The Benefits of Conditioning and Tips to Love Cardio Days - Burn Boot Camp
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The Benefits of Conditioning and Tips to Love Cardio Days

May 31, 2024


Yes, we mean “that word,” as in conditioning. If that word felt like a jump scare, you’re in the right place. People tend to either love or hate conditioning – and that’s okay. We want to help you understand the benefits of cardio and why it’s an important part of Protocol.

Throughout June, we’re taking a brief break from progressive overload with strength movements and instead focusing on a three-exercise conditioning challenge. Over the next four weeks, our goal is to enhance our cardiovascular systems by increasing completed rounds and reps of three different exercises. Conditioning offers numerous benefits, including strengthening our most vital muscle: our heart. It improves circulation and lowers blood pressure and cholesterol levels.


In addition to its physical benefits, perhaps the most crucial aspect of increasing conditioning and cardiovascular capacity is its significant contribution to improving quality of life. Enhanced endurance and stamina resulting from regular conditioning exercises enable us to perform daily activities more effectively. This means tasks like picking up our kids, tidying up toys, and even walking up stairs no longer seem as daunting. Improved cardiovascular health leads to increased energy levels and reduced fatigue, aiding in our recovery and helping us achieve our Camp goals more efficiently. Moreover, heightened cardiovascular capacity promotes better stress management and mental well-being, as exercise triggers the release of endorphins, the body’s natural mood lifters.


Stay Consistent: Make conditioning a regular part of your workout routine. It may be tempting to skip the conditioning days when you see them on the Protocol, but continuing to show up for Burst, Bodyweight Conditioning, and Speed and Agility will help you improve these high-intensity movements. As you continue to show up for conditioning, you’ll likely find yourself enjoying the workouts more and more. You’ll develop a sense of accomplishment and satisfaction that fuels your motivation to keep going. Eventually, what once felt like a chore will transform into a enjoyable part of your fitness routine. Plus – there’s really nothing better than that rewarding, sweaty post-Camp feeling where you feel proud of yourself for pushing your limits and expectations.

Challenge Yourself: As you continue to incorporate conditioning, your body adapts and becomes more efficient at performing these exercises. You’ll be able to gradually increase the intensity and duration of your conditioning workouts over time. This progressive approach challenges your body to adapt and grow stronger. We love to mix in AMRAP workouts, otherwise known as “as many reps as possible.” They challenge both aerobic and anaerobic energy systems, enhancing cardiovascular fitness while promoting muscular endurance and strength. As you push your limits and work at your maximum capacity during AMRAP, you’ll build mental toughness and resilience.

Mix Up the Workouts: Incorporate a variety of conditioning exercises to target different muscle groups and energy systems. At Burn Boot Camp, we integrate a variety of conditioning workouts, such as metabolic conditioning workouts, cardiovascular exercises, high-intensity interval training, plyometrics, and functional movements. This mix prevents you from getting bored by keeping workouts new and exciting and ensures that you’re able to target different muscle groups and energy systems. This approach promotes balanced development and reduces the risk of overuse injuries.

Get Proper Nutrition and Hydration: Fuel your body with nutrient-rich foods and make sure to stay hydrated before, during, and after conditioning workouts. Proper nutrition and hydration are essential for your performance and post-Camp recovery. Our wide range of nutrition products will help you on every step of your fitness routine. Energize before Camp with Ignite, Burn Boot Camp’s pre-workout mix that contains 40 milligrams of caffeine in every scoop. Stay hydrated during your workout with our electrolyte mix, Replenish. Build muscle and recover from Camp with our protein products, like our Afterburn Protein powder, available in both whey and plant, and our delicious Afterburn Bars.

Listen to Your Body: Pay attention to how your body responds to conditioning workouts. Rest when needed, and don’t push through pain or fatigue that could lead to injury. Your body communicates its limits and signals fatigue through pain, discomfort, and exhaustion. Adjust your intensity, volume, or technique to avoid pushing beyond your physical capabilities. This mindful approach allows for safer and more sustainable progress in your conditioning journey.

Set Realistic Goals: Establish achievable short-term and long-term goals for your conditioning regimen. Having specific targets will help keep you motivated and focused on your progress. Now is the perfect time to set goals as we go through a three-exercise conditioning challenge throughout June. Whether you want to mod-up to a plyo surrender squat, master the jump rope doubles, or simply get through a round of burpees, setting realistic goals will help you measure your progress and see what your body is truly capable of.

Don’t Forget to Recover: Allow your body sufficient time to rest and recover between conditioning sessions. Adequate sleep, foam rolling, stretching, and other recovery techniques are essential for muscle repair and growth. Start your free 7-day trial or sign up for Burn On Demand for some post-Camp recovery and stretching. Join us on our series Recovery: Foam Rolling and Recovery: Stretching, or enjoy a yoga workout on our series, Motion.


Conditioning offers a myriad of benefits that contribute to overall health and fitness, and we recognize its importance by incorporating it into Protocol. By engaging in regular conditioning workouts, you can improve your cardiovascular health, muscular strength, and endurance. Conditioning can also boost metabolism and increases energy levels. It’s not just about physical transformation, it’s about discovering what you’re capable of and your personal growth. As you embrace the challenges, you’ll uncover strengths you never knew you had. What may have seemed daunting will evolve into a source of empowerment. Through consistency and dedication, you’ll not only achieve your fitness goals but also cultivate a love and appreciation for the journey itself, unlocking your full potential and embracing a healthier, happier way of life.

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