Lift + Hiit Intervals White Label Workout Program
Strength. Sweat. Serious Results.
Lift & HIIT Intervals is a high-powered 4-week training program that combines dumbbell strength work with heart-pumping intervals — delivering muscle-sculpting, calorie-torching, endurance-boosting results in just 20–30 minutes a day.
This is focused training for clients who like to work hard, sweat with purpose, and feel stronger every single week.
Clients lift.
They sweat.
They finish feeling accomplished and powerful.
Brand it. Share it. Reuse it. You keep 100% of the profits — every time you run it.
Instant access • Fully editable • Ready to run
Equipment:
Dumbbells
optional kettlebell & step for added intensity
Program Goal:
Strength + Conditioning + Performance
build muscle while burning fat
Daily:
20–30 minutes a day
efficient and effective
Weekly:
5 workouts / week
balanced intensity and recovery
Program Length:
4 Weeks
ideal for focused strength-conditioning cycles
White Label Resource:
Brand it as your own
Reuse it anytime
Keep 100% of the profits
What Lift & Hiit Intervals Delivers for Your Clients
Lift & HIIT Intervals is designed to push strength and conditioning at the same time.
Each workout blends controlled dumbbell lifting with timed intervals that elevate the heart rate, challenge muscular endurance, and deliver visible results — without dragging workouts out.
With Lift & HIIT Intervals, clients:
- Build lean, functional strength
- Burn serious calories during and after workouts
- Improve cardiovascular endurance
- Feel stronger, fitter, and more capable each week
This is efficient training that delivers measurable progress.
How Lift & HIIT Intervals Fits Seamlessly Into Your Business
Lift & HIIT Intervals is designed to elevate your coaching offer — without increasing your workload.
All workouts, pacing, structure, and on-screen coaching are fully handled for you. You’re free to focus on coaching support, accountability, and client wins.
You don’t need to design circuits or explain programming.
You get to lead motivation and connection.
You can easily:
- Launch it as a standalone 4-week program
- Run it as a results-driven challenge
- Plug it into your membership or hybrid coaching model
- Use it whenever clients want strength + sweat
You handle the people.
The workouts are already built.
A Reusable White Label Asset — Not a One-Time Launch
Lift & HIIT Intervals isn’t a one-off program.
It’s a reusable white label asset you can cycle into your business whenever clients want focused, athletic training.
You can:
- Run it seasonally as a performance push
- Add it as a premium challenge
- Use it as a bridge between strength cycles
- Re-launch it anytime clients want intensity
Each time you run it, it delivers value — and you keep 100% of the profits.
“SUPER Impressed with all the work you’ve put into these programs! Totally MIND Blowing! Thanks for making my job so much easier!” ~ Adele B.
What’s Included with Your Lift & HIIT Intervals White Label Workout Program
You get everything you need to confidently deliver this program.
✔ 5 follow-along workout videos
✔ 4-week Lift & HIIT Intervals calendar
✔ Client Success Guide with performance tips & coaching cues
✔ Printable daily trackers
✔ Canva-editable video thumbnails & client documents
✔ Fully white label and ready to brand
Everything is designed to save you time while delivering a premium training experience.
Here’s a Glimpse Inside Lift & Hiit Intervals …
The Lift & Hiit Intervals Success Guide includes success tips, workout calendar, daily trackers, and more!
It’s all in Canva – update any fonts, colors or styling to match your brand.
LOWER Lift & Hiit Intervals:
Workout Length: 28 minutes
Required Equipment: Dumbbells, optional kettlebell & step
Description: 2 circuits of lifting and hiiting, all focused on the BIG muscles of the legs!! Bring Dumbbells! If you don’t have a kettlebell, use dumbbells instead. Use a bench, chair or even living room couch for the step.
UPPER Lift & Hiit Intervals:
Workout Length: 25 minutes
Required Equipment: Dumbbells
Description: The lifting & hiiting it party continues in UPPER – focusing on the chest, back, triceps, biceps and shoulders. Building muscle & torching calories for a scultped physique.
CORE Lift & Hiit Intervals:
Workout Length: 22 minutes
Required Equipment: 1 Light Dumbbell
Description: Front, back, up & down. We’re using resistance and cardio to shred the core! This is an EPIC core sweat session!
FUNCTIONAL Lift & Hiit Intervals:
Workout Length: 25 minutes
Required Equipment: Medium Dumbbells
Description: It’s total body functional training day!! We’re working compound moves – which means working multiple muscle groups together for maximum results! Balance, coordination, strength, cardio. All function – all focused on results!
Yoga:
Workout Length: 20 minutes
Required Equipment: Yoga mat or soft surface
Description: It’s our ACTIVE RECOVERY day – and we’re flowing through a delicious YOGA session! We’re zoning in on our mind and body, recovering and getting ready to do it all over again!
All workouts are time-based, follow-along, and intentionally programmed for results.
Why Lift & HIIT Intervals Works
Lift & HIIT Intervals is built on smart training principles.
- Dumbbell strength builds lean muscle
- Interval training boosts calorie burn and endurance
- Balanced weekly structure prevents burnout
- Recovery sessions support consistency
- Time-efficient workouts increase compliance
Clients get results — and they feel strong doing it.
How White Label Workout Programs Work
1
Instant Access
As soon as you purchase, you’ll get immediate access to all program assets inside your WhiteLabelWorkouts account.
2
Brand It as Your Own
Update logos, colors, and fonts to match your brand. Everything is fully editable and designed to look professional out of the box.
3
Deliver to Your Clients
Upload the workouts to your platform, share via your membership site, private group, or email — and run the program with confidence.
4
Coach, Support, Repeat
Follow the 4-week structure, support your clients, and reuse the program again whenever it fits your business.
No complicated tech. No content creation. No reinventing the wheel.
Just a ready-to-run program that fits seamlessly into your coaching business.
Get The Lift & Hiit Intervals White Label Workout Program for $149
One-time purchase. Lifetime use.
No subscriptions. No ongoing fees.
Run it once.
Reuse it again and again.
Keep 100% of the profits.
Many coaches earn back their investment with just one client.
Instant access • Fully editable • Ready to run
Frequently Asked Questions:
Can I really brand this as my own?
Yes. All assets are fully editable in Canva so you can add your logo, colors, and styling. You have full freedom to make this program your own – and match your business however you need.
Is this a one-time purchase?
Yes. Pay once and reuse the program whenever it fits your business. Sell over and over – you keep all the profits. No royalties. No membership. No extra fees.
How do I deliver this to my clients?
Upload the videos and PDFs to your platform, private group, or email — whatever fits your business. Most coaches just upload to Youtube (must be set to Unlisted, not public) .. then embed the videos into their site, membership, or app.
But it’s YOU, Ro, in the videos? How do we explain that?
This is our most common question and we have this dialed in! Simply explain that I’m the Online Fitness Specialist on YOUR team. You know what they say … team work makes the dream work!
How do I access my content?
You get Instant access … your content is available immediately after purchase. You’ll receive a download link with:
- PDFs with Canva links for easy editing.
- Full-length workouts hosted in Google Drive for easy downloading.
- Some content in Google Docs for easy customization.
Do you offer support?
Yes. If you have questions, just reach out via email here. You can also join our private Facebook Group for extra support, tips, and ideas.
Loved by Fitness & Wellness Coaches just like you …
Let’s Do This!
If your clients want workouts that feel challenging, efficient, and results-driven — this program delivers.
Lift & HIIT Intervals gives you a polished, plug-and-play training system you can launch anytime with confidence.
If having ready-to-run programming would make your life easier right now, this is an easy YES!
Instant access • Fully editable • Ready to run