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30 minutes

30 minutes

Find a full body workout focusing on cardio, strength and flexibility, or an express cardio legs workout. We've got all sorts of different formats in under 30 minutes!

NOTE: If you are pregnant, postnatal or have diastasis recti, only use workouts within those programs. Find your workouts in the Pregnancy, Postnatal and Diastasis Recti programs.

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30 minutes
  • Full Body Cardio 4x4

    Sweat your way through this fast-paced cardio and strength circuit designed to challenge all levels! This workout comes from our Summer Shape Up program.

    Equipment needed: two sets of weights and a resistance loop (or leggings tied in a knot).

  • Dance, Kick & Core

    Torch calories as you sculpt your core with Dance and Kick Cardio Core – a fun, all-time fave of mine! – which incorporates dance moves with lower impact exercises to keep you on your toes. This workout comes from our Summer Shape Up program.

    Equipment needed: advanced level will need core slide...

  • Healthy Legs

    Healthy exercises geared towards creating healthy buns and legs. We take you outside the usual sagittal plane of motion (walking, running, lunging) and fire up muscles like the glute med (think side glutes). Combined with flexibility and cardio, you'll love this workout! This workout comes from ...

  • Full Body Core Circuit

    This toning/cardio circuit is all about the core. We add a unique twist to traditional exercises, mixed with agility training.

    Equipment needed: one set of light or medium weights. If you are following the advanced level you need a resistance loop.

    PREREQUISITE: we highly recommend using this w...

  • Full Body Circuit

    This toning/cardio circuit is all about adding a unique twist to traditional exercises, mixed with agility training.

    Equipment needed: one light and one heavy set of weights.

    PREREQUISITE: we highly recommend using this workout in our Pretty Fierce Sports and Movement program. Each week we add ...

  • Full Body Cardio with Weights

    Sweat your way through this fast-paced cardio and strength circuit designed to challenge all levels! This workout is part of our Summer Shape Up program

    Equipment needed: two sets of weights.

  • Total Body Shred

    We will strengthen your entire body with this rep based workout. No jumping. Simple, effective, compound moves to get the most out of your workout time.

    Equipment needed: two sets of weights.

  • Total Body Love

    Show your body some love with the perfect combination of cardio, strength and flexibility.

    Equipment needed: one set of weights.

  • Cardio Legs & Buns

    This workout is full of healthy leg exercises that will boost your cardiovascular system. These low to medium impact exercises are followed by leg and back flexibility. No equipment needed.

  • Legs & Buns

    Lift, kick and tone your way through this high-cardio, lower body workout. A more advanced workout, with plenty of modifications! This workout comes from our Summer Shape Up program.

    Equipment needed: one set of weights, sliders (paper plates or anything that glides across your floor) and a resi...

  • Cardio Buns & Legs HIIT25

    Cardio, buns and legs - all in one sweat-dripping workout! Follow one of two levels. This workout is part of our Commit25 program.

    Equipment needed: one set of weights.

  • Fire and Flow

    The perfect combination of building heat through your muscle fibers, which makes them pliable. Then lengthening your entire body. This feel good, flow series will relieve stress and improve flexibility. Amy, CPT, takes us through this yoga flow.

  • Total Body Barre

    This barre workout targets every muscle in your body, specifically the smaller - hard to target - muscles. The perfect mix to boost your energy and your metabolism. Low on the impact, high on the burn!

  • Upper Body Core Movement

    This toning circuit is all about adding functional movement to the traditional upper body exercises.

    Equipment needed: an extra light set of weights and a light set of weights.

    PREREQUISITE: Although not required, we highly recommend using this workout in our Pretty Fierce Sports and Movement ...

  • Upper Body Sports & Movement

    This toning circuit is all about adding movement to the traditional upper body exercises, mixed with agility training.

    Equipment needed: one heavy set of weights.

    PREREQUISITE: we highly recommend using this workout in our Pretty Fierce Sports and Movement program. Each week we add layers of di...

  • Lower Body Sports & Movement

    Combine all aspects of sports and movement with increased intensity and new exercises to challenge the whole body.

    Equipment needed: one heavy set of weights and a resistance loop. If you are following the advanced modification you need a slider (something that glides across the surface of your ...

  • Lower Body Movement

    Movement-based workout with Pilates, balance and coordination moves focused on finding your muscle imbalances and strengthening them.

    Equipment needed: one light set of weights and a slider (something that glides across the surface of your floor - paper plates also work well!) A small Pilates ba...

  • Full Body Movement

    Movement-based workout with Pilates, balance and coordination moves focused on finding your muscle imbalances and strengthening them.

    Equipment needed: one light set of weights and a slider (something that glides across the surface of your floor - paper plates also work well!) A small Pilates ba...

  • EMOM Cardio

    EMOM stands for every minute on the minute, a type of HIIT training. In this fun, sweat-dripping intermediate to advanced workout, you will maximize your cardiovascular endurance! We set a set number of repetitions for each minute and aim to complete those reps as the workout progresses.

    Equipm...

  • Fast & Fierce II

    Move quickly through this 3-block full body endurance workout. Do 2-10 minute blocks or all 3. This workout comes from our 28 Day Strong program.

    Equipment needed: two sliders (paper plates, hand towels, furniture sliders) and one, or two sets of weights.

  • Full Body Sweat (last 5 minutes are optional)

    Our bodies have been through a lot and need corrective support while building strength and burning calories. This full body workout does just that! Follow one of three levels. Includes 5 minute bonus stretch! This workout comes from our SWEAT program.

    Equipment needed: one set of medium to heav...

  • Full Body Sweat 2 (last 5 minutes are optional)

    Our bodies have been through a lot and need corrective support while building strength and burning calories. This full body workout does just that! Follow one of three levels. Includes 5 min bonus stretch! This workout comes from our SWEAT program.

    Equipment needed: one set of medium to heavy w...

  • HIIT

    7 exercises, 3 levels to follow. This HIIT workout combines cardio and toning with compound exercises for a fully effective full body workout.

    Equipment needed: one set of medium to heavy weights.

  • HIIT Cardio Fun

    This ALL cardio workout is F-U-N! Rev your metabolism and get rid of water retention with this workout. Follow one of two levels to tone it down or kick it up a notch! No equipment needed.