Before putting on the boxing gloves, there’s always that moment of blind confidence that tells us we’re in good physical shape, capable of facing any obstacle. However, the body usually has a different opinion, reacting with resistance as soon as the real effort begins.
This phrase might just be the perfect description of how we felt when we had the chance to try a “smart” boxing session at BHOUT, a club that offers 45-minute HIIT (High-Intensity Interval Training) sessions through nine rounds of combat sports, strength training, and meditation.
Were we ready?! No, but we made it to the end, exhausted but very satisfied!
You, the bag, music, and lights in perfect sync. Are you ready for this round?
First things first: are you familiar with what HIIT workouts are? They’re a set of exercises that alternate between short periods of maximum effort (or high intensity) and rest intervals (or low intensity).
In other words, we’re talking about high-impact cardio exercises that boost aerobic capacity, burn fat quickly (600 to 1,000 calories per BHOUT session) , and can be done without equipment, using only body weight.
It is precisely this type of HIIT workout that you’ll find at BHOUT clubs (there are five in Lisbon), all within a game-based format.
Confused? We’ll explain it all to you!
When training is a game
At BHOUT clubs, the challenges are demanding : 45 minutes of hitting a high-tech punching bag.
The initial attitude usually goes something like the classic “Will I be able to last 45 minutes? Of course I will!”, but the reality shatters that assumption right away. However, there’s no reason to give up at the first sign of fatigue— we’ll explain why.
The key difference at these clubs lies in the technology applied to the equipment, specifically the punching bag that will be right in front of you throughout the entire class.
Each of these bags includes a screen that tracks the class’s progress in real time. The monitor displays the elapsed time, your score, and the force recorded with each punch—information you can view as soon as the workout ends on the BHOUT mobile app. This mechanic creates a constant focus during the workout (nobodylikes to come in last, right?).
Each session alternates between boxing, kickboxing, and Muay Thai movements , interspersed with brief moments of relaxation to calm the heart rate.
Lights, sweat, and zero “judgments”
Physical exhaustion doesn’t take long to set in— it’s perfectly normal! Five minutes of these classes, for those unaccustomed to intense exercise, are enough to shatter any illusion of ease, leaving many beginners literally lying on the floor ( it’s true—it happened to us).
Leaving the studio exhausted and completely out of breath is part of the process, but the coach’s guidance overcomes the fatigue by fostering a culture of zero “judgment.”
For those with less experience in the field, the on-site coach helps adapt the exercises, ensuring that no one is left behind and that everyone finishes with a final minute of “explosive” exercises that leave anyone gasping for breath.
Technology to make things easier… and other included services
Even though we aren’t regulars at gyms or CrossFit boxes , the BHOUT clubs left us quite impressed by all the associated technology, ranging from booking sessions on the apps to entering the club itself and opening our individual lockers—all of which are done through our mobile account. It doesn’t get any more practical than this.
After each session, you can also use the (private) changing rooms for a quick shower, as well as all the amenities for personal care (hair dryers, sinks, mirrors).
And because training isn’t everything, BHOUT clubs also have a social aspect, with a small area where you can hang out (before or after each session) with other “boxers,” complete with a coffee machine and free drinks.
Useful information:
Locations: Rua João Villaret 11, 1º (Roma); Estrada da Luz 28 (Laranjeiras); WTC Lisboa, Avenida Vitor Figueiredo 2 (Miraflores); Rua Júlio Borba 9 (Odivelas); Rua das Flores 5B (Almada); Oriente (Coming Soon)
Hours: daily, from 7:00 AM to 8:30 PM (last session)
Prices: starting at €9.90 per person
Reservations: on the website
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