About This Program.
A science-backed fat loss program that combines high-intensity interval training, resistance work, and nutrition guidance to create a sustainable caloric deficit. You will not just lose weight — you will rebuild your metabolism and keep it off.
Program Phases.
Foundation
Build aerobic base and movement patterns
- → HIIT circuits (30 min)
- → Bodyweight resistance training
- → Daily step target (8,000 steps)
- → Nutrition tracking introduction
Intensity
Maximize caloric burn and build lean mass
- → Advanced HIIT and sprint intervals
- → Compound lifting (progressive overload)
- → Active recovery sessions
- → Macro optimization
Peak & Maintain
Solidify results and build long-term habits
- → Mixed cardio modalities
- → Strength maintenance protocol
- → Lifestyle habit coaching
- → Progress assessment
What You'll Achieve.
- ✓ Lose 4–12 kg in 8–16 weeks (safe rate)
- ✓ Increase resting metabolic rate
- ✓ Improve cardiovascular endurance
- ✓ Build functional lean muscle
- ✓ Establish sustainable nutrition habits
- ✓ Boost energy levels and mental clarity
Program Info.
Specialist Trainers.
Sarah 'Killer'
HIIT Specialist
Sarah earned her nickname on the competition floor — a former marathoner turned HIIT obsessive, she has coached thousands of members to push past their limits. Her sessions are brutal, science-backed, and addictive.
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Coach Rico
Head of Strength
A powerlifting veteran with over 12 years under the bar, Rico has coached athletes at regional and national competitions. His no-nonsense programming style builds raw strength through progressive overload and disciplined technique.
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