Frequently Asked Questions

As our name suggests, you’ll find complete cardio & body shaping 1980s-aerobics-inspired workouts here at The Aerobics Channel – and we’re sure you’ll find something you enjoy that fits your fitness goals. We’ve got workouts ranging from beginner to advanced, from short and snappy 20 minute blasts to long, slow and sweaty hour or more sessions that get your heart beating and your muscles pumping.

Go back in time and shake your groove thing at Studio 54 with our 70s Disco Mixtape Workout, or if you want something more modern, you can dance the night away at The Roxbury with our 90s Club Mixtape.

Whether you want to improve your cardiovascular fitness, tone up, slim down, or just have more fun exercising than ever, you’ll find the workout for you here on The Aerobics Channel.

Totally! We believe aerobics is for everyone, and we strive to cater to all fitness levels. We’re thrilled you’re up to the challenge, and we’ve compiled an especially sweaty selection of our harder workouts for you to choose from in our Video Store.

Absotively posolutely! Congrats on taking this step and trying something new! We’re thrilled you’ll be joining us. Aerobics is for everyone, and we promise we’ll take good care of you as you explore this new way to move.

Our legal eagles reminded us you just need to your doctor first and get cleared for this type of exercise.

Throughout our workouts, we’ll give you beginner-friendly modifications to our more high impact or advanced moves.

What’s more, we want to reassure you that we’re not worried about getting the steps perfect or being able to follow us exactly. As long as you’re moving, you’re doing just fine! And if you get lost, just march it out until you’re ready to join us again. You’ll feel confident from day dot.

We encourage you to listen to your body, go at your own pace, and stay positive! Before long, you’ll be moving on to the more advanced versions of the moves.

If you have any pre-existing injuries, illnesses or medical conditions, you need to get medical clearance from your doctor first to participate in this type of exercise.

If your doctor’s o.k. with you joining us, we recommend taking it slow, listening to your body, taking lots of breaks, and following along with the modifications for our more high impact moves until you’re fully recovered.

If you feel any pain or strain while working out, stop immediately and contact your doctor for advice.

The below is general advice only. Every pregnancy is different and yours may require specialised advice. Please talk to your OBGYN and trusted general practitioner regarding your specific circumstances and ensure you’re cleared for exercise during pregnancy.

Generally speaking, if you’ve got an uncomplicated pregnancy and no underlying conditions, it’s recommended to exercise during your pregnancy, as there are many potential health benefits.

However, you may need to modify your approach to exercise as well as the types of exercise you do.

• stick to low impact modifications of our exercises, and avoid twisting, turning or sudden changes of direction due to increased relaxin levels which may increase your risk of injury

• be wary that changes to centre of gravity may affect your balance and coordination – have a sturdy chair or wall you can hang onto for movements requiring balance

• due to blood pressure drops, avoid changing position too rapidly. During the floorwork segments, take your time getting down to and up from the floor and use a sturdy chair or the wall to help if necessary

• laying on your back can be unsafe during pregnancy due to compression of the vena cava vein, so we ask that you skip exercises in the supine (lying on back) position and have a chat to your doctor for their recommendations

• use the RPE scale to determine exercise intensity rather than a target heart rate, as your heart rate is affected in pregnancy – you should be able to talk normally without becoming exhausted too quickly

• listen to your body, take plenty of water breaks, stay within your comfort levels and don’t workout to the point of fatigue or strain

• if you start to feel as if you couldn’t hold a normal conversation, scale back the intensity and grab a drink of water

• if your doctor wants you to start exercising but you’ve been inactive before pregnancy, start with our beginner friendly workouts and build up to a more moderate intensity

Congratulations on your new arrival! We love welcoming bouncing bundles of joy into The Aerobics Channel community.

Importantly, every birth is different, so chat to your doctor and OBGYN for their recommendations specific to your condition. The below is general advice only.

Uncomplicated vaginal births may be cleared for exercise at 6 weeks postpartum, but we suggest you spend the following 6 weeks popping bub in the pram, getting out in the fresh air and going for a gentle walk, building up to 30 minutes a day.

We recommend you don’t start working out with us again until 12 weeks postpartum. Start with our Low and Slow workout twice a week, gradually building up the frequency to up to 4 times a week, with walking on other days.

From 16 weeks postpartum, you can start introducing our other programs, following the modifications for as long as you need.

If you’ve had a C-section, chat to your doctor and physiotherapist for advice about when to resume low impact activity. For our C-section mamas recommend following the low impact modifications to our workouts for 3-4 months, or until cleared for high impact activity by your healthcare team.

You should wear whatever you feel comfortable in! If that’s a full 1980s aerobics gear like us, we salute you! If you just want to work out in a comfy loose top and bike shorts, that’s a-OK too. The only two things that are essential to workout with us are:

• a sports bra – most of our workouts call for a high to extreme impact support level

• good exercise shoes designed to support your feet through high impact and lateral movement

If you want to dress to work out like it’s 1989 but have no idea where to start, check out this handy video guide.

Spotify Premium Subscription

To make the most out of our workouts and get the full experience, we highly recommend investing in a Spotify premium membership. Some of the workouts in our Video Store are called “Mixtape Workouts”. We don’t have a music backing track in these workouts and instead we provide a suggested playlist for you to follow.

Of course, you may wish to use your own playlist instead, and that’s fine too! Regardless, a premium Spotify membership ensures you can workout without pesky ad interruptions. If you don’t have a Spotify premium membership, and don’t want to get one, then of course you can use whatever music medium you prefer.

Exercise Equipment

For most of our at home workouts you’ll require little equipment except for a yoga mat and a towel. Some of our workouts may call for some light weights up to 1 kg, or you can use some soup cans, water bottles, or whatever you have in the pantry (both items of equal weight) instead.

Our premium on demand subscription Video Store includes a workout calendar for your first month to help you get started. But this is by no means “mandatory” - we suggest you start with something that looks fun to you!

Before you get started, check out the helpful guides we’ve pinned to the top of the page to help you work out safely and get great results!

If you’ve never worked out with us before, take it slow, embrace the uncertainty, follow the modifications and take lots of breaks. You might also like to just start moving the lower body first and introducing the upper body once you get the hang of it.

If you’re completely new to exercise, we recommend a shorter workout or our Low and Slow workout to cut your teeth on. Make sure you follow the modifications, stop for lots of water breaks, listen to your body, and stop if you feel any pain, strain or tiredness.

You can find our premium on demand video library, including the Low and Slow workout, HERE, or you can workout with us for free on YouTube.