Speed Play

Alternate between fast and slow training styles to push your fat-burning and muscle-building capabilities to their limits. By starting exercises at a higher clip and tapering your speed or starting slow and increasing speed as you go, you’ll get a steady burn, not to mention a lean body and mean metabolism. 

Why Try Speed Play?  

Flags up! Shift gears and head full speed towards your peak fitness. Race through the high-intensity intervals for the ultimate in cardiovascular, strength and core conditioning. 

What Is Speed Play Like?  

Speed Play is a mixed-intensity workout that has you shift gears. Performing both fast and slow lane work efforts improve your cardiovascular capacity by alternating hitting the gas with pumping the brakes. Each fast or slow lane work effort is composed of three sections, all 20 seconds in duration. Each work effort is followed by a “speed bump,” a 30-second active recovery segment that provides an extra push during the workout and gets you ready to hit the highway for the next leg of your trip. 

Who Are Speed Play Classes Best For? 

If you like variety, this class has your name written all over it! Switch up your drills, switch up the tempo, switch up the emphasis, all with level options that will keep you challenged and working to your potential! All levels of fitness are welcome in this fiercely fun, drill- based, athletic-based class.  

Is Speed Play a Good Workout?  

MIXED TEMPO TRAINING BENEFITS: 

• Muscle Control. When movements are slowed down or sped up, muscle fibers are recruited differently to create more stability during the movement. 

• Emphasis on Form. Each component of the exercise gets increasing attention as the movement tempo changes. 

• Develop Fluidity. By picking up the tempo of an exercise, movement becomes smoother. 

• Variety. The brain is energized by variety, even if the movement pattern is similar. Exercise becomes more exciting and the class flies by! 

• Reduces Risk of Injury. Ramping up or ramping down the speed of an exercise allows for more awareness, reducing the risk of injury. 

• Cardiovascular Training. Despite the intensity changes during the SPEED PLAY format, the heart rate remains elevated even during relative “recovery” of the Speed Bump, lowering blood pressure, strengthening the heart muscle, and strengthening the immune system. 

• Strength. The strength training components of SPEED PLAY, especially plyometric exercise, builds bone density, boosts metabolism, and increases lean muscle mass. 

• Core Conditioning. The Speed Bump segments of SPEED PLAY reinforce the postural elements that protect participants from injury and reduce strain on the joints. 

How Difficult is Speed Play? 

6/10. The class is dynamic from start to finish and people of ALL levels of fitness will increase stamina, strength, and endurance! Anyone and everyone can take Speed Play! Our expert instructors will offer options for fitness fanatics as well as our beloved newbies.  

How Long Is Speed Play? 

Speed Play is 30-minutes of dynamic supercharged bodyweight HIIT and core training for real results.  

What Should I Wear to Speed Play? 

Come ready to play. Typically, people wear sweat wicking clothing that will offer ample coverage and will stay put and allow you to move with ease throughout the range of motion of exercises.  

Cross Trainers, Gym Shoes. Wear comfortable shoes that offer support and stability as you move during class.  

What do I need to Bring? 

Hydrate my friend! Make sure you have plenty of water with you. Bring your own mat and a towel to catch your sweat. Most importantly, pack along a great attitude and smile to share. 

What Types of  CARDIO Classes Are Available?

Cardio Tai Box.

A high energy, high-impact blend of kicks and punches set to upbeat music. The perfect combination of martial arts, boxing, and cardiovascular training. 

Dance to HIIT.

Hit the dance floor in this unique class that features high energy cardio dance combinations mixed with a touch of strength and core. Move, groove, and shake your way to a total body workout. Listen to the latest hits and get ready to Dance to HIIT. 

Ignite20.

Torch calories in this high intensity Tabata based cardio class designed to ignite the fire within. A unique combination of body weight exercises and specially designed burnout rounds ignite the fire in this workout. Sound the alarm and burn through 6 rounds of work with each round lighting a bigger fire through increased workload and intensity. 

The Ladder.

Focus on speed, agility and power in this high-intensity cardio class designed to drive rapid results. This fast-paced format torches calories and pushes you to the max with a demanding series of athletic ladder drills. Work in teams to complete both long and short interval sets using quick footwork, power, and pace to deliver a heart-pounding, sweat-inducing workout. 

OVERDRIVE.

Shift your workout into overdrive! Overdrive is a high-intensity interval training class that pushes you to your limits! From TABATA to sprint training, this workout features a variety of HIIT (high-intensity interval) training) techniques. Grueling all-out work efforts alternate with brief recovery periods to deliver a total body workout with maximum results.  

Overdrive Overloaded.

What happens when you shift Overdrive into overdrive? Overdrive Overloaded! In this remixed version of the fast-paced original, take a more challenging twist on an exercise, then intensify even further with an additional ten seconds of work! New timing splits, individual drills, and teamwork options re-energize these grueling work efforts into a fiercely fun workout designed to torch calories and deliver maximum results. 

Retro Robics.

It’s a blast from the past! Work up a sweat with a touch of nostalgia in this heart-pumping, traditional aerobics class. This time around, legwarmers are optional! 

SO YOU THINK YOU CAN’T DANCE.

Bring the magic of dancing back with this cardio dance class combining easy-to-follow moves, which results in a fun finale! This nonstop format will have you dancing and grooving to feel-good music while breaking a sweat and having fun! Think you CAN’T dance? Think again! Soon you’ll dance like nobody’s watching! 

Tread N Shed.

This bad@ss cardio class will put you on the treadmill to melt away calories. In it, you’ll use sprints and slow walks with varying speeds and ramp heights to get a workout that’s got all the ups and downs of a roller coaster. 

The Ultimate Dance Party.

It’s party time in this class! Let the music move you as you learn easy to follow dance combinations that are designed to elevate your heart rate and burn some serious calories. Once you’ve mastered the combos, prepare for a little friendly competition as you face off with your classmates in a team vs team dance off. 

ZUMBA.

Fuse hypnotic Latin rhythms and easy-to-follow moves to create a high energy, calorie blasting, total body dance-based workout designed to tone your body from head to toe. 

Find a Speed Play class at a Crunch Near You 

Embark on your fitness journey with ease! Explore Speed Play and all of our other exhilarating classes at your nearest Crunch. Find ZipHIIT, Badass Bootcamp and other exclusive classes here and start your journey to a healthier you today!

Not a Crunch Member Yet? Join Or Start Your Free Trial!  

Speed Play and other fiercely fun cardio classes are exclusively available at Crunch, make sure you sign up in the app to take a class today! Not a member yet? Click here for a Get your free trial gym pass and give Speed Play or any of our other classes a try to see if you and Crunch are made for each other! 

Already convinced that Crunch is for you? Start your new gym membership here!