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Workout Details

Duration: 3 weeks
Work per week: 4
Fitness level: Intermediate
Equipment needed: Full Gym

Plan Details

Category: Lose weight
Videos: 3
Nutrition plan: Yes
Supplement plan: Yes
Mobile app: No
High-Intensity Workout Plan High-Intensity Workout Plan icon

High-Intensity Workout Plan


This diet and fitness program will reshape your body as it tests your will. This is a crash course, a hardcore action plan, an emergency break-glass-when-needed rescue package for when you're not happy with your condition, and you need to be, stat!

Upper Body + Cardio

Note: The entire workout is performed without rest.
HIIT Cardio Intervals
Repeat for 20 minutes total. Apply to whatever you have available: bike, elliptical, etc.
1 minute
1 minute (no rest)
2 rounds
20 reps
20 reps (per arm)
20 reps
20 reps
20 reps
Cardio Intervals 2
Repeat for 10 minutes.
5 minutes (steady-state)
5 minutes (high intensity)
2 rounds
20 reps
20 reps (per arm)
20 reps
20 reps
20 reps

Simple Routines Simple Routines icon

Simple Routines


Fitness model and powerlifter Cory Gregory knows how to get serious results in the gym and out. You can make this program work with nothing more than a pair of dumbbells if necessary!

In-Depth Guidance In-Depth Guidance icon

In-Depth Guidance


Gregory shows you how to lift, what cardio to do, and how to balance your life with your training!

Success Stories

See What Others Have Achieved

This program has already changed thousands of lives. Here's what those who finished it have to say!

jonkakavand testimonial

I just finished the challenge today. I officially dropped 14 pounds. It's most apparent in my face and midsection. This workout helped get me back on track. Thank you, Cory!

SGSociety testimonial

Love this plan. It worked very well for me. In four weeks, I went from 235 pounds to 210 pounds.

QuinShalaway testimonial

I just finished the Bizzy Diet. I followed the workout to the T. My waist shrunk and I lost my muffin top. These workouts were hard! This was really my first experience with a HIIT program and I believe it is key to losing fat.

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