Learn why the 35-minute Basecamp Fitness workout keeps members coming back for a bigger burn.
7 min read
Whether you’re a HIIT newcomer or fitness aficionado looking for that next workout challenge, Basecamp Fitness is home to the ultimate HIIT workout, helping members push their strength and stamina to new heights.
All of our Basecamp studios are designed with you in mind, from state-of-the-art equipment to energetic coaches and killer playlists — we even sync our lighting to the music to drive the workout! Our goal is to make the environment an inviting and inspiring sanctuary, a HIIT destination that welcomes all.
In case you're not yet familiar, HIIT stands for high-intensity interval training — a powerhouse method that involves alternating bursts of all-out effort with brief recovery periods. HIIT workouts have been documented in multiple sports going back to the early 1900s when Olympic athletes used interval training to prepare for the games.
Typical HIIT exercises include:
The idea behind HIIT is to have the body do the most amount of work in the shortest amount of time, strengthening your cardiovascular system and building stamina in the process. There are many well-documented health benefits of HIIT for every age and physical ability, including:
At Basecamp, we've perfected the art of packing the equivalent of 50 minutes of a regular HIIT into a heart-pounding 35-minute session. It's not just a workout; it's a symphony of sweat, determination, and camaraderie that leaves you feeling invincible. Basecamp Fitness workouts are for everyone, from beginners to HIIT diehards looking to power-up progress, you just need to come ready to give it your all.
Each Basecamp Fitness workout begins with warm-up exercises to get you ready for and familiar with the day’s sequence. After your coach introduces the workout — always a variation of 50% on an air bike and the other 50% strength training on the floor — there’s a 10-second countdown before the burn begins.
The clock will be your guide throughout the next 35-minutes, and your coach will make sure to keep your confidence up even when you have to dig deep to keep going.
In addition to body weight, the typical equipment used in a Basecamp floor workout includes:
Depending on the day’s workout, you may start class on the air bike (aka assault bike), where you’ll stay until the 60-second timer goes off. Once the timer beeps, you’ll quickly move to the floor for a 60-second strength or resistance exercise until the timer goes off again; there’s no down time in between transitions so hustling to your next station is key. Rinse and repeat for each 1-minute interval!
Don’t just take our word for it. According to University of California Los Angeles (UCLA) researchers, our workouts are not only extremely efficient at burning calories but also improve cardiovascular fitness, muscle strength, and overall energy levels. It’s not just about looking good, it’s about feeling unstoppable. The study also notes that incorporating just two Basecamp workouts every week satisfies the Physical Activity Guidelines for Adults’ physical activity recommendations.
Our coaches aren't just fitness gurus — they're your partners in sweat, guiding you through every squat, push-up, and burpee with expert precision and boundless encouragement. They're the secret weapon to our members' success stories, turning grit and determination into tangible results, whether you're a seasoned HIIT warrior or a newbie finding your groove.
With over 160 different workouts at Basecamp, boredom doesn’t stand a chance. Each day at Basecamp is a fresh opportunity to challenge yourself and keep those muscles guessing. The key is to make sure you don’t overdo it in the gym and allow your body to recover in between go-all-out sessions.
The Mayo Clinic advises 2 to 3 HIIT workouts each week, with a rest day in between each one, giving your body a chance to recover (which is where the fat burn and muscle tone really happens). Here’s a look at how we vary daily workouts at Basecamp:
When the final timer goes off, the coach leads an optional 10-minute core and recovery session, so if you have the extra time, your body will thank you. Recovery is key to keeping your fitness goals on track and your body in prime shape.
After going all in for 35 minutes, you’ll be exhausted, but that high-intensity high is no joke. Neither is the up to 600 calories you’ll torch in a Basecamp workout. That’s equivalent to an hour of running, and the burn lasts long after class has ended thanks to post-exercise oxygen consumption.
Just like any exercise routine, the key to seeing results from all of your hard work in the Basecamp studio is consistency; the more you put in, the more you get out. No doubt you’ll feel better, stronger and more capable right away, but seeing results may take several weeks, so stick with it — and don’t forget to prioritize proper nutrition, hydration, and rest into your fitness plan.
Our app allows members to track progress in and out of Basecamp studios. Whether you’re wearing an Apple Watch or a heart rate monitor, the app syncs to your device to track and record each workout, and provides a complete look at your performance throughout the class.
The app also gives you a comprehensive report post-workout, detailing how many calories you burned and your heart rate info — from your average to max rates and how long you spent in each zone.
We leveled up our app to make both workouts and tracking them easier and way more fun than the competition. And with 4.9 stars and more than 2,000 ratings, we know our members feel the same!
The best part of our app: It connects directly to your Basecamp Fitness workout. When you’re in the studio and activate the Basecamp workout on the app, it uses color coding — yellow, orange, red — to show where your heart rate should be during class. Post-workout, the app shows how you hit those heart rate zones in a straightforward chart. A few more features to love:
Gamification: Stay on track with your goals, reach milestones, and enjoy healthy competition with Basecamp members across the country. Earn points and stay on top of the leaderboard.
At Basecamp Fitness, our dedicated coaches and supportive community play a vital role in shaping our studio into a place that champions your wellness journey — whether you're diving into the world of HIIT for the first time or leveling up your group workout game — celebrating every achievement along the way. Your journey to stronger, fitter, and happier starts here. See you at Basecamp!
Ready to try Basecamp Fitness? Search by zip code to find a gym near you. We can’t wait to meet you!
"Breaking Down the Basecamp Fitness Workout" is a comprehensive guide to the ultimate 35-minute HIIT workout at Basecamp Fitness. The blog explores the benefits of HIIT, the unique format of Basecamp classes, the effectiveness of the workouts, and features of the Basecamp Fitness app. Whether you're a fitness newbie or a seasoned athlete, this post offers insights into how Basecamp Fitness can help you achieve your fitness goals.
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