The Firm began as an all female aerobics studio in 1979. Instructors created programs that combined cardiovascular and strength training moves to burn calories and fat. These workouts are now available as a series of DVDs you can do at home.
Typical Workouts
The Firm program's typical workouts use light hand weights for strength intervals and a wide range of aerobic moves to challenge the cardiovascular system. The workouts are typically 45 minutes long, including a warm-up and cool down. According to the Mayo Clinic, a 160 lb. woman will burn 383 calories on average during a workout like this.
Toning Workouts
Specially targeted toning programs are available through The Firm. These workouts concentrate on your arms, legs and core. The average woman will burn approximately 110 calories in this 30 minutes routine.
Express Workouts
The Firm Express series features 20 minute workouts using cardiovascular and strength training intervals. This workout will burn approximately 170 calories.
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