25 Minute Lower Body Workout
HIdden for now
HIdden for now
Studio air is replaced with fresh outdoor air 10 times per hour (every 6 minutes). It’s the next best thing to exercising outside!
As of March 12, 2022 and in accordance with WA State and King County mandates, masks at our Seattle gym are now OPTIONAL.
Since reopening our Seattle gym in March, 2021, our studios have been at 25%, 50% and currently remain at 75% of pre-covid capacities. We also have client workout stations marked on the floor, for social distancing purposes. However, the most important thing our health club has done for client safety is the installation of our new fresh air exchange system.
Studio air is now replaced with fresh outdoor air every 6 minutes (10 times an hour). Exhaled CO2 is a Covid risk proxy for indoor, and partially enclosed outdoor, spaces (Read more). With our new fresh air exchange system, average CO2 levels in class are around 450 parts per million (ppm).
For some comparison, Seattle and other major urban areas across the U.S., have outdoor CO2 levels measuring around 400 ppm. And previous WA State Open Air and Outdoor Seating Requirements use 450 ppm as a safety benchmark for CO2 levels. Read more
Wherever you’re currently working, especially when taking group exercise classes, be informed and ask your gym what the CO2 levels are within their facility.
Learn more about all our Covid adaptations on our Coronavirus Response page here.
You’ve heard it said that body weight is regulated by diet and exercise. Another common weight loss related phrase is “calories in vs. calories out”. It’s true that if your caloric consumption (diet) isn’t lower than your caloric expenditure (exercise), you simply won’t lose weight.
Diet / nutrition is key to losing weight, because an increase in exercise also leads to an increase in appetite. So taking a ton of group exercise classes at our Seattle gym won’t help you achieve a daily caloric deficit if you’re eating more as a result.
Because changing your eating habits can be challenging, keeping your diet (daily caloric intake) the same and changing (increasing) your in-studio or online fitness regime is generally considered a good game plan. Plus, with an increase in physical activity comes a host of additional mental, emotional and physiological benefits beyond just weight loss.
Walking, Jogging and Running
Walking is great for beginners looking to lose weight because it can be done anywhere, anytime. Plus, it doesn’t require equipment and has minimal impact on your joints. Harvard Health estimates that a 155-pound person can burn around 170 calories for every 30min of walking at a moderate pace of about 4mph.
Jogging and running are great if you’re looking for something easy to incorporate into your weekly routine. Jogging and running can help burn unwanted belly fat, which has been linked to many chronic diseases. On average, a 155-pound person can burn around 300 calories for every 30 minutes of jogging at a 5mph pace, or 370 calories for every 30 minutes at a 6mph pace (1).
Burning calories and losing weight can be enjoyable with high-energy dance workouts at your local gym or in your living room – with virtual online workouts. Dancing is a fun way to raise your heart rate and lose weight. A 2012 study found that female Zumba participants (aged 18-22) burned an average of 9.5 calories per minute, and an average 369 calories in a 40 minute class.
Strength Training & Interval Training
Weight training in the gym is another great way to lose weight as you burn calories during and after your in-studio or online workout. Strength training may also help you build muscle mass, which increases your resting metabolic rate (RMR). Your RMR is the number of calories your body naturally burns while at rest. It’s estimated that a 155-pound person can burn roughly 110 calories with 30 minutes of strength training.
Many people looking to lose weight have been turning to interval training recently, because it helps burn more calories in less time. High-intensity interval training (HIIT) is especially effective for losing weight because your body continues to burn calories for up to 24 hours after your online or in-person workout. One study found that for 9 active men, HIIT burned nearly 30% more calories per minute than other exercise types, including running on a treadmill, cycling and weight training. Additionally, studies have shown that HIIT targets belly fat, which reduces the risk for chronic diseases (2, 3, 4).
Taking group Barre at our health club is effective for weight loss because it combines cardio and strength training together in a single workout. While cardio workouts will burn more calories in a single session, strength training increases muscle mass which helps you burn calories even when you’re sleeping or sitting at your desk. Fitness programs that have both cardio and weight training help to maximize calorie burn.
Yoga is good for weight loss because it can be done in a gym, at home with online fitness videos, or virtually anywhere. Harvard Health proposes that a 155-pound person burns about 150 calories per 30 minutes of Yoga. Yoga can improve mindfulness and your overall mental and physical well-being (5). It can also help you better understand your body’s hunger signals to control overeating (6).
Pilates is a beginner-friendly exercise that can help you lose weight while building strength, balance, endurance, and flexibility (7). One study sponsored by the American Council on Exercise estimated that a person weighing roughly 140-pounds can burn 108 calories in a 30min beginner level Pilates class and 168 calories in a 30min a more advanced class. Pilates has also been shown to help reduce lower back pain.
Cycling is another great exercise for all fitness levels which can be done outdoors or indoors on a stationary bike at our Seattle gym. Cycling has been linked to increased insulin sensitivity and reduced risk of certain chronic diseases. According to Harvard Health, a person who weighs about 155-pound can burn up to 298 calories in just 30-minutes on a stationary bike at a moderate pace of 12-14 mph.
Losing weight is a matter of caloric consumption vs. expenditure. Whether you’re working out in our Seattle gym or doing online fitness at home, calorie burn will depends on factors like intensity, duration, and your weight. But generally speaking, Cardio will burn more calories in a single session. However, weight training increases muscle mass and the more muscle you have, the more calories you’ll burn at rest. This means your body will burn more calories over time, including when you’re sleeping or sitting at your desk. So a fitness program that has both cardio and strength training will maximize caloric expenditure. For more information on this topic check out this Healthline article.
First you’ll need to buy a virtual pass here.
To access live group exercise classes streaming from our Seattle studios, go to the navigation bar at the top of this website, hover over “Virtual Classes” and click the “Livestream Schedule” link. Click your desired class. You’ll be asked to login, if you haven’t already and a video player page will appear with the time and date of your class. Wait for your class to start and enjoy!
To access on demand workouts, hover over “Virtual Classes” and click the “On Demand Workouts” link. Formats are separated into the following six categories, Dance Fitness, Strength & Cardio, Barre, Yoga & Wellness, Pilates and Cycle. Scroll down and click on the format tile of your choice. You’ll be asked to login, if you haven’t already, and a video player page will appear. Click the icon in the lower right corner of the video player to expand the view. Click the drop-down arrow in the top left corner, select a class by date from the drop-down menu and click play. Press ESC to exit the full page video player and return to our On Demand Fitness page. Repeat as desired.
You can start streaming today for free! A 7-day Free Trail is available via our Monthly or Annual Pass. Our virtual content is separated into two main categories: Livestreamed group exercise classes and On Demand workouts – all pricing options for virtual content, at our health club, include unlimited access to both.
Our Seattle gym offers 35+ weekly livestreams and a 4000+ On Demand workout library which includes all the major fitness formats such as Dance Fitness, Strength & Cardio, Barre, Indoor Cycling, Pilates and Yoga.
To purchase a virtual pass, click here.
If you want to take virtual classes and in-studio classes at our Seattle gym, you’ll need two separate accounts. Each has their own login credentials and are paid for separately. Learn more about our health club’s virtual account vs. in-studio account pricing here.
Equipment used in our on demand group exercise classes range from body weight to hand weights, from balls to resistance bands. Once you’ve taken a few classes with your favorite instructor(s), you’ll get a sense of what you’ll need for the class. We’ve included some creative equipment substitutions below, many of which can be found right in your pantry!
No weights, No Problem. Below you’ll find easy equipment substitution recommendations from health club’s instructors. Items that you likely already have or can procure at the grocery store (FYI, if you’re coming to an in-studio class at our north Seattle gym, all the necessary equipment will be provided for you).