At Vramfit, we believe fitness should be fast-paced, energizing, and unapologetically empowering. Born from the idea that anyone can unlock their inner athlete, our HIIT-focused training approach blends science-backed conditioning with the raw intensity of bootcamp-style workouts. We designed Vramfit to be a space where sweat is celebrated, effort is everything, and excuses don’t make it past the front door.
Our coaches bring a unique mix of expertise, toughness, and genuine care. Every session is programmed to push you toward your personal best—whether you're stepping into your first workout or chasing the next level of elite performance. With constantly evolving routines, dynamic equipment, loud motivation, and a tight-knit community, Vramfit ensures that no two workouts ever feel the same. Your pace might differ, but your progress is guaranteed.
Vramfit isn’t just a gym—it’s a mindset. It’s the belief that consistency beats perfection, that intensity shapes change, and that growth happens when you challenge your limits. When you train with us, you’re joining a community built on support, resilience, and real transformation. Step into Vramfit and discover what you’re truly capable of—one rep, one interval, one breakthrough at a time..
PROGRAM
1. Warm-Up (5 Minutes)
A fast and dynamic warm-up to prepare the body for high-intensity movement.
30 sec high-knee march → 30 sec jog
30 sec arm circles
30 sec bodyweight squats
30 sec alternating lunges
1 min light shuttle run or jump rope
2. Strength & Power Circuit (12 Minutes)
Participants rotate through each station. 45 seconds work / 15 seconds transition. Run the circuit twice.
Dumbbell Thrusters – full-body power
Kettlebell Swings – hip drive + cardio
Push-Ups – upper-body strength
Box Step-Ups or Jumps – explosive legs
TRX or Ring Rows – back & core
Med Ball Slams – power & conditioning
3. Conditioning Interval Block (10 Minutes)
Fast-paced cardio burnout using classic HIIT timing: 40 sec ON / 20 sec OFF. Repeat the sequence twice.
Burpees
Mountain Climbers
Battle Ropes
Sprint Intervals (treadmill or cone-to-cone)
4. Strength Finisher (8 Minutes)
Short, intense, targeted strength block. 45 sec ON / 15 sec rest. Repeat for two rounds.
Weighted Lunges
Plank to Shoulder Taps
Deadlifts (light–moderate)
Sit-Ups or Hollow Holds
5. Cool Down & Stretch (5 Minutes)
A guided cool-down to lower heart rate and restore mobility.
Address: Address: 10300 Southside Blvd, Jacksonville
FL 32256, Unit 201B
Follow Us
Contact
Elements
Text
This is bold and this is strong. This is italic and this is emphasized.
This is superscript text and this is subscript text.
This is underlined and this is code: for (;;) { ... }. Finally, this is a link.
Heading Level 2
Heading Level 3
Heading Level 4
Heading Level 5
Heading Level 6
Blockquote
Fringilla nisl. Donec accumsan interdum nisi, quis tincidunt felis sagittis eget tempus euismod. Vestibulum ante ipsum primis in faucibus vestibulum. Blandit adipiscing eu felis iaculis volutpat ac adipiscing accumsan faucibus. Vestibulum ante ipsum primis in faucibus lorem ipsum dolor sit amet nullam adipiscing eu felis.
Preformatted
i = 0;
while (!deck.isInOrder()) {
print 'Iteration ' + i;
deck.shuffle();
i++;
}
print 'It took ' + i + ' iterations to sort the deck.';
