"Beast-a-netics" Claims to Do More in 4 Minutes than Hour of Conventional Workout

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Certified personal trainer and USA Track & Field coach Tim Haft, the man who launched Run4Fun in 2002 and Punk Rope in 2004 (, is at it again. This time Haft has unleashed a high-intensity outdoor fitness class called Beast-a-netics. While the name might be cute, the workout is anything but.

Beast-a-netics is based on the internationally renowned Tabata protocol developed by Dr. Tabata in Japan. Dr. Tabata¹s research shows that brief bouts of high intensity exercise followed by short periods of rest, is highly effective at burning fat, boosting metabolism, and improving general conditioning. One study concluded that four minutes of Tabata training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.

Each 45-minute, Beast-a-netics class starts with a warm-up and consists of four sets of six aerobically demanding body-weight exercises such as burpees, sprints, bear walks, squat jumps, mountain climbers, and high knees. Each set lasts for only 20 seconds and is followed by 20 seconds of recovery, but because the exercises are so intense, they generally elicit a rapid and significant rise in heart rate. The class concludes with a series of challenging exercises for the core, plus a relaxing and well-deserved cooldown.

Haft, 49, has been teaching Beast-a-netics at Google since June 24 and prior to that tested the class extensively on himself and Punk Rope director of training Shana Brady. Early indications are very positive according to Haft. "The students report being challenged, engaged, and sore, but in a good way," he adds with a wicked smile.

Classes are held rain or shine at the McCarren Park track in Williamsburg, Brooklyn, on Tuesdays & Thursdays from 7:00am-7:45am.

The cost is $70 for 7 classes or $15 per class. Registration is available at

If all goes well, Haft hopes to add more classes at new locations and times in the near future. Haft will probably suspend Beast-a-netics when the weather turns cold and restart it in the spring.