4plus session

If you're still sayin' you don't have time to work out... think again! BDF is bringin' the "Survival Of The Fittest" BOOT CAMP to your living room, and we're kickin' up a notch with "HIIT20 Plus" (H20+). Join Lord every Monday, Wednesday & Friday for the best workout of your life... and it'll take no more than 20 minutes. That's right! You'll get hours worth of results in under 20 minutes... and you don't even have to leave the house. Each exercise is presented with options regarding level of fitness, allowing you to maximize results without injury.

H20+ will help you build endurance, shred fat, and adds fun variation to your fitness routine. With modifications throughout and only 3 (non-consecutive) days a week, there’s no room for excuses! There are 48 routines over the course of 16 weeks, including bonus content such as dieting ideas & exclusive workouts. It’s a full-body interval training workout with short, sometimes active, rest periods that works every muscle group in your body. It’s short. It’s sweaty. But once those 20 minutes are over... you're done.

How to participate:

  • Step 1: You MUST have an active Facebook account. (This program will take place in a private group on Facebook)
  • Step 2: Click any of the our "Cycle" options and pay through the link.
  • Step 3: Upon payment receipt, you will be linked in to our private group, and your fitness journey will begin.


  • All participates MUST purchase each cycle or entire series to participate in program.
  • If you've purchased a single cycle, you will be taken out of the group once that cycle has ended.
  • Videos will be posted every Monday, Wednesday & Friday morning throughout each cycle. Once that cycle is over, those videos will be taken down and a new cycle of workouts will be posted.

What you'll need:

  • A set or 2 of Dumbbells (10lbs. or under to vary the challenge)
  • A Resistance Band, Ribbon or Rope (Loop is optional)
  • A Kettlebell, 10lbs. Or under (Optional)
  • A Jump Rope (Optional)
35 session
60 session
75 session
4plus session


35 session
60 session
75 session
4plus session
4plus session

What is HIIT?

HIIT (High Intensity Interval Training) is a training technique that alternates between short bursts of high intense and recovery intervals. The high intensity intervals are performed at a relative high exertion level and can last anywhere between 10 seconds to several minutes.

What are the benefits?

Benefits include improvement in heart health and blood pressure, decreased insulin resistance that can help diabetes prevention and management, higher caloric expenditure during the exercise compared to steady-state cardio and higher exercise after-burn also referred to as Excess Postexercise Oxygen Consumption (EPOC).

How does it work?

There are different ways to approach a HIIT session. For example, you can incorporate high intense intervals into a traditional cardio workout such as running or cycling. The other way is to use different exercises and combine them to a circuit. The later method is a great way to add variety and target different body parts in one training session.

How often should you do HIIT?

Two to three (MAX) days a week is a solid amount of HIIT, as long as you give 24 hours of rest and recovery between sessions. So, it's recommended that you have 2-3 non-consecutive HIIT sessions in combination with resistance (strength) training sessions.