The X4 Workout

Lace Up and Leave the Rest to Us

X4 is 50 minutes of efficient instructor-led exercise made to maximize your time in the gym. Classes start with a 5-minute dynamic warm-up before heading into 40 minutes of station rotation targeting all areas of fitness. Wrap up with a 5-minute cool down to lower your heart rate and transition into your post-workout recovery.

Our methodology is rooted in scientific research and real-world testing, but the best way to understand the power of X4 is to try it yourself.

CLASSIC

X

FLEX

X

STRENGTH

X

BURN

X

PUSH

X

PULSE

X

HYBRID

X

CLASSIC X FLEX X STRENGTH X BURN X PUSH X PULSE X HYBRID X

Repeat Effort, Not Repeat Classes

X4 rotates 7 class types to keep your workouts fresh and fun. Every day is different as these class types keep you inspired and working hard. Plus, every month, we check our progress with a benchmark.

  • A group of people exercising with dumbbells in a gym during a workout class, led by an instructor.

    Classic

    The most varied and versatile template in X4 — a staple of the program. Classic blends strength, conditioning, and interval formats in different ways each session, giving members a little bit of everything. Stimulus: mixed conditioning — exposure to all systems in one workout.

  • Two women doing suspension training exercises at the gym, holding onto straps attached to the ceiling, with a display screen in the background.

    Flex

    Moderate weights in medium rep ranges focused on muscular endurance, hypertrophy, and accessory strength for upper or lower body. Smooth, controlled, repeatable movement under fatigue. Stimulus: muscular endurance + hypertrophy.

  • Two women lying on a workout bench lifting dumbbells during a fitness workout in a gym.

    Strength

    Heavier loading, slower tempo, full ROM, and explosive contrast work. Strength is about slowing things down, owning positions, and moving with control while developing power. Stimulus: maximal strength + controlled time under tension.

  • People running on treadmills inside a gym, with large windows and a digital screen menu above.

    Burn

    Higher-effort conditioning day with lighter weights, high volume, and bodyweight work. Stations start and end with machine intervals, focusing on longer attacks and steady pushes. Stimulus: aerobic conditioning + light weights high volume— Zone 3 to low 4.

  • Two men doing a TRX push-up exercise in a gym with black walls and fitness equipment.

    Push

    A threshold-based intensity day where members push against the clock on task-oriented blocks. Heavy focus on repeatable effort, grit, and pacing through full-body compound movements. Stimulus: threshold conditioning + sustained high effort.

  • People exercising on the floor in a gym, performing stretching or core exercises.

    Pulse

    A low-impact aerobic + core day featuring a 5–2:30–2:30 structure. Ends with a sharper final push that elevates intensity while staying joint-friendly and sustainable. Stimulus: Mixed metabolic intervals + midline.

  • People running on treadmills in a gym.

    Hybrid

    The full package: 6 minutes of strength or accessory work followed by a 3-minute burst of high-intensity intervals (attacks/sprints). Strength first, conditioning second. Stimulus: foundational strength + short anaerobic bursts.

The Four Elements of Fitness

The X4 workout leverages the four elements of fitness: VO₂ Max Work, Resistance Training, Metabolic Intervals, Functional Movement Patterns. It’s a scientific methodology that ensures a full-body workout targeting cardiovascular health, muscular ability, power development, and metabolic conditioning that directly transfers to strength outside the gym.

Women participating in a workout class, holding black medicine balls overhead in a gym.

VO₂ Max Work

We help you build up your endurance so you can go longer and feel fitter.

Resistance Training

We focus on making you stronger with real, functional strength for everyday life.

Metabolic Intervals

We use intervals that train both your stamina and your speed, so you get a balanced cardio workout that keeps you versatile.

Functional Movement Patterns

We train you to move better in all the ways your body is meant to move.

A 50-Minute Workout is 5% of Your Day

A huge hurdle for most of us is: when? At X4, our workouts will push you, but they’re intentionally short so our members can commit to a weekly regimen. Plus, our schedule offers several class times daily to help our members fit their fitness into busy lives.

Find Your Class

 Frequently Asked Questions

  • X4 is a group fitness gym that provides full-body workouts in just 50 minutes so you can work out and get back out to the life you love.

    “X4” is shorthand for the synergy of our four fitness components: VO₂ Max Work, Resistance Training, Metabolic Intervals, and Functional Movement Patterns. Our methodology is the most effective way to make sure our members get and stay strong for themselves and for all they may come across in their daily lives.

  • Our classes change every day and incorporate hundreds of different exercises, but you can bet on a combination of cardio equipment, free-weights, the floor, and more.

  • Yes! But also, no. It’s all about the effort you put in. And, we offer video demonstrations and low-impact modifications for every exercise to ensure everyone stays safe. Our goal is sustainability, not overworking to injury.

    Our coaches focus on proper form and appropriate intensity for your fitness level, not anyone else's. Many of our members once started as complete beginners.

  • Comfortable athletic clothes and closed-toe shoes. We also recommend bringing a water bottle and a sweat towel.

  • While we’ll welcome you to any of our classes on the schedule, we recommend starting your journey with an X4 Classic workout if possible. This will give you the best chance to experience all the standard elements of an X4 class while still challenging you with a great workout.

  • While our workouts do include dynamic movements, we always provide low-impact alternatives. Many members with joint concerns thrive at X4 because of our smart programming and attentive coaching.

  • Most members feel stronger and more energetic within the first two weeks, but physical changes typically become noticeable to others around 4-6 weeks of consistent attendance (3-4 times per week).