The 18 Min Workout That Will Transform Your Life

The 18 Min Workout That Will Transform Your Life

If there’s one thing for sure, we know a thing or two when it comes to fitness. FitazFK has been around for over three years, together we’ve got over 30 years of fitness experience combined and not to mention the 40K bodies we’ve transformed with our guides!

 But what’s the secret? No magic pill. No crazy fad diets. No hectic workouts. Just 18 minutes a day, for 28 days. Welcome to the Insta-famous, FK method. A proven method that works time and time again. It’s the ultimate formula to help you reboot and transform your fitness mentality for life! Our guides are so effective and addictive, you’ll finally achieve that manageable, healthy lifestyle you’ve always dreamed of! So let’s break it down…

Get started with your BFF  here. 

Get started with your BFF here. 


Throughout our experience, we’ve found short-term challenges are the most effective as they are both realistic and achievable. But the FK method is so easy to follow, we can guarantee you’ll fall into long-term lifestyle change. Our guides provide you with the fundamental knowledge and practical experience to maintain this lifestyle indefinitely. Like we said, fk fad diets and quick fixes!

Each workout is only 28 minutes long. 5 minutes of warm up, 18 minutes of the conditioning phase and 5 minutes cool down. Sounds easy right? Minimal time, maximum benefits. Each session will push your body into the 60-80% fat burning zone while increasing strength simultaneously. So it’s important to push your limits and give it all you’ve got during these sessions! Don’t worry, we’ve broken it down into three fitness levels (beginner, intermediate and advanced) so EVERYONE can complete it!

Oh and did we mention these workouts increase your metabolic rate? Which means, you burn calories for hours after your session – even while you sleep!

By using the Every-Minute-On-The-Minute (EMOM) system, we’ve created accountability so everyone can complete their workout effectively. While it’s important to maintain your intensity throughout your workout, rest elements are also taken into consideration. We’ll touch on this a little bit later…


Phase 1 is the most challenging yet crucial and body-changing. Our girls see the most change during this phase, often losing between 3-5KGs in just 7 days. Phase 1 optimises your body’s ability to flush your liver and kidneys as well as rid itself of nasty toxins. This one week process will enhance your body’s natural ability to detox and cleanse as a healthy liver and kidneys burn fat more effectively. While it’s the most difficult, it’s the most motivating to keep you going for the remaining 3 weeks!

What can you expect? We guarantee you’ll feel lighter, less bloated, full of energy and your sleep patterns will also improve!

Get guaranteed results in the first 7 days  here.

Get guaranteed results in the first 7 days here.


Our workouts are designed to be used anytime, anywhere, with very little equipment. So whether you’re constantly travelling, don’t have access to a gym or simply want to train at home, you can get FitazFK anywhere! Literally.

Each workout is based on an EMOM system.

1.     At the start of the minute, complete your exercise at the desired fitness level (10, 14 or 18 reps)

2.     Once you have completed your repetitions, any remaining time is your rest time. Ie. If you complete 14x reps in 35 seconds, you have 25 seconds to rest!

3.     Begin your next set at the beginning of the next minute. Complete 3 rounds of this.

4.     Each exercise will take you three minutes to complete. 3minutes x 6 exercises = 18 minutes!

Hot Tip: Try to familiarize yourself with each exercise before completing your workout to prevent any lag-time and overlapping of minutes. Preparation is key!


After making it through what seems the toughest seven days, welcome to the phase where you will get up and close and personal with your body's needs and food sensitives. This is where you'll really understand how food makes you feel. Now that you've worked hard to cleanse and detox your body in phase 1, it's time to reinstate common foods to identify any food allergies that can be harmful to everyday life and preventative to your desired body results. For coffee lovers, phase 2 also reintroduces caffeine, but for now, stick to long blacks on your dairy free days! 

Get started with your 28 Day Bundle  now. 

Get started with your 28 Day Bundle now. 


You have reached the final stage! Hooray! Phase 3 is all about learning how to sustain the healthy lessons you have learned so far. FitazFK isn't a quick fix, it's a fking transformation of your body, your mindset and your life. Our guides are designed to intensively boost your bod and put you on track for a healthier, holistic lifestyle. 

Need a little bit more motivation? Tracking your progress with a photo is one of the most successful and motivating ways to see results!

We’ve transformed over 40K bodies worldwide – check out some of the incredible changes below.


Ready to start? Get everything you need with our 28 Day Bundle Now. 



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