Frequently Asked Questions

9Round is a 30-minute, full-body fitness workout that combines high-intensity interval training (HIIT), strength exercises, cardio, and kickboxing-style movements in a guided circuit format.

Each workout includes nine 3-minute stations, led by trainers, with no scheduled class times, allowing members to start anytime during open hours. Workouts change daily and are designed for all fitness levels.

9Round is a circuit-based workout that blends cardio, strength training, and kickboxing movements into a fast-paced, structured session.

The workout is designed to deliver full-body conditioning in 30 minutes while keeping intensity adjustable for each member.

Yes. 9Round follows a High-Intensity Interval Training (HIIT) format by alternating periods of higher effort with short active recovery.

This structure helps elevate heart rate, improve endurance, and support calorie burn within a short, efficient workout.

Yes. A properly structured 30-minute interval workout can provide effective cardio, strength, and conditioning benefits.

9Round is designed to maximize effort and efficiency, allowing members to achieve meaningful results without long gym sessions.

Yes. 9Round workouts are designed for all fitness levels, including beginners. Trainers help modify exercises and guide intensity so members can work at a comfortable pace.

No prior workout or kickboxing experience is required.

9Round is beginner-friendly and supportive. Trainers and our proprietary workout demo screens explain each station, demonstrate movements, and adjust exercises as needed.

Members are encouraged to move at their own pace while building strength, confidence, and consistency over time.

No. 9Round is not a sparring gym, and there is no person-to-person contact.

Members punch and kick fitness bags and hand pads with a trainer — never other people.

Most members attend 3 to 5 workouts per week, depending on personal goals and recovery needs.

Trainers can help members adjust workout frequency and intensity to support steady progress.

9Round supports weight loss by combining cardio, strength training, and interval intensity in a time-efficient workout.

Consistent attendance, combined with healthy nutrition habits, can help improve body composition and overall fitness.

Yes. 9Round workouts can be modified for different ages and fitness levels.

Trainers adjust movements and intensity to help support strength, balance, and cardiovascular health at any age.

No. 9Round has no scheduled class times. However, we do schedule your first free workout to ensure a trainer is available to walk you through everything.

A new round begins every three minutes, allowing members to start their workout whenever they arrive during open hours.

For your first 9Round workout, arrive 15–20 minutes early.

This allows time to sign a waiver, review equipment, learn basic techniques, and start your workout comfortably.

9Round studios use kickboxing fitness bags and functional training equipment, including dumbbells, kettlebells, medicine balls, weighted bars, and jump ropes.

There are no complicated machines. Trainers guide proper use at every station.

For your first workout, bring comfortable workout clothes and athletic shoes. Demo gloves are provided.

Members are required to use 9Round-approved gloves, hand wraps, and heart-rate monitors during workouts.

9Round uses PULSE heart-rate training to display workout intensity in real time.

Members can see their heart-rate zones on studio screens and adjust effort throughout the workout to track progress and stay motivated.

PULSE divides heart rate into five zones, each representing a different intensity level.

Members earn PULSE Points based on time spent in each zone, with a goal of earning at least 60 points in a 30-minute workout.

Results vary, but many members notice improvements in strength, endurance, and energy within a few weeks of consistent workouts.

Progress depends on workout frequency, effort level, and individual goals.

Anyone who is pregnant should consult a healthcare provider before starting or continuing any workout program, including 9Round.

With medical clearance, trainers can help modify exercises to support safe movement.