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Mins/Day

A fun, challenging 3-Week HIIT training program on and off the bike to help you get stronger, fitter and see total body results.

3 weeks of HIIT and strength training, on and off the bike.

Weeks

Hop on your bike to get started, get sweaty, and start reaching your goals.

Cardio Intervals 1

This ride combines intervals with sustained climbs and little rest time, to make the most of every minute.

Power Intervals 1

This cross training total body workout combines an energizing HIIT ride with full body strength and core supersets.

Ride + Strengthen 2

Join Team J-Squared to alternate cardio drills with abs and booty exercises for maximum results in minimal time.

Cardio Sculpt 2

This team workout is no joke, with hard core bodyweight exercises and a one minute burpee finisher.

HIIT 3

Start with a heart pumping HIIT ride, and finish with strength and plyometrics to that focus on your entire body.

Ride + Strengthen 3

This ride has it all; challenging climbs and 10 second sprints. Get ready to give it your all.

Power Intervals 3

Finish the program strong with both of your trainers in this workout that covers it all; cardio, strength, and core power.

Cardio Sculpt 3

Follow this calendar to HIIT your goals and earn your badge!

HIIT Your Goals 3-Week Calendar

Prioritize yourself with these 20 minute workouts.

Invest in 20 minutes of time for YOU to help sculpt muscle, dial-in the fat-burn, and focus on your top priority—your health.

Workouts

All Levels

Job 1

Minutes

Reach your peak with strength training, cardio, and mobility work.

THE COMMITMENT THAT CHANGES EVERYTHING: Training that respects the body. Strength. Power. Visible results. 6 days a week, 45 mins a day to reach your peak in 13 weeks.

Intermediate

No-Impact, just 4 days a week. (Great with The 4 Week Gut Protocol)

No-impact, 30 min. a day, just 4 days a week with amazing results for every body! It’s easy on the joints and great for the gut when used with The 4 Week Gut Protocol.

4 Weeks for Every Body

Join Justin and Jesse and alternate cardio and strength exercises, while focusing on the core... watch out, abs and booty!

Cardio Sculpt 1

No weights needed, just your bodyweight in this efficient and effective HIIT routine.

HIIT 2

Test your power and push yourself in this intense yet effective interval ride.

Power Intervals 2

Get moving ON and OFF the bike in just 7 days!

This ride and cross training program is all you need to start burning calories and jump start your goals with your bike.  Seven different trainers to motivate you and the perfect combo of cardio, strength, and recovery.

Days

7 Day Jumpstart

All you need is 20 minutes and your own bodyweight for this low impact HIIT session.

HIIT 1

Go for maximum results in this workout by combining a HIIT ride with total body strength off the bike.

Ride + Strengthen 1

Challenge yourself and get your heart rate pumping in this supercharged Week 2 HIIT ride.

Cardio Intervals 2

It's Week 3, the intervals are uphill and the climbs are longer and longer, but you've got this!

Cardio Intervals 3

Learn all about what to expect over the next 3 weeks with HIIT YOUR GOALS. Your trainers Justin and Jesse will walk you through it and set you up for success.