Beastanetics Bootcamp in New York City.


Beastanetics is a fun, high-intensity interval training program (HIIT) that improves stamina, strength, power, speed, and agility, while burning calories and fat like there’s no tomorrow. The core of the class consists of a series of ever-changing, high-intensity bodyweight movements, each of which are performed for several sets at 24 seconds per set, followed by 16 seconds of rest. Each class also includes a comprehensive warm-up; a series of functional exercises targeting the legs, upper body, and core; and a relaxing cool-down.

Most Beasts range in age from early 20s to mid 50s. Because Beastanetics is scalable and self-paced, it’s appropriate for just about anyone without significant orthopedic limitations. Beastanetics was also designed to be supportive and social, on the field and off.

After just one 8-week session of Beastanetics, you can expect to run faster; jump higher; do more push-ups, lunges, and squats; and hold a plank longer. And don’t be surprised if your clothes fit better, your sleep is more restful, and you’re smiling more.

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Frequently Asked Questions

Beastanetics is a form of HIIT (high-intensity interval training) which features short bursts of intense exercise followed by brief periods of rest. Studies demonstrate that HIIT boosts cardiorespiratory fitness (Kessler, Sisson, and Short), leads to positive cellular adaptations (Westerblad), reduces the risk of heart disease (Swain and Franklin), and improves metabolic health (Jelleyman, et al; Perr; Talanian; Horowitz & Klein, Boutcher). There is also evidence to suggest that one seeking general fitness can gain as much or more benefit from short, intense bouts of exercise as by performing continuous endurance exercise (Daussin; Helgerud et al; Slordahl). One of the reasons HIIT works is because it allows you to push your body to the limit, something that’s impossible to do with endurance training.
Class begins with a thorough warm-up followed by a series of functional movements targeting the legs, upper body, and core. During the heart of the workout, you’ll be performing 4 sets of 6 high-intensity movements — 24 sets in all. Examples include burpees, star jumps, and bear crawls. Work time is 24 seconds per set followed by 16 seconds of rest. The only exception to this rule occurs during an endurance-focused workout when work time increases and rest time decreases. Outdoor workouts conclude with a timed 400-meter run or skip or a 90-second push-up challenge and are followed by a cooldown. The movements vary from week to week and gradually progress in difficulty over the course of the program. If you’re new to exercise or if you’ve been sedentary for a while, Beastanetics can be modified to suit your current fitness level. Class size is limited to ensure all students receive plenty of individual attention.
Beastanetics improves cardiovascular conditioning, power, strength, speed, and agility. It also burns fat by increasing your metabolism and excess post-exercise oxygen consumption (EPOC). Many of our students demonstrate dramatic improvements in their 400-meter run times despite the fact that running is not a major component of Beastanetics. They also show significant improvements in their standing broad jump, plank holds, push-ups to fatigue, and skipping times.

I wish we had a dollar for every time somebody asked that question! The truth is that caloric expenditure is far less important than you might think. If you’re interested in losing or maintaining weight, certainly exercise is important, but your first line of attack should be dietary. Most high-intensity fitness classes are comparable when it comes to caloric expenditure. In the case of Beastanetics, it’s the fitness benefits that are truly worth noting. To determine precise caloric expenditure you would need to factor in your weight, the intensity at which you’re working, and the duration of your workout.

Although it’s optimal to join the program at the start, provided there’s space, students are welcome to jump in mid-stream at a pro-rated fee.
Absolutely. You can conveniently register for a drop-in class online, but you’ll get more results from Beastanetics if you attend classes regularly.
Classes are rain or shine. We will only cancel a class if the weather conditions pose a danger to our students. 
On a warm day, wear as little as is permitted by the law. For cold weather, consider dressing as if it’s 15 to 20 degrees warmer than it really is. A lightweight ski jacket plus a hoodie, warm-up pants, and a hat should do the trick. On a very cold day, hand warmers would be a great addition. For the rain, we suggest a waterproof or water resistant jacket and pants. 
If you’re healthy and have no orthopedic limitations, generally the answer is yes. Beastanetics is a high-intensity, high-impact class, but we are happy to offer modifications to make the class as safe for you as possible. If in doubt, email us at or call 646-654-0668.
If you have an injury that limits you in any way, please check with an orthopedist or physical therapist before beginning any new physical activity, especially a vigorous program like Beastanetics. If you’re in the New York City area we highly recommend the physical therapists at Corinthian Therapy at 124 E. 40th St (212-986-4161).
Talk to us. Although we have a no refund policy, we’re confident we can reach a mutually satisfactory solution.
Assuming you have no orthopedic issues, we prefer a flexible sneaker with a heel drop of 4mm or less for classes on artificial turf. For indoor classes, consider a sneaker with a bit more cushioning.
We meet on the artificial turf soccer field at the goal closest to Bayard Street. The field is bordered by Driggs, Lorimer, Bayard, and Union. Look for the small orange cones.
No, but we highly recommend Aynsley Kirshenbaum, a nutritional counselor who completed her MS in Nutrition in 2009. She can be reached at
Great question! The answer will vary somewhat from person to person. You should definitely come to class well hydrated! Some folks will be able to tolerate an easily digestible breakfast, but it’s best to avoid eating within an hour of class. Post-class, you’ll want to refuel within an hour. Eat a mix of carbohydrate and protein at a ratio of approximately 2:1.
The Tabata protocol was developed by Dr. Izumi Tabata in Japan in the mid 1990s and was designed to boost the aerobic capacity of elite athletes. The original protocol calls for 8, 20-second work sets performed at maximum intensity, with each set followed by 10 seconds of recovery.

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