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Build strength and work towards your goals with our Beginner-Intermediate Program. Start your 7-Day free trial today!

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This custom workout plan includes 4 weeks of full-body sculpt workouts and focused quickie classes to target specific muscle groups. With 5 workout days and 2 rest days a week, this is the perfect training program for those transitioning from beginner to intermediate workouts.

Discover the joy of working out with low-impact workouts that bring out the best in you in 30 minutes or less. Each beginner-intermediate workout incorporates a variety of bodyweight exercises designed to help you build strength and challenge yourself every week. We recommend starting this program after completing our Beginner Program or if you’re ready to turn your workout up a notch.


Explore Our Other Programs


The Beginner Program includes 4 weeks of low-impact training to build your confidence as you start to establish a workout routine. These workouts are 25 minutes or less and emphasize form and technique, so you feel comfortable learning new exercises.



Workouts do not need to be hours long to be effective. This guided program delivers 4 weeks of spicy, short workouts to sculpt and tone your arms, booty, legs and abs in 25 minutes or less. Choose from one of two tracks: one that includes dance cardio workouts or the no dance cardio option. These empowering workouts will leave you feeling accomplished and energized.



This workout program delivers 4 weeks of 30-minute workouts to sculpt and tone your entire body. The Intermediate Program incorporates low-impact upper body, lower body, and cardio workout sessions that leverage bodyweight exercises to promote muscle growth.


Dance Cardio

Looking to break a serious sweat in 30 minutes or less? Our Dance Cardio Program is your go-to. Dance moves are fun and easy to follow—no dance experience necessary!—and upbeat playlists will leave you feeling energized and confident. Let’s get this dance party started.



Challenge yourself with our most advanced 8-week workout program. Specifically crafted with repetition in mind, you'll elevate your fitness routine with 45-minute classes throughout each week to build strength and confidence and watch your fitness level continue to improve.



This prenatal workout program includes dedicated classes for all three trimesters. Broken down by week, it will guide you through your entire pregnancy.



Once you’ve been cleared to work out by your doctor and you’ve completed the Postpartum Pelvic Floor and Core Recovery Program, this program will help rebuild your strength and transition you back into your regular workouts.



Experience 8-weeks of results-driven, low-impact workouts to sculpt your arms, legs, booty, and abs and optional dance cardio workouts. After each workout, you’ll feel accomplished, stronger, and more confident for your big day!


Learn more straight from the TSS Fam

"TSS makes me focus on the fun and strength of working out. It’s made me enjoy exercise so much more, and while the visible results are a bonus, I’m grateful for how it’s shifted my relationship with exercise."

– Brenda Bonilla

"The TSS program provided a consistent start to what quickly became my routine. A year later, Megan delivers fresh content and makes each workout fun, challenging AND squeezes it into a short time! The bonus is the connection Megan creates. It’s as if she’s in your living room to motivate you. She is relatable and makes it about feeling good and strength within yourself which is a refreshing perspective in the fitness world!"

– Megan Sullivan

"Megan is incredibly motivating and creates such fun workouts. I feel like I never do the same workout twice. The app constantly changes, adds new videos, workouts, and even has a meditation section. TSS has helped me stay sane and active!"

– Kat Galarraga

Frequently Asked Questions

Our beginner-intermediate full-body workout program is designed to maximize your time while targeting multiple muscle groups. Each low-impact workout combines bodyweight techniques with optional equipment such as 3lb hand weights, ankle weights, sliders, and resistance bands. This program is meant to challenge your body and build strength at an approachable pace. Whether you've just completed our beginner program and are looking to turn it up a notch or you are just getting started with this type of workout, this program will ensure you hit every major muscle group through a combination of sculpt and dance cardio.

The main difference lies in the complexity and intensity of the workouts. While the beginner program focuses on foundational movements and routines to get you comfortable with consistent exercise, the Beginner-Intermediate Program turns things up a notch. It introduces more challenging workouts, intermediate full-body workout techniques, and exercises that target multiple muscle groups simultaneously. This progression is designed to build upon the strength and confidence gained in the beginner phase, pushing you even further towards your goals.

The Beginner-Intermediate Program is a 4-week workout plan that is split into 5 workout days, and 2 recovery days a week. The calendar for this program is accessible for the entire 4-weeks so you can see exactly what workouts you will be doing and when. On scheduled workout days, you will be concentrating on specific muscle groups in class to help you build strength, endurance, and confidence. Alongside intense sculpt and dance cardio classes, this program integrates active recovery in the form of two 20-minute walks, stretches, or yoga days a week to aid in recovery and flexibility. This balanced approach ensures your muscles have time to recover, reducing the risk of injury while also enhancing your overall fitness and mobility.

The workouts in our Beginner-Intermediate Program are specifically designed to fit into your busy schedule while still offering maximum impact. Each session ranges from 20 to 30 minutes, making them perfectly manageable on a daily basis. This duration is ideal for not only maintaining focus and intensity throughout the workout but also ensuring you can consistently commit to your fitness journey without feeling overwhelmed. 

Absolutely! Our program proves that even 20 to 30 minutes of focused exercise, when done consistently and correctly, can significantly contribute to muscle gain and overall fitness. By incorporating a mix of bodyweight workout techniques and a strategic workout plan, you can achieve remarkable muscle growth and strength. The key lies in targeting various muscle groups with precision and intensity, ensuring every minute of your workout routine is maximized for optimal muscle development.

Exercise should be empowering, never intimidating

Build confidence with The Sculpt Society

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