Looking at a gym timetable can feel overwhelming. Do you go for the class with flashing lights and pounding music? The one with barbells? Or the one that looks more like a dance party?
If your main goal is losing weight, the truth is simple – all movement helps, but some gym classes naturally burn more energy and keep you coming back for more.
Here are five of the best options, with their estimated calorie burns and a breakdown of who they’re best suited for.
Because the right fit matters – not only for results, but for enjoying the ride!
Also read: The Simple Shifts That Helped a Fitness Coach Lose 10kg – No Gimmicks Needed
1. BODYATTACK (Les Mills)
Calories burned: Around 700 calories in 45 minutes
BODYATTACK is the heavyweight of calorie-burning classes. Expect jumps, squats, running drills and aerobic moves, all choreographed to music that pushes you past your comfort zone. It’s a full-body cardio and strength blitz that leaves you drenched and buzzing.
Best for: If you thrive in a high-energy environment and want maximum results in a short window, this is your class. Beginners are welcome too, but be ready to adapt a few moves while you build up confidence.
Pro tip: Don’t worry if you can’t keep up with every jump on day one. Start at your own pace – the calorie burn will still be huge.
2. Hyrox
Calories burned: Around 600 calories in 45 minutes
Hyrox is a rising star in the fitness world. It combines bursts of running with functional moves like sled pushes, lunges and wall balls. It’s tough, it’s varied, and it builds strength while delivering serious cardio.
Best for: People who like a mix of strength and sweat. If pure HIIT leaves you exhausted but lifting alone feels incomplete, Hyrox is the perfect balance. It also prepares you for real-world strength, so carrying shopping bags or climbing stairs feels easier.
Pro tip: Focus on technique before speed. Better form means better results – and less chance of injury.
3. Indoor Cycling
Calories burned: Around 400 calories in 45 minutes
Indoor cycling (or spin) has a well-earned reputation. Darkened room, pounding music, and a coach keeping you on beat while you pedal through climbs and sprints. It’s an intense cardiovascular workout that’s surprisingly joint-friendly.
Best for: Cardio fans who enjoy working to music. Perfect if running isn’t your thing but you still want that heart-racing calorie burn.
Pro tip: Adjust your bike properly before class. A few minutes of setup saves you sore knees and lets you focus on the ride.
4. GRIT Strength (Les Mills) or CrossFit HIIT
Calories burned: Around 400 calories in 30–40 minutes
These classes prove you don’t need an hour to get results. GRIT Strength uses barbells and bodyweight moves in a 40-minute blast, while CrossFit HIIT crams functional training into a half-hour circuit. Both demand effort, raise your heart rate and build lean muscle – a double win for weight loss.
Best for: Busy people who want maximum return on their time. If you get bored easily, the rapid change of exercises keeps things fresh.
Pro tip: Shorter classes expect intensity. Pace yourself on your first attempt, then gradually push harder.
5. Zumba
Calories burned: Around 350 calories in 45 minutes
Zumba proves workouts don’t have to feel like punishment. With Latin-inspired dance moves, it’s more like a party that just happens to burn calories. The constant movement lifts your heart rate and your mood.
Best for: Anyone who dreads the treadmill. If you love music and want exercise to feel like fun, Zumba is your answer. It’s welcoming, inclusive and far less intimidating than some hardcore options.
Pro tip: Forget about getting every step right. Keep moving, enjoy the beat, and the calories will look after themselves.
Finding your fit
The calorie numbers above are averages. Your actual burn depends on your effort, fitness level and body weight. Someone going all-out in Zumba can torch as much as someone cruising through spin.
The real secret? Consistency.
Weight loss doesn’t come from one mega burn – it comes from showing up regularly. Pick the class you’ll look forward to, not just the one that promises the biggest number.
A smart strategy is to mix and match. Do one high-burn class like BODYATTACK or Hyrox each week, then balance it with something more enjoyable like Zumba or cycling.
Over time, you’ll build stamina, strength and, most importantly, a routine you won’t want to quit.
Weight loss doesn’t come from one mega burn – it comes from showing up regularly.
Consistency is what counts
There isn’t a single best class for weight loss – the best one is the one you’ll actually do. BODYATTACK is the calorie king, Hyrox blends strength and cardio, spin keeps your legs and heart working, GRIT and CrossFit HIIT save time, and Zumba shows that fitness can feel like fun.
Try a few, see what sticks, and remember: results come from consistency, not perfection.
