8 Group Fitness Classes Scientifically Proven to Help You Lose Weight

When it comes to shedding those extra pounds, finding the right workout routine is essential. Fortunately, there are group fitness classes that have been extensively researched and proven to aid in weight loss. These classes offer dynamic workouts, expert guidance, and a supportive environment to help you reach your fitness goals. Let's dive into eight group fitness classes backed by research and science that will effectively help you lose weight.

1. High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by brief recovery periods. This training method has gained popularity due to its ability to maximise calorie burn and improve cardiovascular fitness in a short amount of time.

Research Backing:

• A study published in the Journal of Obesity found that HIIT can lead to significant reductions in body fat percentage, particularly in abdominal fat.

• Research published in the Journal of Sports Science & Medicine concluded that HIIT is superior to moderate-intensity continuous training for fat loss and improving metabolic health.

2. Boxing Fitness

Boxing and kickboxing fitness classes incorporate boxing techniques and drills, such as punching combinations, kicking combinations, footwork drills, blends martial arts techniques with cardio-intensive workouts and core exercises. These high-intensity workouts provide a full-body cardiovascular and strength-training session.

Research Backing:

• A study published in the Journal of Strength and Conditioning Research found that boxing training can improve body composition, including reductions in body fat percentage and increases in lean muscle mass.

• Research from the American Council on Exercise (ACE) suggests that boxing fitness classes can burn up to 700 calories per hour, making them highly effective for weight loss.

• A study published in the Journal of Exercise Rehabilitation found that cardio kickboxing significantly reduced body fat percentage and improved cardiovascular fitness.

• Research from the American Council on Exercise (ACE) suggests that cardio kickboxing classes can burn up to 600 calories per hour, making them an effective option for weight loss.
  

3. Spinning

Spinning classes offer a high-intensity cardiovascular workout on stationary bikes. These classes incorporate varied resistance levels and speed intervals to simulate outdoor cycling challenges.

Research Backing:

• A study published in the Journal of Strength and Conditioning Research found that indoor cycling significantly reduced body fat percentage and improved cardiovascular fitness.

• Research from the American Council on Exercise (ACE) suggests that spinning can burn up to 600 calories per hour, making it an effective calorie-burning workout.

4. Circuit Training

Circuit training involves moving through a series of exercises targeting different muscle groups with minimal rest in between. This workout format combines strength training with cardiovascular exercise for a full-body workout.

Research Backing:

• A study published in the Journal of Strength and Conditioning Research found that circuit training significantly decreased body fat percentage and increased lean muscle mass.

• Research from the American College of Sports Medicine (ACSM) suggests that circuit training can provide similar cardiovascular benefits to traditional aerobic exercise while also improving strength and muscular endurance.

5. Indoor Rowing

Indoor rowing classes use rowing machines to simulate the experience of rowing on water. These classes provide a low-impact, full-body workout that targets muscles in the arms, legs, and core.

Research Backing:

• A study published in the Journal of Sports Sciences found that indoor rowing significantly improved cardiovascular fitness and muscular endurance while reducing body fat percentage.

• Research from ACE suggests that indoor rowing workouts can burn up to 600 calories per hour and are effective for building lean muscle mass.

6. Dance Fitness

Dance fitness classes incorporate dance-inspired movements set to music, providing a fun and energetic workout. These classes often combine cardio, strength, and flexibility exercises.

Research Backing:

• A study published in the Journal of Physical Activity and Health found that dance fitness participants experienced significant improvements in cardiovascular fitness and body composition, including reductions in body fat percentage.

• Research from ACE suggests that dance fitness classes can burn up to 500 calories per hour, depending on intensity and duration.

7. Zumba

Zumba is a dance-based fitness class that combines Latin and international music with choreographed dance moves. It offers a fun and energetic way to burn calories while improving coordination and cardiovascular health.

Research Backing:

• A study published in the Journal of Sports Science and Medicine found that Zumba participants experienced significant reductions in body fat percentage and improvements in cardiovascular fitness.

• Research from ACE suggests that Zumba can burn up to 500 calories per hour and may be particularly effective for those seeking a fun and social exercise experience.
  

8. Pilates Reformer

Pilates Reformer classes utilise a specialised piece of equipment called a Reformer, which provides resistance through springs. These classes focus on core strength, flexibility, and body alignment.

Research Backing:

• A study published in the Journal of Bodywork and Movement Therapies found that regular Pilates practice led to improvements in body composition, including reductions in waist circumference and body fat percentage.

• Research from ACE suggests that Pilates Reformer workouts can burn up to 300 calories per hour and may be particularly effective for targeting deep core muscles.