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May 29, 2015 2 min read

Beach body season is fast approaching. Cue the renewed commitment to the gym because you want to look good and feel even better. Since you're on a deadline and want to look amazing ASAP - should you double your workout time? Actually, you should do the exact opposite. Long, drawn-out cardio sessions are a thing of the past. Studies now show us the shorter bursts in high-intensity interval training burn so much more fat in a fraction of the time. Not only does high-intensity interval training (HIIT) amp up your calorie burn, it strengthens your heart, helps regulate your blood sugar, and keeps your metabolism working at a higher rate after the workout’s done. I know it seems logical that a longer workout would help you drop pounds faster, but there are a few reasons shorter sweat-sessions are the route to success: First of all, even though exercising pays off with feel-good endorphins, extended workouts can actually boost your levels of the stress hormone cortisol. When your body interprets those stress signals, it doesn’t properly convert food into glycogen, or energy. Instead, it sends those calories straight to your middle, where they take up residence as fat. Secondly, longer workouts can promote an overuse injury - especially if you’re jumping back into the game all of a sudden. HIIT workouts don’t leave you as injury-prone and they give your muscles a chance to bounce back. Then there’s one of the biggest benefits of HIIT: It just takes less time. No more "I don't have time" excuse. Seriously - you’ll be hard pressed to convince yourself you don’t have 15-25 minutes to squeeze in a workout (get all of our HIIT workouts on demand with SweatFlix℠)

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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.

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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.

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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.


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