Cardio, HIIT & Core — All in This Week’s White Label Workout of the Week (FREE Coach Resource)

We’re wrapping up the very first month of 2026 … and this is such a powerful moment in the coaching year.

Your clients are still here.
They’re still showing up.
And they’re ready for workouts that feel energizing, effective, and doable as we head into LOVE MONTH.

This is where smart programming matters.

That’s why this week’s FREE White Label Workout of the Week is one I’m really excited about.

It’s fun.
It’s intentional.
And it’s designed to build strength, cardiovascular fitness, and heart health — all in one efficient session.

This Week’s FREE White Label Workout: CHC Cardio • HIIT • Core

Ok this is a FUN one … and such a great, powerful way to train!

The workout is called CHC … which stands for Cardio • HIIT • Core.

Each round has 3 moves — one cardio, one HIIT, and one core (appropriately 😉). We circuit through those, 30 seconds each, repeated 3 times through.

This training format is designed to work multiple systems in the body without overwhelming clients … which makes it perfect for real-life coaching and long-term consistency.

How to Use This Workout (White Label Instructions)

This workout is fully white label ready.

You can:

• add your logo
• change colours and fonts to match your brand
• customize the workout title if desired
• share it directly with your clients
• simply explain that I’m the Online Fitness Specialist on YOUR team — we build these together, so it all just makes sense.

Once branded, you can:
✔ post it inside your client groups
✔ upload it to your membership site
✔ email it to your list
✔ use it as a value-packed standalone workout

No filming.
No editing.
No last-minute scrambling.

Download your white label workout files here …

(YES – FREE for you to rebrand and share in your business!)

How Coaches Are Using This Workout

This workout works beautifully:

• as a standalone sweat session
• to finish January strong
• as a confidence builder heading into LOVE MONTH
• inside memberships, programs, or client groups

And because it’s fully white label, you get to show up with value for your clients … with zero extra work.

Coach Notes:

This week’s WOW comes straight from the CardioCore program … the featured workout program inside the February Playbook. CardioCore was built specifically to improve cardiovascular fitness and heart health while still building strength and confidence — not choosing one over the other.

What you see here is actually half of the workout.

The full CardioCore session includes:

• 4 total rounds
• A 30-minute fully follow-along workout
• Complete coaching, cueing, and flow from start to finish

This freebie workout gives you a ready-to-use workout ‘summary’ for this week … and a preview of the full CardioCore experience.

The last screen in this video invites your crew to join CardioCore. You’re welcome to either grab the full CardioCore program (on its own … OR … in the February Playbook) … OR … you can change that last screen to promote whatever you’re currently promoting.

Why This Programming Works (On Purpose)

Cardio and HIIT are often grouped together … but they train different systems in the body.

• Cardio-based movements improve aerobic capacity, heart efficiency, and endurance
• HIIT-style strength movements build power, strength endurance, and metabolic demand

When you alternate cardio → HIIT → core, you:
✔ elevate heart rate without redlining
✔ challenge strength without early fatigue
✔ maintain better movement quality
✔ allow clients to complete more total work

This is intentional programming … designed for consistency, confidence, and results, not burnout.

(We’ll dive deeper into the Cardio vs HIIT conversation in Thursday’s Coach-to-Coach with Ro post. Stay tuned for that … )

Heart Health: Why This Matters

As we head into HeartStrong Month, this style of training becomes even more meaningful.

A strong, healthy heart isn’t built through one type of effort alone — it’s built through varied intensity.

This Cardio • HIIT • Core format supports heart health by:

• improving cardiovascular endurance
• increasing cardiac output
• strengthening circulation
• training the heart to adapt to changing demands

Alternating effort and recovery helps the heart:
✔ work more efficiently
✔ recover more quickly
✔ support long-term health and performance

This isn’t just about getting through a workout.
It’s about building a heart — and a body — that can keep up with life.

February Is HeartStrong Month

February inside White Label Workouts is all about HeartStrong — supporting heart health, cardiovascular fitness, and full-body strength in a way that feels empowering and sustainable.

Inside the February Playbook, you’ll find:
❤️ The HeartStrong Guide
❤️ The HeartStrong Kickoff 7-Day Challenge
❤️ The full CardioCore workout program

Everything works together — so your February is already planned, programmed, and ready to go.

If you’d like LOVE MONTH fully planned and supported before February starts, it’s all waiting for you.

👉 Learn more & grab the February Playbook here >>

Quick Update: New Shop Page!

Wanted to give you a heads up today I’ve just updated the Shop page on WhiteLabelWorkouts.com to make it much easier to browse workouts and find the best fit for your clients.

You can now quickly see:

• goals
• equipment
• workout length
• program style

👉 Take a look here and let me know what you think >>

Your feedback is always appreciated 💛

Thanks for showing up this week – for your business, for your clients, for yourself. Grab the Freebie CHC workout, brand to you, and share!

This workout is a perfect example of how intentional programming can support real clients — not just for today’s sweat, but for long-term health and consistency.

As we head into HeartStrong Month, this is the kind of training that helps clients:

• move with confidence
• strengthen their heart
• build endurance
• and actually enjoy the process

Whether you use this as a standalone workout, a momentum builder, or a bridge into February — it’s here to make your life easier and your coaching stronger.

If you haven’t locked in your February Playbook yet, now is the perfect time.
Everything is planned, programmed, and ready for you … so you can focus on showing up for your people.

And as always … if you have questions, need guidance, or just want to talk strategy … my door is always open. I love chatting.

Let’s head into LOVE MONTH HeartStrong 💖

You’ve got this … and I’ve got you … Always!

xo ~ Ro ~ Your Online Fitness Specialist