fitness class review

We are pumped to share one of our favorite stories from Self here on FitSugar!

Is it just me, or do gym classes seem to be getting shorter and more efficient all the time? Sure, there's still the occasional 90-minute yoga class, but fitness clubs these days know that we're in a rush — and thanks to the science of high-intensity interval training (HIIT), they've got ways to get us real results in less time than ever.

Take the new New Zealand-based Les Mills Grit Series, rolling out at gyms around the country this month: It calls itself "the most intense 30 minutes your body will ever experience," and I have to say they could be right. Check out their video promo above to see what I mean!

Grit Series classes focus on cardio, strength training, and plyometrics — those explosive power moves like high-knee jumps and burpees. There are three versions of the class, each one focusing on one aspect a little more than the others (I sampled the Cardio class, and the Strength class is highlighted above), but every session does make sure to incorporate all three pillars. My instructor, the adorably-accented Les Mills, Jr. himself, explained that we'd be doing bursts of 110% effort, followed by short periods of rest and recovery — hence the "high-intensity" and "intervals" parts of HIIT.

Read on for more.

Traditionally yoga is done on the floor, but your mat isn't the only place you can stretch, strengthen, and calm your body and mind. Since yoga's burst in popularity, people have figured out ways to incorporate basic yoga poses into other forms of movement and fitness. If you're a fan of practicing on your mat, check out these four exciting ways to deepen your love affair with yoga.

Paddleboard Yoga
If you love being on the water, try a Paddleboard Yoga class. Instead of Down Dogging on a mat, you're balancing on a board that's drifting along the surface of the water. Sounds tough? Well, it is, but that's what makes it fun. During your first few classes, you'll probably spend more time plummeting into the water than staying upright on your board, but with practice, you'll develop the core strength, stability, and concentration to do an entire practice while staying dry.

Aerial Yoga
Yoga is special on its own, but combine it with a hanging fabric trapeze, and it becomes magical. Doing yoga poses when the weight of your body is supported in the air not only feels freeing, but it helps with correct alignment and enhances the peaceful and calm feeling you love from traditional yoga. This type of yoga is a great way to approach intimidating poses like inversions or back bends, and the power of gravity allows for deeper muscle releases than you can achieve on the ground.

Keep reading to learn about Acro Yoga and Water Yoga.

Ashtanga is one of my favorite forms of yoga because it's fast-paced, fluid, and each class follows the same sequence, so you always know what to expect once you have a few classes under your capris. It's also really intense, and some aspects of it can be a real turn-off to people. Before you head to your first ashtanga class, here are some things you'll be glad you know.

1. You'll Probably Be Touched by Strangers
Adjustments are pretty common in the ashtanga world, so expect to be touched — a lot. Instructors (or the assistants in class) use adjustments to correct your alignment or to help you get deeper into a posture. The touch-feely aspect of ashtanga can either make you say "yay," or "yikes." If you're not into being touched, politely ask not to be assisted. If you are OK with it and an assist hurts you, make sure you speak up.

Keep reading to hear four other things you'll want to know before your first ashtanga class.

Dance aerobics may be experiencing a renaissance, but the next trend may be classes where you create your own soundtrack. Earlier this year Crunch debuted its Glee fitness class, based on the musical TV show of the same name, where participants are encouraged to sing while dancing. And now Equinox clubs around the nation are rolling out the group fitness class Pound, with the tag line: "Rockout. Workout." Best described as a blend of both the musical phenomenon Stomp and Pilates, with a pair of weighted drumsticks thrown into the mix, this class is definitely a boredom buster.

In Pound, traditional sculpting moves are paired with simple drumming patterns, which not only distract you from your quivering muscles but also add to the work. Similar to how the percussive arm motion of the Pilates 100 forces your abs to work harder to stabilize your torso, beating the sticks all around your body during Pound's four-minute ab series amplifies the work. This class is more than just core work though; tired moves like lunges and squats feel refreshed once you're holding drumsticks. In order to drum the floor during the booty-busting routine, you're forced to get your bum closer to the floor. And the lower you go, the harder you work.

I was amazed at how sweaty and sore this class made me. Pound is less dancy than Zumba, but way more fun than a traditional sculpting session and a great way to release your inner rock star. If you like loud music and a party atmosphere for getting your sweat on, this is a class is for you. Pound should be coming to gym near you soon!

Want to know why Zumba is all the rage? Or are you already hooked on Zumba and want to know what it takes to teach a class? Our interview with Michele Schmidt, a certified Zumba instructor, answers all of your burning questions.

FitSugar: What is Zumba?
Michele Schmidt: Zumba is a fusion of Latin and international music combined with a heart-pumping cardio workout that's easy to follow and fun to do. It was founded in the '90s by Alberto "Beto" Perez, a fitness instructor from Columbia, when he forgot his music and improvised a traditional aerobics class with Latin music and moves that he grew up dancing to.

FS: What makes it such a great workout? Will it help a person lose weight?
MS: Zumba is an intense cardio workout, so it can help a person lose weight! Typically an hour long, classes include interval training and strengthening movements (like squats and lunges) to maximize your calorie and fat burn, as well as to improve overall body tone. Proper diet and nutrition is also an important part of any weight loss program — many Zumba teachers have said that "you can't out dance a bad diet!"

Learn beginner tips for your first Zumba class and how to become a Zumba instructor after the break!

If you're a runner, cyclist, skier, rider, climber, swimmer, or have a Type A, high-energy, can't-sit-still kind of personality, sign yourself up for Ashtanga yoga. This type of yoga is challenging, quick-paced, and just the thing to open your tight hamstrings, hips, and shoulders. Before heading to your first class, here are some things you should know.

It's Hot
I'm not talking Bikram-yoga hot, but it's pretty darn hot. Most studios turn on the heat, so expect to be in a room that's about 80 to 90 degrees. This means you'll probably get pretty sweaty, so it's best to wear long pants to absorb your sweat and to prevent drips of sweat from puddling on your mat, making it dangerously slick. Pants will also add traction for poses where you're touching your legs, as in Crow, so you don't slip out of the pose and hurt yourself. A rug or yoga towel placed on your regular sticky mat is also a must. You might want to bring a hand towel to class as well to wipe the perspiration off your face and arms.

Depending on how strict the instructor is, they might encourage you not to drink water during the practice, since you're working so hard to build the fire inside you, and the water will "put the fire out." So make sure you drink throughout the day before you practice to prevent dehydration.

It's Repetitive
Ashtanga yoga has been taught by the late Pattabhi Jois since 1948, and it involves a set sequence of poses that a practitioner follows in the exact same order every time. Most studios offer Primary Series or Intermediate Series classes. Most ashtanga yogis are practicing Primary Series, which follows this sequence: Five Sun Salutation As, Five Sun Salutation Bs, the Standing Sequence, the Primary Series (Seated Postures), and the Closing Sequence. The beauty of the repetition is that since each class is the same, you can visit any studio in the world, and you'll be able to do the exact same class you do at home. Or once you memorize the sequence, you can practice on your own at home. Some people love the repetition since it can act as a form of moving meditation, while others may see it as boring.

I'm just getting started, so keep reading to hear more about what to expect from your first Ashtanga class.

Since the new millennium rolled around, it seems like the ancient practice of yoga has been mixed with almost every form of exercise, from the Pilates hybrid Yogalates to kickboxing's Koga. A new yoga mashup is making its way into the fitness world: yoga and spinning. Before your third eye conjures up images of holding a downward-facing dog while clipped in on a stationary bike, let me explain that the 60-minute classes are divided into two half-hour segments: 30 minutes of spin followed by 30 minutes of yoga. After taking a class at YAS Fitness Center in LA recently, I can attest that this blend makes great sense.

Keep reading to learn more about this new hybrid class.