WORKOUTS BY GOAL
5 Seasons
Take total control of your results by customizing your training routine to fit your goals. Whether you want to focus on a full-body blast, upper-body strength, legs, or abs, you can choose the specific muscle group you want to train.
The best way to avoid a plateau is to keep your muscles guessing and your mind motivated with fresh variety. By selecting a new "Muscle Group Focus" for your daily workout, you ensure your routine stays challenging and effective. Train with the world’s most trusted fitness authority and use Kiana’s signature methodology to sculpt the body you want.
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TOTAL BODY: Tight & Toned All Over (22m)
Episode 1
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TOTAL BODY: Lean Body Blast Challenge (33m)
Episode 2
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 3
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32:19Episode 4TOTAL BODY: Workout with a Twist (32m)
Episode 4
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. -
42:16Episode 5INTERVALS: Double Trouble + Abs (42m)
Episode 5
Weights, Slam Ball (if you don't have one, do Burpies), Fitness Mat (Kiana's #1 best selling mat available at shop.kiana.com)
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49:51Episode 6DIRTY 30: Full Body Blast (50m)
Episode 6
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TOTAL BODY STRENGTH: Full Body Circuit (47m)
Episode 7
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TOTAL BODY: FLEX HIIT FOR ALL LEVELS! SUPER BOWL FOOTBALL THEMED WORKOUT 45M
Episode 8
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TOTAL BODY: FITNESS FOR ALL LEVELS 15 MIN WORKOUT
Episode 9
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TOTAL BODY: X COED TRAINING COMBO AMRAP (AS MANY ROUNDS AS POSSIBLE)
Episode 10
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X COED TRAINING FULL BODY HIIT & MELT MY MIDSECTION ABS SLAM BALL WEIGHTS 45 M
Episode 11
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ABS & CORE - X ABS MELT MY MIDSECTION WORKOUT 12 MIN. SLAM BALL, WEIGHTS
Episode 12
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19:14Episode 13X DIRTY 30S CARDIO STRENGTH MIX
Episode 13
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KIANA 1-ON-1 10 MIN INTERVAL W/ ANY WEIGHTED OBJECT
Episode 14
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X ALL LEVELS 2X HIIT ARMS ABS WEIGHTS BENCH JUMP ROPE
Episode 15
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TOTAL BODY: ALL LEVELS: CORE & MORE: ABS & BOOTY
Episode 16
Compound exercises strengthen, tighten and tone your entire body but focus on the core, abs and butt.
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TOTAL BODY: MELEKALIKIMAKA WORKOUT WEIGHTS JUMP ROPE
Episode 17
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15:35Episode 18KIANA 1-ON-1 INTERVAL WORKOUT
Episode 18
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X COED TRAINING HIIT + DIRTY 30S CARDIO STRENGTH MIX WEIGHTS CHAIR OR BENCH HUSBAND AND WIFE PARTNER
Episode 19
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46:25Episode 20TOTAL BODY & ABS MAT WEIGHTS BENCH 45M
Episode 20
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TOTAL BODY HIIT 2 INTERVALS WEIGHTS SLAM BALL
Episode 21
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12:11Episode 22LEGS, ABS, ARMS X PUMPED UP KICKS! 12M
Episode 22
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TOTAL BODY & CARDIO: DIRTY 30S COED JUMP ROPE BENCH WEIGHTS 45 MIN
Episode 23
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TOTAL BODY STRENGTH & ABS WEIGHTS, BENCH OR FLOOR, ALL LEVELS 45M
Episode 24
