AKT is a high-intensity yoga class that mixes yoga poses with cardio and dance moves

AKT stands for "Advanced Kettlebell Training" but has become known as a branded fitness class that combines vinyasa flow yoga, high-intensity interval training (HIIT), and choreographed dance. Unlike traditional yoga classes that focus on breath, alignment, and holding poses, an AKT class keeps you moving almost constantly. You'll flow through yoga sequences, do cardio bursts like jumping jacks or mountain climbers, lift light weights or kettlebells, and follow along with dance-style movements set to music.

The class is typically 50 to 60 minutes long and structured in sections: a warm-up, a yoga flow segment, a cardio and strength block, and a cool-down. The intensity is high throughout, which means AKT is marketed toward people who want a cardiovascular workout alongside flexibility and strength work, rather than toward people seeking a slower, meditative yoga experience.

Key Takeaways

  • AKT blends yoga poses, cardio intervals, light weights, and choreographed movement into one class, making it more intense than traditional yoga.
  • Classes run 50 to 60 minutes and are set to music with a dance-like rhythm, so you move continuously rather than holding poses for long periods.
  • AKT is offered through a branded studio chain and also through some gyms and fitness apps that license the format.
  • The class requires basic fitness and some yoga familiarity but is designed to be accessible to beginners who are comfortable with higher intensity.

How AKT differs from traditional yoga classes

In a traditional yoga class, you typically hold poses for several breaths, focus on alignment cues, and spend time in meditation or breathing exercises. The pace is slower, and the goal is often flexibility, balance, and mental calm. AKT does include yoga poses—you'll recognize downward dog, warrior poses, and planks—but you move through them quickly and use them as transitions between cardio and strength work.

Traditional yoga also emphasizes the mind-body connection and uses breath as an anchor. AKT acknowledges breath but prioritizes keeping your heart rate elevated. The music is upbeat and energetic, and the instructor cues you to move with the beat rather than to sync your breath with your movement. If you're looking for a meditative or restorative yoga experience, AKT is not that class.

What to expect in an AKT class

A typical AKT session starts with a warm-up that might include light cardio and dynamic stretching. Then you move into a yoga flow section where you'll do sun salutations and standing poses, but at a faster pace than you'd find in a vinyasa class. The flow is choreographed, so the sequence is the same each time you attend, which helps you learn the movements and build confidence.

After the flow, the class shifts into a strength and cardio block. You might pick up light dumbbells or a kettlebell and do exercises like squats, lunges, rows, and presses. These are interspersed with cardio bursts—jumping jacks, burpees, high knees, or dance moves. The instructor will offer modifications so you can adjust the intensity, but the class is designed to keep your heart rate up throughout this section.

The final 5 to 10 minutes are a cool-down and stretch. You'll move through some gentle poses and end in a brief savasana (resting pose), though it's shorter than in traditional yoga classes.

Who AKT classes are designed for

AKT is marketed toward people who want a full-body workout that includes cardio, strength, and flexibility in one session. It appeals to people who find traditional yoga too slow or who want the cardiovascular benefits of a HIIT class but also want to work on flexibility and mobility. The class is also popular with people who enjoy choreography and music-driven fitness.

You don't need to be an experienced yogi to take AKT, but you should be comfortable with basic fitness and some yoga familiarity. The instructor will show modifications for most movements, so you can scale the intensity to your level. If you're new to exercise or have joint issues, talk to the instructor before class so they can suggest adjustments.

Where to find AKT classes

AKT is offered through branded AKT studios in major cities, primarily on the coasts. You can also find AKT-style classes or licensed AKT classes at some boutique fitness studios, gyms, and through fitness apps. The branded studios offer in-person classes, and some apps offer on-demand videos you can do at home.

Pricing varies by location and membership type. Branded studios typically charge per class or offer monthly memberships. Fitness apps that include AKT or AKT-style content usually charge a monthly or annual subscription fee. Many studios offer a free or discounted first class so you can try it before committing.

What you need to bring and wear

Wear comfortable, breathable workout clothes that allow you to move freely. You'll be doing cardio and dance moves, so avoid anything too loose or restrictive. Most people wear leggings or shorts and a t-shirt or tank top.

Bring a water bottle—you'll sweat during an AKT class. Studios typically provide mats, but some people prefer to bring their own. Wear sneakers or go barefoot; many people do AKT in sneakers because of the cardio and dance elements, though some studios allow barefoot or sock-only participation. Check with your studio about their preference.

How AKT compares to other high-intensity fitness classes

AKT sits somewhere between a HIIT class and a vinyasa flow yoga class. A pure HIIT class focuses on cardio and strength intervals with minimal flexibility work. A vinyasa class emphasizes flowing through poses with breath and building heat through movement, but without the same cardio intensity or choreography. AKT combines elements of both: the cardio and strength focus of HIIT with the yoga poses and flow of vinyasa, plus the choreography and music of a dance fitness class.

If you've taken spin classes, barre classes, or dance cardio classes, AKT will feel familiar in terms of pacing and music-driven energy, though it includes more yoga poses and flexibility work than those formats typically do.

Frequently Asked Questions

Do I need to know yoga before taking AKT?

No, but some basic familiarity with yoga poses helps. The instructor will cue you through the movements, and modifications are offered. If you've never done yoga, watch a beginner yoga video first or let the instructor know you're new so they can give you extra cues during class.

Is AKT good for building strength?

AKT includes strength work with light weights and bodyweight exercises, so you will build some strength and muscular endurance. However, if your main goal is significant muscle gain, a dedicated strength training program with heavier weights will be more effective. AKT is better for overall fitness and conditioning.

Can I do AKT if I have joint pain or an injury?

Talk to your doctor first. AKT is high-intensity and includes impact movements like jumping, so it may not be suitable for all injuries. Always tell the instructor about any pain or limitations before class so they can suggest modifications or alternatives.

How often should I do AKT?

Most people do AKT two to four times per week as part of a balanced fitness routine. Because it's high-intensity, your body needs recovery time. Mixing AKT with other activities like walking, stretching, or strength training on other days is a good approach.

What's the difference between AKT and regular HIIT yoga?

AKT is a branded format with a specific structure and choreography, while "HIIT yoga" is a general term for any high-intensity yoga class. AKT classes follow the same sequence each time, which helps you progress and learn the moves. Other HIIT yoga classes may vary more from session to session.