Here’s something worth celebrating: for the first time ever, more than 53% of US adults are now meeting the CDC’s weekly aerobic activity guidelines. That’s real progress — but there’s still a lot of room to grow. If you’ve been thinking about starting a fitness routine (or switching things up), you’re in the right place. Below, we break down the 6 best workout formats we offer at Cowboys Fit — from quick HIIT circuits to relaxing Pilates — so you can find the one that actually fits your schedule, your body, and your goals. Whether you want to lose weight, build muscle, boost your energy, or just feel better every day, there’s a class here for you.
Ideally, we’d love this number to be as high as possible. Exercise is essential for our health and wellbeing, and we want everyone to be living to their best abilities every day. If you’re interested in improved strength and stamina, weight loss, and a higher quality of life, then let’s talk about some of the best fitness routines you can start today!
What Equipment Do You Need for Weight Training?
The good news is — you don’t need much to get started. The basics are simple: a set of dumbbells, a barbell with weight plates, or even just your own bodyweight. Resistance bands and kettlebells are also great options, especially if you’re newer to lifting. You don’t need to use all of them at once. Most beginners do just fine starting with dumbbells and a few compound movements like squats, rows, and presses.If you’re working out at a gym like Cowboys Fit, the equipment is already there for you. Our classes use a mix of dumbbells, resistance bands, and kettlebells depending on the format — so you can show up empty-handed and still get a complete strength session. As you get more comfortable, you’ll naturally start using heavier weights and more variety. But when you’re starting out, simple is better.
If you’re working out at a gym like Cowboys Fit, the equipment is already there for you. Our classes use a mix of dumbbells, resistance bands, and kettlebells depending on the format — so you can show up empty-handed and still get a complete strength session. As you get more comfortable, you’ll naturally start using heavier weights and more variety. But when you’re starting out, simple is better.
‘Quick Comparison’ Table
| Routine | Best For | Intensity | Cowboys Fit Class |
| Weight Training | Muscle gain, fat loss | Medium–High | Group Strength Classes |
| HIIT | Fast calorie burn, busy schedules | High | Pick Six |
| Full Body | All-around fitness, avoiding plateaus | Medium–High | Total Body Blitz |
| Cardio & Strength | Cardio + tone combined | High | 4 Quarters / Power Ride & Shred |
| Cycling | Low joint impact, cardio | Medium–High | Cycling Classes |
| Pilates | Core strength, flexibility, recovery | Low–Medium | Pilates Fusion |
1. Weight Training: Build Muscle and Burn Fat Faster
The beauty of strength training is the variety of options when choosing your exercises. Our minds often go to barbells and dumbbells – great options – but you have a ton of other options as well like resistance bands, bodyweight exercises, kettlebells and more! Adding strength training to your training plan will help you build muscle, lose fat and increase your metabolism.
If you’re not sure where to start, you can try a group fitness class. Our certified group fitness instructors tailor each class to optimize your fitness for muscle gain and/or fat burn depending on the class format.
A well-rounded weight training class will help you reach your fitness goals.
2. HIIT Classes: Max Results in Minimum Time
Pick Six is one of our popular circuit training classes. Your instructor will take you through a series of 6 exercises performed for 1 minute. Overall, you get a challenging full-body workout that includes these six components:
Cardio
Bodyweight exercises
Upper and lower body strength
Plyometrics
Core conditioning
Flexibility training
Essentially, you’ll burn more calories and fat and build muscle. This is a popular and fun way to enjoy high-intensity interval training (HIIT).
According to Healthline, there many are benefits of high intensity workouts (HIIT) for your overall health. HITT workouts typically only range from 10-30 minutes; however, the increased intensity burns more calories in less time.
HIIT training has been linked to lower blood sugar levels, improved blood flow, and many other benefits. If you have trouble sticking to a workout routine, HIIT may be right for you!
These classes are perfect for anyone with a busy schedule. If you struggle to fit workouts into your busy life, then this will help you get a well-rounded training program in the least amount of time possible.
3. Full Body Workouts: Challenge Every Muscle Group
Total Body Blitz is a full-body class that incorporates strength training, cardio, core strengthening, and flexibility. It uses the science of muscle confusion to constantly challenge your body with new moves and routines, to avoid plateaus in your training.
Muscle confusion is a way to prevent your body from fully adapting to new stressors (exercises). The goal of the exercise is to adapt, but it will only do so to a certain limit if you continue putting the same stressors onto it. By varying these movements constantly, you can better avoid plateaus.
Instead, it will continue trying to adapt to these new stressors. The more you confuse your body, the more it will adapt.
The goal of the Total Body Blitz is to continue challenging your body to adapt as if you were just starting out. This is a great way to reach your fitness goals and prepare your body for nearly anything!
4. Cardio & Strength Training Combined
One of our newest formats, 4 Quarters, is a fun, fast-paced cardio and strength circuit training class where your instructor will take you through 4 minutes of cycle drills followed by 4 minutes of resistance training exercises until you complete 4 rounds. This fat-burning, muscle-building sweat session will help you reach your goals in no time at all.
Four Quarters classes are a fun and energetic way to reach all of your fitness goals!
You can continue your cardio & strength journey by also trying Power Ride & Shred. This fusion class will include a 25-minute ride on flat roads and hills and then transition to a low-impact HIIT workout which targets every muscle in your body with dynamic compound exercises as well as power moves to drive the heart rate up.
These cardio & strength workouts will transform your body and boost your metabolism.
5. Indoor Cycling Classes: Burn Calories and Have Fun
Cycling is one of the most popular and beneficial cardio classes out there. If you love hopping on your bike, dancing to great music and challenge yourself, this will be a fun class for you.
Cycling classes are a great way to meet friends and stay in shape year-round, especially in boutique-style fitness classes, which are smaller than most.
6. Pilates Classes: Core, Flexibility and Mind-Body Balance
Pilates is a form of mind-body exercise formerly known as “Contrology.” It’s a great way to build a better mind-body connection, strengthen your core, and build balance and stability.
Moreover, Pilates is practiced all around the world, especially in western countries. The exercise was developed and named after a German physical trainer in the early 20th century, Joseph Pilates. Initially developed for injury recovery, it has since become one of the most common exercise practices for people of all ages and fitness levels.
At Cowboys Fit, we offer a Pilates Fusion class, which is a Pilates-based workout focusing on core strength, flexibility, and total body conditioning. This is all fused with continuous movement and body sculpting exercises designed to make you sweat!
Why Thousands of Dallas-Area Members Choose Cowboys Fit
We’re not just another gym. Cowboys Fit was built around community, coaching, and results — and we’ve backed that up with 5 locations across the Dallas-Fort Worth area, including Frisco, Plano, Downtown Dallas, Pflugerville, and East Dallas. Every one of our group fitness instructors is certified, and our classes are designed to deliver real results — whether you’re a first-timer or a seasoned athlete. We keep our boutique classes small on purpose, so you always get the attention and energy you deserve. Our amenities go beyond the workout floor: HydroMassage recovery lounges, saunas, childcare (Rowdy Room), NormaTec compression therapy, and Liquid Wellness IV services are all available at select locations.
Ready to Start? Try Cowboys Fit Free Today
There’s no better time to make a change. Whether you want to lose weight, build strength, recover smarter, or just feel better in your day-to-day life — Cowboys Fit has the classes, the coaches, and the community to help you get there. Grab a free guest pass and try your first class at any of our 5 Dallas-area locations. No commitment, no pressure — just a great workout. Claim Your Free Guest Pass.
Learn more about what we have to offer at Cowboys Fit today!
Frequently Asked Questions About Fitness Routines
Q: What is the best fitness routine for beginners?
A: If you’re just starting out, the best approach is something low-pressure and full-body. At Cowboys Fit, our Total Body Blitz and group cycling classes are popular with beginners because our certified instructors keep every class welcoming and beginner-friendly. No experience needed.
Q: How many days a week should I work out?
A: The CDC recommends at least 150 minutes of moderate aerobic activity per week — that’s about 3 to 5 days of 30-minute sessions. A mix of cardio and strength training is ideal. Our class schedule makes it easy to hit those numbers without overthinking it.
Q: Is HIIT better than regular cardio?
A: Both have their place. HIIT burns more calories in less time and keeps your metabolism elevated for hours after the workout (this is called the afterburn effect). Traditional cardio is gentler on the joints and easier to sustain for longer sessions. Ideally, you’d include both in your weekly routine.
Q: Can I try a Cowboys Fit class before joining?
A: Yes! Cowboys Fit offers guest passes so you can experience our classes before committing to a membership. Visit our Guest Pass page to grab yours for free.
Q: What should I wear to a fitness class?
A: Wear comfortable athletic clothing you can move freely in. For cycling, bring or rent cycling shoes if available. For Pilates, grip socks are helpful. We recommend bringing a water bottle and a small towel.