Commit to less to show up more

Have a tight schedule and still want to sweat? Searching for efficient workouts? The Quickie Program is the perfect solution for at-home workouts. Start your 7-day free trial today!

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We’re setting the record straight—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 low-impact, high-intensity workouts will leave you feeling accomplished and energized. 

With the stackable class options, you can mix and match your workouts each day. This program incorporates a variety of bodyweight exercises, focused on helping you increase your strength and feel great about what you accomplished. Whether you're new to fitness or just don't have time for a longer workout, our quick workouts are designed to fit into your busy schedule and transform your fitness routine.


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.



This custom workout plan includes 4 weeks of full body sculpt workouts and focused quickie classes to target specific muscle groups. Discover joyful fitness with low-impact workouts that bring out the best in you in 30 minutes or less.



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!


The TSS fam can't get enough quickie workouts

"I found myself sitting in back to back meetings day after day without moving. The Sculpt Society quickie workouts and programs help me stay committed to moving everyday! I have seen an incredible difference in my strength, flexibility and energy! I’ll never start a day without The Sculpt Society or Megan Roup again."

– Riddhi Shah

"TSS workouts are so fun and there is such variety! If I only have 10 minutes, I can do a quickie workout, but if I really want to sweat it out, there are 30-40 minute full bodies and dance cardio. I started the free trial and quickly realized this was going to be an app I would stick with. Megan makes dance cardio so fun and approachable. I now look forward to my workouts because I know I will feel so much better after a TSS sweat sesh!"

– Erin Tenneson

"The Sculpt Society is my love language! I crave movement almost everyday and the app allows me to move my body no matter how I’m feeling. There’s so much variety, whether I’m craving a sweat from dance cardio or something gentle with a sculpt or quickie. I love that I can get a burn in 10-20 minutes while I’m traveling or on the go. TSS has changed how I view movement and I feel like Megan and the TSS team are family."

– Gwen Griffin

Frequently Asked Questions

The TSS Quickie Program offers a 4-week guided calendar of workouts designed to workout your entire body efficiently and effectively. It includes a mix of dance cardio classes and full-body sculpting sessions that tone your arms, legs, glutes, and abs. The workouts range from 5 to 23 minutes, allowing for both short sessions and longer workouts by stacking classes.

The Quickie Program has an option to choose with dance cardio or without so you can choose the best program for your preference. 

The Quickie Program is designed to fit in a busy schedule, offering quick, effective workouts. The program's 5-23 minute classes can fit between meetings or on breaks, ensuring you maintain a consistent workout routine. Additionally, stacking classes can help achieve a more intense long workout if desired.

Absolutely! A quick workout provides movement, boosting energy, mood, and overall wellness. Engaging in a short session, even for 10 minutes, can improve your fitness journey and keep you on track with your goals. Founder Megan Roup consistently reminds you to commit to less so you can show up more for yourself and your workout routine.

Consistency is key, but you don't have to exercise daily. Aim for 3-5 sessions per week, incorporating a mix of dance cardio, full body sculpt workouts, and flexibility workouts. Creating a balanced routine is vital to your fitness journey, helping you achieve and maintain your goals.

The program offers a variety of workouts, including bodyweight exercises and classes that incorporate optional equipment such as our 3lb dumbbells, 2lb ankle weights, exercise sliders, and resistance bands. Equipment is always optional, so add or remove it to change the intensity levels.

Focus on short bursts of intense exercise. Compound movements, such as squats or lunges, engage multiple muscle groups, increasing heart rate and helping you break a sweat. The Quickie Program is organized to bring the highest level of effectiveness to your workouts.

Unlock your inner strength with The Sculpt Society

Join us for a quick workout with the Quickie Program and transform your workout routine

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