When I was fresh out of college, I did what many people do and moved off to start a career. I’d been raised in a smaller town and attended a small university, so it was a bit intimidating when I moved to the Dallas area to enter the workforce. There are so many places to go and things to do, but when it comes down to it, it can be hard to find a place where you feel comfortable and can meet like-minded people. Fortunately, I found a gym that offered a wide range of classes, fantastic trainers, and a wealth of friendly and fitness-focused people with whom I quickly became friends.
While there are a lot of gyms out there, they aren’t all created equal, and it can be hard to choose which one is right. Here’s why Cowboys Fit was an excellent option for me and why I keep going back day in and day out.
Getting Started
In college, we had a small fitness center at my apartment building. It was way more convenient than heading to campus, so I found myself going to it more often. Though the options were limited, I liked the equipment just fine and was often the only person there. While that may sound like a dream situation for many, I found it was counterproductive for me. I would go through my workout, but I didn’t really push myself as hard as I did in a group setting. I am a bit competitive, so when I’m in a class or have others working out around me, I tend to go harder than when I’m alone.
It turns out Cowboys Fit gave me the best of both worlds. They have a great selection of workout machines and classes, and I rarely, if ever, wait for equipment to open up. Plus, the class options keep me from getting bored or stuck in a workout rut. It also makes me feel like I’m part of a team, which increases my motivation level. It’s not just in my head either; research has shown this to be a common occurrence. The Association for Psychological Science has an interesting article about this. They covered a study done by Stanford Psychological Scientists Priyanka B. Carr and Gregory M. Walton that concluded, “Even subtle suggestions of being part of a team dramatically increased people’s motivation and enjoyment in relation to difficult tasks, leading to greater perseverance and engagement and even higher levels of performance.”
I find it very encouraging to know that the team setting is truly a great motivator and continues to help me drive myself and persevere.
Options Galore
Cowboys Fit makes it easy to get into team mode; they have a huge selection of classes that make working out fun and allow me to get an all-around workout. My favorites include the following:
· For circuit training, my top choice is 4 Quarters. It’s a fun, fast-paced cardio/strength circuit training class where the instructor takes 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!
· When I want a high-intensity / low-impact class, Tight End Barre is my go-to option. It’s the perfect combination of strength and flexibility exercises that utilize the barre. This class focuses on conditioning and toning the entire body with classic ballet exercises and Pilates-inspired movements designed to develop overall muscular strength and endurance. Plus, it emphasizes the core and legs, and that’s key for me during swimsuit season.
· Red Zone is a total body conditioning HIIT workout. It’s an interval-based class that combines full-body strength training with high-intensity cardio bursts designed to tone your body, improve your endurance, and clear your mind. Instructors use Tabata or intervals lasting 30-60 seconds, and modifications for all fitness levels are provided, so you shouldn’t feel intimidated to try it out.
– future you will be glad you did!
What to Expect in Your First Group Fitness Class at Cowboys Fit
Arriving Early and Meeting Your Instructor
Show up 10 minutes early to your first class. This gives you time to introduce yourself to the instructor and let them know you’re new. They’ll show you where to set up, explain what equipment you need, and give you a quick overview of the class format.
Don’t feel embarrassed about being new. Instructors love working with first-timers. It’s literally what they’re trained for. They’ll check in on you during the workout, offer modifications if something’s too hard, and make sure you’re not doing anything that could hurt you.
You’re not interrupting. You’re doing exactly what you should do.
Modifications for All Fitness Levels
Every class at Cowboys Fit is designed to work for multiple fitness levels. Can’t do a full push-up? Drop to your knees. Burpees too intense? Step back instead of jumping. The instructor will show you modifications throughout the class.
Nobody’s judging you for taking the easier version. Half the class is probably doing modifications too. Everyone’s at a different fitness level. A modification today becomes full form next month. That’s how progress works.
The important thing is showing up and moving. Whether you’re doing the hardest version or the modified version, you’re still getting a great workout.
What to Bring to Class
Bring a water bottle — you’ll need it. Wear comfortable workout clothes and athletic shoes (nothing with hard soles or sandals). A towel is helpful if you sweat a lot.
You don’t need your own equipment. Cowboys Fit provides everything — dumbbells, resistance bands, mats, step platforms, whatever the class requires. Just show up ready to work.
Some people like workout gloves for classes with lots of weight work, but they’re optional. Start with the basics and add gear later if you want.
If you’ve found yourself stuck in a health rut and want to make a change, there’s no time like the present. One of my favorite sayings is, ‘Do something today your future self will thank you for.’ Take that first step. Check out Cowboys Fit and see how joining a fun-inspired fitness team motivates and drives you to be your best self. They have classes for every level and a group of fitness experts to guide you on your fitness journey. Find a location near you and try them out today
Group Fitness Class Schedules Across DFW Locations
Plano Group Fitness Schedule
Cowboys Fit Plano offers 15+ group fitness classes per week including morning, afternoon, and evening options. Popular classes include Red Zone HIIT, 4 Quarters circuit training, and Tight End Barre.
4817 W Park Blvd, Plano, TX 75093
View Full Plano Class Schedule
Frisco Group Fitness Schedule
The Frisco location features a full lineup of classes seven days a week with extended hours on weekdays. Classes range from beginner-friendly to advanced intensity levels.
5 Cowboys Way
Frisco, TX 75034
View Full Frisco Class Schedule
Dallas Downtown & East Dallas Schedules
Both Dallas locations offer group fitness classes throughout the week with convenient times for before-work, lunch, and after-work sessions.
Downtown Dallas | View Schedule
East Dallas | View Schedule
Frequently Asked Questions (FAQs)
What should I wear to a group fitness class?
Wear comfortable workout clothes that let you move freely — leggings or shorts and a t-shirt or tank top work great. Athletic shoes with good support are important, especially for HIIT and circuit training classes with jumping movements. Don’t wear jeans, sandals, or anything restrictive. Bring a water bottle and a towel if you sweat a lot. Everything else (mats, weights, equipment) is provided.
Are group fitness classes good for beginners?
Yes. Every class at Cowboys Fit is designed to accommodate multiple fitness levels. Instructors show modifications for exercises, so you can adjust the intensity based on where you’re at. If you’re new to working out, start with a class labeled “all levels” like Red Zone or 4 Quarters. Let the instructor know it’s your first time and they’ll keep an eye on you to make sure you’re doing movements safely.
How many calories do you burn in a group fitness class?
It depends on the class type and your intensity, but most people burn 300-600 calories in a 45-60 minute group fitness class. High-intensity classes like Red Zone HIIT and 4 Quarters circuit training tend to be on the higher end (400-600 calories). Barre and strength-focused classes typically burn 250-400 calories but build muscle, which increases your metabolism long-term. Your heart rate, body weight, and effort level all affect calorie burn.
What’s the difference between HIIT and circuit training?
HIIT (High-Intensity Interval Training) alternates between short bursts of intense exercise and brief rest periods — think 30 seconds of all-out effort, 15 seconds of rest, repeat. Circuit training moves you through different exercise stations with minimal rest between them — you might do squats, then push-ups, then planks, then repeat the circuit. Both are effective for burning fat and building endurance. HIIT tends to be more intense, while circuit training gives you more variety.
Do I need to reserve a spot in group fitness classes?
It depends on the class and location. Some popular classes fill up and require sign-ups through the Cowboys Fit member app. Other classes are first-come, first-served. Check with your location’s front desk or download the member app to see which classes require reservations. If you’re using a guest pass, call ahead to confirm there’s space in the class you want to try.
Can I try a class before joining Cowboys Fit?
Absolutely. Cowboys Fit offers a free 3-day guest pass that includes full access to group fitness classes, equipment, and recovery amenities. You can try as many classes as you want during those three days. It’s the best way to see if the vibe, instructors, and class styles fit what you’re looking for. No credit card required for the guest pass. Claim your free 3-day pass here.