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7 fitness classes you can squeeze in during your lunch break

By Localiiz 30 January 2019 | Last Updated 1 September 2021

Header image courtesy to Karolina Grabowska (via Pexels)

Originally written by Amanda Sheppard. Last updated by Janice Lam.

If you’re still clinging to the hope of getting fit this year, but struggling to find the motivation to get out of bed an hour earlier to conquer the morning workout, then you might want to check out some of these fitness institutions and wellness centres in Hong Kong that offer lunchtime workouts in under an hour, promising to have you back at your desk in no time.

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Photo: @lightsouthk (via Instagram)

Lights Out

The first dark boxing studio in Hong Kong, Lights Out offers a wide range of group boxing classes where you can duke it out under ever-changing lights and playlists. Lunchtime classes at the studio are held at noon daily and range from the classic boxing session to BoxCore training, and the gruelling full-body Blitz workout, all of which are 50 minutes long and can be booked online.

Trial classes are priced at $150 per class, while additional single sessions can be purchased for $300. Bulk packages range from five to 50 sessions and cost between $1,225 and $10,000. Lockers and hand wraps are also available for purchase or rental at the studio.

Lights Out, 11/F, The Pemberton, 22–26 Bonham Strand, Sheung Wan | (+852) 2392 1428

Photo: @hkorestudios (via Instagram)


H-Kore is Hong Kong’s only fitness studio to focus on the Lagree Fitness method—a scientifically designed workout to work your entire body. With studios in both Central and Quarry Bay, H-Kore offers 45-minute lunchtime classes focusing on its signature Megakore workout—small, repetitive, high-intensity movements on their Megaformer machine to strengthen and improve mobility. H-Kore also offers several other programmes fitted for different needs. Classes are priced at $350 for drop-ins, while multiple class packages are also available at varying prices.

H-Kore, locations across Hong Kong Island

Photo: @flexstudiohk (via Instagram)

Flex Studio

Ballet may look like an effortlessly elegant performance, but there are some serious muscles at work behind these movements. At Flex Studio’s One Island South centre, Express Xtend Barre classes take you through a series of Pilates and ballet movements for a complete workout. Classes are suitable for everyone from beginners to more advanced students, with an emphasis on technique and breathwork to ensure a safe and steady practice. Regular drop-in classes are priced at $340, and the prices of intro packs for newcomers start at $1,100.

Flex Studio, locations across Hong Kong Island

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Photo: @barre2barre (via Instagram)

Barre 2 Barre

Specialised in Barre workout, Barre 2 Barre puts out classes that are challenging but sustainable, making use of elements borrowed from yoga, ballet, and Tabata, as well as tools like sculpting resistance bands, to enhance form, strength, and spine alignment. The studio has both drop-in ($300) and package options ranging from five to 20 classes ($1,400 to $5,200). For newcomers, the studio offers a three-class package at the price of $660.

Barre 2 Barre, 4/F, Cheung Hing Commercial Building, Central

Photo: @youarexyz (via Instagram)


If you want a different form of cardio, XYZ offers a series of 50-minute spin classes that train your concentration and stamina. Starting from one session at the price of $300, the studio has packages of up to 50 rides ($14,000). They also provide shoes and gel saddles to yield maximum benefits during your workout. With mood-setting music and lighting, XYZ creates the perfect ambience to break a sweat amidst your busy office life. Inspired by her father’s death from heart failure, the founder has designed XYZ workouts to focus on the heart—both your cardiovascular health and your mental strength.

XYZ, 2/F, New World Tower 2, 18 Queen’s Road Central, Central | (+852) 2865 0999

Photo: @coastalfitnesshk (via Instagram)

Coastal Fitness

If you are looking for a fitness programme with the shortest possible duration, Coastal may have the perfect plan for you. Their Live30 class is a daily 30-minute HIIT programme with a unique focus every day. A single session is priced at $150, with plans of 10 to 40 classes, ranging from $1,300 to $4,000 in price. The studio also has an LPC (Live Perform Compete) class which contains four programmes suited for various levels of participants, as well as open gym sessions.

Coastal Fitness, Shop 3, Victoria Centre, 15 Watson Road, North Point | (+852) 2989 1900

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Photo: F45 Training (via Facebook)


F45 is a worldwide fitness programme that takes care of both nutrition and physical training. With 10 centres scattered across the city, the programme offers the busy people in Hong Kong 45-minute daily training sessions of a mixture of circuit and high-intensity interval (HIIT) workouts. The studios hold numerous sessions that focus on a variety of goals every day throughout the week, alternating between cardio, resistance, and hybrid training. Other than fitness, you may also monitor your diet with meal plan services such as Eatology, which provides menus specifically catering for F45 participants.

F45, locations across Hong Kong Island and Kowloon

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