Founded during a time of uncertainty, HIIT The Deck originated on Pier 17 at the Seaport in the midst of 2020. The boxing-inspired workout sessions provided an outlet, an opportunity for growth, and a chance to knock out mental and physical goals—even during the most challenging of times.

Now, HIIT The Deck has its own home at 10 Fulton Street, where indoor and outdoor classes and training continue to uplift New Yorkers’ minds, bodies and spirits.

Here, we learn more about what makes boxing and HIIT (high-intensity interval training) so effective from HIIT The Deck founder Stephen Frank.

What makes HIIT The Deck different from other workouts?

We integrate tons of mitt work, which sets us apart from other boxing gyms. Our small class sizes also allow us to pay attention to the proper form and technique for each individual in class. No class is ever the same.

What sparked your early interest in boxing?

Boxing is a family sport for me. Growing up, I had many family members and uncles in the sport — including Ronson Frank, who is my partner in HIIT The Deck. So it was natural for me to become involved with the sport at an early age, and follow my passion. Eventually that led to opening HIIT The Deck and creating an amazing community of family and fighters.

What does boxing give you, personally, that other workouts or sports may not?

Boxing challenges you to push through your own limits. What I love about boxing is how much of a mental sport it is. You can only go as far as your mind will take you — the only way you can beat your opponent is if you think you can!

Are there any strategies of a professional athlete that the average person can adopt in their own training or workout routine?

The key to success is consistency. Anyone can train the way professional athletes do simply by getting up in the morning and going to the gym — the first step is physically going there. I also recommend integrating HIIT exercises into your daily routine — such as burpees intervals, and of course, boxing — to maintain cardiovascular health.

What do you get out of training others?

What gets me up in the morning is the motivation to be a little bit better than the day before. I’m inspired to push my limits and the limits of our community at HIIT The Deck — seeing clients and fighters become a little better every day is my motivation to keep going strong.

Do you have a personal mantra?

My personal mantra is to keep applying pressure! This is a boxing phrase, but it’s also an analogy for life. Whenever you feel like quitting, or are feeling weak, or feel like giving up, it’s meant to inspire you to keep going — to beat the odds, and to ultimately realize how strong you really are. The proof is in the progress.

What’s next for HIIT The Deck?

Our plans are to keep growing with our community. Give us a follow on Instagram @HIITtheDeckNYC, or visit our website to sign up for classes and learn more.