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Not all workouts are the same just as no two bodies are the same. On top of that, different workouts can yield different results based on your body type. So how do you figure out which workouts to do to get the results you want? The best way is to test them out of course but to help you figure out where to start, we’ve compiled the results you can expect from various types of classes and workouts.

Cardio Sessions

Some said it was a fad but it’s clear that spin isn’t going anywhere. Not only that, we’re seeing more boutique fitness studios opening up offering cardio focused workouts using equipment like treadmills, rowing machines and versa climbers. Cardiovascular workouts are known for fat burning and weight loss but the benefits don’t end there. In addition to improving your endurance, cardio workouts can make your heart stronger, increase your lung capacity and positively impact blood pressure, cholesterol and diabetes. Classes are generally great for varying levels of fitness as you’re in control of your speed and resistance so don’t hesitate to mix cardio classes into your workout routine.


High Intensity Interval Training. It’s as demanding as it sounds however it’s great if you’re on a time crunch and love to work up a good sweat. It’s effective in as little as 20 minutes because you’re working at high intensity levels, at maximum effort with few breaks in between. Not only do you burn a lot of calories during the workout, you continue to burn calories after as your body works to replenish energy and repair muscle. You can target specific muscle groups or make it a full body sweat fest, the choice is yours!

Combination Classes

You’ve likely heard of studios like Orange Theory and Barry’s Bootcamp or have a local studio that combines cardio and strength in one workout. The name of the game behind these workouts is creating a one-stop-shop for endurance, power and strength. They combine cardio, usually on a treadmill, bike or rowing machine with a strength-training segment. Low fat and lean muscle is what these workouts are targeting by elevating your heart rate and working through functional, weights based movements. You can work as hard as you want and lift as heavy as you want making it doable for various fitness levels to workout together in one class. Similar to HIIT classes, these workouts are great for anyone tight on time.

Barre, Pilates, Yoga

If long, lean lines, increased flexibility, balance and core strength are what you’re after, you’ll love workouts that utilize Pilates, dance and/or yoga principles. These workouts generally take a little more mental focus making them ideal for creating space for your mind to take a time out from life’s hectic happenings. Focus, control, balance and small adjustments can make a world of difference in class so you’ll really get to know your body as you flow through each session as well. They can be low impact however as you develop strength and flexibility, you can really level up testing out more challenging positions as you evolve your practice.


If building muscle is your goal, CrossFit classes can help you achieve it. A strength and conditioning workout, it’s used by military, athletes and recreational exercisers alike. It’s a challenging and technical workout however with a good coach to teach you proper form you can yield great results in a short amount of time activating fast twitch muscle fibers with moves like ‘snatches’ and ‘clean and jerks’ that focus on muscle mass development. CrossFit boxes generally have a great sense of community where you’ll make fast friends with like-minded individuals. Your workouts progress as you master form and build strength keeping it constantly challenging and every changing.


A Pilates based workout developed by Sebatsien Lagree, it kicks things up a notch to include more strength and cardio than a Pilates class. Slow controlled movements on a Megaformer will lengthen, strengthen and tone your body without the bulk by activating your slow twitch muscle fibers. Moving quickly from position to position keeps your heart rate elevated meaning you’ll burn a good amount of calories and almost every move activates your core. Abs anyone? Bonus; it’s low impact making it great for all fitness levels!


Did you know that what you wear to your sweat session can have an impact on your workout? It’s distracting when you have to constantly pull your leggings up in a yoga class and wearing cotton to a sweaty cardio session can definitely make it less enjoyable when it’s soaking wet and heavy. Look for technical fabrics with moisture wicking properties for heart-rate spiking sessions, high-waisted bottoms for twisting and bending and high support bras for HIIT classes. PS, we’ve got all of the above! Shop our NEW ARRIVALS.

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