Free Fitness Classes

More Than 70 Classes to Choose From Per Week!

The Upper Valley Aquatic Center offers 70+ FREE classes per week. We have a fully equipped gym, a fitness class studio and group cycling studio with more than twenty bikes. Our fitness classes are structured to accommodate all ages and fitness levels and are taught by nationally certified instructors. 

Beginner= B
Intermediate= I
Advanced = A



LEarn to cycle with UVAC’s wonderful Keiser bikes. Learn how to adjust them, methods of power and pacing etc. SO MUCH FUN!
• 1/28 @ 8am with Adrienne
• 2/25 @ 8am with Adrienne
• 3/31 @ 8am with Adrienne

Reserve your spot up to 30 days in advance here: or call 802-296-2850 ex 0

Land Based Classes

A powerful and challenging workout to improve cardiovascular endurance, muscular and core strength using a wide variety of moves. You will use an assortment of equipment such as steps, bosu balls, body bars and weights.

Teaches basic boxing skills while still giving a well-rounded workout. A great entry-level boxing and cardio class.

Accordion Content

55 minutes of full-body resistance training using balls, weights, body bars, bands, and intense circuits for a total body workout in a group setting.

Join us for a strength class that works the whole body. We’ll use free weights, bands, balls, as well as body weight exercises. You will participate in non-stop strength building exercises that will increase muscular endurance and get you ready to embrace your day!

A whole body workout targeting all main muscle groups to improve overall strength and mobility. This course uses a circuit structure that includes agility, resistance, and a variety of equipment.

High reps, low weights is the name of the game. In this class, we will target all the major muscle groups and work to fatigue, challenging your muscular endurance while increasing strength. All levels welcome!

Hatha Yoga involves practicing a series of postures (Yogasanas) and breathing techniques (Pranayama). This class follows a traditional way of holding static postures and slowly completing the delicately curated flow with appropriate breathing technique. Hatha Yoga is a great asset to release tension in the body and calm the mind. All levels are welcome for this class!

A fast paced, full body workout using mainly kettlebells. Prepare for squats, lunges, rows, and much more.

A challenging small group based circuit style class with timed work and rest periods. You’ll be performing various strength and conditioning exercises at a fast pace using dumbbells, kettlebells, TRX, and your own body weight. Get your heart rate up and boost your metabolism.

This structured interval workout consists of 20 seconds of all-out work, followed by 10 seconds of rest, repeated for a total of eight times on the same exercise or alternating exercises. Enhance your current workout with these hard-core cardio and strength intervals!


A unique strength building exercise using TRX straps and your own body weight to build cardiovascular health, stamina, core stability and improve posture and balance. Classes run for 45 minutes and will boost your metabolism!


A full body workout utilizing stairs, dumbbells, barbells, resistance bands, cable machines, cardio machines, and the great outdoors when possible.

Strength and Balance are the key attributes for the physical and mental health of our body. The sequences will lead you through the wonderful practice in yoga to develop these quantities. Yoga props will be used to accommodate all participants.

A fusion of Latin rhythms and easy-to-follow moves. Achieve long-term benefits while experiencing an absolute blast in one exciting hour of calorie-burning and body-energizing movements.


Cycling Classes

A high-energy, fat-burning, indoor cycling workout. No matter what your fitness level, you’ll burn calories and have fun! Great music, camaraderie and visualization in a complete mind/body exercise program for unparalleled fitness results. You can burn an average of 500 calories in a 40-minute class!
See a video on How to Set Up a Keiser Bike.

NEW!  1st Sunday of Every Month @ 8am  Will return in the fall 2023

This free class includes bike set-up, benefit explanation of a cycle program, and a short ride to get you comfortable on the bike and prepared for your first class. Cycling is for all ages and abilities. Nobody is left behind and everyone goes home satisfied with their ride. Sign up is requested by contacting the Welcome Desk

Learn to cycle with UVAC’s wonderful Keiser bikes. Learn how to adjust them, methods of power and pacing etc. SO MUCH FUN!
1/28 @ 8am with Adrienne
2/25 @ 8am with Adrienne
3/31 @ 8am with Adrienne

Reserve your spot up to 30 days in advance here: or call 802-296-2850 ex 0

Aquatic Classes

One big cardio dance party in the pool. The Zumba® program fuses hypnotic Latin rhythms and easy-to-follow moves to create a one-of-a-kind fitness program that will blow you away. Experience an absolute blast in one exciting hour of calorie-burning, body-energizing, awe-inspiring movements meant to engage!  


A deep pool, low-impact workout with a high impact on your cardiovascular system. Wear a flotation belt for support in the deep water, or rely on your own ability to float as you perform deep water aerobic routines.

A fun full body, deep water workout designed to improve strength and cardiovascular fitness using a safe yet challenging mix of water walking/running and volleyball.

Come join Sue to learn the art of water tabata. Toning your muscles straightening your alignment, working on your core, balance, and strength, while having FUN!

This class is low stress on the joints and very beneficial for the body. Various movements are performed while using noodles and water weights to increase resistance and difficulty. The entire class takes place in the warm water pool. All levels welcome!

Pilates mat and reformer exercises that have been adapted to water. Learn the moves of Mahi Pilates easier without the fear of falling and less pain due to high range of motion in the water. Proper alignment, core support, and spine mobility are the main focus of the exercises. No prior Pilates knowledge is needed.

This is a high intensity aqua class with exercises to increase strength and cardiovascular fitness. Being in the water makes all exercises low impact on the joints of the body and while still getting all the benefits as if they were done on land.

Structured Water Exercise Training program designed to incorporate unique blocks of activity, each with a specific purpose, focused on HIIT, strength and advanced cardio training.

Mind Body Classes

The approach includes carefully orchestrated movements, controlled pressure, and well-measured stretches, including range of motion exercises. For those who want a softer, nurturing, slow-paced, well-supported and relaxing practice.

Develop core strength, flexibility, balance, and stamina while you lengthen and strengthen your muscles with this highly effective low impact workout!

High Intensity Interval Training incorporating Pilates to help strengthen, lengthen/tone your body. Expect to get your heartrate up, burn calories, and increase stamina while gaining strength/improving range of motion.

A practice that is all about slowing down, opening your body through passive stretching, and allowing your muscles to relax deeply. It’s a unique feeling because props, rather than your muscles, are used to support your body. Restorative classes are very mellow, making them a good complement to more active practices and an excellent remedy for stress.

A strong, slow paced class designed to rejuvenate and heal the body. We will focus on alignment, building strength and flexibility.

Movements are synchronized with the breath while practicing traditional asana (poses) and sequences: sun salutations, standing and seated poses, back bends and an opportunity to learn/practice inversions.

Highly effective strengthening and stretching exercises, emphasizing long holds in order to find right alignments and proper breathing. This class may be what you are missing in your training regime.

Not Free But Worth It!

This is an example of programs we offer in the course of a year. Some programs are not being offered at this time.
This class is designed to provide the essentials of Pilates while using the Reformer machine. Sculpt long, lean muscles and challenge your core for a noticeable difference in your posture.

Learn bodyweight exercises that focus on: Core work, multi-joint and multi-muscular movement to improve flexibility and range of movement. Great functional training for life’s activities!

Improve your fitness and stroke technique with inspired coaching, camaraderie and a convenient work-out schedule in a fun and challenging environment. Designed to help you reach YOUR swimming goals.


  • If I have lost something at UVAC where should I go?
    Go to Welcome Desk and they will assist you in finding your item, or call 802-296-2850. Anything not picked up within 30 days will be donated to a local charity.
  • What are my Day Pass Benefits?
    • Access to the Splash Park, *Fitness Center, and Competition Pool (*some age restrictions apply)
    • +70 FREE weekly Fitness Classes (ages 14+)
    • Use of the outdoor trails and basketball court
    • Family change room
    • Lockers
    • FREE Wifi
    • BLEND Smoothie Bar
  • What should I bring for the day?
    • Bathing suit, towel, goggles, soap for showering off. If you forget one, we sell them.
    • Adult guests should bring a current Valid ID
    • US Coast Guard approved flotation device. Flotation devices are provided in the Splash Park on a first come first served basis. Non-approved devices will not be allowed.
    • Lock for locker. We do sell locks for your convenience.
    • Money for the café or ATM card for ATM machine provided for your convenience
    • Cell phones- Please use them in the lobby and bleacher areas only. Cell phones have cameras and should not be used at all in the locker rooms for this reason.

Age requirements for Fitness Center and Group Exercise Classes

  • 14+ years the Fitness Center and group exercise classes are open
  • 14 and 15 years olds will be granted admission to the Fitness Center and group exercise classes ONLY after completion of the Youth Fitness Orientation with UVAC personal trainer
  • 12 and 13 year olds will be granted admission to the Fitness Center (not group exercise classes) with their parent or guardian ONLY after both the adult & child complete the Youth Fitness Orientation with UVAC personal trainer or Fitness Monitor. They must be accompanied by a parent for every visit in the fitness area. They are not allowed to attend group exercise classes.

Competition Pool Swim Test for Children 13 and Younger

Patrons 13 years and under must pass a swim test provided by a UVAC lifeguard in order to swim alone in the competition pool. The swim test is as follows:

  • Swim one length of the pool
  • Tread Water for 1 Minute
  • Swim an additional length of the pool, back to where the patron began.

Demonstrate one or more of the following strokes during the swim test

  • Front Crawl
  • Back Crawl
  • Elementary Backstroke
  • Breaststroke
  • Sidestroke

The patron passes the swim test

  • The patron may use the competition pool while a parent or guardian is on the competition pool deck
  • The swim test will be documented as a “pass” and signed by the lifeguard who administered it.