Simple activities such as doing household chores or taking the stairs instead of the lift are a good start. As recommended and encouraged by the Health Promotion Board, aim for 150 minutes of moderate to vigorous physical activity every week for a healthier you.
There are various types of physical activity:
We offer an array of fun-filled activities ranging from low, medium and high intensity. You can rest assured that we have something for everyone!
Flow yoga is the general term given to any style of yoga asana in which the practitioner moves dynamically from one posture immediately into another, following the breath. This continuous flow of movement and breath generates a meditative state, encouraging practitioners to let go of thought and focus on experience of the present moment. In flow yoga, each movement into or out of a posture is timed with an inhalation or an exhalation in a choreographed sequence.
Gentle yoga is essentially what it sounds like – a gentler style of hatha yoga practice. It is performed at a slower pace, with less intense positions, and usually includes extended time for meditation, yogic breath work, and relaxation.
Happy Walk is a low impact workout that is easy on the joints. Participants will have fun walking their way to health and wellness to the beats of popular music. It is suitable for any age, any fitness level and any gender.
Hatha yoga is the branch of yoga that typically comes to mind when you think of yoga in general terms. The practice involves breath, body, and mind.
KpopX™ Fitness (Lite) is a lower impact and lower intensity KpopX fitness programme that caters to seniors and individuals who prefer a slower and less intense workout.
A perennial favourite with seniors and a growing popularity amongst youngsters, line dance is a choreographed dance with a repeated sequence of steps in which a group of people dance in one or more lines to oldies and pop songs.
Low Impact Aerobics involves a basic choreographed aerobic workout with minimal stress placed on the joints. But be warned – just because it is low impact doesn’t mean that you will not be perspiring!
LIIT (Low-intensity interval training) is similar to HIIT with intervals of higher and lower intensity. The differences are that the intensity level during a LIIT routine is never at maximal effort, and recovery time is longer. The focus is on proper form of execution and not the number of repetitions per exercise. LIIT is suitable for all ages and those who are newer to fitness or people who have been on a fitness hiatus and want to ease back into exercising.
NirvanaFitness® is a unique blend of uplifting music, simple to follow pilates/yoga exercises and rhythmic breathing to detox the body & experience the Nirvana mind. NirvanaFitness® is a system that will teach you how to breathe correctly through a series of functional toning pilates/yoga exercises, leading you to a slower and deeper daily breathing pattern (diaphragmatic with prolonged exhalation) that will replace shallow “default” breathing.
A body & mind programme based on Pilates, Yoga and Functional Training with which flexibility, strength and mobility are improved through a series of harmonious and flowing movements intimately connected to breathing.
Pilates is like yoga but emphasises your body’s core – the abdomen, obliques, lower back, inner and outer thigh, glutes, and so on. It works on strength, flexibility, muscular endurance, coordination, balance, and good posture.
An ancient Chinese exercise and healing technique that involves meditation, controlled breathing, and movement exercises.
Stretch & Tone is a low impact, low intensity workout that will tone your muscles, increase your range of motion and flexibility, and help you to relieve stress. Through a series of stretching and toning exercises, participants will develop breathing techniques to compliment this resistance training workout.
Get moving with Resistance Band Exercises! You will strengthen your muscles and joints and become stronger, balance better, and move with greater flexibility.
An art embracing the mind, body, and spirit – Originated in ancient China, Tai Chi is one of the most effective exercises for health of mind and
body.
Vinyasa yoga is a style of yoga characterised by stringing postures together so that you move from one to another, seamlessly, using breath.
Yin yoga class usually consists of a series of long-held, passive floor poses that mainly work the lower part of the body – the hips, pelvis, inner thighs, lower spine. These areas are especially rich in connective tissues.
Zumba Gold is a low impact dance fitness programme that is tailored for active seniors. With regular participation, the young-at-heart can move towards his/her workout goals while having fun and entertainment at the same time.
*Our programmes are offered on a complimentary basis. Simply register via HPB’s Healthy 365 app to secure your spot. Contact us to find out more.
Experience a fun-packed workout that allows you to burn calories while grooving to the latest Bollywood music with easy-to-follow Bollywood dance moves.
Freestyle Cardio with a twist – great aerobic workout for the whole body to expend more calories at every session. This session will get you moving, improve your flexibility and strengthen your core muscles, a dance fitness party like no other!
Cardio Hip Hop is a choreographed dance fitness class designed to make you fit while you enjoy different styles of street dance including hip-hop, waacking, vogueing, twerking and more.
Dance Aerobics Workout and let’s burn some calories with this energetic, at home cardio session! This is a full body cardio workout you can use for calorie burn and weight loss. It’s low impact, all standing, and requires absolutely no equipment! This is a fun dance workout that can help you increase your caloric deficit and give you a nice tone.
Need extra spice in your dance workout routines? You’ve heard of Cardio Dance, and you definitely know that remixed music is about altering and contorting an original piece of music by adding, removing and/or changing pieces of the item. But Dance Remix? Join this fun and exciting new addition to our line-up of dance fitness workouts as you move, jump and sashay to the rhythm and beat of remixed hits that will get you noticed on the streets!
Jazzercise is a pulse-pounding, beat-pumping fitness program that gets you results – fast. It’s a calorie-torching, hip swiveling dance party with a hot playlist to distract you from the burn.
Kickboxing is a group of stand-up combat sports based on kicking and punching. Perfect for those who love high-intensity routines, this workout guarantees to improve your strength, muscle tone and endurance.
K-Kardio is a one-hour non-stop workout, incorporating simplified MTV moves with a combination of fitness styles such as Kickboxing, Aerobics, HIIT, Hip Hop, Jazz and Pilates.
K-Kardio Dance incorporates simplified MTV moves, yet retains the original feel of each song which is distinct with different moods, styles, and movements. K-Kardio combines a variety of fitness and dance elements such as Aerobics, Kickboxing, Hip Hop, Pilates, HIIT, etc.!
KpopX Fitness is a dance fitness workout where it cleverly simplifies Kpop dance moves and combine it with aerobic & body toning exercises, making it easy for anyone without a dance background to keep up.
The Masala Bhangra Workout is an exercise dance class that modernizes the high-energy folk dance of Bhangra by blending Bhangra dance steps with the exhilaration of Bollywood moves. Every workout is a complete cardiovascular workout with overall toning, body conditioning, building endurance and balance.
Derived from two Indian words – “Masala”, which means spicy, and “Bhangra”, which is a traditional Indian folk dance, Masala Bhangra is an Indian cardio fitness programme that blends traditional Bhangra dance steps with popular Bollywood moves. Masala Bhangra is designed for people of all ages and fitness levels and every class is a complete cardiovascular and toning workout!
MEGADANZ ® class adds on a lot of rhythm, dance and fun to ensure an effective cardiovascular training workout. Pop, Dance, Hip Hop, Reggaeton, Salsa and Brazilian, are just some of the musical
styles that MEGADANZ® offers.
Pilates is the art of controlled movements. Pilates improves flexibility, builds strength and develops control and endurance in the entire body. It puts emphasis on alignment, breathing, developing a strong core, and improving coordination and balance.
The core, consisting of the muscles of the abdomen, low back, and hips, is often called the “powerhouse”, and is thought to be the key to a person’s stability. Pilates’ system allows for different exercises to be modified in range of difficulty from beginner to advanced or to any other level.
A non-stop, cardio fusion of standing Pilates, boxing and dance that will push you past your limits for a sleek, sexy, and powerful you!
POP Pilates® is where strength meets flexibility. Think highly-focused movements that leave your body toned and transformed. This isn’t your average workout. It’s a dance on the mat!
If you would like to practice running techniques and accelerate improvement in your run times, this Running Clinic is a good place to begin with a group of like-minded people. Grab your trainers and join us for a session of pounding the pavement.
Salsation™ is a Dance Workout that convert functional training protocols into innovating dance moves.
The word “Salsation™” has been taken from (Salsa & Sensation).Salsation is carefully design to integrate functional body movements into all the dance routines working out in a 3D fashion using all planes of motion Its not only easy and fun but you can do it for life improving your mobility and stamina no matter your age.
SteadyASIA is a homegrown dance fitness programme that embraces music from Asia or with Asian influence with fun and simple steps and
routines.
SupaFresh DanceFit: A Fun, Fresh track by track high energy cardio Dance class, which is easy to follow, energising and groovy. Leaving all your inhibitions at the door, Dance, Sweat and burn an average of 400 calories per class.
THE MIX by Piloxing is inspired by commercial dance from the dance mecca of Los Angeles. This all-new program will have you addicted from the first beat. THE MIX is for all fitness levels, ages and backgrounds. We want you to dance like no one is watching. Move with the frequency and play with the tracks.
Yogalates is a mixture of Pilates and yoga. You will get a workout that increases core strength and improves posture, whilst increasing flexibility and reducing stiffness. The Pilates exercises are aimed at strengthening the core abdominal muscles, which support the spine and assist in good posture.
Zumba is a dance fitness program with mix of low-intensity and high-intensity moves for an interval-style, calorie-burning dance fitness party. It combines all elements of fitness – cardio, muscle conditioning, balance and flexibility. The choreography includes movements like hip-hop, soca, samba, salsa, merengue and mambo and base on latin and pop songs.
*Our programmes are offered on a complimentary basis. Simply register via HPB’s Healthy 365 app to secure your spot. Contact us to find out more.
This workout predominately targets the butt, thighs and core through a series of bodyweight exercises.
This is a fast moving, intense routine that is more like high intensity interval training than traditional cardio. Burn major calories and tone up your entire body with this fantastic, fast paced workout.
Cardio-kickboxing is an integration of kickboxing techniques and fitness concepts that keeps you on your toes with a great workout despite reducing the fight sparring element.
Combining hand-eye coordination, core control and cathartic moves, the exercises also improve speed, agility, reflexes and stamina.
This fast-paced workout utilising a combination of full-body exercises will stoke your fat furnace and keep you burning fat for hours after the session is over.
FIGHT DO® by Radical Fitness is an imaginary fight against several opponents, combining the best of Boxing and Martial Arts. Employing punches, knees, kicks, blocks and jumps to provide a fun and effective class using simple, dynamic and intense combat training.
A total body HIIT workout done in Tabata style with a work rest cycle of 20s:10s.
High intensity interval training (HIIT) is a form of exercise characterized by periods of hard work followed by brief periods of recovery or rest. This form of exercise is a highly efficient means of improving your fitness level and burning body fat.
Kickboxing is a group of stand-up combat sports based on kicking and punching, historically developed from Karate, Muay Thai, Khmer Boxing, and Western boxing. Kickboxing is practiced for self-defense, general fitness, or as a contact sport.
Muay Thai is a combat sport of Thailand that uses stand-up striking along with various clinching techniques. This physical and mental discipline which includes combat on shins is known as “the art of eight limbs” because it is characterized by the combined use of fists, elbows, knees, shins, being associated with a good physical preparation that makes a full-contact fighter very efficient.
Metabolic conditioning, or MetCon for short, refers to exercises that increase the amount of energy stored and released by the body. It uses specific exercises to improve the efficiency of the body’s immediate, intermediate, and long-term energy pathways.
Piloxing Barre is a low-impact workout that uses both a ballet bar and light, weighted gloves to provide a full-body strength and cardio workout that burns calories, tones muscles, and is a lot of fun to boot.
SPAR stands for Speed, Power, Agility, and Reaction. This workout combines strength and cardiovascular exercises in a time-based format.
STRONG NATION™ combines high intensity interval training with the science of Synced Music Motivation. In every class, music and moves sync in a way that pushes you past your perceived limits, to reach your fitness goals faster.
Tabata training, also known as the Tabata Protocol, is a high intensity interval training designed to get heart rate up in that very hard anaerobic zone for short periods of time. This type of workout helps you burn more calories both during and after your workouts.
Tabata training follows a specific format:
*Our programmes are offered on a complimentary basis. Simply register via HPB’s Healthy 365 app to secure your spot. Contact us to find out more.
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