Over the past 12 months I have cycled through plyometrics with a high emphasis on cardio, and doing mostly strength-training workouts with little cardio. Now, I’m at that sweet spot where I can safely say that I need a change, again. That’s why I was so excited to try out the new BodyBoss Fitness Guide.
The beauty of having prioritized fitness into my lifestyle this past year is that I have come to learn what works for my body. I have learned that I have an endomorph body type, which means I have to work more than the other two body types (ectomorph and mesomorph) to burn fat and keep it off. I am, what some would call, curvy…and I love being curvy! I love my bodycon dresses and curvy skinny jeans give me life. However, I know that I am also happiest when my curves have muscle definition. And, in order to have that desired muscle definition I can’t solely do strength training. I can’t solely do cardio. I have to do a combination of both.
What is the BodyBoss Method?
The BodyBoss Ultimate Fitness Guide is a 12-week fitness program geared to rapidly burn fat, re-invent your shape, and save you time and money. The program achieves this with 4 cycles of 3 weeks, where the intensity increases each cycle. Our bodies adapt the to stress we put on them, which is why the 3-week cycles are so vital. I have learned first-hand that my body does, indeed, adapt to my workout routine at the third-week mark, which is why I am loving BodyBoss.
The BodyBoss Method is a unique combination of exercises such as bodyweight resistance, plyometric (jump training), unilateral and cardio exercises stimulating as many muscles as possible during each routine. This combination accelerates fat loss, improves fitness and rapidly strengthens and tones the body.
What comes easy,
won’t come easy.
You have the option of buying BodyBoss in either the booklet form (and its quality is quite impressive!) or their online edition. The exercises are illustrated in full-color, and they are easy to understand. The online edition has animated GIFs that show the moves in action, so you can be confident you are doing them correctly.
Ever hear the phrase work smart, not hard? That is basically what HIIT is in a nutshell: blasting fat the smart way as fast as possible. HIIT takes advantage of the “afterburn” effect, where you continue burning calories after your workout versus solely doing cardio. (I am not a huge fan of cardio, fyi).
Save time by working out in under 24 minutes, 3 times a week. If you are just starting your fitness journey, this approach is best as your muscles need time to grow. However, if you’re like me who loves weight-lifting but needs a program that torches calories on non-lifting days, BodyBoss is the solution.
Bonus 4 Week Pre-Training Program
One thing that impressed me was the pre-training program. HIIT exercises are deliberately taxing; that’s why they work! The four-week pre-training program is an excellent way to introduce your muscles into HIIT because all four weeks are full-body HIIT. The 12 weeks that follow in the BodyBoss Fitness Guide incorporate isolated moves for upper or lower body HIIT.
Even though I am not a newbie to HIIT or fitness, I still found the full-body HIIT routines of the pre-training sequence challenging. If I ever felt I needed an added challenge, I was always able to add light weights, or follow my BodyBoss workout with 20-30 minutes of walking on the treadmill.
The BodyBoss Program
The workout week begins with Legs + Booty HIIT. Before and after every session, you are instructed to warm up by stretching, which super important to prevent injuries and to achieve those long, lean muscles.
HO. LY. CRAP. I thought that because I’ve done HIIT before this would be a walk in the park.
Halfway through Monday’s workout I was actually wishing I was thrusting 75lbs on a barbell across my hips. This HIIT cycle is that effective!
My new favorite move (thanks, BodyBoss!) is the glute lunge, although you may have heard it called a ‘curtsey lunge’ before. You will feel this in the “side butt” the next day, haha!
I really appreciate the 3 minute “catch your breath” breaks between each circuit in BodyBoss. A good HIIT program will give your heart time to recover before you are able to give it your all again.
The day after Legs & Booty HIIT is Recovery day. You are encouraged to get your body moving with some light exercise, such as a walk, swimming or yoga. Trust me, you’ll want to take it easy after Monday’s workout!
Your second workout of the week is Arms, Abs & Core. You repeat the exercises 3 times for 7 or 8 minutes. You will need 1-2lbs weights (easily substituted with water or lotion bottles) for the shoulder moves. The moves look simple on paper, but you will break a sweat (and maybe a few expletives with the pushups, but that’s just me).
Above is one-half of a side jack. After a couple of these, you will be huffing and puffing. Trust me.
Cardio is the theme for non-HIIT days. Although I don’t like cardio I’ll also admit it’s an important part of every fitness routine. However, BodyBoss keeps it simple with just 20 minutes of cardio, i.e. walking, jogging, cycling, jump rope, etc. Then, another 10 minutes of light stretching.
By Friday your body will be asking for a challenge, and boy, does BodyBoss deliver. In the beginning of each three-week cycle you will only have one circuit to complete, but then you graduate to two circuits of 6 minutes each. You rotate between 4 moves (12 reps) for the entire six minutes. BodyBoss doesn’t nickname Friday “Power-Up” for nothing. Be prepared to sweat!
Final Thoughts on BodyBoss
If you’re looking for a fitness program to ease you into fitness, I suggest BodyBoss even for the novice, especially if you don’t have much equipment. If you’re looking for a fat-blasting HIIT program to complement your strength-training routine, the BodyBoss Fitness Guide fits the bill.
It’s your life. It’s your body.
It’s time for you to own it.
I can’t agree more with that quote. And I am thoroughly impressed with BodyBoss. All of the workouts are beautifully laid out for you to complete. I love that there are no gym memberships or online subscriptions necessary to complete the program, and my gorgeous spring-bound book arrived in a week.
I wish I had this program with me when I was visiting family a few months back. The lack of activity made me feel lethargic. My fitness program at the time required weights and other supplies that were not easy to travel with (or substitute). The BodyBoss Ultimate Fitness Guide allows you to workout anywhere, anytime, with little to no equipment.
Will you give BodyBoss a try?
UPDATE 12/2017: If you’d like to read my review and thoughts on the BodyBoss SuperFoods Nutrition Guide, see the full review here.