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Team Bonfire

Last week my lunchtime HOTWORX® team decided to do a BONFIRE™ workout on Monday to kick off the week.  The Bonfire workout consists of back-to-back hot isometrics and hot HIIT.  It is a total of 45 minutes of actual workout with 30 minutes of isometrics followed by or preceded by 15 minutes of HIIT, all done in the infrared sauna at 125º F.  Here are my results as recorded with my Apple Watch (note: I always use the “Other” workout setting for HOTWORX):

Monday Workout: Hot Cycle followed by Hot Yoga

  • 140 calories burned from the 15 minute HIIT session on the cycle,
  • 160 Heart Rate immediately after Hot Cycle
  • 616 total calories burned after the combined HIIT followed immediately by Hot Yoga for 30 minutes.

I checked my Apple Watch again 1.5 hours after the workout and a total of 1,191 total calories had been burned.

The after-burn during that 1.5 hours was 575 calories!

Let’s put that workout into perspective in terms of the number of calories burned as a ratio to my basal metabolic rate (BMR). BMR represents the total number of calories that your body needs in a 24 hour day to provide energy for your vital functions when you are at rest. The Bonfire 45 minute workout and 1.5 hour after-burn accounted for 71% of my total BMR of 1675 daily calories (as calculated using the Under Armour site That is approximately 10% of my day generating over two-thirds of the calorie burn of my entire BMR! Training hard with a workout like that will get you to a calorie deficit very quickly if you are looking to lose weight and shed fat.

If you want the ultimate 45 minute zero impact, calorie scorching workout, my recommendation is the HOTWORX® BONFIRE™…


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Stephen P. Smith, MA
CEO and Creator of HOTWORX, Author, Former National Collegiate Bodybuilding Champion and Arena Football Player, Certified Professional Trainer


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