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It is a style of exercise that involves alternating short, intense bursts of exercise with equally short rest periods. For example, 30 seconds working at maximum effort with a 10 second recovery time, for a total of about 20 minutes.



This is a 21st century approach to fitness.

Children and teens should get at least 60 minutes of moderate to vigorous activity every day, according to the World Health Organisation. However, in reality many people struggle to fit it into an already busy week, and for many teenagers, school sport just isn't their thing. 

HIIT is the quickest way to flood your brain with serotonin and endorphins. It delivers all the physical benefits of a 60 minute workout in just 20.

That’s why Train Body Brain’s classes are designed specifically to appeal to teenagers. In the busy school day, TBB allows young people to get the exercise and endorphins they need, while in a fun and safe environment with friends.

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Mindfulness is about freeing yourself from self-judgement. It is an effective toolkit for nourishing yourself both physically, mentally and emotionally. 

You don’t have to sit a certain way or remember any particular mantra. It is simply about accepting yourself as you are in the present moment, and observing the thoughts that arise as you sit, lie or stand in stillness, letting them pass without judgment. Spending just 5 or 10 minutes per day practicing mindfulness is all that you need to see its effects.


At the end of class, we cool down with a mindful meditation. You are encouraged to focus on the anchor of your breath, drawing attention to your inhale and exhale. This is about non-judgement, self-love and inner peace. 

According to recent surveys, there has been a 70% increase in anxiety and depression among teenagers in the past 25 years. Meditation is our tool of choice at TBB to help empower young people to rewrite their own mental health statistics!



Lily is so happy and relaxed after class!

— Lily's (Aged 14) Mother.

“On a Friday before class I am drained from school and exercising feels like a drag. But when I get there, everyone’s enthusiasm rubs off on me! I like that I get to push myself while being in a relaxed environment among friends.

— Grace

“I’ve tried a few exercise classes but this one was much more rewarding. I liked how there were different phases to the workout and ending with the mindfulness exercises gave me a chance to relax and cool down, leaving me feeling really positive and energised.

— Milly, 15