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Burst Training with Shrinking Bootcamp

Article by ChristyFollow me:

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

(Visited 16,376 times, 4 visits today)

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Filed Under: FITNESS Tagged With: 3 day a week bootcamp, bootcamp, burn fat all day long, Burst Training, CPT, crossfit, endurance, fat burning zone exercises, featured, fitness, Free, free online bootcamp class, get lean, half marathon, ICS, improve your 5K race time, Improve your race time, increased heart rate, marathon, online bootcamp, short bursts of cardio, Shrinking Bootcamp, sprinting, strength, strength training, Wende Leuba

About Christy

Forty year-old wife and mom to BJ (12) and Mia (8). I'm the editor at the Sisterhood, and I really love to run (really), read, cook amazing things, and photography is my fledging passion. My motivation is motivating other people to realize they can do this whole weight-loss and exercise thing. I'm living proof!

Comments

  1. Anonymous says

    06/17/2011 at 4:11 pm

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

    Reply
  2. Adah says

    06/17/2011 at 4:17 pm

    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
  3. Trish says

    06/17/2011 at 4:44 pm

    This is so exciting! I can’t wait for Monday. I have never done this before, but ready to try it!

    Reply
  4. Lisa says

    06/17/2011 at 5:06 pm

    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. Nancy says

    06/17/2011 at 5:36 pm

    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. Anonymous says

    06/17/2011 at 5:58 pm

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

    Reply
  7. Anonymous says

    06/17/2011 at 6:48 pm

    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
    • Anonymous says

      06/18/2011 at 2:21 am

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

      Reply
  8. Tracy C. says

    06/17/2011 at 7:20 pm

    we don’t have to have a twitter account in order to do the bootcamp, right?? sorry….just double checking… :)

    Reply
    • Anonymous says

      06/18/2011 at 2:21 am

      No twitter account necessary!

      Reply
  9. Bethany says

    06/18/2011 at 12:01 am

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

    Reply
  10. Mary P. says

    06/18/2011 at 12:20 am

    Eager to get going and to give my body the what for!! : )

    Reply
  11. Thea says

    06/19/2011 at 7:48 pm

     I am equal parts excited and scared enough to pee my pants…

    Reply
  12. Shane Doll says

    07/26/2011 at 11:28 pm

    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
  13. Rmabie282 says

    05/30/2012 at 12:22 am

    I am super excited to see how much my body will change with this Boot Camp!    

    Reply
  14. Nora Nelson says

    08/07/2012 at 5:00 pm

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

    Reply
    • shrinkingjeans says

      08/07/2012 at 5:05 pm

      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. Julie P says

    01/02/2013 at 7:39 am

    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
    • shrinkingjeans says

      01/02/2013 at 2:49 pm

      You can do both!

      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
  16. Teresa says

    08/07/2013 at 10:02 am

    Do we only workout 3 days on week one and week two?

    Reply
    • shrinkingjeans says

      08/07/2013 at 10:16 am

      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. Ashley says

    08/07/2013 at 10:24 am

    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
    • shrinkingjeans says

      08/07/2013 at 10:56 am

      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. Jami says

    08/18/2013 at 1:12 pm

    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. marissa says

    08/18/2013 at 3:52 pm

    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
  20. Jennifer says

    09/14/2013 at 3:18 am

    How long does is take?

    Reply
    • shrinkingjeans says

      09/14/2013 at 11:41 am

      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. lin says

    09/20/2013 at 1:33 pm

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

    Reply
    • shrinkingjeans says

      09/20/2013 at 2:22 pm

      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
  22. kate says

    10/10/2013 at 8:24 am

    In week one do we do thw same exerviaes each day?

    Reply
    • shrinkingjeans says

      10/11/2013 at 12:22 pm

      Yes!!

      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
  23. Guest says

    01/01/2014 at 2:55 pm

    So excited for my first bootcamp! wooot woot!

    Reply
  24. Jamie T says

    01/06/2014 at 3:01 pm

    For my fitness pal, what should I put for exercise or calories burned?

    Reply
  25. Valerie Hawkins says

    01/31/2014 at 3:03 pm

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

    Reply
    • Sisterhood of the Shrinking Je says

      01/31/2014 at 3:10 pm

      Have fun :)

      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
  26. Juli Pyle says

    03/10/2014 at 10:57 pm

    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
    • Sisterhood of the Shrinking Je says

      03/10/2014 at 11:02 pm

      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
      • Juli Pyle says

        03/10/2014 at 11:14 pm

        Thank you!! :)

        Reply
  27. DDO says

    05/02/2014 at 4:24 pm

    Will I still lose weight if I throw in three runs per week in addition to this boot camp?

    Reply
    • Barbie says

      01/16/2016 at 2:02 am

      Pliseang to find someone who can think like that

      Reply
    • http://www.khalifastreet.tv/ says

      07/26/2016 at 7:40 am

      ninja / Ela pode ter atingido o solo sem muita aceleração devido a sua grande superfície, como se fosse uma grande folha ou um paraquedas.Gostei deste comentário ou não: 7

      Reply
  28. Jessica Wilcox says

    06/12/2014 at 1:31 pm

    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
    • Sisterhood of the Shrinking Je says

      06/12/2014 at 8:12 pm

      Thanks for your comment, Jessica!! I’m so glad you found the bootcamp :-) Good luck!

      Reply
  29. saltysalors says

    07/29/2014 at 11:09 am

    Is this done 3 days a week?

    Reply
    • Sisterhood of the Shrinking Je says

      07/29/2014 at 11:20 am

      Yes!! Every other day!

      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
  30. Shirley says

    09/02/2014 at 6:45 pm

    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. Name says

    09/22/2014 at 4:35 pm

    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. Corine says

    11/15/2014 at 7:12 am

    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. Katy says

    12/29/2014 at 3:44 pm

    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
    • Sisterhood of the Shrinking Je says

      12/29/2014 at 3:52 pm

      Glad you found us! When the 6-weeks is up, I suggest just starting it over again, and doing more reps/more time on each exercise. Add in extra sprints, and more reps of each exercise!

      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
  34. Tasha says

    01/22/2015 at 7:02 am

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

    Thanks for putting this site together!

    Reply
  35. Jennifer says

    01/07/2016 at 8:49 pm

    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. Kelly says

    01/25/2016 at 7:06 pm

    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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