Why Should You Do Cardio?
From high-energy step workouts to POUND, Les Mills BODYCOMBAT and Muay Thai, our cardio workouts are led by certified instructors and open to all fitness levels. Expect to burn up to 400-800 calories per 45-60 min session, improve cardiovascular endurance and metabolism.
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Frequently Asked Questions
Cardio workouts are group fitness programs designed to elevate your heart rate, burn calories, and improve cardiovascular endurance. At Fitness First Indonesia, cardio workouts include BODYCOMBAT, BODYSTEP, POUND, and Muay Thai led by certified instructors in clubs across Jakarta.
A typical 45–60 minute cardio workout burns between 400 and 800 calories, depending on intensity and body weight. High-intensity programs like BODYCOMBAT and Muay Thai burn the most (up to 800 calories), while BODYSTEP and POUND average 400–600 calories per session.
BODYSTEP and POUND are the best cardio workouts for beginners at Fitness First Indonesia. Both offer low-impact options, easy-to-follow choreography, and modifications from the instructor. You can book a free trial to try it out before committing to a membership with us.
For general health, do cardio 3–5 times per week (150 minutes of moderate or 75 minutes of vigorous activity, per WHO guidelines). For weight loss, aim for 4–6 sessions weekly, mixing high-intensity workouts like BODYCOMBAT with lower-intensity recovery workouts.
Yes. Cardio workouts at Fitness First Indonesia can be booked by members via the Fitness First SEA mobile app up to 6 days in advance.
Both are effective, but a combination works best. Cardio (like BODYCOMBAT or BODYSTEP) burns more calories per session, while strength training builds muscle that increases resting metabolism. We recommend 3 cardio + 2 strength sessions weekly for sustainable fat loss.