Classes & Schedule

VIDA currently offers the following group fitness classes. Have a suggestion for a new class? Click here to visit our Suggestion Box and share your ideas.

Inner Fitness Studio

Alignment Yoga

This course focuses on the practice of classic yoga asanas (postures). Each class introduces a different sequence of poses. Students are taught to practice with precise form while sharpening their mental focus. This is a multilevel class.

Budokon Yoga

Budokon explores the body's full range of motion with particular emphasis on building core strength, flexibility, and balance. This calm but intense practice is a must for any yogi, functional training enthusiast, or martial artist interested in having more control, balance, and confidence in their movement.

Candlelight Yoga

This Vinyasa class will help you let go of the stressful distractions brought on by the busy work day in a soothing atmosphere of candlelight and calming music. You'll move through fluid asanas to achieve deep relaxation.

Cycle/Yoga Fusion

This hour-long class begins with a half hour cycle ride to increase the heart rate, warm the muscles, and provide an all-around cardiovascular experience. The second half of class takes place in the Inner Fitness Studio and includes restorative floor poses specifically designed for cycling and running enthusiasts. This is truly a comprehensive mind-body experience.

Hatha Yoga

Hatha yoga is an opportunity for gentle movement, stretching, simple breathing exercises, and seated meditation. It is ideal for learning beginner poses, relaxation techniques, and terminology.

Heated Yoga

The foundation of Heated Yoga derives from a traditional hot yoga class and its 26 static postures, but incorporates the flow and grace found in many of VIDA's other Vinyasa and Power classes. Students will receive the benefits of a Hot Yoga class with increased depth in poses as well as strengthening benefits, but at a soothing temperature of 95 degrees. All levels, including beginners, are welcome, and the class is accessible for those with shoulder injuries, as all chatarungas have been removed from the sequence. This class appeals to any student looking to deepen a yoga practice.

Muscle Rehab

Muscle pain (particularly back pain) is the biggest cause of disability and loss of time in the workplace, not to mention contributor to reduced quality of life and difficulty in reaching or maintaining fitness goals. Overly tight muscles can cut off blood supply to the area resulting in a failure to metabolize waste and properly absorb nutrients. Muscle tightness is often the result of myofascial trigger points, taut bands of muscle fibers that form in specific places and cause referred pain in other areas as well. Trigger points can be the result of over contraction, over stretching or repetitive movement. This class will use trigger point stimulation (using tennis balls, rubber balls and foam rollers) followed by static and range of motion stretching to relieve tension, restore (and improve) range of motion, and correct muscle imbalances.


Strengthens the core muscles through deep abdominal contraction. All movements are performed in conjunction with breathing sequences to maximize exercise efficiency. Teaches proper inhalation & exhalation during exercise to target muscle groups and prevent injury.

Power Pilates

This mixed level Pilates mat class focuses on strength, precision, and flow of movement. Experience Pilates exercises at multiple levels, allowing students to work at a beginner, intermediate, or advanced pace. You�ll become aware of breathing patterns and spinal alignment while engaging the deep muscles of the core.

Power Sunrise

Salute the sun in Power Sunrise Yoga. This practice cultivates heat from within and prepares you for the day ahead with a limber body and an open heart. You won't need coffee after all of these energizing sun salutations and backbends.

Power Yoga

Designed to build strength while increasing balance, flexibility, and endurance. Expands on the sequences of Vinyasa to incorporate more challenging arm balances, inversions, and twists in conjunction with deep breath to detoxify the body.

Primary Series

Modified Primary Series is based on the progressive Ashtanga method of vinyasa yoga. Where other classes often have a different curriculum week to week, students will encounter virtually the same poses every class, making the Primary Series a good place to gauge progress in your practice. Much of the growth and learning happens as students explore their bodies. Emphasis is placed on proper breathing techniques, core strength, and forward folds. Practitioners at a beginner level will quickly begin to recognize poses and modifications; advanced students will be able to do the class in a more traditional manner.

Restorative Yoga

Focuses on relaxing the body in comfortable, supported postures to rejuvenate sore muscles and relax the mind. Many yoga practitioners find Restorative Yoga a necessary complement to their Vinyasa or Power Yoga routine in order to restore and prepare the body. Restorative is also a favorite of runners and lifters following an intense workout to expedite muscle recovery.

Ripped Yoga

Set to energizing music and incorporating a hybrid of two powerful, time-tested exercise systems: yoga & sculpting. This class complements your regular yoga practice while pushing your strength and flexibility to new heights. We add free weights to each sequence, creating resistance and intensifying each pose in an effort to build lean muscle mass.

Rocket Yoga

Allows advanced students familiar with Vinyasa to deepen their practice with increased arm balances, inversions, and standing postures to strengthen the legs & hips. Rocket deviates from the sequences of Vinyasa to offer variety and experimentation into more complex postures (asanas).

Slow Flow/Deep Restore

This class is designed to mindfully move you through vinyasa (breath linked with movement) during the first 35-40 minutes helping to release and let go of stress. The last 15 to 20 minutes will emphasize supportive, restorative poses, pranayama (breathing), visualization, and meditation so you connect body, mind, soul.

VIDA Barre

An elegant, but challenging series of ballet-barre and Pilates postures targeting the thighs, seat, and core. These fluid exercises are designed to help you sculpt & tone your way to a dancer-style body.


Perfect complement to any fitness routine whether you are a runner, power lifter, or just looking to sculpt & tone your body. You will flow from one posture (asana) to the next in conjunction with your breath to build heat and increase flexibility. Vinyasa translates to breath synchronized movement and offers a wide variety of poses, sequences, and challenging progressions.

Yoga Basics

Excellent introduction to yoga for beginners or for those with physical limitations, recovering from injury, or simply making a return to yoga after an extended absence. Yoga Basics covers seated, standing, and inverted postures (asanas) to build a strong yoga foundation.

Yoga For Athletes

Enjoy a rigorous flow with full range of motion to develop stability, strength, and mobility. You'll learn how to prepare and maintain your body for peak athletic performance.

Cycling Studio


Our cycle classes provide instruction on proper bike setup and body position, which allows participants to get more familiar with their bike. VIDA Cycle classes offer a challenging ride of intervals to deliver a confidence boosting, yet satisfying workout. Our classes are also designed to simulate different road terrains from steady flat stretches to hills, turns, jumps, and challenging sprints.

Cycle BPM

A cycling program tailor-made for anyone who can ride a bike! Ride over hills, sprint in the flats, break away from the peloton, and do interval training! Cycle BPM matches proven riding principles and music to resistance levels, riding speeds and positions to maximize cardio training while having fun!

Scenic Ride

This specialty cycle class provides instruction on proper bike setup and body position, which allows participants to get more familiar with their bike. VIDA Scenic Ride utilizes a giant screen with instructor selected entertainment videos to keep you motivated through various road terrains from steady flat stretches to hills, turns, jumps, and challenging sprints.

Spin & Sculpt

This cycling class is an intense cardiovascular and strength workout designed to maximize results. It�s perfect for anyone wanting to burn a ton of calories in an effective full body workout.


A unique 45 minute workout that activates your mind and body. Weights are incorporated into sectors inspired from different disciplines such as boxing and Karate . We offer an experience that takes you beyond a regular spinning class

Group Fitness Studio

Cardio Dance

Cardio Dance is an addictive fusion of the latest dance styles and hottest new songs that puts the emphasis having fun as much as breaking a sweat! This class is fun filled, dance inspired cardio workout that will raise your heart rate and your mood! Easy to follow moves performed to popular music makes this class excellent for every level of exerciser. So grab a friend, get front and center, and get ready to work!


Fast-paced class with a variety of cardio combinations, calisthenics, and plyometrics. Conditioning utilizes interval training to combine a series of high intensity spurts to increase power with lower intensity active exercises to continue burning calories and improve cardiovascular endurance. This class is an excellent training tool for athletes, runners, or anyone looking to obtain a high level of personal fitness.

Kaishido Kickboxing

An intense total body conditioning class derived from many forms of martial arts including Karate, Capoeira, Kickboxing, Taekwondo, and Muay Thai. Kaishido Kickboxing will challenge your body while developing core strength, coordination, balance, and strength while burning a ton of calories.


This is the empowering cardio workout inspired by mixed martial arts and draws from a wide array of disciplines such as karate, boxing, taekwondo, tai chi, and muay thai. You'll strike, punch, and kick your way through calories to superior endurance.

On the Ball

Perform a unique series of crunches, planks, and strength exercises exclusively using an inflatable stability ball. On the Ball is an exciting full-body workout that will improve strength, endurance, and target your core muscles.

Pound Rockout

Concert meets cardio as you channel your inner performer and rock your body with this modern-day fusion of movement and music. VIDA Pound uses Ripstix (weighted drumsticks engineered for exercise) to transform drumming into an effective full-body workout.

RIP 30

Shift your workout into overdrive! This is a high intensity strength training workout consisting of four circuits performed non-stop to emphasize cardiovascular and metabolic conditioning, all packed into an intense 30-minute workout. Great for all levels of fitness!

RIP 45

Everything you love about RIP30 but with 2 bonus circuits to really rev your metabolism and leave you feeling exhilarated. Great for all levels of fitness!

Sensazao Fitness

Take a dance fitness journey through challenging cardio, sculpting, and strength routines while feeling sexy, accomplished, and sweating like crazy. It's the most fun you�ll ever have losing weight and staying fit!


Traditional step aerobics class set at moderate intensity with basic to intermediate choreography. You'll tone your muscles, enjoy fun and easy dance moves, and improve your cardiovascular endurance while progressing through a variety of unique transitions.

Turbo Kick

With cardio-kickboxing and body-sculpting dance moves choreographed to the hottest music mixes, you'll get lean and toned-and have a blast doing it! It's high intensity, fast-paced, and totally addicting! All levels welcome.


This functional training class is geared towards exercises that will help you better prepare you for the everyday movements and demands of an active lifestyle.

VIDA Assets

Lower body training at its finest! Say goodbye to that muffin-top or spare tire as we sculpt your body from every angle with glute, leg, and abdominal exercises.


This high intensity class is a full-body, resistance training workout designed to sculpt your body from head to toe. We will guide you through high repetitions with low weight dumbbells and resistance bands to achieve maximum definition.

VIDA Circuit

This dynamic class alternates between cardiovascular and muscular endurance stations. VIDA Circuit employs active resting, allowing your body to recover from cardiovascular exercises while performing strength exercises and vice versa. You're constantly exercising in a safe environment without overwhelming your body.


HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.

VIDA Knockout

A fluid series of punches, kicks, and combinations set to energetic and motivating music. Engage every muscle in your body with challenging moves that are uncomplicated, but effective.


Discover your INNER ATHLETE with this 45-minute fusion of cardio, strength, balance & flexibility. VIDA M.I.T. increases strength and heart/lung function, improves posture and increases flexibility. The objective is to continually shock the body, as research demonstrates it is the most efficient way to improve your cardiovascular system, lose weight & build muscle. The endless variety of exercises and instructor/trainer styles ensures that no two classes are the same and that every workout feels new and exciting. M.I.T. is for all levels of fitness. Varied intensity levels allows beginners to successfully work alongside high-level athletes.


VIDA PUSH 2.0 is a class designed to push you harder than you would push yourself with innovative kickboxing conditioning drills intended to rev your metabolism, build your strength, rock your core, and keep you guessing. VIDA PUSH 2.0 will undoubtedly take your fitness to the next level.


This barbell based program takes you through a full array of traditional strength training exercises such as squats, lunges, chest presses, and bicep curls. Each barbell has adjustable weight plates, allowing participants of varying fitness levels to challenge themselves and progress at their own pace.

VIDA Xtreme

A challenging total body workout combining various sport specific exercises to increase muscular strength and cardiovascular endurance. VIDA Xtreme progresses in difficulty with each class to push you to your limit and achieve your maximum potential.


Combines Latin dance moves with interval and resistance training for a full-body, rhythmic workout. You'll move through salsa, mambo, cha-cha, cumbia, merengue, hip-hop, and belly dancing on your way to one of the most satisfying cardio workouts you've had in years.


ELEVATE YOUR FITNESS PARTY!! Take lower body workouts and calorie burning to new heights with Zumba Step, the newest Zumba program. Tone and strengthen glutes and legs with a gravity-defying blend of Zumba routines and step aerobics.

Abs Area


Firm your core muscles, shrink your waist, improve your posture, and gain more confidence in just 15 minutes! We�ll work your abs with more exercises than you knew existed and throw in some medicine balls, stretch bands, and dumbbells just for fun.

Pilates Reformer

Boxing at Yards

Small Group Programs

Boot Camp

VIDA Boot Camp is a one-hour intense calorie burning program providing fun, creative, and challenging moves that keeps participants focused, empowered, and constantly moving towards their fitness goals. Workouts include a wide variety of constantly changing circuits including drills, games, obstacles, plyometrics, relays, weighted supersets, and partner training. Each class is based on interval training, constantly rotating from cardiovascular exercises to resistance training without rest to develop your maximum potential.

Pilates Reformer

Pilates Reformer classes are designed to improve strength, flexibility, coordination, and balance through a series of pushing and pulling exercises that may add resistance for an extra challenge. Participants progress through strength phases by increasing the resistance through a series of springs attached to the reformer that are easily engaged or disengaged depending on the exercise and relative strength of the individual. There are also a series of isometric exercises that require you to hold the reformer components steady for targeted core work.


Get in the best shape of your life with VIDA's TRX Training Program. Achieve your maximum potential using a variety of functional equipment in combination with the TRX straps. TRX training not only burns calories, it increases the RATE at which your body burns calories. We provide a fast-paced circuit of compound and functional exercises targeting all major muscle groups. Our goal is to improve your overall strength, balance, core, and cardiovascular fitness.

VIDA is constantly developing new and innovative group fitness classes to share with our members. We enjoy developing our own signature line of classes while offering traditional favorites such as Zumba, yoga, and cycling. Please contact one of our Group Program Managers if you have any questions or suggestions about the class schedule.

City Vista 

445 K Street NW
Washington DC 20001
Mon-Fri: 5:00am - 11:00pm
Sat & Sun: 7:00 am - 9:00pm

Phone number:
(202) 289-8432



1517 15th Street NW
Washington DC 20005
Mon-Fri: 5:00am - 11:00pm
Sat & Sun: 7:00 am - 9:00pm

Phone number:
(202) 588-5559


Renaissance Hotel 

999 9th Street NW, 3rd Floor
Washington DC 20001
Mon-Fri: 5:30am - 10:00pm
Sat & Sun: 6:00 am - 10:00pm

Phone number:
(202) 742-1940


U Street 

1612 U Street NW
Washington DC 20009
Mon-Fri: 5:00am - 11:00pm
Sat & Sun: 7:00 am - 9:00pm

Phone number:
(202) 939-2577



601 F Street NW
Washington DC 20004
Mon-Fri: 5:00am - 11:00pm
Sat & Sun: 7:00 am - 9:00pm

Phone number:
(202) 393-8432


The Yards 

1212 4th Street, SE
Washington DC, 20003

Mon-Fri: 5:00am - 11:00pm
Sat & Sun: 7:00 am - 9:00pm

Phone number:
(202) 554-0444

VIDA Small Group Training combines the individualized instruction of Personal Training with the community atmosphere of Group Fitness Classes. These programs also make for a great lower cost alternative to Personal Training while still delivering the results your body craves. We currently offer seasonal Boot Camps, TRX suspension training, Pilates Reformer, and a wide variety of informative workshops to get you better acclimated with VIDA Fitness.

Featured Programs