Hong Kong Ultimate Fitness Guide

by | Dec 28, 2020 | 0 comments

Fitness in Hong Kong is important, but getting fit or staying fit in Hong Kong can be challenging. The city never sleeps; there’s always someone heading out for a drink and a bite to eat, and sometimes finding time to hit the gym in the city can be a challenge.

However, the great thing about Hong Kong is that there are lots of options out there to keep you toned, strong, and healthy – you just need to know about the best options. That’s why we have created the Hong Kong ultimate fitness guide.

Whatever your style of exercise and your fitness goals, we’ve got something that’ll get your heart pumping.

In this Hong Kong fitness guide, we’re going to cover:

After you’ve finished reading this guide, we hope you’re ready to achieve your fitness goals in Hong Kong. 

Where can I find high-quality, cheap yoga classes in Hong Kong?

Hong Kong is well known for having a large number of yoga studios. While some of these yoga classes in Hong Kong can be very expensive, there are also a number of cheap and free yoga classes available. You just need to know where to go.

The high energy levels of Hong Kong can be truly captivating, but we all need a release from the hectic city streets sometimes. Fitness in Hong Kong isn’t just about lifting weights or doing high-intensity workouts.

Instead, consider yoga. Yoga is a popular sport in Hong Kong, perhaps, because yoga offers a peaceful sanctuary within a busy, lively city.

In fact, yoga is now so popular that half of Pure Fitness’s studios in Hong Kong are yoga studios!

There are some great yoga studios in the city. Most of them follow the normal pricing practices of drop-in classes and monthly fees.

These can soon mount up, stretching your bank balance as much as your hamstrings.

In our article about the five best quality, lower-priced yoga studios in Hong Kong, we cover:

  • IKIGAI yoga studio, offering unlimited yoga sessions for a fixed monthly fee
  • Lululemon – not just about the cutest yoga pants in town, you can head to free early morning stretch sessions in-store
  • Yoga Union has an interesting take on pricing their classes; you pay what you feel the class has been worth to you
  • The Yoga Room – located in Sheung Wan, this studio offers a wide range of classes in a boutique studio across four floors
  • Prajna Yoga – this yoga studio in Lai Chi Kok offers aerial yoga classes, gentle yoga, wheel yoga, and more. Trial classes are available for $100.

Our article on the best yoga studios also covers why yoga is so important when living in Hong Kong, which types of yoga are available in Hong Kong, and the benefits of practicing yoga in a studio versus at home. 

If we have missed any tips on the best quality and value studios you’ve found in Hong Kong, please let us know in the comments section below.

Hong Kong ultimate fitness guide; what’s F45, and where are the studios in Hong Kong?

F45 originated in Sydney, now there are F45 classes all over the world. Now there are F45 gyms all over the world. No two classes are ever the same.

If you’ve not heard of F45 yet, where’ve you been? It all started in a Sydney gym in 2012, and in 2015 it went global with studios now all over the world.

The concept is to do 45 minutes of high-intensity training. It’s a body conditioning program that will burn fat and build muscle.

You won’t be alone in your endeavors – every studio across the world does the same workout on the same day but don’t worry; you will never do the same workout twice.

Studios are filled with technology – screens around the gym show you the current and next exercise. Instructors also facilitate F45 sessions to correct posture and suggest modifications, too.

Our guide to F45 in Hong Kong lists all the F45 studios across the city and a price list for some of the best-located F45 studios in Hong Kong.

If you are interested in fitness in Hong Kong, give F45 a try. All Hong Kong ID-holders can enjoy a whole week of free classes.

We love F45 because of frequent strength training. You won’t be able to avoid key exercises like lunges, squats, burpees, pullups, or pushups, and you’ll find yourself doing most of these exercises with relative ease once you’ve been training at F45 for a while.

What does this mean? Well, it might seem hard at first, and you might have to start with modified versions of the exercises, but before you know it, you’ll be getting stronger and fitter.

Are you into F45? What advice would you give to anyone looking to take it up? Leave your hacks and tips in the comments.

Which gyms in Hong Kong offer free trials or discounted rates for first-timers?

Pure Fitness Hong Kong offers high-intensity classes that ensure high calorie burn. These high intensity classes are offered in small groups and are called "Fuze" classes. We talk about Fuze classes in our Hong Kong ultimate fitness guide.

Hong Kong is notorious for getting people to sign up for long-term contracts, often a year or more, although you usually pay monthly.

Signing up for a gym is a commitment.

That’s why free gym trials in Hong Kong are such a great idea. You get to try before you buy, with your freebie lasting from a day up to a week with the places we’ve looked at.

Save yourself all the cruising around the internet; we’ve pulled together a list of the six best free gym trials in Hong Kong. We’ve got you covered with all the details you need to know:

  • F45: If you are an HK-ID holder, you’ll be able to enjoy a 7-day free trial.
  • Hit45’s intense, treadmill-based workouts will be sure to get you sweating. These are some of the hardest workouts available in Hong Kong.
    Hit45 offers a discounted price on initial classes. Totally worth it! 
  • CrossFit Typhoon: offers a one-week free trial of challenging, instructor-led CrossFit workouts
  • Pure Fitness Hong Kong: for people new to the gym, they will offer you all classes and equipment for a full day
  • Fitness First: Like Pure Fitness, you can sign up for a day, use any classes, and use any kit.
  • ClassPass: This fun and flexible system allows you to book a huge variety of fitness classes across Hong Kong. It’s all based on a points system.
    If you want to be constantly surprising your body with different exercises, this option is great. ClassPass offers a week’s trial for people new to Class Pass. 

It’s a good idea to try as many gyms as you can in Hong Kong. Once you’ve got an idea of what’s out there and what works best for you, it’s time to choose one to settle down with. 

Did you get a great deal on a free gym trial in Hong Kong? Please give us the lowdown in the comments.

Which are the best gyms in Hong Kong?

There are plenty of gyms available in Hong Kong but if you are serious about getting fitter, HIT45 Hong Kong is a great option. You will be doing treadmills sprints mixed with other cardio and weighted exercises. Hit45 is one of the recommendations we write about in the Hong Kong ultimate fitness guide.

Photo courtesy of HIT45 Facebook.

After your free trials, it’s time to commit to a gym in Hong Kong for the long haul.

In our guide about the best gym options in Hong Kong, we’ve included:

  • F45 – Ok, we love it, and you need to try it, then we won’t talk about it again. Maybe.
    F45 offers high-intensity interval training. They alternate between cardio and weights; for example, Monday is cardio, Tuesday is weight-focused, Wednesday is back to cardio.
    Each workout will cover the entire body. Because of this, you can be sure that you won’t be able to either miss a particular body part, and you’ll also be getting a good mix of cardio and weights.
    With F45, you will really notice that you’re getting stronger. Watch, your weights will increase over time. 
  • Hit45 – after an initial trial at a reduced fee, check out their monthly unlimited access pass; if you work out a lot, this could be a game-changer. We love Hit45 because of weight loss.
    Look around the room and talk to the people that attend these classes; weight loss is real. The reason?
    You’ll spend approximately half the class making treadmill sprints. One of the best things about Hit45 is that the treadmills they use are not the traditional treadmills; instead, the treadmills at Hit45 are ergonomic, which means much less impact on your body.
    It makes for a much more comfortable run. 
  • LCSD gyms – offered by the Hong Kong government. You will need to follow some rules, but you will get access to these heavily discounted gyms around the city.
  • Fuze classes – a new addition to Pure gyms; if you’re interested in this high-intensity program, try out one of the three different Furze types available.
    In recent years in Hong Kong, several high-intensity gyms have been popping up. As a result, some of the Pure group classes looked slightly tame compared to where Fuze classes come in.
    They offer more intense workouts at a higher workout rate than the traditional Pure classes. The only downside? The classes are super popular, so you’ll need to book early. 
  • Kayla Itsinine’s Bikini Body Workout is great as it allows you to work out anytime and anywhere.  I’ve done these workouts at home, in a hotel, and at the park.
    Even if you have a tiny amount of space, you should sweat a lot and get a good workout using this app. Best of all, there are plenty of workouts that don’t require any equipment.
    For people who want maximum flexibility in terms of when they want to work out but don’t want to compromise on intensity, Kayla Itsinine’s Bikini Body Workout is a great option. 

Before signing up with a gym, ask if they offer discounts if you sign up for a long time or even pay for more than one month upfront.

Which is your favorite gym in Hong Kong? If you have great tips on fitness in Hong Kong, don’t keep them to yourself!

Drop some names of gyms in the comments.

Where to buy home fitness equipment in Hong Kong

Want to buy home fitness equipment in Hong Kong? We have a whole article dedicated to this topic.

The pandemic has seen demand for home fitness equipment surge. With gyms shutting down at a moment’s notice, it is good to have home fitness equipment to use to ensure you get a great workout.

There are so many different types of fitness equipment available, from small items such as skipping ropes and hand weights to large and heavy items such as a home squatting rack.

Sometimes it isn’t easy to know exactly what you should buy; in our article on buying fitness equipment in Hong Kong, we provide a complete guide on where to get the best fitness equipment, shoes, clothing, and other items.

We also have a section on our top picks for small effective gym equipment that can be used at home or a nearby park.

If you want to move beyond the more basic fitness equipment, you could consider;

  • Barbells and dumbbells
  • Heavy ropes
  • A treadmill
  • A static bike
  • Weight benches
  • Weight machines

In our article on home fitness equipment, we also talk about our favorite stores to buy each piece of equipment.

Tips on becoming a powerlifter

Are you a beginner and want to learn more about powerlifting? We have a whole article dedicated to this topic.

Are you interested in powerlifting, but you don’t know where to start? Our guest blogger, Sophia Khan, has written an article to help make powerlifting more accessible to women.

Sophia talks about her own powerlifting journey and explains that the powerlifting community is warm and friendly and has helped her with her journey.

What is powerlifting? It’s a fitness activity that tests people’s maximum strength on three compound exercises; squat, bench, and deadlift.

The benefits of powerlifting include;

  • Fat loss and body re-composition
  • Endorphines; you will feel great
  • Meeting a group of like-minded individuals; great comradery.

If you are interested in powerlifting, there are 7 key steps:

  • Join a gym
  • Find the right program
  • Start with hypertrophy
  • Perfect the basic lifts
  • Attend a powerlifting meet
  • Consider competing as a powerlifter
  • Just train!


How much should a yoga class cost in Hong Kong?

If you are paying per class, you can expect to pay anywhere from $200 and upwards for a single yoga class. The cost per yoga class will decrease if you sign up for longer-term memberships, monthly and longer.


How much do personal training sessions cost in Hong Kong?

The minimum cost for a one-hour personal training session in Hong Kong is approximately $500. The average cost of a one-hour personal training session is around $650, and on the high-end, you might expect to pay as much as $1,000 an hour.



There are so many great fitness studios in Hong Kong, whether it’s yoga, Cross Fit, traditional gym classes, HIIT, or anything in between. If you love fitness, you’ll be sure to find a great venue to work out with like-minded people.

After reading this Hong Kong fitness guide, we hope you’re better informed about the best fitness options in Hong Kong. Now you just need to find the best classes you like.

Don’t forget to try as many free or discounted class trials as possible before signing up for a long-term membership.

Have we missed something? If you have some tips on fitness in Hong Kong, please let us know in the comments section below.

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