BodyBoss 12 Week Fitness Guide


BodyBoss 12 Week Fitness Guide


The BodyBoss 12 Week Fitness Guide is an exercise program that gives you step by step instructions on how to get your best workout done every day for 12 weeks. What is the #BossEffect? It’s the afterburn effect, achieved by using HIIT methods during a 12-week exercise program. 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 – #BossEffect. I was contacted by BodyBoss for a collaboration and they were kind enough to send me a package that included a yoga mat, a branded sleeveless shirt, a matching hat, and a 12-week program guide.


This 12-week guide gives you step by step, day by day, workout instructions to help you achieve your fitness goal.

With so much handy information and worksheets available, it’s definitely going to make planning easier for my fitness journey. The best part of this program is that it’s designed to help you workout anytime anywhere – living room, backyard, beach -no more excuses!


What’s in the Ultimate Body Guide

  1. 12-week Fitness Program
  2. Optimized Training Cycles
  3. Bonus: Pre-Training Program
  4. Optimal Exercise Combination for Best Results
  5. High-Intensity Circuits (HIIT)
  6. Power-Up Workouts
  7. Body Bonus Tips
  8. Exercise & Stretches Glossary
  9. Body Goals Worksheet


The BodyBoss program includes a 4-week pre-training set of exercises for beginners. It’s available as an Ebook or Printed Guide. Starting the 4-week pre-training set is highly recommended for anyone who has just had a baby in the past 12 months or those who don’t exercise regularly, so you can ease into the program. It’s not recommended for women who are less than 6 months post-pregnancy.



The regular 12-week fitness program is divided into 4 cycles with 3 weeks worth of daily exercises each. Starting from Level 1: Kick-Start and ends with Level 4: Boss Level. Included is a Body Goals Worksheet to track progress and compare the ‘before and after’ results. The program is so carefully laid out and very easy to follow.  At the beginning of every cycle, you see a guide that includes 10 minutes of warm-up exercises/stretches. Then it’s followed by a HIIT circuit with full picture diagram, time limit and repetition info. The exercises vary and focus on different body parts daily.



The HIIT routines shown in this guide are full of variety with exercises I’ve never done before, and it’s like a shock to my system. In a good way! Muscles I’ve never worked on are now getting targeted and body parts that have been dormant are now awakened.


My muscles were sore during the first few days of the first week.

Some muscles I usually don’t focus on finally got their time to shine. As I progressed through the daily exercises, my muscles were quicker to recover and I noticed feeling stronger. The repetitions and types of exercises will definitely get your heart rate up. I was huffing and puffing, and still do, especially when it comes to jumps and burpees. Then there are workouts that require you to use your bodyweight like planks, squats, and push-ups. Oh boy, I start to shake! It gets intense, you sweat a lot, but it feels so good. Each week includes a cardio and recovery day, which I take time to head to the gym and do light exercises or whatever the program tells me to do. By the second week, you really start to notice your energy and stamina improve.



The typical workout includes a 10-minute warm-up, 14 mins or so of your day’s training program, 10-minute cool down and that’s it


The overall workout from arm up to cool down could vary from 37 mins to 47 mins. It’s amazing how much you sweat for such a short period but it sure gets your whole body going With a little over a month into the program, 1 full cycle, I have lost 12 lbs. My body is a lot more toned and I’ve noticed inches lost in my stomach, thighs, and arms. I have so much more energy during the day and I know the muscles are burning the fat even during recovery days. I’m so stoked and excited to see what I can achieve after these 12 weeks.


Every year, I write up my resolutions and it always looks like this: get fit by summer, hit the gym consistently, eat healthily and etc. Guess what happens after a month or so? FAIL. Gyms get empty and all those ‘resolutioners’ disappear. We are all guilty of that. So, this time I’m going to do the opposite. My goal is to achieve all this before the New Year starts, so I can begin the year looking and feeling good already. Then from there, maintenance and consistency.


Get yourself out of that funk, or stop doing those routine exercises that don’t get you anywhere and try this HIIT program. Show your body who’s boss and give it that much needed TLC it deserves. Join the #BossEffect and be a #BodyBoss.


When you do try it, feel free to share your journey – pics, links, or comments below. I would absolutely love to see your progress. Let’s do this! BOOM!



***Disclaimer: This is a sponsored post in which products were provided to me for free in exchange for my review. All opinions are my own. This post may contain affiliate links.**


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  1. December 2, 2016 / 12:48 pm

    I love that you did this as a pre-New Years resolution, which good for you coz I find December the hardest month to be good with my diet. Can’t wait to hear about all your progress! You go girl!

    xoxo Rina

    • missmerryl
      December 4, 2016 / 8:49 pm

      Thanks babe! Exactly why I wanted to start now, I don’t wanna start the New Year in worse shape. Time to really get it going the next few weeks 🙂

    • July 23, 2017 / 5:15 am

      Keep it up girls.I hope now that summer is there all of you keep challenging yourself. Me and many of my friends were struggling a bit with the PDFs – we printed them, forgot them somewhere and had no real tracking. If you like to turn your PDF training plan into a smart fitness coach with 1 click for free. Check out to get Interactive training in messenger.

  2. Lauren
    January 10, 2017 / 9:34 am

    Hi! Are you still doing this program? I am looking into it, but I can’t tell whether or not it will be a good choice for me. I went to a physical therapist last year because of some lower back issues and she was dead set against Burpees, which a lot of HIIT programs use. She said that it was really easy for people to injure themselves with that exercise. Are they used a lot?

  3. Tracy Stenson
    January 16, 2017 / 8:57 pm

    What is recommended at the end of the 12weeks to stay on course?

    • missmerryl
      February 22, 2017 / 4:38 pm

      Hi Tracy,

      You can go back to regular exercises and I’m pretty sure if you’re up for it, you can restart the challenge again from week 1.

  4. missmerryl
    January 17, 2017 / 9:57 pm

    Hi Tracy,

    You can go back to regular exercises and I’m pretty sure if you’re up for it, you can restart the challenge again from week 1.

  5. Angela Kruse
    February 17, 2017 / 7:11 pm

    Did u do the previous program? I just finished the previous program I have gained 2lbs but have lost inches. Did this happen to u at first? I’m getting discouraged I eat very clean.

    • missmerryl
      February 17, 2017 / 7:15 pm

      Hi Angela! Like most workouts Ive done in the past, it’s normal to gain weight because muscles weigh more than fat. Checking the scale isn’t as accurate as seeing inches lost. So you’re on the right track! Eventually the more muscle you gain, it will burn off fat and you’ll definitely start seeing results

  6. March 9, 2017 / 5:34 pm

    I am definitely going to look into this!

  7. SUZIE
    March 9, 2017 / 6:14 pm

    I loved this and definitely need it TOO! tHANK YOU FOR SHARING!!

  8. July 2, 2017 / 3:54 am

    Hi – me and many of my friends were struggling a bit with the PDFs – we printed them, forgot them somewhere and had no real tracking.

    If you like to turn your PDF training plan into a smart fitness coach with 1 click for free.
    Check out to get Interactive training in messenger.

    It’s simple:
    Upload your workout plan
    Get smart training in your messenger for free

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