Programs

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

BODi Membership Required

Workouts that meet you where you are, keep you coming back, and empower you to reach your goals. Get BODi now to start your first block.

Get Started

Sample workout - Cardio Intervals 1

with Justin Flexen

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

Week 1

Cardio Intervals 1

with Justin Flexen

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

HIIT 1

with Jesse Barton

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

Ride + Strengthen 1

with Jesse Barton

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

Power Intervals 1

with Justin Flexen

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

Cardio Sculpt 1

with Justin Flexen

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

Week 2

Cardio Intervals 2

with Jesse Barton

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

HIIT 2

with Justin Flexen

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

Ride + Strengthen 2

with Justin Flexen

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

Power Intervals 2

with Jesse Barton

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

Cardio Sculpt 2

with Jesse Barton

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

Week 3

Cardio Intervals 3

with Justin Flexen

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

HIIT 3

with Jesse Barton

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

Ride + Strengthen 3

with Jesse Barton

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

Power Intervals 3

with Justin Flexen

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

Cardio Sculpt 3

with Justin Flexen

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

You May Also Like