Tag Archives: cardio

Top HIIT Moves

We’re big fans of HIIT thanks to its ability to burn mega calories in less time.  To amp up your usual strength training routine, add 30 second to 1 minute intervals of these high-intensity moves to get your heart pumping like crazy.  By recovering with a strength training move, you’ll help improve your endurance and increase your metabolism.


Jump Rope

This basic movement is an awesome calorie burner, burning up to 10 calories per minute!  You can also expect increased coordination, plus its awesome for building bone density.  As you jump rope, be sure to keep your elbows pulled in and your chin tucked.  Ensure that you land softly each time and, to take up the intensity, increase your jump rate or switch to high knees.

Continue reading


Benefits of Cardio With Strength Training

If you’ve tried one of our workouts that combine strength training and cardio like Brooklyn Bridge Boot Camp: Slim & Strong Drills or Flex Studio TRX Inspired Workout, you know how intense they can be.  The good news is that putting yourself through a tough workout that mixes cardio and strength intervals has many benefits.

You’ll Be a Fat-Burning Machine

As Brooklyn Bridge Bootcamp says, “Conventional cardio programs burn muscle, not fat, and thus don’t provide the lasting results you’re looking for”.  Instead, strength training intervals will help to build the lean muscle mass that helps your body burn fat – even hours after your workout is complete!

You’ll Burn a Ton of Calories

By completing strength training moves during your rest periods of cardio, you’ll be burning more calories than if you just took a complete rest.  This makes it an efficient form of exercise for when you’re short on time!

You’ll Build Your Endurance

If you do steady state cardio for a longer period of time, you’re not able to push yourself as hard as you would in a short but intense interval.  By incorporating cardio intervals into your strength training, you’ll improve your cardiovascular fitness while getting a total-body workout.

You’ll Boost Your Metabolism

Intense intervals followed by less intense intervals help to stimulate your body’s production of human growth hormone.  This means that your body will continue to burn calories for up to 24-48 hours after your workout.

From Our Founder: Trooper Fitness


I’ve never met a group of trainers who care about their clients as much as the coaches at Trooper Fitness do. With a deep understanding of human motivation, Head Trooper Prince Brathwaite creates a warm and welcoming environment where traditional boundaries don’t exist. Men do modified push-ups, women lift heavy weights and no matter what, individuals put their very best foot forward in whatever fitness challenges they can handle. That’s all Prince asks for.

By creating a high-energy atmosphere full of motivational tips and phrases, Prince inspires his clients to achieve both physical and mental toughness as he puts them through rigorous workouts that don’t quit.  The workouts Trooper Prince designed for Booya Fitness are no different. Clocking in at just under 30 minutes, Prince will have you drenched with sweat after dynamic and plyometric circuits.  That’s why we’ve curated hard-hitting hip hop soundtracks to accompany each video: You’ll definitely be digging deep for these workouts.

Trooper Bodyweight Conditioning: Use just your body weight in this high intensity interval training session to challenge your cardiovascular system and rev up your metabolism.

Turn it Up: Resistance Band Challenge: Use resistance bands, dumbbells or just your own body weight to tailor this session to your workout level.

Tell us what you think!