LIFT & HIIT Intervals: White Label Workout Video Program

Strength. Sweat. Serious Results.

Lift & HIIT Intervals is a high-powered, 4-week program that blends dumbbell strength training with heart-pumping intervals — delivering the perfect mix of muscle sculpting, calorie-torching, and endurance-boosting in just 20–30 minutes a day.

For coaches, it’s a done-for-you, white label system that’s ready to drop into your business. Launch it as a standalone program, build it into your membership, or use it as a seasonal “results-driven” challenge — this program is designed to attract attention, keep clients engaged, and deliver serious transformation.

Program Snapshot

4 Weeks | 5 Workouts/Week | 20–30 Minutes/Day
Equipment: Dumbbells (optional kettlebell + step) | Level: Intermediate–Advanced

What Your Clients Experience

A dynamic fusion of lifting and interval training that challenges the body from every angle. With circuits designed to build strength and torch calories, plus yoga-based recovery to balance it out, clients walk away leaner, stronger, and more energized. Every week hits all the major muscle groups with variety and intensity that keeps motivation high.

Weekly Lineup

• Lower Lift & HIIT – Two circuits targeting glutes, quads, and hamstrings with dumbbells (optional kettlebell & step).

• Upper Lift & HIIT – Strength meets sweat for chest, back, biceps, triceps, and shoulders.

• Core Lift & HIIT – Resistance + cardio shred for the abs, obliques, and lower back.

• Functional Lift & HIIT – Total-body compound moves for strength, balance, coordination, and serious calorie burn.

• Yoga Recovery – A flow-based stretch and mobility day to recharge and prep for the next round.

What You Get (Coach Edition)

• 5 full-length, follow-along video workouts

• 4-week Lift & HIIT Intervals calendar

• Success Guide with performance tips and coaching cues

• Printable daily trackers for client accountability

• Canva-editable thumbnails + client docs for branded delivery

• 100% White Label License — rebrand, resell, or use inside your membership

Why Coaches Love Lift & HIIT Intervals

• Results-Driven & Marketable – Perfect for clients who want strength + sweat in one efficient package.

• Time-Efficient – 20–30 minute workouts fit busy schedules while delivering maximum impact.

• Versatile Delivery – Run it as a premium challenge, small-group program, or part of a hybrid offering.

• Engagement Boosting – Circuits and intervals keep workouts fresh and clients motivated week after week.

Bring the heat with Lift & HIIT Intervals — the complete, done-for-you program that sculpts strength, fuels fat loss, and keeps clients coming back for more.