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Burst Training with Shrinking Bootcamp

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Totally Free 6-Week Online Bootcamp Program from shrinkingjeans.net #free #fitness #bootcamp

Free 6-Week Online Burst Training Bootcamp

So it seems a lot of you are really excited about our Free 6-Week Online Burst Training Bootcamp! I see you talking about it on Twitter, I see you blogging, commenting – there is EXCITEMENT. I am excited, too!

Our Shrinking Bootcamp was developed by Wende Leuba, an International Certification Specialist (someone who trains and certifies personal trainers) and Certified Personal Trainer. She has decades of experience in the fitness industry as an accomplished public speaker, personal trainer, physique competitor, AFAA Presenter.

I’ve been training with Wende for the past 9 months. Our children go to school together, and in the Fall she started up a bootcamp class for moms who were interested in getting fit. Of course I signed up, and since then my fitness world has been rocked by burst training. I’m proud to say that in the first 6 weeks of training with Wende, I went from 32% body fat to 27% body fat. That’s a loss of 5 percentage points in 6 weeks! Not only did I lose fat, but I lost inches, gained muscle, and felt SO much stronger. For me, feeling stronger has been the biggest benefit of bootcamp.

This bootcamp is very similar to a HIIT program – high intensity interval training – getting your heart rate up near your max very quickly, with a short break or lower intensity exercise to bring your heart rate down.

Do you want to feel strong? Then stick with it. I promise if you give Shrinking Bootcamp your all, if you really bring it, if you push yourself further than you think you can go, in 6 weeks, you will see and feel changes. You will feel STRONG!


Here’s a little about Burst Training from Wende:

STOP Doing Long-Slow-Duration Cardio Routines! You Will See Twice The RESULTS In Half The Time With Burst Training!

by: Wende Leuba, Results Fitness

Wende Leuba ICS CPTYou DO NOT have to do long distance cardio to lose weight (fat). If you want to participate in an endurance event you should go for it, but if fat loss is your goal you should stick with burst training.

Have you ever noticed that people who run marathons aren’t very lean?  Sometimes they are even have fat around the middle. They may seem weak and frail because their body is eating away at their muscle to provide energy.  I have witnessed many people in the gyms over the years gaining weight while on a running program and getting very frustrated and even quitting.

If you are pounding the pavement day after day with no results you have been misled into thinking this is what you need to lose weight.  You might also be experiencing injuries caused by overuse.

You have been taught for years to work out in your “fat burning zone.”  While you do burn fat while in that zone it’s what happens after exercise that’s important. Studies show that you burn the opposite source of fuel after exercise than you did during exercise. So, later that day and the next day you will be burning muscle for sugar.  Your cells can only use sugar and fat for energy.  When you exercise  for  more than 30 minutes your growth hormone goes down. When this happens, you lose muscle mass and your body burns it for sugar.

What about a sprinter?  Sprinters are super lean with tons of definition. A sprinter does short bursts over and over.  This is how they train.  They are burning sugar because there is not enough time to burn fat.  So, the sprinter will burn fat for the next 24-36 hours after exercise.  This is why burst training is better for weight loss.  After bursting,  growth hormone levels go up as well as testosterone levels.  This is the perfect environment in the body for losing weight.  The body is now a metabolic machine that wants to hold on to its muscle.

Besides weight loss, this style of training will greatly improve 5K times.  Every boot camper I ever trained improved their personal records from month to month with burst training.

Shrinking Bootcamp Instructions

  • You will not need any equipment, aside from the clothing you wear and a good pair of running shoes or cross trainers.
  • There are instructional videos in case you don’t know how to do an exercise.
  • If you have any comments or questions, please leave them below and we’ll get back to you!

Shrinking Bootcamp – 6-Week Online Burst Training Program

Week 1, Day 1

Week 1, Days 2 & 3

Week 2, Day 1

Week 2, Days 2 & 3

Week 3, Day 1

Week 3, Day 2

Week 3, Day 3

Week 4

Week 5

Week 6

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Comments

  1. Great post!! I’m so excited to see how much my body will change in the next 6 weeks!! Thanks bunches!!

    Reply

  2. I’m excitedly scared! I’ve never participated in a bootcamp before so I’m anixous to see what I can do in 6 weeks. Bring it on!

    Reply

  4. Unbelievably, I have never done a boot camp either.  I am super-excited to add this into my mix of running and swimming and see where it takes me.  Thanks Wende!

    Reply

  5. I can’t wait till Monday.  I’m anxious to see if this is  different from what I’m doing here.  From the You Tube videos, it looks like it’s the same but different.  Does that make sense?  Anyway, Monday can’t get here soon enough for me.  My new shoes came today so I am ready to go.

    Reply

  6. So excited!!! I’m really hoping that I can adapt this to work with my fibromyalgia!

    Reply

  7. I am a bit confused at to how this works.  I started a twitter account but am finding it vastly different than FB.  With the pushup challenge there was a page we went to with a workout schedule and description of what we are supposed to be doing when we are supposed to be doing it is there anything similar for the bootcamp or are we supposed to be online at a certain time for instructions.  (sorry for the dumb questions)

    Reply

    • The workout will be posted On this site Monday morning! You can do it
      on your own, anytime of day!!

      Reply

  9. Reading the description has gotten me VERY excited!!!  Can’t wait to see what it’s all about…

    Reply

  12. Hi Christy, your trainer Wendy is on point with the burst training. I found your site looking for other people talking about this style of training. I’d encourage all your readers to check it out as it’s definitely the real deal. I’m a personal trainer down in Charleston, SC and have built and entire business model around the concept of burst training. I’m glad to see you’re sharing the good news about the effectiveness of these types of workouts. Take care- Shane

    Reply

  14. So the work outs are only 3 times a week and day 1 starts on Monday? When do I work out again?

    Reply

    • Nora,
      I recommend every other day, so M-W-F or T-Th-S. you need to take a day off in between workouts!

      Reply

  15. If I want to do the Bootcamp should I NOT do the Jan Fab Abs workout calendar in addition to the bootcamp, or do I do them in conjunction?

    Reply

    • The workout is 3 days a week through the entire 6 weeks! I recommend doing them on M-W-F or T-Th-S skipping a day in between. On the in between days, try to get some cardio for 30 minutes like walking, running, biking, or swimming!

      Reply

  17. I have never done a boot camp before but am willing to try it out. I do have a question however, are we only supposed to be doing this 3 times a week or is it more then that?

    Reply

    • Yes, it’s just 3 times a week. Skip a day in between and do cardio on those days. Swimming, walking, running, biking, etc. Let me know if you have any more questions, and enjoy!!

      Christy Mensi
      Founder/Editor
      The Sisterhood of the Shrinking Jeans
      http://shrinkingjeans.net
      Shrinking Kitchen
      http://shrinkingkitchen.com
      @shrinkingjeans
      @reallifeadv

      Check out our newest addition, the Shrinking Kitchen.
      Eat. Shrink. Drink.

      Reply

  18. So when it says days 1, 2 & 3… Do you do the excepts iced 3 days in a row or just pick 3 days out of the week to fulfill the exercises?

    Reply

  19. I would like to try this but I don’t know if i’m right for it age and weight wise. can i have a truthful opinion as to if you think i’m right for this.

    Reply

    • The workout? I think it typically takes less than 30 minutes. But you can make it longer with breaks in between moves or longer sprints…..

      Reply

  21. Hi your scheduel doesn’t say what we should do on days 4/5/6 an 7?? These carent all be rest days??

    Reply

    • You’re supposed to do bootcamp every other day, and then you can do cardio like running, walking, or swimming on the in between days. Definitely take at least 1 day a week off and let your body rest, though :)

      Christy Mensi
      Founder/Editor
      The Sisterhood of the Shrinking Jeans
      http://shrinkingjeans.net
      Shrinking Kitchen
      http://shrinkingkitchen.com
      @shrinkingjeans
      @reallifeadv

      Check out our newest addition, the Shrinking Kitchen.
      Eat. Shrink. Drink.

      Reply

  25. Starting this tomorrow along with my co-worker Shelby and friend Kaelyn! Here’s to 6 weeks of being sore :) *cheers*

    Reply

  26. Very good info! I’m wondering though, if doing a burst session 5 days/week will be harmful? I love the workouts and have a very limited time to get into shape (9 weeks) and want to do them daily.

    Reply

    • You’re really supposed to give you body a full day in between the workouts. On the in between days, it’s perfectly acceptable to workout in other ways. I usually run or do some other form of cardio, but I always make sure to have at least 1, if not 2, rest days a week. I’ve discovered that my body is much happier and less prone to overuse injuries that way :)

      Good luck!

      Christy Mensi
      Founder/Editor
      The Sisterhood of the Shrinking Jeans
      http://shrinkingjeans.net
      Shrinking Kitchen
      http://shrinkingkitchen.com
      @shrinkingjeans
      @reallifeadv

      Check out our newest addition, the Shrinking Kitchen.
      Eat. Shrink. Drink.

      Reply

  28. I couldn’t have found this at a better time! I am a 25 yr. old stay at home mom of 3 boys. I am very overweight and for the last month I have done all I can to start getting into shape and be healthy again. I have little support and less resources available to help get through this. This bootcamp is perfect for me! I will be starting it tomorrow. instead of going for my normal everyday walk I will do this! So sxcited to see how it works out!

    Reply

  30. So are you saying that if we exercise more than 30 minutes we are actually losing our muscle by working out too long?

    Reply

  31. I am very overweight and have one hip replacement (20 years ago) and will need the other hip replaced within the next few years. Can’t do high impact exercises. How would I do the burst training?

    Reply

  32. Just started yesterday. My nutritionist/homeopathic doctor recommended burst training for me. My legs are feeling it today. I love that it’s very time friendly. As a busy mom and home daycare operator it’s hard to find the time. No more excuses! This is achievable! I am committing to the 6 weeks :)

    I am wondering if the elliptical is a fair tool to do the first set of bursts in place of sprints as it is now winter here and I don’t have the room in my house. I did use the elliptical yesterday but found it hard on the knees while bursting.

    Reply

  33. Starting this today! What happens after the 6 weeks are over? My biggest hurdle when it comes to exercise is I never know what I’m supposed to be doing. Running? Yoga? Weight training? Should I try to do the 5k training?

    Reply

  34. Completed day 1 yesterday! Holy moly am I sore today! That means its working!

    Thanks for putting this site together!

    Reply

  35. Well, I did it for about ten minutes and then I couldn’t do it any more. But for me, ten minutes of focused exercise is more than I have been doing. I hope to gain momentum with each time! Thank you for putting together a workout I can do in my home without any fancy equipment. :)

    Reply

  36. Umm…started today. Got thru the lunges and one set of 15 squats. Started the second set of 15 and had to stop. My inner thigh muscles cramped up so bad!!! Will try again on Wednesday. I am determined to get fit!

    Reply

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