Workout Phases


The Herbalife24FIT program has been broken down into three distinct 8 week  phases, each of which builds upon the progress you’ve made in the previous one. Follow the workout routines exactly as designed, get plenty of rest and the new body you’ve always wanted is sure to follow.


Stability prepares your body with low-intensity, light-impact training specifically designed to strengthen the muscles that keep joints in their correct, natural positions. Stability helps you improve your posture and joint health. By the time you have completed Phase 1, your body will be properly prepared for the more challenging workouts to come in Phases 2 and 3.


Spine and Pelvis Stabilization
Shoulder Stabilization
Total Body Integration
Metabolic 1


After building up the smaller muscles around your joints in Phase 1, Phase 2 will focus on the larger areas to increase overall strength. Phase 2 takes your now properly aligned body and focuses on building muscle with variable low- to high-intensity exercises. The results will be more lean muscle, better tone and more efficient metabolism. Your body will become a more efficient calorie-burning machine, so you are going to burn more calories all day – whether you are at work, at play or ever while you sleep.

WEEKS 9–16

Spine and Pelvis Strength
Upper Body Strength
Total Body Strength
Metabolic 2


Power introduces high-intensity exercises to refine your new strength and increase your stamina, speed and efficiency. The power workouts of Phase 3 are going to result in a faster, more efficient body. This is the final phase and it will give you the ultimate results.

WEEKS 17–24

Core Power
Upper Body Power
Total Body Power
Metabolic 3

Over the course of each eight-week phase, you will be alternating between two types of workouts:

  • Strength Training Workouts will focus on your physical structure, your muscles, bones, joints and connective tissue. These workouts are on discs 1, 2 and 3 in each phase.
  • Metabolic Workouts will improve your metabolism (how your body burns calories). These workouts are on disc 4 of each phase.

More details on the Workout Schedule.

10 Responses to Workout Phases

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  6. Mary Bryan says:

    I am using the myfitnesspal site to track calorie intake, as well as exercise. The workouts I am doing now are phase 1 of the Herbalife24 Fit. Can someone please give me some idea of how many calories to log in the myfitnesspal for each workout?? It would be very helpful. I would just be guessing if I tried to figure this out on my own, and have no idea what to put. Thank you 🙂

  7. Chelsea Janke says:

    I have the same question about how many calories are burned doing the 24fit DVDs so that I can track on ichange.


  8. Rita says:

    Yeah – me too. I’m on day 2 of the Fit 24 and using It doesn’t recognize my exercise. How do I log this???

  9. Judy says:

    Did anyone get an answer for the calories burned with each workout? I been looking at different websites trying to get an answer myself. I am currently using iChange and it doesnt have it in there either. Thanks.

  10. […] CEO & Founder of Phase IV and Forster Physical Therapy has teamed with Herbalife to create a fitness program using the very science that has made Robert so successful. Herbalife’s sports nutrition […]

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