Frequently Asked Questions

We offer four main programs: Cardio Kickboxing (ages 14+) - high-intensity workouts combining martial arts and cardio; Adult Martial Arts (ages 15+) - comprehensive MMA training including Muay Thai, Boxing and Brazilian Jiu-Jitsu; Juniors Martial Arts (ages 5-13) - Taekwondo and Brazilian Jiu-Jitsu classes focused on discipline and confidence; Little Pandas (ages 4-5) - fun, beginner-friendly martial arts classes that introduce basic punches, blocks, and kicks while building coordination, listening skills, and early confidence; and Personal Training - one-on-one customized instruction for all ages. All programs welcome beginners and experienced students.

Absolutely not! Training Zone NYC welcomes students of all experience levels, from complete beginners to advanced practitioners. Our instructors are skilled at teaching fundamentals in a clear, engaging way and will meet you at your current fitness and skill level. Everyone starts somewhere, and we're here to support your journey from day one.

For trial classes, wear comfortable workout or athletic clothes that allow you to move freely. Little Pandas and Juniors Taekwondo students should wear sweat pants or leggings with no shoes or socks. Cardio Kickboxing participants can go barefoot or wear socks if they prefer, while adult martial arts students go barefoot with no socks.

Getting started is easy! We offer a FREE trial week so you can experience our classes risk-free. Simply fill out the contact form on our website, call either location (Manhattan: 212-505-9663 or Queens: 718-529-6999), or stop by in person. We'll set you up with a trial pass and help you choose the best class times for your schedule.

We have two convenient NYC locations: Manhattan - Gramercy Park at 329 1st Avenue (L train to 1st Ave) and Queens - Ozone Park at 94-00 Liberty Ave (A train to Rockaway Blvd). Visit our Schedule page to see class times.

Yes, we have private changing rooms as well as male and female locker rooms at both locations.

Both academies are 3,000+ square feet featuring private changing rooms, locker rooms, and state-of-the-art equipment. Both locations offer spacious training areas designed for optimal learning and safety.

No, attending classes is easy! You have the option to walk in as you please without the hassle of scheduling in advance. Just show up to any class during our scheduled times.

Yes, you can still participate in group classes with a prior injury. Depending on your circumstances, modifications on certain exercises will be implemented. Our programs are flexible and accommodating, allowing students to experience the full benefits in an environment that is safe and comfortable. Please inform your instructor about any injuries before class.

Yes! Trial classes are available for both Junior and Adult programs. We offer a FREE trial week so you can experience multiple classes. Please email staff@tznyc.com or call 212-505-9663 (Manhattan) or 718-529-6999 (Queens) to schedule your trial.

Yes! We have two convenient locations: our Ozone Park facility in Queens (94-00 Liberty Ave, A train accessible) and our Gramercy Park academy in Manhattan (329 1st Ave, L train accessible). Both offer the full range of programs including Brazilian Jiu-Jitsu, Taekwondo, Cardio Kickboxing, and Adult Martial Arts.

Children can start in the Little Pandas Program at age 4. This program is specially designed for young learners who are just beginning to develop important motor skills, coordination, and social awareness. Starting at this age allows children to gradually build focus, balance, and confidence in a fun and supportive environment while learning the fundamentals of martial arts. Classes are tailored to be age-appropriate, keeping activities engaging and suitable for their developmental stage.

That's perfectly fine! Martial arts is actually one of the best activities for developing coordination, balance, and athleticism. Unlike team sports, martial arts allows children to progress at their own pace without comparison to teammates. Our instructors are experienced in working with children of all ability levels and will provide the individual attention your child needs to build confidence and skills. Many of our most successful students started with no athletic experience.

We recommend attending at least 2 classes per week for optimal progress. This frequency helps children retain what they've learned, build muscle memory, and advance through the curriculum at a steady pace. Some children do attend once a week and still benefit from their classes.

Our martial arts program develops the whole child! Benefits include: Improved focus and concentration (helps with schoolwork); Increased self-confidence and self-esteem; Better discipline; Enhanced physical fitness (strength, flexibility, coordination through Taekwondo techniques); Goal-setting and achievement through belt progression; Social skills and teamwork; Anti-bullying strategies and conflict resolution; and Stress relief and emotional regulation. Parents often tell us martial arts is one of the best decisions they've made for their child's development.

The youngest age we enroll is age 4. Our Little Pandas Program is geared towards children ages 4-5. This program allows children to learn basic hand techniques (punching and blocking) as well as basic kicks at a comfortable pace. Some of the benefits include helping children develop balance, motor skills and agility, teaching them to differentiate left and right, allowing them to interact with other children, and teaching them discipline while maintaining a fun, energetic environment.

Yes, that happens often and Martial Arts can help improve a child's confidence. By assisting in warm-ups and helping classmates, students break out of their comfort zone and learn to perform in front of a group of people. Students learn to focus and deliver under pressure, which will translate into fearlessness in school and throughout their lives.

Absolutely! Martial Arts includes mental instruction as well as physical. Students improve their ability to focus, listen, and learn which will translate into improved concentration while in school. Instructors use repetition to establish focal points and hold ranking exams to assess students, allowing them to accomplish small goals that will lead to bigger ones.

Absolutely! Our adult programs welcome all fitness levels, from beginners who haven't exercised in years to seasoned athletes. Our instructors will modify exercises and techniques to match your current abilities while safely challenging you to improve. Many of our most successful students started completely out of shape and transformed their fitness through consistent training. The supportive community atmosphere means you'll never feel judged - everyone is focused on their own progress.

Our high-intensity classes typically burn 600-800 calories per session! The combination of cardio, strength training, and full-body movement creates an incredibly efficient workout. Unlike a treadmill or elliptical, our classes keep your heart rate elevated through varied techniques and drills, maximizing calorie burn and building lean muscle. It's one of the most effective workouts you can do for weight loss and body transformation.

No, sparring and contact are completely optional. Our regular classes focus on technique, pad work, bag training, and drills. Many students train for years without ever sparring and still achieve excellent fitness and self-defense skills. For those interested in competitive training or testing their skills in controlled environments, we offer separate advanced sparring classes where contact is supervised and safety gear is required.

Cardio Kickboxing (ages 14+) focuses on high-intensity fitness workouts using kickboxing techniques - it's all about burning calories, building strength, and stress relief. Adult Martial Arts (ages 15+) provides comprehensive MMA training including striking arts (Muay Thai & Boxing) and grappling (Brazilian Jiu-Jitsu). Adult Martial Arts goes deeper into technique, self-defense applications, and traditional martial arts principles. Many students train in both programs to get complete fitness and skill development!

Unlike traditional gyms where you're on your own, Training Zone NYC provides: Expert instruction every class - no guessing about proper form; Structured progression - clear goals and advancement; Community and accountability - train with supportive partners who motivate you; Practical skills - learn real self-defense, not just exercise; Variety - every class is different, never boring; and Results - the combination of cardio, strength, and skill development delivers faster body transformation than traditional gym workouts. Plus, you'll actually want to show up!

Yes, they are! All our classes welcome both men and women training together in a supportive, respectful environment.

Absolutely! Our classes are beginner friendly. We can assure you that someone will be there to assist and guide you regardless of your experience level. Most of our students start with no martial arts background. We are excited to guide and educate you on this journey.

Our academy offers classes in Muay Thai, Boxing and Brazilian Jiu-Jitsu (both Gi and No-Gi). We provide comprehensive training across striking and grappling disciplines.

Yes, we highly recommend that you do! This will allow you to combine the most effective techniques in each style to build a strong and solid foundation to your Mixed Martial Arts education. Training in multiple disciplines creates well-rounded martial artists.

Yes, absolutely! Our Cardio Kickboxing program isn't just designed for people who want to lose weight. If you would like to tone, firm, lose inches, build muscle and/or develop overall cardiovascular stamina and endurance, our program will work great for you! Our training builds lean muscle and functional strength.

We offer various membership options to fit different schedules and budgets. Pricing varies based on program and training frequency. The best way to learn about our current rates is to take advantage of our FREE trial week - after you experience the quality of our instruction and community, we'll discuss membership options that work for your goals and budget. We believe in transparency and value, with no hidden fees.

Yes! We do offer a discount for each additional family members. Many of our families have parents and children training simultaneously in different programs!

No, we understand that schedules can be tough to work around, so we offer a variety of flexible options. We'll go over membership plans, which include month-to-month, 3-month, 6-month, and yearly memberships. Some programs also offer pay-per-class and 10-class packages. We're optimistic that one of these will fit your needs!

Your free trial week includes unlimited access to the program of your choice at both our Manhattan and Queens location. This will allow you to get a real feel for our training style and community. There's absolutely no obligation - the trial is designed to help you make an informed decision about whether Training Zone NYC is the right fit for you.

Visit our Schedule page for the complete timetable with specific class types and times!

Yes, you can upgrade your membership to have dual access to both locations! This gives you the flexibility to train wherever is most convenient for you.

While exact numbers vary by class time and program, we never overcrowd our mats. Our instructor-to-student ratio ensures beginners get the guidance they need, intermediate students continue developing proper technique, and advanced students are challenged appropriately. Plus, with a 3,000+ sq ft facility, there's plenty of space for everyone to train comfortably.

Absolutely! Private training is available and can be arranged according to your schedule and availability. Private lessons offer one-on-one attention from expert instructors, customized training plans for your specific goals, and the ability to focus on particular techniques or areas of development. Please contact staff@tznyc.com for package options and pricing.

Absolutely not! Competition is completely optional at Training Zone NYC. Many students train for personal fitness, self-defense skills, stress relief, and personal growth without ever competing. For those interested in testing their skills, we offer information about local tournaments and competitions, but there's never any pressure to participate. Your martial arts journey is yours to define, whether that means achieving personal fitness goals or stepping into the competitive arena.