The Smarter Way to Train for More Results in Less Time
Kayezen is redefining workout experiences with a smarter, more efficient approach.
We're excited to introduce our collaboration with Kelsey Heenan, a renowned fitness coach who embodies the essence of high-efficiency training. Together, we're bringing you a series of innovative micro-workouts with the Kayezen VECTOR that promise more results in less time, perfectly aligning with the busy lifestyles of today. These workouts, available exclusively on the Kayezen Limitless Training platform, are designed to be high intensity yet low impact, ensuring a balanced approach to fitness that respects your body and time constraints.
Kelsey Heenan
Meet Kelsey Heenan, an acclaimed fitness coach renowned for her efficient and effective workout strategies. She stands at the forefront of modern fitness, blending her extensive experience as a certified trainer and nutrition coach with a passion for impactful, efficient workouts. Co-founder of The Daily Kelsey and HIIT Burn, her approach is deeply rooted in her personal journey of transformation, inspiring her to help others achieve a healthier, more balanced lifestyle.
“True fitness is about more on training smarter, not longer,” Heenan says. “With the VECTOR and the BUILD. MOVE. BURN. method, you can see results from just 10 - 20 minutes of micro-workouts each day.”
Why Less Is More
Heenan champions the philosophy of quality over quantity in fitness. "Effective training is about the right kind of stimulus, not hours of exercise," she explains. "That's the essence of BUILD.MOVE.BURN. – intense, low-impact workouts suitable for all fitness levels and adaptable to any schedule."
The Science of Efficient Workouts
Heenan emphasizes the scientific foundation of BUILD.MOVE.BURN. "Kayezen's approach is grounded in proven sports performance and rehabilitation techniques,” she says. “They’ve developed a methodology and system that’s about gaining strength and resilience through smarter, not harder, training methods,” she adds.
Achieve More Results in Less Time with Kelsey Heenan
Below is a series of micro-workouts that Kelsey and team have collaborated on. We suggest performing two to three micro-workouts per day for full body strength training.
How They Work
Kayezen’s BUILD.MOVE.BURN approach:
BUILD: All exercise segments begin with a 10 second isometric hold to activate the targeted muscles. Isometrics are widely recognized for their ability to build strength and endurance with less stress on joints.
MOVE: Immediately following the 10 isometric hold BUILD phase, we transition to the MOVE phase. Here you perform 10 dynamic reps with a core focus on posture, form and range of motion patterns to athletically engage the targeted muscles.
BURN: After we complete two rounds of both the BUILD and MOVE phases, you enter the BURN phase with FINISHERS designed to turn your body into a fat burning furnace and raise your performance and mental endurance thresholds.
Workout 1: Lower Body
You’ll isometrically hold a Single-Leg Stance for 10 seconds for the BUILD, then perform a set of 10 repetitions of the Side Step Reverse Lunge for the MOVE, then a Split Squat 555 as the BURN. For that BURN with the Split Squat 555, you’ll lower yourself down for 5 seconds, hold for 5 seconds, then come back up for 5 seconds. You’ll repeat that for 4 repetitions.
Workout 2: The Adductors
You’ll isometrically hold an Adductor Squat for 10 seconds for the BUILD, then perform a set of 10 repetitions of the Adductor Lateral Walks for the MOVE, then Adductor Squats 555 for the BURN. For that BURN, you’ll lower yourself down for 5 seconds, hold for 5 seconds, then come back up for 5 seconds. You’ll repeat that for 4 repetitions.
Workout 3: Obliques
You’ll isometrically hold an Oblique Lift with the Long Handle for 10 seconds for the BUILD, then perform a set of 10 repetitions of the the Oblique Lift for the MOVE, then a Half-Kneeling Oblique Lift with a 335 tempo for the BURN. For that BURN, you’ll perform 3 repetitions of the lift, hold for 3 seconds, then repeat 5 times.