Search Treatwell for Swedercise near you
Mamma Mia, here we go again. Exercise can often be a daunting task, leaving you crawling home from the gym with sore legs, feeling sorry for yourself. It doesn’t have to be that way though, you can definitely have fun whilst keeping fit and the latest craze just happens to involve cheesy pop music (and neon legwarmers if you really want to).

How does it work?

Having conquered Sweden, Norway, Helsinki, Copenhagen, Paris, Brussels and even Aberdeen, Swedercise is steadily growing as a popular and effective form of physical exercise. Also known as jympa, Swedercise is a concept based on music, the pleasure of movement and positive leadership to integrate all the essential elements of physical training such as warm-up, strength, stamina and relaxation. The training moves in curves, allowing your heart rate to change and adjust to the exercise. You’re taught in a large group of about 30 people, all in circle, with one instructor to help you keep up with the 7 step programme.

You begin with a '''warm up''' of slow and big movements to stretch your muscles and test '''agility''', accompanied by relaxing music with a slow pace, then the cheesy Swedish pop is cranked up and the fun begins. '''Strength''' is tested with dynamic exercises for your stomach, back, arms, bottom and legs, moving in time with the music and producing a lot of sweat! You can choose between an easier or more difficult version of the exercises here, but it’s up to you to determine how hard you work during the session and what you want to get out of it.

Next your instructor will concentrate on the heart and lungs with running and jumping exercises to improve '''oxygen uptake''', which again you can choose to walk and skip the jumping if it’s feeling a bit too vigorous. These exercises will also apply pressure on joints and muscles, making it a varied workout to suit all different types of people. After running and jumping your pulse will need to be lowered to its normal rate, which is aided by the calming and relaxing exercises of the '''warm down''' section. Built-up lactic acid from dancing to the tunes (and we’re wondering if Abba is involved) is expelled in the warm down and is followed by a good '''stretch''' to get your muscles back in shape.

The final stage of Swedercise is what they do best, '''relaxation'''. A time for body and soul, relaxation helps you to cool down and recover from any stress. Just don’t wear yourself out trying to get all that Lycra off...

Is it for me?

If you find exercise can be too dull or you’re not leaving the gym feeling you got great benefits from a vigorous workout then Swedercise could be the next thing to try. Packed with great exercises to make sure you’re working hard as well as having a bit of fun with the music, the programme is designed to get a large group of people smiling and laughing together whilst burning 600+ calories in only 50 minutes.

Good to know

Swedercise is the invention of Friskis&Svettis, an organisation founded in Stockholm who wanted to create a new form of exercise based on simple, natural movements done with timely and inspiring music. In total, around 500,000 people Swedercise 2-3 times a week with Friskis&Svettis.

Share this article

Similar treatments


You don't have to be a Lycra-lover to trim up with aerobics. In the simplest terms, aerobic exercise is any exercise you do where your muscles use oxygen. For example, running is aerobic.

Lindy Hop

Hop to happiness. The Lindy Hop is a cheery little dance, also known as the Jitterbug; but underestimate it not, as this quick paced, energetic sport isn’t as light and fluffy as it sounds – it’s ruddy hard work. Based on the ever-popular Charleston of the swinging ‘20s, it is a form of authentic Afro-Euro-American Swing dance that uses the upbeat rhythms of jazz, tap, and breakaway. It is unabashedly joyful, and when seen from a spectator’s view looks like one never-ending whirl of spins, steps and lifts. We dare you to try it without smiling.


Pound the pavements and lose the pounds. Running is one of the most effective and time-efficient forms of exercise for weight loss, muscle tone and keeping your heart and lungs (not to mention your mind) in tip-top condition. Best of all, it's one of the easiest and cheapest sports to take up - all you need is a good-quality pair of running shoes and the world is at your feet.

Street Dance

Locking, popping and hip-hopping has never been so good for you. Street dance or urban dance is a combination of different dance styles from 70s funk to new skool hip hop. Although it emerged on the streets, studio classes in this style are becoming more and more popular – so even the stuffy and straight-laced can tone up, get fit and learn how to lock and pop like an MTV star.


Flex those muscles. Stretching is a hugely important part of any exercise session, but is unfortunately often overlooked. Making sure that you regularly give your muscles a good stretch can help to improve flexibility, release muscular tension and avoid any painful injuries. Time to touch your toes...

Water Crew

Row like a pro. We’re all familiar with the awkward-looking rowing machines neglected in the corner of the gym, but the humble heart-friendly rower has been adapted for group exercise sessions which use natural rowing simulators. If you think that only those with the most vivid imagination could feel inspired pulling back and forth on a metal cord, picturing wind in their hair and water lapping against their oars, then think again – and try WaterCrew rowing classes.