8-WEEK HIIT PROGRAM
Get Leaner, Stronger, & More Toned in 30 Minutes or Less
GET THE 8-WEEK HIIT PROGRAM
As a bikini competitor, I go through frequent phases of bulking (aka intentionally gaining weight) in order to build muscle, followed by cutting (aka dropping fat) to show off those muscles up on stage.
As a personal trainer and health coach, one of the biggest things my clients come to me for help with is building strong, sexy muscles, and getting leaner.
And, so many of my clients are ambitious, high-achieving entrepreneurs and CEOs, so efficient and effective workouts are key.
I created this program to give you the exact types of workouts I do when I want to quickly burn fat and lean out.
This program contains the same workouts that I do personally and the same types of workouts that I use with many of my private clients.
I designed this program specifically to help you burn fat as efficiently and effectively as possibly, in as little time as possible, without losing muscle or strength. In fact, not only will this program help you rapidly burn fat, but it will also help you get stronger, improve your mobility, boost performance, and build muscle at the same time!
SO WHAT'S SO SPECIAL ABOUT THESE WORKOUTS?
This program includes 30 different high-intensity interval training (aka HIIT) workouts. With HIIT, you’re exercising at a high-intensity for short bursts, followed by brief rest periods. And technically, HIIT counts as cardio (but it’s way more fun, and way more effective!).
Research has found that HIIT workouts burn 25-30% more calories than other forms of exercise, like running or biking, for example. That means you can either burn more calories than you would if you were doing the same duration of traditional exercise or cardio, OR you can burn the same amount of calories in a much shorter amount of time. And people like us LOVE making the most of our time.
One of my favorite things about HIIT workouts is the “afterburn effect.” HIIT helps boost your metabolism for hours after you’re done working out. That’s right, after a HIIT workout, your body continues to burn calories for hours! You can't say the same thing about just going for a run, walking on the treadmill, or using the elliptical.
Another super cool thing about HIIT training is that it helps your body use fat for energy over carbohydrates. So it helps you more effectively tap into those fat stores and burn them up!
And because technically it is cardio, HIIT improves your body’s use of oxygen and can help reduce your heart rate, blood pressure, and cholesterol.
Pretty freaking awesome, right?! Right.
THIS PROGRAM IS FOR YOU IF...
- You want to strengthen and tone your body (but not get bulky!)
- You want to lean out and burn fat (and maybe drop a few pounds too)
- You have limited time and only want to spend about 30 minutes working out
- You want variety in your workouts
- You like the option of working out at the gym or at home
- You don’t like doing cardio
- You are ready to be more consistent with your health and fitness
- You could use a little guidance knowing what exactly to do in the gym
- You like to lift weights, but you want to incorporate more HIIT or cardio into your routine (without actually doing “cardio” cardio)
- You want to boost your confidence and feel like a strong, sexy badass
HERE'S WHAT YOU GET WITH THIS PROGRAM...
- 30 different HIIT workouts (5 lower body focused workouts, 5 upper body focused workouts, 5 core focused workouts, and 15 full body workouts)
- Follow-along videos with music and a built-in timer so you can workout right alongside me
- Exercise descriptions and explanations
- 8-week calendar and checklist
- Template to build-your-own workouts
- Nutrition guidelines, sample meal plan, and recommended recipes
- Food log template
- Progress tracker
- Daily journal worksheet
- Weekly planning and review worksheet
TRANSFORMATIONS
Here are some results from past clients using my various training and nutrition programs.
Before this program, I was tired – you couldn’t pay me any amount of money to get out of bed before 9am. I struggled with consistency, and I was self conscious in a bikini. I was looking for higher confidence in my own skin and not just better health, but a true understanding of what being healthy and living a healthy lifestyle meant. With this program, I dropped close to 10 pounds of excess weight, I was able to start training harder than ever before, and I gained an understanding of what a healthy lifestyle looks like versus struggling though diets or fads.
I now feel confident and happy showing off my bod in a bikini, I have a motivation I’ve never had before in my life.
I am able to keep consistent with workouts and clean eating, and when I’m not, the program is forgiving and it doesn’t take any time at all to bounce back.
Being connected with such an amazing community, not just in person, but also though the Facebook groups, really kept me feeling motivated and held accountable though the first few months of my journey. Even now, having such amazing coaches and friends to reach out to and stay connected with, it changes everything! I never feel like I’m doing this life alone and I know that no matter what struggle or challenge I may face, I’ve got a family and community to reach out too and support me though it.
On top of it all, this allows me to share with others how I live a healthy lifestyle and crush my personal goals, and just for that, I’m able to bring in a little side income! Starting this has changed my life, and I can say with no doubt that I’ll never look back.
– Emily P.
Before starting this program I was tired, sluggish, and truly lacked self confidence. With the program, I've gained more energy as clarity, seen results that I didn't believe was possible, and can now wear just a sports bra in the gym! This program has absolutely changed my life. After seeing my results and becoming more invested in this system, I decided to join as a coach. So not only do I get to nourish my body with these products, but now I make money by helping others reach their health and nutrition goals. The community is friendly and welcoming, unlike other programs I've experienced. The one-on-one coaching with Lauren really adds to the accountability of your goals and makes you push harder each and every week. I believe with hard work and dedication anyone out there can get the body they want and deserve.
– Victoria S.
Before this program my weight wouldn’t budge, no matter how many hours I put in the gym. I ate poorly, had low energy, and all of this resulted in a low self-esteem. Ever since I started this program, I feel UH-mazing. It’s not just because my body is getting in great shape but because of how healthy my body feels on the inside. One of my favorite parts of the program is that I can enjoy life and be healthy and occasionally have that scoop of ice cream. It doesn’t deprive me of nutrients nor does it restrict me to enjoying other foods. After seeing the difference in myself, I decided to venture out with this program and coach others. It feels great hearing my friends and family say how good they feel. So now, not only do I get to nourish my body with goodness, I can help others reach their health goals, and I get paid for it too! The support from the community is wonderful, I strongly believe that getting your body and life in healthier shape most definitely requires a supportive community. I feel so motivated. Lauren is an amazing and incredible coach. She is truly supportive yet at the same time challenges you. She teaches you that it's not about changing your body and done. It’s about creating a healthier life for your overall wellbeing.
– Ria P.
Here's my transformation from back in 2015.
From a burnt-out workaholic employee who didn't think she could have a 10 out of 10 body or life, to an empowered entrepreneur who decided that her health and fitness was non-negotiable, a woman who recognized that prioritizing health and fitness made her an even better entrepreneur and human, a woman who loves herself unapologetically and makes self-love a daily practice.
There is a 16-pound and 16-inch difference between Day 1 and Day 60 above. Yep, that’s right – I dropped 16 pounds and 16 inches in 60 days! During those 60 days, I was working out consistently (about 5 days a week, doing a combination of HIIT training and weight lifting), and had also made a few key changes to my diet and nutrition (specifics on that are in the 8-Week HIIT Program!). It was that combination of exercise and nutrition that gave me such an amazing transformation in just a few months.
Hey, I'm Lauren.
In 2015, I looked up and realized I was not living up to my potential. I was comfortable enough in my own skin, healthy enough, and I had a good body – nothing was "wrong," I wasn’t unhealthy – but I also wasn’t my best, and I didn’t feel like my best. I felt like I wasn't living up to my vision for myself, and I was tired of feeling like anything less than a 10 out of 10.
I’m a former elite soccer player who has always led a pretty healthy and active life, but after college, I turned into quite a workaholic. I had settled for being mostly happy with my body, feeling like I couldn't have that 10 out of 10 in every area of my life. I had a good job, made good money, had a good body and a good lifestyle...things were good.
But let me tell you, I am not meant for GOOD. And since you’re here reading this, I know that we’re alike in that. You, my friend, are not meant for just good. We are not meant to blend in or settle. That 10 out of 10 life – it is more than possible. You are a magical, powerful human, and every area of your life gets to reflect that, including your body, how you feel about your body, and how you feel in your body.
I was tired of things just being "good." I was tired of saying, "I make good money, and I have to work a lot to do that, so I can't exercise as much as I'd like...but something's gotta give – I can't have it all."
But then I decided that was BS – I decided to re-write that story and make some changes. I decided I was worthy of having that “both-and” kind of life. I was worthy of a kickass, fulfilling career AND an amazing body that I felt confident and healthy in. So, I left my good job in the public relations industry and recommitted myself to my health and wellness, both mentally and physically. I wanted to take better care of myself, I wanted to push myself physically, I wanted to fill my days up with the things I was super excited about. And that journey brought me here to you today.
CAN I GET REAL WITH YOU FOR A SEC?
How long have you been telling yourself you’re going to finally prioritize your fitness? How long have you been wanting to get in better shape? How long have you been eager to really put yourself first? How long have you said you’ll start tomorrow? Or next week? Or next month? Or on January 1st? Here’s the thing. The best time to start is NOW. Life is now. You owe it to yourself to become the best version of yourself, and that starts today. Transformation starts at the transaction, it starts when you make the decision to change. So let’s do it.