A SPENGA workout combines three powerful workout elements into one 60-minute class:
- 20 minutes of spin
- 20 minutes of HIIT strength/cardio
- and 20 minutes of yoga.
(That’s also where SPENGA gets its unusual name!)
It’s a unique combination for a class structure, but there are lots of folks at the gym who hit the treadmill or bike first, then do some weight training and (hopefully) stretch afterward.
Now, my gym rats, park joggers and at-home fitness junkies are probably thinking, “I could just hit the gym, pay a fraction of the cost, skip the reservation and pack some essential oils in my gym bag if I wanted to”.
As an instructor and personal trainer for many years, I can tell you that you won’t do that.
Nor are you likely to end up combining all three workouts into one.
I have spent a lot of time convincing my cardio-loving clients to strength train and forcing my barbell-loving clients onto a treadmill.
Forget the effort I put into making both camps stretch, try yoga, pilates or barre!
Left on their own, most people will gravitate towards their preferred niche and make excuses for skipping the rest, no matter the benefits of combining them.
And there are a lot of benefits to the SPENGA experience.
So let’s get down to it: What results will you actually see from taking SPENGA classes for one month and beyond?
Try SPENGA for one month (3-4 times a week), and you’ll not only notice the upside, you may be hooked! Here are a few results you might see:
- Improvements in mood and confidence
- Weight loss and/or muscle tone
- Better posture and flexibility
- Improved cardiovascular health & endurance
- Improved blood sugar levels
- Boosted fitness motivation
Let’s take a closer look at what your own SPENGA before and after transformation might look and feel like.
SPENGA Explained
So what is this fancy, innovative SPENGA experience really like?
First, you’ll have to make a reservation for a class.
There are a set number of bikes and “pods” (personal HIIT workout stations), so class attendance is limited.
You’ll need to go in early, sign a waiver and check in on the iPod at the front desk.
SPENGA studios pride themselves not only on their unique class structure and highly-trained instructors, but also on their welcoming ambiance, decked-out lobby, essential-oil-infused air, dust-free sanitized surfaces and uber-friendly-and-helpful front-desk attendants.
You will see right away why you’re paying so much for one workout (avg. cost $70/4 classes or $160/month unlimited).
There is an element of class and exclusivity to a SPENGA studio, which appeals to a lot of people.
You’re treated like a special guest.
The instructors and even the front desk gal will likely know you by name after your first week (maybe even your first class).
The incredibly clean, sanitized and attractive studio, along with a limited number of guests might be high on your list.
You have your own locker for the hour, too, into which you program your own, personal pin. That can all be pretty darn inviting.
So, in the end, SPENGA is pretty pricey, but offers a terrific experience in exchange.
But does it actually get results? Yes! Let’s take a look at some of what you’ll see and feel after a month or so.
Improvements in Mood & Confidence
To an extent, you can expect these improvements with any exercise routine, especially those that get your heart pumping and muscles contracting, but the unique combination of workouts in the SPENGA class are likely to have an extra boost for a few reasons.
Cycling (spinning) produces mood-regulating proteins that help with stress and even memory.
Combining the low-impact cardio of cycling and the moderate-to-high impact cardio of HIIT strength training produce powerful happy hormones.
Hello endorphins and dopamine – goodbye anxiety and depression!
If a SPENGA class sounds way out of your comfort zone, you should consider hopping online to make that reservation right now!
Trying and conquering something new boosts confidence.
Pair that with all those feel-good hormones you’ll be pumping out, and you might need to go get yourself a monogrammed cape.
Weight Loss and/or Muscle Tone
I word this one carefully, because there is a caveat to the weight loss portion.
You can do SPENGA classes or any other exercise religiously for a month, but you have to watch what you eat if you’re going to lose weight.
Working out burns calories. Workouts like SPENGA increase your metabolism as well, so you continue to burn calories at a higher rate even after you’re done.
However, your body will naturally make an attempt at homeostasis (keeping things the way they are).
Burning calories will make you hungry.
You can distract yourself, drink lots of water, have sensible snacks to ward off hunger pangs and avoid binge eating, but if you’re going to lose weight, you’re likely going to experience some hunger.
There’s no way around it.
In most cases, it’s considered safe and achievable to lose about 1-2 pounds per week with the right diet and exercise program.
Now, whether or not you lose weight with SPENGA, you will build, sculpt and tone your muscles, because the HIIT segment includes weight training (the best way to build and shape muscles).
If you need to shed some pounds to see those pretty new lines and curves, watch what you eat, and you’ll love what you uncover once the excess weight is gone.
If you’re already accustomed to working out, and you’re in pretty good shape, a SPENGA class can take you to the next level.
If you’re working out on your own, or even in group classes, you are likely not mixing it up the way you would in a SPENGA class.
The variety and muscle confusion is really beneficial for both beginners and seasoned pros.
Better Posture & Flexibility
These amazing flexibility benefits will be mostly a result of the 20-minute yoga portion of the class.
Now, before you skip ahead and think you don’t care too much about posture and flexibility, read a little further, because you should care.
Better posture results in better form and protects you from injuries and misuse.
If you’re going to be working those muscles, you’d better be working them correctly. That’s all a result of your overall posture.
Flexibility is highly correlated with functionality – the basic skill sets we need to do every-day tasks.
Not only that, increasing your flexibility decreases your risk of injury and pain.
Flexibility will also give you better range of motion, which will improve your performance.
You’ll be able to run faster, jump higher and reach farther. Improved flexibility promotes balance and coordination and also helps our workouts result in less soreness and fewer muscle cramps.
Improved Cardiovascular Health & Endurance
Yoga, HIIT and cycling (spinning) can lower heart rate and help reduce blood pressure in overweight adults faster than any other endurance training.
An improvement in cardiovascular health will result in stronger bones, a more active immune system and easier weight management.
Oxygen consumption is basically your muscles’ ability to use oxygen.
HIIT workouts increase oxygen consumption, which also leads to higher calorie burn – more calories burned in less time working out.
More than that, however, it leads to increased endurance and stamina.
Recent studies show that HIIT workouts are better than traditional endurance training for measurably-increased endurance.
Improved Blood Sugar Levels
To me, this is a huge one.
Not only is type II diabetes a serious and ever-growing health concern in America, but even for those not suffering or at risk of type II diabetes, insulin resistance is a very real issue contributing to obesity.
Even for relatively healthy individuals of normal weight, cells can respond poorly to insulin, causing a build up of glucose in the blood.
Our modern diet, full of processed foods, is foreign to our cells.
Our bodies are constantly trying to adapt and evolve to meet the demands. Insulin resistance is one result of these on-going efforts and a major contributor to weight gain and difficulty losing weight.
The HIIT and yoga portions of a SPENGA class are especially beneficial for blood sugar stabilization and management.
Recent studies show that it takes only 4-10 weeks of this type of exercise to show marked improvement in blood sugar levels.
Both HIIT and yoga on their own improve blood sugar levels.
Combining the two creates a powerhouse fitness duo to improve your health.
A Boost to Your Fitness Motivation
A major benefit of a SPENGA workout is the variety.
Variety is truly the spice of life.
More than that, it helps make SPENGA workouts fun — and fun is a massive, massive key to staying motivated to work out.
Maybe you love those hard, pulse-pounding workouts and think you would hate the last 20 minutes of a SPENGA class.
Well, you might, but not necessarily.
The yoga portion of the class is pretty intense and challenging. Only the last few minutes of the yoga session are relaxing.
You might be surprised with not only how much you are challenging yourself in the yoga phase, but in the results you will notice from just a few classes.
If you are more prone to enjoying yoga and strength training and avoid cardio at all costs, there’s hope for you, too.
Because of the variety of exercises and shortened time frame, the spinning and HIIT portions of the class go by very quickly, and there will be a delectable and just reward awaiting you at the end.
You’ll never stay in one phase of the workout long enough to dread it — and that’ll keep you coming back again and again.
Wrapping Up
The SPENGA format is versatile and effective. It provides a truly well-rounded workout with serious benefits.
In one month, with a proper diet, you will see weight loss, increased muscle tone, and a host of overall health improvements.
The ambiance and style is unique and at least worth a try, not to mention that since you have to make a reservation, you’ll feel much more accountable to showing up instead of making excuses to skip your workout.
Why not try a free class and find out for yourself!
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As a former fitness and nutrition coach, group fitness instructor and personal trainer, Melissa has helped many people realize their goals. Now, she pairs her decades of experience and love of writing to share her passions with a wider audience. Visit MDealWrites.com to learn more.