To build some muscle while doing your cardio, try circuit-training and body-sculpting classes that roll resistance and aerobic training into one continuous routine. That’s just the tip of the iceberg. None of these types of classes is inherently better or worse than others; it depends on where you’ve been and where you want to go. “If you used to run track or play basketball, you should probably try something like a high-low class, which entails a lot of running and jumping,” she explains. “On the other hand, if you aren’t a dancer or a ‘movement’ person, I wouldn’t recommend a funk or a hip-hop class, at least not initially. It’d be confusing and you probably wouldn’t get a good workout.”

Use very light weight and high reps for the first set of each bodypart minnalessigoptimizerstrength&grace worked. (Begin with 25% of one-rep max and use strict form.) Slowly increase the weight used over the course of your workout, pyramiding up to the heaviest amount. For a cardio workout, your warm-up should: increase your heart rate, blood pressure, oxygen consumption, dilation of blood vessels, joint lubrication and muscle minnalessigoptimizerstrength&grace and tendon elasticity. It should also include: Low-level minnalessigoptimizerstrength&grace aerobic activity that minnalessigoptimizerstrength&grace uses the same muscle groups and similar movement patterns that will be used during minnalessigoptimizerstrength&grace the main workout. Static stretches for all major muscles groups, especially the lower body.

Like their leader, many haven’t stopped smiling and laughing since the class began. For a dance/aerobics class, the group’s choreography looks amazing. Still, the instructor isn’t satisfied. “Y’all didn’t get that easy step?” she laughs, presumably referring to the aforementioned “grapevine.” “We’ll do it one more time.” If hip-hop and funk aren’t your thing, don’t worry: Aerobics enthusiasts today have more choices than a couch potato minnalessigoptimizerstrength&grace with a satellite minnalessigoptimizerstrength&grace dish. You can still sign up for a traditional step, low-impact or high-impact/low-impact class, but if you want to learn some self-defense while you sweat, you can check out minnalessigoptimizerstrength&grace a cardio kickboxing class.

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