Burn Fat, Lose Weight & Get into the Best Shape of Your Life with “Fast Burn 30” – High Intensity Interval Training


Fast Burn 30 is an effective scientifically proven method for burning fat, developing muscle tone and improving athletic performance – Fast!

HIIT, or High-Intensity Interval Training, involves workouts with short bursts of high-intensity, heart-pumping exercise followed by short periods of rest. This dynamic, fat-burning training strategy has been proven to strengthen the whole body and improve cardiovascular health, and the workouts take less time compared to traditional training methods.

Here are some of the benefits you will get in this course:

  • 3 live workouts per week in a personalized instructional class setting
  • Payments count as credit towards any new gym membership when we re-open. Applies to new members only.
  • Access to special resources like Members Online Online Portal with nutrition and diet info,  pre-recorded training modules to reinforce techniques and other helpful tools.
  • Special access to a Private Facebook Group with people dedicated to the Fast Burn 30 Program
  • Conference calls with a coach to get guidance & to discuss goals.
  • Accountability! - Probably the most important benefit. Knowing that you are expected to attend class and that you will be missed is huge and will help you stick to the program and achieve your goals..

Sign up for our 6 Week HIIT Workout Challenge for only $199

Apply any and all payments made to towards any future new gym membership at our academy once we reopen.


Fast Burn 30 is a 30 Minute Workout System based on High Intensity Interval Training (HIIT). HIIT has been proven to increase strength, speed, endurance and boost your metabolism. Your body will metabolize fat even after the workout is over! HIIT has also been linked to increasing longevity and marked improvement in cardiovascular (aerobic and anaerobic) functioning. Best of all is that HIIT training makes you feel great!

Fast Burn 30 is an ongoing fitness program but is designed around a 14 week cycle with modifications to to the work and rest ratios. You will not just become strong and fast, you will learn how to lower your heart rate faster giving you limitless amounts of energy.

Beginners can start at ay point within the 14 week cycle albeit there will be modifications to the exercises and the amount of rest will be more. As long as you give your best effort and commit to the 14 weeks you will get into the best shape of your life. Check out this VIDEO of Gary Berger explaining the HIIT methodology and how it can benefit you.

Join our Fast Burn 30 High Intensity Interval Training Workout every Monday, Wednesday and Friday at 5PM with instructor and school owner Gary Berger. By taking this course you will receive personalized attention and guidance from the instructor concerning what, how and when to do the exercises including any specific modifications that might apply to you. This course also includes a special Member's Only Resource Page for our workout. In addition, when the Corona Virus is over between the time that you join and when we open will be applied to a membership as credit.

Fast Burn 30 is FREE for any BMAA Members with active memberships. If you are a member and you are interested in taking this course please message us directly at [email protected]  Click the button below to join our our Fast Burn 30 Class.

Here’s how Fast Burn 30 works…

Fast Burn 30 uses an exercise methodology known as High Intensity Interval Training which utilizes short and intense workouts in order to burn fat. HIIT sessions can vary from 9–30 minutes and is considered to be an excellent way to maximize a workout that is limited on time.

Several scientific studies have shown that High Intensity Short Workouts can have the same if not better results than traditional aerobic type exercises (e.g. Treadmill, Jogging, Bicycling etc.) in much less time. Long aerobic type workouts have traditionally been recognized as being the best method to reduce fat. HIIT is somewhat counterintuitive in this regard, but has nonetheless been shown to burn fat more effectively. One theory suggests that HIIT may boost your Basal Metabolic Rate (BMR) which is a measure of how fast your body metabolizes food or fuel sources (like glycogen & fat into energy. Obviously the higher your BMR the faster you will lose fat (you will become and best of all, your BMR remains high even between workout sessions.

Kettlebell ClassesHigh Intensity Interval Training has also been shown to improve athletic performance. A study by Gibala et al. demonstrated that 2 1/2 hours of sprint interval training yielded similar biochemical muscle changes when compared to 10 1/2 hours of endurance training and similar endurance performance benefits. High Intensity Interval Training may also help prevent type-2 diabetes. Recently it has been shown that two weeks of HIIT can substantially improve insulin action in young healthy men.

High Intensity Interval training can be performed using a variety of different machines and/or traditional gym equipment, however nothing in the gym is as effective or as versatile as the Russian Kettlebell. A kettlebell is a type of hand weight that looks like a cannonball with a handle. Kettlebells are made out of cast iron and come in a variety of different sizes and weight ranging from a few pounds to more than a hundred pounds. The kettlebell is an amazing exercise tool because it is so versatile allowing its user to practice an unlimited number of different exercises.

Fitness Classes in CatonsvilleKettlebells can be used for pushing, pulling, squatting, swinging, snatching and a limitless mix of all-purpose strength and conditioning exercises. Some exercise trainers call the kettlebell a “The One Handed Gym”. Kettlebells are what we use in our Fast Burn 30 classes to help you shed fat, gain strength and develop that physique that you have always wanted.

Kettlebells are used by elite athletes and military personnel throughout the world. Russian military and US special forces are famous for incorporating kettlebells into their training regimes. Practically all professional Mixed Martial Arts fighters incorporate kettlebells into their strength and conditioning programs. Kettlebells were even used to help develop the chiseled bodies of the Spartan soldier actors in the movie “300”.


1. ^ Van Dusen, Allison (October 20, 2008). “Ten ways to get more from your workout”. Forbes. Retrieved December 14, 2008. 2. ^ Tremblay A, Simoneau JA, Bouchard C (1994). “Impact of exercise intensity on body fatness and skeletal muscle metabolism”. Metab. Clin. Exp. 43 (7): 814–8. 3. ^ Gibala, Martin J; Jonathan P. Little, Martin van Essen, Geoffrey P. Wilkin, Kirsten A. Burgomaster, Adeel Safdar, Sandeep Raha and Mark A. Tarnopolsky (September 15 2006). “Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance”. J Physiol 575 (3): 901–911 4. ^ Babraj J, Vollaard N, Keast C, Guppy F, Cottrell G, Timmons J (2009). “Extremely short duration high intensity interval training substantially improves insulin action in young healthy males”. BMC Endocrine Disorders 9 (3): 3.

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