Programs
Choose Your Program
Three specialized programs based on your goals
Glucose Control
Core program to improve insulin sensitivity and lower HbA1c
- 12 progressive weeks (3 phases)
- 5 daily exercises (15-35 min)
- Based on ADA 2026
- No equipment needed
Fat Burn
HIIT + Core exercises to accelerate fat burning and strengthen abs
- 8 weeks intensive HIIT
- Specialized core work
- Maximum calorie burn
- After Foundation phase
Flexibility & Balance
Yoga & Tai Chi — new ADA recommendation for older adults and diabetics
- New ADA 2026 recommendation
- 2-3 times weekly
- Suitable for older adults
- Balance & flexibility improvement
Where to start?
Beginner: Start with Glucose Control — designed to safely build habit and fitness gradually.
Intermediate: After 4 weeks of Glucose, you can add Fat Burn on alternate days.
Older adults (60+): Start with Flexibility & Balance + simple daily walks.