I don’t qualify as a gym buff, but I do like to stay active and feel good in whatever way I can. Some days, that might mean a couple of loops around the neighborhood. On other days when I have so much energy to get out, back-to-back classes at the gym.
I recently enrolled in three totally different workout classes in the Hudson Valley. Here’s what I learned.
I always ask myself what’s helping my health the most. While I might burn the most calories in a high-intensity interval training, better known as HIIT, class, I find myself moving with intentionality and slowness. That energy burns a different way in a barre or pilates class.
Is one better than the other? Since it’s hard to say for sure, I decided to try three different classes at three different gyms in the region to see how my workouts changed depending on the class and instructor. Those three classes involved boxing, HIIT and barre. Each of the three was empowering and energizing in its own way.
Boxing: Getting your feelings out
I started boxing a year ago after an invitation to join a friend in a Saturday morning class. Though I didn’t have gloves or wraps (strips of cloth worn around the wrist, palm and base of the thumb that protect from punching injuries), the participants in the class were eager to let me borrow their extras. I knew when I finished the class that I’d be getting my own pair because I would be back weekly.
Fast-forward to this past month, when I attended a new boxing class at Fighting Spirit Karate (FSK) in Gardiner. The energy was palpable. Every participant in the booked-up class was ready to punch bags. Boxing provides a high-energy workout that allows you to get all your feelings out while doing something that is helping you improve your health.
“Cardio boxing is one of the most widely popular classes at FSK,” said Sean Schenker, owner of FSK. “Often there are about 25 to 35 students in each class, so the energy and workouts are contagious. Cardio boxing is a great way for students to get fit, lose weight and burn calories all while learning the basics of boxing. The classes guarantee a great sweat, but also help you learn the science of boxing.”
The class isn’t meant only for those looking to get in the ring in due time, but also for those looking to burn some calories and feel great while they’re doing it. My absolute favorite thing about boxing — and about this class in particular — was how fast time flies by. Before you know it, the hour is up. During this class, my Apple Watch clocked in that I burned 558 calories with an average heart rate of 164 BPM.
We spent our time warming up with different boxing moves like rolling and slipping, squatting, and shadow boxing. Once we were on the bags, we did short combinations and rotated to different bags around the gym. We focused a lot on straight punches. To keep your hands up to your face and punch the bag for that long is a lot harder than you’d imagine.
The classes aren’t the same every time. “The classes are high-octane, energized events that combine shadow-boxing movement, basic punching combos, ladder and strength/agility drills, striking drills and exercises, heavy-bag striking rounds, and extensive mitt work for combination punching,” Schenker said. “Dynamic, informative — and no one leaves without a great sweat and strong technical skill base.”
By the end of the session, my clothes were indeed drenched in sweat, I went through an entire 64-ounce water bottle, and I was ready for a shower. The next day, my arms and back were sore in places I didn’t know could get sore.
Classes are offered Tuesdays from 7:15 to 8 p.m., on Thursdays from 5 to 6 p.m., and on Saturdays from 9 to 10 a.m.
Barre: A low-impact exercise routine
Soul Tribe in New Paltz is a hidden gem in what I would consider a gym desert. Amanda Lopez offers a woman-empowered space that leaves you wanting more. I spent a month trying her classes. An easy fan-favorite was barre, which books up as quickly as a week or two in advance.
When you walk into Soul Tribe, you automatically feel comfortable and taken care of. No equipment of your own is needed because instructor Lopez takes care of it all — down to the yoga mats, which are laid out for you before you get there. You can get situated wherever you’d like as soon as you walk in. Extra equipment like two- to three-pound dumbbells, resistance bands, blocks and pilates balls are just a step away for you to grab.
“The barre class is designed with a general structure for each class, and then different moves put into that structure,” said Lopez. “We start with a stretch, then do core work, arms, and then move to the barre for the lower body. Each class is slightly different to always keep it fresh and exciting.”
Using small weights and more reps creates long lean muscles instead of just bulking the muscles, Lopez explained. The motion at the barre “are very small isometric movements where we burn out each muscle group in a low impact way to protect the joints while building muscle.”
Because the movements are small and low-impact, your muscles will feel tired, but your joints will still feel protected.
I’d describe her barre class as a silent killer. It might not look like what we are doing is impossible, but it absolutely burns to the point you are begging Lopez to ease up. It’s so hard that your entire body will be shaking, but not to the point where you won’t come back for more. You feel that good afterwards.
My Apple Watch reported that I burned 431 calories with an average heart rate of 128 BPM, but this time I wasn’t even looking at the numbers. One of the highlights of Lopez’s classes is that she finishes them with a cool-down that includes savasana, which helps you focus not just on your body but also your mind. It provides a perfect all-around intentional workout experience.
HIIT bootcamp: Build that strenth
Gold’s Gym in Fishkill offers a HIIT bootcamp class called No Limit. On Mondays and Wednesdays at 6 p.m., Fabrice Cadet worked us until we could barely get off the ground for the “Go, team” at the end of our workout.
The class is offered by another instructor on Saturdays and Tuesdays as well.
Before taking this kind of class, I made sure to get a couple of solid workout sessions in on my own. If not, I would have been worried about how sore I would’ve been after it.
Cadet encourages any and all folks to come, regardless of how comfortable they are in the gym. “You can be a very beginner,” she said. “I’ve got one of my clients who is 70 and she does the class. She goes through all the exercises. There are modifications, but she can get through it. Anything we do you can always modify.”
One of my favorite things about No Limit is that every single class is different. You will not get bored of a routine here. It keeps you on your toes the entire time. You never know what Cadet will surprise you with.
“You don’t have to think about anything. You just come in, do whatever is written down, you just go,” said Cadet. “Then you see what happens over time. You see your progress. It’s good motivation.”
The class I took recently looked like this: 20 hip escapes, 20 bird dogs, 20 ankle reachbacks, 20 superman retreats, 2 miles on an airbike, and .2 miles sprinting on the treadmill. Repeat this routine three times.
For the remainder of the 45-minute class, do as many circuits of this as you can: 20 half turk getups, 30 second chinup hang, ten to 15 barbell curl presses, 30 staggered front squats, 15 pendulum pushups. Do a lap around the gym carrying weights.
I get tired again just reading that over.
During this class, I burned 576 calories with an average heart rate of 165 BPM, according to my Apple Watch. This regimen is very hard, but its challenges make it that much more rewarding. After doing this class for the first time in a while, I was very sore the next day, I was also very proud of myself.
This class is only offered a few times a week. Cadet provides some advice. “Alongside this class, make sure you keep up with your cardio conditioning,” said Cadet. “Definitely learn how to use the equipment and weights so you can get stronger, especially when it comes to supporting your body for a pullup or chinup. Build that strength.”
Join the family! 
