Train Smarter, Push Harder
Get the personalised attention of a personal trainer with the high-energy motivation of a team. Our Small Group Training and HIIT programs are designed to build functional strength, burn calories, and fast-track your results in a supportive 4–10 person squad.
Why Choose Small Group Training?
Our Small Group Training Programs
High-Intensity Interval Training (HIIT)
What to expect: Short bursts of max-effort work combined with brief recovery periods. Designed to spike your heart rate, maximise calorie burn (EPOC effect), and build cardiovascular stamina in 30 to 45 minutes.
Best for: Rapid fitness gains, fat loss, and time-efficient workouts.
Functional Strength & Conditioning
What to expect: Master foundational movements – squat, hinge, push, pull, carry – using kettlebells, dumbbells, medicine balls, and sleds. Small class sizes allow coaches to correct your form, adjust weights, and safely progress your lifting strength.
Best for: Building lean muscle mass, joint stability, and real-world athletic power.
Circuit & Athletic Conditioning
What to expect: Station-to-station squad training combining rowers, SkiErgs, bodyweight movements, and agility drills. Work against the clock or your personal best while your squad cheers you on.
Best for: Total-body endurance, mental toughness, and athletic agility.
Specialised Small Groups (Bootcamp & Teen Fitness)
- Bootcamp: Outdoor/indoor team-based training focusing on functional fitness, team challenges, and full-body conditioning.
- HIIT & Strength: Safe, coach-led foundational strength and conditioning designed to help you build confidence, movement literacy, and athletic performance.
What Makes The Y Small Group Training Experience Different?
- Expert Hands-On Coaching: With maximum 10 people per coach, you get immediate feedback on your technique to prevent injury and maximise every repetition.
- Scalable for Every Level: Whether you are recovering from an injury or an advanced athlete, every exercise is modified to suit your current fitness level.
- Built-in Accountability: Training with the same small group creates a community of gym partners who keep you coming back every week.
Frequently Asked Questions
What is the difference between HIIT and standard cardio?
HIIT uses alternating work and rest ratios at near-maximal effort, triggering a higher calorie burn during and after your workout (afterburn effect), whereas steady-state cardio stays at a constant pace.
Can beginners join small group HIIT or strength sessions?
Absolutely. Because squad sizes are kept small, our trainers provide progressions and regressions for every movement to match your fitness level safely.
Do I need to book in advance?
Yes. Due to strict caps on participant numbers to guarantee coach attention, reserving your spot via the Y NSW app or front desk is required.
Take Your Training to the Next Level
Claim your 5-Day Free Trial, or find small group training sessions at your local Y NSW centre and speak to our fitness team to find the right squad for your goals.