Fitness & Cardio

TWB Fitness Boot Camp is an affordable and convenient, 45-minute fat blasting workout that challenges the whole body and delivers amazing results.
Cardiovascular fitness refers to the ability of your heart, lungs and muscles to use the oxygen that you breathe in more efficiently. You can improve your cardiovascular fitness by performing regular aerobic activities. Aerobic activities include walking, cycling, dancing, jogging, running, swimming, or any activity in which you use your large muscles such as those in your legs, to move your body for an extended period of time. You can improve your cardiovascular fitness with high intensity interval training (HIIT) which is comprised of very short, but very intense periods of physical activity interspersed with longer low intensity exercise. If your activity is aerobic, the activity should make your heart beat faster and you should be breathing more deeply, you are able to talk or carry on a conversation with someone. However when doing more intense work outs you may perform anaerobic exercise where you may find it quite difficult to talk. To improve your cardiovascular fitness (cardiovascular conditioning) you need to increase the intensity of your physical activity. If you are not usually very active and sit most of the day, you can increase your activity by standing up and walking around for short periods of time. As you move you are able to move more easily then you can increase the time that you are moving or increase the speed at which you move.

If you are already quite active then you may want to increase the intensity of your activity so that you will continue to improve your cardiovascular fitness.

For instance, if you walk for 30 minutes a day and usually walk the same distance each time, you can increase the distance that you walk, but try and do the new distance in 30 minutes.

This would be similar to increasing your walking speed from 4 km/hr to 5 km/hr.

Your body, particularly your heart, lungs and leg muscles, will need to work harder.

If you continue to walk at this rate every time you go out then your body will adapt to the increased demands and your cardiovascular fitness will increase.

Another way of increasing the intensity is to add some hills to your walk, run, or bike ride. If you dance, then dancing to faster music or dancing for longer will improve your cardiovascular fitness.

Whatever physical activity you do, you need to either work harder in the same amount of time or keep the same speed and work for longer.

One effect of improving your cardiovascular fitness is that overtime your heart needs to do less work to pump your blood around your body.

Physical activities will feel easier and when you do have to “run for the bus” you have the extra energy to do it, and you will recover from the burst of energy more quickly.

There are many health benefits to be gained from having good cardiovascular fitness:

• Stronger lung and heart function and blood circulation

• Decreased risk of heart disease

• Lower blood pressure

• Lower blood cholesterol

• Lower resting heart rate

There are other benefits associated with cardiovascular exercise and physical activity:

• May reduce intra-abdominal fat stores

• Improved self esteem

• Increased muscle strength

• Improved sleep

• Improved bone density

Why wait, get moving today and start reaping the benefits of a healthy and fit heart, lungs, and muscles.


We utilize the TABATA HIIT training style at TWB Fitness:

Each exercise in a given Tabata workout lasts only four minutes, but it’s likely to be one of the longest four minutes you’ve ever endured. The structure of the program is as follows:

  1. Work out hard for 20 seconds
  2. Rest for 10 seconds
  3. Complete 8 rounds

You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You will complete eight sets of each exercise.

You can do a variety of exercises such as squats, push-ups, burpees, or any other exercise that works your large muscle groups. Tabata is a great workout if you are short on time, you need to switch up your routine, or you want to improve speed and endurance. Incorporate this type of workout into your fitness routine and produce results.

EMOM (Every Minute On the Minute)

EMOM workouts challenge you to complete an exercise for a certain number of reps in less than 60 seconds. The remaining time within the minute serves as your recovery time, then you will complete another set of reps within the next 60 seconds with the remaining time in the minute as “rest”. This is why it is every minute on the minute. This routine generally last from 12 minutes to 20 minutes and designed to leave about 20 -30 seconds left each minute for recovery.

AMRAP (As Many Rounds As Possible)

AMRAP is basically you against the clock. You work to complete as many repetitions or rounds of exercises as possible within a set time frame. This is another tool we utilize to get you to work hard and push yourself with very little rest or recovery time in between. The goal is to push yourself hard, to get as many rounds as possible, and then to record that time and hopefully meet or beat that the next time you perform that AMRAP.

TWB Fitness is all about fitness and a lifestyle. The workout is important, and we find that the high intensity interval training is a very effective tool. The coaches at TWB fitness are right there by your side to push and encourage, while ensuring that proper form and safety is also observed.

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