Get ready for some killer workouts!


Cardio Classes at CAC

The focus of these classes is heavy on Cardio, but these babies add strength, toning and core work for a full body workout. Is your goal to lose weight? These class benefits include improved heart and lung health, increased metabolism, better quality of sleep, increased energy, improved bone density and reduced stress.  Our bodies are made to move, so let’s keep them moving! Seriously. Look. No. Further.

Class Types


BODYATTACK is a high-energy fitness class with moves that cater to total beginners to total addicts. We combine athletic movements like running, lunging and jumping with strength exercises such as push-ups and squats. The instructor will pump out energizing tunes and lead you through the workout – challenging your limits in a good way, burning up to 730 calories and leaving you with a sense of achievement. Training for the sport of life.



BODYJAM is the cardio workout with an addictive fusion of the latest dance styles and hottest new sounds, putting the emphasis on having fun as much as on breaking a sweat. If you want to dance, there’s nothing like it. House, Hip-Hop, Drum n Bass, trap, all styles of electronic dance music, it’s the soul of BODYJAM. This is legit!


In a BODYSTEP workout you can expect a mixture of upbeat, rhythmic stepping, with squat and lunge patterns to work the legs. Combine this with movements like burpees, push ups and weight plate exercises, and the result is a fun, uplifting, full-body workout! Don’t worry, there’s heaps of options so that everyone leaves feeling successful.


Row. Ride. Run. Resist. This interval training workout will burn hundreds of calories during the class, plus hundreds more in the 24 hours after. Divided into five modalities of work – Concept 2 Rowers, Spinner Pro Spin Bikes, Woodway Curve Trainer Treadmills, TRX Suspension Units and Kettlebells – this is cardio training with short bursts of very high-intensity intervals, combined with longer, slower intervals to increase metabolism, muscle mass and performance while burning body fat. Recommended twice a week for optimal muscle, mechanical and metabolic recovery. • Reserve your spot up to 60 minutes before class.

Cardio Jam

This cardio dance class is a workout designed around repetition. Rock out with non-stop movement to great tunes while feeling the burn.

Cardio Sculpt

Target all the major muscle groups, strengthen your core, burn calories and improve your cardio fitness. This class focuses on compound exercises, using a variety of equipment, to build strength and keep you on the move.


CXWORXTM- Six tracks to a six pack. Looking for a short, sharp workout that will inspire you to the next level of fitness, while strengthening and toning your body? CXWORX is for you! CXWORX really hones in on the torso and sling muscles that connect your upper body to your lower body. It is ideal for tightening your tummy and butt, while also improving functional strength and assisting in injury prevention.

Global Groove

Set to exhilarating world music, this high energy dance-based class provides a complete, calorie torching cardio workout with loads of fun as the music drives you through the intensity. Come get your Global Groove on!

GRIT™ Athletic

LES MILLS GRIT Athletic is a 30-minute high-intensity interval training (HIIT) sports conditioning workout, designed to make you perform like an athlete. This workout often uses a step, bodyweight exercises and multi-dimensional sports conditioning training to increase your overall athletic performance: strength, agility, speed and power.

GRIT™ Cardio

LES MILLS GRIT Cardio is a high-impact cardio workout like nothing else. Designed to burn fat and rapidly improve athletic capability, this explosive, 30-minute workout combines high impact body weight exercises and uses no equipment.


High Intensity Interval Training (HIIT) is cardio training where short, very high intensity intervals are combined with longer, slower intervals to recover. Increase metabolism, muscle mass and performance, and burn fat using a variety of equipment or just your own body weight.

Interval Mix

Improve your energy system development during this dynamic interval class using a mix of methods: step, BOSU® and choreographed moves.


This high-powered energizing workout gives you a new body and a new life. Nia is a mind-body technique for all fitness levels blending concepts from jazz, ballet, martial arts, yoga and other forms of movement into expressive, energetic, creative exercise.

Power Step

Powerful moves with moderate choreography provide an intense workout.

Row 360

This 30 minute Rowing-based class works all 360 degrees of the body through High Intensity Interval Training (HIIT). The short circuits include Rowing and a series of total body exercises using state-of-the-art FitBenches which include dumbbells, med balls, kettlebells and more. Held in our brand-new Rowing Studio, this extra efficient, high-energy workout offers maximum challenge with minimal impact, helping you reach your goals faster. • Reserve your spot up to 60 minutes before class.

Sports Conditioning

Cardio drills mixed with strength and agility exercises to improve flexibility, coordination, athletic  performance endurance and function.


SPRINT™ • LES MILLS SPRINT™ is a 30-minute High-Intensity Interval Training (HIIT) workout, using an indoor bike to achieve fast results. It's a quick and hard style of training that returns rapid results with minimum joint impact. The short duration of a LES MILLS SPRINT workout will motivate you to push your physical and mental limits. It features bursts of intensity where you work as hard as possible, followed by periods of rest that prepare you for the next effort. The payoff is you will smash your fitness goals and burn calories for hours after each workout. Sign up 60 minutes prior to class.

Step & Sculpt

Tackle cardio and strength in a single workout. Step combos pump up your heart rate and torch calories. Toning exercises build lean muscle mass and firm where you burn. It’s a fast-paced, fun challenge that may even make you smile.

Total Body Training

An endurance extravaganza! Sometimes a sport-specific circuit, sometimes a cardiovascular marathon — always a challenge. Improve strength, balance and agility utilizing the latest in exercise equipment and techniques.

Tread & Shred

Take your workout to the next level with this high intensity combo class of treadmill work and strength training. Time is split between short, intense treadmill intervals and resistance strength training exercises leaving you fitter, faster and feeling great. • Reserve your spot up to 60 minutes before class.

Turbo Kick®

Burn calories and blast fat! Turbo Kick mixes kickboxing and simple dance moves with music that makes you want to move it! Each full body workout consists of a sport specific warm-up, higher paced intervals, easy to follow combinations, kickboxing specific strength/endurance training and a mind/body like cool-down designed to maximize weight loss!


WERQ is the fiercely fun dance fitness workout class based on pop, rock and hip-hop music taught by certified fitness professionals. The signature WERQ warm-up previews the dance steps used in class and the signature WERQ cool-down includes balance and yoga inspired poses. This non-stop cardio class is designed to challenge students physically with achievable dance movements for all skill levels. Are you ready to WERQ?

Get the most out of your workout

  • Please note some classes require advance sign up at the Customer Service Desk to reserve a spot.
  • Please arrive on time for the warm-up and stay through the entire class.
  • Please inform instructors of any special considerations (pregnancy, diabetes, recent surgery, etc.). CAC recommends a physical examination before undertaking any exercise program.
  • Instructors will be substituted from time-to-time. Any substitutions, deletions or additions to the printed schedules will be posted at the front desk.

Cardio Schedules