SCULPT: HIIT

This is where strength training meets “I seriously need water.” Sculpt: HIIT is our most intense sculpt format — a HIIT strength training workout that fuses dumbbell lifts with explosive bodyweight cardio bursts. Fast-paced intervals torch calories, spike your heart rate, and keep your metabolism buzzing long after class ends.

 

You’ll lift, jump, push, and sweat through powerful combos designed to light up every muscle. Expect variety — Tabata, EMOMs, circuits — but always the same vibe: sweaty, electric, and ridiculously fun. We keep it smart, safe, and cheeky enough that even when you’re cursing mid-burpee, you’re still smiling. Scale it up or down, but don’t expect to coast. Sculpt: HIIT is where you find your edge — and that unbeatable post-class high.

Sculpt: HIIT

Fast, sweaty intervals with full-body burn.

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What to Expect

This is where strength training meets sweat-soaked adrenaline. Sculpt: HIIT is a high-intensity interval training workout that fuses dumbbell lifts with explosive bodyweight and cardio bursts. Think squat-to-press into mountain climbers, or rows paired with burpees. Every block keeps your muscles guessing and your heart rate spiking.

We use creative interval formats — Tabata, EMOM, circuits — so no two workouts ever feel the same. Expect heavy-enough weights to challenge your muscles, paired with fiery bursts that torch calories and keep your metabolism buzzing long after class ends. You’ll push hard, recover quick, and go again — the kind of effort that leaves you buzzing and proud of how far you pushed.

Who It’s For

  • HIIT junkies who want smarter programming
  • Strength lovers craving a cardio kick
  • Anyone who didn’t come to class to coast

Newer students can scale every move, while athletes can crank the dial up. This is for the “I’m here to work” crowd.

What to Bring

  • Yoga mat, towel, and water
  • Weights and props are always provided

Music & Vibe

Playlists that hit like pre-workout — festival drops, throwback bangers, and bass lines that drive the room. The vibe is sweaty, gritty, and electric — equal parts challenge and party.

What Makes It Popflow

Most HIIT classes are chaos with no plan. Ours are structured, creative, and intentionally programmed so you get maximum results without wrecking your form. Sculpt: HIIT is an adrenaline rush you’ll want on repeat.

What You’ll Get

  • Full-body strength and endurance in one class
  • A massive calorie burn that lasts long after class ends
  • Mental grit from pushing through the tough rounds
  • The endorphin high that keeps you coming back for more

Sculpt: HIIT FAQ

Do I need to be advanced?
Not at all. We scale every move — beginners sweat, athletes push.

How is this different from Sculpt: Strength?
Strength is steady lifting. HIIT adds explosive cardio to the mix.

How tough is it?
On the Popflow scale? One of the spiciest. Expect sweat puddles.

Will I still build muscle?
Yes — plus endurance and stamina. It’s strength + cardio in one.

Why do Sculpt HIIT at Popflow?
Because it’s sweaty, smart, and insanely fun. The playlists and energy are unmatched.

SCULPT: STRENGTH

Dumbbells. Sweat. Strength. This is Sculpt: Strength, where we trade “finding your center” for finding your edge. Expect a full-body dumbbell workout that blends compound lifts (think squats, rows, snatches…) with accessory moves that light up the details (hello, triceps and glutes). We keep it dynamic, creative, and never boring — results without the wall of heavy iron.

 

You’ll press, pull, squat, and lunge your way into stronger muscles, better performance, and a faster metabolism, with form-focused coaching to keep you safe and progressing. New to weights? You’ll get clear guidance. Already a lifter? You’ll get programming that pushes limits. Big beats and a little yoga-inspired mobility at the end seal the deal — equal parts grind and victory lap. Come ready to get strong.

Sculpt: Strength

Strength-focused sculpt using dumbbells + bands.

Want to learn more?

What to Expect

This isn’t your basic dumbbell class. Sculpt: Strength is strength training the Popflow way — dynamic, challenging, and unapologetically fun. Every class centers on dumbbell strength work, targeting all major muscle groups with a mix of compound lifts (think squats, rows, snatches…) and accessory moves that light up the details (hello, triceps and glutes).

We move at a quick but purposeful pace — not racing the clock, but keeping the energy high while still giving you time to lift with intention. Expect real coaching, smart progressions, and maybe even the occasional, “this is where the magic (and the muscle) happens.” We weave in science-backed principles like progressive overload, time under tension, and calculated volume so your muscles aren’t just working hard — they’re working smart. The result? Functional strength, visible definition, and that post-class glow that makes you want to flex on your way out.

Who It’s For

  • New lifters who want safe guidance and confidence
  • Experienced lifters chasing functional strength and muscle tone
  • Anyone who wants to move better, feel stronger, and stand taller

If you’ve ever felt lost in a weight room, this is your cure.

What to Bring

  • Yoga mat, towel, and water
  • Weights, bands, and props are always provided

Music & Vibe

Upbeat, hard-hitting tracks that fuel every set. Big beats for heavy lifts, steady tempos for control, and a cool-down soundtrack that feels like a victory lap. The vibe is high-energy but not intimidating — you’ll work hard, laugh harder, and maybe even RSVP to tomorrow’s soreness party.

What Makes It Popflow

We don’t just “do” strength training — we make it an experience. Sculpt: Strength combines science-backed programming with Popflow creativity, so you never plateau, never get bored, and always leave feeling stronger than you walked in.

What You’ll Get

  • Full-body strength and visible muscle tone
  • Better movement patterns for life outside the studio
  • Stronger joints, better posture, and confidence under load
  • The satisfaction of walking out stronger than you walked in

Sculpt: Strength FAQ

Do I need strength training experience?
Nope. We’ll coach you through form and progress you safely.

Will I get bulky?
The goal here is strength and lean muscle. You’ll build definition, not bodybuilder bulk — unless you’re hitting this class three times a day and chasing it with 300 grams of protein.

What if the weights are too heavy?
We’ve got a full range. Start light, build up when you’re ready.

Is this cardio too?
Strength is the focus, but we’re not afraid to toss in a burpee or two to keep your heart rate honest.

Why do Sculpt at Popflow?
Because we make lifting fun, smart, and motivating. Not just reps — an experience.

San Diego Fitness instructor leading class at Popflow Studios.

Don’t Just Read About It. Feel It.

Classes hit different when you’re in the room. Book your spot now and see why Popflow is San Diego’s boldest take on yoga, pilates, sculpt, and stretch.

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