Get Fit

Bodyweight conditioning and High Intensity Interval Training

Get in fighting shape with Urban Fit & Fearless training programme

With a Full Body workout

Urban Fit & Fearless conditioning programme is based on constant motion, or interval training. Workouts are fast paced and high energy. There is no 'down time' and you'll work 60 minutes out of the hour. You won't have time to get bored.

Interval training, or more precisely High Intensity Interval Training (HIIT), can be described as a series of short periods of intense anaerobic exercises interspersed with recovery periods involving activities of lower intensity.

During our sessions, high-intensity exercises normally include pad-work (punching, kicking, etc.) and various body-weight exercises (sit-up, push-ups, etc.) while lower intensity periods involve technical drills.


“...If you're looking for an excellent workout, in a friendly, unpretentious environment then look no further...”
Jack - London SE22
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  • Tone and strengthen your body [+]

Martial Arts conditioning drills and intense body-weight workouts -designed to tone and strengthen your entire body- will help you develop strong, lean functional muscles and improve your physical condition.

Intense circuits stimulate muscle-building hormones such as growth hormone (HGH) and IGF-1 which puts your body in a perfect state to build lean mass. But don't worry, you won't inflate like body-builders. Short and intense body-weight workouts create toned, athletic bodies not overly muscled-up Hulks.


“...Over the past 5 months I have got so much fitter and my performance in other sports and fitness classes has improved...”
Rachel – London SE24
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Based on High Intensity Interval Training (HIIT) which is known to

  • Build-up cardiovascular capacity [+]

By pushing up your heart rate during periods of high-intensity work, you’ll develop cardiovascular ability and strengthen your heart. 

Short bursts of intensity force your body to increase its oxygen uptake (the amount of oxygen it can use) so your overall aerobic capacity will build-up faster with High Intensity Interval Training than with low intensity endurance exercise such as jogging.

A 2006 study found that after 8 weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study, while maintaining the same pace. And because short intense anaerobic exercises alternate with lower-intensity intervals, you will also increase your recovery capabilities.


  • Enhance athletic condition

  • Boost metabolism [+]

The advantage of HIIT protocols lies in their ability to keep you burning fat for up to 24 hours after the session. This is known as the 'afterburn effect', also called 'EPOC' ("excess-post exercise oxygen consumption")

In short, your body isn’t able to bring in enough oxygen during the high intensity intervals of the workout and therefore accumulates a 'debt' of oxygen that must be 'repaid' post-workout in order to get back to normal levels. Consequently, your metabolic rate is kicked into hyper-drive for hours after you leave the gym.

“...My personal experience, previously being totally unfit from sitting 13 hours at a desk, is that my resilience / stamina has significantly improved, and my mood as well...”
Judith – London E14
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  • Increase body's ability to burn fat [+]

During a workout, only sugars and carbs will be burnt for the first 15 minutes of exercise. Fatty acid utilization usually occurs after at least 30 minutes of training. Urban Fit & Fearless 60 min non-stop action sessions will take you in that "Fat Burning Zone" without you even realizing it.

Additionally, High Intensity Interval Training has been shown to be an amazing fat-blasting routine. This response is partly due to HIIT using 80% of muscles in the body, compared to 40% for gentle jogging and cycling. 


HIIT also stimulates production of growth hormone (HGH) by up to 450 percent during the 24 hours after you finish your workout. HGH is is responsible for increased caloric burn. 

With 1 hour of self defence training with us, you could end up burning twice the amount of calories you would burn during 1 hour of steady-pace run.

And simple fitness moves to

  • Enhance balance and coordination [+]

A variety of exercises and movements will help you to rapidly improve your balance and coordination.