Over the next 12 weeks you'll be training at the

Sports Science Institute of South Africa

 with our team of experts who will be guiding you through 3 exercise sessions per week.

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. 
This programme includes a pre-programme fitness assessment, which will act as a benchmark to track you progress over the 12 weeks.
We have also adapted the training load for those who will be fasting during Ramadaan, this will allow you to train at your own preferred time during the month of April 2021.

12 progressive weeks
3 exercise sessions per week
2 individual consultations with a biokineticist
1 webinar per month

Access for 20 weeks Enrollment closed
Suz is an advocate for HIIT (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. Suz developed the Shape-Up programme to be the most effective and efficient way to get moving, lose weight, improve your health and reduce the risk of comorbidities.
Let us keep you motivated and accountable with our hands on approach to training in small group sessions.
We will also keep you informed and educated with a monthly webinar to help you understand the approach required for sustainable health and lifestyle changes.

Start low and go slow...


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 comorbities (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. 

Suzana de Pina

Suzana de Pina

BSc (Hons) Biokinetics

Registered biokineticist, manager of the long running and successful Healthy Weight programme at SSISA and lead biokineticist for Shape-Up Programme at SSISA Academy. Suz is an adventure junkie and has a great passion for leading her clients to a healthier and sustainable lifestyle.
Her whole career has been pivoted around training clients with comorbidites, so Suz really understands how to get you healthy and lean with appropriately structured exercise regimes that are not intimidating.
As her favourite saying goes: 'start low and go slow.' 

Frequently asked questions

Frequently asked questions

1. 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. 

2. 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. 

3. 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.

4. 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. 

5. 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.



“Thought I’d share my story. I have a very busy job with very little time and hadn’t seen the inside of a gym in 20 years.
I joined the programme in January, hating exercise, no time, overweight and very unhappy with myself.
To date, I have lost 16kg. I find myself loving my exercise and actually looking forward to classes.
I can’t thank Suzana and the team enough for getting me there. Still a long way to go but I am so happy that I started on this journey. Go for it!”

- Fiona

“I find gyms quite intimidating as I know some other women do too, I really enjoy the Shape-Up programme because I get guided by a professional without having to leave my home. I love it!"

- Tam

“The typical excuse was that I'm a full-time working mom who doesn't have time for exercise. When lock-down happened I knew I needed a change so I joined Shape-Up with Suzana and the most important thing I've learnt is if you put time aside for yourself, you'll never regret it.
Thank you to the Shape-Up team for changing my view on exercise and being so supportive.”

- Zinhle