The 6-Week Foundation Programme
A structured start with coaching, nutrition support, and results you can measure
The Foundation Programme is how every successful member at The HIIT Locker begins. Six weeks of coach-led HIIT sessions, personalised nutrition coaching, weekly accountability check-ins, and full community support. A clear starting point. A result you can see and feel.
Find out if the 6-Week Foundation Programme is right for you.
What the Programme Is
Everything that has been missing every other time you have tried
Most people have started something before. A gym, a class, a diet, a running plan. They stuck at it for a few weeks, saw some early results, and then lost momentum when life got in the way. The problem is never willpower. It is the absence of structure, a plan that is genuinely built for you, and someone who notices when you start to slip.
The 6-Week Foundation Programme gives you all three. A training schedule that is adapted for your ability from day one. A nutrition plan built around your life, not a template. And a coach who checks in with you every single week, reviews your progress, and keeps you moving in the right direction.
What Is Included
How we work and why it matters
Three coach-led HIIT sessions each week
Every session is planned, coached, and adapted to your ability. Whether you are a complete beginner or returning after a long time away, the coach is with you throughout. Large group sessions cap at 24 people. Small group sessions run at ten to twelve. In both formats, your coach is actively coaching the room.
Weekly one-to-one nutrition coaching
Each week your nutrition coach reviews your food diary via MyFitnessPal, checks your weight and measurements, and makes the specific adjustments that keep you progressing. Small course corrections, consistently applied, are what produce lasting change.
Personalised calorie and protein targets
Your targets are set at the start of your programme based on your body composition and your goal. They are not generic. They are built for you, reviewed each week, and updated as you progress.
A full nutrition video course and personalised meal plan
A 2.5-hour video course teaches you how to track your food accurately and how to eat flexibly enough to sustain the results you build. The meal plan is tailored to your calorie and protein targets. You learn to eat in a way that works around your real life.
Private community access
Access to The HIIT Locker Facebook group, where members support each other, share progress, and stay connected between sessions. Many of our members have formed genuine friendships here. The community is active because people choose to be part of it.
Two-week money-back guarantee
If the programme is not right for you, for any reason, within the first two weeks, you get a full refund. No conditions. No awkward conversations. We would rather you tell us it is not for you than stop coming.
Real people Real results
What to expect at the end of six weeks
By the end of week two, most members notice a significant difference in energy and fitness. Sessions that felt impossible in week one start to feel manageable. The nutrition coaching starts producing results that show up on the scales and in how clothes feel.
By the end of week six, the change is visible. Members typically report meaningful weight loss, a noticeable improvement in fitness, reduced aches, and a confidence in both training and eating that they have not had before. Most choose to continue.
How It Works
How the programme works from day one
01
Your onboarding
Before your first session, you meet with Phil or a member of the team. We take your starting measurements, set up your MyFitnessPal targets, add you to the community, and walk you through everything you need to know. You leave knowing exactly what to do.
02
Your first six weeks
Three sessions per week, each one coached. A nutrition coach checking in on your week every seven days. A meal plan and video course to guide your eating. And a community of people doing exactly what you are doing, all at different stages.
03
Your decision at week six
At the end of the programme, you review your progress with your coach. Most members see results they are proud of and choose to continue as Platinum Members, maintaining the routine they have built and continuing to progress.
Common questions about the Foundation Programme
How much does the programme cost?
The 6-Week Foundation Programme is £297. This covers all training sessions, weekly nutrition coaching, the video course, your personalised meal plan, and community access.
Is there a nine-week option?
Yes. If three sessions per week does not suit your schedule, the nine-week option offers two sessions per week with the same nutrition coaching and support structure.
What if I miss sessions during the six weeks?
We add time on. The goal is for you to complete your full programme allocation, not to stick rigidly to the calendar. Life gets in the way and we plan for that.
Do I need any equipment or experience?
No equipment and no experience needed. Everything is provided in the sessions. Your first session will be as much about learning what we do and how we do it as it is about training.
What happens after I apply?
Phil or a member of the team will call you back within one working day to have a short conversation about your goals and whether the programme is right for you. There is no commitment at that stage.
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