WORKOUTS BY DURATION
3 Seasons
Find the perfect workout for your schedule. Choose from workouts ranging from 5-min quick burns to 60-min elite challenges. Take the guesswork out of your daily routine by choosing a workout that fits your time. This collection organizes Kiana’s massive database of professional classes into easy-to-navigate time blocks: 5-15 minutes, 15-30 minutes, or 30-60 minutes.
The fastest way to get into shape and maintain a lifetime of health is to stay consistent, even on your busiest days. Whether you need a quick 5-minute metabolic boost or have a full hour to commit to a total-body transformation, you’ll find the signature methodology you trust in a format that works for you. Maximize your time and achieve better results: Tap the EQUIPMENT banner on the home page to upgrade your home gym with the gear you need to make every minute count.
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TOTAL BODY: Tight & Toned All Over (22m)
Episode 1
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TOTAL BODY: X COED TRAINING COMBO AMRAP (AS MANY ROUNDS AS POSSIBLE)
Episode 2
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TOTAL BODY: Lean Body Blast Challenge (33m)
Episode 3
Blast fat & burn major calories, get toned legs, a firmer fanny, thinner thighs, sexy sculpted shoulders & arms, strong core & postural muscles.
Workout: Flex HIIT routine using free weights & your own body weight followed by Muscle Mix Workout and Ab Circuit.
Duration: 30 min.
Gear: Weights, ... -
TOTAL BODY COMPOUND CORE WORKOUT & AMRAP
Episode 4
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19:14Episode 5X DIRTY 30S CARDIO STRENGTH MIX
Episode 5
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32:19Episode 6TOTAL BODY: Workout with a Twist (32m)
Episode 6
Full Body Blast! Every exercise has a twisting motion to strengthen the abs and core muscles.
Want to expand your workouts?
👉 Click “Shop Now” for equipment to keep your training exciting and evolving. -
15:35Episode 7KIANA 1-ON-1 INTERVAL WORKOUT
Episode 7
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X COED TRAINING BOOT CAMP STYLE ABS & CORE
Episode 8
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TOTAL BODY HIIT 2 INTERVALS WEIGHTS SLAM BALL
Episode 9
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TOTAL BODY STRENGTH + DIRTY 30S + ALOHA ABS WEIGHTS, BENCH (OPTIONAL) 40M
Episode 10
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28:18Episode 11X CARDIO HIIT BUTT & BICEPS 30M
Episode 11
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LOWER BODY & ABS: X LADIES WHO LUNGE AND STANDING ABS ROUTINE 35M
Episode 12
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24:51Episode 13ARMS & LEGS CIRCUIT WEIGHTS 25M
Episode 13
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18:22Episode 14X SEXY SHOULDERS, ARMS & BACK WORKOUT 20M
Episode 14
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33:27Episode 15X BEST BOOTY & LUSCIOUS LEGS WORKOUT-30M
Episode 15
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32:37Episode 16TOTAL BODY: FLEX HIIT -30M
Episode 16
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30:00Episode 17UPPER BODY BLAST-30M
Episode 17
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25:43Episode 18TOTAL BODY CIRCUIT: Band and Weights 25M
Episode 18
In Loving Memory of a Vicki: This session features Vicki, a dedicated member of our fitness family who rarely missed a class. Her enthusiasm and joy added so much fun and energy to the workouts. Her commitment to showing up for herself is a reminder to us all of the strength we find in movement. ...
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28:30Episode 19LOWER BODY: Cardio HIIT 30 min
Episode 19
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WARM UP: Dynamic Warm Up Flow & High Impact Cardio
Episode 20
Join Kiana Tom—the star and creator of Kiana’s Flex Appeal—for this targeted total-body warm-up. As a trusted fitness authority, Kiana leads you through dynamic movements designed to increase circulation, improve flexibility, and prime your body for peak performance.
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28:43Episode 21X BEST BOOTY WORKOUT + STRETCH 28M
Episode 21
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TOTAL BODY: MOMS WITH MUSCLE! SLAM IT! STRETCH IT! LIFT IT! 40M
Episode 22
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TOTAL BODY: NOT FOR WIMPS! 2 HIITS & KICK A** ABS! 45M
Episode 23
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36:15Episode 24TOTAL BODY: FAB 15 KIANA COMBO 35M
Episode 24
