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classes & programmes

Warrior Fitness Macau is group-class gym offering 60+ adult and 8+ junior group-classes per week offering 4 fitness programmes - COMBAT SPORTS, HIIT, LIFE & JUNIOR.  Each class typically runs for 60 minutes (unless specified).

Our 3 adult programmes are tailored to provide a well-rounded training regime covering the 6 basic elements of fitness: balance training, flexibility, core exercises, aerobic fitness, high-intensity interval training and strength training, and unless specified in the class description below, work for all experience and fitness levels with members encouraged to participate in elements of the 3 programmes to achieve optimum results.  

Our JUNIOR programme is designed to challenge kids to become fit and healthy as a lifestyle whilst encouraging discipline and consistency. 

Adult programme is for ages 16+ (note that 16 & 17 year olds need a parent / guardian to sign them up on the booking app) and Junior programme is from 5 to 14 year olds.


Click on the links below to learn about the classes within each programme.

combat sports programme

Combat Sports Programme

The combat sports programme is a fitness programme made up of Boxing, Muay Thai and MMA with options for beginners to experts.  Classes, whilst offering a spectacular cardio workout, helps build confidence, self discipline and sharpens the mind and build s focus.  This programme, coupled with classes from the LIFE programme in particular, will offer a well-balanced physical outcome.   This programme is primarily designed as a fitness regime as opposed to training 'fighters'.

Boxing Classes

This programme offers cardiovascular and strength-training benefits to promote  lean muscle building, weight loss, and overall cardiovascular fitness.   The programme includes classes focused on - cardio boxing, fundamentals, all-levels, advanced (plus an advanced technique and advanced strikes & endurance class) and strength & conditioning.

Cardio Boxing

This fun and challenging class combines the traditional training movements of a boxer including sparring, shadow boxing, foot work and blows delivered to a boxing bag.  A high-energy, aerobic workout that will challenge the beginner and elite athlete alike and will build stamina, improve coordination and flexibility whilst building lean muscle.  Suitable for all levels of fitness, age and ability.

Boxing - Fundamentals

Whether you're brand new to the sport or you want to improve your boxing skills, this is the class for you!  You will learn basic boxing moves, stance, breathing techniques and defensive moves whilst improving your strength and fitness levels.  Suitable to all levels of fitness, age and ability.

Boxing - All Levels

This class will improve your boxing skill level, punching power, speed and accuracy.  You will implement the techniques you learn in Boxing Fundamentals to improve your skills and confidence in the sport.  The class delivers a high level of cardio, muscle strength, sharpens reflexes and focusses the mind.  Suitable to all levels of fitness, age and ability.

Boxing - Advanced

Advanced boxing focuses on real-time application and implementation including supervised sparring and freestyle drills. This class combines the skills learned in the boxing fundamental and all-level classes in a safe, controlled setting.    Cardio continues to improve in this class with warm-up typically including shadow boxing or jumping rope.  Suitable to students with  medium to high fitness levels and all ages.  Students should discuss when the time is right to enter the advanced class with Coach.  For the advanced student, there is also a technique and strikes and endurance class whereby the students will continue to work on specific, advanced elements.

MMA Classes

MMA draws from a variety of other martial arts and combat sports such as Muay Thai, boxing, wrestling, judo, and Brazilian jiu jitsu. MMA integrates striking (punching, kicking, elbows, and knees), takedowns and throws, and submissions by joint manipulations/locks, and chokes and is an ideal and challenging way to get into shape by offering a full body workout.  This programme includes classes focusing on - Fit & Takedowns - and is recommended to compliment this programme with other combat sports within the programme and the LIFE programme.


Improve cardio whilst learning basic MMA skills.  This is a class for martial arts fans as it simulates actual fight situations with use of grappling dummies and boxing bags.  Classes include core strengthening, bag work and MMA movements including punch, kick, knee and elbow strikes.  Suitable to all levels of fitness, age and ability.

MMA Takedowns

Learn  multiple techniques to off-balance an opponent and bringing him or her to the ground with the instigator landing on top in a dominant position.  This will provide the skill to control a match.  MMA Takedowns is ideal as an addition to the Boxing and Muay Thai programmes to become a more complete fighter or more knowledgable in self-defence.  Suitable to all levels of fitness, age and ability.

Muay Thai Classes

Muay Thai is a perfect total body workout that will help participants lose weight, build your core, flexibility and improve overall strength.  Similarly to MMA, to achieve optimum results, we recommend this programme be completed in conjunction with other classes within the combat sports programme and the LIFE programme.  

Cardio Muay Thai

Muay Thai is an excellent cardio workout as it uses almost every muscle in the body.  It’s the perfect blend of strength and endurance training.  You’ll work to have stronger core, more arm and leg definition, while burning serious calories.

Suitable for all fitness levels, age and ability.

Muay Thai - All Levels

This class is designed to be accessible to all our students and provides both an anaerobic and aerobic workout.  This high-paced class will include punching, kneeing, kicking and elbows and caters for all experience levels.  Suitable for all fitness levels, age and ability.

Muay Thai - Strength & Conditioning

This modern Muay Thai training incorporates a variety of exercise that will improve your speed and power as well as teaching different techniques and combos. It's an ideal fitness activity to further develop Muay Thai technique whilst improving overall fitness levels.   Suitable to all levels of fitness, age and ability and will compliment the boxing and MMA classes and balance the HIIT and LIFE programmes.

HIIT (high intensity interval training) programme

HIIT programme

Warrior Fitness' HIIT programme can burn calories for hours after completing the class with consistent participation in the programme leading to lower body fat, heart rate and blood pressure.   Classes include - Body Weight Circuit, Functional HIIT, Bootcamp (Women only) and 30-express.   These classes can be tailored for beginner to advanced students and are suitable for all fitness levels, ages and ability.

Body Weight Circuit

This class is designed to help burn calories while building strength and endurance. It includes circuit training, cardio exercise, body weight exercises and finishes with core training and stretching for a complete workout.  Suitable for all fitness levels, age and ability.

Functional HIIT

Function HIIT (High Intensity Interval Training) focuses on large body movements to stabilise specific muscle groups and emphasise core strength and stability to mimic activities of daily life. Exercises include a mix of TRX, dumb bell, kettlebell, body weight and more.  Suitable for all fitness levels, age and ability. This class compliments the combat sports programme to aid in building the core strength and overall power required in these programmes.

Bootcamp - Women only

An interval training class designed specifically for women that mixes calisthenics and body weight exercises with cardio and strength training. With a new workout every session, these classes are designed to push participants harder than they'd push themselves and to always keep the body guessing.  Suitable for all fitness levels, age and ability.


This class provides a fast, efficient and effective workout in as little as 30 minutes a day! We train for endurance as well as strength and stability and target muscles in order to improve flexibility and coordination.  Suitable for all fitness levels, age and ability.


LIFE programme

Warrior Fitness' LIFE programme compliments the other 2 programmes - Combat Sports and HIIT - by improving both aerobic and anaerobic fitness, flexibility, core strength and endurance.  Added benefits include adding balance to your fitness journey with  an expectation of overall well being enhancement via improved breathing, focus, stress management and body awareness.  Classes include - Zumba, Yoga and Pilates Mat - and can be tailored for beginner to advanced students and are suitable for all fitness levels, ages and ability.


Join this dance fitness party for a mix of low and high intensity moves to Latin and World rhythms.  A total workout combining all elements of fitness to improve overall health.  Suitable to all fitness levels, age and ability.  There is no need to have a dance background, just the willingness to have a go.  

Zumba - for beginners

Dance moves are broken down to their basic, Latin American inspired dance roots to provide the perfect 1st step to getting into this popular dance workout.  This is definitely not a prerequisite to the primary Zumba class, but it will assist in learning the steps, routines, choreography, and class basics.  Suitable to all fitness levels, ages and abilities.


Yoga develops harmony in the body, mind, and environment by adopting the systematic practice of physical exercise, breath control, relaxation, positive thinking and meditation.  The practice entails low-impact physical activity, postures (called asanas), breathing techniques (pranayama), relaxation and meditation.  Suitable to all fitness levels, ages and ability.

Pilates Mat

This class focuses on stabilising the core, improving posture, and strengthening the whole body and improving flexibility.  Mat work is a good choice for everyone from beginners to advanced students with exercises being modified to decrease or increase the challenge.  Over time, Pilates Mat will improve breathing, focus, stress management and body awareness.  Suitable to all fitness levels, ages and ability.  A good low-impact class to compliment the combat sports or HIIT programme as it emphasises alignment and muscular balance.

Pound RockOut

Pound RockOut is a cardio jam session inspired by the energising, infectious, sweat-dripping fun of playing the drums! Using Ripstix®, lightly weighted drumsticks engineered specifically for exercising and was designed to transform drumming into an incredibly effective way of working out.  Suitable for all fitness levels, age and ability.

BollyFit Workout

Bollyfit is an energetic fitness dance workout for everyone with no age limit. Music and culture straight from the authentic Indian Bollywood movies  will let you dance together with the mixed  tunes of world music.  It's time to feel  the groove and taste the spice to dance off with masala flavour !
What are you waiting for? This is a fun way to dance with high intensity cardio and dance bollywood for real.

Come, join and let’s Bollywood with VK !

Latino DanceFit

Latino DanceFit is a form of fitness embracing the vibrancy of Latino culture to create a calorie burning, high energy workout to Latin and International music.   A total workout suitable for all fitness levels, age and ability.  There is absolutely no need to have a dance background, just the willingness move to the music.

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