Why Kiana’s Workouts Get Results


Kiana's experience leading thousands of televised workouts that have motivated millions is now available for you online. She has helped millions of people around the world and can help you too! Kiana created the trend setting fitness show that became the "#1 rated fitness show in the history of ESPN after only 1 week of airing."

Kiana_White_Dress_TVLogos300xKiana is a trusted health and fitness authority and is a key source of information, Kiana's Flex Appeal shows are airing around the globe today and she is recognized around the world as a role model to millions.

Kiana has a loyal following and top reputation around the globe including top publications and television shows including: USA Today, Access Hollywood, EXTRA, TV Guide, Entertainment Weekly, SHAPE, Men's Health, Sony Pictures and the United States Sports Academy.


Everyone should lift weights. Cardiovascular exercise alone won't help you increase all important lean muscle.

  • Adults lose approximately 1% of bone mass per year.
  • Strength training can prevent osteoporosis, stop and even reverse bone loss.
  • Lifting weights can improve balance, agility and coordination which is ideal for staying active an injury prevention, resulting in a 40% loss in falling injuries.
  • Strength training has been called "Nature's prozac" for it's anti depressant qualities.
  • Lifting weights helps add lean muscle which means your body burns more calories all day long because more calories are used to maintain muscle than fat! It can increase your metabolism by 15%!
  • By lifting weights, you will improve your posture, look more confidant and younger.



Join Kiana's Online Training Gym and workout with Kiana 3 times per week using only free weights and your own body weight. You will get the body you want and get in the best shape of your life!

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To get the maximum benefit from every repetition, you must perform a regular, professionally structured workout program. You cannot do a few curls here and there, you won't get any results. As you get stronger, you will ultimately reach a point where you need to change up your routine, do exercise modifications and push your muscles a bit harder to continue building lean muscle tissue. And the only way to do that is with weights. To shape up and get fit, building muscle tissue is essential.

Muscle tissue burns about 15 times as many calories as fat, even when you're not exercising, so as your lean muscle diminishes, your metabolism (your body's calorie-burning ability) drops. If you do nothing to stem the loss, you could wake up on your 65th birthday and find that you have lost half of your lean body mass and replaced it with twice as much fat!

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The reason High Intensity Interval Training works better for fat loss is this: When you do a cardio session at the same pace the whole time, your body goes into what is called steady state. This means that your body has adjusted itself to the speed you are going and tries hard to conserve energy (calories). Basically, you aren't maximizing your time spent working out to get the best results. You will be able to avoid this and burn more calories and FAT by doing interval training. We offer interval training sessions of varying duration and intensity for all levels and schedules.



As a Member of Kiana's Online Training Gym, you will get new and challenging HD workouts every month that you can do anywhere using only free weights and your own body weight. You will get both on demand and "live" HD workouts and video demonstrations of the exercises so that you do the exercises correctly. You get meal plans and food guides to help you with clean eating. Plus, access more than 500 high – definition fitness videos as a bonus. This Membership provides award winning instruction in a wide range of exercise routines for beginners to advanced levels. Members have unlimited access to the growing video library and can progress through the workouts at their own pace or follow the live class schedule.

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Join Now! Sign up for our Monthly Membership


Check out our 6 month membership and save! Here



  • "#1 rated fitness show on ESPN achieving the highest ratings in the history of the network after only 1 week of airing!" ESPN Network
  • "Kiana is a powerful role model for women and mom's worldwide!" Barbara Corcoran, MSNBC Today Show
  • "Best in Fitness" – USA Today
  • "The Queen of Fitness!"—Access Hollywood
  • "TV's Top Trainer!"— Cosmopolitan Magazine
  • "Fitness Guru"—EXTRA
  • "Worldwide marketing appeal!" Kevin Harrington, "Shark Tank" ABC, TV Goods
  • "Kiana has the Power to Energize Everyone!"—Entertainment Tonight
  • "Southland's Fitness Expert"—FOX 11 News
  • "Kiana is a Legend in Fitness"—FitTV
  • "Global authority in health and fitness" —Sony Pictures
  • "Exer-Vixen!"—Maxim Magazine
  • "Top TV Workouts!"—Fit Magazine
  • "Top 10 Cable Shows to Watch!"—Entertainment Weekly
  • "Kiana defined an era!" Pilgrim Films
  • "Princess of Power!"—TV Guide
  • "Top Digital Mom!" OC Family Magazine
  • "One of the most significant Alumni"—UCLA
  • "Fitness Guru" – E!
  • "An expert at helping Moms get their pre-kid bodies back!" – CBS Health
  • "Kiana has made an indelible mark on the 20th century!" CBS Late Show
  • "Kiana is extremely knowledgeable, presents her material well and her fans love her." ESPN Programming Dept.

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