All our workouts can be done either at home or outdoors, with either no equipment or very basic equipment such as a skipping rope or a yoga mat or resistance bands. BUT, if you prefer to workout at a gym then we will structure your exercise routine accordingly.  

Just 2 hours per week! On Monday, Wednesday & Friday you'll do  cardio for 20 minutes. On Tuesday & Thursday you'll do resistance training for 30 minutes. 

No, but it is highly encouraged. It will amplify your results over the 6 weeks. We recommend whey protein, multi-vitamin, pre-workout and BCAA. 

Yes, the "HI-ER" Summer Shred System works for both vegetarians and non-vegetarians. Note that if you are a vegetarian then you will have to consume more protein than you are probably used to. For vegetarians, we recommend 1-2 extra scoops of whey protein per day for the 6 weeks. 

No, but you will have to limit your sugar intake and cut down on carbs - pasta, rice, bread, potatoes, etc. - that you typically consume each day.

No, but you will have to limit it to 1-2 drinks per week as alcohol contains a lot of empty calories that do not serve your body well. 

To achieve the best results from the "HI-ER" Summer Shred System, we strongly suggest that you stop smoking or phase out smoking. "HI-ER" incorporates cardio as well as resistance training which requires your body to perform well and recover quickly. Smoking will hamper that.

Don't worry. Even with progressive overload, our workouts are very safe. We also provide alternate movements in case a particular exercise causes mild discomfort or pain. But, if you are really struggling then please consult your physician immediately.  

Yes, you can pause the program for a week (i.e., 7 consecutive days) for any reason. We completely understand that life happens and that there are elements beyond anyone's control. Just send us an e-mail to let us know when you'd like to initiate the pause.

If you follow our program, i.e. you perform & track all your assigned nutrition, fitness & habit tasks, and you still do not achieve the results we agreed upon in the stated time period (e.g. 6 weeks), then we will make adjustments to our program and continue to coach you for another time period (e.g. another 6 weeks) for free!