This page is a reference resource for coaches who choose to deliver BURN: Foundation. It contains information about the format concept, available tools, industry best practices and standards. Nothing here is prescriptive — how you deliver your session is entirely your professional decision
At a Glance
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Schedule Name | BURN: Foundation |
Format Concept | Pure cardio, erg machines, body weight and 1kg weight. |
Session Length | 45 minutes |
Physiological Focus | Cardio Conditioning |
Member Experience Goal | High pace, long sets and short recovery challenges customers to sustain effort as fatigue builds — training both physical and mental stamina. |
Timer Structure
The format timer is configured as follows should you choose to use it to guide the workout flow; it was created to mimic best practice in this sort of workout.
Element | Setting |
Stations | 8 |
Sets per Station | 2 |
Rounds of the room | 2 |
Round 1: Work Interval | 35 seconds |
Round 1: Rest Between Rounds | 20 seconds |
Transition Between Stations | 22 seconds |
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Round 2: Work Interval | 20 seconds |
Round 2: Rest Between Rounds | 10 seconds |
Timer Flow
Members move through stations 1 → 8 in sequence, two times, completing two sets at each station before the timer signals a transition. The flow follows a circular pattern. Beginners can do the first set only, intermediate can do set 1, break, set 2 and advanced can skip the break. The second round is shorter than the first round.
Suggested Session Breakdown
Phase | Duration | Notes |
Warm-up + Intro | ~6 min + 4mins | Timer, but at your discretion |
Main Workout Block | 25 mins | Timer-driven |
Cardio Oush | 30 seconds | Opportunity to spike the heart rate |
Cool-down | ~4 mins | Timer, but at your discretion |
Available Equipment
The following equipment is typically available at BEAT81 locations for this format. Availability may vary by studio — it's worth checking your specific location. You’re not obliged to use the equipment and are free to bring and use your own.
Commonly available:
1 kg Dumbells
Ski Erg
Row Erg
Agility Quad
Mats
Resistance Bands
Push Up Handles
Station capacity note: Each station can generally accommodate [e.g. 3 or more] participants depending on class size. You may want to factor this into your equipment selection.
Example Workout
Below is one example of a workout. It's provided purely as a reference point.
Station | Exercise | Equipment |
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1 | Skiing | Ski Erg |
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2 | Burpee over Sandbag | Sandbag |
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3 | Air Punches | 1 kg Dumbells |
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4 | Rowing | Row Erg |
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5 | In and Outs | Agility Quad |
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6 | Side 2 Side Shuffles | Cones |
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7 | Mountain Climbers | Push Up Handles |
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8 | Bunny Hops over Bench | Bench |
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