Cardiovascular exercise

The best compliment to your weekly routine

It is natural to link Cardio exercises to weight loss and wanting to look and feel good. Although these are common results, we forget that moving around increases blood flow to our muscles, strengthens the heart and lungs, and teaches the heart to work more efficiently.

According to the New Zealand Health Department, it is recommended at least 2½ hours of moderate exercise or 1¼ hours of vigorous physical activity spread throughout the week to develop and maintain cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults. For weight loss, they say you might need more depending on your diet and daily habits. They highlight that the best physical activity to do involves raising the heart rate, making breathing harder than normal, like aerobic activities.

Eating and Activity Guidelines for New Zealand Adults

A dreaded word or a passion you can`t get enough of, Cardio is undoubtedly a key component of our exercise routine and provides a number of benefits we all need in order to remain functional and healthy. At Kia Kaha Studios, we decided to make this precious time of your weekly routine FUN. We offer two styles of Cardio exercises –  HIIT and Dance FIT. Both of which will make you leave happier and lighter, sweaty and groovy!

FuncHIIT will be for those who are dedicated to making the most of their time and get a full body extreme workout in. DanceFIT will be for those that want a bit of fun in their life while exercising.

Main Reasons for doing Cardio Exercise

Far from a chore, take our Cardio classes as a time to look after yourself, release stress, boost your mood and increase your energy levels.

Key Benefits:

  • Increases blood flow and bone density
  • Strengthens heart and lungs
  • Reduces risks of heart disease
  • Improves memory and thinking ability
  • Increases circulation, leading to healthier and clearer skin
  • Increases oxygen supply, allowing muscles to work harder
  • Increases metabolism
  • Helps with weight loss, stress, depression and anxiety


DanceFit is a Dance and Cardio workout class designed to lose weight, improve your range of movement…


This class workout uses functional movements with HIIT which stands for High-Intensity Interval Training. It’s a workout that…

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Classes designed to get your internal body temperature up such as our HIIT or #Detox #warmyoga.
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What would make you do cardio? Our classes are every morning before work at 6am or 7am and Thursday at 5:30pm. Check our schedule on our Kia Kaha Studios app or website 
Intro offer of 5 classes for $50
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DanceFIT is a Dance and Cardio workout class designed to lose weight, improve your range of movement, balance, coordination and brain function. Move and groove to sound beats ranging from Latin to mainstream. Prepare to have fun and break a sweat. Suitable for everyone, even if you think you have two left feet.


This class workout uses functional movements with HIIT which stands for High-Intensity Interval Training. It’s a workout that uses short, intense activity bursts followed by brief recovery periods that kick your metabolism into overdrive, creating an oxygen debt so that your body keeps burning calories hours later. It’s the best way to get fast results, accelerating fat burning and maximising weight loss. Additionally, it’s a full body workout to build serious cardio fitness while improving functional strength, as well as a toned and invigorated mind and body. Expect medium to high impact movement using weighted props, resistance equipment and body weight.

yoga pose for man - Kia kaha Studios

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