Dance Shred

If you want to lose weight in a less intense way AND work on that ‘toned’ look – this is the plan for you. LISS – Low Intensity Steady State exercise is like the opposite of HIIT. The 20 minute workouts are twice as long as our other programmes but much less aerobically demanding. You will still burn fat – but at a gentler pace. For best results you need to follow the eating plan too.

1

Start with Workout 1 and do it every other day for a week. Then move on to Workout 2 and so on. Each workout has a warm up and cool-down built in.

2

If you want to super charge your fat loss and build more lean tissue try mixing it up with one of our HIIT or Bonus Workouts.

3

If you’re serious about results you MUST follow the diet plan – no-one can out-train a calorie surplus!

1

Start with Workout 1 and do it every other day for a week. Then move on to Workout 2 and so on. Each workout has a warm up and cool-down built in.

2

If you want to super charge your fat loss and build more lean tissue try mixing it up with one of our HIIT or Bonus Workouts.

3

If you’re serious about results you MUST follow the diet plan – no-one can out-train a calorie surplus!

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The Happy Body
Eating Plan

This plan has been created by renowned nutritionist and dietician Amanda Ursell following government guidelines for fat loss. It’s based on calorie counting to make sure that you are in a calorie deficit - in other words you are burning off more energy than you consume. Being in a calorie deficit is the only way you will lose weight. Your calorie deficit varies according to your size and gender but approximately women should eat no more than 1400 calories a day and men 1900 a day to lose weight.

1

We’ve made it super simple. All our breakfasts are 300 calories, lunches 400 calories and dinners 500 calories. That gives you a basic 1200 calories a day and you can add in up to 2 X 100 calorie snacks (download our handy snack guide below so you are always prepared!)

2

If you’re planning a night out we’d advise saving some of your snack ‘treats’ like say a glass of wine (or two!) from earlier in the week.
So you are then planning your calories over the whole week.

3

This then avoids the classic trap of eating in a deficit Monday to Friday but then off-setting any loss at the weekend. The result is that your weight stays the same. So plan ahead and you can still live your life AND lose weight!

1

We’ve made it super simple. All our breakfasts are 300 calories, lunches 400 calories and dinners 500 calories. That gives you a basic 1200 calories a day and you can add in up to 2 X 100 calorie snacks (download our handy snack guide below so you are always prepared!)

2

If you’re planning a night out we’d advise saving some of your snack ‘treats’ like say a glass of wine (or two!) from earlier in the week.
So you are then planning your calories over the whole week.

3

This then avoids the classic trap of eating in a deficit Monday to Friday but then off-setting any loss at the weekend. The result is that your weight stays the same. So plan ahead and you can still live your life AND lose weight!