• Cloud Dance & Fitness

Finding the right workout for YOU!

Updated: Jan 10


"What workouts should I be doing if I want to lose weight?"

“What’s the best way to get muscular?”

“How do I plan my week of workouts if my goal is to be healthier?”

These are all questions I often get asked as a fitness instructor and are often some of the toughest questions to answer. Everyone has different goals, different likes and dislikes, and their bodies respond differently to the types of workouts they put themselves through. Everyone’s individual workout routine is so specific to them and one simple answer cannot be given to a lot of these questions. There are so many factors involved in health and fitness beyond our workouts, such as sleep, stress, nutrition and hydration. However, when it comes to workouts, there are some basics that you can follow in order to reach your health and fitness goals.

If your main priority is to have fun and maintain overall health and fitness, the easiest answer is to do whatever makes you feel good. If you love to run, then make running the main event in your fitness routine. If doing HIIT doesn’t make you feel good, cut it out. Exercise is meant to be fun and enjoyable, and the major benefits we get from the various types of exercise we do are a bonus.

Another important factor to consider is what are your goals that you are looking to achieve? There is a common misconception that if you are trying to lose fat, then cardio all the way! This is actually the opposite. By incorporating more strength workouts (for example our Cloud Core, Muscle-Up, Lower Body Burn etc.) into our lifestyle we will start to develop more muscle mass. The more muscle mass we have, the more efficient our metabolism becomes. A more efficient metabolism then translates to our body burning more calories even when we are at rest. Yes, you heard it right! By building muscle, we are getting more bang for our buck beyond our actual workout! Including strength workouts at least 2-3 times a week can be an excellent way to build lean mass and create a healthier body composition.


Now, I don’t want this to be taken as “oh, I don’t even need to do cardio ever again!” Cardio workouts serve a very important purpose in our life and can be considered essential for everyone from children to seniors. Workouts such as a Cloud Cardio class or a long bike ride are a great way to burn calories, improve cardiorespiratory health, and improve your mood and concentration, plus so much more. ParticipACTION recommends that adults ages 18-64 years of age aim to complete 150 minutes of moderate-vigorous intensity aerobic physical activity (what we call “cardio”) each week, completed in bouts of 10 minutes or more. This can include a Cloud HIIT session that can be done in about 15 minutes, one of our Cloud Cardio classes, or an intense game of your favourite sport! The options are endless, and including cardio in your routine is essential for overall health and fitness.


This may seem like a lot of information and too many guidelines to follow, so let me break it down into 4 simple steps!

  1. Prioritize workouts you enjoy. If you don’t love the exercise you’re doing, it is unlikely that you will be able to sustain it and continue on with the routine you have in the long run

  2. Include 2-3x muscle building sessions each week. This can include anything that focuses on building lean muscle mass such as lifting weights or one of our Cloud On-Demand classes!

  3. Aim to get 150 minutes of aerobic physical activity each week. You want to be doing exercises that increase your heart rate, are enjoyable and maybe get you a little bit sweaty. If this is something that is a new area to you, try incorporating one Cloud Cardio or HIIT class per week, one of our Cloud Dance classes or take your exercise outside for a fast-paced walk at your lunch break each day.

  4. Something is ALWAYS better than nothing. There is no clear answer as to what the best type of workout there is. Variety and balance are important, and having fun is the priority here. Get your body moving and you will feel the benefits for yourself, both mentally and physically.

Here at Cloud we have something for everyone. Stay active with one of our On-Demand workouts or get out of your comfort zone with one of our On-Demand dance classes! Also stay tuned for more live classes, sample workout schedules, and more!

Get moving and remember... always reach for the clouds!