GET OUT.
TEAM UP.
GET FIT.

We are passionate about outdoor fitness. Join us for energising team workouts designed to build strength and endurance in a supportive, social atmosphere.
Our bootcamp sessions are a breath of fresh air!

Nova Bootcamp is a community-orientated initiative, with highly affordable membership fees to cover basic running costs. We focus on inclusivity and social connection, and provide a welcoming environment for people of all abilities to improve their fitness. Our classes help people form long-term fitness habits for improved health and wellbeing.

All Nova sessions are run by qualified personal trainers (Level 3 or Level 2).
Our fitness routines combine strength training with cardio elements to offer high-intensity workouts with an emphasis on upper body and core. We incorporate compound movements which train multiple muscle groups simultaneously, leading to highly efficient improvements in strength, endurance, and overall health.

WHY BOOTCAMP?

1. METABOLISM BOOST & BODY RE-COMPOSITION

   • Bootcamp is a great choice for people looking to lose weight -- the combination of strength training and cardio not only burns calories, but boosts metabolism, which accelerates weight loss. Exercising outdoors in the colder months also pushes people to work harder in order to stay warm, which further accelerates weight loss.

2. NEW: METABOLIC RESISTANCE TRAINING (MRT)

   • Our Trumpington sessions are now Metabolic Resistance Training (MRT) -- a structured workout programme combining strength training with cardiovascular load. We use intense resistance routines to turn the body into a 'metabolic furnace' -- a single MRT workout can boost calorie burn for up to 36 hours. Our Trumpington MRT sessions can also deliver increased time under tension and progressive overload -- key drivers of hypertrophy -- to help build lean muscle and to improve conditioning. Research shows that just two 45-minute MRT sessions per week can boost fat loss, increase lean muscle, and enhance cardiovascular endurance, making it one of the most time-efficient and scientifically supported training methods available. Citations about MRT protocols from Frontiers in Physiology (2025): “MRT protocols can effectively develop multiple fitness qualities simultaneously, potentially offering advantages over traditional training approaches. ... MRT protocols can achieve significant performance improvements without requiring excessive training volumes.”

3. NEW: MUSCLE-GROUPS ROTATION SCHEDULE

   • At our Trumpington location we now use a smart, rotating schedule targeting different muscle groups at different sessions (as part of our MRT programme). This allows better muscle recovery and boosts muscle-building by increasing metabolic stress per muscle group -- a great strategy for breaking plateaus and increasing muscle size.

4. AFFORDABLE FITNESS IN CAMBRIDGE

   • We pride ourselves on being one of the most affordable instructor-led fitness classes in Cambridge, with an average price per session of just £3.50 based on our standard packages and typical attendance—and as little as £1.80 per session for very frequent attendees. This is because we benefit from low overheads as we train exclusively outdoors. By using public parks, we keep costs down and pass those savings on to our customers.

5. IMPROVED ENDURANCE & HEALTH

   • Research has shown that high-intensity workouts, which elevate the heart rate close to maximum, provide greater health benefits than moderate-intensity exercise. Our bootcamp is similar to other high-intensity hybrid fitness programmes such as HYROX, HIIT, CrossFit, MetCon and Circuit Training, as it also encourages participants to work at (or near) their maximum heart rate, with short rest periods in between.

   • We exercise outdoors, which provides exposure to fresh air and sunlight, improving oxygen circulation, stimulating vitamin D production, and supporting immune function and bone health.

   • We run on uneven, grass-covered terrain, which engages more stabilising muscles and boosts coordination and balance more effectively compared to flat gym floors.

   • Exercising outdoors in both warm and cold weather enhances overall stamina, as it forces our bodies to adapt to different stressors, and to handle diverse environmental conditions, making us more adaptable and efficient.

   • Environmental factors like wind add resistance, increasing cardiovascular demand and calorie burn, and improving VO2 max (a measure of the body’s ability to use oxygen efficiently), which is a key marker of endurance.

6. IMPROVED MOOD & MENTAL HEALTH

   Research shows that exercising in nature reduces stress and anxiety more effectively than indoor exercise. Our bootcamps are held in parks or green spaces, which exposes participants to mood-improving natural environments, which enhance relaxation, and reduce mental fatigue.

   • Sunlight exposure boosts serotonin levels, improving mood and combating seasonal affective disorder (SAD), while the open, expansive environment of outdoor bootcamps can help our participants feel less confined than in a gym, promoting a sense of freedom and reduced stress.

   • The unpredictability of outdoor environments (rain, mud, wind) forces our participants to push through discomfort, helping them to develop mental resilience.

7. TEAMWORK BOOSTS MOTIVATION & ACHIEVEMENT

   Outdoor bootcamps can promote a sense of community and teamwork amongst our members. Group exercises and partner reps increase motivation through friendly competition and support. The social interaction in an open outdoor setting can create a more inclusive and motivating atmosphere, which can dramatically boost adherence to our program. Exercising with others encourages our participants to exceed their usual limits and to sustain effort for longer periods.

8. WE ARE ECO-FRIENDLY

   Our bootcamp is environmentally friendly and sustainable. Unlike gyms which use expensive machines and electricity for heating and lighting, our outdoor bootcamp takes advantage of natural conditions and street lighting in parks, which means that our energy consumption is almost zero. We further minimise our environmental impact by exercising with simple equipment such as kettlebells or dumbbells, medicine balls and used tyres.

   Outdoor workouts with free weights can be even more effective for functional strength and muscular endurance than exercising indoors with complex machines, as it requires greater coordination, balance, and sustained muscular effort. Using free weights also allows our bootcamp to be cost-effective and to make savings which we pass on to our bootcamp members.

   In addition, training in parks promotes an appreciation for the natural environment, encouraging our participants to spend more time outdoors and to potentially adopt more eco-conscious behaviours.

SUITABILITY

• Our workouts are suitable for people of all abilities:

• Beginners

  Our instructors will provide beginners with scaled-down versions of our exercises to reduce difficulty and complexity. Each session can be modified for beginners by adjusting the intensity, using lighter weights, encouraging regular breaks and focusing on proper form.

• Intermediate Level

  Our bootcamp is great for intermediate-level participants because we incorporate exercises which improve stamina and strength. The gradual progression to heavier weights is encouraged to ensure continuous muscle engagement and development.

• Advanced Level

  Advanced participants often appreciate the intensity and variety of our workouts, which help to keep the training stimulating. They can seriously challenge themselves by selecting heavier weights and faster pace.

• Existing injuries and conditions

  Our instructors can provide suitable modifications and alternative exercise -- just let them know before each session about any existing injuries, mobility limitations or health conditions which can be affected by exercise.

• Not keen on the cold, wind, mud or rain?

  Our Trumpington location is suitable for people who prefer to avoid mud or rain -- during the winter months we train on a wind-sheltered tiled surface (using foam mats), under a rain cover. The high intensity of our workouts keeps participants warm even during sub-zero temperatures -- in fact, many of our members have said that the cold fresh air helps them work harder.

LOCATIONS & SCHEDULE

TRUMPINGTON (Cambridge, UK)

Trumpington Recreation Ground, Paget Road, Cambridge CB2 9JT

Meeting behind Trumpington Pavilion

4 SESSIONS WEEKLY AT TRUMPINGTON RECREATION GROUND

Monday	18:00 - 19:00
Wednesday	18:00 - 19:00
Friday	9:00 am - 10:00 am
Sunday	9:00 am - 10:00 am

Facilities at Trumpington:

• tiled surface with rain cover
• changing room with toilets
• free on-street parking
• bicycle stands

Sessions can occasionally be cancelled at short notice, so please check with the organisers before heading out.

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CHERRY HINTON (Cambridge, UK)

Cherry Hinton Hall Park, Cherry Hinton Road, Cambridge CB1 8DW

Meeting at the car park

7 SESSIONS WEEKLY AT CHERRY HINTON HALL PARK

Monday	6:15 am - 7:00 am 9:30 am - 10:15 am
Tuesday	19:00 - 20:00
Wednesday	6:15 am - 7:00 am 9:30 am - 10:15 am
Thursday	19:00 - 20:00
Saturday	8:45 am - 9:45 am

Facilities at Cherry Hinton:

• carpark
• bicycle stands
• public toilets

Sessions can occasionally be cancelled at short notice, so please check with the organisers before heading out.

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