6 Great Fitness Routines You Can Customize For You 

Some great news: For the first time ever, more than 53.3% of US adults are meeting the CDC guidelines for weekly aerobic activity.

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!

1. Weight Training

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-Style Classes

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:


Bodyweight exercises

Upper and lower body strength


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

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

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. Cycling

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

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!

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Learn more about what we have to offer at Cowboys Fit today!