Join Us!

How much do classes cost? 

You have 2 options to buy classes in Front Royal. Purchase a 7 week session for $88 gives you unlimited classes in both Front Royal and Winchester locations. Take as many classes as you'd like. Or feel free to drop in to any class for $10 (payable via cash or credit card).  You can purchase your class pass or 7 week session ahead of time or show up to class and your instructor can sign you in. Sign Up Here through our scheduling site MindBody.


*If you purchase an 7 week session between now and November 5th you will receive a FREE HIIT Like A Girl tank top*.

What do I need to bring with me?

An exercise mat and water is all you need to get started. Some ladies also bring resistance bands, but they are not required. Also bring anything your child might need - stroller, snacks, toys.

What is class like?

At HIIT Like A Girl you will find a tribe of supportive Moms. Our main focus is High Intensity Interval Training, which is perfect for any fitness level. Your instructor will guide you through timed intervals of body weight strength training and cardio intervals. Kids of any age are always welcome in our classes.

I still have more questions!

Great!  Check out our FAQ Page, email or call 540-313-5493 and we can answer any questions you have.


Meet The Instructor

Kate has been teaching fitness and dance classes since 2006. She earned her Pilates Mat certification in 2006 and her Apparatus certification in 2009 after completing 740 hours of teacher training. 


She has taken additional coursework in Kinesiology, Biomechanics, Anatomy and Physiology, and has had a lifelong love for movement and a deep appreciation of the innate capabilities and potential of the human body. She believes that physical health and vitality positively influence our mental and emotional well being, which brings a greater sense of fulfillment to our lives.


Over the past 12 years, Kate has taught a variety of classes for a wide array of ages and abilities including Pre-school P.E., Group Fitness classes, Dance for PD (Parkinson’s Disease), Movement for Musicians, K-12 sports team cross-training, and group and personal training for Pilates Mat and Apparatus. 


Kate taught group classes and personal training at Quantum Fitness in Washington DC for four years and was an adjunct faculty member at Shenandoah University’s Conservatory for ten years prior to starting a family and moving from Winchester to Front Royal with her husband, their daughter, and their two dogs. They welcomed their second daughter in 2017 and life is FULL!  


Kate has been involved with HIITLAG since its inception in 2015 when it was a weekly workout in the park with a few friends. The program has been a tremendous source of motivation, joy, camaraderie, and support. Kate is thrilled to be teaming up with owners Zara Ryan and Carley Walker to bring HIIT Like a Girl to Front Royal this fall!


When she’s not teaching, Kate enjoys family time, music, good food and trail running.


“I understand firsthand (and 40 lbs later) that as life changes and priorities shift, it can be difficult for women to juggle it all and carve out the time or summon the energy to take good care of ourselves, but we all deserve it. I decided that I had the power to take better care of myself and that I wanted to set a good example for my daughters. I want to be here, happy and healthy, for them as well as for me. Life is more fun when you feel good.”