0

Your Cart is Empty

November 25, 2019 3 min read

Forget what you think you know about burning calories: we're going to show you how to burn 200 calories in just 12 minutes. 200 calories may not seem like a lot, but it's the number of calories in a small order of fries. 

It's the number of calories in many of those 'healthy' granola bars. 

It's the number of calories in 1/2 a cup of ice cream, and over time, eating an extra 200 calories a day can really add up—just like how overtime, burning an extra 200 calories a day can result in a very measurable fat loss of almost 30 pounds in a year.

So don't underestimate 200 calories. And definitely don't underestimate the power of this 12 minute workout that can help you burn up to 200 calories. All you need is focus, some heavy gear and a commitment to leave it all on the line. 


Lifting hard and heavy in a high-intensity interval training session isfar more effective for burning massive calories and building lean muscle mass than steady state cardio or classic bodybuilding alone. This is because, by working as hard as you can, you're forcing your body to burn glycogen instead of oxygen for fuel, and since glycogen is your body's stored reserves of sugar, which if they aren't used, turn into fat.

What's more, when you HIIT, you trigger production of human growth hormone and testosterone—both of which help metabolize fat and build muscle.  

One more thing: HIIT also increases your EPOC (excess post-exercise oxygen consumption), which creates an oxygen debt. To repay this debt, your body continues burning calories even after your workout is over, and this increased burn continues for  hours. 


In other words, one simple 12 minute HIIT session can do a lot for your body. And since HIIT works best with weights, make sure to load up for the best possible burn. 

Get all our bestselling fit gear for 40% off in our Black Friday Sale(Ends Dec 1, 2019), so shop now and keep the good gains coming. 

How to Burn 200 Calories in 12 Minutes: Try 12 Min Fit with Kayla Davis!

This workout is from our insanely popular 12 Min Fit series onSweatflix, hosted by former competitive gymnast Kayla Davis. The series combines heavy lifting with explosive plyometric moves to power up your metabolic burn and deliver unbelievable results. 

If you've been toiling away on the treadmill or idly lifting weights with only negligible results, this is your chance to change things up. You know what they say: if you want something you've never had, you got to do something you've never done.

Workout Breakdown:

20/10 
Push-up and row 
Burpee w/ shoulder press 
Repeat set 8x
Russian twist w/ a toss 
Hop overs 
Repeat 8x 
Plank jump overs (or mat jumps) 
Elevated push up w/ knee drives to elbow 
Repeat 8x

Recommended gear:

Weighted Vest
Mini Challengers
Dumbbells

Get ALL this gear for 40% off in our Black Friday Sale(Ends Dec 1, 2019)!

Get the full 12 Min Fit Series onSweatflix. In addition to this series, Sweatflix has thousands of other workouts for every fitness level. Ranging from just a few minutes to over an hour, and from beginner to advanced, there's a workout for everyone and every schedule. Regardless of the workout you choose, with consistency and effort, gains are guaranteed. 

But you've gotta PRESS PLAY. Start here and now. Then, join us inSweatflix. New members can sign up for 30 days FREE—no risk! 


Leave a comment


Also in Insider News

24-Minute Intermediate Leg Workout for Next-Level Legs
24-Minute Intermediate Leg Workout for Next-Level Legs

June 03, 2020 1 min read

Tired of busting your butt for slow leg gains? Try this 24-minute intermediate leg workout and start seeing results!
Read More
Nutritionist-Approved! Maca Chocolate Hazelnut Vegan Fudge Recipe
Nutritionist-Approved! Maca Chocolate Hazelnut Vegan Fudge Recipe

May 30, 2020 1 min read

Meta description: Beat the sweet craving and whip up a batch of this delicious and antioxidant-rich vegan fudge--approved by BodyRock Nutritionist Laura De Sanctis!
Read More
What You Need to Know About Body Fat Percentage—And How to Lower It
What You Need to Know About Body Fat Percentage—And How to Lower It

May 26, 2020 5 min read

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.

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.