Cardio

Rox

Class is for intermediate level

30-45 minutes

550 (estimated)

Rox classes at Fitness First combine running and boxing into a fast-paced cardio workout designed to build strength, speed and stamina. This high-energy Rox exercise session moves between running intervals and boxing bag work, creating a dynamic workout that keeps your heart rate high from start to finish. The mix of powerful punches, explosive movement and motivating music makes a Rox class a stress-busting training experience that challenges your whole body.

What to expect from the class

Run sprints
Hill runs
Sled runs
Jab/hook and uppercut combinations
Shadow boxing
Burpees

Experience Rox classes at Fitness First

Training in Rox classes at Fitness First means stepping into a boutique-style studio environment where running and boxing combine in an energising group workout. Expert instructors guide each session, helping members move confidently between stations while building strength, endurance and coordination. The class atmosphere is motivating and supportive, keeping energy levels high throughout the workout. If you are searching for Rox classes near you, check our class timetable to find sessions at your local club. All classes are included with your membership.

Train harder. Get fitter.

Rox takes the science of combat sports and channels it into a structured, expert-led fitness class. Combining striking technique, footwork, and cardio conditioning, every session builds full body strength, coordination, and cardiovascular fitness

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Frequently asked questions about Rox

What is a Rox class?

A Rox class is a high-energy cardio workout that combines running and boxing stations in one session. The format alternates between treadmill intervals and boxing bag exercises, creating a dynamic Rox exercise class that improves stamina, strength and overall fitness.

Is RoX suitable for beginners?

Rox classes can be adapted for different fitness levels. Instructors demonstrate each exercise and guide the pace of the session so members can build confidence with running and Rox boxing techniques while improving cardio fitness and endurance.

What should I wear to a Rox class?

Wear breathable gym clothing and supportive training shoes suitable for running and high-energy exercise. Rox workouts involve treadmill intervals and boxing movements, so comfortable sportswear that allows full movement will help you train safely and confidently.

What are the benefits of Rox training?

Rox training improves cardiovascular endurance, coordination and muscular strength. The combination of running intervals and boxing exercises creates a full-body workout that raises your heart rate quickly while helping relieve stress and build stamina.

How many calories can you burn in a Rox class?

A Rox class can burn around 400 to 700 calories depending on workout intensity and individual effort. The alternating running and boxing stations keep the heart rate elevated, creating an effective calorie-burning cardio workout.

How do I find Rox classes near me?

You can find Rox classes near you by checking our class timetable online. Many Fitness First gyms offer Rox sessions throughout the week, making it easy to join a Rox fitness workout at your local club.