Hong Kong's 12 Best Lunchtime Fitness Classes Under One Hour

Workout, wash up, eat all during your lunchtime sessions.

Asia spa hong kong lunchtime fitness sessions h kore

You don’t have to compromise sleep or your social life to squeeze a workout into your packed schedule. With lunchtime classes running from 30 to 50 minutes and studios dotted around the city, “too busy to workout” is no longer a valid excuse to not fit in a sweat sesh.

Plus, working out at midday has been proven to boost productivity by increasing oxygen and blood flow to the brain—exactly what you need to get through the rest of your day. Make your lunch break count at these Hong Kong gyms and studios offering fitness classes under one hour, so you’ll have time to wash up and grab a quick bite, too:

See also: Where to Go For Sports Recovery in Hong Kong

Coastal Fitness

Duration: 30 minutes
Class: Coastal30

If you’re strapped for time, this 30-minute workout could be exactly what you’re looking for. Coastal Fitness may be known as a CrossFit gym, but they’re experts in strength and conditioning, too. Led by a team of experienced coaches who can modify the workout based on individual needs, this circuit-style class combines bodyweight, cardio and weight training to help you burn some serious calories in a short amount of time.

Coastal Fitness, G/F, Shop 3, Victoria Centre ,15 Watson Road, North Point, Hong Kong, +852 2989 1900, coastalfitnesshk.com


Duration: 45 minutes
Class: KettleKore Basics, MegaKore

The only Lagree Fitness studio in Hong Kong, H-Kore has two locations in Central and Quarry Bay, offering a unique training method performed on a MegaFormer machine—a spring-based resistance trainer designed to work the whole body from all angles, especially the core muscles.

What better time to get your sweat on with H-Kore’s two signature classes, KettleKore Basics and MegaKore, than during lunch hour? The 45-minute class combines movements like lunges, pikes and planks to help you strengthen, stretch and sweat with no impact on the joints, spine and connective tissues. No wonder Meghan Markle called it "the best thing you can do for your body".

H-Kore, 3/F, Emperor Commercial Centre, 39 Des Voeux Road, Central; Suite 1201, Dorset House, Taikoo Place, 979 King's Road, Quarry Bay, Hong Kong, h-kore.com


Duration: 50 minutes
Class: Born to Move

Love an indoor spinning workout? XYZ has got you covered with a fast-paced, high-energy workout that will make you forget about the stress at work. Think dancing on a bike in a room dimly lit by neon lights as you immerse in upbeat music that gives the cardio-intensive class a fun, energising atmosphere.

This 50-minute lunchtime ride will leave you on a post-exercise endorphin high to power you through the rest of your day.

XYZ, 2/F, New World Tower, 18 Queen's Road Central, Central, Hong Kong, +852 2865 0999, youarexyz.com

See also: 5 Fitness Apps to Keep Your Workouts Going at Home

Ursus Fitness

Duration: 45 minutes
Class: Turbo Bearcamp, Boxing, Muay Thai, Ursus Fit

Whether you’re into HIIT, boxing or weight lifting, Ursus Fitness takes a no-nonsense approach that will put your endurance and strength to the test.

Ursus Fitness offers a “Turbo” 45-minute version of some of its most popular classes, including Bear Camp, which is deemed the gym’s “most popular and biggest bang for ya buck class”. The HIIT circuit-style class incorporates functional Strongman equipment including tractor tires, sledgehammers and beer kegs to add resistance to your training.

Ursus Fit is the gym’s strength and conditioning programme, which covers all the bases with a focus on lower body strength on Monday, upper body on Wednesday and finishes off the week with full-body training.

Units 2-4, G/F, 64-68 Pok Fu Lam Road, Sai Ying Pun, Hong Kong, +852 2803 2774, ursusfitness.com

Defin8 Fitness

Duration: 50 minutes
Class: Defin8 HIIT Strength, Fatburn + Abs Blaze, Bodypump

With its founder Trixie Velez voted ClassPass’ “Best Instructor in Hong Kong”, you know you're in good hands at Defin8 Fitness. Here, you can find a variety of classes, each focusing on a different aspect of fitness such as HIIT, cardio or strength training.

For first-timers, try Fatburn + Abs Blaze, Defin8 Fitness’ most popular class combining 20 minutes of fat-burning interval and 25 minutes of full blast abdominal shaping. Those looking to build muscle will get the most out of Defin8 HIIT Strength, which will hit your maximum muscular endurance with short bursts of superset movements and a spike of cardio in between—you’re sure to feel the burn long after leaving the studio.

8/F & 9/F, Yu Wing Building, 66 Wellington Street, Central, Hong Kong, +852 9859 8620, defin8fitness.com

House of Fitness

Duration: 55 minutes
Class: HIT FIT - Progressive Functional Fitness, REP FIT - Upper Body Strength

If dimmed lights and pumping music in a dark room sound like something that would put you in the zone, House of Fitness is for you. Be prepared to sweat as the classes are designed to make every minute of your workout count with intensive and results-driven intervals.

As the name suggests, HIT FIT - Progressive Functional Fitness is a purpose-driven class that trains the muscles and increases endurance using a low weight, high repetitions method. Those looking to build upper body strength will love REP FIT, a weight training programme that focuses on toning the arms, chest, shoulders and back with superset movements.

18 Possession Street, Sheung Wan, Hong Kong, +852 9738 0108, hofhk.com

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Barre 2 Barre

Duration: 45 minutes
Class: EXPRESS BarreAmped Mixed, EXPRESS Barre + Suspension

Perfect for a much-needed stretch after a morning sitting at the desk, Barre 2 Barre’s Express BarreAmped Mixed class packs all the punch of their regular class into 45 minutes.

Specialising in BarreAmped, a method that amps up classic barre moves with power, precision and focused intensity, the instructors will take you through a fun and flowing workout that challenges both the mind and body. Hard on the muscles but easy on the joints, the class will leave you feeling calmly energised.

4/F, Cheung Hing Commercial Bldg, 37 Cochrane Street, Central, Hong Kong, +852 9688 3503, barre2barre.com


Duration: 50-55 minutes
Class: AbsFocus - Express, Barre Fit

Undoubtedly the most popular class at TOPFIT, Abs Focus is a Pilates-inspired class that aims to increase body awareness to achieve better form and alignment. Don’t be fooled though—expect to work on your core muscles as the HIIT section of the class will push your limits, followed by a mindful deep stretch at the end.

Barre Fit is the perfect option if you’re looking for a less intense workout but still want to squeeze a quick sweat in. A ballet-inspired full body workout, the class is designed to help you improve flexibility using the barre, mat and floor to create an energising routine that will give you the kick you need to take on the rest of the day.

3/F, The Wellington, 198 Wellington Street, Central, Hong Kong, +852 2776 7298, top-fit.com


Duration: 45 minutes
Class: Hit Your Upper Body, Hit Your Lower Body and Core, Hit Your Arms and Abs

Whether you’re new to exercise or just looking to mix things up, HIT45 makes sure your fitness is in check with a range of high-intensity classes that combines cardio, bodyweight and flexibility exercises.

Each class targets specific muscle groups using an interval training method, combining cardio exercises on a self-powered treadmill with resistance training using dumbbells, kettlebells, medicine balls to increase muscle endurance and get your heart pumping in the space of 45 minutes.

1/F, Abdoolally House, 20 Stanley Street, Central, Hong Kong, +852 2724 4226, hit45hk.com

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Goji Elite

Duration: 45 minutes
Class: Muay Thai Express, Western Boxing

Kick and punch your stress away with Goji Elite’s lunchtime classes, including Muay Thai Express, a cardio-intensive class that takes you through the basics in just 45 minutes.

The Western Boxing class is just as challenging, focusing on technique through partner drills, footwork drills, bag and pad work and boxing conditioning. Those who’re not in a rush may want to try Lift, a weight training class that will help you sculpt a strong and lean physique through lactic acid and hypertrophy-style training for muscle gain and maximal fat loss.

Shop 118, Floor 1, Hong Kong Plaza, 188 Connaught Road West, Sai Ying Pun, Hong Kong, +852 2838 3878, gojielitehk.com


Duration: 45minutes
Class: Lower Body Shape, Volume Butt Shaping, Shape Your Body, Volume Abs Workout

With a mission to provide evidence-based and tailor-made solutions and as the first facility in Hong Kong to be equipped with a biomechanics monitoring system specialising in analysis of movement, Volume means business when it comes to strength training.

Their Volume Butt Shaping class is not just about the aesthetics—developing a powerful gluteal region is not only essential for optimising performance (and looking good), it’ll also decrease your risk of injury in the knees, lower back, hamstrings and groin area.

17/F, Li Dong Building, 9 Li Yuen Street East, Central, Hong Kong, +852 3162 3508, volumehk.co

Strength Culture

Duration: 50 minutes
Class: Strength & Conditioning, Core

Intimidated by weight training? The team at Strength Culture is dedicated to change your perception through thoughtful, approachable training programmes. While the Central gym is known mostly for its Strongman and Olympic Weightlifting programmes, their lunchtime classes are a great way to ease you into their training methodology.

The Strength & Conditioning class is a structured approach to training that incorporates exercises to help you lose body fat and define muscles at the same time, offering maximum return for your input in a short period of time. Core, contrary to popular belief, focuses more than just toning abdominal muscles but also muscles that stabilise the spine to prevent lower back pain, which prepares you for movements in the gym or daily life.

1/F, World Wide Commercial Building, 34 Wyndham Street, Central, Hong Kong, +852 5548 3571, strengthculturehk.com

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Asia spa hong kong lunchtime fitness sessions h kore