Fitness FAQ’s


Got questions? See a list of our fitness FAQs below. If you still need help reach out to one of our staff and we will be happy to help.


Listen to your body. Take a day off when needed, particularly in the beginning, to avoid injury.

It’s usually advisable to have a light meal before you workout. That can be a small smoothie or juice, a piece of fruit, yogurt, oatmeal, etc. As a guide try to avoid eating 30 minutes before class.

Yes. Provided a medical professional has cleared you to begin exercising again. Make sure you talk to the trainer before you start your class so they can provide modifications to the workout to prevent re-injury.

In general HIIT workouts are designed to build lean muscle, and improve overall strength and conditioning. Using lighter weights and higher reps when training is a great way to achieve muscle toning without adding bulky muscle mass. If you are looking to add large amounts of muscle mass try working with heavier weights and lower reps. If in doubt, talk to your trainer about your fitness goals.

Training Mate is a circuit based 45 minute HIIT (high intensity interval training) class that uses a combination of resistance and cardiovascular exercises to burn up to 1,000 calories in a single session.

Training Mate has been designed to tailor for any fitness level, from first timers to your super athletes! Any questions, especially regarding injuries, get in early to speak with your trainer, and they can suggest modifications for you.

Please check the location page of your preferred studio since each studio has different parking options

Most classes are 45 minutes, although our Mighty Mate classes on a Wednesday and a Sunday are longer, with 1 minute intervals instead of 45 seconds, so allow about 55 minutes in total on these days.

Please check the location page of your preferred studio.

Bring comfortable sports clothing, athletic shoes, a water bottle (we have water and other goods for sale) and a big smile. We supply sweat towels for you.


Mighty Mate is our hardest class. It’s a full body workout with 60 second intervals instead of 45 second intervals. You wouldn’t think 15 seconds makes a difference but your muscles will tell you otherwise the next day!

Hiking, pilates, yoga, and stretching are all great accompaniments to HIIT workouts.

This depends on many factors including the fitness level of the participant, as well as their exertion rate. On average our mates burn 500-700 calories in a 45-minute session.


If you have a membership, you are entitled to suspend your membership at any time, with no charge. Suspensions are 1 month minimum and requests are required in writing to the email of your preferred studio (see contact page) at least 14 days prior. Suspensions are not applicable to single month memberships.

If you want to cancel your membership, no worries! You can cancel anytime after your three month minimum agreement with 30 days notice. We do require an official email from you to confirm the cancellation so please send this to your local studio so they can process it for you.

Sure! We can set you up on a membership today, but hold off on your activation date so it can defer payment, and you can start classes when suits you.

We have an 8 class membership option which allows you to come 8 times month. This membership is perfect for those wanting to give Training Mate a good solid try! If you plan on coming more, you are best to opt for our Unlimited Membership instead.

Our packs expire after 1 year from purchase.

Because of our integration with ClassPass and their policies, we do not have authority to book or change classes for you, and cannot take responsibility for cancellation fees applied to you. In order for ClassPass to work, we need to honor our agreement and your agreement with them. When you decide to become a member of Training Mate, there will be much more flexibility with your membership options.

Online Bookings

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If you’re having trouble logging in to your account, or booking a class, first try to reinstall your Training Mate app and reset your password. Also, check if your software is up to date. If this doesn’t do the trick, contact your studio and our amazing staff will get it sorted for you.

We have a 12 hour late cancellation policy, so if you can’t make your scheduled class, please be sure to cancel outside of this window, to avoid a late cancellation fee of up to 100% of the class cost.


While it is possible to work out right up to the due date, it is essential that you are cleared by a medical professional before you take part in a workout.

Our classes are designed for people of all fitness levels. We meet you where you’re at in your fitness journey, with no other expectations than that you have a good time. Our trainers are only too happy to help modify the exercises to help you perform them proficiently and safely.

Yay, we love meeting new mates! We have a few intro specials so have them head to the buy classes page and see which option suits them. Once they’ve made a purchase they can go ahead and book them into class. If you’re a member, you can also book them in using one of your guest passes!

Unfortunately, you cannot work out until you are 18 years old. You will have to wait, mate!

Sorry, we love furry friends, but we do have a no pet policy at Training Mate.

Yes, absolutely! For every member you refer you get up to $100 in account credit to either purchase something new or put towards your membership. Just make sure your mate emails your local studio with your name so you get the credit.


We’re here to help

Our Team