Photograph: Ruis Dias via Pexels
Now that the holiday season is officially over and things are getting back on track in Shanghai, it’s about time we hit that reboot button and start exercising and taking better care of ourselves. I’m a firm believer in the transformative power of exercise. Getting into a fitness routine is not only good for your physical health, it also significantly improves mental health and boosts self-esteem.
Photograph: Belle Co via Pexels
I've found working out in a group setting incredibly motivating and fun. When people are put together in facing a common goal, we forge bonds that often persist long after the classes end. Whether you’re just embarking on your fitness journey or a gym buff looking to switch up your routine, I guarantee that you will benefit from at least one of these four group classes listed below and have an awesome time. Get out there now and get that heart pumping!
Photograph: courtesy FlowCycle
It’s like spin class, but much more fun, immersive, interactive and spiritually refreshing. FlowCycle opened its first location in Huangpu in 2019, followed by a second location in Jing’an and third in Lujiazui. The 45-minute class is a fun combination of HIIT, circuit training and functional training, and can burn anywhere from 400 to 800 calories depending on the intensity of the class and how far you push yourself by carrying more weight or increasing the resistance.
Photograph: courtesy FlowCycle
The classroom is designed in a way that allows the riders to fully immerse themselves in the moment and free up mental space: low lights, pumping music, and high energy. Led by experienced English-speaking master instructors, each session usually starts with a fast-paced warmup that lasts one song to get your heart rate going. This is followed by strategic training intervals that are choreographed to the rhythm of the music. You can choose to perform these moves either seated or in a standing position.
Photograph: courtesy FlowCycle
Then after a few songs comes the most exciting part of the ride: a heavy climbing or sprinting challenge where you really have to push yourself beyond those limits and leave absolutely no regrets. When you reach the finish line, you'll feel accomplished, invincible, and stronger than you’ve ever felt before. With a final song, you'll cool down, stretch your muscles, and celebrate this great journey. What a workout!
Photograph: courtesy FlowCycle
FlowCycle, 5F, Shanghai Times Square, 99 Huaihai Zhong Lu. Follow ‘FlowCycle’ on WeChat for more information.
Photograph: courtesy Stud CrossFit
Some may find CrossFit an intimidating form of workout, as it’s highly intense and requires strength, endurance, and speed. I’m not saying that I don’t get intimidated by it anymore, but the CrossFit training at Stud is hands down the most rewarding group class I’ve attended. In fact, Stud CrossFit is so popular that even their 7am sessions on weekdays fill up nearly instantly. Imagine kick-starting your day with an energizing workout followed by a hot shower to wash off the sweat. You'll feel revived, focused, and motivated for the rest of the day. If you’re not a morning exerciser, don’t worry because they have sessions throughout the day that go as late as 9pm.
Photograph: courtesy Stud CrossFit
Group classes at Stud CrossFit come in a variety of options. You’ve got the standard CrossFit training program, which combines functional movements with strength- and conditioning-focused exercises. There are also classes teaching advanced skills and of course, less hardcore options, for people like me who are hoping to build cardio endurance and improve overall athletic performance. One-on-one trainings are available on demand.
Photograph: courtesy Stud CrossFit
CrossFit may not be suitable for everyone given its intensity, but anyone who has a fitness goal in mind and is willing to work hard will find CrossFit one of the most effective workouts in helping them achieve that goal. Whatever it is that you’re going through, one class at Stud CrossFit will help you realize that you’re capable of far more than you think. You'll walk out of that classroom feeling like a champ!
Stud CrossFit, Area D, 1F, Taifeng Building, 555 Xujiahui Lu. Follow ‘Stud CrossFit’ on WeChat for more information.
Photograph: courtesy Pilates ProWorks
For those who are not super into cardio-heavy activities, Reformer Pilates just might become your next favorite workout! I personally prefer it to mat-based Pilates in that it provides a more targeted training experience, and is more friendly to people with weaker core muscles. Hailing from San Francisco, Pilates ProWorks opened its first China location in 2018, on the happening street of Wuding Lu in Shanghai.
Photograph: courtesy Pilates ProWorks
The FitFormers used at Pilates ProWorks are all manufactured in the US. It’s slightly longer than most Reformers I’ve seen in other Pilates studios in Shanghai, which I’m sure people with longer torsos like me will appreciate. What’s more, FitFormers were designed to accommodate both traditional and contemporary Pilates styles, making it a more versatile and comfortable equipment than most Reformers on the market.
Photograph: courtesy Pilates ProWorks
The 40-works and Pilates Pro classes are my favorite, which are sessions lasting 40 or 50 minutes where you get to move every muscle in your body by performing movements on the pulley while utilizing spring resistance. It’s a mellower type of workout that focuses less on how many reps you accomplish in a round than on breathing and keeping those deep muscles engaged at all times. It’s a mindful process, which some may even find therapeutic.
Photograph: courtesy Pilates ProWorks
All the bilingual instructors at Pilates ProWorks are certified practitioners with years of teaching experience. They will ask prior to each class if you have any injuries, and will make sure the equipment is set up properly for your conditions as well as patiently correct your moves throughout the session. Everyone’s body is different and has different physical capacities. This studio really make it their mission to provide a high-quality, efficient and enjoyable training experience for those of any age or gender.
Pilates ProWorks, 1003 Wuding Lu, near Jiaozhou Lu. Follow “PilatesProWorks” on WeChat for more information.
Photograph: courtesy exeQute Studio
Compared to the larger gym clubs, this one feels more like a close-knit community. exeQute is a boutique fitness studio located in central Jing’an, and is one of the most popular group workout venues among expats. Why do we love it? It’s got dim lights, curated playlists, great people, and most importantly, excellent English-speaking coaches who are master motivators and experts at what they do.
Photograph: courtesy exeQute Studio
The classes at exeQute are designed to accommodate every fitness level, and can burn between 150 to 650 calories depending on the intensity of that class. Each class type focuses on a particular function or a muscle group, from calorie-burning circuit trainings and upper/lower body blast sessions, to targeted exercises such as calisthenics and boxing. I first went there for an early-morning Burn Boxing class and was immediately hooked. I wasn’t expecting the foyer to be packed at 7am on a weekday with people chatting with one another, getting ready for the class and radiating positive energy. It was like entering another world!
Photograph: courtesy exeQute Studio
The coaches at exeQute know exactly how to challenge you to step out of your comfort zone and give everything you have. They make each class a fun and rewarding experience for everyone, with various combo exercises and fitness games that can be played among a group. If you’re looking for an expat-friendly, supportive fitness community, sign up for a class now at exeQute and get those endorphins flowing. What’s more, the first class is free!
Photograph: courtesy exeQute Studio
exeQute Studio, 425 Yanping Lu, near Changping Lu. Book a class at “exeQute” WeChat mini program.
