Beastanetics: The Program

Created in 2009 by certified personal trainer, Tim Haft, Beastanetics is a high-intensity, interval-training program that utilizes bodyweight training to improve:

Cardiovascular Conditioning • Strength • Power • Speed • Agility • Flexibility

Who is it for?
Most of our students range in age from early 20s to mid 50s. Fitnesswise, they’re all over the map. Some led sedentary lives prior to starting Beastanetics while others were quite active. The vast majority are busy professionals seeking to improve their general health and fitness as efficiently as possible. The last thing they want to do is spend hours upon hours at the gym. In short, Beastanetics is appropriate for just about anybody without significant orthopedic limitations who is willing to work hard to take their fitness to the next level.

The best way to determine whether Beastanetics is right for you is to attend a free trial class. To arrange your free trial simply email Tim Haft at

Why does it work?
Beastanetics is a form of HIIT (high-intensity interval training) which features short bursts of intense exercise followed by brief periods of rest. Studies demonstrate that HIIT boosts cardiorespiratory fitness (Kessler, Sisson, and Short), leads to positive cellular adaptations (Westerblad), reduces the risk of heart disease (Swain and Franklin), and improves metabolic health (Jelleyman, et al; Perr; Talanian; Horowitz & Klein, Boutcher). There is also evidence to suggest that one seeking general fitness can gain as much or more benefit from short, intense bouts of exercise as by performing continuous endurance exercise (Daussin; Helgerud et al; Slordahl).

One of the reasons HIIT works is because it allows you to push your body to the limit, something that’s impossible to do with endurance training.

What happens in Beastanetics?
Class begins with a thorough warm-up followed by a series of functional movements targeting the legs, upper body, and core. During the heart of the workout, you’ll be performing 4 sets of 6 high-intensity movements — 24 sets in all. Examples include burpees, star jumps, and bear crawls. Work time is 24 seconds per set followed by 16 seconds of rest. The only exception to this rule occurs during an endurance-focused workout when work time increases to 45 seconds and rest time decreases to 15 seconds. Outdoor workouts conclude with a timed 400-meter run or skip, followed by a cooldown. Indoor workouts conclude with a fitness challenge, for example, how many push-ups you can complete with good form in one minute, followed by a cooldown. The movements vary from week to week and gradually progress in difficulty over the course of the program. If you’re new to exercise or if you’ve been sedentary for a while, Beastanetics can be modified to suit your current fitness level. Class size is limited to ensure all students receive plenty of individual attention.
After just one 8-week session of Beastanetics, you can expect to run and skip faster, jump higher and further, do more push-ups, lunges, and squats; and hold a plank and back extension longer. Students also report reducing body fat and increasing lean muscle mass, sleeping and feeling better, having more energy, eating more healthfully, and being more confident in general. During a recent session of Beastanetics, one of our students — Katherine Hill — shaved a whopping 27 seconds off her 400-meter-run time! And at age 50, Joe Katz brought his already speedy 400-meter skip time down to 1:48 from 2 minutes. These improved times are particularly impressive when you consider that Beastanetics is neither a running nor a skipping program. In fact, the volume of running and skipping in the program is quite low. This suggests that the improvements in time are a direct result of better overall fitness rather than an increase in skill. But it’s the intangible results such as improved confidence and self-image that are by far the most powerful and that have the longest lasting benefits.

Beastanetics Bootcamp training class in New York City.