Open menu

Type of trainings

The types of training

Outdoor training

suitable for everyone who likes to have fun while getting an effective workout

Outdoor training

On outdoor training, you can learn different running techniques. You can also exercise with various levels of intensity to develop your endurance and muscle strength.

Training is varied and playful but can be challenging for experienced athletes as well as for beginners. If you find any of the exercises unsuitable, the trainer can replace them with something else better suited to your abilities. 

Please be sure that your clothing is sporty and weatherproof!

In case of rain and cold weather, the training takes place in the gym. The training venue will be posted a day in advance in our booking system. The coach meets participants at the reception of Kalev Spa water park.

Combined/aerobic training

develops your endurance and is great for burning calories


HIIT is high-intensity interval training that will really get you going and put your endurance to the test!

The session starts with a warm-up, raising your BPM and preparing your body for the workout that lies ahead. The rest of the session, as the name suggests, takes place in intervals where you vary between intensive and very effective aerobic exercises (running, jumping, thrusts, etc.) and less intense exercises that nevertheless still require you to make an effort.

The training is easy to follow and the trainer demonstrates both simpler and harder versions of the exercises. If you really push yourself you can burn up to 700 kcal in one Intensity session.

This type of training requires you to be in good shape and have high levels of endurance. It is not suitable for those with heart problems, back or knee injuries or high blood pressure or for pregnant women.

Muscle training

helps keep your body in shape and, as the name suggests, strengthen your muscles


This varied training takes place at a leisurely pace. It boosts muscle tone and improves total body shape. During the session you use things like step benches, dumbbells, fitballs, Bosu balls and  rubber expanders. BodyToning is suitable for people of all ages and levels of fitness.

Kõht-Selg-Tuhar (Abs&Buttock)

Get ready to build your curves and shake off the extra pounds from belly, thighs and buttocks! 

One session lasts 45-minute and the training is suitable for people of all ages and levels of fitness.

In tha case of fine weather, training takes place outdoors - on the Sun terrace, so put on training shoes and wear comfortable clothes that allow you to move freely. Please be sure to bring a bottle of water and a good mood with you!

Ringtreening (Circuit training)

Circuit training takes place in the gym with a group size of no more than 12 people. That way the trainer gets to work with each of the participants personally and check that they are doing the exercises correctly.

Exercises of various levels of difficulty and intensity are done during the session to develop your endurance and muscle strength. Different techniques are used as well as a variety of equipment, including dumbbells, medicine balls, plyoboxes, wall bars, rubber expanders and speed ladders.

Each exercise is done for a specific amount of time (40-60 seconds) before the trainer moves you on to the next exercise. A complete circuit is done in every session, with each exercise being repeated two to three times.

Circuit training can be challenging for experienced athletes but is also doable for beginners, because if you find any of the exercises unsuitable you can replace them with something else better suited to your abilities. No music is used for circuit training and the trainer does not use a microphone.

Ülakehatrenn (Upper-body workout)

Work out in the gym under the watchful eye of an instructor, doing a range of exercises to shape and strengthen your upper body (back, arms and shoulders).

Jalad + selg (Back & legs workout)

Work out in the gym under the watchful eye of an instructor, doing a range of exercises to shape and strengthen your legs (calves, thighs and buttocks) and back muscles.

Body & Mind

sessions help you relax, boost your flexibility and improve your posture

Õhtujooga (Evening yoga)

Evening yoga is based on Hatha yoga, in which you strike a variety of both dynamic and static poses, accompanied by stretching and relaxation exercises, and supported by the right breathing techniques. Each session ends with gentle Yin yoga positions, which calm the mind and body after a long day. The sessions are suitable for all – your age and flexibility don’t determine whether you can take part, as you simply do the exercises to the best of your ability.

Back Yoga

This class is designed for anyone looking to prevent or reduce back pain, improve their spinal movement and strengthen their back muscles. The training is based on appropriate strength and stretching exercises and correct breathing. Regular attendance will help you rid yourself of back pain.

The sessions do not require shoes – you can take part barefoot or in socks.


This training system was named after its creator, Joseph H. Pilates. Its main aim is to strengthen your muscles by stabilising your spine, thereby allowing you to achieve mental and physical balance. The system involves both mind and body and moves from simpler exercises to more complex ones, emphasising the training process and the exercise experience. Exercises are performed in a specific order, with new exercises being added only when your body is ready for them. A great deal of attention is turned to stretching short muscles and strengthening weak muscles. Correct breathing is also important. The aim is to boost the quality of your physical movement and to provide mental relaxation. The sessions do not require shoes – you can take part barefoot or in socks.


This system combines traditional Chinese gymnastics, yoga, Shindo and fitness exercises.

Simple balance, strength and stretching exercises designed to boost your energy levels and bring balance to both mind and body are performed to an accompaniment of mantras, African drum music and other energy-giving styles of music. There are also vocal exercises which release physical and mental tension, as a result of which you will gain a powerful charge of energy.

EnergyFlow is suited to men and women, beginners and the more advanced alike. Classes do not require shoes: you can go barefoot or wear socks.


Yoga Fit

Yoga Fit sessions are conducted to enjoyable music and combine the best elements of yoga and fitness exercises. Muscle training at a relaxed pace – combined with the right breathing techniques – is interspersed with relaxation exercises, ensuring balanced training that everyone can manage. Yoga Fit will boost your flexibility and balance, improve your ability to concentrate, strengthen your muscles and help you relax. Your stomach, back and leg muscles get the most intense workout.

Ashtanga-Vinyasa yoga

Ashtanga-Vinyasa yoga sessions are suitable for everyone, regardless of whether you’ve done yoga before, since there’s always a simpler version of every position. Regular practice will help improve muscle tone and promote both flexibility and balance. During the sessions, you’re taught the special Uyyaji breathing technique, generating warmth within the body and thereby helping to rid it of toxins.

Shindō stretching

Shindō is a Japanese system of massage, stretching and relaxation exercises in which the ancient wisdom of the Orient and the latest knowledge of human anatomy and physiology come together. The stretching exercises help to open up your meridians (i.e. your energy channels) and keep them open, resulting in an improved flow of liquids and energy within the body, which becomes better at ridding itself of the poisons and toxins that cause a range of illnesses and diseases. Tiredness, stressful work and the worry this causes, weak muscles and the back and shoulder pain they cause, an inability to concentrate... Regular Shindō stretching can help you cope with all of these problems.

Group training in the water

alleviates muscle tension, gets your metabolism working faster and boosts your aerobic capacity


A range of water-based training sessions in different styles are available at our sports club. The majority of them take place in our small training pool, where the water comes up to your chest.

Water can provide relief for a wide range of health problems, such as back pain, muscle tension and post-traumatic conditions. Water aerobics develops joint movement, strengthens the heart and burns a lot of calories, thereby helping you lose weight. It is also invigorating and will leave you in a good mood for the rest of the day.

While in the pool your movement is affected by the water itself and by the eddies generated by your movement, which gives all of your muscle groups a good workout and also a massage. The exercises can be made even more effective by using special water equipment including pool dumbbells, noodles, swim boards and gloves.

Water aerobics training is even suitable for those who can’t swim. It is particularly beneficial to those who are overweight and suffer from joint problems, since 90% of your body weight is erased when you are up to your neck in water.

More importantly, water aerobics is safe as there is no risk of injury or trauma. It has an amazing effect on both the mind and body, relieving stress and filling you with energy.


Suppama is a fun but high-intensity full-body workout on fitmats in the pool. It improves muscle endurance and strength, develops coordination and balance and is very effective at burning calories.

The exercises are set to music and each session lasts for 45 minutes. The training is fun, varied and challenging and will really boost your strength. You must be able to swim in order to take part, since falling into the water is part of the lesson – the only people who stay dry are those who aren’t doing the exercises properly!

You can do the training in swimwear or in short, comfortable sports clothes you don’t mind getting wet. Children from the age of 12 who are good swimmers can also take part in Suppama training provided they are accompanied by a parent. After your session you can spend time in the water park.




This classic form of training utilises a variety of rhythmic movements and combinations of steps. Noodles, balls, dumbbells, tubes and other types of equipment are used to increase muscle strength so as to boost your overall strength and endurance.


This effective muscle training uses a range of equipment to strengthen your muscles and helps you perceive the resistance from the water without overburdening your joints.


Water Gymnastics

These sessions take place at a slower pace, making them suitable for people of all ages and also for expectant mothers. Various exercises are used to improve posture and strengthen the muscles. A range of equipment is utilised to make the exercises easier and more effective.


This strength and muscle training works through all of the major muscle groups. It utilises dumbbells and leg weights designed especially for use in the water. Each programme lasts for three months, after which the exercises change.


This intensive form of water aerobics teaches you a variety of hand and foot strikes and builds up combinations of steps. The muscles in the upper body get the best workout. Special gloves are used during the sessions.


This powerful cardio workout in the water requires you to give your all! Like interval training, here each session varies between intensive and less intense exercises, usually for periods of 40/20, 30/15 or 20/10 seconds. The training is very effective at burning calories, for which reason it demands both aerobic endurance and greater athleticism. It is best suited to those with a higher level of fitness.

Gymstick H2O

This water-based workout is designed for muscle training and makes use of the unique Gymstick.

Each session comprises trios of exercises where each trio focuses on a different group of muscles. The movements become progressively harder, with all of your major muscle groups put to the test during the session.

There are no complex combinations of steps with Gymstick and the workouts are suited to men and women at all levels. The Gymstick is available in two colours: green (light) and blue (medium-weight). Please note: Special water footwear is recommended for this class.


This fun workout involves riding a bike while up to your chest in the water. The specially designed Hydrospinning bike has four legs on which its wheel rests solidly on the bottom of the pool, even when turning.

Uphill, road and cross-country riding can all be imitated as part of AquaSpinning. The rhythm of the music dictates the tempo, producing water-based versions of spurts, downhill glides and more. In addition to your legs, your upper body also gets a great workout through a variety of arm exercises. So that your feet don’t slip off the pedals, we recommend using special water footwear, with your feet then being strapped into place. You can choose the degree of difficulty of the training yourself by adjusting the bike’s resistance before you start.

AquaSpinning is an excellent way of boosting your aerobic endurance, strengthening your coronary system, developing muscle strength, losing weight and improving your physical fitness overall. It is suited to men and women of all ages, whether beginners or more advanced.

We ask that you arrive for your session 10 minutes before it starts so that the trainer can explain how to set your bike up to suit you and how to place it correctly in the water.

Please note: We recommending using water footwear for this class.

Swimming classes (50-metre pool) 

A range of swimming styles and techniques are practised during these classes, as well as diving and turning, plus swimming and orienting in open water. Each class is different and suited to anyone who can already swim on their stomach and/or on their back. Swimming goggles must be worn. Swimming caps are recommended for those with long hair.

Water aerobics for expectant mothers 

These classes for expectant mothers are run at a gentle pace, have a relaxing effect and help to relieve stress.

During pregnancy, water aerobics improves joint movement and boosts the condition of the lungs, heart and circulatory system. The horizontal position means the heart does not have to work as hard, and with the impact of gravity reduced the expectant mother feels lighter. The water massages the body, stimulating circulation, intensifying breathing and accelerating the metabolism. As a result, the supply of nutrients and oxygen to the foetus is improved.

September to April

Autumn - spring season

Mon-Fri 06.45-21.00
Sat and Sun 09.00-21.00

(entrance Mon-Sun until 19:30)
May to August

Summer season

Mon-Sun 09.00-22.00

(entrance until 20.30)


View information about next training session in timetable

Register for a workout

Kalev Spa news and best offers in your inbox!