IQ Studio

Wesite image Queenax

Welcome to the IQ Studio

The IQ Studio is an intelligence training space which houses Australia’s largest Queenax system and the PRAMA Vertical 3.0 interactive wall.

This space allows us to develop innovative training programs based around high intensity interval training (HIIT), to help members train smarter and get results faster than ever before.

The equipment is incredibly flexible. This allows members to completely customise and personalise workouts, with the support of our qualified instructors.

Please note that the IQ Studio will be closed for exclusive use during class times.

What is HIIT?

HIIT is a training technique that will give you a whole body workout in a short amount of time. It involves intense bursts of exercise followed by rest, or continued high intensity exercise with an active recovery period instead of a rest. 

The training is designed to get your heart rate up and keep it up – meaning you’ll burn more fat in less time. 

What are the benefits? 

  • Increases your metabolism for up to 48 hours after the workout AND burns more fat 
  • Efficiency – workouts can range from 15 minutes to 45 minutes so you can fit it into your busy schedule
  • Quick and convenient – you need less time to perform these shorter workout
  • Healthier hearts – although it’s high intensity, the increase in heart rate during the work outs produces a higher cardio output over time 
  • You lose weight, not muscle as you’ll still be using weights (or body weight to keep those muscles active)
  • It’s varied – no workout needs to be the same! 
  • Equipment is optional – you can use just body weight, but to mix it up equipment is recommended 

Why is HIIT so relevant?

The American College of Sports Medicine (ACSM) surveyed more than 4,000 fitness professionals, and the results are in: High Intensity Interval Training (HIIT) is forecast as next year’s most popular trend in fitness. HIIT training is made up of bursts of all-out exercise followed by short periods of rest for recovery. 

Read the research article.

See our new HIIT based IQ Studio Program.

Class Descriptions


Improve strength and endurance in this complete body workout with a combination of resistance strength training followed by an intense cardio workout 

What it involves:

Strength and resistance. Starting with a rounds of strength and resistance based exercises in a workout format (i.e. 5 set of 20 reps). This will always be followed by a finisher that will really push them hard cardio wise.


A metabolic conditioning workout involving functional strength exercises, followed by a fast paced high intensity circuit that will challenge your cardiovascular capacity.

What it involves:

The class will start with a strength component that is put into a workout - using the Queenax

There will then be a workout – this will be cardio and weights based, revolving largely around whole body movements and using both the Queenax and the cardio equipment

If there’s time there will be a 5-10 minute finisher 


Total body conditioning - using a variety of workouts such a tabata and reps that will increase endurance, strength and plyometric movements.

What it involves:

Even the warm up is a workout!!

The cardio will be a lot of work with little rest. Again based around the Queenac with some cardio machines involved. Example would be tabata workout. 20 seconds on 10 seconds off.


A high intensity boxing circuit encompassing technical aspects of boxing with core strengthening exercises. 

What it involves:

This will be based around boxing using the pads and bags as well as footwork.

High cardio output and overall body conditioning.


A demanding workout using the kettlebell in a variety of dynamic movements to build strength and stamina, improve flexibility and joint strength.

What it involves:

Similar to Metcon this will start with a strength exercise such as KB lunges to warm up

They will then move into the workout – usually an AMRAP or Rounds for Time workout

If they are resistant or unable to use kettlebells then they can use dumbells.


A unique and non-stop workout utilizing all three energy systems with a combination of cardio endurance, stamina and power movements. 

What it involves:

All out cardio. Usually a calorie or reps workout that people will work through either in partners or alone. Will use the cardio equipment and less of the Queenaax


Challenging strength and stability exercises combined with functional conditioning to improve all aspects of fitness including power, strength, balance and mobility.


Assumes that you know the mechanics of the class and have the physical strength to complete more repetitions.

Queenax Training System

With the ability to easily attach, remove and reconfigure training accessories, The Bridge supports a dynamic variety of suspended bodyweight and functional group training. The equipment is incredibly flexible. This allows members to completely customise and personalise workouts, with the support of our qualified instructors.


PRAMA Interactive Wall

PRAMA VERTICAL 3.0 interacts with members in a totally different, innovative and fun way by using symbols and lights on the wall.