Does BodyBoss Work for Fitness and Fat Loss?

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The BodyBoss program combines high-intensity interval training (HIIT) workouts with eating plans. It is designed to help users gain muscle, lose fat, and get healthier.

While it may seem difficult to fit training into your daily schedule, BodyBoss suggests exercise "snacks" as short as 20 seconds long, performed a few times a day, to improve health and fitness. And HIIT is a proven a time-effective option for exercise that may maximize fitness outcomes compared to other types of exercise.

There are endless options for online fitness programs that utilize HIIT as a basis for improving health and fitness. The BodyBoss Method promises robust results in as little as 24 minutes, three times per week. 

What Is the BodyBoss Method? 

The BodyBoss Method is an online fitness training and nutrition coaching company that primarily offers written workout guides and diet plans. There’s also an app, and when you purchase a program, you unlock videos and other resources for your program within the app. You can opt for online-only access, print-only access, or hybrid access. 

For example, you can choose the Ultimate Body Fitness Guide, which, according to the BodyBoss website, will allow you to “discover the power of HIIT to get results fast.” This specific guide is a 12-week program with three four-week cycles that increase in intensity. 

Many of the other programs are shorter, such as the 30-Day Fit Challenge and the six-week Tone Guide. All BodyBoss fitness programs use a wide range of exercise types, including bodyweight, plyometric, unilateral, resistance, cardio, and circuits. 

How Does BodyBoss Work?

The BodyBoss Method primarily focuses on HIIT training. That's one of its five core components, all of which serve a unique purpose. 

High-Intensity Interval Training

HIIT involves intervals of intense work followed by intervals of rest. This type of training can take many shapes: Running sprints, cycling intervals, circuit training, many CrossFit workouts, and bodyweight resistance training can all be considered HIIT exercise. Either way, these bursts of intense anaerobic exercise are an efficient way to get in your physical activity.

Bodyweight Exercises

Bodyweight movements, such as air squats and push-ups, help you get stronger with no equipment and minimal space. That makes them ideal for people who like to exercise at home.

The level of resistance that bodyweight exercises provide is obviously limited (to your bodyweight). But these moves can still effectively improve your fitness and increase the strength of your major muscle groups.

Plyometric Exercises

Also called jump training, plyometric exercises focus on explosiveness. Think: jump squats, clapping push-ups, burpees, and tuck jumps. Plyometric moves can increase strength, power, speed, and muscular endurance.

According to the BodyBoss Method, these movements can also “preserve and build lean body mass, keeping your muscles toned.”

Unilateral Exercises

Unilateral exercises work only one side of the body at a time. Examples include single-leg squats, side planks, and single-arm rows. BodyBoss includes unilateral exercises to help you discover and remedy any muscle imbalances, as well as increase overall body awareness.

Progressive Overload

The principle of progressive overload involves a gradual increase of stress to your body in order for it to keep making positive physiological changes. For example, you won’t get any stronger if you don’t gradually increase the weight with which you perform reps of an exercise or the number of reps you perform at any given weight.

Ways to induce progressive overload include adding weight; performing more reps; slowing down the tempo of your exercises; reducing the rest interval; or increasing the work interval. The BodyBoss Method claims that this is the “secret sauce” that lifts it above other online fitness programs.


On the BodyBoss Method website, you’ll notice some strong claims, such as “The workouts accelerate fat loss and improve fitness, as well as rapidly toning the body” and “The BodyBoss Method switches your body into hyperdrive to supercharge fat loss and kick start your metabolism.” 

You’ll also notice that each of these claims has an asterisk. Scroll to the bottom of the website and you’ll see the disclaimer: “*Result may vary. Strict adherence to our exercise guide is required for best results.”

That’s true for pretty much any exercise program, but it’s worth checking out whether BodyBoss’s claims are scientifically valid. 

BodyBoss Fitness Programs

BodyBoss leans on hyperbole to highlight the benefits of its fitness programs, but the core components certainly can offer results if you adhere to them. 

Time and time again, HIIT has been proven more effective than continuous endurance exercise. It helps burn more calories in less time and increases post-exercise metabolism compared to other forms of physical activity.

In addition to improving fitness levels, HIIT may also decrease markers for disease and help you gain some muscle mass, though the latter is more likely for people who were inactive before starting the program.

As for BodyBoss’s claim to fame—excess post-exercise oxygen consumption (EPOC), also known as the “afterburn” or the “Boss Effect”—it just might be true, since HIIT has been shown to increase resting energy expenditure for up to 24 hours post-workout. In some cases, HIIT has been shown to lead to an increase in post-exercise oxygen consumption as high as 42%.

One study found that five weeks of 20-minute HIIT workouts performed four days per week improved oxygen consumption by 9%, about the same compared to a group who cycled continuously at a moderate effort for 40 minutes, four days per week. That proved that HIIT workouts were much more efficient than steady-state workouts.

The verdict: BodyBoss’s claims are scientifically grounded, but extreme. Don’t be surprised or disheartened if you don’t lose as much weight as fast as BodyBoss promises you will (even if you follow instructions to the letter). 

BodyBoss Nutrition Guides

There’s no mention of whether BodyBoss nutrition guides are written or endorsed by registered dietitians, which, according to federal law, are the only type of nutrition professional who can provide meal plans to treat any health condition.

The BodyBoss nutrition guides are meant to serve as healthy eating guides for people who are already in good health. If you have any sort of medical condition, such as diabetes, hypertension, or heart disease, talk to your doctor before purchasing a BodyBoss nutrition guide. 

Based on the information BodyBoss provides on its website, the nutrition programs seem to follow basic healthy eating guidelines outlined by the U.S. Department of Agriculture (USDA).

Is the BodyBoss Method Safe? 

The BodyBoss Method is safe for anyone who is generally in good health and has a basic knowledge of fitness and nutrition. You should talk to a doctor before purchasing a BodyBoss program (or any exercise program) if you: 

  • Are pregnant or nursing
  • Have cardiovascular disease
  • Have an autoimmune disease
  • Have type 1 or type 2 diabetes
  • Have kidney disease
  • Have arthritis, osteoporosis, or another degenerative skeletal disease
  • Are being treated for cancer or recently completed cancer treatment
  • Are recovering from a sports injury or surgery

Additionally, if you’re a complete beginner to exercise, it’s usually best to work with a fitness professional who can help you learn proper form for exercises and teach you how to prevent injury or overtraining syndrome. 

If you are interested in a BodyBoss nutrition guide, you should first check with your doctor if you: 

  • Are pregnant or nursing
  • Have a digestive disorder or disease
  • Have severe food allergies or intolerances
  • Have type 1 or type 2 diabetes
  • Have had or are currently managing an eating disorder such as anorexia, bulimia, or binge eating

Working with a registered dietitian is always the best way to get nutrition advice and meal plans, but a BodyBoss program may work for individuals who don’t have any specific conditions or allergies that limit their food options. Also keep in mind that BodyBoss nutrition guides don’t comply to any one diet, so they may not work for you if you follow a vegan, vegetarian, keto, paleo, or other diet.

Sample BodyBoss Workout

HIIT workouts involve intense bursts of exercise followed by an interval of rest. BodyBoss workouts specifically include a combination of cardio, plyometrics, unilateral, and bodyweight exercises. 

An example of such a HIIT workout looks like this: 

Four rounds total, 30 seconds of each movement, 30 seconds of rest between each movement. Rest one full minute in between rounds. 

If completed as written, this workout would take you 24 minutes (five minutes for each round, plus one minute of rest after each round, or a total of six minutes per round). 

Frequently Asked Questions

Is there a BodyBoss app?

There is no BodyBoss app. The program is only available through print and digital online versions.

How many calories does BodyBoss burn?

The number of calories burned during BodyBoss varies with each exercise, and there is no guaranteed number of calories you can burn during a single workout. To best estimate the number of calories you're burning, use a calories burned formula or a calories burned calculator.

Do I need special equipment to do BodyBoss workouts?

While many BodyBoss workouts use bodyweight only, some sessions do require dumbbells or other weight-lifting equipment.

A Word From Verywell

High-intensity interval training is a proven workout method proven workout method for losing weight and body fat, improving fitness, and increasing health. However, so is traditional moderate-intense exercise. In the end, making progress toward your health and fitness goals requires dedication and consistency, and the best type of workout will always be one that you can stick to. 

Always talk to a doctor before starting a new fitness program if you have any medical conditions that may interfere with or worsen with the program. 

12 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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By Amanda Capritto, ACE-CPT, INHC
Amanda Capritto, ACE-CPT, INHC, is an advocate for simple health and wellness. She writes about nutrition, exercise and overall well-being.