Programs
Four Weeks Or Eight. Three Sessions A Week. Fifteen Minutes.
Every Burn program runs three sessions a week, built around fifteen minutes — and you can take it in four weeks or eight. Short enough to finish, long enough to change something. When you want more, the progression guide takes the same session to 30, 45 or 60 minutes.
Choose Your Program
Six programs. Pick the one that matches what your body needs right now — you can run them in any order, and you can run one more than once.
Gentle Burn
Stretching, yoga, and chair exercises for flexibility and relaxation. If your knees have taken you out of everything you have tried, this is the door.
Quick Burn
5 to 15 minute routines for busy days. Bodyweight circuits, brisk walks, and mini dance breaks. For the days when something beats nothing.
Core Burn
Focused core sessions to build strength and stability from the inside out. Floor core, standing core, then stability and balance.
Cardio Burn
Walking, dancing, and fun cardio routines to get your heart pumping. A little out of breath and still smiling.
Strength Burn
At-home strength routines using bodyweight or resistance bands. Nothing over ten pounds to start. Not something you earn once you are smaller.
Joyful Burn
Activities that do not feel like exercise — dancing, gardening, playing with your kids or your dog. It counts. It has always counted. See the Joyful Burn menu
Four Weeks Or Eight. You Choose.
Every program comes two ways. Both are included with membership — there is no upgrade and no better version.
The Four
Three sessions a week, fifteen minutes each, exactly as written. Twelve sessions and you are done. Short enough to finish, and for a lot of people here it is the first fitness thing they have finished in years.
The Eight
The same twelve sessions, run twice. Weeks one to four as written, then weeks five to eight using the progression guide — longer sessions, more volume, same movements you already know.
You are not choosing between an easy version and a real one. The Four is a finish line. The Eight is a longer road with the same steps on it. Start with whichever you can honestly commit to, and switch if you were wrong — nobody is watching.
And if neither suits you, ignore both. Every session lives on its own in the Library — pick one on a Tuesday and that counts too.
How Long Is A Session?
Fifteen minutes is the session. The rest is the progression guide, for the days you have more in you.
Every session is built around fifteen minutes with the warm-up and cool-down already inside it. Nothing is bolted on and nothing is skipped. When you want to go longer, the progression guide extends the same session rather than handing you a different one.
What Comes With It
- The 4-Week Foundations program PDF for whichever program you are running
- The Burn Workout & Progress Journal
- The GLP-1 & Food Journal Companion Workbook
- A weekly workout scheduler
- Meal plan and shopping list
Printable, because some weeks a piece of paper on the fridge beats an app.
Not Sure Where To Start?
Start with Gentle Burn. Nobody has ever regretted starting too easy, and plenty of people have quit from starting too hard. You can move up any week you want — and Core Burn will be waiting.
Medical disclaimer. Burn is a fitness and wellness community, not medical care. Talk with your doctor before starting any program here — especially if you are taking a GLP-1 medication, recovering from surgery, pregnant, or managing an ongoing health concern. Your doctor knows your restrictions. We do not. Read the full Medical Disclaimer.
Every Step Forward Is A Massive Victory
You do not have to be fit to start. You just have to start.
Not sure which one to start with?
Answer a few questions and we will point you at the Burn that fits where your body is today. There are no wrong answers, and you can change programs any time.