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A 12 week programme at the Sports Science Institute of South Africa suitable to those looking to get moving.

Perfect for moms on-the-go, those that sit at a desk all day or are looking to lose weight the healthy way. 

Hands-on approach

The benefit of training with Biokineticists is the hands-on individualised approach to ensuring your exercise is correctly progressed, to ensure a safe and sustainable journey to a healthier you. 

High intensity interval training

When applied appropriately and done correctly, can be hugely beneficial to those looking to get in a quick workout and reap bigger rewards. 

Modifiable exercises 

Exercises are modified accordingly for you whilst still ensuring that you are a part of the group and benefitting from the sessions


This programme includes a pre-programme fitness assessment, which will act as a benchmark to track you progress over the 12 weeks.

Support based

We are a family and we support each other as we understand that weight gain is not the result of a simple situation, but rather a complex situation.
You also get access to a monthly webinar related to topics of healthy living.

The Shape Up programme is composed to be the most effective and efficient way to get moving, lose weight and improve your health.

There are a lot of fad exercise plans and free content out there but it is not always periodized or individualized for the client. We have a personal approach where we get to know our clients, any issues they may have and modify accordingly whilst still ensuring that you are a part of the group and benefitting from the sessions. 
  • Research has shown that high intensity interval training has the most effective results when it comes to weight loss and has shown to have lasting effects even after your workout has ended.                                                                                                                                                                                       
  • HIIT has proven greater results than steady state moderate intensity exercise, and this training modality can be adapted for all individuals, despite orthopaedic or chronic conditions.                                                                                                                                                                                                        
  • Exercise can help protect us against and even minimise our risk of co- morbities (health related diseases and chronic conditions such as diabetes, high cholesterol and blood pressure, etc.). There is a dose response with exercise because the more you do; the greater the benefits. One should be achieving at least 150 minutes of physical activity per week.                                                                                                                                                    
  • We cover the exercise portion thoroughly, but we do have a multidisciplinary team that can assist with pulling it all together. Exercise needs to be enjoyable in order to be sustainable and we focus on making the classes challenging but enjoyable while still putting the client first and ensuring best practice. You won’t find a team who cares more! 
early Morning Stream @ 06:00
 late morning stream @ 10:00 

Testing week starts: 19 July 2021
Training starts: 26 July 2021

Start low and go slow

To improve your quality of life, with Suz de Pina

Frequently asked questions

How does HIIT work and will I be able to keep up?

High Intensity Interval Training (HIIT) can easily be modified for people of all fitness levels and special conditions. HIIT workouts provide similar fitness benefits as continuous endurance workouts, but in shorter periods of time. This is because HIIT workouts tend to burn more calories than traditional workouts, especially after the workout (yes, you continue to burn calories post workout). We will use a variety of exercises and work on time-based intervals. You will work at your own pace under the guidance of a biokineticist. Exercises will be modified if need be. 

Can I get Discovery Vitality points for attending Shape-Up classes at SSISA?

 Yes, we can link your Discovery Vitality account to your SSISA profile. We will reach out to you upon joining for certain details that we require to link the account. Once all the details have been loaded, you will receive points for swiping your access card at the turnstiles by Reception. Please note that points can take up to two weeks to reflect and we kindly ask that you take that up with Discovery. Unfortunately this is only available at our onsite program at SSISA for the time being. 

How does SSISA Affiliate manage COVID risks and what does the protocol entail?

 We are very strict at SSISA in terms of our COVID protocol. All members are required to complete a screening form and temperature check upon entering the facility and face masks are required to be worn covering the nose and mouth at all times. We sanitize all equipment before and after class and adhere to physical distancing protocols in our class. Class numbers are capped to ensure that we can adhere to the above mentioned protocols.

What can I expect from this programme?

This programme is designed to boost fitness levels and kickstart your weight loss journey. Whether you are reasonably fit or starting from scratch, you will learn correct exercise technique, learn about the various exercise components and how to create a impactful and sustainable exercise routine. We believe that exercise is medicine and look forward to sharing this journey with you. 

What if I have an injury

This programme is periodised so that you will start slow and progress each week. We can always modify exercises if you're finding the movements too difficult or if you experience any pain. Please let the biokineticist know of any injuries (past or present) that could affect your ability to exercise and we will provide an alternative to keep you working at the desired intensity.