Transform :20 is a high-intensity, six-week workout and nutrition program that will help transform your body and mind in just 20 minutes a day.
Before You Transform
Transform in 10
Prep your step with this 10-minute cardio and strength building workout to test out Transform :20. Modifier track is available.
Transform in 15
Test your skills and step up with this 15-minute cardio workout that will prep you for Transform :20. Modifier track is available.
Chapter 1: COMMIT
Week 1: Burn
Crank up your metabolism with fat-burning cardio exercises that will leave you drenched in sweat. Modifier track is available.
Week 1: Faster
Ramp up the intensity (and your heart rate) with a fast-paced aerobic workout that helps build endurance as it incinerates fat. Modifier track is available.
Week 1: Stronger
You’ll dial back the pace but not the intensity in this strength workout that helps build muscle and burn fat from head to toe. Modifier track is available.
Week 1: Powerful
This combination of plyometric and strength exercises proves that all you need is your body weight to help build muscle and increase explosive power. Modifier track is available.
Week 1: Cut
High-intensity cardio moves with muscle-burning holds and pulses will help you sculpt a leaner, fitter, more defined body. Modifier track is available.
Week 1: Balanced
Finish off your week with stretches and core exercises designed to help optimize recovery, enhance performance, and sculpt your abs. Modifier track is available.
Week 2: Burn
Crank up your metabolism with fat-burning cardio exercises that will leave you drenched in sweat. Modifier track is available.
Week 2: Faster
Ramp up the intensity (and your heart rate) with a fast-paced aerobic workout that helps build endurance as it incinerates fat. Modifier track is available.
Week 2: Stronger
You’ll dial back the pace but not the intensity in this strength workout that helps build muscle and burn fat from head to toe. Modifier track is available.
Week 2: Powerful
This combination of plyometric and strength exercises proves that all you need is your body weight to help build muscle and increase explosive power. Modifier track is available.
Week 2: Cut
High-intensity cardio moves with muscle-burning holds and pulses will help you sculpt a leaner, fitter, more defined body. Modifier track is available.
Week 2: Balanced
Finish off your week with stretches and core exercises designed to help optimize recovery, enhance performance, and sculpt your abs. Modifier track is available.
Chapter 2: CLIMB
Week 3: Burn
Crank up your metabolism with fat-burning cardio exercises that will leave you drenched in sweat. Modifier track is available.
Week 3: Faster
Ramp up the intensity (and your heart rate) with a fast-paced aerobic workout that helps build endurance as it incinerates fat. Modifier track is available.
Week 3: Stronger
You’ll dial back the pace but not the intensity in this strength workout that helps build muscle and burn fat from head to toe. Modifier track is available.
Week 3: Powerful
This combination of plyometric and strength exercises proves that all you need is your body weight to help build muscle and increase explosive power. Modifier track is available.
Week 3: Cut
High-intensity cardio moves with muscle-burning holds and pulses will help you sculpt a leaner, fitter, more defined body. Modifier track is available.
Week 3: Balanced
Finish off your week with stretches and core exercises designed to help optimize recovery, enhance performance, and sculpt your abs. Modifier track is available.
Week 4: Burn
Crank up your metabolism with fat-burning cardio exercises that will leave you drenched in sweat. Modifier track is available.
Week 4: Faster
Ramp up the intensity (and your heart rate) with a fast-paced aerobic workout that helps build endurance as it incinerates fat. Modifier track is available.
Week 4: Stronger
You’ll dial back the pace but not the intensity in this strength workout that helps build muscle and burn fat from head to toe. Modifier track is available.
Week 4: Powerful
This combination of plyometric and strength exercises proves that all you need is your body weight to help build muscle and increase explosive power. Modifier track is available.
Week 4: Cut
High-intensity cardio moves with muscle-burning holds and pulses will help you sculpt a leaner, fitter, more defined body. Modifier track is available.
Week 4: Balanced
Finish off your week with stretches and core exercises designed to help optimize recovery, enhance performance, and sculpt your abs.Modifier track is available.
Chapter 3: CONQUER
Week 5: Burn
Crank up your metabolism with cardio moves that will leave you drenched in sweat. You can increase the challenge by adding a riser to your Step for the final two weeks of the program. Modifier track is available.
Week 5: Faster
Ramp up the intensity (and your heart rate) with a fast-paced aerobic workout that helps build endurance as it incinerates fat. Modifier track is available.
Week 5: Stronger
You’ll dial back the pace but not the intensity in this strength workout that helps build muscle and burn fat from head to toe. Modifier track is available.
Week 5: Powerful
This combination of plyometric and strength exercises proves that all you need is your body weight to help build muscle and increase explosive power. Modifier track is available.
Week 5: Cut
High-intensity cardio moves with muscle-burning holds and pulses will help you sculpt a leaner, fitter, more defined body. Modifier track is available.
Week 5: Balanced
Finish off your week with stretches and core exercises designed to help optimize recovery, enhance performance, and sculpt your abs. Modifier track is available.
Week 6: Burn
Crank up your metabolism with fat-burning cardio exercises that will leave you drenched in sweat. Modifier track is available.
Week 6: Faster
Ramp up the intensity (and your heart rate) with a fast-paced aerobic workout that helps build endurance as it incinerates fat. Modifier track is available.
Week 6: Stronger
Shaun T challenges you to remain silent, listen to your body, and find the strength and stamina to crush every rep in this special workout. Modifier track is available.
Week 6: Powerful
This combination of plyometric and strength exercises proves that all you need is your body weight to help build muscle and increase explosive power. Modifier track is available.
Week 6: Cut & SHAUN-A-THON
Prepare for your toughest Transform :20 session yet: 60 minutes of grueling, total-body strength and cardio training with back-to-back Cut, Burn, and Powerful workouts. Modifier track is available.
Week 6: Balanced
Congratulations! You’ve reached the finish line. Finish off the program with stretches and core exercises designed to optimize recovery, enhance performance, and sculpt your abs. Modifier track is available.
Bonus
10 Min Abs
Work every muscle in your core and start carving strong, defined abs in just 10 minutes. Modifier track is available.
10 Min Recovery
Perform this dynamic stretching routine anytime to help boost blood flow and ease muscle tension throughout your body.
15 Min Abs
Carve out those abs with these dynamic core movements. Modifier track is available.
10 Min Best Butt
Sculpt a head-turning booty with this intense, glute-focused routine. Modifier track is available
20 Min Abs
This ab workout is the longest, toughest one yet. Sculpt the six-pack you’ve always wanted with 20 minutes of nonstop core work. Modifier track is available.
10 Min Cardio
Build endurance and burn tons of calories in less time than it takes most people to run a mile. Modifier track is available.
BONUS with Weights
Rip ’N Cut 1.0
Grab your weights and give every rep your all in this cardio and strength-training combo routine. Swap it with any Cut workout in Chapter 1, or add it to another workout for a greater challenge.
Rip ’N Cut 2.0
Even light weights are going to feel heavy by the time you finish this total-body fat burner. Swap it with any Cut workout in Chapter 2, or add it to another workout for a greater challenge.
Rip ’N Cut 3.0
Your muscles will quickly start begging for mercy in this workout, so dig deep and stay tough. Swap it with any Cut workout in Chapter 3, or add it to another workout for a greater challenge.
Built Stronger 1.0
Build strength using weighted compound moves that leave no muscle untouched. Replace any Stronger workout in Chapter 1 with this one, or add it to another workout for an even greater challenge.
Built Stronger 2.0
Shaun T switches things up to give you a fresh strength-training challenge. Replace any Stronger workout in Chapter 2 with this one, or add it to another workout for an even greater challenge.
Built Stronger 3.0
Shaun T pushes you harder to help you become even stronger. Replace any Stronger workout in Chapter 3 with this one, or add it to another workout for an even greater challenge.
