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List of Partners vendors. By Paige Waehner, CPT. Paige Waehner, CPT. Learn about our editorial process. Learn more. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates.

Tara Laferrara, CPT. Reviewed by Tara Laferrara, CPT. Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach.

She also created her own online training program, the TL Method. Learn about our Review Board. Table of Contents View All. Table of Contents. Types of Exercise You Need. Where to Start. Beginner Workout Schedule.

Intermediate Workout Schedule. Advanced Workout Schedule. Frequently Asked Questions. Why You Need Both Cardio and Strength Training. A Guide to Exercise for Beginners.

How to Clean and Press. Frequently Asked Questions How many days per week should you work out? Which is the best way to split your workout? What body parts should you work out each day? Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.

Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. See Our Editorial Process. Meet Our Review Board.

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These choices will be signaled to our partners and will not affect browsing data. Accept All Reject All Show Purposes. Cardio: 10 to 30 minutes, such as: - Beginner Stationary Bike Workout - Beginner Walking Workout - Beginner Elliptical Workout.

Total body strength and core training, such as: - Beginner Total Body Strength - Beginner Total Body Strength Level 2 - Beginner Total Body Strength Level 3. Total body strength and core training; repeat Tuesday's workout to practice the exercises and build the strength and endurance to do more.

Rest or optional cardio: Do something less structured, like taking a walk or a leisurely bike ride. Total Body Strength or Circuit Training. Cardio Endurance Workout.

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To ensure the safety, success, enjoyment and effectiveness of the fitness experience, be prepared to offer scaled variations of each exercise and movement included in your classes. The ability to modify exercises in terms of complexity and intensity is one of your key responsibilities as an instructor.

Woodmansee states that during an interval-training class, the cool-down process should be incorporated into the last one or two interval segments of the conditioning segment by lowering the pace and intensity of those intervals.

In other words, the peak intensity of class should occur with one or two remaining intervals, which gives participants adequate time to cool down and slow down their heart rates before beginning the stretches that close out the class.

Both Matthews and Woodmansee remind you that the creation of this class blueprint becomes easier and easier the more you teach.

Some of it will eventually become second nature. The purpose of specific movements, for example, and where they best fit into a workout are not things that seasoned professionals necessarily give much conscious thought to when planning a class.

That said, the class-planning sheet featured in this article is a good reminder for even the most experienced instructors that every decision made in creating a class experience should serve not only the purpose and objectives of the experience, but the participants themselves as well. After all, the core purpose of learning how to intelligently structure and sequence a class and give participants a memorable movement experience is to keep them coming back day in and day out.

Remember, as a GFI, you have the ability to touch the lives of dozens of individuals each day—everyone from long-term exercisers to those who may have joined the gym that very morning—and proper planning allows you do that in a meaningful and exciting way.

Introducing the All-new ACE Group Fitness Instructor Study Experience. This program will give you a foundation in understanding human movement, exercise programming, class design, leading inclusive classes, engagement and motivation techniques, and more, empowering you to teach any group fitness class format safely and effectively.

Learn more about this exciting new opportunity to expand both your knowledge and your career today. Daniel J. In addition to his work with organizations including the International Association of Fire Fighters and Agriculture Future of America, Daniel writes an ongoing blog series covering lifestyle change for NBCbetter.

He has also written feature articles for local publications in Western North Carolina WNC , including WNC Parent and WNC Magazine. The answer to which of the following questions should drive all decision-making for any given class?

Get answers to all your questions! Things like: How long is the program? Creating a Class Blueprint: Elevate the Experience Through Proper Planning by Daniel J. Green Contributor. View All Articles.

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Finally, the most important part of any class is the instructor. When all of these elements come together, you can expect an enjoyable and productive group exercise class.

Exercising is important for maintaining a healthy body and mind, but it can be difficult to find the time or motivation to get started. Group fitness classes can be a great way to make working out more fun and effective, but it can be tough to decide what kind of class to offer.

For example, you may want to focus on different muscle groups in each class or do total-body workouts spaced out more. You may also want to include equipment in the workouts for an added challenge. If you're using weights or other equipment, you'll want to make sure that everyone has access to the same equipment and that they know how to use it safely.

High-intensity interval training , or HIIT, is a type of workout that alternates between short bursts of intense activity and brief periods of rest.

It can get into metabolic conditioning like few other things. You might just be surprised at how much fun they have! When it comes to group exercise classes, there are a lot of factors that can contribute to a good experience.

For some people, it's important that the class is small enough that the instructor can give individual attention. For others, it's the types of exercises that are offered or the level of difficulty.

And for others still, it's simply a matter of how much fun they have while they're working out. Ultimately, the best group exercise class is the one that meets your individual needs and preferences. But if you're just looking to get moving and have some fun, you might prefer a lower-impact class with easy-to-follow movements.

Whatever your goal, there's a group exercise class out there that's perfect for you. Getting and staying fit doesn't have to be complicated. In fact, there are five basic exercises that you can do in any of your classes that will help you keep your class in shape.

Each of these exercises works different muscle groups, and when done together, they provide a well-rounded workout. To do a jumping jack, simply stand with your feet together and your arms at your sides.

Then, jump up and spread your legs out wide while simultaneously raising your arms over your head. Return to the starting position and repeat. To do a sit-up, lie on your back on the ground with your knees bent and your feet flat on the ground.

Place your hands behind your head and slowly lift your upper body off the ground until you're sitting upright. Push-ups are a great way to work your arms, chest, and core muscles all at once. To do a push-up, start in a high plank and lower your body to the ground.

Then, push your chest and body away from the ground, maintaining your plank position all the way back up. Strength training is also important for physical fitness, and there are a number of bodyweight exercises listed above that can be performed with no equipment required.

Finally, yoga or stretching classes can help to improve flexibility and reduce stress levels. By incorporating some or all of these exercises into my daily routine, I can improve my physical fitness level and enjoy a healthier lifestyle. Group fitness classes are a great way to stay in shape, but they can also be a lot of fun.

One way to make them even more enjoyable is to use fitness equipment. However, there are a few things you should keep in mind when choosing equipment for your class.

First, consider the size of your class. If you have a large group, you may want to choose equipment that can be used by multiple people at once. Second, think about the level of difficulty you want your class to be.

If you're looking for a challenge, you may want to choose equipment that will help you push yourself. Finally, don't forget to consider the cost of the equipment. Some pieces of fitness equipment can be quite expensive, so make sure you pick something that fits within your budget.

Kettlebells can be a great addition to group fitness classes, but only for people who have the form to do them. They are great for building strength and endurance but carry a high risk of injury.

Medicine balls are another option that can be useful for group fitness classes. They're often used for explosive movements and for targeting specific muscle groups.

Other popular options include dumbbells, resistance bands, and stability balls. Ultimately, the best piece of equipment is the one that best fits the needs of your class!

There are many different types of fitness classes available today, from aerobics and Zumba to yoga and pilates. However, the most popular fitness class tends to be basic cardio.