.product_section .product_form, .product_gallery { opacity: 1; } .multi_select, form .select { display: block !important; } .image-element__wrap { display: none; }

Your Cart is Empty

12 Days of Christmas Workout Challenge - Day #2: Spartan HIIT Run

December 14, 2014 1 min read

Today is the day to kill it with the cardio workouts, so it's time to find your favorite workout and kick yourself into high gear. Here is a great HIIT cardio workout to do: the Spartan HIIT Run!

Spartan HIIT Run

Here's how to do the Spartan HIIT Run:

Full-on sprint for 30 seconds
Jog for 90 to 120 seconds

Repeat this cycle until you have run for a mile, then take a break to do 50 crunches. Continue on your HIIT run, repeating the sprint-jog cycle for another mile, then take a break to do 40 crunches. Repeat the cycle of HIIT running for another mile, then finish with 30 crunches. Walk a mile to reach your home. This will serve as your cool-down, allowing you time to stretch your back, legs, and abs--the muscles you've worked hard today. Finish with a nice stretching session at home, paying special attention to your legs. Your muscles are going to be tight, so stretch them up to prevent soreness the next day!

Also in BodyRock Store Blog

What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 123 Comments

Do you think your booty looks a little flat? This might be why!

12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 5 Comments

7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?

Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.

Item Added to your Cart

Goto Cart