Er timen for begyndere?

Ja. Øvelserne kan skaleres til dit niveau. Instruktøren viser alternativer undervejs.

Skal jeg bruge vægte?

Det varierer fra time til time. Nogle øvelser bruger kropsvægt, andre bruger let udstyr der er tilgængeligt i salen.

Hvad skal jeg have på?

Almindeligt træningstøj og sko der støtter sideværts bevægelse.

Hvor hurtigt ser jeg resultater?

Med 2-3 ugentlige træninger mærker de fleste forskel på styrke og kondition inden for 4-6 uger.

Skal jeg have sokker og handsker med?

Ja, du skal bruge grip-sokker og handsker til alle vores hold – de sikrer det rette greb på reformeren og er et krav af hygiejnehensyn. Har du ikke et sæt, kan du købe dem i centeret, så du altid kan komme i gang uanset hvad.

Hvad skal jeg have på til træningen?

Behageligt og tættsiddende sportstøj er ideelt – løst tøj kan hænge fast i reformerens bevægelige dele. Husk grip-sokker og handsker (sælges i centeret). Ingen særlige sko er nødvendige – reformer pilates trænes i sokker.

Cardio & Strength

Endurance and strength. No compromises.
A full-body workout that delivers results.

Level All levels

Duration 50 min

Intensity

Book a Class Become a Member

What is Heat It Up Cardio & Strength?

Pulse & Strength is an effective group workout that combines cardio and strength training in dynamic intervals. You alternate between exercises that get your heart rate up and exercises that build strength—getting the best of both worlds in just 50 minutes.

It's one of the most effective forms of exercise if you want to see results without spending twice as much time at the gym.

What happens during the class?

A Cardio & Strength class is structured around intervals that alternate between:

Strength exercises — squats, lunges, presses, and pulls, with or without weights
Cardio intervals — high heart rate between strength training sets
Full-body workouts — exercises that improve both endurance and strength at the same time

You'll work your entire body. 50 minutes. Structured from start to finish.

Who is "Pulse & Strength" for?

Cardio & Strength is perfect for you if:

I want an effective workout that covers both cardio and strength training
I have limited time and want to get the most out of it
Tired of having to choose between running and strength training
Wants variety in their workout without compromising on intensity

What's in it for you?

If you do Cardio & Strength training regularly, over time you will notice:

Stronger muscles throughout the entire body
Improved fitness and increased endurance
Higher calorie burn — circuit training is effective
More energy in your daily life

Practical Information

Level: All levels
Duration: 50 minutes
Locations: All locations

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Reviews

Read what our members have to say about Energii.

I love the energy it gives me after a workout, and I can already feel the difference in my flexibility and core strength.

Camilla Nielsen

Member since 2024, Roskilde

I was skeptical at first—Pilates and bungee didn’t sound like something for an old soccer player. But after just one trial class, I was sold. The workouts are intense, challenging, and fun all at the same time. Three of my friends have started now, too.

Christian Winther

Member since 2023, Hillerød

I love it! Great workout and the instructors are always cheerful.

Ida Nørregaard

Member since 2024, Greve

Definitely the best Reformers class in Copenhagen. A clean and inviting space, skilled instructors, and you can really feel the difference after just a few weeks.

Frederik Dall

Member since 2022, Valby

As a new mom, it was hard to find the time and motivation to work out. Energii made it easy—flexible class times, booking through the app, and instructors who understand that you’re not always at 100%. I’ve regained my strength and found a new sense of community to boot.

Maria Lund

Member since 2023, Roskilde

This is the first time I'm actually looking forward to working out. The atmosphere is incredible.

Emil Rasmussen

Member since 2024, Lyngby

I’ve been a member for over three years now, and the quality has only gotten better. New classes, new locations, and always with a focus on quality over quantity. My friends and I have made it our regular Thursday ritual—it’s equal parts socializing and intense workout.

Katrine Møller

Member since 2021, Copenhagen

Bungee Fly is addictive! It's the most fun workout I've ever tried.

Andreas Holm

Member since 2023, Aarhus

Energii has completely transformed my daily life. I started out with a bad back and constant tension headaches. After just two months of working out three times a week, the pain is almost gone, and I sleep like a baby. The instructors remember your name and tailor the exercises to you—that makes all the difference.

Sofie Bjerre

Member since 2022, Charlottenlund

I started three months ago and I'm already hooked. It's the perfect combination of strength and flexibility.

Mads Kjeldsen

Member since 2024, Nordhavn

I’ve tried many different gyms, but Energii is in a league of its own. The equipment is always in perfect condition, the classes are varied, and the atmosphere is warm and welcoming. My body has never felt better than it does after six months of regular Reformer training here.

Louise Andersen

Member since 2021, Hellerup

An absolutely fantastic place to work out. The instructors are super skilled and attentive.

Camilla Vestergaard

Member since 2023, Frederiksberg

A top-notch experience! A wide selection of centers and classes, yet they still provide wonderful, personalized service when you contact them by email. And excellent service when it comes to changing your membership after a mistaken purchase—thanks, Energii :)

Puk Scharbau

Member since 2022, Copenhagen

Frequently Asked Questions

Answers to the questions you most often have about this class.

Yes. The exercises can be adapted to your level. The instructor will demonstrate alternatives as you go along.

It varies from class to class. Some exercises use body weight, while others use light equipment available in the studio.

Standard workout clothes and shoes that support lateral movement.

With 2–3 workouts a week, most people notice a difference in their strength and endurance within 4–6 weeks.

Yes, you’re required to wear non-slip socks and gloves for all our classes—they ensure a secure grip on the Reformer and are required for hygiene reasons. If you don’t have a set, you can purchase them at the center so you can always get started, no matter what.

Comfortable, form-fitting workout clothes are ideal—loose clothing can get caught in the Reformer’s moving parts. Remember to bring grip socks and gloves (available for purchase at the center). No special shoes are required—Reformer Pilates is done in socks.

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