Fitness Session Structure

Whether you’re a fitness enthusiast or just starting your fitness journey, our program is designed to help you achieve your health and wellness goals.


  • Joint manipulation: Wrist rotation, shoulder rotation
  • Benefits: “Unlocks joints”. Increasing the range of motion decreases the risk of injury
  • Cardio: jogging, running, jumping rope
  • Dynamic Stretch: Walking, knee hugs, butt kickers, high knees
  • Benefits: Actively prepares the muscles, warms up the body and takes the muscles through their full range of motion


  • HIIT Training: Tricep dips, push-ups, abs, assisted band pull-ups
  • Benefits: Burn more fat and calories in a short amount of time, increase muscle mass, reduce blood pressure, and blood sugar


  • Example: Capture the Flag, Wo-Man Hunt, or Octopus


Example: Finishing your jog with a brisk walk.

  • Benefits: Bring heart rate and breathing back to normal, prevent dizziness, and remove waste products such as lactic acid


Example: Standing toe touches, cross-body shoulder stretch)

  • Benefits: Improves flexibility, increases range of motion, improves recovery, and decreases risk of injury

Join us every Wednesday from 7 to 8 pm!

We acknowledge that MetamorepHIIT operates on the traditional, ancestral, and unceded territory of the kʷikʷəƛ̓əm (Kwikwetlem First Nation). We thank the kʷikʷəƛ̓əm who continue to live on these lands and care for them, along with the waters and all that is above and below.