Seven years ago, I was overweight and struggling with postpartum depression, finding it difficult to accept the physical changes my body had undergone. The thought of stepping into a gym felt daunting. Then, one day, a friend sent me an invitation that read, "Come join me!" along with a photo of her doing a handstand, looking fit and toned. That moment was a wake-up call. It fueled an inner fire, compelling me to embark on a transformative journey to learn a new skill and reclaim my health and confidence.

Executing a handstand back then felt like a feat worthy of Cirque du Soleil. As we all know, mastering this skill requires strength, core stability, balance, and flexibility—qualities I was far from possessing at the time. But it would not be unreachable if I could break down the goal into smaller, tangible milestones. Therefore, finding the right program that aligns with my goals and keeps me committed is crucial. It has to be structural, measurable, and time-based. With hectic schedules and a desire for quick results, many of us seek smart workout solutions that offer both immediate gratification and long-term health benefits. Here are some of the various fitness programs available in this vibrant city: F45 Training, CrossFit, HYROX, bodybuilding and Les Mills.

1. F45 Training

My fitness journey kicked off at F45 Training initially, which laid the groundwork I desperately needed. After three months in the program, I took on the 45-Day Challenge. It merges high-intensity interval training (HIIT), resistance training, and nutrition guidance designed to produce quick result. With its structured approach and cutting-edge technology, it monitors progress through specific metrics like BMI, body fat, and muscle percentage.

After committing to this transformative forty-five-day journey and losing 5 kilograms, my waistline became leaner, and those bingo flaps grew notably firmer. However, the significant improvement was the renewed energy I felt, which empowered me to tackle the challenges of motherhood.

2. CrossFit: Learning New Skills & Competition

Several years later, I entered the world of CrossFit, where I had the privilege of meeting Ed Haynes, the founder of Coastal Fitness, an esteemed ambassador for Lululemon, and the mastermind behind The Process Programming—a training regimen I followed religiously.

Haynes' comprehensive Process Programming is thoughtfully categorized into four levels: Live, Performance, Compete, and Elite. Each level accommodates individuals' abilities. For example, the progression for a handstand can advance to handstand push-ups and handstand walks at the elite level. For someone starting and eager to learn the handstand, the program scales down the movement to a Pike, which can be practiced from the floor to a box, to build strength and balance.

Although I have yet to fully master the handstand walk, the world-class coaching and resources at Coastal Fitness support my progress in both gymnastics and weightlifting skills. I document my workouts by filming them and logging my results in the program's WOD every session.

In a typical CrossFit WOD (workout of the day), which involves a combination of cardio, Olympic weightlifting, and gymnastics movements, you must count rounds and repetitions and track your time while regulating your heart rate to maintain optimal performance. CrossFit often gives the impression that you need to have a certain level of fitness to join, which can make newcomers hesitant due to its competitive culture. However, once you understand that it is based on scalable, functional movements aimed at improving overall fitness for everyone, regardless of their starting point, it becomes clear that the program welcomes all levels to progress at their own pace.

3. Hyrox Race

While mastering a handstand walk might remain out of reach for average gymgoers, HYROX offers a more accessible competition format. Unlike CrossFit and Spartan races, HYROX features a consistent format and same set of stations at every event worldwide. Each event consists of an 8k run interspersed with various functional fitness exercises, including rowing, sled pushing, pulling, burpees, wall balls, and lunges. This uniformity enables athletes to focus their training on enhancing their endurance, strength, speed, and stamina, to break their personal records (PR) without the extreme acrobatics of a handstand. Additionally, different categories are tailored to various age groups, offering a more attainable and inclusive alternative.

"We now offer an app and website featuring a comprehensive 360-degree class program, allowing gyms to either follow our class structure or develop their own based on on-site equipment," said Richard Cowley, HYROX APAC Events Director. He emphasized that HYROX aims to enhance athletes' experiences by creating a vibrant atmosphere through music, lighting, MCs, and branding.

Since its débute in Hong Kong in 2022, HYROX participation has soared from a modest 900 participants to 9,000 by July 2025, according to Cowley.

4. Bodybuilding & Competition

If you want to advance beyond physical development, consider bodybuilding. It fosters mental strength by promoting discipline, perseverance, and goal-setting. To achieve the highest level of success, precise training and a strict diet are essential.

"It pushes people to their limits, and sometimes it can feel almost unrealistic," said Karen Yuen, an IFBB Professional athlete and co-founder of HIT Personal Training. "It's a lifestyle you must embrace daily, whether in or out of the competition season.

Yuen explained that the intensity of the competition may also lead to serious issues for some individuals, such as eating disorders or body dysmorphia. Therefore, pursuing bodybuilding is a journey that demands careful consideration. "Genetics can significantly influence outcomes, and not everyone will achieve the desired results," Yuen advised.

Drawing from her extensive experience, Yuen creates a transformative training environment at HIT Personal Training. There, she focuses on achieving physical changes and boosting mental health, wellness, and overall strength by collaborating closely with a network of medical professionals, including doctors and psychologists.

5. Les Mills

Les Mills at Project S is an excellent choice for beginners who appreciate a predictable workout environment. These programs combine strength training, HIIT, and explosive plyometrics to enhance agility, intertwining through choreographed routines. You can dive into BODYPUMP (weightlifting), Les Mills RPM (indoor cycling), or BODYCOMBAT (HIIT) to elevate your heart rate and invigorate your body.

"Similar to HYROX, a sense of camaraderie arises when our members move together; however, it's not a competition, it's a lifestyle," said Sarah Wersborg, founder of Project S. "Whether you're starting your journey or looking for a space that prioritizes growth over intensity, we make fitness feel good—inside and out."

About Cass: Cass Lam, a former ambassador for Sweaty Betty, is a NASM and CrossFit Level 2 certified fitness coach. She is a personal trainer, lifestyle coach, and group class instructor at the Aberdeen Marina Club.