Your Cart is Empty

January 23, 2020 2 min read

The benefits of working out fasted can not be undersold. Working out in a fasted state has been shown to help people get leaner and stronger, faster. 

Let’s talk about how. 

Benefits of Working Out Fasted

  • Working out fasted increases insulin sensitivity and allows human growth hormone to assist in burning fat and building muscle. 

  • Working out fasted has been shown to increase performance.

  • Working out fasted can train your body to burn fat more efficiently.

If you’re interested in learning more about fasting, check out ourFast & Furiously Fit ebook

This guide offers you complete support on how tomaster intermittent fasting, which requires you fast for roughly 16 hours a day. The book includes tips, science, nutrition information, and 40 recipes, snacks and desserts to make intermittent fasting a deliciously appealing lifestyle.

Get the ebook!

How to Workout Fasted

The best fasted workouts are HIIT workouts. HIIT workouts and intermittent fasting work beautifully together to help you lose fat, gain muscle, increase aerobic and anaerobic capacity, and keep your hormones in check. 

What is HIIT?

HIIT, also known as high-intensity interval training, uses short, intense bursts of anaerobic activity followed by even shorter periods of rest to max out every single exercise session. Unlike conventional aerobic training, which uses oxygen to fuel movement, anaerobic training draws on your body’s stored energy to fuel movement, so you’re literally torching fat.

So, like fasting, HIIT pushes your body into the fat-burning zone and forces it to use more energy (burn more calories) to complete the movements.

Get theSculpt Bar here

Other than HIIT a few times a week, you DON’T need to do long, exhaustive cross-fit or cardio sessions. In fact, you shouldn’t, since these extended periods of exercise can raise your cortisol levels (which fasting can balance), causing you to hold onto fat stores. Unnecessarily prolonged workout sessions can also have an adverse effect on your hunger. 

If you love your runs, for example, and don’t want to give them up, aim to go for shorter, more intense runs. Think 20-30 minutes, and incorporate sprints. Also, count this sort of activity as part one of your HIIT sessions. 

Check out Sweatflix for access to over a thousand HIIT workouts that you can do in your home or in the gym, regardless of your current fitness level.

In the meantime, try this free 12 minute HIIT workout from the Fast & Furiously Fit 12 (FFF12) series onSweatflix. 

Hosted by BodyRock Trainer Jenny Lam, this workout embodies the name of this series: it's quick, sweaty and it WORKS. Burn more calories and build more lean muscle mass than with traditional steady-state training


Join us for the full FFF12 series! Sign up for Sweatflix for FREE for one month. No risk--all reward!

Leave a comment

Also in Insider News

Denetra's Favorite Bicep Exercises for Strong, Sexy Arms
Denetra's Favorite Bicep Exercises for Strong, Sexy Arms

September 29, 2020 2 min read

BodyRock Trainer Denetra shares her favourite bicep exercises. Hit this two-headed muscle with these moves and see insane gains!
Read More
Kale Smoothie Recipe for Improved Workout Recovery
Kale Smoothie Recipe for Improved Workout Recovery

September 27, 2020 1 min read 3 Comments

Nothing bittersweet about this nutritionist created kale smoothie recipe! Whip it up to help reduce inflammation and improve your workout recovery time.
Read More
The Real Reasons You’re Not Getting Abs (Despite Your Best Efforts)
The Real Reasons You’re Not Getting Abs (Despite Your Best Efforts)

September 24, 2020 4 min read 4 Comments

Are your six-pack dreams feeling more like a nightmare? Read our latest blog and learn why you’re not getting abs. The answers may surprise you!
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 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.