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

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.

This full body workout provides  exercises with particular emphasis (but NOT limited to) on glutes, thighs, and abs. A variety of equipment is incorporated, such as bands, balls, and weights.

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.

If you like music you’ll love Dancersize! Simple, easy to follow steps to upbeat eclectic music.

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.

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 energetic class combines Pilates and other fitness techniques along with hand weights & resistance bands to help you strengthen, lengthen and sculpt your body. You will get your heart rate up, burn calories, and increase your stamina and strength.

This class combines core and cardio conditioning, Pilates moves, yoga philosophy and breath technique. Get ready to sculpt not only your body but your mindset too.


A full body workout using a variety of equipment and exercises.  An excellent workout to do before a cycling class.


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 high intensity/low impact Tabata styled class, set to the HIIT format (interval work/rest periods).  This is a high energy workout without the pounding of a high impact exercise. Focus is on a variety of muscle groups to improve cardiovascular, muscular strength, core stabilization, and flexibility.


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 work out using a variety of equipment and exercises.


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


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 @ 10:30am  

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

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!

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.
Small Group Training for Weight Loss, Strength and Conditioning. Get the benefits of a personal trainer and the motivating effect of working with a small group! See huge changes in your overall strength and cardio. We will work with you from where you are.
Small Group Training for Weight Loss, Strength and Conditioning. Get the benefits of a personal trainer and the motivating effect of working with a small group! See huge changes in your overall strength and cardio. We will work with you from where you are.
Small group training with individualized programs to increase strength. Build strength, speed, confidence in the weight room, while gaining motivation and accountability from working in a small group.
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! Membership option EFT $69 per month allowing access to entire facility.
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.


  • Age requirements for the Fitness Center or Free Classes?
    Youth 12 and 13 years of age may use the Fitness Center or attend Group Exercise Classes when accompanied by a parent or guardian after an orientation with a UVAC Personal Trainer or Fitness Monitor.
    Youth 14+ are welcome to use the Fitness Center, Swimming Pools and Group Classes without the supervision of a parent or guardian after completing an orientation with a UVAC Personal Trainer or Fitness Monitor.
  • 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 +16)
    • 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.