Your First Group Fitness Class: A Beginner's Guide to HIIT, Boxing, Yoga and Strength Classes in Melbourne
Thinking about trying your first group fitness class but feeling nervous? You're not alone. At Training Day Health Club, we welcome hundreds of first-time group fitness participants every month across our Clayton, Burwood, and Scoresby locations.
Whether you're a Monash University student looking for group fitness classes in Clayton, a Deakin University attendee seeking classes in Burwood, or exploring fitness options in Scoresby, we'll show you exactly what to expect from Melbourne's most welcoming fitness community.
Why Choose Group Fitness Classes?
Group fitness classes offer something solo gym sessions can't: community motivation, expert guidance, and structured workouts all in one energising experience. At Training Day, "Strong By Choice" means supporting each other on our fitness endeavours. Our certified instructors bring diverse expertise from Strength and Conditioning coaches to Sports Science graduates. Every class is designed with modifications for different fitness levels, ensuring beginners feel supported while experienced participants stay challenged.
We're here to help, not intimidate. That's how we tear down the traditional daunting image of "Strong" and foster an environment where Strength and Kindness co-exist.
Your Training Day Membership Includes:
Unlimited group fitness classes across all three locations
24/7 gym access to Swedish-made Eleiko barbells and Rogue racks and training equipment to suit all needs
Complimentary 45-minute trainer consultation for new members (valued at $80)
Private recovery facilities during staffed hours
Membership pricing from $15.95 per week, no joining fees or hidden costs
HIIT Classes: Maximum Results in Minimum Time
HIIT (High-Intensity Interval Training) classes are perfect for beginners wanting maximum results in minimal time. Our 45-minute HIIT classes combine short bursts of intense exercise with recovery periods, making them ideal for all fitness levels.
Typical HIIT Class Structure:
Warm-Up (5-10 minutes): Dynamic movements to activate muscles
Main Workout (30 minutes): Alternating high-intensity and recovery periods
Cool-Down (5-10 minutes): Stretching and breathing exercises
Why HIIT Works for Beginners: Every exercise includes modifications where you control your own intensity, and short work intervals (15-45 seconds) that feel manageable with constant encouragement from certified instructors. The efficient calorie burn continues post-workout, maximising your results.
Our instructors always ask if anyone's new before class starts, so don't hesitate to introduce yourself. The instructors will keep an eye on your form and offer modifications as needed.
Strength & Conditioning classes
Strength & Conditioning classes introduce beginners to Olympic weightlifting movements in a supportive group environment. Using our Swedish-made Eleiko Olympic barbells and bumper plates, these 60-minute classes break down complex movements into beginner-friendly progressions.
Strength & Conditioning classes Structure:
Movement Preparation (10 minutes): Learn positions using PVC pipes or empty bars
Skill Development (15 minutes): Practice movements with light weights
Workout Circuit (30 minutes): Apply skills in challenging circuits
Recovery (5 minutes): Cool-down and mobility
Start with bodyweight or very light weights while our instructors provide step-by-step instruction, ensuring proper form. Small class sizes (maximum 12 participants) guarantee personal attention while building functional strength for everyday activities.
You'll often hear our instructors say, "It's hard to see the full picture being inside the frame, that's why even the best athletes need a coach." Our personal trainers have a minimum of 2 years of industry experience or relevant education, so you're in good hands.
Yoga Classes: Mindful Movement For Every Body
Our yoga classes welcome complete beginners through various styles from gentle flow to dynamic Power Yoga. Classes run 60-75 minutes in our dedicated studios with all equipment provided.
Typical Yoga Class Flow:
Centring (5 minutes): Breath awareness and intention setting
Warm-Up Flow (10 minutes): Gentle movements to prepare the body
Standing Sequences (20 minutes): Strength-building poses and balance work
Floor Work (15-20 minutes): Seated poses, twists, and backbends
Relaxation (5-10 minutes): Final rest and integration
Every pose includes modifications using props (blocks, straps, bolsters). Focus on personal practice, not comparison, while building flexibility, strength, and stress management skills.
Booking Your First Class
Booking group fitness classes at Training Day is simple:
Visit trainingdayhc.com.au or come to any location during staffed hours
Select your preferred location (Clayton, Burwood, or Scoresby)
Arrive 10-15 minutes early for your first class
Walk-ins are welcome during staffed hours if space permits. New to our fitness centre? Start with a 7-day free trial to explore all our offerings.
Staffed Hours:
Monday-Thursday: 8am-9:30pm
Friday: 8am-8:30pm
Saturday-Sunday: 9am-5pm
First Class Preparation Guide
What to Wear:
Clothing: Breathable, moisture-wicking fabrics
Footwear: Supportive athletic shoes (flat soles for Barbell Fit)
Yoga: Barefoot classes, flexible clothing
What to Bring:
Water bottle (essential)
Small towel
Positive attitude
Arrive 10-15 minutes early to:
Check in at reception and meet your instructor
Set up your space (beginners benefit from being closer to the instructor)
Ask any questions about class expectations
Introduce yourself to the instructor and mention it's your first time; they'll provide extra attention to your form and appropriate modifications.
Managing First-Time Nerves
Feeling nervous is completely normal. Remember:
Everyone was a beginner once
Nobody is watching you. Participants focus on their own workouts
Mistakes are part of learning
It's okay to take breaks
Modifications are encouraged
Focus on effort, not perfection. Our Training Day community thrives on encouragement and support, not judgment.
Post-Workout Recovery
After any group fitness class, consider our recovery facilities available during staffed hours:
Infrared Sauna: Reduces muscle soreness, improves circulation, and accelerates recovery. While a regular sauna heats the air around you, an infrared sauna heats you directly. The effects are multiplied while being much more bearable.
Cold Plunge Therapy: Decreases inflammation, boosts endorphins, and speeds muscle recovery.
Building Your Routine
Many successful members combine classes strategically with their overall exercise programs:
2 HIIT classes for cardiovascular fitness
1-2 strength and conditioning classes
1 yoga class for flexibility and stress management
2-3 recovery sessions using our facilities
As you progress, consider adding personal training programs to accelerate your results.
The Training Day Community Difference
What sets our group fitness classes apart is the genuine community we've built. Regular participants become like family, celebrating each other's progress and offering encouragement. Our instructors are passionate professionals who've chosen fitness as their calling.
We take pride in tearing down the traditional, daunting image of "Strong" and fostering an environment where Strength and Kindness co-exist. With over 4,500+ five-star Google reviews across our locations, our members consistently highlight the genuinely supportive community atmosphere and equipment that actually work.
Every new Training Day member receives a Complimentary 45-Minute Trainer Consultation (valued at $80), including personalised exercise recommendations, gym floor orientation, goal setting, and class recommendations based on your interests.
Ready to Start A New Chapter?
Your first group fitness class is just the beginning of discovering what your body can achieve. Whether you choose HIIT for energy, Strength & Conditioning classes for strength, or yoga for balance, you'll find a welcoming community ready to support you as you get stronger.