The Lowdown: BASE BURN Class Profile
In our class profile article series we are diving deep into each of the BASE group fitness classes – how are they structured, who are they for and what you can expect from the session.
Check out The Lowdown in the blog section of our site for more on our other classes.
In a nutshell, what’s BASE BURN?
BASE BURN is a 50-minute class that focuses on HIIT (High Intensity Interval Training) and metabolic conditioning, giving you a powerful and fun cardiovascular workout.
In BASE BURN you can expect your heart rate and calorie burn to be high throughout.
Who is BASE BURN for?
BASE BURN, as the name suggests, is great for those who are looking to burn calories and fat. If you’re looking to improve your cardiovascular capacity then it’s also a great choice of class.
In BASE BURN, all the sets and exercises can be easily adjusted for all ability levels from beginner to advanced. This can be done by, for example, walking on the treadmill. Once you’re ready you can jog and then over time you can build up to a run.
What’s the format of BASE BURN?
The 50-minute cardio and MetCon (Metabolic Conditioning) session is 50-minutes long and consists of 5 stations.
The breakdown is as follows:
Station 1 RUN station on the treadmill.
Station 2 1 MIN SWITCH station, which is alternating between 2 exercises, switching after a full minute.
Station 3 ROW station on our Concept 2 Rowing Machine.
Station 4 BIKE station, which is a HIIT or MetCon set on our Assault Airbikes.
Station 5 SAQP station, which stands for Speed, Agility, Quickness and Power.
Each station is 5 minutes with 2 minutes of rest and recovery between each set.
What goals will BASE BURN help with?
BASE BURN is a good session for overall fitness but you won’t do much strength work, so it’s advised that you also supplement this class with some of our strength classes, such as BASE BUILD.
BASE BURN is designed to push your cardiovascular system and increase your aerobic capacity.
In this class you can expect to burn 450-900 calories (depending on how hard you push and your weight).
What kind of cardio equipment will I be using in BASE BURN?
In BASE BURN we use treadmills, Concept 2 rowers and Assault bikes for our class cardio sets. In the 1 Min Switch station we typically use dumbbells, slam balls or kettlebells with full body movements that raise your heart rate.
In the SAQP station we would typically use hurdles and ladders for the speed, agility and quickness component and we may use slam balls, wall balls or occasionally just bodyweight for the power exercises.
We follow a 15 day cycle of exercises and sets with results tracked and your progress monitored through our BASELINE tech.
A typical cardio set might be a 20 seconds on, 20 seconds off HIIT set on the treadmill or the rower, or perhaps a 50kcal time trial on the bike. On these cardio sets, your stats will be recorded, ensuring you’re seeing progress at BASE.
Having accountability and seeing your improvements really works – check out the success stories here of those who followed our BASELINE concept closely.
What kind of strength equipment will I be using in BASE BURN?
BASE BURN is not focused on strength but you may do some full body strength exercises in the session.
For example, we might program a dumbbell clean and press which is a strength exercise, but also recruits large groups of muscles and so elevates your heart rate and improves cardio.
Will we be using the BASELINE technology in BASE BURN?
Absolutely! In BASE BURN we record and track all of your cardio sets, which includes run, row and bike.
Our BASELINE app is available on both Google Play and Apple stores.
What other classes do you have?
Check out BASE BUILD for a pure strength class and if you’re looking for a cardio and strength mix, BASECAMP (60 mins) and BASE X (50 mins) are your best choices.
The team is happy to help you choose the right class and program for you – simply reach out to us at [email protected] and we’ll be happy to assist!
I’m ready to get started!
Our buy 1 get 2 free group class offer is a great place to start, or you can fill out this form for our latest offers.
Ready to go? If you’ve got any further queries contact us and we’ll help get you started!