Everything you wanted to know about Beastanetics

Beastanetics: Frequently Asked Questions
What’s the story behind Beastanetics?
In September 2009, Beastanetics creator, Tim Haft, met Rick Stock, a personal trainer employed by the United States Army. Rick introduced Tim to Tabata, an aggressive style of interval training developed in Japan, which features eight, 20-second work sets, each followed by 10 seconds of recovery. Tim began to research Tabata and was sufficiently impressed by the studies he found that he decided to experiment with the concept, eventually conducting extensive tests on a wide range of high-intensity, body-weight exercises. In the spring of 2010 Beastanetics was born and shortly thereafter Tim taught the first Beastanetics class at Google in New York City. Since then Beastanetics classes have been held at Etsy, the 14th Street Y, Matrix, Astoria Park, Bushwick Inlet Park, The Cobra Club, and McCarren Park.
Who is Tim Haft?
Beastanetics creator, Tim Haft, has been providing fitness coaching to groups and individuals since 1998. Tim is certified as a personal trainer by the American Council on Exercise, as a running coach by USA Track & Field, and as a stability ball instructor by Resist-A-Ball. Tim has conducted fitness workshops for coaches, trainers, fitness instructors, athletes, and physical educators in more than 15 states.
What is Tabata?
The Tabata protocol was developed by Dr. Izumi Tabata in Japan in the mid-1990s. The protocol was specifically designed to boost aerobic capacity and was initially used exclusively with elite athletes. The original protocol calls for 8, 20-second work sets performed at maximum intensity, with each set followed by 10 seconds of recovery.
How long is a Beastanetics class?
Each class is roughly one hour.
What happens in a typical class?
Beast begins with a thorough warm-up to ensure you’re prepared for the tough work to follow. Next, you’ll complete a series of functional calisthenics designed to wake up your nervous system and challenge the muscular endurance of your upper body, lower body, and core. The heart of the workout is 24 sets of high-intensity exercises, which emphasize power, stamina, strength, speed, and agility. Work time is 24 seconds per set. Rest time between sets is 16 seconds. The class concludes with some static stretching and a very important group cheer.
What results can I expect?
Beastanetics improves cardiovascular conditioning, power, strength, speed, and agility. It will also burn fat by increasing your metabolism and excess post-exercise oxygen consumption (EPOC).
How many calories will I burn?
To determine precise caloric expenditure you would need to factor in your weight, the intensity at which you’re working, and the duration of the work sets. Keep in mind that the most intense portion of Beastanetics is only 10-12 minutes, but during that stretch it would not be unusual to burn an average of 18-20 calories per minute.
I’m fairly new to exercise. Will it be okay for me to do Beastanetics?
That depends on a number of factors. While we are happy to offer certain modifications to make Beastanetics as safe for you as possible, it is a high-intensity, high-impact class and therefore is not suitable for everybody. If in doubt, email us at tim@beastanetics.com.
I have a bad back, knee, hip, etc? Can I still do Beastanetics?
If you have an injury, it’s always best to check with your physician before beginning any new physical activity, especially a vigorous one like Beastanetics.
What type of shoes should I wear to class?
This is the source of endless debate, however we prefer a flexible, flat-soled sneaker especially if you’re doing Beastanetics on a softer surface, such as artificial turf. That said, footwear is extremely subjective so it’s best to wear what works for you.
How do I keep my assets from bouncing?
A good sports bra is highly recommended for ladies doing Beastanetics. If you don’t have a good sporting goods store near you, check out the selection at Title Nine.