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Fitness fun for the family! Get the whole family moving with basic exercise and dance moves. Help get your kids excited about exercise and give them a fun way to burn off that excess energy.

Fitness fun for the family with basic exercise and dance moves.

Pick up the pace with all-new moves and experience a whole new vibe. You’ll put it all together to a fresh, new track.

You Got This

You've made it to Level 2 so get ready to get winded in this over-the-top, all-out dance routine.

Full Out

Live it up to this final routine as you immerse your emotions in a completely different dance experience. It’s time to dance and live!

Livin in the 8s

This fast-paced routine will have your heart racing and your body incinerating calories.

Get Into It

Are you ready to Work Your Body and get in some dance cardio? This routine will help you do just that!

Work Your Body

This is Own Every Move because when it's in your body, you gotta own it. Dance like there’s no tomorrow and experience this ultimate sweat sesh.

Own Every Move

Embrace your inner strength and turn up your confidence with these high-energy dance moves.

Turn Up the Mix

Breakdown each move in the Country Swing routine with Autumn.

Breakdown: Country Swing

Stomp your feet as you speed up your heart rate. Moves like Scuff Squats and Saddle Jumps work your legs and glutes, but great music helps you forget you're burning major calories!

Giddy Up

Get down to incredible music and feel the fire in every muscle, while steps like Rocking Horse and Mule Kicks help send your metabolism soaring.

Down and Dirty

Breakdown each move in the Night Crawl Line Dance routine with Autumn.

Breakdown: Night Crawl

The ultimate "best of" workout! Join Autumn front and center as she cranks up her favorite songs and top fat-blasting moves from Country Heat for an invigorating workout that turns up the heat in a whole new way.

Dance Mashup

Get ready to hop back in the saddle with this WILD workout! New exciting moves like Bouncing Cowboy Cross and 1 Scoop Skate are sure to challenge your core and lower body.

Wild Horse

You'll have to dig a little deeper into moves like Body Roll and Savannah Stomp as Autumn works every muscle to tighten and tone your entire body.

Cardio Round Up

Training techniques target the upper abs, lower abs, and obliques while burning fat.

Secrets to Flat Abs

Signature moves to deliver the ultimate six-pack without a single sit-up or crunch.

Ab Sculpt

Lift and firm those stubborn problem areas.

Hips, Buns, and Thighs

Last Minute Buns

Advanced, high-energy moves guaranteed to shed pounds and inches.

Fat Burning Cardio 2

This Hip Hop dance routine will rev up your metabolism while teaching you the moves the biggest names in music are learning from their choreographers for their videos!

Last Minute Dance

Transform your body from head-to-toe with Shaun's cardio moves set to the hottest dance music. And add the bonus Cardio Groove Challenge for even faster results!

Cardio Groove Dance Party

This third trimester workout can create strength, getting you ready for the big day.

3rd Trimester: Get Ready

Learn how to set up your Calibration Grid for Tai Cheng. The Calibration Grid will help you learn the moves with greater accuracy and ease.

Calibration Grid

Dr. Cheng teaches you how to breathe deeply and properly from your abdomen so that your body is getting the optimal amount of oxygen to leave you energized and relaxed.

Breathing & Meditation

Learn the first move in the Tai Cheng sequence.

Phase 1 Breakdown: Lift & Lower

Dr. Cheng will teach you the fourth static move in Phase 1, Pull Back, that will help you develop strength in your legs and enhance mobility.

Phase 1 Breakdown: Pull Back

Dr. Cheng will teach you the last static move in Phase 1, Separate & Pull which will awaken your body's natural energy.

Phase 1 Breakdown: Separate & Pull

Learn the fifth static move in Tai Cheng's Phase 2, Bear Comes Out of Cave, and begin restoring range of motion and control of movement.

Phase 2 Breakdown: Bear Comes out of Cave

Dr. Cheng will teach you the second static move in Phase 3, Play the Pipa, to improve flexibility and provide you with increased energy.

Phase 3 Breakdown: Play the Pipa

Learn the final static move in the Tai Cheng program, Cross Hands, and continue to hone your balance and coordination.

Phase 3 Breakdown: Cross Hands

Party Express

Pal around while building strength in this quick and effective resistance workout.

Dynamic Doubles

Torching calories doesn't have to feel like work—especially when you've got a buddy on your side.

Double Up

Team up to lunge, squat, and crawl your way to a stronger bod.

BOD Squad

Packed with playful cardio moves, this is one sweat fest you'll actually look forward to.

Funapalooza

All play makes this active recovery workout a blast—and a great way to loosen up and improve flexibility.

Recess

Get funky while you get healthy. Shaun T shows you hip, hot steps like The Hey!, Snake It, Pound & Hop, Dust & Wave, and Smooth Groove. Learn the coolest moves and get in great shape at the same time! Work it out every day with Shaun T and the Fit Kids.

Cool Moves

Get your body moving with this nonstop fast and fun workout! After a quick warm-up, you'll be moving, sweating, and burning calories. Lots of variations for different fitness levels, and great music, too!

Cardio

This strength and conditioning workout will give you strong muscles and a leaner, healthier body. Improve your strength, speed, balance, and agility with these easy-to-follow moves.

Strength

Off-the-hook workout guaranteed to burn some serious calories.

Disco Groove

Crazy moves to lift your buns, slim your hips, and tighten your abs.

Booty Time

Parents, your kids can follow along with you and earn rewards with the Double Time Kids Calendar!

Double Time Kids Workout Calendar

Feel the rhythm and sweat it out with Crazy 8s. At the end, you get to perform the routine with Shaun T and the crew and uncover the inner dancer in you.

Crazy 8s

As you gain confidence, we keep challenging your dance skills. This round is where you take it up a notch and get your heart pounding.

In the Pocket

By now you must love what CIZE has done for your body. Get ready for your music video debut as you learn and perform the Go For It routine.

Go For It

Sync up new moves in a rhythm with your body that will get your heart pumping.

Sync It Up

Shaun T challenges you with some intricate moves and then speeds it up from 160 BPM to 231 BPM! Release your inner fire as you speed it up!

Speed It Up

The SHIFT SHOP is designed to make you leaner, faster, stronger in minimal time.

Ready to reinvent yourself? The SHIFT SHOP with the Proving Grounds is a comprehensive system that pairs increasingly intense workouts with an eating plan to put your best results within reach.

Days

Workouts

Intermediate

SHIFT SHOP

Breakdown each move in the Down and Dirty routine with Autumn.

Breakdown: Down and Dirty

Autumn mixes up the tempo to blast your entire body with high-energy moves set to great music that’ll get your heart pumping, so you get fit fast.

Bring the Heat

Breakdown each move in the Trail Ride routine with Autumn.

Breakdown: Trail Ride

Hit the dance floor with Autumn's all-original choreography set to a brand-new song from a top country artist who wrote it just for Country Heat!

Night Crawl

Have a blast while dancing to some killer country tracks! Your legs will thank you (or maybe they won’t) after you go toe to toe with brand-new high-energy moves like Tap Offs and Twisted Trail Ride.

Rope & Ride

Breakdown each move in the Wildhorse routine with Autumn.

Breakdown: Wild Horse

Breakdown each move in the Wild Goose Chase routine with Autumn.

Breakdown: Wild Goose Chase

Breakdown each move in the Cardio Round Up routine with Autumn.

Breakdown: Cardio Round Up

Breakdown each move in the Saddle Up Line Dance routine with Autumn.

Breakdown: Saddle Up

Autumn's going to teach you her original choreography in this line dance that you can take straight to the dance floor.

Saddle Up

Clean Week helps you create healthy nutrition and fitness habits in just 7 days.

Clean Week™ is a seven-day fitness and nutrition program designed to help you kick-start healthy habits that get real results and can lead to a lifestyle change that sticks!

Week

Beginner

Clean Week

Burn calories and shed fat with hip dance moves and hot music.

Fat Burning Cardio

A head-to-toe workout that combines cardio and total body sculpting.

Total Body Burn

Ab-sculpting moves that work the entire core without doing sit-ups or crunches.

Ab Sculpt 2

Advanced cardio, strength, and ab-sculpting moves in a full body workout.

Total Body Burn 2

Take it to the Dance Floor

Hip Hop Groove

Get Abs or Die Trying

Shaun shows you exciting new moves like Robo, Hammer-Slide, 360, and the Drill Extreme to burn fat while flattening and toning your abs.

Rockin' Abs Dance Party

If you don't think you can get the flat, toned abs of your dreams in just 5 short minutes, think again! Shaun's ab-blasting routine delivers sexy, defined abs in just 5 minutes without a single sit-up or crunch.

5 Minute Ab Blaster

Get ready to shimmy, shake, and strike a pose to "Let's Get Loud," originally recorded by Jennifer Lopez.

Move Your Body - Kids Channel

Put your hardworking attitude into every move of this disco-themed routine as you groove to "She Works Hard For The Money," originally recorded by Donna Summer.

Work It. $hake It! - Kids Channel

You'll learn to love the burn in this standing total-body cardio-sculpting workout as you tone up to "Love Shack," originally recorded by The B-52's.

Sculpt Shack - Kids Channel

Total body workout to help you get stronger, feel leaner, and connect with your little one!

Babies on BOD: Total Body

Learn how to use your calibration grid for one of the key Tai Cheng standing stances.

Phase 1 Breakdown: Level Stance

Dr. Cheng will teach you the second static move in Phase 1, Phoenix Tail, to help activate your strength and increase your range of motion.

Phase 1 Breakdown: Phoenix Tail

Learn the third static move in Tai Cheng's Phase 1, Ward Off and begin restoring your balance and loosening your joints.

Phase 1 Breakdown: Ward Off

Learn the fifth static move in Tai Cheng's Phase 1, Press, and begin restoring your balance and loosening your joints.

Phase 1 Breakdown: Press

Learn Push, the first static move in Phase 2 and continue to develop strength and coordination.

Phase 2 Breakdown: Push

Learn the third static move in Tai Cheng's Phase 2, Raise Hand, as it helps improve circulation and coordination.

Phase 2 Breakdown: Raise Hand

Dr. Cheng will teach you the fourth static move in Phase 2, Pulling Knee, that will help you develop better posture and alignment.

Phase 2 Breakdown: Pulling Knee

Learn Double Dutch, the first static move in Phase 3 and continue to increase your endurance, coordination and strength.

Phase 3 Breakdown: Double Dutch Brush Knee & Push

Learn the third static move in Tai Cheng's Phase 3, Sheathing Sword, a physically demanding move that improves strength and coordination.

Phase 3 Breakdown: Sheathing Sword

Dance and sweat with Shaun T's breakthrough Mark It and Move It technique.

Mark, Move & Groove

10 minutes to rock-hard abs of your dreams.

Hard-Core Abs

You're invited to Shaun's house party—just bring some attitude and a whole lot of flavor. This workout is all about working out your new Rockin' Body!

House Your Body

Cut loose with Shaun T and work it to moves like T-Drop, Roll Out Runway, and Raise the Roof. You'll leave this party with the Rockin' Body of your dreams!

Hip Hop

Tony double dog dares you to take on more strength-building moves—all while having a ball!

Power Partners

Tony teaches kids some basic and fun exercise moves.

Exercise

Tony teaches folks some basic and fun exercise moves.

Rock it Out

Get started with the Double Time program in just three super-simple steps.

Quickstart Guide

Strong abs are key for every great dancer! Work your abs on the floor and then perform the ab sequence with Shaun T and the crew.

8 Count Abs

Master this intense dance combo and rev up your energy with the Turn It On routine.

Turn It On

Shaun shares a few surefire dance moves that anyone can do.

Hold Your Own

This is Whilin' Out because we are about to go crazy and have an amazing time with this next-level dance routine.

Whilin' Out

Go a little wild while you crank up the calorie burn with moves like the Grease Step and 2-Timing Hop.

Country Swing

Breakdown each move in the Giddy Up routine with Autumn.

Breakdown: Giddy Up

Breakdown each move in the Bring the Heat routine with Autumn.

Breakdown: Bring the Heat

Turn up the energy in no time flat! There's no cooling your heels when you're doing the Summertime Stomp.

Trail Ride

Follow Autumn's most effective toning and conditioning moves that use your own body weight to help build muscle and sculpt your sexiest body yet.

Program Overview

Nutrition for a Healthier Body and Mind

Kids and Family Related Content

Meet Shaun

Meet Tony

Meet Autumn

Meet Dr. Mark Cheng

Meet Leandro

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