McKinley Parkway, Hamburg, NY 14219 / 716-338-4630 / Website
  • Amherst – Transit Road: 8242 Transit Rd., Buffalo, NY 14221 / (716) 200-1350 / Website

With three different locations, there’s no excuse for missing a workout. Their hour-long HIIT class incorporates cardio, indoor rowers, weight training blocks and floor exercises. You’ll get that heart rate up in no time – and with a personal trainer leading every class, you’re guaranteed an intense, safe workout.

7. Revolution Buffalo

1716 Main Street Buffalo, NY 14209

If jumping on a bike is your thing, then head to Revolution Buffalo. But, that’s not all they’re known for. From cycling, TRX and rowing, to their exclusive RevFit class format, Revolution Buffalo has tons of classes to sign up for 7 days a week. From their HIIT class expect a full body workout using light-medium weights. Get ready to push yourself against the clock – exercises will be done for time followed by short recovery periods.

8. Boxstar Training

  • 512 Elmwood Avenue, Buffalo, NY 14222 / (716) 882-1200
  • 2341 Sheridan Drive – Tonawanda, NY 14150

Want to get your butt kicked into shape AND kick some butt? Boxstar Training is the place for you. Classes combine boxing and kickboxing workouts, fight conditioning and resistance training in twelve or fifteen, three minute rounds – a perfect HIIT workout.  For your first class, Boxstar Training has complimentary gloves and wraps available. But, you’ll need to bring your own after that.

F45 Training Black Rock
Photo courtesy of F45 Training Black Rock

9. F45 Training

Multiple Locations /

F45 specializes in innovative, high intensity group workouts that are fast, fun and proven to get rapid results. Classes here aim to burn up to 750 calories per 45-minute session, and include a range of interval stations that feature 29 distinct workout systems, meaning you’ll never do the same workout twice. Plus they have a free trial!


10. Studio 14 Circuit Training

217 Highland Pkwy, Buffalo, NY 14223/ (716) 262-0010

If you’re eager to test out a new fitness studio, this is the place for you. Studio14 holds circuit training classes every day. The circuit training classes include multiple stations where you spend 1 minute at each. Every class is intense, but only 30 minutes. Have a specific part of the body you want to target? They offer classes that focus on either: upper body, lower body, or full body. Plus they have one of the best free trials in town – it lasts 14 days!

11. Shannon Connors Fitness

5801 Transit Rd, Depew, NY 14043 / (716) 249-1083


Shannon Connors Fitness is a private fitness studio known for HIIT classes and high energy workouts. Here you will find group training, one on one personal training, athlete training and development, and Fun intense fat burning workouts.

Did we miss one? Did one of these places close? Send us a note!

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This post was originally published in 2019 and has been updated.

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Written by <a href="" target="_self">Samantha Janik</a>

Written by Samantha Janik

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