Interval or circuit training has been proven to be one of the most effective workouts for weight loss and body sculpting. Interval training involves a number of stations where you complete High Intensity Intervals – such as skipping, lifting, squatting or pushing – for a short time followed by an even shorter rest period. The team at SPEED Sports and Conditioning in Bukit Timah are experts in designing an intense but extremely rewarding interval-training session at their Indoor Bootcamp Circuit class. The hour-long cardio, weightlifting and resistance workout puts your body to the test and is far more effective than sprints and long distance running for weight loss and muscle building. Working up a sweat at SPEED’s Bootcamp is the perfect way to start your day, or re-energise your body during your lunch break.
Choose your own speed and resistance
The Indoor Bootcamp circuit is designed for everyone – beginners to advanced, with any fitness goal. I wanted an intense workout, so I tried to make each interval harder:
- Lifting weights? Try adding 5kgs more than you usually would.
- Doing jump squats? Try sticking to the tempo in the music playing, it’ll keep your pace consistent throughout the interval
- Throwing medicine balls? Choose the heaviest option
The Indoor Bootcamp Circuit
Yesterday, 20 or so students turning up for the Friday morning sweat session. Working through the circuit in twos, you are shown correct form and the difficulty levels of each interval in the circuit. Every day it’ll be a different combination of exercises to keep the regulars guessing. Today it included Kettlebell squats, resistance band pull-ups, sprints, lunges and a few more challenging, fast-paced moved. After warm-ups, three intense rounds of the circuit we finished with a stretch to cool down. The class came to an end leaving all the members feeling the workout from head to toe.
Why circuit HIIT training?
HIIT training such as this is a great addition to your weekly workout regime. It speeds up your metabolism, burns fat and helps tones your entire body. Completing SPEED’s Indoor Bootcamp Circuit a few times a week will increase your overall cardiovascular health. In addition, it will help you build muscle faster, allowing your to reach your desired fitness goals.
The SPEED Sports and Conditioning studio runs their Indoor Bootcamp Circuit 1-2 times a day, and it’s a real accomplishment to complete their class. The instructors, Wilson and Daryl, pushed the class to their limit and delivered a fun but powerful workout.
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#GuavaTip: The studio is a bit difficult to find, so head to 100 Turf Road into Horse City. Make a right if you’re walking into the car park and it’s located on the furthest row of studio blocks.