Your Cart is Empty

Truth Bomb! Does 12min of Hiit REALLY work?

March 20, 2014 3 min read

I recommend Hiit exercise to my clients ALL the time and have for years! The reason is super simple.  The excuse most people use for not exercising is far and away TIME!  Incorporating Hiit routines from BodyRock is a FREE and extremely effective way to leap over that issue!  Saying that, the most common question I get after the recommendation is “seriously, does 12min really work?”  It may sound ASTOUNDING for those of you who may not be "BodyRockers" yet, but the answer is indeed a resounding HELL YES! As a Nutritionist, I am pretty spot on with what I eat.  Most of the time, I likely hover a little over the 80% clean mark.  So for me, it is really not about gaining or losing weight, its about body composition.  I’m in a really comfortable place thanks to sound nutritional principles and consistent exercise over the years.  At 5’3 and 110 pounds, if I want to make noticeable changes, I REALLY have to work my little ass off!   This is true for most people already at a healthy weight.  Our body really has a “comfort” zone and to switch that up, especially when you don’t have weight to lose, is pretty challenging! There were times in the past that I would run 5km on an empty stomach 5 mornings a week just to escape the gym.  Results you ask? Not much, expect it made my butt kinda flat.  Big thumbs down for me.  Not that there is anything wrong with running.  I still do it occasionally because I love being outside and its like meditation for me.  But I’m just a “butt girl”! I’ve always prided myself on a round bum, maybe because my mom started telling me it was nice as a young child due to all the skiing I did (hint hint praise your kids). So I shut that down pretty fast and started getting deep with my squats! When I found BodyRock it was a whole new world to me!  No more hours and hours spent exercising.  Finally I was able to maintain a fitness level I felt comfortable and proud of, even with my busy schedule as a Mom and business owner! But let’s get back to the topic at hand.  Just how effective is 12min a day?  I could site studies, but I'm more about "real results"!  Therefore, to answer this pressing question. I decided to change ZERO about how I ate during the “Catching Fire 30 Day Challenge” and only follow the daily workouts WITHOUT any additional cardio or weight training. The results, you ask? I felt AMAZING!  What an accomplishment to get through the whole thing.  Plus I got noticeably leaner, my posture is better and my shoulders are more developed! IMG_0990 Fitness is a part of my life and has been for a very long time.  That's what I wish for all of you.  That you take our challenges and are so blown away by the results and how you FEEL that it drives you to continue on and make it your "normal"!  That's when you know you've really made it a lifestyle and  you can stop struggling with yo-yo dieting and deprecating self-talk.  The freedom in that alone, is nothing short of AMAZING! So there you have it!  Even someone who trains and eats clean can still make progress working out just 12 minutes a day!  Is it any wonder why I have been a huge supporter of BodyRock from the beginning?  Time really is our most precious commodity and BodyRock gives me more of it….life changing stuff!      

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 1 Comment

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

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

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 2-3 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.


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.