The Flye Experience

FLYE is a fitness experience of joy, culture, and self-expression where you feel uplifted by movement and music to break out of your shell. 👯 This sweat-drenching, effective cardio & HIIT workout will leave your body pumping with endorphins. 💦 Unleash your inner self amidst our lively club-inspired fitness studios at the hip Mihn club with flashing lights and pro DJ equipment for a holistic FLYE experience. 🎵🎧

FLYE's rhythmic cardio classes (athletic drills disguised as dance) and HIIT routines combine divergent musical genres (K-pop, Brazilian funk, etc.) and various dance styles (samba, Bollywood, hip hop, etc.) that will FLYE you around the world. We merge culture, fitness, dance, and the best beats in an action-packed, exhilarating 55-minute cardio party 🔥🔥🔥You can now connect your tech and see the real-time impact of FLYE on your heart rate activity and calorie burns!

Our unique studio and concept

Initially created by DJs to ensure a safe space for clubbing, music and dance, this hip, indie club screams cool from all 4 of its walls. It has sexy purple and pink lights (especially curated for FLYE classes), an amazing DJ system tuned and calibrate to feel every beat. We are so in love with this place, their mojo meshes perfectly in sync with ours.

Flye Classes

Created, inspired and designed by two girls in Hong Kong passionate about fitness & dance: a lawyer, and a sports physiotherapist with 11 years of experience.

a typical FLYE Class Consists Of:

30-35 mins of DANCE cardio

(Think aerobic drills + super easy dance moves)

10 mins of HIIT

(Tabata Style)

10 MINS OF AN EASY CHOREOGRAPHY OF SELECT DANCE GENRES

(Genres such as Salsa, Dancehall, Bellydance etc)

Classes take place under pulsating lights and the BEST DJ sound system.

Themed Classes

Never boring! Whilst maintaining our core class structure, we switch things up with special themes to make your FLYE experience even better! We take you to different destinations, with distinct musical genres, and even travel in time.

Our current themed classes all follow our core class structure but has a little bit of a themed flavour for extra fun! XO

SEOUL2RIO

Hard-hitting & catchy K-pop hits followed by low dropping & sensual Brazilian funk and sertanejo (Brazil's country music).

Dance Cardio: More dance moves for those who want a tad more grooving. Cardio intensity (7/10).

HIIT: Individual & group drills Tabata style.

Choreography: Samba and carnival party dance-off.

DIVA NATION

Hits of female artists around the world from Korean sensations to Latina queens to American goddesses.

Dance Cardio: Less dance moves and more aerobic moves. Cardio intensity (9/10).

HIIT: Individual & group drills Tabata style.

Choreography: Bollywood dance-off

BOLLY-HOOD

Taking you from Delhi with Bollywood to the Bronx with hip-hop.

Dance Cardio: Split evenly between dance and aerobics so you can get the best of both worlds. Cardio intensity (8.5/10).

HIIT: Individual & group drills Tabata stlye.

Choreography: Hip-hop dance-off

But I cannot dance!

Yes, you can! This is not a technical dance class - it's a dance-inspired workout, babe! If you can do the moves shown below, you'll be just fine! We do variations of basic moves so you feel the burn and intensity -- a real workout guaranteed!

V-step, high-high,
low-low

Kick ya face

Jumping jacks

Throw it out the window: grapevine and a little twist at the end (our fav!)

Do you have other classes?

YES! Whilst dance cardio workouts are our DNA, we are creating a range of other types of FLYE classes including:

FLYE Pilab (coming soon): a mix of pilates, rehab, strength and conditioning exercises) expertly designed by our resident sports physiotherapist for a lower impact workout option with the same burn, all aimed at improved posture, core, tone and injury prevention. A whole lot of bang for ya buck we say!
FLYE HIIT, FLYE with PWR (body pump style exercises), FLYE Flex (active stretching), and much more is under development…all with the same FLYE immersive experience.
ROPE SKIPPING FAT BURN!er CLASS: Our beginner-friendly, fat-burner rope skipping class will keep you on your toes (literally) to jump to the beat! We merge rope skipping, fitness, techniques, and the best beats in an action-packed, 55-minute empowerment session.
FOUNDATIONS CLASS: Did you want to work on the FOUNDATIONS of our signature Cardio Dance BURN!er Class? This is the class for you! Take a step back with less intensity and more focus on coordination allowing you to feel more confident with our signature moves.

FLYE performance tracking & metrics

Measure that burn! FLYE workouts are not only uber fun, but they are effective. We integrate tracking tech in our classes so you can see your stats (heart rate, calories burned) relative to your fellow FLYE crew and over time.

What are the benefits of this workout?

Getting your Cardio requirements (it's REALLY important!)

FLYE classes are designed so that you will be working intensely and continuously for at least 30 minutes during our cardio section and thus your heart rate will reach 70-85% of MHR (maximum heart rate). The American College of Sports Medicine, American Heart Association, and other reputable scientific bodies recommend 3 to 5 cardio sessions of at least 45 minutes per week* Therefore, 3 to 5 FLYE classes a week will keep the doctor away.

Get your aerobic-fat burning! During the initial 20 minutes of a FLYE class (the rhythmic cardio section), your body uses carbohydrate and glycogen stores as its primary fuel source. After 20 minutes of constant movement, the body starts to burn body fat to power the muscles and body.** This is known as "aerobic fat-burning."

Stay away, heart disease! The research clearly shows that getting the recommended amount of cardio exercise will reduce the risk of heart disease, stroke, certain types of cancer, type 2 diabetes as well as early mortality.*** It also helps combat loss of bone density and risk of osteoporosis as well as overall mental well-being. Viva rhythmic cardio! Long live, FLYE crew!

*Source:Garber Carol, Bryan Blissmer, Deschenes Michael et al. "Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Muscular and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise" Medicine and Science in Sports and Exercise 43(7):1334-1359, July 2011
Access: https://journals.lww.com/acsm-msse/Fulltext/2011/07000/Quantity_and_Quality_of_Exercise_for_Developing.26.aspx US Public Health Service, Office of the Surgeon General. "Physical Activity and Health: A Report of the Surgeon General." Atlanta, GA: US Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion; 1996
**Source: https://www.bistromd.com/exercise/the-difference-between-aerobic-and-anaerobic-exercises
***Source: Myers J, Prakash M, Froelicher V, et al. "Exercise capacity and mortality among men referred for exercise testing". N Engl J Med.2002; 346: 793–801.

Interval Training and Afterburn

The high intensity interval training (HIIT) section gives you literally speaking the most bang for ya buck by burning calories up to 48 hours after your workout.

Interval training (also known as anaerobic exercise) creates an oxygen deficit and relies on whole-body metabolic energy expenditure. Due to the big, explosive movements you do, you will effectively create an oxygen "debt" as your body needs to create adenosine triphosphate(which is your body’s fuel used for muscular activity) in the absence of oxygen. Anaerobic training is generally defined as training in the 85 to 90% of your maximum heart rate.*

You will achieve this maximum heart rate during your FLYE workout --how do we know?! Because you will be hitting it so hard you will be fighting for air!

This also creates an "afterburn" effect which is defined as EPOC (excess post exercise oxygen consumption). It is the amount of oxygen required to restore your body to its normal, resting level of metabolic function (called homeostasis). It also explains how your body can continue to burn calories long after you have finished your workout. Similar to how a car’s engine remains warm after being turned off, once a workout is over and you’re back in your daily routine, your body’s metabolism can continue to burn more calories than when at complete rest.*** Who wants more cake?! Yayyyyyy!!!

*To find out your maximum heart rate go HERE
** Source: https://www.bistromd.com/exercise/the-difference-between-aerobic-and-anaerobic-exercises
***Source: Arney Blaine, Foster Carl, Porcari John "EPOC. Is it real? Does it matter?"ACSM Health and Fitness Journal.Vol. 23 (4). Pp. 9

Neuro-muscular coordination

This is defined as the ability of the central nervous system (CNS) to control the muscles in the execution of multi-limb functional movements which is the case when you do aerobic/dance type movements. Your CNS as well as specific control centres in your brain and body are working hard to watch and then follow the movements which change regularly.* Therefore, getting your regular dosage of FLYE classes will help to make you more coordinated and the centre of attention (if that's what you like) when dropping it like it's hot in the club or the next party!

*Source: Knierim James Ph.D, "Motor Units and Muscle Receptors"Neuroscience Online, Department of Neurobiology and Anantomy ,McGovern Medical School at UT health.
Access: https://nba.uth.tmc.edu/neuroscience/m/s3/chapter01.html Neuromuscular Coordination Lab, Neural Rehabilitation Group -CSIC.

Bone Density

Ladies this is a BIG one for us especially as we start to age like wine (of course!). Research* suggests that we are more than 4x as likely as men to develop conditions such as osteoporosis.

Impact exercises and weight-bearing exercises such as those jumping V-steps and jumping lunges in class will help to combat loss of and even improve quality and density of our bones.**

*National Osteoporosis Foundation https://www.nof.org/preventing-fractures/general-facts/what-women-need-to-know/
** Source:Nikander R, Sievänen H, Heinonen A, Daly RM, Uusi-Rasi K, Kannus P. Targeted exercise against osteoporosis: A systematic review and meta-analysis for optimising bone strength throughout life. BMC Med. 2010 Jul 21;8:47.
**Source:National Institute of Health https://www.bones.nih.gov/health-info/bone/bone-health/exercise/exercise-your-bone-health
**Source:Slowing Bone Loss with Weightbearing exercises https://www.health.harvard.edu/staying-healthy/slowing-bone-loss-with-weight-bearing-exercise

Mood and Well-being

Regular exercise such as FLYE's classes have a profoundly positive impact on depression, anxiety, ADHD, stress relief, memory improvements and more by releasing those good ol' endorphins.* You'll be hopping, skipping and jumping your way during and after class. You will also be surrounded by amazing chicas just like yourself so making friends is too easy at FLYE.

*Source: Weir Kirsten,"The exercise effect" American Psychological Association December 2011, Vol 42, No. 11 Print version: page 48
Access: https://www.apa.org/monitor/2011/12/exercise

Buy A Pass

Want to learn more?

Our Co-Founders

Our founders Upekha and Eliza, met in a club in Hong Kong and instantly bonded over their love of dance, fitness, travel and nightlife.

Walking home one night after another sweat drenched night out they came up with the idea of FLYE.

Chinese-Panamanian lawyer, Eliza and Sri Lankan-Australian ex competitive dancer and physiotherapist, Upekha, joined forces and voila their baby FLYE was born.

Learn more about the FLYE co-founders and team here.

“We wanted to re-create that high of dancing our hearts out to upbeat, high-tempo tunes as a fun way to stay fit. We combine dance-inspired cardio and HIIT routine with team drills to music from around the world in a party atmosphere ambiance”

- Eliza Jiang

FAQ

1. I'm in! How much does it cost? Tell me how to FLYE

Our drop in class price is a serious bang for ya buck at just 250HKD. If it's your first time FLYEing with us then you have access to our 2 for 1 Pass.

To sign up, create a FLYE user account here, and select the packages you would like to purchase!

2. How is it different from Zumba?

FULL BODY MOVES.
FLYE has less hips isolations and more full body functional movements (think jumping jacks, high kicks, air punches) - see here leaving NO muscle untouched.
INTENSITY.
FLYE's signature cardio class is an intense aerobic workout designed to get your heart rate up to 80-85% of Maximum Heart Rate or 70-85% of Heart Rate Reserve for at least 15-20 minutes, which cannot be achieved with isolated or non-impact movements. The benefits of our programme is here.
FLYE's moves are less Latin and more international. You could literally FLYE anywhere with us!
Dance Style
FLYE's moves are less Latin and inspired by street styles such as jazz, hip hop, vogue, twerking, with the occasional pinch of Latin. All with very high energy! You could literally FLYE through any dance genre with us!
BEATS.
FLYE's international tunes are high energy, high BPM, and upbeat, rather than Latin-centric. Our crew is immersed into the music of another culture in our themed classes with Brazilian funk, K-pop, Bollywood, samba, hip-hop, even bossa nova! Which other fitness class takes you travelling around the world with music and dance?!

3. What classes do you offer?

On top of our signature cardio class, we will be introducing our FLYE Pilhab class coming out VERY SOON, which contains a mix of pilates, rehab and strength and conditioning exercises, expertly designed by our resident sports PHYSIO for those who prefer more low-impact exercise but still the same wholesome, serious burn whilst targeting specific areas for improved posture, core, tone and injury prevention.

We are currently developing other classes like FLYE HIIT, FLYE with PWR (body pump style exercises), FLYE Pilhab (designed by a physiotherapist), FLYE Flex (active stretching), and much more…all with the same FLYE immersive experience.

4. What should I wear?

Anything comfortable you can move and t-werkkk in works best --usually athletic wear is best (runners, sports top, t-shirts). However, if you're feeling in the mood feel free to spice it up with some colour and personality -remember we love you for YOU!!! No judgment, just a safe space to work out and express yourself.

5. What are the benefits of FLYE's workouts?

Seriously, there are so many! If you want to know some of the biggies, click here and we'll love to tell you more.

6. I can't do too much impact activity, do you have classes that could work for me?

Of course la! Keep an eye out for our next addition FLYE Pilhab coming out VERY SOON, which contains a mix of pilates, rehab and strength and conditioning exercises, expertly designed by our resident sports PHYSIO for those who prefer more low-impact exercise but still the same wholesome, serious burn whilst targeting specific areas for improved posture, core, tone and injury prevention.

7. What do I bring?

Remember to bring a towel (you gonna need that baby -trust us!)! Oh and don't forget the water bottle either (Mihn Space has filtered water). There will be water bottles for sale too in the vending machines at Mihn (just use your Octopus card). But let's try to bring our own water bottles and do our part for mother Earth, the only place we can live in.

8. How often should I do the workout?

Well, we say 2 to 3 FLYE workouts a week will keep the doctor away and we ain't kidding! FLYE classes are designed so that you will get the recommended (and more) amount of both aerobic and anaerobic exercise recommended weekly. Click here to learn more about the benefit of FLYE.

9. Where do you hold your classes?

ALL of our regular classes (unless otherwise indicated) will take place at Mihn Space. This means our venue has sexy, fun lighting and THE BEST sound systems for THE BEST beats! Woop!

Mihn Space (Sheung Wan)

This hip, indie club screams cool from all its 4 walls. It has sexy purple and pink lights (especially curated for FLYE classes), an amazing DJ system tuned and calibrated to feel every beat. We are so in love with this place. Initially created by DJ's to ensure a safe space for clubbing, music and dance, their mojo meshes perfectly in sync with ours.

INSTAGRAM | 279-281 Des Voeux Rd Central, Sheung Wan See here for the map to the venue