6 ways to do group fitness better in Boston

A dance class at The Club by George Foreman III gym in Boston.

Payal Kadakia knows a thing or two about fitness. For one, she’s the co-founder of ClassPass. You’ve likely heard of it: a membership service, introduced in Boston last year, that allows you to sign up for group fitness classes at a slew of different studios instead of just buying in bulk at one. (For a flat monthly rate, you can try your hand at barre, boxing, and boot camp instead of committing to 30 days of just one activity.)

What you may not realize: What has grown into a $400 million company for Kadakia has its roots right here in Boston.

After all, Kadakia attended college at MIT, and said that while she didn’t spend her time here attending yoga classes or hitting new highs in cycling class, she did find a love of something else: dance.

“The reason I fell in love with dance was because I went to see Alvin Ailey at the Wang Theatre,’’ she said. “Dance was my way of moving.’’

Of course, today, now 32-year-old Kadakia has capitalized on an untapped market for a different kind of movement: studio hopping. So as colder weather approaches—and you leave outdoor runs behind—allow her to be your guide. Here, how to maximize group fitness in Boston, no matter your goals.

If you want to meet friends…

Cycle it out. While you may sweat to boost your health, it’s also a fun way to socialize. And if it’s the social element you’re after, you might want to invest in some cycling shoes.

“From the data we have, one of the things we’ve noticed is that people in Boston really love [cycling]—maybe it’s because of the cold weather, but it’s a [cycling] culture!’’

Even better news: Done at the right intensity, cycling can be considered a high-intensity workout (which means serious calorie burn!)—not just a social soiree. To get the most out of your session, crank up the resistance and power through the hills. Research from Denmark finds that it’s intensity—not duration—that has the biggest heart benefits.

Try: The Handle Bar (in South Boston, Fenway, and Harvard Square) and Recycle Studio (in the South End and at Boston Common)

A Flywheel studio.

If you’re a studio newbie…

Start with the crème de la crème. Not sure where to begin when it comes to choosing a place to sweat? Know this: While Boston is jam-packed with top fitness destinations, there are certain studios that exude excellence no matter the zip code, according to Kadakia.

“The FlyWheels and Exhales of the world are great studios no matter the city,’’ she said.

And, fortunately, both call Beantown home.

Try: FlyWheel Back Bay , Exhale Back Bay, or Battery Wharf

If you’re a number cruncher…

Drop the tracker and do what you love. Being a slave to your daily step count or the pulsations of your Apple Watch of course has its perks: Studies show that tracking your fitness stats can help keep you accountable. Well, so can enjoying your workout. After all, research also shows that when you love the way you sweat, you’re more likely to keep sweating (your brain’s reward systems begin to fire, recognizing exercise as something you like to do, not something you have to do).

Kadakia—a self-proclaimed math and science junkie (she said she wrote her MIT essays on how her life revolves around the number two and how dance is like geometry)—doesn’t spend her nights analyzing stats from a FitBit. Instead, she said she likes to start her day with a long run or an early morning class, but plays it by ear depending on what piques her interest.

“Our philosophy is to do whatever you’re feeling that day,’’ she said. “Rather than reaching for a future state, we want people to find out what they want to do today. I work out once a day, but I’m flexible in what I do—and that’s our mentality in the company.’’

Try: a newly added studio, like Xtend Barre Back Bay

A group class at Exhale Battery Wharf.

If you’re a slave to your desk…

Shorten your workout—longer isn’t always better! Kadakia said that, sometimes, the best time to sweat is during lunch.

“Some mornings, you just need to get to work—and it’s nice to break at noon for a quick class. It’s a great break in my day.’’

Another perk: No crowds.

Try: Core Fusion Cardio Express at Exhale Battery Wharf, 12:15 p.m. (45 minutes); Body Fit 360 at The Club by George Foreman III in South Boston, 12:15 p.m. (30 minutes); 20 Minute Express Workout at Fisique downtown, 12:50 p.m. (20 minutes)

If you’re training…

“Mapping the week out in terms of doing a variety of different exercises—like cardio or toning—is a good way to make sure you get everything your body needs,’’ Kadakia said. “It’s really important to listen to your body—some days you need to stretch; some days you need an intense class. But doing too many intense classes isn’t going to work.’’

Aim for two or three days a week of strength and two or three days of more intense cardio —depending on how hard you’re working.

Try: btone Fitness (Back Bay, Lexington, Sudbury, Wellesley); The Club by George Foreman III (South Boston)

If your evenings are all work events…

Suggest a different kind of happy hour. Taking post-work gatherings from the bar to barre is an easy way to burn calories (instead of filling up on empty ones) and make a habit of health—the fun way.

“When I want to be more social, I’ll go to class at night,’’ Kadakia said.

Try: Barry’s Bootcamp Boston (classes nightly at 5:20 and 6:30 p.m.)

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