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What is BodyBoss exactly?

BodyBoss is a 12-week step-by-step fitness guide that fits seamlessly into busy lifestyles. Our mission is to create a global health movement by making BodyBoss a way of life for every modern woman. Through using our no-fuss, foolproof structured guides, we will help women unlock their body potential and get the best body they’ve ever had.*

How does the Ultimate Body Fitness Guide work?

The Ultimate Body Fitness Guide is a 12 week step-by-step fitness program formulated with 4 cycles of 3 weeks. Week on week, the difficulty and intensity of each cycle gradually increases allowing your muscles to adapt and push itself.

The BodyBoss method is a unique formulation of exercises such as bodyweight resistance, plyometric (jump training), unilateral and cardio exercises stimulating as many muscles as possible during each routine. This combination accelerates fat loss, improves fitness and rapidly strengthens and tones the body.*

How is the program structured?

Each Monday and Wednesday, you'll complete a high-intensity circuit, no more than 24 minutes each, that pushes the body to an intense level to unlock the #BossEffect.* Monday is legs and booty. Wednesday is arms, abs and core.

Fridays are for our unique Power-Up Workouts which is a short but mighty 6 minute workout and works every muscle in the body.

When following a HIIT program, it’s essential to allow the body adequate time to repair itself and rebuild muscle. In addition to two days of rest on the weekend, the BodyBoss Fitness Method includes active recovery on Tuesdays that encourages blood flow and Cardio every Thursday. You have the freedom to choose the type of cardio you want to complete, to fit in with your lifestyle and preferences.

How many workouts are there?

When you purchase the Ultimate Body Fitness Guide, we throw in a bonus 4 week Pre-Training Guide which gets you ready for the main program which is 12 weeks long.

Over the course of 16 weeks, we have 60 exercises to keep your workout sessions fresh and challenging! The constant rotation in exercises activates as many muscles as possible, drives fat burning and is a key component of the BodyBoss success.*

Can I do more than one workout a day?

Our guide has been designed by experts to push your body to its limit.* As a beginner, we recommend that you follow the guide until you are comfortable with the workouts before pushing yourself further. Even as a seasoned fitness junkie, we caution you against doing more than one workout a day on the same body part. We do not want to strain your muscles as this might cause injuries and tears.

How many calories are burnt per workout?

Given the variety of workouts provided in our guide, the number of calories burnt per workout varies greatly based on the intensity on different days. Calories burnt are largely dependent on an individual's weight, height and metabolism. We highly discourage you from counting calories and instead encourage you to focus on the quality of foods that you're eating, ensuring you eat clean and healthy. We are launching our Nutrition Guide very soon so sign up for our newsletter or follow us on Instagram @BodyBossMethod for updates on when we will release this!

Should each workout be done at a specified time of the day (eg night/morning?)

We recommend that you try to stick to the specific days on which the workouts are planned in our guide. This is because the BodyBoss method was expertly designed to allow for things such as recovery a day after an intense workout. That said, we know that life can get in the way of things, so changing days now and again can't be avoided now and again!

Will the Online Edition provide any gifs or videos for me to better follow along?

Yes! Our Online Edition is now interactive with animated exercises that is easy to follow. If you are using the desktop, simply hover your mouse over the exercises on the workout page and the GIF will play automatically. If you are using your mobile/tablet, simply click the play button.

We are currently also working on providing videos to follow along and hope to have them for our members who have purchased our guides very soon! Follow us on Instagram @BodyBossMethod, Facebook @BodyBossMethod and Youtube for the latest updates and exercise videos though.

What kind of exercise methods/styles are used in the guide?

The BodyBoss method builds on the success of HIIT workouts and is expertly formulated to include the following exercises in our workouts:

Bodyweight Resistance Exercises

These are simple, effective and free. No tricky equipment or weights are required as you use your own bodyweight as the sole form of resistance. Examples of bodyweight exercises include push ups, sit ups, squats and lunges.

Plyometrics (Jump Training)

Plyometrics (or plyos) are explosive exercises designed to build strength, speed and coordination.* Examples of plyos include jump squats, jumping lunges, box jumps, bench hops and using a jump rope.


Cardio relies on the heart to shuttle oxygen to your muscles and raises your heart rate for an extended period. Such exercise has cardiovascular benefits, strengthening the heart and lungs, and is known to reduce your chances of developing many diseases.* Examples of cardio include brisk walking, jogging, swimming and cycling.

Unilateral Exercises

Unilateral exercises work one side of the body at a time and are ideal for improving balance and evening out any strength inconsistencies. Examples of unilateral exercises include lunges and plank rotations.

What exactly is HIIT?

High Intensity Interval Training (HIIT) is an explosive workout technique that has revolutionized the fitness world. HIIT involves repeated bursts of brief, intense anaerobic exercise performed at maximum effort, alternated with short periods of recovery. HIIT gets your heart rate up and keeps it up. BodyBoss HIIT workouts rapidly improve fitness, triggers fat loss and sculpts the body faster and with less time commitment, than any other workout. HIIT workouts torch more calories in less time, and studies show they increase the body’s ability to burn fat, especially unhealthy belly fat. An Australian study found women following a HIIT program lost six times more body fat than those who followed a low intensity, steady state cardio program.*

I am a complete beginner! Do you explain how to do each exercise?

Yes! We include step-by-step instructions for each exercise in our guide. This includes instructions for all 60 exercises and 12 stretches.

What do I need for each workout?

BodyBoss aims to be fuss-free so our workouts can be done anytime, anywhere. We require minimal to no equipment for workouts! Any equipment required can be easily substituted with everyday objects (e.g. shampoo or water bottles for dumbells). All you need is an exercise mat, towel, water bottle, killer playlist, timer and you're good to go!

Will these workouts make me bulky?

Don't worry, BodyBoss workouts are designed to keep you lean and fit! The workouts help accelerate fat loss, improve fitness, and rapidly strengthen and tone the body. This is especially so when paired with healthy eating, or our nutrition guide (coming soon) which provides delicious and healthy recipes for you to keep toned and lean.*

What should I be eating whilst on the BodyBoss Ultimate Body Fitness Guide?

Sticking to a clean diet by eating high-protein foods and cutting out processed foods such as refined sugar, margarine and vegetable oils will maximise your results. Boost your metabolism, torch fat and sculpt your body even faster by following the BodyBoss Super Food Nutrition Guide which is launching very soon!* Follow us on Instagram @BodyBossMethod and Facebook @BodyBossMethod or sign up for our newsletter to find out when our Nutrition guide is available to purchase.

Why BodyBoss

We could give you 101 reasons to do BodyBoss but here are 5 reasons you need to try at least 2 weeks of the BodyBoss Method.

1. Unlock the #BossEffect

BodyBoss workouts deliver big results in a short amount of time. They accelerate fat loss, torch calories and improve your fitness. Fast. You’ll also activate what is known as the afterburn effect – we call it the #BossEffect. This means a higher resting metabolic rate and more calories burned post-workout. You’ll burn fat even while you sleep!*

2. It doesn’t take much to get amazing results

As little as 24 minutes, 3 times a week is all you need to see results. Throughout the program, exercises increase in intensity and complexity as your fitness level improves and your body becomes more lean and toned. After completing the program, you’ll be in the best shape of your life.*

3. You’ll be bikini ready

Get ready to meet your Ultimate Body. The BodyBoss Method stimulates as many muscles as possible, to accelerate fat loss, improve fitness and rapidly strengthen and tone. The result: bikini-worthy abs plus sleeker arms, booty and thighs.*

4. It’s easy

Our step-by-step guide is easy to follow. All exercises are presented in a clear way and the circuits are fun and engaging. We include a worksheet so you can set your goals and track your progress. There’s minimal fitness equipment needed, and no expensive gym memberships or tricky apps.

5. It saves time

The BodyBoss Method is designed for busy women like you, to achieve optimal results in the shortest amount of time.* The workouts can be done in the backyard, in your bedroom or anywhere you have a spare 24 minutes.

What are the main benefits of the Ultimate Body Fitness guide?

Built around 3 core benefits, BodyBoss is all you need to break out that Ultimate Body!

1. Rapidly Burn Fat

The BodyBoss Method pushes you to work at maximum effort in short, explosive bursts, resulting in the #BossEffect.*

2. Re-invent Your Shape

BodyBoss high intensity workouts have the unique ability to burn fat fast while preserving your precious lean muscle mass. In just 2 weeks, you’ll begin to see your new figure unfold – toned, lean and powerful.*

Save Time & Money

The BodyBoss Method is perfect for busy women who want convenience as well as results. Our workouts can be done anytime, anywhere, with minimal equipment. All you need is 24 minutes and your A-game.

Why is your guide better than other guides out there?

BodyBoss is designed for the busy, modern woman who looks for efficiency with her time - it only takes 24 mins, 3 times a week and it can be done anytime, anywhere with minimal equipment! No tricky apps or gym membership is required to get the best body you've ever had. (Plus you will start seeing results in as little as 2 weeks!)* It's convenient and easy to use, with a comprehensive exercise glossary that is especially helpful if you are a beginner!

What is the #BossEffect?

The #BossEffect, also known as the afterburn effect, is a secret weapon of the BodyBoss Method! The BodyBoss Method switches your body into hyperdrive to supercharge fat loss and kick-start your metabolism. The magic lies in pushing your body into the anaerobic zone with high intensity circuits, resulting in a hike in your metabolism and greater calorie burn. Experts call this the afterburn effect. We call it the #BossEffect.*

How do I get the best results from doing BodyBoss?

Here are some tips to help you achieve your goals easier:

  • Cut out foods with low nutritional value, such as processed foods, refined sugar, alcohol, margarine and vegetable oils. They promote inflammation and can make you feel foggy, tired, cranky or swollen.
  • Focus on ways to eliminate stress from your life and add in new habits to relax, such as meeting up with friends, going for a walk or meditating.
  • Prioritize sleep because studies show that the quality and quantity of your sleep has an influence on weight loss. When sleep is poor, the body tries to conserve energy. Moreover, being tired also makes you less likely to work out and more likely to make poor food choices.
  • Cut out sugary drinks like soft drinks and sodas as they contain refined sugar and artificial flavors, all of which are stored as belly fat, and have absolutely no nutritional value. Swop these out for mineral water with some lemon.
  • Adequate hydration is key to enable your organs to operate effectively. Drink 1 liter of water a day as the minimum, but aim for 2 liters.
  • Detox baths (like an Epsom salt bath) are known to relieve inflammation, soothe aching pains and treat headaches. The magnesium in the Epsom salts help the body to produce serotonin to make you feel amazing and look even better.
Do you guarantee results?

Due to the differences between each individual's body, the results experienced may vary. However, BodyBoss is expertly designed to help you start seeing real changes in 2 weeks. At the end of the 12-week program, the user should feel stronger, leaner and more toned.*

How long does it take to start seeing results?

The BodyBoss Method is designed to help you start seeing amazing results in only 2 weeks! Hang on in there for the full 12 weeks and you will be in the best shape of your life.*

What if I miss a workout?

It's not the absolute end of the world, though best results are achieved if the guide is followed exactly! If you do miss a day, come back stronger and with even more determination to stick to your new routine - then we'll show you what being a BodyBoss is all about.

Will I regain the weight I’ve lost after doing BodyBoss?

Using weight as the sole indicator of your progress may not be the most accurate one because muscles weigh more than fat. We recommend to incorporate BodyBoss into your everyday lives, even after you've completed the 12 week program because maintaining your leaner and stronger physique takes less work than building up your fitness levels from scratch.

Is it suitable for males?

The BodyBoss Method is largely tailored to the needs and lives of the modern female to help re-invent their shape, burn fat and unlock their body potential. As such, males that engage the BodyBoss method may not find themselves pushed to their greatest capabilities.

Where do I send my Before & After photos?

We love hearing reviews and following the journey of our BodyBoss girls. Use the hashtags #BodyBoss or #BossEffect on social media or email us at hello@bodyboss.com

Are there any extra charges for a hardcopy such as printing/delivery fees?

No. We provide free delivery worldwide if you buy the Print Edition so there are no extra charges!

How do I get to your office?

Our main office is located in Singapore. The address is 20 Martin Road, Level 10, Singapore 239070.

Where is your office based?

Our main office is located in Singapore but we do have offices in the UK, Australia and India. While we only have a few offices located at certain parts of the world, we do deliver worldwide for FREE!

Are you looking for resellers?

Thank you for considering BodyBoss as your potential partner. Unfortunately we are not looking for any resellers/distributors at the moment. Sign up to our newsletters or follow us on Instagram @BodyBossMethod and Facebook @BodyBossMethod for the latest updates!

Do you have any discounts?

We are sorry but we don't have any discounts at the moment. Though you can save $49.50 when you purchase the BodyBoss Ultimate Body Fitness Guide Bundle which includes both the Online and Print Edition. Also remember to sign up to our newsletter to get great savings and emails about our sales or check our Instagram @BodyBossMethod and Facebook @BodyBossMethod for any special promotions in the future!

Do you have the BodyBoss Ultimate Body Fitness Guide in other languages?

We're sorry, our BodyBoss Ultimate Body Fitness Guide is currently available only in English. Stay tuned for updates on plans to release the guide in your language by following us on Instagram @BodyBossMethod and Facebook @BodyBossMethod!

Is this a subscription?

No, paying for our guide is a one off payment, there is NO subscription! Once you pay, that's it, you get to keep our guide for life!

How much do your guides cost?

Please visit https://www.bodyboss.com/products to see our prices.

How will the guides be delivered to me?

BodyBoss provides the option of either the Online Edition or the print edition (or buying both which is the most cost effective way to buy the guide). The Online Edition gives you instant access and you will receive a link to access your guide after order confirmation. The print edition will be delivered straight to your doorstep which is completely FREE worldwide!

Will the program/guide be updated frequently?

We know that there's always room for improvement and your feedback is always important to us so if you have any comments about any aspect of our guides please drop us a line at hello@bodyboss.com. We are currently working on the next guide… Stay tuned and follow us on Instagram @bodybossmethod and Facebook @bodybossmethod for the latest updates!

Are the guides available for Apple or Android?

Yes, our guides are suitable for all mobile and desktop devices.

Is there anyway for me to have a trial version of the guide before I purchase?

We recommend the full program so that you can be pushed to your fullest potential... We don't offer any trials at the moment, sorry about this!

How do I access the guide online?

Once you have made payment, a link will appear on the confirmation page as well as being sent to your email address to access the Online Edition. Do refer back to the same link if you wish to access the guide in future!

Do you ship everywhere?

We ship pretty much everywhere - and for FREE! Although sadly, we are unable to ship to Bhutan, Romania, Nigeria, Pakistan, Lebanon, South Africa, New Caledonia,Guernsey,Afghanistan, Albania, Algeria, Angola, Armenia, Azerbaijan, Bahrain, Bangladesh, Barbados,  Belize, Bermuda, Bosnia And Herzegovina, Brazil, Bulgaria, Cayman Islands, China, Chile, Colombia, Congo (Democratic Republic), Dominican Republic, Ecuador, El Salvador, Faroe Islands, Fiji, French Guiana, French Polynesia, Gambia, Georgia, Ghana, Gibraltar, Greenland, Honduras, Iceland, Jamaica, Jordan, Kuwait, Lebanon, Lithuania, Madagascar, Malawi, Maldives, Martinique, Mauritius, Mexico, Moldava Republic Of, Montenegro, Monaco, Morocco, Mozambique, Myanmar, Namibia, Nepal, The New Zealand, Oman, Panama, Papua New Guinea, Portugal, Puerto Rico, Qatar, Reunion, Russia, Samoa, San Marino, Saudi Arabia, Senegal, Seychelles, Sierra Leone, Sri Lanka, St. Kitts And Nevis, St. Lucia, Tanzania, United Republic Of, Togo, Trinidad And Tobago, Turkey, Tuvalu, Uganda, Ukraine, United Arab Emirates, Uzbekistan and Zambia.

Medical / Health
Is BodyBoss suitable for pregnant females?

While BodyBoss is meant to help you kick ass and get you the best body you’ve ever had, if you had a baby in the past 12 months, we recommend you get clearance from your doctor before embarking on this program. It is not recommended for women who are pregnant or 6 months post-partum.

I have a pre-existing medical condition, can I still utilize the fitness and nutrition guides?

If you have a pre-existing medical condition, it is always best to consult a doctor before starting on anything new. Your safety is our utmost concern so make sure to take care of yourself!

Are there age limits for this guide?

If you're looking to get in the best shape ever, then this guide is for you! We recommend people of all ages to utilize our guide, particularly those between 18-50 years. However for those below 18 years of age, we recommend to get parental consent as you are still in your growth phase and any decision about your health is something to be taken seriously! If you're over 50 please check with your GP/doctor.

Is this guide suitable for beginners?

The BodyBoss Method was created for individuals with a good foundation of fitness and due to the high intensity of the workouts, it is not recommended for beginners. However, to prepare for the main program, we include a FREE 4 week Pre-Training Program, which contains more simple exercises that focus on building cardio fitness and strength, with less jumping. If you feel unwell during the workouts, please stop immediately and consult a doctor. If you’ve had prior medical conditions, injuries or health issues, talk to a professional before starting on any training.

Refund - Guide

If you haven’t seen results in 30 days after the delivery or are not satisfied with BodyBoss then we offer a full refund!

If you’ve purchased the Print Edition or the bundle (Online and Print Edition) then you must post the book back to us. Once we receive this we will process your refund asap. Please note, since we offer free delivery, we do not cover the cost to ship it back to us if you would like a refund. If you purchased the Online Edition, we will refund you straight away and remove your access to your BodyBoss account.

Refund - Merchandise

We offer refunds and exchanges on all merchandise as long as it's unused and still in its original packaging, returned to us within 30 Days. Please contact us at hello@bodyboss.com to find out how to return it!