Achy hips while you’re trying to catch sweet zzzs? We’ve got you covered.

Any group fitness class that starts with a One Direction song and ends with Ed Sheeran is sure to be fun, and the cardio drumming class at Duke Health & Fitness Center in Durham, North Carolina, was no different.

But first, let me give you some background: I’m always interested in learning about new fitness trends and fun ways to work out. While volleyball and dance are my staples, I’ve also tried trampoline fitness, hot girl walks, and cozy cardio—and they’ve all been winners in my book.

My latest trial run? Cardio drumming. It’s a type of workout I first heard about on TikTok. When I saw I could take a class in the next town over, I quickly registered online. And when I walked in and was instantly welcomed by lots of friendly ladies, my excitement (and comfort level) grew.

What is cardio drumming?

Cardio drumming is an exercise where participants hit different parts of an exercise ball (or the area around it) with drumsticks to the rhythm of songs. This fitness activity combines music, movement, and community.

Also called “Drums Alive,” it’s “the original and only research-based, comprehensive, all-inclusive program in the world that applies drumming fitness protocols in a multi-disciplinary way through physical education, fitness, dance, music education, mindfulness, relaxation, and inclusion strategies for the improvement of brain and body health and wellness.”

Carrie Elkins created and founded the program in 2001. She had recently gotten a hip injury that limited her movement greatly, and this especially upset her as an athlete. Wanting to fast-track the healing process, she started drumming on cardboard boxes to get some movement in. While drumming, she experienced a mood lift and increased heart rate—like she had from teaching fitness classes. Thus, cardio drumming was born.

Benefits of cardio drumming

One of the most obvious benefits of cardio drumming is that it’s a more accessible and flexible form of exercise. If you can’t (or don’t want to) move much, cardio drumming is an in-between option. Further, you can kick it up a notch by adding squats, stepping in place, or walking around the ball as you hit it, or make it easier by drumming the ball only on the top, without walking or squatting or “getting fancy.”

While cardio drumming might sound or look easy, make no mistake: It’s a workout, and it has benefits. “It is low-impact, but still gives you a cardio workout,” says Tanya Judd, the class’s instructor who’s taught group fitness for over 25 years and cardio drumming for seven years. “We do a little bit of full-body movement, but primarily it’s cardio from the upper body.”

I can confirm: I felt light sweat dripping down my back about halfway through the class. Both my arms and legs were thoroughly engaged in the movements.

Research affirms that “easy” exercise is still good for your brain and body. An October 2015 systematic review in Sports Medicine Open notes that low-intensity exercise is effective at improving physical and cognitive health for older adults, has a lower risk of injury, and promotes long-term sustainability.

What really surprised me, though, was how cardio drumming is a workout for the mind. When the instructor says “two…four…two…two…four” (for the amount of times to hit the ball in that spot) or “front, side, back, side, back, front, top, side” quickly and in seemingly random order, you really have to concentrate and pay attention.

This type of exercise was beneficial for my emotional health, as well; I felt like I could get any anger or frustration I had out on the ball. Plus, let’s be honest, it’s fun to drum and swing your arms, and having fun is an important part of well-being, too.

While physical movement in itself is beneficial for mental health—it can treat and prevent depression and anxiety disorders, improve focus, and more—the music or drumming aspect is, too. According to an October 2021 review in Brain, Behavior, & Immunity — Health, music and music therapy can improve physical and mental well-being components, such as heart rate, motor skills, brain stimulation, and immune system enhancement. And playing the drums—while a few instruments short of an entire band—is music. Especially hitting the ball at different speeds to match the song, and the louder or softer noises that come from hitting different parts of the ball.

The biggest reason why participants seem to go to these classes, though, is simply because they’re enjoyable. “It’s fun, and you get out of it what you put into it,” says Debbie Crownover, who’s been cardio drumming for two and a half years. “I like to dance; I don’t get to dance otherwise.”

Another participant in the class felt similarly. “I always wanted to be a drummer,” says Betty Berghaus, who’s been attending cardio drumming classes for almost three years. “It’s not like being a drummer, but it’s still fun. And you know, I get exercise, too. And the company.”

Am I Ringo Starr? No. Am I dripping in sweat? No. But maybe that’s a good thing. Sometimes, exercise just needs to be gentle movement, and movement-centered hobbies just need to be fun.

A sample cardio drumming workout

Cardio drumming is more than just hitting a ball. Sure, we mostly drummed at different tempos during the warm-up song, but that quickly changed by the time the second song rolled around. We hit different sides of the ball, for instance, and even did light squats to hit the lower parts of the ball and the risers it sat on. We walked around the ball as we hit it. We alternated between hitting our ball and our neighbor’s ball. We drummed one side and then the other, switching back and forth often. As a dancer, I even added a little hip action.

One of the great things about this form of movement is that it can be done from the comfort of your home (and without bothering your neighbors downstairs too much). DrumFIT has online classes, as does YouTube.

How to get started cardio drumming

While it’s easy to just jump in and start drumming in these classes, there are some considerations to keep in mind to protect your body and feel your best. First, be mindful of how you hold the drumsticks. “You want to hold the sticks lightly; it’s not like drumming,” Judd says. “You hold the sticks lightly so that the vibrations from the hitting are going into the ball and not into your arms so that your arms aren’t getting overly sore.”

Good posture practices are important here, too. Judd says to make sure you’re not leaning over the ball, as that puts a lot of strain on your back, and to stand close to the ball.

Cardio drumming is a workout you can do with a group fitness class locally. A quick Google search can lead you to a few in-person options, like at local community centers or YMCAs.

The videos above are also great options if you’d prefer to do the workout at home. Cardio drumming equipment kits can easily be bought online—on Amazon, for example—for a little over $20.

As I’m reflecting on my experience with the class, here’s my take: Am I Ringo Starr? No. Am I dripping in sweat? No. But maybe that’s a good thing. Sometimes, exercise just needs to be gentle movement, and movement-centered hobbies just need to be fun.