Power Up

(Functional High Intensity Interval Training H.I.I.T.)


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. 

Power Up will be for those who are dedicated to making the most of their time and get a full body extreme workout in.


HIIT class
Power Up

This class workout uses functional movements with H.I.I.T. 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 movements (with low impact options available) using weighted props, resistance equipment and body weight. Bring your trainers.



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

Common misconceptions about HIIT


I'm not fit enough

You do cardio to GET fit, not only IF you are fit. As with all our classes there are many options so that you can get the best workout for you.


I don't want to injure myself

We have low impact options for all the exercises and have smaller classes so that you can get your technique and control.


Sooooo many classes

With classes from 6am and only finishing at 8:30pm we cater to most schedules.

“Motivation is just doing what you want to do, when you don’t want to do it”

(09) 600 1890



5 Auburn ave, Takapuna


5 Huron ave, Takapuna

Power Up

Killarney Park, 38 Killarney st, Takapuna.