Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Tyler DiGiovanni, BSBM
FACT CHECKED
Joining a fitness class can play a crucial role in everyone's overall fitness regime. They offer a host of benefits, such as oversight from a coach, motivation, and fun! Most importantly, fitness classes will help improve your health. With that said, there are a ton to choose from! Each one has its own benefits, training modality, and overall goal. This makes some better suited for you depending on what you need. We'll go over the main types of fitness classes that you can choose from.
3 Main Benefits Of Taking A Fitness Class
We want to take a quick second and go over some of the primary benefits of a fitness class. This is for anyone who's thinking of signing up but not sure yet. Here are the top 3 benefits of joining a fitness class.
1. Oversight From A Coach
The first is you get oversight from a coach. We should note the amount can vary depending on what class you're attending and how many people are taking it with you. However, some are a lot better than one!
Plus, if you do have a problem or issue, there's someone right there who can help you out!
This makes fitness classes a great option for someone who may be new to training and not quite sure what to do. By joining a fitness class, you get a group coach!
2. Cost-Effective
While you could also get a personal trainer, fitness classes are generally much cheaper! In fact, many gyms offer free fitness classes!
So, while you may not get personalized coaching the whole session, it's still much more cost-effective. This again makes it a good option for anyone newer to fitness but don't want to break the bank.
We should note that this can vary depending on the class and the location.
3. Motivation And Fun
Perhaps the best reason is it can be motivating to train with a group of people. If you're someone who hates training alone, joining a fitness class is your answer.
This is true for anyone! Even the most experienced trainees like to train with others every once in a while. Training with a team can help motivate you and push you past your normal limits!
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8 Types Of Fitness Classes
Now that we've gone over the best benefits of fitness classes, it's now time to go through the main types of fitness classes.
Before we start, we want to note that some of these will refer to a specific brand, while others will refer to the type.
1. Boot Camp
Boot camps are one of the oldest styles of fitness classes. They have existed forever. You can easily find individual boot camp classes or even boot camp retreats where you can train for weeks or months.
These classes are generally explained as high-intensity group workouts that combine a variety of training techniques, including;
- Military-inspired drills
- High-intensity interval training (HIIT)
- Functional exercises
- Running
At the same time, they may use a variety of equipment, including;
- Bodyweight
- Kettlebells
- Dumbbells
- Jump Ropes
- Non-traditional training (Tire flips, sandbags)
The classes are usually designed to perform exercises using circuits or intervals. This improves cardio, muscle endurance, muscle strength, and anaerobic conditioning.
The high-intensity nature of these workouts also increases caloric burn, making them a popular choice for trainees who want to lose weight. At the same time, they can help improve muscular strength, increase size, and improve overall functional fitness.
These classes are designed to deliver a comprehensive total-body workout, challenging participants physically and mentally. The goal is to improve strength, endurance, and agility and push individuals outside their comfort zones, helping them build both physical fitness and mental toughness.
One of the most appealing aspects of boot camp classes is the high-energy, motivating environment. Instructors often use a combination of encouragement, music, and a sense of urgency to keep participants engaged and motivated throughout the workout.
The intensity and fast pace of the exercises create a sense of urgency, and participants are often pushed to exceed their expectations and perform at their best.
Another aspect of a boot camp class that really works is its use of teamwork, which naturally offers motivation. This can be done in a few ways, such as;
- Using group challenges
- Plan for partner exercises
- Hold races
While all classes have this aspect, it tends to really stick out in bootcamp training. This camaraderie can help trainees keep moving when they feel like giving up which results in a killer workout.
In addition to improving your fitness, most boot camps also have a mental or psychological aspect as well as building character. This can include things such as;
- Develop mental resilience
- Improve confidence
- Develop mental toughness
- Improve discipline
Boot camp fitness classes are designed to be accessible to individuals of all fitness levels, though the intensity can vary depending on the instructor and the class structure. Beginners may need to scale down certain exercises or take longer rest periods, while more advanced participants may tackle more complex movements or heavier weights.
Additionally, boot camp classes can help with mental clarity, focus, and discipline, making them a great option for people looking for a workout that stimulates both body and mind. The community aspect of boot camps also makes them appealing to people who enjoy group exercise and the social connections that come with working out in a team-oriented environment.
2. Spinning
Spinning is another style of fitness class that has been around forever and we love them! In fact, we think spinning is the single best form of exercise for weight loss as it's low-impact and relatively easy to push yourself.
They're identified as a high-intensity, indoor cycling workout typically held in a group setting. Participants will ride their own spin bike (not stationary bike) while following a structured workout led by an instructor.
Each session could incorporate a variety of training modalities, such as;
- Interval training
- Hill climbing
- Sprints
- Recovery rides
Spin classes provide a ton of benefits, including;
- Improve your cardiovascular fitness
- Burn a ton of calories
- Increase leg strength and endurance
- Build stamina
Another key aspect of most spin classes is the music. Most classes are done with energetic music at pretty loud levels! Some spin classes will even sync their class to their playlist! All this is designed to make it as fun as possible!
One good thing about spin classes is they're suitable for all fitness levels, as participants can individually adjust the intensity to their ability.
3. HIIT
HIIT workouts have become all the rage these days!
HIIT stands for "High-Intensity Interval Training" meaning classes are fast-paced and combine short bursts of high-effort exercises with brief recovery periods.
The goal is to push your body to work at maximum intensity for a short period, followed by a rest or lower-intensity phase, then repeat. This allows repeated efforts of max intensity.
Theoretically, you can use just about any exercise with HIIT training. Some examples are;
- Burpees
- Dumbbell exercises, i.e., thrusters
- Kettlebells
- Sprinting
- Slam balls
- Mountain climbers
It's important to know that different coaches will use different exercises depending on their style and overall goal. Therefore, try and check beforehand what the coach has planned.
The main benefits of HIIT include;
- Improved cardiovascular fitness (VO2max)
- Improved muscle endurance
- Calorie burning
- Training your anaerobic metabolic systems
Now, some people will claim that HIIT "is for everybody". We don't believe this to be true.
Performing HIIT requires a certain level of fitness to be able to work at the appropriate intensity safely. Many beginners simply do not have the fitness to work at the appropriate intensity and they will simply fatigue too fast and early to get any real benefit.
Further, as a person performs a repeated movement pattern many times, they need the appropriate movement patterns and muscular strength to support joints.
Therefore, you should have a certain level of training under your belt before you join a proper HIIT class. The exact amount is highly individualized but will basically factor in:
- Body composition
- Training age
- Skill level
4. OrangeTheory/Barry's (Hybrid Classes)
Hybrid fitness classes, like OrangeTheory and Barry's, combine several training modalities to build an effective full-body workout that trains the body's different physiological systems. These training modalities can include;
- High-intensity interval training (HIIT)
- Circuit training
- Endurance training
- Strength training to create a full-body workout that targets cardio and muscle conditioning.
These classes typically alternate between the following exercises;
- Treadmill sprints
- Rowing
- Assault bike
- Bodyweight exercises
- Various strength exercises (dumbbell, kettlebell, slam balls, etc.)
While some gyms/companies use the same format every class, others let you decide on joining different classes with different goals. While all the classes combine the different elements, you might be able to choose from;
- Endurance and leg strengthening
- Endurance and core and arms
- High-intensity cardio and full-body strength
Again, this can vary, so be sure to check with whatever program or gym you're joining.
Regardless, this type of training is great for a well-rounded exercise program that hits every training area. Some of the main benefits include;
- Improved cardiovascular fitness
- Increased muscle strength
- Improved body composition
- Improved stamina
Hybrid fitness classes suit various fitness levels since exercises can often be scaled to your ability. With structured, instructor-led routines and a supportive group environment, classes like OrangeTheory and Barry's are ideal for those looking to maximize their workout in a time-efficient way while achieving a well-rounded fitness regimen.
5. Zumba/Dance
Zumba and other dance fitness classes are exactly what they sound like; you dance for fitness! This is an important concept, as we can forget that any type of high-intensity movement can help keep us in shape!
In general, these types of classes are all about having fun. They're high-energy workouts that combine dance moves with aerobic exercise to provide a full-body workout.
Typically set to upbeat, rhythmic music, these classes involve a mix of Latin-inspired dance styles (in the case of Zumba) along with hip-hop, jazz, and other dance genres. Participants will then follow a qualified instructor who leads them through their choreographed routine.
As dance is a skill set, there is a learning curve but make no mistake about it, you are learning to dance and improve body awareness!
The benefits of Zumba similar dance classes include;
- Improved cardiovascular health
- Increased coordination and body awareness
- Increased endurance
- Improved core strength (dancing requires a strong core!)
- Burn calories
- You learn to dance!
While you may feel a bit silly during your first dance class, they're accessible for all levels!
Brand-new participants can simply go a little slower or use modified dance steps. However, learning a dance is just like reaching any sort of fitness goal, making it a motivating feature.
Whether you're looking to get fit, have fun, or learn new moves, Zumba and dance classes offer a lively and motivating way to improve fitness while enjoying the music.
6. Yoga
Yoga classes are mind-body workouts that combine physical postures, breathing exercises, and meditation to improve flexibility, strength, and mental clarity.
There are various styles of yoga, ranging from gentle, restorative practices like Hatha and Yin yoga to more dynamic styles like Vinyasa or Ashtanga, which incorporate flowing movements and breath synchronization.
These different styles can range from "easy" to "very challenging". You can look at it in the same manner as calisthenics training. You could do push-ups from the knees or a human flag.
The benefits of yoga include:
- Improved flexibility
- Improved posture
- Stress reduction
- Greater mobility
- Increased balance
- Improve mental focus
While yoga is usually thought of as a flexibility training, it can actually be quite demanding in the muscles, especially muscular endurance. At the same time, more advanced yoga uses various isometric holds providing a strength element.
Yoga suits all fitness levels, as poses can be modified to accommodate beginners or advanced practitioners. Whether you want to reduce stress, improve flexibility, or build strength, yoga offers a holistic approach to physical and mental health.
We also want to note the connection between yoga and spirituality. Yoga obviously has strong connections to Buddhism and Hinduism, and some classes reflect this. However, over time, other versions have evolved that only focus on the fitness aspect. Either way, be sure to check with your class before going is an issue.
7. Pilates
While yoga and Pilates are usually thrown together, they are different fitness training styles.
We just went over yoga and determined that its primary fitness goal is to increase flexibility and body awareness.
Like yoga, Pilates is also considered a mind-body type of training. However, it focuses more on strengthening the body using specific and precise movements with heavy focus on the core. At the same time, there is a greater strength element when compared to yoga.
Joseph Pilates developed it in the early 20th century, shortly after the end of World War I. Originally, it was used as a form of rehabilitation for wounded soldiers. It did this by using precise movements that increased the body's strength, mobility, and flexibility.
While yoga strengthens the body by forcing it to hold a position, Pilates strengthens the body using dynamic movements and isometric holds. For this reason, it first caught traction with various performers and dancers due to its ability to strengthen the body through a full range of motion and improve body control.
As a training system, it has 4 keystone principles that build its methodology:
- Core Activation: Pilates strongly emphasizes strengthening the core muscles, including the abdominals, lower back, and hips. The "core" refers to the muscles that stabilize and support the spine and pelvis. Most exercises are designed to engage and activate these core muscles, which helps improve posture, balance, and overall strength.
- Controlled Movements: Pilates movements are characterized by their precision and control. Rather than focusing on high repetitions or intensity, the goal is to execute each movement with perfect form and mindfulness. This precision helps ensure that the right muscles are engaged and reduces the risk of injury.
- Breath Control: Breathing is a key component of Pilates. Each movement is coordinated with an inhale or exhale, which helps with the exercise flow and facilitates deeper engagement of the core muscles. Controlled breathing can also improve concentration and focus during the workout.
- Mind-Body Connection: Pilates places big emphasis on mindfulness and concentration during each exercise, building a strong mind-body connection. Practitioners are taught to focus on the muscles being worked and to be aware of their body's alignment, improving both physical performance and mental clarity.
One other difference is that when compared to yoga, there is not nearly as much, if any, spiritual or religious component. While there is a mindfulness component, this is geared towards connecting yourself to your body.
This has actually been a deterrent keeping some people away from yoga so if this has been you in the past, definitely check out Pilates.
Regardless, Pilates would be a great addition to any lifter or athlete and we know several world-class lifters who use Pilates to maintain their mobility and joint health.
8. Barre
Barre classes are another form of dance class but are lower in intensity compared to something like Zumba. It's more like the Pilattes of dance-classes.
Barre classes are low-impact, full-body workouts combining elements of several training modalities, including;
- Ballet
- Pilates
- Yoga
- Calisthenics
Classes typically involve small, controlled movements and isometric holds that target specific muscle groups to improve strength, flexibility, and endurance.
If you're wondering where it gets the name, a "barre" is a raised horizontal bar used for support that's often seen in ballet classes. This comes into play as Barre classes will use a barre to help with support during various exercises and dance moves.
The benefits of barre include
- Muscle strengthening
- Improved flexibility and mobility
- Better posture
- Improved balance
- Increased body awareness and control
- Improved coordination
Barre accomplishes this through the use of high-repetition, low-weight exercises. These movements are generally performed slowly and deliberate to increase muscle use but also improve coordination.
Barre is suitable for all fitness levels, as exercises can be modified to accommodate beginners or more advanced participants.
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Which Fitness Class Is Right For You?
We just reviewed different types of fitness classes. Each has unique benefits that could supplement your normal training program. It could also be your primary form of workout, or you could use a couple!
There are a ton of different fitness classes out there, and they all are good at what they intend to do. The most important thing is that you find a class that fits into your schedule and routine. You need to consider;
- Intended goal, i.e. burn calories, improve conditioning, improve flexibility
- Intensity level, i.e. high-intensity, low-intensity, can you scale it?
- Enjoyability, i.e. do you look forward to class and are you having fun!?
There's no right answer so find the one that will motivate you and help you reach your goals. If you need to, feel free to do more than one; maybe all of them!
Garett Reid
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