I am currently training for half ironman. Between all the endurance training whether I'm biking swimming and running. This is good class to supplement the much need strength and core workout I need. You will sweat in this class! The first 15 minutes is high intensity workout continuous burpees, pushups, planks then you go into punching a bag. The instructors are good. They make sure your form is right and very approachable. I highly recommend!