How to Build a Balanced Fitness Week in Grand Rapids (Without Burning Out)

Move Smarter, Not Harder

In a city as active as Grand Rapids, it’s easy to feel like you have to do it all. Strength train. Get your cardio. Stretch more. Meditate. Don’t forget core. And while variety is the spice of life (and fitness), too much too fast can leave you exhausted—or worse, injured.

At Fever | Yoga Cycle Strength, we believe in building a sustainable fitness routine that works with your body, not against it. Here’s how to create a weekly plan that keeps you moving, motivated, and balanced—without burning out.

1. Build a Strong Base: Strength Training (2x/week)

Strength is your foundation. Whether you’re cycling, flowing, or pulsing at the barre, it supports joint health, improves posture, and enhances performance across all modalities.

Our group personal training classes in Grand Rapids are designed to take the guesswork out of your workouts. You’ll build strength safely with guidance, structure, and motivation in a small group setting.

 

2. Boost Your Heart Health: Cycle or Heated Barre (1–2x/week)

Add in some cardio—but keep it smart and sustainable. Our indoor cycling classes in Grand Rapids are high-energy, music-driven, and low-impact, giving you an effective burn without taxing your joints.

Or try our upgraded heated barre classes in Studio B, powered by radiant infrared heat for a sweat that supports recovery, mobility, and skin health.

3. Balance It Out: Yoga (1–3x/week)

Yoga is where strength meets softness. Our hot yoga and alignment-based classes support mobility, mindfulness, and nervous system regulation—perfect for recovery, grounding, or a powerful standalone workout.

Whether you’re recovering from a strength session or winding down after work, yoga is your body’s best reset.

4. Sample Balanced Week

Here’s one sample routine out of many diverse options that many of our Fever members follow:

•   Monday: Group FIT Strength (30) and Express RIDE (30) OR Barre Sculpt (50)

•   Tuesday: Power Vinyasa (60 hot) or Slow Flow (60 hot) OR Alignment Yoga (75-90)

•   Wednesday: Glow Restore + Sound (60 assisted class) RECOVERY DAY

•   Thursday: Barre Heat (50 infrared)

•   Friday: 6AM Glow Flow (45 hot) or Barre Sculpt (50)

•   Saturday: 8AM Group FIT Strength (30) and Express RIDE (30)

•   Sunday: Slow Flow (60 hot) or RIDE (45)

The key? Listen to your body. Your energy fluctuates. We help you stay consistent while honoring your limits.

Final Thoughts: Keep Your Fitness Flowing

At Fever | Yoga Cycle Strength, we offer flexible, results-focused programming to support your goals. You don’t need to do it all—you just need the right balance of movement, recovery, and consistency.

Ready to build your balanced week? Check our class schedule and start strong today.

Do Grand Rapids locals prefer working out in the morning or afternoon?

Do Grand Rapids Locals Prefer Morning or Evening Workouts? Here’s What We’ve Noticed

If you’re trying to find the best time to work out in Grand Rapids, you’re not alone. One of the most common questions we hear at Fever | Yoga Cycle Strength is: “Should I be working out in the morning or the evening?” While both options have benefits, we’ve noticed clear patterns right here in our community—and we’re here to help you discover what works best for you.

Morning Workouts in Grand Rapids

Many of our members love the sense of accomplishment that comes from getting their movement in early. Whether it’s a sunrise hot yoga class, a focused barre session, or a strength class that jump-starts your day, morning workouts offer:

•   A mood and energy boost (thanks, endorphins)

•   Better consistency and fewer schedule interruptions

•   A sense of community with other early risers

At our downtown Grand Rapids fitness studio, popular morning classes include hot yoga, barre, and cycle—especially before work hours.

Evening Workouts in Grand Rapids

For others, evening workouts at Fever offer a welcome release after a busy day. Whether you’re sweating it out in a high-energy cycle class, building strength with resistance training, or grounding down with yoga, evening workouts:

•   Help release daily stress

•   Offer more flexibility for late risers or parents

•   Often feel more social and community-driven

We see consistent turnout for evening hot yoga in Grand Rapids, especially among those who prefer to work out after 5 p.m.

Which Is Best? The Answer: It Depends on You.

Whether you prefer AM or PM workouts, we’ve got options to meet your schedule. Our goal at Fever is to support your long-term consistency—so choose the time that helps you show up most regularly.

Looking to build a habit? Start with 2–3 classes per week during your preferred window, and mix in a variety of modalities:

•   Barre classes and Barre Heat in Grand Rapids for strength and alignment

•   Hot yoga in Grand Rapids for detox, flexibility, and empowerment

•   Group personal training in Grand Rapids for guided results

•   Cycle classes in Grand Rapids for high-energy cardio

Final Thoughts

At Fever | Yoga Cycle Strength, we offer morning and evening fitness classes in Grand Rapids, MI because we know one size doesn’t fit all. Your lifestyle, energy levels, and goals matter—and we’re here to support them with flexible schedules, welcoming instructors, and results-driven programming.

2025 fitness trends in Grand Rapids

Top 5 Fitness Trends in Grand Rapids for 2025 (and Where to Try Them)

1. Infrared-Heated Barre Classes in Grand Rapids

One of the most transformative trends in Grand Rapids fitness for 2025 is the rise of infrared-heated classes. Not to be confused with a “red light” designed for recovery. At Fever | Yoga Cycle Strength, we offer Grand Rapids’ only infrared-heated barre classes—designed to support detoxification, increase circulation, and promote joint mobility in a breathable, gentle heat.

Unlike traditional forced air, our radiant panels create an environment that feels therapeutic rather than oppressive. When you flow through heated barre, the infrared experience makes every movement more effective.

2. Hybrid Classes That Blend Strength, Cardio, and Mindfulness

Hybrid formats are redefining fitness in Grand Rapids—offering the best of strength training, cardio, and mind-body practices in one class. Fever’s popular offerings like Barre Heat and Ride + FIT are ideal for clients looking to maximize their time and results.

Our hybrid classes in Grand Rapids help clients tone and strengthen while staying mentally focused. These well-rounded formats resonate with people looking to avoid burnout and maintain consistency with a more mindful and efficient fitness routine.

3. Group Personal Training with Built-In Camaraderie

Fitness in Grand Rapids is becoming more community-driven, and group personal training is leading the charge. Unlike large gym settings where you’re left to figure it out on your own, Fever’s group personal training classes offer structure, accountability, and camaraderie—all in a supportive, expertly guided environment.

These small, technique-focused strength sessions help our Grand Rapids members stay motivated while improving form, safety, and strength. Whether you’re new to lifting or getting back into a routine, the group dynamic enhances the experience while helping each person grow.

4. Recovery and Safety as Core Pillars of Grand Rapids Wellness

In 2025, recovery and safety are at the forefront of every smart fitness routine. At Fever, we emphasize proper alignment, modifications, and nervous system support across all of our barre and yoga classes in Grand Rapids.

Classes like Glow Restore, classical alignment-based yoga (Iyengar) in Grand Rapids, and our targeted mobility practices offer clients a way to reconnect, release tension, and build resilience. Our instructors are trained to guide students with care, helping them avoid injury and build body awareness that lasts beyond the mat.

5. Community-Centered Wellness Events in Grand Rapids

Wellness in Grand Rapids is becoming more experiential and inclusive. That’s why Fever hosts pop-up yoga at the Grand Rapids Art Museum, seasonal outdoor classes, and donation-based community sessions.

These events invite new people into the practice while building community through movement. Whether it’s a special hot yoga session in Grand Rapids or a casual group meditation downtown, our events make fitness feel accessible and joyful.

Conclusion

As the Grand Rapids fitness community continues to evolve, Fever | Yoga Cycle Strength remains committed to leading with intention, quality, and inclusivity. Whether you’re drawn to hot yoga, barre, strength training, or restorative recovery, our studio offers something for every body.

Explore our full schedule of fitness class and see why more people are choosing Fever for yoga in Grand Rapids, barre classes in Grand Rapids, and mindful fitness experiences that last.

beginner's guide to strength training

Beginner’s Guide to Strength Training Programs

Strength Training for Beginners

If you’ve been thinking about starting strength training but feel overwhelmed by conflicting advice or gym intimidation, you’re not alone. Many people want to build strength but don’t know where to begin. The good news? Strength training doesn’t have to be complicated. With a few foundational principles and the right program structure, you can begin seeing results—and feeling more confident—in just a few weeks.

Supporting your Daily Life with Strength Training

Strength training is more than just lifting weights. It’s about building functional strength that supports your daily life: carrying groceries, climbing stairs, preventing injury, and improving posture. For beginners, the key is consistency and progression. You don’t need to jump into heavy lifting on day one. Start with bodyweight exercises and light resistance, focusing on good form and control.

Use Foundational Exercises

A well-rounded beginner program typically includes basic movement patterns: push, pull, hinge, squat, and core stabilization. That might look like push-ups, rows, glute bridges, squats, and planks. These movements build foundational strength and prepare your body for more complex training later. Whether you’re using dumbbells, kettlebells, or resistance bands, the goal is to challenge your muscles in a safe and progressive way.

Remember to Take a Rest Day

Don’t forget rest and recovery. Muscles grow stronger after training—not during. It’s important to schedule rest days or active recovery (like yoga or gentle cycling) to give your body time to adapt. Strength gains come from the combination of effort, rest, and good nutrition.

Strength Training in Grand Rapids, MI

At Fever YCS, our FIT + Sculpt + Circuit strength-based classes are designed to be approachable, empowering, and effective. If you’re new to training, you’ll find guidance, form-focused coaching, and a welcoming community that meets you exactly where you are. You can view our class schedule or check out our Strength offerings to explore options that fit your goals.

The beginners guide to Barre

The Beginners Guide to Barre Classes

Barre is an accessible and beginner-friendly form of exercise for everyone, regardless of skill or fitness level. In this blog, we’ll walk through how barre was created, basic barre movements and terms, equipment used in barre classes, the unique benefits of barre classes, and explain everything you need to know before taking your first barre class.

What is Barre?

Barre was created in the 1950s by Lotte Berk, a ballerina who, after sustaining a back injury, began combining her traditional ballet routines with rehabilitative therapy exercises. Since then, barre has developed into a popular form of full-body exercise that combines movements and positions borrowed from ballet with low-impact, repetitive strength exercises.

Understanding Basic Barre Movements & Terms

Because barre borrows movements from ballet, several terms and movements may be unfamiliar to beginners. However, no prior dance experience or knowledge is required to participate in barre—you’ll get the hang of it in no time. To get you started, here are some common barre movements and terms to know:

Common Barre Positions:

  •  First Position: Standing on the floor with your heels touching and your toes apart, forming a narrow V shape.
  •  Second Position: Standing on the floor with your feet slightly wider than shoulder distance and your toes slightly pointing on an outward diagonal (also sometimes called “wide second”).
  •  Parallel: Standing on the floor with your feet straight and facing forward (like the number 11), either together or hip-width apart.
  • Neutral Spine: A relaxed position where your back is perfectly in line from the tailbone to the spine to the neck and head, not straining in either direction.

    Common Barre Movements:

  • Pulse: A small, controlled muscle movement typically done to the beat of music. Pulses involve a small range of motion, often indicated by the phrase “up an inch, down an inch.”
  • Relevé: Taken from ballet, this instruction simply means to lift your heel(s) off the ground.
  • Point/Flex: A point means to extend your toes pointing away from your body, lengthening your leg muscles outward. The opposite of a point, a flex means to pull your toes upward toward your body, stretching your calves and hamstrings.
  • Plié: Also from ballet, a plié indicates bending the knees then straightening them again, typically with hips and feet turned outward and the heels pressed together.

Gear and Equipment Used in Barre Classes

There are two pieces of equipment unique to barre classes: a ballet-style barre often used for support during exercises and a stall barre, which is a tall piece of exercise equipment with rungs of various heights often used for stretching and corrective exercises.

While many barre movements require only your body weight, barre instructors may incorporate light hand or ankle weights, resistance bands, exercise ballers, or sliders to further challenge and tone your muscles.

The Benefits of Barre

Barre is often praised for its ability to help isolate and tone lean muscle throughout all parts of the body, including your core, glutes, arms, and thighs/legs. The use of repeated slow, small movements allows you to work these muscles in a more focused way than traditional strength training exercises and target deeper muscles that high-intensity workouts might miss.

In addition to gaining strength and toning muscles, barre exercises help to increase flexibility, build a stronger core, and improve posture and balance. This increased mobility and range of motion are not only helpful for your workouts, but for the quality of your everyday life. The low-impact movements of barre are also easier on your joints than high-impact strength training, which means quicker recovery times and a lessened chance of injury.

Like all forms of exercise, barre is beneficial for overall physical health and longevity. And because of the emphasis on the mind-body connection, barre is also known for increasing mental clarity and reducing stress through the release of endorphins.

What to Expect from Your First Barre Class

What to Wear: Women should wear a supportive sports bra with an exercise tank top or fitted shirt. We like the bra built into our tanks for barre class. We listed our favorite barre tank that we have in every color below! For bottoms, fitted capris, leggings, or exercise pants are all appropriate, but wearing shorts is discouraged.

Most barre classes require grip/sticky socks, as no shoes are worn during the class. Barre sox ensures unparalleled stability during your barre workout, offering a secure grip that outperforms other options.

What to Bring: All of the equipment needed for your class will be provided, except barre socks and hydration.

What to Expect: While classes vary in style and length, all barre classes will focus on a variety of mobility, range of motion, and strength/toning exercises. In most classes, these exercises will be timed to the beat of music.

Barre classes often rotate through sections focusing on arms, core/abs, and lower body, repeating small isometric movements until all muscle groups are fatigued and end with a cooldown/stretching period.

Modern barre studios in Grand Rapids may offer fusion classes that combine barre with another form of exercise such as cardio barre, HIIT barre, or pilates and barre. If it’s your first time taking a barre class in Grand Rapids, consider arriving a few minutes early to get familiar with the equipment and to ask any questions about the class format to the instructor. Your barre instructor is an expert there to help you succeed and get the most out of your class.

Ready to hit the barre in GR? Schedule a barre class at Fever | Yoga Cycle Strength today.

Disclosure: As an amazon associate we earn from qualifying purchases.

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Top 5 benefits of Barre classes

Top 5 Benefits of Barre Classes

Barre is a unique form of full-body exercise that combines positions and moves borrowed from ballet with small, repetitive muscle movements. Barre classes have increased in popularity over the years as fitness lovers are discovering its fun, distinctive format and numerous benefits.

Some of the many benefits of barre classes include:

Benefit #1: Overall Muscle Toning and Strengthening
Barre classes offer a full body workout, toning your core, glutes, arms, and thighs/legs. Due to its use of small, isometric movements, barre often targets the deeper muscles in the body that are missed in other high-intensity workouts—and instructors may incorporate light weights, resistance bands, and/or stability balls to work your muscles even harder.

Benefit #2: Increased Flexibility and Mobility
Barre classes focus on both strength and flexibility, often incorporating several stretching and lengthening exercises throughout. This increased mobility and range of motion are helpful not only for future workouts, but for everyday life. Don’t worry, no flexibility is required to begin taking barre classes, but you’ll be impressed with how much your flexibility improves after just a few weeks!

Benefit #3: Better Posture and Balance
Because barre classes are both strengthening and lengthening for your muscles, you may notice improved posture and balance over time. Barre focuses heavily on maintaining proper alignment and strengthens your chest and shoulders, which helps prevent slouching. Good posture has benefits beyond what you may realize: it can help with deeper breathing as well as prevent back pain and injury.

Benefit #4: Reduced Stress and Increased Clarity
Like all forms of exercise, barre is great for reducing stress and increasing mental clarity. More than some higher-intensity workouts, though, barre requires a deep intentional focus and mindfulness to maintain a mind-body connection. Exercise also leads to increased production of the endorphins that keep our minds sharp and clear.

Benefit #5: Faster Recovery and Lower Impact than Other Workouts
Barre is an excellent form of low-impact exercise that can be easily modified, making it safe and accessible for people of all life stages (including pregnancy) and skill levels. Barre’s gentleness on the joints also leads to faster recovery times, meaning fewer rest days needed between classes and a decreased chance of injury during and after the workout.
The benefits of barre are almost endless for beginners and pros alike—so what are you waiting for?

Jump in and schedule your next barre class today.

barre vs strength training: which is best for your workout?

Barre vs. Strength Training: What is Best for Your Workout? 

The vast array of fitness classes and workout options available today can be both exciting and, let’s face it, overwhelming. With so many styles to choose from, it can be difficult to know what workouts best suit our lifestyle and will benefit us most in the long run. 

In this blog, we’ll unpack the basics of two popular workouts, barre and strength training, discuss the unique benefits of each workout, and explain what workout is best for your fitness goals.

Understanding Barre vs. Strength Training 

Barre is a form of full-body exercise that combines movements and positions borrowed from ballet with low-impact, repetitive strength exercises, designed to isolate and strengthen muscles. Barre classes often rotate through sections focusing on arms, core/abs, and lower body, repeating small, isometric movements targeting one muscle area until all muscles are fatigued. While barre can be done without equipment, classes typically incorporate a ballet barre and light weights, resistance bands, sliders, and/or exercise balls.

In our years of experience, barre at home can be just as effective if you have a portable barre system and the right guide. We encourage our home fitness folks to try the Booty Kicker for home barre success. It’s compact enough to slip into the closet, is sturdy (that’s a big one) and has slats at the bottom for free weights. 

Strength training (also known as resistance training) is a form of exercise focused on gaining muscle mass, building strength, and increasing endurance. Strength training encompasses a wide variety of exercises, using body weight or equipment, with a focus on building muscle mass in all major muscle groups. Bodyweight exercises like lunges, squats, push-ups, and planks are examples of strength training, as are movements that incorporate weights and resistance machines. 

For at home or in studio strength training, we prefer SPRI dumbbells lined in vinyl. If the weights are not protected, they will start to peel and shed rather quickly. You can purchase a range of sizes (recommended) to gain gradually and safely. If you’re new to strength training, start with a low weight of 2 or 3 pounds. After curling a few reps, those light weights will feel much heavier. Continue to progress to heavier weights until you meet your new “edge” and comfortability.

The Benefits of Barre 

Barre offers a full body workout, toning your core, glutes, arms, and thighs/legs. Due to its use of small, isometric movements, barre often targets the deeper muscles in the body that are missed in other workouts. And, because barre is low-impact and easy on joints and muscles, there is a decreased chance of injury and recovery is often faster than higher-intensity workouts. 

Barre classes focus on both strength and flexibility, often incorporating stretching and lengthening exercises throughout. These exercises contribute to increased mobility and range of motion that are beneficial in everyday life and lead to better posture and balance, as well. 

The mind-body connection and focus required for barre classes help reduce stress and increase mental clarity—not to mention the feel-good endorphins that come after. 

The Benefits of Strength Training 

The most obvious benefit of strength training is an overall increase in muscle mass and a toned physique. However, strength training also helps build bone density, joint flexibility, and balance—all of which lead to a higher quality of life and a lower risk of injury overall. 

Strength training may also be an ideal form of exercise for those pursuing fat loss, as increased muscle mass leads to a higher resting metabolic rate. This means that your body consistently burns more calories when at rest, rather than just during your workout. 

Alongside its physical benefits, consistent strength training also contributes to overall health and longevity, better sleep, and mental clarity. 

Barre vs. Strength Training: What is Best for Your Workout? 

The simple answer is that both exercises can be extremely beneficial for your overall health and what workout is “best” will depend on your unique fitness goals and preferences. 

We recommend incorporating a combination of barre, strength training, and other exercises into your routine to increase your overall strength and help you avoid injury, mental boredom, and burnout. Switching up your workouts will continue to challenge your body and help you see more consistent results over time. 

However, when it comes to exercise, it’s also important to do what you love—if a barre class gets you excited to wake up in the morning, do that! If a strength training plan helps you unwind after a long day, do that! Prioritizing the forms of exercise that you 

enjoy the most will ensure you stay consistent over time and see exercise as a gift to your body and mind, not a punishment. 

Whether it’s a strength class, a barre class, or one of our fusion options, Fever would love to be a part of your fitness journey. Schedule a class today. 

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Do I Need Special Cycling Shoes for Indoor Cycling?

Do I Need Special Cycling Shoes for Indoor Cycling?

As you get ready to take your first indoor cycling class, you may be wondering: do I need special shoes for indoor cycling? If so, what are the best ones?

The beauty of indoor cycling is that, no, you don’t need specific shoes or gear to get started—any tennis shoe or shoe designed for exercise should work just fine on most indoor cycling bikes. However, some bikes may require shoes that attach to the pedals of your bike, called “clip-ins.” Let’s dive into the differences, pros, and cons of indoor cycling with regular tennis shoes vs. designated clip-in cycling shoes.

Indoor Cycling with Tennis Shoes

At most indoor cycling studios and gyms, bikes will be equipped with an option for regular tennis shoes and feature adjustable toe cages and straps to ensure a secure and comfortable fit. So the biggest advantage of indoor cycling with tennis shoes is that you don’t need to make any additional purchases to start your cycling journey.

While tennis shoes often suffice, there are some disadvantages. If you’re not clipped in, you may find that your feet slip out of the pedals more frequently, especially when riding out of the saddle. And because tennis shoes have flexible soles that aren’t designed with cycling in mind, they can put unnecessary pressure on the front part of your foot, rather than evenly distributing your weight. Both of these factors contribute to a higher likelihood of injuring your feet or ankles when cycling.

Indoor Cycling with Clip-In Shoes

There are several advantages to cycling with clip-in shoes. Cycling shoes are designed with hard soles, which ensure that your weight is distributed evenly throughout your whole foot. Because they clip in securely to the pedals of the bike, you’ll also experience increased stability, especially when riding out of the saddle.

Clip-in cycling shoes also allow you to exert more power during your ride and help ensure that the correct muscles in your legs are being targeted as you pull up and push down on the pedals. They can also help prevent injuries in your feet and ankles by keeping your feet secure and aligned with the pedals.

If you’re just starting out your indoor cycling journey, your regular pair of tennis shoes will probably suffice for your first few sessions. But when you’re ready to take your rides to the next level, clip-in cycling shoes will make for a safer, smoother, and more effective workout.

At Fever, the pedals of our AC Schwinn Performance Bikes allow for both tennis shoes or SPD clip-in cycling shoes to be worn. We recommend the Shimano brand to our members and team for the most comfortable indoor cycle ride.

 

Is 30 minutes of indoor cycling enough?

Is 30 Minutes of Indoor Cycling Enough?

Indoor cycling classes often range from 30 to 45 or even 60 minutes. You may see a 30 minute class and think: is 30 minutes of indoor cycling really enough to lose weight and be an effective work out?

 

The Ideal Length for Indoor Cycling

 

Leading health organizations recommend that adults get at least 150 minutes of moderate-intensity physical activity, or 75 minutes of vigorous-intensity activity, every week. That means we should be getting around 20 minutes of moderate-intensity physical exercise 7 days a week, or around 30 minutes 5 days a week.

 

Depending on the class and your personal output, indoor cycling could fall in either the moderate-intensity or vigorous-intensity activity category, which means 30 minutes is actually a great length for your daily workout.

 

Your calories burned during a 30 minute indoor cycling class will vary based on a variety of factors, including your weight, age, gender, and as mentioned, the intensity of your workout. As a general reference, though, average riders report 250-400 calories burned in one 30 minute class.

 

Over time, you may notice that as your stamina and endurance increase, and that your 30 minutes of indoor cycling is no longer physically challenging. If that occurs, try bumping up your cycling sessions to 45 or 60 minutes!

 

Maximizing Your 30 Minute Indoor Cycling Workout

 

It’s important to focus on the quality, rather than just the quantity, of your workout. So, when taking a 30 minute indoor cycling class, focus on giving your maximum effort from start to finish. Giving your best and challenging yourself to push for the full 30 minutes will ensure optimal results, but do be careful not to overexert yourself to the point of harm or injury. Take rest and water breaks when needed.

 

Whether it’s for 15, 30, or 60 minutes, indoor cycling is a great way to build your strength, increase your stamina, burn calories, and release those feel-good endorphins.

 

Schedule an indoor cycling class at YogaFever | Yoga Cycle Strength today!

Best Cardio Exercises

The Best Cardio Exercises

It’s no secret that regular cardiovascular (cardio) exercise is one of the keys to a healthy heart—and when it comes to different forms of cardio, the benefits and options are endless! While all forms of cardio are beneficial to your overall health, here are some of our personal favorites.

Indoor Cycling (Spinning)

Indoor cycling has gained some serious hype in the past few years (we see you, Peloton and SoulCycle) and it’s not hard to understand why. Indoor cycling classes are usually fast-paced and high-energy, getting your heart rate up and your endorphins pumping with each spin. It’s also a great workout for those who need a more low-impact form of cardio—cycling is easy on your joints while still targeting your legs and glutes (some classes may incorporate arms as well). Like all cardio exercises, indoor cycling can help lower blood pressure, blood sugar, and combat high cholesterol. With a great instructor to guide you and some hype music to keep you motivated, indoor cycling can feel more like a party than a workout!

High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) is a general term used for workouts with short periods of intense exertion followed by recovery periods (40 seconds of work with 20 seconds of rest, 20 seconds of work and 10 seconds of rest, etc.) The actual exercises done within this format vary from running to jumping rope to cycling to bodyweight exercises (burpees, jumping jacks, etc.), with the expectation that work periods are intense.

HIIT is an especially effective form of cardio exercise because it produces similar results in improving aerobic capacity (ability to use oxygen well) in a much shorter amount of time than other forms of exercise. HIIT has also been found beneficial in reducing heart rate, high blood pressure, and high blood sugar (hello, healthier heart!). HIIT typically burns more calories per minute than most other exercises and increases your metabolism even after the workout is complete, so it can be a great form of exercise to incorporate in a weight loss journey.

Circuit Training

Circuit training describes a workout format of cycling through multiple exercises targeting different muscle groups in a pattern without much rest in between. These exercises are often a mix of cardio and strength training, making it a great full-body option and the perfect routine for those with minimal time or a shorter attention span. Like HIIT, circuit training is known to boost your metabolism and increase fat burn. By pumping up your heart rate and targeting a wide range of muscle groups, you challenge your whole body and burn major calories in the process. All of that red-faced, heavy-breathing work contributes to a healthier heart and a healthier you!

 

Ready to start trying out these heart-healthy forms of cardio? Join us for a class: https://feverycs.com/classes/cardio/