The Workout

The workout pic

TWB Fitness Boot Camp is an affordable and convenient, 45-minute fat blasting workout that challenges the whole body and delivers amazing results.
Our science-backed workouts made up of a combination of High-Intensity Interval Training (HIIT), strength endurance training and Active Rest will leave your body burning up to twice the fat and calories than traditional workouts burn in only half the time. You can expect increased energy levels, mental clarity and a heightened metabolism for up to 36 hours after each session turning your body into a fat blasting furnace!

High Intensity Interval Training is a cardio session arranged as short bursts of very hard work, with short breaks just to catch your breath, and then another burst of hard work. We want to let you know that HIIT refers to a very specific type of training that can be an incredibly effective way to work out and see the body composition and fitness results that you want, but you need to do it right! At TWB Fitness Boot Camp we know the HIIT facts so you can torch calories, burn fat, and build muscle effectively.

Intensity is key- which means that you really have to work.

HIIT is a cardio session arranged as short bursts of very hard work. The whole point of high-intensity training is to kick up the intensity of your cardio. In order to qualify as true HIIT, you’ll need to push yourself to the max during every set. That’s why they’re short—anywhere from 20 to 90 seconds, typically. It’s the opposite of going for a long run where you ration your energy in order to sustain the activity for longer.

Numerous studies have shown that working your hardest is key when it comes to boosting endurance, increasing metabolism, regulating insulin levels, and losing body fat. “All exercise helps burn fat by burning calories,” says fitness expert and celebrity trainer Rob Sulaver. But, he adds, “more intense exercise burns more fat,” and that’s part of the reason HIIT is so popular.

And compared to many other cardio workouts, HIIT can be a more effective way of getting shredded, Sulaver explains. HIIT routines that involve bodyweight work (e.g. push-ups) or added weight, such as kettlebells, medicine balls, or dumbbells, will tone your muscles while spiking your heart rate. “HIIT is effective on multiple fronts. It’ll improve your endurance, it will complement your strength development, and it’ll help you get shredded,” he says.

This level of intensity takes a little getting used to. To help gauge whether you’re working hard enough, fitness pros use a rate of perceived exertion (RPE) scale that describe effort levels on a spectrum of 1 to 10, with 10 being an all-out, balls-to-the-wall, giving-it-everything-you-didn’t-think-you-had level of intensity. “Work intervals during a HIIT session should be at near maximum (e.g. 9),” says Franci Cohen, personal trainer and exercise physiologist.

Sound like a lot of work? That’s the idea: Working harder = higher oxygen intake = greater calorie burn. And HIIT will help you burn more calories both during and after your workout thanks to post-exercise exercise oxygen consumption, or EPOC. Studies have shown that high-intensity cardio —the kind that leaves you out of breath—raises your metabolic rate to the point where you continue to burn calories even after the session ends—as much as six to fifteen percent more. So for that 30, 60, or 90 seconds when you’re “on,” channel Rihanna and get to work.

We are with you every step of the way. From the moment you become part of the TWB Fitness Family you will receive 100% personalized accountability, S.M.A.R.T goal setting tips and of course workouts that are designed to give you more energy and build a stronger, leaner, healthier version of yourself.


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.

Achieve Your Fitness Goals

Flexible membership packages to suit all levels of athlete and achive your fitness goals