Lots of boutique fitness studios offer interval-based workouts—but Fitwall is the one that uses a ladder-like device mounted onto a wall to help you do intervals of moves similar to what you'd do in rock climbing or gymnastics. "The response people have after their first workout here is almost always, 'Man, I've never done anything like that,'" says Clifton Harski, national head coach at Fitwall. ("I'm sore in places I never even knew I had muscles" is a close second.) If you're interested in hearing more about the workout, find out everything you need to know about Fitwall.

Since the entire workout is built around intervals, music plays a big role in keeping everything on track. "When we have a high-intensity set, which we call sprints, I'll typically play some sort of electronic music where the beat builds," says Harski. "When it's done with that, you have a one-minute recovery set where the music slows down and gets quieter; it may be a throwback to the '80s or something like Weird Al Yankovic." Because of the structure of the class, instructors only play each song for a max of two minutes—and each 40-minute session has a much longer playlist.

Harski shared a mix he created for an upcoming class that focuses on athletic movements, like being able to change directions quickly or bend and twist. He recommends using it at home when you’re doing your own interval workouts (and if you'd like, you can even use it while doing this at-home floorwork routine created by Harski). Feel free to skip forward when your routine calls for either some pump-up music or some recovery tunes, depending on where you are in the playlist.

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