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HIIT – High Intensity Interval Training

High-Intensity-Interval-Training | Power & Tone Gym - Bloemfontein

If your goal is to get fitter or train for an event HIIT is for you.
With our variety of cardio equipment and HIIT Group training classes you will be on goal before your realise it.

A HIIT session often consists of a warm up period of exercise, followed by three to ten repetitions of high intensity exercise, separated by medium intensity exercise for recovery, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise, but may be as little as three repetitions with just 20 seconds of intense exercise.

There is no specific formula to HIIT. Depending on one’s level of cardiovascular development, the moderate-level intensity can be as slow as walking. A common formula involves a 2:1 ratio of work to recovery periods, for example, 30–40 seconds of hard sprinting alternated with 15–20 seconds of jogging or walking.

The entire HIIT session may last between four and thirty minutes, meaning that it is considered to be an excellent way to maximize a workout that is limited on time. Use of a clock or timer is recommended to keep accurate times, number of rounds and intensity.

Strength Training

Bevean - Power Tone Gym - Bloemfontein

Physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles.

Properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being, including increased bone, muscle, tendon and ligament strength and toughness, improved joint function, reduced potential for injury, increased bone density, increased metabolism, increased fitness, improved cardiac function, and improved lipoprotein lipid profiles, including elevated HDL (“good”) cholesterol. Training commonly uses the technique of progressively increasing the force output of the muscle through incremental weight increases and uses a variety of exercises and types of equipment to target specific muscle groups. Strength training is primarily an anaerobic activity, although some proponents have adapted it to provide the benefits of aerobic exercise through circuit training.

Functional Training

Power & Tone Gym - Bloemfontein

Functional training is a classification of exercise which involves training the body for the activities performed in daily life.

Are you struggling to carry out your daily tasks? Let us help you to tailor a program for you to help you improve your strength and conditioning to be able to do what you do – better.

Your work might be of such a nature that it puts strain on your back, arms or legs. With a functional training program we create exercising to improve these areas to help you to get the job done.

We can tailor your program to be job or sport specific.

Exercise for the Elderly

The benefits of exercise throughout life are often touted. But is it safe for seniors older than 65 years to exercise? Absolutely. According to the American Academy of Family Physicians almost all older people can benefit from additional physical activity. Regular exercise protects from chronic disease, improves mood and lowers chances of injury.

With age, the body does take a little longer to repair itself, but moderate physical activity is good for people of all ages and of all ability levels. In fact, the benefits of your elderly parents exercising regularly far outweigh the risks. Even elderly people with chronic illnesses can exercise safely. Many medical conditions are improved with exercise, including Alzheimer’s and dementia, heart disease, diabetes, colon cancer, high blood pressure and obesity.


Group Fitness

Our group fitness classes are designed to keep your body guessing and to prevent you from reaching a plateau in your fitness goal. Fun and exciting exercises will keep you motivated and being part of a group is a good way to push yourself and your buddy to the max.

Sign up as a VIP Group member or get your friend and family involved.

Tabata Training

Tabata-Training | Power & Tone Gym - Bloemfontein

A study by Japanese scientist Dr. Izumi Tabata, who founded Tabata training, found that high intensity training improved VO2 max (or your maximal oxygen consumption)  by about 14%, while anaerobic capacity improved by 28%. These effects will help you shed those extra pounds of fat, while also building lean muscle.
The original Tabata Protocol requires the following:

  • 5 minutes of warm-up
  • 8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest
  • 2 minutes cool-down

Barbell Tabata Workout:
1. Reverse Lunges
2. Shoulder Press
3. Romanian Deadlifts
4. Back Squats
Once you’ve completed all four exercises you’re only half way done, because you’ll only be two minutes into the Tabata. Go back to the first exercise and repeat the entire complex again without ever dropping the bar.

Dumbbell Tabata Workout:
1. Bicep Curls
2. Incline Flyes
3. Arnold Shoulder Press
4. Side Lateral Raise
* 20 seconds on each exercise with a 10 second rest in between x 2 sets

Cardio Tabata Workout:
Sprinting – sprint for 20 seconds, rest for 10 seconds x 8 times
Jump rope – jump for 20 seconds, rest for 10 seconds x 8 times 

Weight Loss Fitness

Weight-Loss | Power & Tone Gym - Bloemfontein

We have various exercise and nutritional expertise to tailor your training and diet regime according to your own personal needs and goals.
It’s a known fact that you have to burn more calories than you consume in order to shred access fat.

Let us help and guide you with the right approach to make sure you reach your goal.

Suspension training

Suspension Training

The field of suspension training is a form of resistance training that includes bodyweight exercises in which a variety of multi-planar, compound exercise movements can be performed.

These are done with the aim of developing strength, balance, flexibility, and joint stability simultaneously.
Suspension training develops physical strength while using functional movements and dynamic positions.