We ❤️love incorporating boxing moves in our HIIT Cardio tracks because they are hard hitting 👊but easy on the joints. AND….. they make...

We all know push ups are so effective in strengthening the pectoral muscles, triceps, shoulders, core, back and stabilizer muscles… But...

Because it burns calories and works to change your body long after your workout is over through a process called EPOC. EPOC is influenced...

In SURGE, we follow industry recommended guidelines to make sure participants are working safely and effectively. Compound, multi-joint...

The plank is one of the simplest exercises you can do AND one of the most effective for building strength and stability in your core AND...

According to ACE “Strength training with short rest intervals requires ATP from the anaerobic and aerobic pathways, leading to a...

When you are doing cardio, lots of your blood is circulating in your limbs to support the working muscles. Immediately after cardio, your...

The full body HIIT work out you’ve been waiting for! High intensity cardio mixed with high-rep strength training, set to music you know &...

While various tools have been used for thousands of years to increase muscle strength, size, endurance and power, the name "dumbell" was...

Excess Post-exercise Oxygen Consumption EPOC is the amount of energy required to restore your body to its normal, resting level of...

Tempo weight training involves lifting weights alongside a tempo, which is used with the purpose of building more muscle, conditioning...

The definition of HIIT is intervals of max effort/heart rate followed by intervals of active recovery. But how do you know what your max...

𝗥𝗲𝗮𝗹𝗶𝘁𝘆: Lifting Weights Will Lift Your Mood ⁣ Exercise is extremely important for both your mental and physical health. So how...

Our philosophy is simple. HIIT Cardio + Weight Training + Set to Great Music = One Awesome SURGE FIT workout. Leaving you feeling strong...

𝗥𝗲𝗮𝗹𝗶𝘁𝘆: While it's true that lengthy, slow workouts will use a higher percentage of fat for energy, they're not the way to go for...

𝗥𝗲𝗮𝗹𝗶𝘁𝘆: According to Jason Greenspan of ACE and founder of Practical Fitness and Wellness, “there is no scientific reason to keep...

✔️ Heavy Weights = Improve muscle strength, tendon strength, and EPOC ✔️ Lifting Light Weights Fast = Power development, fast twitch...

𝗥𝗲𝗮𝗹𝗶𝘁𝘆: Women just do not produce enough testosterone, the male sex hormone that spurs muscle growth, to get big, meathead...

𝗥𝗲𝗮𝗹𝗶𝘁𝘆: Although walking is good exercise and most Americans don't do enough of it, if you want to get fit, it's not the fastest...

𝗥𝗲𝗮𝗹𝗶𝘁𝘆: This is physically impossible. Fat and muscle tissue are two completely different substances. Strength training will help...