24 Hour Gym in South Surrey and White Rock: The Simple 30 Minute Plan
If you want a 24 hour gym in South Surrey or a White Rock gym that makes consistency simple, start here.
Below is a repeatable 30 minute plan built for the club, plus options for classes, coaching, the Women’s Only Studio, squash, and sauna.
Local quick answer
Sandcastle Fitness is a 24 hour gym on 152nd Street serving South Surrey and White Rock.
If your goal is fat loss, strength, energy, or simply getting back into routine, the fastest path is a plan you can repeat without thinking.
Start with the 3 day plan below and run it for four to six weeks.
Common nearby areas include Ocean Park, Crescent Beach, Morgan Creek, Grandview Heights, and the surrounding South Surrey and White Rock neighbourhoods.
Why 30 minutes works
Consistency beats intensity
The difference between people who get results and people who stall is rarely motivation.
It is how often they show up. A 30 minute routine is realistic, repeatable, and easier to fit into real schedules.
Progress is simple when your plan is simple
Keep the same core exercises for a few weeks and your body adapts fast.
If you want a coach to set this up around your schedule, see personal training.
Three short gym sessions per week is an excellent plan. Two sessions per week still works if you stay consistent.
Your first visit game plan
Step 1: Get oriented
Walk in knowing what you want to do. If you are brand new, start with machines and dumbbells, then build from there.
If you want a guided intro, use the Free 3 Day Trial.
Step 2: Pick one starting point
Choose one area you start in every session. Consistency reduces decision fatigue.
Prefer privacy. Check out the Women’s Only Studio.
Step 3: Keep the warm up short
Five minutes is enough. Light cardio, then one easy set of your first movement.
The goal is to feel ready and confident, not exhausted before you start.
The 3 day workout plan
Each session fits about 30 minutes including warm up. Use weights that feel challenging but controlled.
| Day | Main work | Finish | Time |
|---|---|---|---|
| Workout A |
1) Leg press or goblet squat, 3 sets of 8 to 12 2) Chest press machine, 3 sets of 8 to 12 3) Cable row, 3 sets of 10 to 14 | 6 minutes incline treadmill intervals | 30 min |
| Workout B |
1) Dumbbell RDL, 3 sets of 8 to 10 2) Lat pulldown, 3 sets of 8 to 12 3) Dumbbell shoulder press, 2 to 3 sets of 8 to 12 | 6 minutes steady row | 28 to 30 |
| Workout C |
1) Split squat or step ups, 2 to 3 sets of 8 each side 2) Incline dumbbell press, 3 sets of 8 to 12 3) Assisted pull up or pulldown, 3 sets of 6 to 10 | 5 minutes core circuit | 30 min |
Use a rep range like 8 to 12. When you can hit the top end with clean form, add a small amount of weight next time.
If you are unsure on form, machine setup, or exercise selection, personal training helps you move faster with fewer mistakes.
Best times to train
Before work
A 30 minute plan is perfect for mornings. You start your day feeling productive and you avoid the “I will do it later” trap.
Lunch or late night
If you need off peak hours, these windows are great. The flexibility of a 24 hour gym means you can train around your life.
Classes, studio, squash, and sauna
Group fitness classes
If you like structure and energy, add one weekly class alongside your strength days.
Browse classes.
Women’s Only Studio
Prefer more privacy or a quieter setup. Explore the Women’s Only Studio.
Squash courts
Want cardio that feels fun. Learn about squash courts and play once per week.
Sauna
A quick sauna session after training is an easy way to unwind and reset, especially if you train late or sit all day.
Keep it short, stay hydrated, and make it part of your routine.
See the sauna page.
For day passes, pricing, and the most common questions, visit the FAQ page
or contact us.
When coaching is the shortcut
Coaching is perfect if you are brand new, returning after time off, or you want to make sure your form and progression are dialed in.
A coach will simplify your plan, choose the best variations for your body, and help you build momentum without overthinking every session.
Learn more on the personal training page.
Questions people ask
Is Sandcastle Fitness open 24 hours
Yes. Sandcastle Fitness is open 24 hours, which is ideal if you work shift schedules, train early, or want a quiet late night session.
Most people stick to routines longer when their gym hours fit real life, not the other way around.
Can I try the gym before I join
Yes. Start with the Free 3 Day Trial.
It is the easiest way to see the club, try the equipment, and make sure the vibe feels right before you commit.
Local residents only. Conditions may apply.
I’m brand new. What is the easiest way to start
Keep it simple. Pick three sessions per week, follow the plan in this article, and focus on controlled reps with good form.
If you feel unsure on setup, technique, or what weights to use, personal training is the fastest way to learn confidently and avoid common mistakes.
Do you offer personal training and classes
Yes. You can book personal training if you want a plan built around your goals and schedule,
and you can add classes if you prefer coached workouts and a strong group atmosphere.
Many members do both: strength training plus one class per week.
Ready to start your first week
If you want a simple plan and a gym that fits real schedules, come in for a tour and get set up fast.
Your first week should feel clear, not confusing.