Fitness Friday: Full body workout in just 9 rounds

MT. LAUREL, N.J. (WPVI) -- It's a full-body, kickboxing-based workout at '9 Round' in Mount Laurel, New Jersey.

Some are more cardio-based, others include punching, kicking or core and strength work.

"Each one is 3 minutes. The first 2.5 minutes is more aerobic, the last 30 seconds is our burnout phase," said Omar Khalifa, owner.

Which means you'll up the intensity.

In between, there are 30 second recovery exercises.

The whole circuit takes about 30 minutes and the owner says it changes every day so you won't plateau.

Anthony Nocito has seen results after doing the workout for four months.

"I've lost about eight to ten pounds already and am definitely tighter in the core which I need for beach season," said Nocito.

But what makes '9 Round' different than other programs is there is no set class time.

"So you don't have to worry about a certain time frame, you just jump in as soon as you get here - which is great," said Denise Winton.

"And the atmosphere is just fun, come in and have a great time," said Carly Winton.

A coach will always be there to motivate you.

"But also to focus and make sure the technique and the form is correct so you don't injure yourself," said

He says exercises can also be modified and the workout is for all ages.

61-year-old Sharon Forney, a cancer survivor, comes six times a week.

"This is something I have always wanted to do so when I saw it open, I said, 'Yes, I'm going to do that,'" said Forney.

'9 Round' is a franchise. There's another gym located in Limerick, Pennsylvania.

Prices vary depending on length of membership but start at $59/ month for unlimited classes.

If you just want to try it, the first workout is free.

For more information, visit: www.9round.com.