Getting Started

We have group classes for all levels - you do not need prior martial arts or fitness backgrounds to start at Spartan. Nor do you need to be in top physical shape to do our classes.


Just show up with the right attitude and a willingness to learn... We'll take care of the rest!


Your First Class

There are a few things of note to get you better prepared for your first Spartan class.

Bring a towel and/or an extra shirt (to change into after, as you'll be sweaty)

Bring a water bottle or drink to rehydrate

Arrive at least 15 minutes ahead of your class start so we can get the requisite paperwork out of the way and give you a quick tour of the studio

Regardless of whether your class is in the morning or evening, you should keep yourself well hydrated throughout the day. 

We'll give you a quick tour of the studio so you know where everything is. Now would be a good time to bring up any questions or concerns you might have. We will also be asking you about your background (prior experience, general fitness levels, etc.) and your training objectives. 

During Class

Whether you are in for a Krav Maga or Combat Fitness class, we will always start with a warm-up and a stretch to get you physically and mentally prepared for training.


Things will move and progress pretty quickly after the warm-up. In each class (Krav Maga or KRAVfit) you'll be learning a skill - a strike (punch, kick, knee or elbow) or a self-defense technique. You will be learning proper execution of these skills but, most importantly, you will be learning it in the context of combat. So it will never be like a cardio-kickboxing class where you are blindly doing combos on a bag for the sake of movement - here, you are typically working with a partner and striking mitts or pads. 



Don't worry, your instructor will demonstrate and explain everything beforehand and there is usually a progression from learning the skill/technique, to executing it under stress and fatigue. Listen to instructions carefully, feel free to ask questions if you are unclear and work at your own pace. You will want to push yourself but always work within your limits and listen to your body. Conditioning will come with continued training.


Before you know it, we are cooling down, the class is over and you are left wondering where the hour went.

After Class

Classes are essentially one big high-intensity interval training (HIIT) session and can get pretty intense. Again, regardless of whether you took a Krav Maga class or did one of our Combat Fitness classes, the intensity levels get up there and participants can burn up to 1,000 calories in the course of an hour.

This type of vigorous exercise keeps your body burning calories for hours after your training session is over. This effect is called excess post-exercise oxygen consumption (EPOC) or, most commonly known as the afterburn. It highlights the added benefits of a HIIT session.

So while our focus is on teaching you practical skills, you will walk away with far more - you will move better, lose weight faster, build lean muscle quicker and increase aerobic capacity enabling you to last longer.

These effects will allow you to better live an active, high-performance lifestyle.


So go ahead and book your next class now.


Mondays: 6:00 am - 9:30pm Tuesdays: 5:30 am - 9:00pm Wenesdays: 6:00 am - 9:30pm Thursdays: 5:30 am - 9:00pm Fridays: 6:00 am - 9:30pm Saturdays: 8:00 am - 12:00pm ​


3325-B MAINWAY BURLINGTON, ONTARIO (Between Walkers Line & Guelph Line)


(416) 627-8387