Nobody can lose weight and change their lifestyle within 10 weeks. Thats why this is not "just" another weight loss boot camp. This is just the first 10 weeks of a new lifstyle. The workouts are designed to challenge the participants at the right level - in both intensity and length. Slowly but safely the workouts will increase the total load as their technical skills and mental capacity raises. It's the perfect way to get started!

They might lose weight, but it´s important to tell them that changing that lifestyle, that brought them in this position in the first place, will take a lot longer that 10 weeks to change. The goal is to keep them active and their motivation high for a longer period thus creating the beginning of a new habit. 



The NOT "JUST" WEIGHT LOSS BOOT CAMP is designed for members that haven't yet had the chance (or will) to get started, members that find it hard to develop a habit of exercise and, finally, members that have taken a long break from training and want to get restarted. The one thing they all have in common is the motivation about weight loss. After finishing their first class, participants get a burst of energy and confidence when they realize what they just endured and completed. Getting through a workout builds confidence and self-esteem. They realize they just did something incredible for their body and mind - we want them to get that special feeling.



Boot Camp classes are a great way to torch calories and the bike allows almost all members - no matter weight or size - to join. They are are moving constantly, at a rapid motion. A lot of concepts claim that participants will burn 500-1000 kcal per. class. We want the focus to be different - they might burn a lot of calories, but the focus should be on changing their lifestyle, getting into shape, keeping that goal of getting lean - forever.

It´s only the first step....



There is no better time to get started than today! This Boot Camp is not reserved for christmas and new year! Use it all year!



To help spread the word for the NOT "JUST" WEIGHT LOSS BOOT CAMP, we support your club with "ready to go" print files for Roll-Ups, Postcards, Facebook Covers and Facebook Banners. You'll find them in our download center. They are available in English and Danish (other language by request). 




A Boot Camp is a type of group physical training program conducted by gyms or personal trainers. They are designed to build strength and fitness through a variety of intense group intervals over a 1-hour period of time and do often push people a little bit further than they would normally push themselves in the gym alone. Boot camps provide social support for those taking part and participants often make friends and socialize as they exercise. This provides a different environment for those exercisers who get bored in a gym and so find it hard to develop a habit of exercise. The benefits of boot camp are astonishing



Members are usually tested for fitness on the first day and then retested at the end of the camp. This will set a very important motivation marker for the participants. The performed test depends on the equipment available at the location. If Heart Rate or Power is not an option you may need to think creatively and perform a Body Age Test or similar. For this specific group a bodyfat meassurement might be a good way to get them started.



The succes of a boot camp often depends on the instructor's motivation and personality. As such, it's important to match your members with the instructor that best fits the enrolled group. This is typically your most outstanding instructor. We recommend that the same instructor facilitates each class of the boot camp series - this will give the best social conditions for the participants. To ensure a safe environment in the beginning, we recommend that 2 instructors join the first classes to help and guide when it is needed.



Week  Time Focus Profile
1 55 min 3 segments with longer intervals and medium intensity link
2 55 min 3 segments with longer standing climbs link
3 55 min 3 segments with short intervals and high RPM challenges link
4 55 min 3 segments with lots of accelerations in zone 3 & 4 link
5 55 min 3 segments with mixed intervals based on the last 4 weeks. link
6 60 min 3 segments with mixed intervals and first time in red zone link
7 60 min 3 segments with longer standing climbs in zone 4 link
8 60 min 3 segments with both high and low RPM link
9 60 min 3 segments with a total of 5 minutes in red zone link
10 60 min The final challenge with mixed intervals link