Preparing for the typical workday is stressful enough. Our philosophy is that exercise should be a respite from your 9-5. Read: no need to bring your kegs and barrels, strongman style. The trainers will provide all the equipment you need. Just show up with a bottle of water and a dash of confidence.

We get it: ‘Fitness’ is a subjective term. To some, the mere thought of exercise is enough to break a sweat. And then there are those who’ve actually considered having their mail forwarded to the gym.

For you exercise virgins, you’ll find that with each class, you become stronger and more toned. Plus, increased endurance means you can go for hours on end. And who couldn’t use a little more…stamina in their lives?

Not to worry, seasoned athletes, we’ve got your back too. And your biceps, pecs, glutes. If you pride yourself on intensity, you’re guaranteed to meet your match here. The Brooklyn Bridge Boot Camp has taken beginners to the Half Ironman in just a few months… ready to step outside your comfort zone?

First, the good news. Ever notice how an intense sweat session seems to erase the day’s troubles? An improved state of well-being can happen after just one class. That said, Rome wasn’t built in a day. In about five sessions (ideally taken within two weeks), you’ll start to notice a physical transformation: increased strength, stamina, and muscle tone, as well as a smaller waist, hips, thighs, and arms. If you’re new to the workout scene, you will, indeed “feel the burn” the next day. Keep in mind, this means you’re muscles have gotten a good workout. And, don’t worry; no boot campers have drowned in their own sweat… yet.

For best results, try to commit to eating a fat-burning diet. 80% of the changes you’ll see come from your food choices. In other words, super-sized workouts should not be followed by super-sized value meals. For more tips on becoming lean, clean, and mean, check out Ariane’s Fat Burning 101 Nutrition Workshop.

Experts say the average person sweats enough during an intense hour of exercise to at least fill up a large water bottle. While there are no shower or locker rooms available (would you really want to be this up close and personal with New York City, anyways), there are plenty of gyms in the surrounding area. Unless you’re going for the monsoon-chic look, check with them about shower services. Or, wear that drenched t-shirt like a badge of honor. You earned it.

Wait, there’s not an app for that? Bag service is not offered, but a small backpack/shoulder bag is recommended for your essentials—, keys, phone, dollar bills… for extra water, of course. It’s boot camp, not cardio striptease, people! Also, backpacks work wonders for the upper body. Check out those sculpted shoulders next time for proof. If you’re taking classes in Central Park, you can leave your bag at the New York Running Company Store on the 2nd floor of the Time Warner Building from 10-9pm.

This borough-joining landmark is one of Ariane’s favorite spots in New York City. Take in the iconic Manhattan skyline, marvel over the East River below, and enjoy a good butt-kicking, courtesy of the bridge’s many benches, walls, and railings. Plus, the Battery Tunnel Boot Camp just doesn’t have the same ring to it.

The workout is a high intensity-interval-training program, which consists of running with intermittent muscle-building exercises. Not only will you be burning fat (you knew jumping on that trendy bacon-everything diet was a bad idea), but also, intense cardio intervals with built-in strength training opportunities result in the unusually high calorie burn of at least 800 calories per class.

Even better, in the 24 to 48 hours post-workout, the after-burn effect ensures that you continue to burn fat. Conventional cardio programs burn muscle, not fat, and thus don’t provide the lasting results you’re looking for. Our workouts stimulate all the right muscles and hormones to promote fat loss, lean muscle and improved energy. That is to say, your body is rewarding you for yesterday’s workout, even as you sit, debating on whether or not to come back for another session.

Check out this blog post to learn if you’re fueling your workout or your belly fat.