Stop struggling with failed fitness goals and become fitter, stronger and more confident

Get started with the digital workout guides that will boost your metabolism, tone your gorgeous muscles and allow you to reach your fitness goals.

Get Motivated

Be Your Most Fit, Confident Self.

  • 12-week cycle
  • 30-45+ minute video workouts
  • 3 days a week, with 3-4 rest days depending on your needs 
  • High intensity circuit training for all fitness levels 
  • Zero equipment means work out anytime, anywhere 
  • Formulated to get amazing results fast!

This week-by-week HIIT program combines cardio and strength moves to jumpstart your body transformation, whether you are a beginner or are ready for a new challenge.

Purchase All Four Cycles & Enjoy 40% OFF. Limited Time Offer!

Are you ready to look and feel amazing?

These workouts take the guesswork out of fitness so you can become the strong, fit and vibrant woman you deserve to be.


Just press play and follow our short, effective workouts.


Increase your fitness and strength, and see results. 


Become fitter, stronger and more confident.

“I just finished my first cycle of FfL workouts. I have two toddlers and these workouts have allowed me to break a sweat at home while my little ones are napping. The progress I’ve made in only 4 short weeks has kept me motivated to keep going!


There’s something unique about the workouts in each cycle that I’ve never witnessed with other programs. After completing the first three cycles, I’ve lost 25 lbs, 4 inches in my waist and more inches all over”

-Ashley Nichole


Or choose a cycle that’s right for you

Each package works your full body and comes with guides and printables to help you on your journey!

Cycle 1

  • Weeks 1 thru 4
  • 10 to 25 minute workouts

Cycle 2

  • Weeks 5 thru 8
  • 30 to 35 minute workouts

Cycle 3

  • Weeks 9 thru 12
  • 35 to 40 minute workouts

Cycle 4

  • Weeks 13 thru 16
  • 35 to 45 minute workouts

Ready To Get Started?

What you’ll get with Cycles 2 thru 4

Our workouts include everything you need to get fit and toned. You’ll regain energy, minimize cellulite, reduce bloating and reveal a sleek and sexy you!

Immediate access

Video introduction

Easy-to-Follow Schedule

Warm-up and cool-down videos

Full-length video workouts

Video demonstration of each individual exercise

Downloadable assessment to track and celebrate progress

Access to a private Facebook Community

Unique bonus sheets


Your Enrollment Will Also Include These Fantastic Bonuses:

Bonus 1

Goal-Setting Sheet

Bonus 2

Downloadable Food Log

Bonus 3

Weekly Fitness + Nutrition tips

Bonus 4

Additional workout challenges

Your Ultimate Guide to Tone & Firm!

Supportive and encouraging FfL community to provide accountability along the way

Bundle & Save Big

SAVE 40%


Includes 48 effective & fun workouts

Energetic instructors to keep you motivated

Perfect for at home or on-the-go

Supportive and encouraging FfL community to provide accountability along the way

Lose inches, gain strength and become your most confident self


Frequently Asked Questions

I see there are four cycles. Which cycle should I start with?

Just like any style of exercise, if you’re doing too much, too quickly, you can set yourself up for injury. If you’re new to HIIT, you should start slowly so your musculoskeletal system has time to adapt. We designed the workout cycles with this in mind.

The workouts increase in length and intensity as the weeks progress. This allows you to perform the high-intensity intervals at your full capacity throughout the entire workout.

Most people start with Cycle 1 and work up to Cycle 4. However, you can choose which package works best for you, your level of fitness and your schedule!

How do I access the daily workout?

The programs are available on immediately, so you can access the workouts as soon as you’re ready! You can bookmark the webpage for reference.

What’s inside each cycle?

Through our easy-to-follow workouts, we help women get into their best shape. Each workout will help you burn body fat, tone muscle, increase endurance and feel amazing.

Each cycle includes:

  • 4-week program
  • 10–45-minute video workouts
  • 3 days a week, with 3-4 rest days depending on your needs
  • High intensity circuit training for all fitness levels
  • Zero equipment means work out anytime, anywhere
  • Unique bonus sheets

When can I start the workouts?

Starting with these workouts is so simple! You’ll be welcomed with a quick video introduction of how to navigate the program, so you can begin training right away.

As the weeks progress, the duration increases so you continue to build strength and avoid a fitness plateau. Starting with 10-minute workouts in Cycle 1 and building up to 45-minute workouts in Cycle 4, you’ll become familiar with the format and moves.

How many days a week will I exercise?

Three workouts are provided each week. If you’re looking to really tighten and tone, repeat one of the three workouts each week, totaling 4 days.

How long are the workouts?

The workouts range from 10-45 minutes each, rest time included. As the weeks progress, so does the duration of the workouts.

Why high intensity interval training?

HIIT, or high intensity interval training, is a technique where you give 100% effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time than regular aerobic and steady-state workouts so you maximize results.

“Research also shows that those who do HITT training experience more enjoyment in exercise over time, compared with those who do moderate continuous activity.”

Are there full-length videos?

The workouts in these programs include full-length videos. You will also find a printable version of each workout and video demonstrations of each specific move linked within the daily workout.

What equipment is needed?

None! The workouts use bodyweight exercises, so no equipment is required. To add intensity and continue to build strength and muscle, we welcome you to incorporate bands and/or a set of heavy and light free weights into the workouts.

What if I’m not in shape?

Beginners are welcome! Our workouts can be tailored to your abilities. Each workout incorporates interval training, which you can adapt to your capabilities no matter what level you’re at. Start where you’re comfortable, go slow, and before you know it, you’ll feel fitter than ever!

What types of exercises are included?

Exercises range from bodyweight resistance exercises to plyometric (jumping) exercises, cardio and unilateral exercises. These moves are designed to prevent plateauing and challenge your body to its ultimate potential.

What is the difference between Sofa to Sensational and these programs?

The 28-Day Sofa to Sensational Challenge is a 28-day Barre-inspired challenge with full-length videos. The fitness cycle programs offer high intensity circuit training (quick, intense bursts of exercise, followed by short, sometimes active, recovery periods) with written and full-length videos.

If you prefer a downloadable hard copy of your workouts, you may find these programs more suitable than Sofa to Sensational, as you can save and print them. This is especially helpful if you prefer to exercise outside of your home.

How to warm up and cool down after a workout

Properly warming up and cooling down are essential parts of any workout that often get skipped. A guided warm-up and cool-down video is included in each program for you to follow along.

What should I do on my rest days?

It’s important to give your body time to repair the muscles you’ve been working so hard to tone. On rest days, we encourage you to incorporate 3-5 minutes of gentle fitness into your day. You can go on a walk, hold a plank or do some stretching!

I don’t feel motivated to continue the program. What should I do?

We’re here to help! Join our community of amazing women from around the world to get inspired and motivated, exchange your experiences and support each other on your wellness journey!

What is the return policy?

We 100% believe that you are going to LOVE these workouts and see positive results after incorporating them into your routine.

IF you start the cycle and decide it’s just not right for you, contact us within 7 days of your purchase, detailing why it isn’t right for you,  and we’ll refund the cost of the cycle right away.