Frequently asked questions
How does Mila’s Fitness and Yoga Guide work?

The 12-week program is formulated with 18 weekly circuits. Week by week, the difficulty and intensity of each circuit gradually increases allowing your muscles to adapt, avoid plateau and achieve better results.

How many workouts are there?

Over the course of 12 weeks, we have 65 exercises on rotation to keep your workout sessions fresh and challenging. Warm-up exercises and stretching are integrated in your daily workout. What makes this fitness guide even better is the special introduction to Hatha Yoga with Mila’s favourite 13 poses!

Why do I need different types of exercises?

By performing different types of exercises you’ll trigger greater weight loss and keep progressing towards whatever fitness goal you might have. Doing multiple exercises will also help you to improve performance traits such as strength, speed and power.

Can I do more than one workout a day?

Our guide has been designed by experts to push your body to its limit. As a beginner, we recommend you follow the guide until you are comfortable before pushing yourself further. We caution against doing more than one workout a day on the same body part. We do not want to strain your muscles as this might cause injuries and tears.

How many calories are burnt per workout?

This depends on your weight, height and metabolism. Plus, the number of calories burnt per workout varies based on the intensity of different days. Rather than counting calories, Mila encourages you to focus on fuelling your body with quality food.

Should each workout be done at a specific time of the day?

You can chose any time of the day that is convenient to you, but we recommend you to workout in the morning to boost your metabolism, allowing you to burn more calories for the rest of the day.

Try to stick to the days as planned in the guide, which allow for recovery, even though we understand that sometimes a change to the schedule cannot be avoided.

What kind of exercise methods and styles are used in the guide?

Train with Mila’s method builds on the success of High Intensity Interval Training (HIIT). It’s expertly designed to include the following exercises in the workouts.

Bodyweight Resistance Exercises

Simple, effective and free. No tricky equipment or weights – just your own bodyweight. For example, push ups, sit-ups, squats and lunges.

Plyometrics (Jump Training)

Plyometrics (or plyos) are explosive exercises designed to build strength, speed and coordination. For example, jump squats, jumping lunges, box jumps, bench hops and using a jump rope.


Cardio raises your heart rate for an extended period. It’s known to have cardiovascular benefits, strengthen the heart and lungs, and reduce the chance of developing many diseases. Examples of cardio include brisk walking, jogging, swimming and cycling.

Unilateral Exercises

Unilateral exercises work one side of the body at a time and are ideal for improving balance and evening out any strength inconsistencies. Examples of unilateral exercises include lunges and plank rotations.

What exactly is HIIT?

High Intensity Interval Training (HIIT) is an explosive workout technique that has revolutionised the fitness world. HIIT involves repeated bursts of brief, intense anaerobic exercise performed at maximum effort, alternated with short periods of recovery. HIIT gets your heart rate up and keeps it up. HIIT workouts torch more calories in less time, and studies show they increase the body’s ability to burn fat, especially unhealthy belly fat. An Australian study found women following a HIIT program lost six times more body fat than those who followed a low intensity, steady state cardio program.

I am a complete beginner! Do you explain precisely how to do each exercise?

Yes! Step-by-step instructions are included for all 65 exercises, warm up, stretching and yoga poses. The program begins with smaller challenges, then ramp up over the following weeks, to higher levels. This allows your body to continue adapting, and helps to keep you motivated!

What do I need for each workout?

All you need is a couple of light dumbbells, a skipping rope, an exercise mat, towel, water bottle, killer playlist, timer and you're good to go!

Will these workouts make me bulky?

Don't worry, the workouts are designed to keep you lean and fit! They help accelerate fat loss, improve fitness, and rapidly strengthen and tone the body. This is especially so when paired with healthy eating.

What should I be eating?

Sticking to a clean diet of high-protein foods and cutting out processed foods such as refined sugar, butter and vegetable oils will maximise your results. Boost your metabolism, torch fat and sculpt your body even faster by following Mila’s Food Guide, also available on this website.