Even if you prefer to go solo when you work out, group classes can add an extra dimension to your fitness program. If you’re a beginner, they (hopefully) can offer you a place to exercise without feeling self-conscious, and if you’re a regular fitness fanatic, they can keep things fun with the variety they offer. The problem is, there are so many to choose from these days. Big-brand gyms are likely to have more ‘product’ style classes, which come packaged with fancy names, and which, on the upside, change regularly to keep them interesting. Many gyms offer similar classes, but label them with different names. It really comes down to identifying what goals you have and finding a class to suit.

This month TALK checked out some of the basic styles of classes to see how they benefit your body.

Boxercise

What it is: Routines of punches and possibly kicks, which mimic real boxing or martial arts – sans the risk of a bloody nose.

Your gym might offer: Kickboxing, Aerobox, Body Combat

What it does: Gets your heart and respiration rates up, builds endurance and burns fat. It also helps you look good by toning your arms and chest.

Intensity level: *****

Major benefits: Cardio fitness and fat burning.

Aerobics

What it is: This could include a wide range of classes, but rarely these days does it require leg warmers, head bands or Richard Simmons-like movements.

Your gym might offer: Step, various dancing classes, belly dancing, BodyVive.

What it does: Generally aerobic-style classes should be using your whole body with large muscle group movements. They get your heart pumping and your lungs pulling in the O2. Aerobics classes typically fall into high- or low-impact categories, the second being preferable for beginners, pregnant women or those with health-related conditions.

Intensity level:  ***

Major benefits: Improves coordination, assists weight loss and builds cardio fitness.

Spinning

What it is: A music-pumping, sweat-inducing class on stationary bikes where you cycle over imaginary terrains of varying difficulties, while an instructor (probably sweat-free) screams at you from the front to move your butt.

Your gym might offer: Fly Wheels, Spin It, RPM

What it does: Spinning gives you a high-intensity workout without the pounding on your joints that many other high-impact exercises inflict. Pretending you’re in the Tour de France, you’re required to peddle with varying speeds and resistance levels, sometimes like you’re in the final sprint and at other times like you’re climbing a mountain. With energetic music, the proximity of your classmates and your enthusiastic instructor, you’ll be surprised what you can achieve.

Intensity level:   ****(highly adaptable to individual fitness)

Major benefits: Improved cardio fitness and toned legs and buttocks.

Pilates

What it is: Pilates is both a mind and body exercise. It is a series of movements, often done with resistance machines or bands, which work on your core muscles. Many of the movements are derived from yoga and dance, but many are original as well.

Your gym might offer:Pilates, Body Balance

What it does: Pilates stretches the spine, strengthens the core, tones muscles, increases body awareness and flexibility, and encourages relaxation. Low on the calorie-burning scale, it’s predominantly floor work, and often requires you to hold one part still while another part moves. It also encourages you to focus on your breathing.

Intensity level:  **

Major benefits: Core strength without bulk, improved posture and joint mobility.

Yoga

What it is: There are many different kinds of yoga, which stem from different philosophies. Many focus heavily on the mind and spirit, while others emphasise more physical energies. Generally it exercises your body through held poses and deep breathing.

Your gym might offer: Ashtanga, Dynamic Flow, Bikram Yoga, Hatha

What it does: Yoga typically moves your body through a series of deepening poses, such as the legendary downward dog, and controlled breathing patterns. Some forms of yoga are more intense, such as Ashtanga, which requires you to jump around and expel air with loud warrior-like breaths, while Bikram, or hot yoga, is done in an artificially-heated room to allow you to sweat, extend your stretches and purify your body.

Intensity level:  **

Major benefits: Reduced stress, better body awareness, improved flexibility.