9 Week Control Freak

Grab a towel and get ready to sweat. Eight rounds of high knees in true Tabata style (20 seconds on, 10 seconds off) will test your staying power—and shift your calorie burning into overdrive.

You’ll need a step for this high-intensity cardio session. Move as quickly as you can, but keep your knees up and watch your foot placement to maintain control and optimize your results.

The name of the exercise is exactly what this heart-pounding workout is—over the top. Stay focused and try to keep up with Autumn. You got this!

You’ll have to dig deep to power through this lung-busting cardio session. If your muscles aren’t on fire by the time you’re done, you didn’t go hard enough.

This workout requires fast footwork, so stay focused and keep your form tight as you fight the burn through eight rounds.

Grab your Control Track and channel your inner athlete with this total-body version of the classic football conditioning drill.

You’ll need weights and a step for this plyometric Tabata workout, which focuses more on explosive power than speed.

The Control Track makes this classic cardio move even more diabolical. Follow Autumn’s lead and give every rep everything you’ve got!

Autumn levels up the classic burpee with a jump lunge to incinerate even more calories.

You’ll perform a 180-degree turn during each rep of this lower-body blast that will set your legs on fire.

Autumn adds a twist to the movement to increase the challenge and push your limits.

In this version of the burpee, you’ll do a star jack instead of a regular jump—a small change that creates a bigger burn.

Autumn makes this exercise even tougher by incorporating a dumbbell. Hold it tight and go as fast as you can with good form to maximize your gains.

The Control Track and a cross-body motion make this version of the mountain climber a true muscle burner.

Just when you thought the burpee couldn’t get any harder, Autumn adds a mule kick. Engage your core to keep your form on point and crush every rep.

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Grab your Core Ball and follow Autumn’s lead to crunch, tuck, and wag your way to a flatter stomach.

This 10-minute abs burner is all planks, but you won’t be holding still—five dynamic exercise variations will work (and sculpt) your core from all angles.

Your abs will be on fire by the time you finish this hardcore workout that utilizes the Control Track to boost the challenge—and your results.

You’ll be one step closer to a V-shape torso when you complete this focused upper-body workout.

Build boulder shoulders in just 10 minutes with five moves that target each part of your delts.

Chisel and define both sides of your upper half with some of Autumn’s favorite pushing and pulling exercises.

Curls, kickbacks, and overhead extensions are your tickets to sleeve-stretching muscle in this arms-focused strength session.

You’ll hit your arms, chest, back, and core in just 10 minutes with Autumn's favorite upper-body workout.

This high-intensity workout will have your heart pounding and sweat pouring as you power through exercises designed to boost your burn. Keep your Control Ball handy—you’ll need it for one of Autumn’s most diabolical abs exercises yet.

Curls and press downs using the Control Track will hit your arms from both sides to help you build balanced strength as you work up a major sweat.

Try to keep up with Autumn in this upper-body workout that will also have your legs quaking by the time you’re done.

Autumn combines traditional moves and Pilates-inspired exercises in this total-body workout that will help you build strength and burn fat from head to toe.

This workout proves that you don’t need weights to build muscle. Target your shoulders as you achieve a full-body burn with the help of the Control Track.

Mobilize your spine and open up your hips as you reduce tension and tightness all over with the help of a foam roller.

This quick, total-body foam-rolling routine can help boost your overall mobility when you’re short on time, helping you recover faster and perform better.

You’ll start with cardio to get your blood pumping and muscles warm before transitioning into mobility exercises to prime your entire body for action.

Short on time? Perform this condensed warm-up to help optimize your workout performance (and reduce your risk of injury) as quickly as possible.

Grab a pair of light dumbbells and follow Autumn’s lead in this quick, core-carving workout that will leave you dripping with sweat.

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Perform this restorative, yoga-inspired stretch session on rest days to enhance your recovery, so you can keep performing at your peak.