14 Days to HIIT Your Goal
A 2-week program for comprehensive body toning and weight loss, from muscle work to soothing yoga and cardio dance sets to restore muscle relaxation.
S01:E01 - 35 Min HIIT Workout With Weights
This fat burning HIIT routine focuses on the lower body to help lean out your legs, trim your thighs, and sculpt your butt. Each exercise will be 45 seconds with a rest period of 15 seconds in between. You’ll do 3 rounds of exercises with a different focus each time, but it’s all about the lower body here. You’ll start with a warm up to get your body ready, then finish off with a nice stretch to recharge and relax.
S01:E02 - 30 Min Cardio Dance Workout
Lose weight the fun way! Now you don't have to travel to a tropical island in South America to dance in the moonlight! Golden will guide you through traditional and modern Latin dance moves straight from the islands. This easy to follow, yet effective workout will have you sweating and smiling the calories away.
S01:E03 - 20 Min Standing Abs Workout
Work your abs and core thoroughly without getting down on a mat! No equipment is needed and minimal space is required so you can do this routine anywhere, anytime. Tone up and tighten your abs while strengthening your core.
S01:E04 - 36 Min Upper Body Workout With Weights
This upper body routine will help you build trim and toned arms and shoulders, while burning pesky back fat. A few cardio bursts are included to help speed up fat loss, but the focus is on developing a strong and sculpted upper body. You’ll need a pair of dumbbells between 5-10 lbs. Choose a pair that makes the last 2 reps of each exercise feel challenging.
S01:E05 - 35 Min No Equipment HIIT Workout
This 30 min full body bodyweight HIIT workout includes 4 different sets of exercises with 5 moves within each set. You’ll do each exercise for 50 seconds with a 10 second rest in between. Prepare to burn major calories as you tone and tighten your entire body.
S01:E06 - 25 Min Ab Workout - Standing and Mat Ab Exercises
Tone and tighten your entire midsection with this 25 minute abs & core workout! <br><br> The calorie burn will vary depending on your weight/height and how hard you’re pushing yourself.
S01:E07 - 40 Min Heart Opening Slow Yoga Flow Workout
This heart opening yoga flow routine includes easy-to-follow postures that will help you relieve tension, build strength, and get your blood flowing. Awaken your heart chakra while creating a healthier, stronger body and mind.
S01:E08 - 40 Min No Equipment Lower Body HIIT Workout
This fat burning no equipment HIIT routine focuses on the lower body to help lean out your legs, trim your thighs, and sculpt your butt. Each exercise will be 45 seconds with a rest period of 15 seconds in between. You’ll do 4 rounds of exercises with a different focus each time, but it’s all about the lower body here. You’ll start with a warm up to get your body ready, then finish off with a nice stretch to recharge and relax.
S01:E09 - 24 Min Upper Body Workout With Weights
This 24 min upper body resistance training routine will help you build strength in your arms, shoulders, back, and core. You’ll need a light set of dumbbells (5-10 lb). The last 2 reps of each exercise should feel challenging.
S01:E10 - 40 Min HIIT With Weights
Get ready for an intense full body HIIT workout to boost your metabolism, burn major calories, and sculpt your entire body. You’ll need a light pair of dumbbells between 5-10 lbs.
S01:E11 - 30 Min Abs Workout With Cardio Bursts (Weights Optional)
This 25 minute advanced abs workout is designed to help you lose belly fat, strengthen your core, and take your fitness to the next level. Feel stronger and more capable as you sculpt your midsection. The number one thing we want to stress is that doing ab focused exercises alone is not going to get you the results you want. While targeting your abs is certainly important if you want a six pack, there's more to it than that. There's a reason people say "abs are created in the kitchen." Diet will make or break your goals. I'm sure you've noticed this before! Have you ever worked out for weeks and wondered why you're not losing much weight or toning up in the right places? The answer is almost certainly that your diet is not clean. If you want to see more definition in your abs, you have to cut down your body fat percentage. This means you have to burn more calories than you consume, and also choose the right foods to get the nutrients you need and fuel your body. This process will vary from person to person, but a general rule is to avoid processed foods, foods that are high in fat or sugar, and anything fried.
S01:E12 - 40 Min Full Body HIIT Workout With Weights
This 40 min full body HIIT workout incorporates weights to help you sculpt your entire body and build strength as you burn calories and boost your metabolism. Choose a pair of weights between 5-15 lb. The last two reps of each exercise should feel challenging.
S01:E13 - 30 Min Fat Burning Dance Workout
Dance your way to a fitter figure with this beginner cardio dance routine. You'll kick your metabolism into high gear and burn fat with Latin inspired dance moves. This is a fun and effective way to burn calories - rock and twist your body slim!
S01:E14 - 30 Min Easy Yoga Stretch - Ashtanga Routine
This simple yoga stretch routine provides deep opening for the hamstrings, outer hips, and thighs. Ashtanga is also effective for building core strength and toning the body. Your movement and breath will work together to purify your body and mind as you journey through this yoga sequence.