I say Tabata, you say 15 calories per minute

Tabata push ups
Tabata push-ups are one of my favourite circuits

My clients know me well enough to expect Tabata circuits to be a regular part of thier at-home training sessions. Why do I love this four-minute, high-intensity approach? Because Tabata circuits torch calories, facilitate weight loss and challenge everyone, from beginners to pros.

Simply put, high intensity equals results. So even if you work out for less time, as long as you give it your all between rests, you will burn an average of 15 calories per minute.

What is a Tabata circuit?
Alternate between 20 seconds of high-intensity exercise (e.g. burpees) and 10 seconds of rest for a total of 4 minutes. Allow for at least one full minute of rest between circuits.

What keeps it interesting is you can switch between exercises (for example, alternate burpees and Russian twists). As long as you work hard (and take full advantage of your rests), these circuits will elicit results.

Learn more about Matt Johnson and HomeBodyFit At-Home Personal, Couples and Group Training


5 Ways To Get Fit With Group Workouts

Before you bypass group fitness, learn how sweating with others can help you achieve your fitness goals.

by Courtney Nielsen


Group. Fitness. Classes. Put those three words together in a phrase—now read them out loud. Did images of spandex leotards, leg warmers, and Olivia Newton John-style workouts pop into your head? I honestly can’t blame you if they did; the decade of “Let’s Get Physical” still has some pull more than twenty years later. However, it’s important that group fitness be associated with something else. Sure, hefting weights on the gym-room floor and hitting the treadmill are popular workouts for a reason, but ask yourself:

  • Are you new to working out/strength training?
  • Is your progress or motivation flagging?
  • Do you have signs of muscular imbalances?

If you answered yes to even one of the above questions, you could be… totally normal! And someone who could benefit from a weekly group fitness class or two.


When training at home, one daunting question of self-doubt has no doubt come into your head: “Am I doing this right?” Well, it’s hard to know how good your squat is if you don’t have a giant mirror and no one is there to check your form! Of course, you can always pay extra for a personal trainer, but group fitness classes can be very helpful—and the price is often included in most gym memberships. A good instructor watches all participants throughout the class to make sure their workout is safe and effective. The instructor should also have fitness training and a certification under their belt, and it’s not a bad thing to ask them about it, either. With your instructor’s guidance, and by watching their moves closely, you can often get a safer, more effective workout than you would on your own.

Read more … see all 5 Ways To Get Fit With Group Workouts

See for yourself the benefits of group fitness. Contact Burlington Body Camp to try a class. Drop-ins welcome!

Celebrate the season without packing on pounds

Burlington Body Camp Winter Session 2014
Burlington Body Camp Winter Session 2014 Begins December 8

REGISTRATION OPEN – Burlington Body Camp Winter Session:

When: Mondays & Thursdays, 7pm or 8pm
Where: Creative Edge Dance Studio, 1160 Blair Road, Burlington Ontario
Cost: $200 (18 sessions), $100 (9 sessions)
Questions? Contact us at:

Register online!

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Want to tone your triceps? No equipment required

These dips are an excellent exercise for the tricep and will get you tank-top ready in no time.

How to get toned triceps - no equipment required
How to get toned triceps – no equipment required

How to do a tricep dip:

    1. On a secured bench, stable chair or even on the ground, position your hands shoulder-width apart.
    2. Extend your legs out in front of you (or bend your knees if this is too challenging) and slide your butt off the front of the bench.
    3. Straighten your arms while keeping a slight bend in your elbows (you want to focus the tension on your triceps).
    4. Now that you’re in position, slowly bend your elbows to a 90-degree angle, lowering your body toward the floor – keeping your back close to the bench. This is the bottom of the movement.
    5. Immediately press down into the bench, straightening your elbows – returning to the top of the movement. This is one rep.Note: Concentrate on keeping your shoulders down as you do each rep.

Tabata Tricep Dips Circuit (Advanced)

Do as many dips as you can for 20 seconds and rest for 10 seconds. Repeat eight times. To make this exercise more challenging, start with your legs extended straight out in front of you (switching to bent knees if you need to).

At HomeBodyFit, we’re big fans of tricep dips. Why? Because they help develop powerful and defined triceps…and you can do them anywhere…at home on the floor or on the bottom of the stairs…or even on a pack bench!

Want a full body Tabata workout that will sculpt and tone from head to toe? Learn more about our at-home and online fitness and meal plan services here!

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Want fast results? Add this exercise to your routine.

Make jump squats a part of your exercise sessions. Why? You’ll get results…fast! As well, they benefit your entire body (including your posterior chain and core) and they are an excellent boost to your overall fitness.

Get results fast!
Get results fast!

How to do jump squats

Step one: With your knees shoulder width apart, bend your knees slightly, keeping your back straight. Squat down.

Step two: Immediately jump upwards off the ground. As your feet leave the floor reach upward, straight out in front, or with your hands on your hips, keeping your back straight and facing forward.

Step three: Land back in the position you started in. Bend your knees slightly and immediately repeat the second step.

Tabata Jump Squat Circuit (Advanced)

Do as many jump squats as you can for 20 seconds and rest for 10 seconds. Repeat eight times. To make this exercise more challenging, hold a pair of dumbbells.

At HomeBodyFit, we’re fans of incorporating jump squats into nearly every personal and couples training session. They are excellent for conditioning as well as being an effective cardiovascular exercise. Learn more about our services here!

Pack more work into tonight’s workout than most people do in a week

Did you know that an intense 4-minute high intensity exercise interval (e.g. burpees, mountain climbers, push-ups, jump lunges, etc.) is just as effective – if not more effective – at increasing aerobic fitness and improving muscular endurance than 30-minutes on the treadmill? 

At Burlington Body Camp, we take fitness to the next level! For each workout, we string together a series of these body-weight interval training circuits. Come try us out tonight for only $15 and you’ll likely workout harder than more people do in a week!

Burlington Drop-In Boot Camp only $15
Burlington Drop-In Boot Camp only $15

All you need to do is bring the motivation and we’ll provide you with a: 

  • fast-paced
  • head-to-toe
  • body-weight
  • high-intensity
  • interval training session

that will:

  • scorch calories
  • increase endurance and
  • improve muscle endurance.

Drop-in tonight for a one-hour workout and see and feel the difference a high-intensity interval training session makes…and if you’re new to high-tensity training, don’t worry we always provide alternative exercises for those easing into this type of exercise.

Time: 7pm or 8pm
Where: Sidrebene Park (Appleby Line between Dundas and Britannia)
Price: $15

Register online here

Or contact us at info@burlingtonbodycamp.com

Before your session (and to maximize the benefits), don’t forget to have a proper pre-workout snack

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How to do Jump Lunges with HomeBodyFit

Our clients are used to seeing Jump Lunges listed in their at-home sessions. They are an excellent exercise for hip flexors, glutes, and legs…and they require no equipment!

Incorporate Jump Lunges into your workout and you’ve got a perfect high-intensity leg circuit.


How to do Jump Lunges
Jump Lunges: A perfect high-intensity leg circuit.

How to do a Jump-Lunges

  1. Stand with your feet together with your elbows bent 90 degrees (or on your hips, whichever helps you balance best).
  2. Lunge forward with your right foot.
  3. Jump straight up as you thrust your arms forward with your elbows still bent (or keeping your hands on your hips).
  4. Like a scissor, switch legs in midair and land in a lunge with your left leg forward.
  5. Land as softly as possible to prevent injury.
  6. Repeat, switching legs.

HomeBodyFit Tabata Jump Lunge Circuit:

  • 20 seconds of Jump Lunges (slow/fast – go at a speed you’re comfortable with), followed by 10 seconds rest, repeated eight times
  • Total: Four minutes
  • These circuits are challenging. Stop if you feel you are breathing heavily (unable to carry on a conversation) and work your way up to the full four minutes.

For custom at-home exercise programs, contact HomeBodyFit