There’s always pressure to keep up with health and fitness trends, with toned influencers plugging their brand new ebook and fitness centres meeting the demand for new, innovative classes – but what if we, umm… don’t really like working out? Not all of us find it easy to spring out of bed and go for an early morning run, or hit the gym after a hard day of work; we’re quite content streaming trashy re-runs and Deliveroo-ing Hong Kong’s best eats. So, here’s one for our ‘fit-ish’ girls (ie. semi-fit; kind of fit; someone who likes the idea of being fit but equally likes sitting on the couch). We’ve put together a list of activities that are fun but also sneak in a workout. We’ll class that as a win!
Who knew that our childhood pastime could be such a work out? Floors lined with trampolines and foam pits, Ryze has built a ninja obstacle course that will work every part of your body. Hang from ropes, climb nets and accept that you won’t be able to move your arms in the morning. Ryze also dims the lights and turns on the lasers for club nights every Friday and Saturday.
Where: 3/F, Kodak House 1, 321 Java Road, Quarry Bay, Hong Kong
How much: A one-hour ‘flight pass’ costs $150 per person or $250 for two hours. Book here!
Calories Burnt in an Hour: It’s up for debate, but Livestrong reckons that one hour of casual bouncing can burn up to 300 calories.
The climbing hot-spot, Verm City caters to experienced boulderers and newbies alike (ahem, me). Free-climb and check out its augmented walls where you can play games like Whack-a-Bat, or opt for the Clip ‘N Climb area (don’t be deterred by the bright colours, it’s definitely not just for kids!) and race against one another. Muscles you never knew existed will ache in the morning, trust us.
Where: 4/F, Kodak House 1, 321 Java Road, Quarry Bay, Hong Kong
How much: $180 for an hour Clip ‘N Climb session or $180 an all day bouldering pass
Calories Burnt in an Hour: According to the Daily Burn, rock climbing “can burn anywhere from 500 to 900 calories per hour, provided climbers keep rest to a minimum between routes.”
Burning some serious calories, hiking is an obvious, yet awesome outdoor activity to opt for when circuit training won’t cut it. Combine lush views with a spot of aerial yoga and you’re on to a winner. Embrace the summer sun and hang over the ocean, Bamboo Yoga offers a full or half-day workshop every weekend. A full-day (perfect for beginners) starts with an aerial yoga class at Yoga BamBam before heading out on a short hike to reach the beach.
Where: Sheung Wan (Yoga BamBam) and Sai Kung (Sai Wan Beach)
How much: Half -day workshop $480-$520; Full-day workshop $680-$720. Click here to check out the full line-up of workshops.
Calories Burnt in an Hour: Shape compares 50-minutes of aerial yoga to an hour of power walking, burning an average of 320 calories per session. Not counting the hike to the beach!
Read more: Bamboo Yoga: The Most Insta-Worthy Exercise Class in Hong Kong
These 60-minute classes are a total body workout! Combining cardio, strength and core training as well as as targeting flexibility, balance and stability, get stuck and sign up for an eight-week beginners course in Tamar Park. Shake your hips against the technicolour skyline and weave sparkly colours across the sky – these sessions are pretty dreamy.
Where: Hing Ying Mansion, 6/F, Apt 42, 40-42 Bonham Road, Mid Levels, Hong Kong
How much: $1,120 for an eight-week beginner course
Calories Burnt in an Hour: Health claims that “any combination of [hoop] moves for 30 minutes can burn 150 to 250 calories per workout.”
Read more: Turning Circles: Hoop Dance in Hong Kong
Take a much-needed break from the hustle and bustle and spend an afternoon out on the water combining yoga poses with balancing on a paddle board. Offering regular classes in both Stanley, Sai Kung and Fitmat sessions at The American Club, you’re bound to get your recommended dose of vitamin-sea.
Where: Stanley and Sai Kung
How much: $500 for a 90-minute group class. SUP Yoga hold regular classes, so keep an eye on its schedule for more details. For more details and bookings send an email to [email protected]
Calories Burnt in an Hour: According to SUP World Mag, “with an energetic yoga flow you can burn anywhere between 416-540 calories in an hour.”
If you’re heading to the beach with friends this weekend, save the Coronas for mid-afternoon and book in a surfing lesson before squeezing in the lime. Catch some rays and channel some serious surfer chick vibes, you’ll be feeling the burn in your legs and shoulders in no time at all.
Where: Big Wave Bay Beach, Shek-O, Hong Kong
How much: One-on-one surf lessons start from $800 per person, group lessons start at $600 per person for 75 minutes. See here for more details.
Calories Burnt in an Hour: Named one of the top five outdoor exercises for burning some serious cals, Men’s Fitness claim that you will burn up to 125 calories just paddling out to meet the waves.
Read more: Surfing In Hong Kong with HK Waterman
If you’re naturally an early bird, instead of going for a run or forcing yourself to follow an exercise video on YouTube, ‘energise and heal – one dance at a time’ with First Light‘s innovative dance sessions! Happening once a month in the early morning and alternating between pitch-dark and welcoming in a new day from Hong Kong’s rooftops, break down barriers and let loose. Mornings not your jam? They are also launching weekly sessions at 7.30pm from Tuesday, 12 September.
Where: Shun Ho Tower, G/F, 24-30 Ice House Street, Central
How much: $150 on the door. Keep an eye out for scheduled events here.
Calories Burnt in an Hour: Cosmo reveal that “aerobic dance can burn upwards of 443 calories per hour” (even more than jogging). Perhaps we should hit Lan Kwai Fong more often…
You may have seen a version of this viral workout floating around the web with it’s colourful and immersive lures. PAVIGYM™ is a seriously cool fitness experience that utilises LED lighting, music and pressure sensitive walls and floor panels to create a unique and experiential workout that’s more like one big game than a workout.
Where: 2/F, World Trust Tower, 50 Stanley Street, Central, Hong Kong, 16/F Cheuk Nang Centre, 9 Hillwood Road, Tsim Sha Tsui, Hong Kong
How much: $250 per drop-in class, $990 for 10 credits
Calories Burnt in an Hour: If you go all out, a HIIT session can burn up to 500 calories in just 32 minutes according to Muscle and Fitness.
Unleash your inner fighter with Lights Out boxing! Lights Out’s group classes promise 45-minutes packed full of punching, moving, and lifting. Sweat along to changing playlists and lights whilst relieving yourself from the stress and frustrations of your day. Not only is boxing a great workout, but it’s also tons of fun!
Where: 3/F Block C, Sea View Estate, 8 Watson street Hong Kong
How much: A trial class costs $150. After that, single classes cost $275.
Calories burnt in an hour: Livestrong claims that an hour of punching the heavy bag burns around 422 calories!
Pole dancing an excellent upper body and core strength workout and it also promotes body positivity and expression. Pole dancing classes provide a safe and fun space for you explore and express your sexuality, whilst building strength and improving fitness. No matter your age, fitness level, or size, anyone can learn to pole dance!
Where: 6/F, Wai Hing Commercial Building, 17-19 Wing Wo Street, Central, Central
How much: Prices vary – call to get a package.
Calories burnt in an hour: Livestrong estimates that between 200-350 calories can be burned in an hour of pole dancing!
XYZ is the perfect place for those who want to spin but are drawn away from serious atmospheres of traditional gyms. The studio’s neon lights accompanied by popping playlists – that are handcrafted by its spin instructors – give off a nightclub vibe, immediately setting the atmosphere for a fun workout session. Spin your way to fitness with XYZ!
Where: 2/F New World Tower 2, 18 Queen’s Road Central, Central; 5/F Oliv, 15 Sharp Street East, Causeway Bay
How much: $270 trial ride, 2-week trial pass for $800, $350 for single rides thereafter
Calories burnt in an hour: According to Women’s Health, spinning for an hour burns around 400-600 calories.