DEFCON: 5 Levels of Anaerobic Exercise

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Maybe you’re familiar with the DEFCON military alertness rating used by the United States Military. This is totally different from an hiit workout plan and a beginner spin class. There are 5 DEFCON levels, from normal peacetime readiness at Level 5 to maximum readiness with nuclear war imminent at Level 1. At Fort Fitness, we’re military guys, so we thought there was no better way to package the most intense, gut-busting, extreme anaerobic exercise training experience on the fitness market than to borrow the DEFCON rating.

So, that’s exactly what we did!

Introducing DEFCON, our state-of-the-art Extreme HITT-focused fitness room.

What is DEFCON?

DEFCON offers the most intense version of HITT training. Workouts are focused on high target heart rate workouts with low recovery time, for maximum weight loss, bodyweight training, core strength building, anaerobic activities.

Just like the US Military’s DEFCON levels, there are five levels of intensity to progress through. Each of the phases is indicated by changes in lights, sound, and intensity of the workout. You’ll be faced with unique challenges at every DEFCON level that you must conquer before advancing to the next level. Each succeeding level is more intense and more gut-wrenching than the last. We’ve designed the levels to challenge your physical and emotional stress thresholds progressively.

Each phase has unique requirements to be completed before moving on to the next level. In just 30 minutes, you’ll get the equivalent of a full day’s training. But be warned – this type of training isn’t for the faint of heart.

This class will take you to peaks that you never thought you’d be able to go, both physically and mentally. You’ll be confronted with extreme levels of high-intensity interval training combined with concise rest periods to catapult your training heart rate into the stratosphere while challenging every muscle fiber in your body.

This room is where you come to defeat your demons!

anaerobic exercise

Who is DEFCON For?

When you walk into the DEFCON room, you’d better be bringing your A-game. You need to be a warrior, an everyday soldier who is determined to leave nothing on the floor as they take on the greatest challenge of all-conquering their own physical and mental self. If that sounds like you and you want the most bad-ass anaerobic exercise experience that exists for an investment of just 30 minutes of your time, you need to join us in the DEFCON room.

As well as getting you in the shape of your life, your half-hour DEFCON sessions will sharpen your fighting skills. Throughout your progression, through the 5 DEFCON levels, you will learn the correct technique related to:

  • Punching
  • Elbow Strikes
  • Kicks
  • Knee Strikes

So, your DEFCON investment will reap the rewards by not only making you physically stronger and fitter but better able to defend yourself as well. You’ll also be mentally tougher and more prepared to take on anything that life throws at you. Believe me; if you can conquer the five levels of DEFCON, you can handle anything in the outside world!

Anaerobic Exercise Reimagined

The word aerobic means ‘with oxygen’. When you perform aerobic exercise, your muscles are getting enough oxygen to produce the required energy. This type of exercise is usually done at a steady, moderate pace and can be sustained for a long period of time. When you enter the DEFCON training environment, however, that conventional mode of aerobic training gets thrown out the window. The combination of cardiovascular endurance and high-intensity training challenges your aerobic threshold to get you, fitter, faster.

Anaerobic exercise primarily uses explosive muscle actions and is best for endurance training. But that’s not all that anaerobic workouts will do for your body. In addition to allowing you to more efficiently pump blood around your body, aerobic training will keep your heart rate up and increase the body’s production of good high-density lipoprotein (HDL) cholesterol while also lowering levels of low-density lipoprotein (LDL) bad cholesterol. This will keep your arteries from getting clogged, allowing blood to flow freely.

If you have trouble sleeping, then intense cardio exercise, as you get in the DEFCON room, will help you to get that much-needed nighttime slumber. In one study involving people with chronic sleep problems, participants who engaged in 16 weeks of aerobic exercise reported significant improvements in their sleep quality and quantity as well as greater levels of vitality throughout the day than those who did not participate in anaerobic exercise.

Weight Loss

When it comes to losing weight, intense anaerobic exercise is the best form of activity you can engage in. In a study with overweight participants who did not change their dietary habits but engaged in anaerobic exercise that would burn between 400 and 600 calories per session, five times per week for 10 months, participants were able to lose between 4.3 and 5.7 percent of their starting body weights.

Anaerobic training will also boost your immunity system. Intense activity that lasts for around 30 minutes has been shown to significantly increase immunoglobulin levels to improve the immune system’s strength.

What Do DEFCON Workouts Involve?

Our DEFCON  workouts make use of the following pieces of equipment:

  • Custom Branded Heavy Bags,
  • Turf
  • Slam Balls
  • Skiers
  • Kettlebells
  • Sandbags
  • Other Interactive Elements

DEFCON class sizes are up to 24 people.

You will also be making use of bodyweight exercises to push you to your extreme limits of ability. The repetitive short bursts of activity that are the basis of high-intensity interval training are proven to be the best way to strip off body fat, ramp up your cardio fitness levels and promote muscular endurance. HITT also activates the EPOC effect. EPOC stands for excess post-exercise oxygen consumption. The high octane oxygen demands of your workout will force your body to keep taking in extra oxygen for hours after your session is done. As a result, your metabolism will be elevated, and you’ll continue burning calories throughout the entire day. Not a bad investment for a half hour’s work!

The high-energy environment that we’ve created with our DEFCON anaerobic exercise HITT room takes on a life of its own. You’ll be drawn in by the combination of light, sound, camaraderie, and motivation from our high-performance instructors, taking you to a higher level of performance than you thought possible. When you walk out (actually, you may be crawling), you’ll be beaten up and mentally exhausted – and it’ll be the best feeling of your life!

Are you ready to turn it up to the next DEFCON level? Sign up now out at Fort Fitness USA.

Buy 2 Weeks get 3 Free





Estimated opening is Spring 2022.

Fort Fitness is a training ground that empowers mental and physical growth.

Offering tactical strength and conditioning workouts that will demand teamwork, develop resiliency, and cultivate leadership, arming each member of our community with the tenacity to excel in all aspects of life.

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25252 McIntyre St Suite A, Laguna Hills, CA 92653

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