DEDICATION

IF YOU ARE WAITING FOR

THE RIGHT TIME, THE
TIME IS NOW.

Your new training journey begins here,

combining a fast-paced HIIT style THE HIIT FUSION™ ADVANTAGE
technique with superior body resistance
movements. Following this 8-week plan 1. Supercharge Your Metabolism.
will rapidly change your physique. HIIT incinerates stubborn body fat by
producing a powerful metabolic boost
that lasts for up to 48 hours after each
WHY HIIT WORKS workout is completed. This is true even
when you’re not actively training.
The term “HIIT” in HIIT FUSION™
stands for high intensity interval 2. Train Quickly and Conveniently.
training. HIIT consists of short sprint Long gone are the days of not having
intervals coupled with low- to enough time for exercise. HIIT workouts
moderate- intensity work. An example can be done anywhere: at home, in a
of standard HIIT would be a 10-30 hotel room, in a park, at a gym, etc. And
second sprint followed by a 1-2 minute most are 20 minutes or less. Efficiency
steady pace walk to bring your heart and convenience are central features of
rate back to normal. You’d then repeat the HIIT FUSION™ experience.
that for a certain number of intervals.
3. Explode Endurance. Very few
HIIT is the optimal strategy to achieve training styles are as heart-healthy as
fat loss while improving your overall HIIT. By pushing yourself into the
cardiovascular health. This 8-week anaerobic zone - that place where it feels
program combines HIIT principles with like your heart is pounding out of your
some of the most effective bodyweight chest - you’ll build endurance VERY fast.
exercises. The synchronized workout According to one study, a mere 8 weeks
schedule gradually increases in of HIIT training allowed participants to
difficulty to ensure maximum results double the distance they could bicycle at
throughout the course of the program. a consistent pace.
4. Maximize Your Energy Use. HIIT is FUSION™ is your guaranteed path to
structured around a series of work-hard- results. Each workout can be modified so
then-recovery intervals. This trains your the program is tailored to your unique
body to efficiently use energy, while needs and fitness level.
removing toxic wastes from your muscles
during the rest periods. 8. Torch Calories. HIIT FUSION™ takes
advantage of the most effective calorie-
5. Lose Fat, Not Muscle. Steady state burning strategies out there. During your
cardio is usually associated with weight high-intensity intervals, you’ll be burning
loss, which includes both fat and muscle. as many as 13 calories per minute - three
The use of bodyweight resistance with whole calories more than you’d burn per
HIIT effectively allows you to preserve - minute of running.
and even build - lean muscle while
efficiently targeting body fat. 9. Save Money. HIIT FUSION™
workouts rely exclusively on bodyweight
6. Keep Workouts Dynamic. Boredom resistance. No more wasting money on
remains one of the top reasons people gym memberships and tons of home
fall off a fitness program, no matter how workout equipment!
solid the regimen may be. With HIIT
FUSION™, the routines gradually ramp 10. Feel Younger and Healthier. One
up in intensity as the weeks go by. You’ll little-touted but scientifically proven
never perform the same workout two benefit of HIIT is that it stimulates the
days in a row, and the structure changes production of human growth hormone
every other week to keep things fresh! (HGH) by up to 450% during the 24
hours after your session. Since HGH
7. Challenge Yourself. Whether you’re helps slow the aging process, HIIT can
brand new to fitness or looking to take make you feel younger inside and out!
your game to the next level, HIIT

STRENGTH
IF IT DOESN’T
CHALLENGE YOU, IT
DOESN’T CHANGE YOU.
 HIIT FUSION™ COMMANDMENTS

A big part of why I’m so excited about HIIT FUSION™

is that it addresses two common gripes people have
about exercise: (1) it takes too long; and (2) it’s boring.
With HIIT FUSION™, you’re getting simple but
challenging workouts that switch up every two weeks
to keep things fun, interesting, and continuously more
advanced. The precisely calibrated regimens will not
only prevent you from hitting the dreaded fat-loss
plateau, but also keep you motivated and consistent.

To help you squeeze the most out of your 8-week HIIT

FUSION™ experience, it’s important that you follow
some basic rules. Staying true to these 4
commandments will undoubtedly lead to incredible
body transformation results.

1. FAIL TO PREPARE & PREPARE TO FAIL.

Having been part of thousands of fitness

transformations over the years, I am firmly convinced
that planning is the first step to success. Although
HIIT FUSION™ is optimized for folks with busy
schedules, it’s important to designate a set time for
your workouts, plan your meals in advance, etc.
Thinking ahead - and having a Plan B when things don’t
exactly work out as you anticipated - is key for staying
on track with your goals and avoiding setbacks!

2. GET YOUR MINDSET RIGHT.

By choosing HIIT FUSION™, you’ve taken an important

first step to getting in the best shape of your life. But
keeping a positive, results-oriented mindset will be
key to achieving fast, sustainable progress.
There may be days you’re not quite feeling your body change rapidly before your
it or times you fall off the wagon. That’s eyes! Be sure to take progress pictures,
okay! Remember that fitness is a note improvements in your strength and
marathon, not a sprint. If you’re not energy levels, and watch changes in how
already a member, I encourage you to join your clothes fit. The handy fitness log I’ve
my RE Fitness VIP group on Facebook. provided will also help you track
This community of my clients and other improvements in your performance. Free
like-minded individuals will help support yourself from the temptation of focusing
and keep you motivated along the way. on the scale and you will be MUCH
happier over the long run.
3. DO NOT OVERTHINK IT.
USING THIS WITH
Let’s face it: Fitness is complicated. ANOTHER PROGRAM?
There’s so much conflicting information
about how to eat and train, it can make That’s great! HIIT FUSION™ is designed
your head spin. HIIT FUSION™ is to be effective either standing alone or
designed to cut through all the BS and in conjunction with another routine. If
provide you a guaranteed path that will you currently are following a
get you results regardless of your body comprehensive diet and weight training
type, age, or fitness level. The important regimen, you should use the HIIT
thing is to avoid getting too in your head. FUSION™ workouts to supplement for
As my coach used to tell me: Trust the your cardio.
process and the results will follow!
The HIIT FUSION™ regimen is best
4. TRACK YOUR PROGRESS. performed in the morning on an empty
stomach. However, the routines can be
We’ve been taught to rely on the scale as done anytime and still achieve amazing
the best indicator of our progress when results. Feel free to incorporate at the
this actually couldn’t be further from the end of your regular workout and watch
case. Over the next 8 weeks, you will see your body begin to transform!

FOCUS
STRIVE FOR PROGRESS,
NOT PERFECTION.
WEEKS 1-2 TAP ON ANY EXERCISE
FOR VIDEO DEMO

Exercise Time

Jumping Jacks 15 seconds

Alt Arm-Leg Raises 45 seconds

Day 1
Mountain Climbers 15 seconds

Commandos 45 seconds

Ski Slams 15 seconds

Runners 45 seconds
Day 2
Jump Lunges 15 seconds

Jump Pulse Squats 45 seconds

Burpees 15 seconds

V-Ups 45 seconds
Day 3
Side-To-Sides 15 seconds

Shoulder Taps 45 seconds

Kick Jacks 15 seconds

Reverse Lunges 45 seconds

Day 4
Side Shuttle Runs 15 seconds

Hip Thrust (Squeeze Core) 45 seconds

Jump Squat 15 seconds

Glute Leg Extensions 45 seconds

Day 5
X-Burpees 15 seconds

Pulse Squat 45 seconds

Days 6 Rest or Cardio of Your Choice

(Walking, Running, Biking, 20-30 minutes
&7 Swimming, Sports)

Instructions: Each day’s regimen should take no more than 20 minutes to complete. Aim for 5-6 rotations, with
approximately 60-90 seconds of active rest (i.e., slow walking) in between each rotation. Be sure to keep proper
form, especially during high-intensity intervals!

Optional: Incorporate HIIT FUSION™ Ab Igniter up to 3 times per week following your workout.
WEEKS 3-4
Exercise Time

Cross-Body Climbers 20 seconds

V-Ups 40 seconds
Day 1
Jump Pulse Squats 20 seconds

Plank Rotations 40 seconds

Hollow Hold 20 seconds

Skydivers (Break as Needed) 40 seconds

Day 2
Arm Circles 20 seconds

Sumo Squat 40 seconds

Push-Up Punch 20 seconds

Lunge Punch 40 seconds

Day 3
High Knees 20 seconds

Jump Lunges 40 seconds

Jump Pulse Squat 20 seconds

Reverse Crunch 40 seconds

Day 4 Star Jump 20 seconds

Tricep Extensions or 40 seconds

Knee Push-Ups

Clock Planks 20 seconds

Arm Circles 40 seconds

Day 5
Frog Kicks 20 seconds

Walkouts 40 seconds

Days 6 Rest or Cardio of Your Choice

(Walking, Running, Biking, 20-30 minutes
&7 Swimming, Sports)

Instructions: Each day’s regimen should take no more than 22 minutes to complete. Aim for 5-6 rotations, with
approximately 60-90 seconds of active rest (i.e., slow walking) in between each rotation. Be sure to keep proper
form, especially during high-intensity intervals!

Optional: Incorporate HIIT FUSION™ Ab Igniter up to 3 times per week following your workout.
WEEKS 5-6
Exercise Time

Burpees 20 seconds

Glute Kickbacks 35 seconds

Day 1 Pike Push-ups 20 seconds
or Knee Push-ups

Reverse Flutters 35 seconds

Jump Lunge 20 seconds

Kick Sits 35 seconds

Day 2
Spiderman Push-ups 20 seconds

Reach Lunge 35 seconds

Reverse Burpees 20 seconds

Bike Crunch 35 seconds

Day 3
Jump Pulse Squat 20 seconds

Alt Arm-Leg Raises 35 seconds

Push-Up Rotations 20 seconds

Kick Sits 35 seconds

Day 4
Jumping Jacks 20 seconds

Reverse Lunges 35 seconds

Lay Down Push-Ups 20 seconds

Supermans 35 seconds
Day 5
Fly Jacks 20 seconds

Squat Punch 35 seconds

Days 6 Rest or Cardio of Your Choice

(Walking, Running, Biking, 20-30 minutes
&7 Swimming, Sports)

Instructions: Each day’s regimen should take no more than 20 minutes to complete. Aim for 5-6 rotations, with
approximately 60-90 seconds of active rest (i.e., slow walking) in between each rotation. Be sure to keep proper
form, especially during high-intensity intervals!

Optional: Incorporate HIIT FUSION™ Ab Igniter up to 3 times per week following your workout.
WEEKS 7-8
Exercise Reps / Time

RE Moonwalkers 30 seconds

Slow Arm Circles 60 seconds

Day 1
Jump Pulse Squat 30 seconds

Alt Toe Touches 60 seconds

Side To Sides 30 seconds

Rodeo Swings 60 seconds

Day 2
Walk Outs 30 seconds

Reverse Plank 60 seconds

Jump squat 30 seconds

Fast Bike Crunch 60 seconds

Day 3
Fly Jacks 30 seconds

Flutter Kicks 60 seconds

Ski Slams 30 seconds

Clock Planks 60 seconds

Day 4
Burpees 30 seconds

Tricep Extensions 60 seconds

Squat Side Kick 30 seconds

Scorpion Kick 60 seconds

Day 5
Slow Commando 30 seconds

Side Plank Rotations 60 seconds

Days 6 Rest or Cardio of Your Choice

(Walking, Running, Biking, 20-30 minutes
&7 Swimming, Sports)

Instructions: Each day’s regimen should take no more than 25 minutes to complete. Aim for 4-5 rotations, with
approximately 60-90 seconds of active rest (i.e., slow walking) in between each rotation. Be sure to keep proper
form, especially during high-intensity intervals!

Optional: Incorporate HIIT FUSION™ Ab Igniter up to 3 times per week following your workout.
AFTER WEEK 8 TOGETHER WE ARE #STRONGER
The journey has only begun!
As you progress and take your body to
the next level, it’s of the utmost
Part of the power of the HIIT FUSION™
importance to surround yourself with
Training Program is its versatility. The
other goal-chasers. Nothing will help you
system is not a one-time use program.
continue to progress on this long journey
than having a team behind you.
Your program can be coupled or
intensified with HIIT FUSION™ Ab Igniter
The invisible influence of others can make
(included) and incorporated with many
or break your goal-driven mindset.
other of your favorite or new training
routines.
In your HIIT FUSION™ access I’ve
included many ways to stay connected,
TRUST THE PROCESS both publicly and privately. I’m not the
coach who delivers your program then
HIIT FUSION™ Clients thrive because they says goodbye. We are 100% in this
understand the fundamental truth of together. My clients are everything to me.
fitness; the journey takes time. There is no I can’t wait for what is to come and I’ll be
overnight success when it comes to a with you every step of the way!
body transformation.

The process will lead you to the most

beautiful places if you allow it!

BACK TO HIIT FUSION™

TAP TO GO BACK TO THE HIIT FUSION™ MAIN ACCESS >>

POSITIVITY
THE BODY ACHIEVES
WHAT THE MIND
BELIEVES.
 MUST-READ DISCLAIMER

Consult your physician and get permission before starting any

exercise program or altering your diet. The training regimens
and information expressed within this guide are not medical
advice, but for educational purposes only. This program is
designed for healthy individuals over the age of 18.

If you are taking any medications, you must talk to your

physician before starting any exercise program, including HIIT
FUSION™ Ab Igniter. If you experience any lightheadedness,
dizziness, or shortness of breath while exercising, stop the
movement and consult a physician.

Neither RE Fitness, Ryan Engel, nor any of their employees,

agents, or affiliates are responsible in any manner whatsoever
for any injury or health condition that may occur through
following the training suggestions and opinions expressed
herein. Readers acknowledge that the authors of this
program are not certified trainers or nutritionists, but rather
have prepared this guide based on decades of experience
working one-on-one with clients.

The editors and publishers of this guide advise readers to

take full responsibility for their safety and know their limits.
The ideas and principles set forth in the HIIT FUSION™
materials represent the authors’ opinions and are solely for
informational and educational purposes.