Lift it. Hit it. Feel EPIC.
LIFT & HIIT Intervals gives you a four-week program that pairs focused strength work with short cardio bursts for one seriously satisfying training experience.
The workouts are done. The client experience is mapped out. Add your brand, make it your offer and launch.
For clients who want to feel strong, energized and proud of every finish.
LIFT & HIIT Intervals is made for clients who enjoy lifting and want a smart dose of cardio built right into the session.
Lower body, upper body, core and functional training each get a focused day, while Saturday yoga helps clients recover and come back ready for more.
Make LIFT & HIIT Intervals fit the way you already work.
Sell it on its own, build it into a bigger offer or use it to add professionally guided fitness to what you already do.
Add your coaching and accountability around the ready-made plan.
Give members a clear next step when they want more intensity.
Move clients from foundational fitness into stronger interval training.
Meet the workouts inside LIFT & HIIT Intervals.
See the training experience your clients will follow—from the program trailer to each guided workout and the full 4-week plan.
LOWER Lift & HIIT Intervals
Lower-body lifting intervals pair with energetic cardio moves for strength, power and a confident Monday start.
UPPER Lift & HIIT Intervals
Push, pull and arm-strength work alternates with cardio intervals for a complete upper-body session.
CORE Lift & HIIT Intervals
Standing and floor-based core work brings resistance, cardio and total-centre control together.
FUNCTIONAL Lift & HIIT Intervals
Compound intervals train the key functional patterns and finish the workweek with a strong athletic challenge.
Yoga — Active Recovery
Breathwork, sun salutations and warrior poses create a complete recovery flow after the week of lifting.
See how the 4 weeks come together.
The full client journey at a glance—workout days, recovery days and the weekly progression.
The fitness content is done. The launch pieces are ready. Now make it yours.
The workouts are filmed, the coaching is done and the client resources are ready for your branding. You bring your people and the way you love to support them—I’ll help with the rest.
You’re not just getting workouts.
You’re getting help launching them.
Your Fitness Business Builder is the behind-the-scenes side of White Label Workouts—practical tools and guidance to help you brand, package, price, promote and deliver your new fitness offer.
I coach the workouts. You stay at the centre of the client relationship.
Your clients meet me as the fitness specialist on your team. I guide every session from warm-up to cooldown with clear cues, modifications and plenty of encouragement. You bring the relationship, expertise and brand they already trust.
Ro Little · PTS · FIS · PN115+ years coaching in person, online and on video
Meet Ro and learn how the partnership works →
Before you buy...
Everything you’re probably wondering about the workouts, licence and putting the program to work.
Can I brand LIFT & HIIT Intervals as my own?+
Yes. Add your logo, colours and style to the editable resources and promotional assets, then sell it through your own business under the included licence.
Who is LIFT & HIIT Intervals best for?+
This program is best for intermediate clients who are comfortable with dumbbells and want strength, cardio and functional training in one clear weekly plan.
How do I deliver the workouts to my clients?+
Download the videos, then upload them to your protected app, membership, course platform, client portal or private video host. Full workouts are not licensed for public posting.
Can I use this for more than one launch?+
Yes. Your one-time purchase gives your business lifetime use. Launch it again, feature it in a membership or use it with future clients under the same brand.
Can I use it for more than one business or brand?+
Each purchase covers one business or brand. If you manage content for multiple brands, contact Ro to discuss the right licence.
How should I price my offer?+
You choose the price based on your audience and everything you add—coaching, check-ins, community, nutrition support or accountability. You keep 100% of what you charge.
What can I turn this Launch Kit into?+
Use it as a standalone paid program, a challenge, a membership feature, a private-client add-on or the movement component inside a larger wellness offer.
Bring LIFT & HIIT Intervals to your clients.
The workouts are ready. The launch pieces are ready. Add your brand and turn it into an offer that fits your business.
$199One-time purchase · Lifetime use for one brand