Your journey to a life well-lived starts here.

It’s time to stop thinking about the life that you want and start taking action. You have everything you need right in front of you to be a healthier, happier and stronger version of yourself. In this comprehensive, 8 week workout program you will transform- both physically and mentally. Let’s make a commitment now to complete all of the workouts (and repeat the program when you’re done!). Commit to changing the dialogue you have with yourself. You CAN do this. You CAN reach your goals. You CAN find freedom from the lies that have been holding you back. It all starts with you, and it starts today.

how to use the program:

Devotionals.

In addition to the 8 weeks of workouts, you have access to weekly devotionals. These are intended to be read before you start your workouts each week to set your intentions. Read them on Sunday’s before jumping into your week, and carry that mantra with you as you complete the workouts. You will notice physical change throughout this program if you stick with the workouts and eat well. But the biggest transformation (I hope!) will be in your heart. This program will change you from the inside out if you let it.

Workouts.

These workouts are scalable based on your goals and current physical abilities. HIIT X Heidi is designed to burn fat and build lean muscle. The goal throughout the program is to progress to the lower rep range and increase your weights for strength-focused exercises (exercises with weights). This is how you achieve muscular hypertrophy (aka muscle growth), which is how you tone. For plyometric exercises (that’s a fancy word for jumping movements) or exercises using an exercise band, your goal is to always aim for the higher rep range. Those exercises are endurance-based and are intended to spike your heart rate during the workout. You will choose your rep ranges and number of rounds per circuit according to your current fitness level and goals. Here’s how:

Rep ranges

You’ll find a range of reps for each exercise. Rep ranges will allow you to properly progress in weight to achieve your goals. If you are a beginner, choose the highest rep within the recommended range and a weight that is challenging for you for exercises with weights. The last two reps should feel tough. If it’s too challenging with weights or you find yourself sacrificing form, you can modify and do body-weight only. As you start progress and those last two reps feel less challenging, switch to a lower rep within the range and a heavier, more challenging weight. Eventually, you want to be operating at the lowest rep number within the range and a heavier weight. If you start to recruit other muscle groups than those intended for the exercise or feel pain, you should stop and decrease your weight. For plyometric exercises or exercises with the exercise band, aim for the higher rep. If you’re a beginner, in these instances you may need to choose the lower rep range.

rounds

Complete as many rounds of the circuits as you can. I include a recommended range, but the beauty of a scalable workout is that you can make this your own. If you’re short on time, you can do fewer rounds per circuit to shorten the workout! If you’re a beginner, I recommend starting with 1-2 rounds per circuit. You may only be able to do one round of each. That is okay! Do not compare your journey to someone else’s. The only person you’re comparing yourself to here is the you from yesterday. If you’re doing this workout, you’re already a step ahead. As you progress and feel stronger, incorporate the bonus rounds. These are meant to add in extra, strategic bursts of cardio, as well as additional muscular hypertrophy rounds.

community.

There is strength in numbers. We are setting you up for a lifestyle change. Not something you try for three weeks and quit. Most of us have busy schedules and don’t have someone we can always count on as a workout partner to help us stay motivated. That’s what Team HXH is for! Make sure that you check-in on the HIIT X Heidi members-only Facebook page daily. Share your wins. Ask questions. Share your struggles. Share your recipes! My hope is to connect you with other likeminded women who can cheer you on and we can all hold each other accountable to stay motivated. Also, in what world do you have access to an online personal trainer for a one-time fee? Take advantage of that, girlfriend!! Lastly, share your experience with other people. Post a sweaty selfie after your workout on Instagram! If Facebook isn’t your thing, comment on my Instagram posts. All of my members follow me there, so you’re likely to connect there, as well.