The HIGH Fitness formula, as you know it, hasn’t always been the staple workout we all know and love. Over the last 10 years, we’ve evolved HIGH into the dynamic, body-sculpting, core-strengthening, slow-and-low, arm-burning, sweat-inducing, cardio-pushing workout with a splash of barre that it is today. We’ve experimented with adding and removing different elements over time to truly perfect it.

In the beginning, before we created HIGH, Emily and I taught “dance fitness” classes. They consisted of a warm-up, cardio tracks, and a cool-down. THE END. We’d warm up, pound out 15 cardios in a row, cool down, and call it a day. It was really fun, but jeez—it definitely wasn’t as effective or beneficial as it could have been.

As we began to evolve our classes into what is now HIGH Fitness, we realized that mixing things up not only made classes more fun—it made them a better workout. From the start, our “why” has been to create what we think is the perfect workout: one that’s both FUN and CHALLENGING.

We found that workouts that were super effective were often a grind—you couldn’t wait for them to be over. On the flip side, workouts that were super fun felt like a party but didn’t deliver the same results. We realized there was a missing niche in the fitness industry to combine the two, and we decided it was up to us to create it. That, my friends, was our WHY for HIGH—and the reason the formula has evolved into what it is today.

Back in the day, Emily started doing one toning track right after the warm-up in her dance fitness classes to get those legs warmed up and ready to rock. At this point, she had moved back to Utah, and I was in Canada. We would always trade choreo and ideas back and forth. I tried adding the toner and loved it so much that I started adding toning tracks after every two cardios. Emily followed suit, and that became the HIIT training element of HIGH.

When HIGH officially launched as a brand, the formula looked like this: warm-up, toner, cardio, cardio, toner, cardio, cardio, toner... all the way to the end, where we closed with our signature arm track. (The arms were always a staple from the beginning, inspired by ballerina arm isolations, contractions, and long holds that sculpt those beautiful arms.)

Then came the Cardio Pushes. We noticed that some cardios were harder and more intense than others. To distinguish them, we split them into two categories: Cardios and Cardio Pushes. At first, we didn’t have set spots for Pushes—it was like the Wild West, with instructors throwing them in here and there. Eventually, we decided to place the Push tracks at the peak of class to create a bell curve, which increases performance, improves endurance, and maximizes results.

We began choreographing Push tracks with specific plyometric moves—like burpees and tuck jumps—to:
 A. Clearly differentiate them from regular cardios, and
 B. Push participants to reach their optimal potential.

Cardio Push tracks are now iconic to HIGH. They allow participants to go as HARD as an athlete—or modify as needed.

It didn’t take long before our signature Standing Ab Tracks were added to the mix. We wanted to include some core work, but keep it equipment-free. The answer? Our standing ab track, which targets and isolates the core while challenging balance. This boosts core engagement big time. “Work” by Iggy Azalea was our first ab track—and it's still one of our faves!

These days, all HIGH classes finish strong with our Ab + Arm finisher—if you know, you know. 😉

Next came the Barre Track Era. As with many things, what goes up must come down. After our two peak cardio push tracks back-to-back, we knew we needed an active rest track to reset the body and stamina. The barre track focuses on small muscle groups, balance, and core stability. For many, it’s their favorite part of class because it provides a mental and physical reset. But don’t be fooled—barre tracks aren’t a break. They’re just a shift in energy and muscles.

After a few years with this dynamite formula, we added one more niche toning track: Slow & Low. And yep—it’s exactly what it sounds like. This track focuses on burning out the lower body with slow, controlled movements. Think squats, lunges, and holds—no jumping here. It’s a love-hate kind of track, but the perfect burnout right before the peak of class.

With so many unique and beneficial categories, we’ve learned to ensure every track is true to its category—no identity crises here! We focus on choreo that fits the purpose of each section, so it’s clear what you’re working. Watching some older tracks now makes us giggle—there are toning moves in cardios and vice versa. But we LOVE doing our originals because they’re nostalgic and so freakin’ fun!

In the end, HIGH has evolved into a full-body workout that delivers cardio, strength, toning, and core work—and gets you seriously fit. If you’re a participant and never even noticed there was a formula… that’s because you’ve been having too much fun! But yes, the HIGH formula goes like this (example of a 60min HIGH class):

And now, we don’t just offer HIGH. We have:

Anyone at any fitness level can do HIGH because we truly have something for everyone. Oh, and we also have a music-driven deep stretch format called YO—but we’ll save that formula and story for another blog. 😏