With many people spending a majority of their day sitting down at a desk, it is more important than ever to stay active and healthy in our daily lives. The negative effects of a sedentary lifestyle on our health might not be apparent at first, but if left alone, can develop into more serious health problems. Physical inactivity can increase your risk of mental and physical health concerns such as:

  • Obesity
  • Type 2 Diabetes
  • Some types of cancer
  • Cardiovascular disease
  • Depression

Here at Rio Gyms, we’re fighting back against the sedentary lifestyle with our functional training classes, right here in Perth. Through a mixture of high-intensity workouts and circuits, our functional training classes are designed to improve overall health and build strength. In addition to physical health and as part of a holistic health performance strategy, our program aims to build mental and emotional resilience as well.

12-Week Health Performance Strategy

Through a 12-week program, different training stimulus are utilised to focus on creating a metabolic and mechanic adaptation over this time. By these means, we reduce the risk of injury while reducing body fat composition and promoting health and muscle gain. Our coaches will work with you to ensure that exercises are performed correctly and efficiently to maximise results.

Functional Training Program Overview

Our health performance strategy encompasses a number of classes as well as consultations and personal coaching to provide you with a holistic foundation for improving your health.

Cardio Conditioning Classes – 45 minute high-intensity interval training workout to improve your cardiovascular endurance and fat burning.

Strength and Power Classes – 45 minute class designed to improve Raw Strength, Power, Mobility and Functional Performance.

Strength and Conditioning Class – Functional movement patterns like squats, push-ups and lunges are performed in sequence with high-intensity cardio intervals, assault bike, rowers, runs, burpees and everything in between to get your heart racing and achieve superior fitness results. These sessions are always changing, so you’ll never get bored.

Kickboxing for Fitness Classes – Learn how to throw effective punches and kicks, while working up a sweat in this fast-paced class, suitable for all levels.

Personal Training – Rio Personal Training can be run as a one-on-one or small group sessions. Our coaches will work with your specific goals and provide tailored advice and motivation to get you on track.

Fitness Consultation – One-on-one 60-minute consultation to evaluate your health, fitness levels and body composition.

Nutrition Coaching – Here at Rio, our Nutrition Coach experts will work with you to provide dietary advice and guidance as you strive to meet your fitness goals.


Let’s go! please arrive 10 minutes before your class to meet your trainer. We’ll check you in, get you sorted, and walk you through what to expect during your functional training session.


After explaining the workout, we warm up the body with a range of exercises that prepare you for the intensity of the workout.


Get the heart pumping with a high-intensity workout designed to work out your muscles.


Let’s bring it back down to earth and bring your heart and respiratory rate back to normal levels with a cool down. Regain mental acuity and congratulate everyone for working through the session together.


Looking for functional fitness in Osborne Park, Scarborough, Balcatta, Stirling and surrounds? Join Rio Gyms and give us a call on (08) 0431 112 818 or send us an email at hello@riogyms.com.au.