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The Pound Workout: A New Fitness Trend

What is pound fitness?

Pound fitness is a combination cardio and weight training exercise approach that includes some of the rhythmic techniques used in Pilates. A full-body workout that usually lasts 45 minutes to an hour, Pound includes exercises that involve alternate squatting and standing to strengthen the inner and outer thighs, buttocks, core muscles, and back muscles. Many of the positions used in Pound are ideal for helping maintain and improve balance.1

Colorful, light-weight (1/4-lb) drumsticks called ripstix add an element of fun to Pound classes while they help exercisers count out the length of time they hold certain positions. Although they are light weight, the ripstix also help tone forearms, upper arms, chest, and shoulders.2

Although most Pound classes focus on strengthening the body overall, some classes are designed to target a specific part of the body. For example, you might find Pound classes that emphasize core muscles or other classes that focus on strengthening the back and shoulders.

The only thing you need to be successful in a Pound class is comfortable, light-weight workout attire, well-fitted sneakers, and the motivation to improve your fitness! When you arrive at a Pound class, you will be given a mat and ripstix.

Pound Burns Calories

Data show that a person weighing 150 lbs can burn approximately 500 calories on average during a 45-minute high-intensity cardio workout. In addition, combining a cardio workout with interval and strength training is a great way to burn calories during a workout as well as build muscle that helps you burn calories when you are at rest.3,4

Pound Out Stress

As with any exercise, Pound classes offer exercisers a new option for relieving stress and keeping a bright outlookIf you enjoy high-energy, group fitness classes with rockin' music, add Pound to your weekly workout.1

Who Can Pound?

If you are a man or woman in good health, you can take a Pound class. People who have knee pain should modify some of the lunges and squats during a Pound class to protect knee joints. If you have joint problems, talk with your Pound instructor to get her or his advice about how to benefit from the Pound class without causing more joint pain.

As always, check with your doctor
before beginning a new exercise routine,
especially if you’ve been inactive.

Your doctor will recommend
that you have a physical examination
to preempt unwanted surprises with your health
and ensure you can exercise safely.

Where to Pound in New Jersey

Many area gyms now offer Pound classes. If you are a member of a gym that doesn't yet offer Pound, you can request the class. Most gyms are eager to provide new, dynamic classes that keep members coming back.

In New Jersey, you can find Pound classes at:


Click here to watch a brief video on Pound.



 1. Fuhr L. Why I love the Pound Workout. 2013. http://www.fitsugar.com/What-Pound-Workout-28178842. Accessed August 1, 2014.
2. Hughes L. The 15 Next Big Fitness Trends. 2014. http://www.shape.com/fitness/workouts/15-next-big-fitness-trends. Accessed August 1, 2014.
3. WOW: Pound Fitness. 2013. http://www.nothankstocake.com/2013/10/02/wow-pound-fitness/. Accessed August 1, 2014.
4. Department of Exercise Science & Sport Studies. Acute effects of three different circuit weight training. 2012. Accessed August 1, 2014.