What is Spenga (and would I recommend trying it)?

Sharing a review of Spenga and if I’d recommend adding it into your fitness routine. 

Hiii! How are ya? I hope you’re having a lovely day so far. I’m headed to a barre class and looking forward to family dinner later tonight.

For today’s post, I wanted to talk a bit about Spenga! I heard about it years ago, and it was always in the back of my mind as a format I wanted to try. Recently a friend moved back to Tucson – we went to middle school together! – and Spenga is her workout studio of choice. She invited me to join her for a class, so I was pumped to finally give it a try. I have to say, it exceeded my expectations and I can’t wait to go again.

What is Spenga (and would I recommend trying it)?

What is Spenga?

Spenga, short for Spin, Strength, Yoga, is an innovative fitness concept that has been rapidly gaining popularity in recent years. It’s a group fitness program designed to offer a complete workout in a single session, providing the benefits of cardio, strength training, and flexibility work.

The Spenga Concept: Why Was It Created?

Spenga was created with the aim of offering a time-efficient, effective, and enjoyable workout routine that maximizes the benefits of different types of exercises without overloading on any one. The concept was developed to cater to individuals who may not have the time or inclination to participate in multiple types of classes or visit multiple facilities to meet their fitness goals.

What Does a Spenga Class Look Like?

A typical Spenga class is a 60-minute session that is divided into three equal parts:


The workout begins with a high-energy spin cycling session. This part focuses on improving cardiovascular endurance, boosting metabolism, and burning calories. This component included lots of sprints and heavy hill climb; it went by so quickly!


The spin is followed by a strength training circuit using a variety of equipment like dumbbells, kettlebells, resistance bands, and bodyweight exercises. This segment is designed to build muscle strength, improve bone density, and enhance overall functional fitness. Our particular workout had a combination of functional and compound movements, like renegade rows, pushups, and biceps curl to press.


The class concludes with a yoga-inspired stretching and recovery session that promotes flexibility, relaxation, and stress reduction. This final part ensures a holistic approach to fitness by nurturing both the body and mind. I loved the breath work and the gentle flow.

The Pros of Spenga:

Efficiency: Offers a complete workout in just one hour, saving time.Variety: Incorporates different types of exercises, which can prevent workout boredom.

Community: Group atmosphere can provide motivation and support.

Guided Workouts: Classes are led by experienced instructors who ensure correct form and intensity.

Comprehensive: Balances cardio, strength, and flexibility in one session

Monitoring: They offer heart rate monitoring, which establishes your personal “goal” baseline for the cardio section. You can see your name on a little bubble and how well you’re performing compared to your goal. This target will move depending on your performance and how often you go.

The Cons of Spenga:

Intensity: May not suit all fitness levels, especially those who are new to exercise or have specific needs. I didn’t notice many modifications offered, particularly during the strength segment.

Equipment Access: Some locations may not have the same range or quality of equipment as others.

Cost: Membership or class fees may be higher compared to single-discipline gyms or studios. I feel like our Tucson studio had very competitive pricing compared to other boutique studios, especially if you do the unlimited or auto-pay options. (I want to say drop-in is about $25 per class, which is pretty standard here.)

Availability: Not all areas may have a Spenga studio, limiting accessibility for some individuals.

Potential for overtraining: just like ANY specialized studio, it’s really easy to get excited and want to go every day. Because of the strength training component and the intense cardio section, I feel like this would be best 3x a week max on non-consecutive days.

Can you lose weight with Spenga?

You guys know this isn’t my #1 goal when I try a new workout, but I’m adding it here for friends who are curious and also The Man (aka Google). In order to lose weight with Spenga, you’d want to make sure that you’re incorporating enough rest days into your routine, eating enough protein and produce while maintaining a calorie deficit (this is what’s going to change your body composition), and working on your nervous system. Your body also has to be *ready* for weight loss. So this often means stress management and getting your maintenance calories UP. It’s very difficult to lose weight when you’re super stressed. I’d also emphasize lifestyle habits to support happy hormones, like sleep, supplements to fill in nutrient gaps, toxin removal, blood sugar balance, daily movement, sunlight, protein, smart carbs, and healthy fats.

To wrap it all up:

Spenga is a well-designed fitness program that aims to cater to those seeking a comprehensive workout without having to commit to multiple classes or facilities. Its balanced approach to cardio, strength, and flexibility makes it an appealing option for busy individuals looking to maximize their fitness efforts. As always, look at your routine and ensure that it has a balance of cardio, strength, mobility, and rest throughout the week. Talk to a doctor before making any fitness changes and honor your body.

I LOVED the class. I wasn’t sure what to expect but I really enjoyed each component, and thought the instructor was great. I could see how it would be challenging to hire instructors who have backgrounds in cycling, personal training, AND yoga. I’m curious to know what the instructor requirements are, because I’d imagine it would require multiple certifications.

Whether you’re new to fitness or a seasoned athlete, Spenga can be an excellent addition to your workout routine. By combining the best elements of cardio, strength, and flexibility, it can give you a balanced routine while also preventing boredom. Definitely check it out if you have a studio near you.

So, tell me, friends: have you tried Spenga? What’s your favorite fitness studio right now? My top three here in Tucson are Pure Barre, Roots Hot Yoga, and F45.




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