MPower's timetable is built around four formats. Box is skill-based boxing and Build is strength training. Burn is high-intensity cardio, and BBB brings all three together in one session. Every class is coach-led and beginner-friendly, with live Myzone tracking, so you can't pick a wrong one. Still, they feel quite different from each other, and knowing what each involves makes it easier to choose a first class you'll enjoy.
This guide breaks down each format and the kind of person who tends to enjoy it. It finishes with how you might combine them once you're settled in.
Box is skill-based boxing
Box is where you learn to punch properly. The focus is technique. Power and coordination build as you improve. If you've never thrown a punch before, that's fine. The trainers teach everything, from how to wrap your hands to how to throw your first jab, and then build up to combinations.
Expect a lot of attention on your stance and guard. Your trainer will also watch how your feet and hips move with each punch. The work is still a solid workout, but the main goal is learning a skill and getting better at it week by week.
Box tends to suit people who:
- like learning something new and seeing their technique improve
- enjoy the focus that comes from concentrating on a combination
- want the coordination and timing that boxing builds
- find straight cardio a bit repetitive
If the boxing side of MPower is what drew you in, Box is a natural first class. You'll learn the basics that make every other format easier, because punches show up in Burn and BBB too.
Build is strength training
Build is MPower's strength format. Sessions are structured and progressive, so they're designed to make you measurably stronger over time. Trainers coach your form at every station, which matters a lot when you're new to lifting.
Strength training has a place in almost everyone's week. Australia's Physical Activity and Sedentary Behaviour Guidelines, published by the Department of Health, recommend muscle-strengthening activities on at least two days each week for adults aged 18 to 64. Build gives you a coached way to tick that box.
Build tends to suit people who:
- want to get stronger for everyday life or for sport
- prefer steady, controlled effort over flat-out bursts
- like seeing their numbers go up over a few weeks
- want expert eyes on their technique before they lift heavier
If you're nervous about high-intensity cardio, Build can be a comfortable way in. Strength work is generally done at a more controlled pace than cardio intervals, and the focus is on moving well.
Burn is high-intensity cardio
Burn is the conditioning class. It combines boxing with bike cardio for a full-body session aimed at endurance and fitness. This is the format where your heart rate climbs highest and your Myzone colours will spend time near the top.
High intensity doesn't mean you have to keep up with anyone else. Your effort is measured against your own heart rate zones, so a beginner working hard and a long-time member working hard can both be doing the right thing even if they look very different.
People who love a hard sweat and the feeling of a finished workout usually gravitate to Burn. It also suits anyone whose main goal is fitness and stamina, or who likes short efforts with a clear finish line.
If you're brand new to exercise, Burn is still open to you. Go in planning to pace yourself, and use the easier options the trainer gives whenever you need them.
BBB is the full spectrum
BBB stands for Box Build Burn, and it's all three in one session. You rotate through boxing skill work and strength stations, with cardio bursts in between. The MPower classes page sums it up with a simple line. If you only make one class a week, make it this one.
This format makes sense if your time is limited and you want the most variety from a single session. It's also good for anyone who gets bored doing one kind of exercise for a whole class.
BBB can also be a good first class if you're truly unsure what you'll like. You get a sample of each format in one go and can book the dedicated version of whichever part you enjoyed most.
How to choose your first class
If you're still stuck, these questions can help.
- What made you look at MPower? If it was the boxing, start with Box. If you want to get stronger, start with Build. Anyone mainly after fitness and a big sweat should try Burn.
- How much time do you have each week? If it's one class, BBB covers the most ground.
- How confident do you feel about exercise right now? Both Box and Build let you focus on learning movements at a steadier pace if you'd like to ease in.
- What time suits you? Sometimes the best first class is simply the one that fits your week. A class you can get to is more useful than a perfect class you keep missing.
You don't need to overthink it. Every format is beginner-friendly. Trainers offer modifications or extra challenge depending on the day you're having.
Mixing formats once you've started
The membership includes every session on the timetable, so you can combine formats however you like. Many people find a mix works well because each format supports the others. Box improves your technique for the punching in Burn and BBB, and Build makes you stronger, which helps your punching power. Burn lifts your fitness so you can work harder for longer in every class.
A simple starting pattern for a beginner might be two or three classes a week, with at least one Box or Build session for skills and strength and one Burn or BBB session for conditioning. Leave a rest day between harder sessions while your body adjusts, and build up from there.
The timetable shows when each format runs across the week, from early morning starts through to evening classes, plus Saturday mornings. Nothing is locked to set days, so you can change your mix as your week changes.
Trying all four during your free weeks
MPower's 2 weeks free offer includes unlimited group fitness classes across the whole timetable. That makes it an ideal time to try every format and see which ones you enjoy. There's a $0 joining fee, and you also get free boxing gloves to keep plus a free Myzone heart rate monitor. Places on the offer are limited.
On the membership page, the sign-up form asks which class you're most excited about, and "not sure yet" is one of the options. Pick whichever fits and send your details. The team will be in touch to book you in. Read more about each format on the classes page or call 0401 132 256 with any questions.
