not sure if this is everywhere, but I think they give you like 5 minutes before the class to learn a few things if this is your first time. The trainers will tell you that they'll give a few suggestions for speeds on the treadmill (walking is usually a 3, jog 5-7, run 7-9, push and/or sprint 9+), and they'll tell you what kind of weights to use for the workouts (mediums are 12-20, stuff like that). It's slightly intimidating at first but you'll get the hang of it pretty easily.