Your Cart is Empty

July 18, 2016 4 min read

With so much information floating around you on a daily basis, it can be hard to know what information is useful, and what is just background noise. One day you may hear something that says you are doing too much exercise, the next you'll read something that says you aren't doing enough! It's enough to make your head spin! Short intense workouts or a longer, more relaxed affair? What's the deal? How much exercise do you really need to do? https://www.instagram.com/p/BG-BtPqAHTC/?taken-by=bodyrockofficial Well, the amount of exercise that is best for you depends on your goals. It would be great if there was a one size fits all answer but there are just too many variables between individuals to give one response. Fortunately, many recent scientific findings do shed some light on what you should be doing, and how often, when it comes to certain goals. So while there isn't one simple answer, there are things you can do that will be more helpful than others!

If weight loss is your goal:

Do at least 3 HIIT sessions a week with 1 strength training session If you are trying to lose weight, high intensity interval training (HIIT) is a great place to start. Not only will this help you lose more fat than a steady state cardio session, it will even save you time! These workouts alternate short periods of intense work with short periods of rest, or less intense work. One 20 minute session could burn you as many calories as a 45 minute cardio session! Basically, you'll get your body all revved up doing your period of work and burn major calories. But you keep burning in your rest period! Because you've kicked your system up a notch, your body will burn extra calories during rest trying to return to a state of homeostasis. During your intense interval, your body uses the quick, and easily accessible, glycogen for energy but during your rest period, it draws energy from fat -- making HIIT workouts incredible fat burners! These training sessions can look any way you want. Your intervals can be running or cycling or hill sprints or any other activity that gets your heart rate up. Try to make one of these weekly HIIT sessions based around body weight exercises, like burpees, squats and lunges. This will help you maintain your muscle so that when you start dropping fat, you don't also lose muscle. And don't forget to add a strength training workout to your routine. Aim to hit all the major muscle groups and use weight that is heavy enough to leave you feeling like you cannot eek out even one more rep (Tips on how to pick your weight, here). On your rest days, don't just lounge around. Move your body in less intense ways. Go for a walk, do some yoga. Whatever it is, just move. Making activity a part of every day will help you stay consistent! unspecified

If you'd like to look more toned:

Do at least 2 strength training sessions a week with at least 2 HIIT sessions Even if you haven't lost a single pound, strength training can change your entire look! If you don't want to spend your life in the weight room, you don't have to! Just 2 sessions a week is all you will need to start seeing results. Build your sessions around 8 to 10 different moves that target your major muscle groups like your shoulders, chest, back, arms, abs, or legs. If you're just starting out, begin with one round of 12 to 15 reps. That's all you need! As you get stronger, you can start to mix things up a bit. One session, you can do 12 to 15 reps with lighter weight, while during another session, you can do 8 to 10 reps with a moderately heavy weight. Don't be afraid of lifting heavy weights. You will not get super big muscles. It takes a lot of really hard work to build muscles like that! it is only through lifting heavy weights that you will produce the muscle changes that give you strength and definition. Body fat hides your muscles so if you'd like to see them and show them off, it is important include fat burning exercises in your routine as well. A few HIIT sessions a week should help here. But don't neglect your rest days. All these workouts use muscles and in order to see the results you want, you have to let those muscles recover and rebuild. Try to plan your sessions around alternate muscle groups so you aren't taxing your body and undermining your own work!

The takeaway:

These, of course, are just guidelines. What works for your body may not work for someone else's. You may find you need an extra HIIT sessions to lose weight, for example. Give yourself time to see what works for you. Because, the exercise that is going to work in helping your reach your goals is the EXERCISE YOU WILL DO! https://www.instagram.com/p/BH_DwA8hXa0/?taken-by=bodyrockofficial If you want access to over 66 hours of workouts that incorporate HIIT, cardio, and strength training, check out Sweatflix℠! Find all of your favorite workouts in one spot and watch them any time and any place you'd like! With new and exclusive content added regularly, you never be bored again! Are you ready to join millions of BodyRockers around the world? Let's do this together!

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 479 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 44 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read 2 Comments

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
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 (whichever is faster) with our partners at UPS. Once your order has been processed successfully we try to have your shipment prepared within 4-6 business days, and it typically takes 2-4 days to get to you once it leaves our warehouse.

We currently DO NOT SHIP to locations outside of the US and Canada. We DO NOT ship to a P.O. Box number.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Sometimes delivery can be delayed by circumstances out of our control, like postal & custom delays, back-ordered products or incorrectly entered shipping addresses. If there is a delay at Customs, a representative of UPS may contact you to provide your identification in order to receive your package. Please do this ASAP: Customers will be responsible for any additional shipping fees for failure to provide the required information to release a shipment.

Make sure when checking out and paying for your order that all of your information entered is correct! If you notice a mistake in your address, please try to contact us before your order is processed for shipping to avoid any missed shipments or delays. As soon as we process your order for shipping, you will receive a shipping confirmation email that contains your UPS tracking number. You can head on over to the UPS Website to see where your products are. Note: tracking information may take 1-2 business days to be updated in the UPS system

If you are not home when your package is delivered, BodyRock is NOT responsible if it is stolen. Please contact us if this happens to you and we will provide you with all the information needed to take the next steps.
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.


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.