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Introducing Small Group Cardio Classes!


Add variety to your workout and take your conditioning to a higher level with our new Small Group Cardio classes which are an optional add-on to your Welcyon membership. If you'd like to sample a free preview of these classes, view dates and times for your preferred club to the left and contact the club to sign up.

Led by a fitness coach and utilizing the cardio equipment in our club, our classes are based on the biggest exercise trend of recent years, “High Intensity Interval Training,” or HIIT.

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What’s the buzz about HIIT?

Once the training of choice for elite athletes, “High Intensity Interval Training” (HIIT) is now a common way for people of all shapes and sizes to get better and faster results from shorter workouts.

As the name suggests, HIIT is based on working hard for brief intervals, then slowing down for a short time to recover. For example, you may speed up or go “all out” for two minutes, take a few minutes to recover, and repeat the cycle several times.  

Studies show that incorporating these hard/easy cycles into your cardio training helps you reap greater benefit in less time.  A 30-minute HIIT class, for instance, could be as or more effective than spending 50 minutes on a machine at a steady pace.

Not only is HIIT an ideal way to spice up your workout routine, it can dramatically improve your health. For example, studies show that HIIT helps you:

In short, experts agree that HIIT is an effective way to get fitter, leaner and stronger. It allows you to more fully enjoy life’s pleasures, like a night of dancing, a long hike in your favorite park, an active on-the-go vacation and a stronger golf game (followed by another round the next day!)

Plus, the repeatedly changing pace and intensity of the workout makes HIIT more fun and energizing than traditional aerobic exercise.

For a clear and excellent overview of HIIT, check out this New York Times article.

Yes, but is it safe?

For healthy people, and for those with medical conditions who have been cleared for exercise by their doctor, HIIT is as suitable as traditional aerobic exercise. In fact, studies have shown that even people with chronic heart failure and/or cardiovascular disease are able to participate with no complications.

Nonetheless, we always recommend that you consult your doctor whenever starting a new physical activity.

About the classes

Each class lasts about 30 minutes. You choose which cardio machine to exercise on – a stand-up elliptical or recumbent bike, for instance. A fitness coach instructs, signaling when to speed up and slow down and offering tips along the way.

Class size is limited, which allows the coach to give you plenty of individual attention. And the small group environment fosters teamwork and camaraderie. Background music adds to the energy and motivation.

As long as you’ve been cleared by a doctor for exercise, your fitness condition does not matter. Each participant works within his or her own capacity; this is not a race or competition.

Why you’ll see results


Our program combines personalized coaching and group classes in a supportive format that makes workouts easier, motivating and transforming. You’ll accomplish more each session than you ever would alone.

You will see and feel results because our approach is complete, balanced and based on these four proven components to improved fitness:

We’re with you every step of the way

There’s no guesswork with our program. We’re staffed to provide you the instruction, guidance and encouragement you need throughout your six-week journey. It starts on Day One, when a coach conducts a review of your health history and tailors our fitness program to your needs, goals and current condition.

In addition to supervised workouts, you’ll go through a progress review at four weeks to make sure your workouts are getting the results you want, and a final review at six weeks so that you can keep going once the program is completed.

Adding to your ease, enjoyment and progress, the strength-training equipment you’ll use runs on smartcard technology. Every machine greets you by name, sets your resistance, counts your reps, tracks your workouts and makes each workout slightly more challenging as you improve to keep you moving towards the results you want.

Your next step

Contact your prefered club for a free tour, and also let us know if you'd like to sample a cardio class for free before joining. To view a list of dates and times of workshops at your prefered club, click on the link to the left.