Tabata Bonus: High Knees

Grab a towel and get ready to sweat. Eight rounds of high knees in true Tabata style (20 seconds on, 10 seconds off) will test your staying power—and shift your calorie burning into overdrive. Note: this is the 5ers version of the original 9 Week Control Freak Tabata Bonus: High Knees workout. To view more of this workout, visit the 9 Week Control Freak program.

Tabata Bonus: Step Run-Ups

You’ll need a step for this high-intensity cardio session. Move as quickly as you can, but keep your knees up and watch your foot placement to maintain control and optimize your results. Note: this is the 5ers version of the original 9 Week Control Freak Tabata Bonus: Step Run-Ups workout. To view more of this workout, visit the 9 Week Control Freak program.

Tabata Bonus: Over The Tops

The name of the exercise is exactly what this heart-pounding workout is—over the top. Stay focused and try to keep up with Autumn. You got this! Note: this is the 5ers version of the original 9 Week Control Freak Tabata Bonus: Over The Tops workout. To view more of this workout, visit the 9 Week Control Freak program.

Tabata Bonus: Burpees

You’ll have to dig deep to power through this lung-busting cardio session. If your muscles aren’t on fire by the time you’re done, you didn’t go hard enough. Note: this is the 5ers version of the original 9 Week Control Freak Tabata Bonus: Burpees workout. To view more of this workout, visit the 9 Week Control Freak program.

Tabata Bonus: Scissor Shuffle

This workout requires fast footwork, so stay focused and keep your form tight as you fight the burn through eight rounds. Note: this is the 5ers version of the original 9 Week Control Freak Tabata Bonus: Scissor Shuffle workout. To view more of this workout, visit the 9 Week Control Freak program.

Tabata Bonus: DB Squat Jump

You’ll need weights and a step for this plyometric Tabata workout, which focuses more on explosive power than speed. Note: this is the 5ers version of the original 9 Week Control Freak Tabata Bonus: DB Squat Jump workout. To view more of this workout, visit the 9 Week Control Freak program.

Tabata Bonus: Burpee Jump Lunge

Autumn levels up the classic burpee with a jump lunge to incinerate even more calories. Note: this is the 5ers version of the original 9 Week Control Freak Tabata Bonus: Burpee Jump Lunge workout. To view more of this workout, visit the 9 Week Control Freak program.

Tabata Bonus: DB Rotating Squat Jump

You’ll perform a 180-degree turn during each rep of this lower-body blast that will set your legs on fire. Note: this is the 5ers version of the original 9 Week Control Freak Tabata Bonus: DB Rotating Squat Jump workout. To view more of this workout, visit the 9 Week Control Freak program.

Tabata Bonus: Burpee, Star Jack

In this version of the burpee, you’ll do a star jack instead of a regular jump—a small change that creates a bigger burn. Note: this is the 5ers version of the original 9 Week Control Freak Tabata Bonus: Burpee, Star Jack workout. To view more of this workout, visit the 9 Week Control Freak program.

Tabata Bonus: DB Over The Tops (Step)

Autumn makes this exercise even tougher by incorporating a dumbbell. Hold it tight and go as fast as you can with good form to maximize your gains. Note: this is the 5ers version of the original 9 Week Control Freak Tabata Bonus: DB Over The Tops (Step) workout. To view more of this workout, visit the 9 Week Control Freak program.

Tabata Bonus: Burpee Mule Kicks

Just when you thought the burpee couldn’t get any harder, Autumn adds a mule kick. Engage your core to keep your form on point and crush every rep. Note: this is the 5ers version of the original 9 Week Control Freak Tabata Bonus: Burpee Mule Kicks workout. To view more of this workout, visit the 9 Week Control Freak program.

Cardio 1

Nonstop for five minutes, three goals: to help you burn calories, elevate your cardiovascular fitness, and feel amazing!

Cardio 2

Nonstop for five minutes, three goals: to help you burn calories, elevate your cardiovascular fitness, and feel amazing!

Cardio 3

Nonstop for five minutes, three goals: to help you burn calories, elevate your cardiovascular fitness, and feel amazing!

Cycle: Warm Up with Taliah Mekki

Prime your body for action in 5 minutes with this low-intensity ride. The warmer your muscles are going into a workout, the better your performance will be.

Cycle: Warm Up with Jared Sklar

Prime your body for action in 5 minutes with this low-intensity ride. The warmer your muscles are going into a workout, the better your performance will be.

Cycle: The Gear Up with Jared Sklar

Get ready to sweat! A series of progressive heavy intervals will have your heart and legs pumping!

Cycle: Rolling Hills with Jenny Jaucian

Embrace the burn as you conquer a series of increasingly challenging climbs. Remember, it’s only five minutes from start to finish, so hold nothing back. You got this!

Cycle: Rolling Hills with Justin Flexen

Embrace the burn as you conquer a series of increasingly challenging climbs. Remember, it’s only five minutes from start to finish, so hold nothing back. You got this!

Cycle: Fast Pass with Jared Sklar

The race is on! 30 seconds of hard-core cycling followed by 15 seconds of recovery repeated 6 times. This one will leave you breathless.

Cycle: Power Minute with Taliah Mekki

This heart-pounding interval session lives up to its name, alternating 60-second max efforts with 15-second rests. Grab your water bottle and prepare to sweat. It’s go time.

Cycle: Power Minute with Jared Sklar

This heart-pounding interval session lives up to its name, alternating 60-second max efforts with 15-second rests. Grab your water bottle and prepare to sweat. It’s go time.

Cycle: Tabata with Eric Thomson

If you have five minutes, you have all the time you need to complete this HIIT workout, which alternates 20-second work periods with 10-second recoveries. It’s called Tabata, and we promise you’ll feel the burn. Go crush it!

Cycle: Tabata with Justin Flexen

If you have five minutes, you have all the time you need to complete this HIIT workout, which alternates 20-second work periods with 10-second recoveries. It’s called Tabata, and we promise you’ll feel the burn. Go crush it!

Cycle: Cool Down with Jared Sklar

Perform this quick cool-down after any BODi workout—whether you were on the bike or not—to help optimize your recovery and keep performing at your peak.

Cycle: Cool Down with Taliah Mekki

Perform this quick cool-down after any BODi workout—whether you were on the bike or not—to help optimize your recovery and keep performing at your peak.

Cycle: Cool Down with Jenny Jaucian

Perform this quick cool-down after any BODi workout—whether you were on the bike or not—to help optimize your recovery and keep performing at your peak.

Dance Break Jenn Padilla

Crank up the good vibes as you get your sweat on with this quick dance session. Stack it onto any workout or click play anytime you want to burn calories while moving your body to fire beats.

Dance Break Jenn Padilla

Crank up the good vibes as you get your sweat on with this quick dance session. Stack it onto any workout or click play anytime you want to burn calories while moving your body to fire beats.

Dance Break Jenny Jaucian

Crank up the good vibes as you get your sweat on with this quick dance session. Stack it onto any workout or click play anytime you want to burn calories while moving your body to fire beats.

Dance Break Jenny Jaucian

Crank up the good vibes as you get your sweat on with this quick dance session. Stack it onto any workout or click play anytime you want to burn calories while moving your body to fire beats.

Dance Break Jenny Jaucian

Crank up the good vibes as you get your sweat on with this quick dance session. Stack it onto any workout or click play anytime you want to burn calories while moving your body to fire beats.

Feel Good 5er: Cardio Challenge with Elise Joan

Nonstop for five minutes, three goals: to help you burn calories, elevate your cardiovascular fitness, and feel good!

Feel Good 5er: Cardio Challenge with Lacee Green

Nonstop for five minutes, three goals: to help you burn calories, elevate your cardiovascular fitness, and feel good!

Feel Good 5er: Cardio with Andrea Rogers

Nonstop barre-inspired 5er with three goals: to help you burn calories, elevate your cardiovascular fitness, and feel good!

Tabata Challenge with Lacee Green

Grab a water bottle and prepare to sweat. The cardio moves in this high-intensity 5er will set your legs on fire as you burn fat all over. Were you able to keep up with Lacee Green without skipping a single rep? Record how you did so you can track your progress each time you take this challenge.

Tabata Challenge with Shantani Moore

Grab a water bottle and prepare to sweat. The cardio moves in this high-intensity 5er will set your legs on fire as you burn fat all over. Were you able to keep up without skipping a single rep? Record how you did so you can track your progress each time you take this challenge.

Tabata Challenge with Jenny Jaucian

Grab a water bottle and prepare to sweat. The cardio moves in this high-intensity 5er will set your legs on fire as you burn fat all over. Were you able to keep up with Jenny Jaucian without skipping a single rep? Record how you did so you can track your progress each time you take this challenge.

Tabata Challenge with Taliah Mekki

Grab a water bottle and prepare to sweat. The cardio moves in this high-intensity 5er will set your legs on fire as you burn fat all over. Were you able to keep up with Taliah Mekki without skipping a single rep? Record how you did so you can track your progress each time you take this challenge.

Tabata Challenge with Lacee Green

Grab a water bottle and prepare to sweat. The cardio moves in this high-intensity 5er will set your legs on fire as you burn fat all over. Were you able to keep up with Lacee Green without skipping a single rep? Record how you did so you can track your progress each time you take this challenge.

Cardio Challenge with Justin Flexen

Nonstop for five minutes, three goals: to help you burn calories, elevate your cardiovascular fitness, and feel amazing.

Cardio Challenge with Shaun Tubbs

Nonstop for five minutes, three goals: to help you burn calories, elevate your cardiovascular fitness, and feel amazing.

Non-Stop Cardio with Justin Flexin

Nonstop for five minutes, three goals: to help you burn calories, elevate your cardiovascular fitness, and feel amazing.

Non-Stop Cardio with Lacee Green

Nonstop for five minutes, three goals: to help you burn calories, elevate your cardiovascular fitness, and feel amazing.