High-Intensity Interval Training Made Simple!

App for HIIT that brings out the best in you.

app for HIIT

The Fitness Mobile App that's tailored to you, maximizes your time, and gets results.

K Squared Fitness Workout Programs Have Been Used By People of...

Get healthy, get fit, and avoid injuries.

K Squared Fitness is a personal trainer in your pocket.

K Squared Fitness Training App

Multiple workout Programs

Follow a workout program that is based on how much time you have available, what your fitness goals are, and how much equipment you have.

Customize Your Training

Simply click “harder” or “easier” to personalize the exercise to meet your fitness level.

Get Results

Surround yourself with like minded people and let’s bring the best out of you.

Customize Your Training

Simply click “harder” or “easier” to personalize the exercise to meet you where you're at.

Multiple Programs

Follow a program that is based on how much time you have available, what your goals are and how much equipment you have.

Get Results

The only thing holding you back is yourself. Surround yourself with like minded people and let’s bring the best out of you.

Our mission 
to bring the best out of you.

Easy to use and personalized workouts to you

K Squared fitness app allows you to customize each exercise by clicking “harder” and “easier” so you can finally start making progress.

High-Intensity Interval Training Made Simple!

LEVEL UP & DOWN ON THE FLY!

GET THE HIIT APP that accelerates your results and adds more fun into your training plan.

The only workout plan and App that ramps up and down the difficulty based on your fitness level with a simple click.

hiit workout

FITNESS YOUR WAY

more fun. more results.

have the flexibility to monitor and adjust your workout as you go.

Accelerate Results

Monitor your progress and adjust your exercises based on where you are in your fitness journey.

Community

A strong, fit, and motivated group of people you want to surround yourself with.

Anywhere You Are

Take your training app on the road, the park, or the beach and adjust your exercises to suit your surroundings.

Trusted by NFL Athletes, busy executives, moms and dads of young kids, and more.

DON'T TAKE OUR WORD FOR IT

SEE WHAT OUR CLIENTS HAVE TO SAY

WHO ARE CRUSHING IT!

Everyday Fitness Program

7 Day Trial

$ 1 For 7 days
  • K2 Conditioning

    Daily cardio to help you shed body fat

  • K2 Executive

    Miniamal equipment needed.

  • K2 Strength

    Master the compound movements.

  • K2 Intervals

    Bodyweight interval training.

  • K2 Fitness

    Get in the best shape of your life.

  • K2 Abs

    The best 10 minutes ab workout.

  • K2 Active
    This is a tooltip
  • K2 HiiT
    This is a tooltip

FAQ Section

The Everyday Fitness program track is designed for the person pressed for time. Health is a priority to them, and they want to take the guesswork out of their workouts.

We offer multiple training programs that allow you to customize your workouts based on:

  • Your Fitness Goals
  • Your Time
  • The Equipment You Have Available

Once you sign up, our simple quiz will help you determine which program is the best fit for you.

When you sign up for the Everyday Fitness program, you will have access to all the programs listed below*

Having a variety of programs available to you will allow you to keep your training fun, flexible, and prevent plateau.

All Programs Include:

  • Video instruction + tutorials for every movement
  • Recommended weights, pace, and intensity for each workout 
  • Feedback from expert coaches

K2 Conditioning:

  • 20 - 30 Minute Cardio Workouts
  • 7 Days Per Week
  • 3 Run, 2 Bike, 2 Rowing workouts

This training program is something our local community does everyday. It’s great workout that will get your heart rate up promote weight loss, and is pure conditioning training. Each workout has an interval timer on screen that allows you to follow along on any device Android/IOS. 

K2 Executive:

  • Minimal Equipment Needed
  • 45 - 60 Minute Total Body Workouts
  • 6 Workouts Per Week

This training program was originally made for hotel, apartments and at home workouts. You don’t need a lot of equipment to push yourself 🙂 and if you are looking to really change your body composition and have 45 minutes, this may be the plan for you. 

K2 Strength:

  • Focus on compound lifts (Squat, Deadlift, Presses)
  • 3 Days Per Week
  • 45 - 60 Minute Workouts

This training program is pure strength and muscle building training which helps you burn fat. The more muscle, the more you become a fat burning machine 🙂

This program will have workouts based on your one rep maxes. So it’s important for you to be comfortable with (or wanting to learn) about compound movements and percentage based programming. 

K2 Intervals:

  • High Intensity Interval Training Workouts
  • 3 Days Per Week
  • 30 Minutes

This training program is a great combination of total body strength and cardio hiit. This is typically a great option if you are working out from home and have limited time. You will be burning calories fast with this hiit interval program. 

One of my favorite features (me being a personal trainer) is the harder and easier button. So if you want to focus on primarily bodyweight exercises you can click easier and our software will customize your workout for that 🙂

K2 Fitness:

  • Brutal Total Body Workouts
  • 60 Minutes
  • 6 Days Per Week

This training program is made for men and women who have an hour to workout and have been very active but burned out or ready to turn it up a notch. Core, upper body, lower body, conditioning, and some of my favorite cardio workouts are within this training plan.  

K2 Active:

  • Strength & Conditioning workouts
  • 5 Days Per Week
  • 45  -  60 Minutes

This training program is not made specifically for women but it’s Katie’s favorite program. It’s not doesn’t have any Olympic lifting or crazy gymnastics stuff. The strength segment has two options:

Strength Option A (Barbell)

Strength Option B (Kettlebells)

That way if no matter your fitness level and or lack of equipment we have an option for you. You can always click on the exercise as well to watch the video tutorials of the exercises too. 

K2 Sweat:

  • 15 Minute workout (hiit)
  • Totally Body 
  • Everyday 

This training program is where we start off our beginners. We are trying to create healthy habits for people and get them to just start moving on a daily basis. It’s classic hiit training and great for at home workouts. We have the hiit timer built in, you don’t need a lot of equipment, just click play and get a great workout. 

All training plans within our fitness app and we make the process really simple for you to follow. Remember, we are personal trainers at heart so if you want additional information, reach out to us. 

We are here to help. 

Although we encourage our clients to eat a healthy, well balanced diet. We will not be providing nutrition coaching as a part of the Everyday Fitness program track.

This is something that we are working on being able to offer you guys in the near future!

Your workout will be posted daily at 5 PM CT.

Side note:

  • Intervals and Strength programs will be posted Sunday, Tuesday, and Thursday.
  • We are here to support you. Reach out to us at any time!

Our app can be used on any device:

Android or IOS

However, is not in the app store. It's what's called a web app. 

It's was a way for Katie and I to get started helping more people before getting into the app store. 

It's quite simple actually:

Step 1 - sign up

Step 2- you get an email with your login instructions and a video from me (Kevin) on how to download our fitness app

Step 3 - After saving it to your home screen it will live on the homepage of your phone just like an app. 

I know, it was new for me to. But super simple. 

Also!

You can do your hiit workouts from your computer, or the television which is pretty sweet!

If you have any additional questions, we are here to help ya reach your fitness goals!

You can join the Everyday Fitness program at any time! The cost is $49 per month, or you can save money by signing up for annual or six month options. 

If you have any further questions, feel free to email us at:

contact@ksquaredfitness.com

If you are tired of not getting results and ready to make a change, then HECK YES!

Here are a few types of people who have seen success with our workout programs:

  • Moms
  • Dad Bods
  • Runners
  • Traveling Executives
  • People New To Working Out
  • Limited On Time
  • Interest In Strength Training

K Squared Fitness is the program for you if….

  • You are new to working out, and you want to learn how to exercise properly with good form.
  • You want to lose weight, and you want expert coaches to help with programming.
  • You haven't worked out in a while, and you don't know where to start.
  • You're willing to put in the work.  We'll give you the tools, education, and support.
  • You agree that you aren’t getting the results you want from doing random workouts.
  • You feel confident trying our program knowing it's only $1 for the week.

If you agree with most or all of these statements, we can't wait to have you be a part of The K Squared Fitness Community!

Athlete Program

7 Day Trial

$ 1 For 7 days
  • K2 Conditioning

    Improve your engine with daily cardio

  • K2 Gymnastics

    Start crushing gymnastics movements

  • K2 Strength

    Strength is the price of admission

  • K2 Oly

    Master the Olympic lifts

  • K2 Fitness

    Brutal 60-minutes workouts

  • K2 Athlete

    90-minutes of fun

  • K2 Active
    This is a tooltip

FAQ Section

The Athlete Program is designed for the everyday crossfitters who want to get stronger, faster, and improve their gymnastic abilities. They want to be the best version of themselves, and they will stop at nothing short of that.

You don't have to be an elite athlete to join this program. You just have to be a committed individual who is ready to execute the workout of the day and give it your best.

When you sign up for the Athlete Program, you will have access to all the programs listed below:

Having a variety of programs will allow you to attack your weaknesses and become a more well rounded athlete.

All Programs Include:

  • Video instruction + tutorials for every movement
  • Recommended weights, pace, and intensity for each workout
  • Feedback from expert coaches

K2 Athlete:

  • Comprehensive Athlete Training Program
  • 5 Days Per Week
  • 90 Minute Sessions

This training program is designed for people who want to get stronger, faster, and compete. The most comprehensive training program we have because get 90-100 minutes to do so 🙂

Mobility, stretching, core work, corrective exercises, compound and olympic lifting and some brutal conditioning workouts 🙂

To learn more about this program watch this video. 

K2 Fitness:

  • Brutal Total Body Workouts
  • 60 Minutes
  • 6 Days Per Week

This training program is made for men and women who have an hour to workout and have been very active but burned out or ready to turn it up a notch. Core, upper body, lower body, conditioning, and some of my favorite cardio workouts are within this training plan. 

K2 Gymnastics Strength:

  • Dedicated Gymnastics Workouts
  • 3 Day Per Week
  • 20 Minutes of hiit

This training program is when our fitness app really comes into awesome use. As a personal trainer we know how important it is to customize a workout to each person. Well, when it comes to gymnastics training there are a lot of different progressions and skill sets to acquire before being able to master things like ring/bar muscle ups, toes to bar, handstand push ups, pistol squats and all of that!

K2 Gymnastics HIIT:

  • Interval Style Gymnastics Workouts
  • 3 Days Per Week
  • 30 Minutes

This training program is for those who want to do conditioning workouts coupled with bodyweight exercises that are high skill (handstand, toes to bar, double unders, muscle ups) and things of that nature. It’s a great conditioning workout in just 30 minutes.

K2 Strength:

  • Focus On Compound Lifts (Squat, Deadlift, Presses)
  • 3 Days Per Week
  • 45 - 60 Minute Workouts

This training program is pure strength and muscle building training. This program will have workouts based on your one rep maxes. So it’s important for you to be comfortable with (or wanting to learn) about compound movements and percentage based programming. 

All workout programs are within our fitness app and we make the process really simple for you to follow. Remember, we are personal trainers at heart so if you have additional questions. We are here to help. 

K2 OLY

  • Master the Olympic Lifts
  • 4 Days Per Week
  • 30 Minutes

This program is for those who want to focus on building strength and really improving their olympic lifting. We have different training cycles throughout the year to help you control your peaks and deload weeks. 

Olympic lifts require a ton of mobility, technique and skill and that’s why we have our video instructions within our fitness app. So you can take the time to learn the movements just like you would if we were in a personal training environment. 

K2 Conditioning:

  • Improve Your Engine
  • 7 Days Per Week
  • 3 Run, 2 Row, 2 Bike Workouts

This training program is something our local community does everyday. It’s great workout that will get your heart rate up,  promote weight loss, and is pure conditioning training. Each workout has an interval timer on screen that allows you to follow along on any device Android/IOS. 

Although we encourage our clients to eat a healthy, well balanced diet, we will not be providing nutrition coaching or meal plans as a part of the athlete program track.

This is something that we are working on being able to offer you guys in the near future!

Your workout will be posted at 5 PM CT. 

Side note:

  • Gymnastics, Strength, and Oly will be posted Sunday, Tuesday, Thursday.

We are here to support you. Reach out to us at anytime!

You can join the Crossfit program at any time! The cost is $49 per month, or get two months free by signing up for the year by clicking here.

If you have any further questions, feel free to email us at:

contact@ksquaredfitness.com

If you are tired of doing random crossfit workouts and are ready to get stronger, faster, and better at gymnastics, then HECK YES!

Here are a few types of people who have seen success using our crossfit program:

  • People New To Crossfit
  • Working Executives
  • Runners
  • Crossfit Competitors
  • Military
  • NFL Athletes

K Squared Fitness is the program for you if...

  • You are new to the sport of fitness, and you want to learn how to do Gymnastics movements and Olympic lifts properly and with good form.
  • You have been working out for years, have an athletic background, and are ready to get after it again.
  • You have a goal in mind, and you want expert help with programming.
  • You're willing to put in the work. We'll give you the tools, education, and support.
  • You feel confident trying our program knowing it's only $1 for the week.
  • You feel confident trying our workouts and program knowing it's only $1 to try it for the week. I have spent the past decade coming up with these workouts - you either jump in, join the community, and start getting stronger, faster, and better at gymnastics or you are out $1.
 

If you agree with most or all of those statements, I can't wait to have you be a part of The K Squared Fitness Athlete Program!

Everyday Fitness Program

7 Day Trial

$ 1 For 7 days
  • K2 Conditioning

    Daily cardio to help you shed body fat

  • K2 Executive

    Miniamal equipment needed.

  • K2 Strength

    Master the compound movements.

  • K2 Intervals

    Bodyweight interval training.

  • K2 Fitness

    Get in the best shape of your life.

  • K2 Abs

    The best 10 minutes ab workout.

Athlete Program

7 Day Trial

$ 1 For 7 days
  • K2 Conditioning

    Improve your engine with daily cardio

  • K2 Gymnastics

    Start crushing gymnastics movements

  • K2 Strength

    Strength is the price of admission

  • K2 Oly

    Master the Olympic lifts

  • K2 Fitness

    Brutal 60-minutes workouts

  • K2 Athlete

    90-minutes of fun

FAQ Section

The Everyday Fitness program track is designed for the person pressed for time. Health is a priority to them, and they want to take the guesswork out of their workouts.

We offer multiple training programs that allow you to customize your workouts based on:

  • Your Goals
  • Your Time
  • The Equipment You Have Available

Once you sign up, our simple quiz will help you determine which program is the best fit for you.

When you sign up for the Everyday Fitness program, you will have access to all the programs listed below.

Having a variety of programs available to you will allow you to keep your training fun, flexible, and prevent plateau.

All Programs Include:

  • Video tutorials for every movement
  • Recommended weights, pace, and intensity for each workout
  • Feedback from expert coaches

K2 Conditioning:

  • 30 Minute Cardio Workouts
  • 7 Days Per Week
  • 3 Run, 2 Bike, 2 Rowing workouts

K2 Executive:

  • Minimal Equipment Needed
  • 45 - 60 Minute Total Body Workouts
  • 6 Workouts Per Week

K2 Strength:

  • Focus on compound lifts (Squat, Deadlift, Presses)
  • 3 Days Per Week
  • 45 - 60 Minute Workouts

K2 Intervals:

  • High Intensity Interval Training Workouts
  • 3 Days Per Week
  • 30 Minutes

K2 Fitness:

  • Brutal Total Body Workouts
  • 60 Minutes
  • 6 Days Per Week

Although we encourage our clients to eat a healthy, well balanced diet. We will not be providing nutrition coaching as a part of the Everyday Fitness program track.

Your workout will be posted daily at 5 PM CT.

Side note:

  • Intervals and Strength programs will be posted Sunday, Tuesday, and Thursday.
  • We are here to support you. Reach out to us at any time!

You can join the Everyday Fitness program at any time! The cost is $49 per month, or you can save money by signing up for annual or six month options. 

If you have any further questions, feel free to email us at:

contact@ksquaredfitness.com

If you are tired of not getting results and ready to make a change, then HECK YES!

Here are a few types of people who have seen success with our workout programs:

  • Moms
  • Dad Bods
  • Runners
  • Traveling Executives
  • People New To Working Out
  • Limited On Time
  • Interest In Strength Training

K Squared Fitness is the program for you if….

  • You are new to working out, and you want to learn how to exercise properly with good form.
  • You want to lose weight, and you want expert coaches to help with programmin.
  • You haven't worked out in a while, and you don't know where to start.
  • You're willing to put in the work.  We'll give you the tools, education, and support.
  • You agree that you aren’t getting the results you want from doing random workouts.
  • You feel confident trying our program knowing it's only $1 for the week.

If you agree with most or all of these statements, we can't wait to have you be a part of The K Squared Fitness Community!

The Athlete Program is designed for the everyday crossfitters who want to get stronger, faster, and improve their gymnastic abilities. They want to be the best version of themselves, and they will stop at nothing short of that.

You don't have to be an elite athlete to join this program. You just have to be a committed individual who is ready to execute the workout of the day and give it your best.

When you sign up for the Crossfit Program, you will have access to all the programs listed below:

Having a variety of programs will allow you to attack your weaknesses and become a more well rounded crossfitter.

All Programs Include:

  • Video tutorials for every movement
  • Recommended weights, pace, and intensity for each workout
  • Feedback from expert coaches

K2 Athlete:

  • Comprehensive Crossfit Training Program
  • 5 Days Per Week
  • 90 Minute Sessions

K2 Fitness:

  • Brutal Total Body Workouts
  • 60 Minutes
  • 6 Days Per Week

K2 Gymnastics Strength:

  • Dedicated Gymnastics Workouts
  • 3 Day Per Week
  • 20 Minutes

K2 Gymnastics HIIT:

  • Interval Style Gymnastics Workouts
  • 3 Days Per Week
  • 30 Minutes

K2 Strength:

  • Focus On Compound Lifts (Squat, Deadlift, Presses)
  • 3 Days Per Week
  • 45 - 60 Minute Workouts

K2 OLY

  • Master the Olympic Lifts
  • 4 Days Per Week
  • 30 Minutes

K2 Conditioning:

  • Improve Your Engine
  • 7 Days Per Week
  • 3 Run, 2 Row, 2 Bike Workouts

Although we encourage our clients to eat a healthy, well balanced diet, we will not be providing nutrition coaching as a part of the Crossfit program track.

Your workout will be posted at 5 PM CT. 

Side note:

  • Gymnastics, Strength, and Oly will be posted Sunday, Tuesday, Thursday.

We are here to support you. Reach out to us at anytime!

You can join the Crossfit program at any time! The cost is $49 per month, or get two months free by signing up for the year by clicking here.

If you have any further questions, feel free to email us at:

contact@ksquaredfitness.com

If you are tired of doing random crossfit workouts and are ready to get stronger, faster, and better at gymnastics, then HECK YES!

Here are a few types of people who have seen success using our crossfit program:

  • People New To Crossfit
  • Working Executives
  • Runners
  • Crossfit Competitors
  • Military
  • NFL Athletes

K Squared Fitness is the program for you if...

  • You are new to crossfit, and you want to learn how to do Gymnastics movements and Olympic lifts properly and with good form.
  • You have been working out for years, have an athletic background, and are ready to give Crossfit a try.
  • You have a goal in mind, and you want expert help with programming.
  • You're willing to put in the work. We'll give you the tools, education, and support.
  • You feel confident trying our program knowing it's only $1 for the week.
  • You feel confident trying our workouts and program knowing it's only $1 to try it for the week. I have spent the past decade coming up with these workouts - you either jump in, join the community, and start getting stronger, faster, and better at gymnastics or you are out $1.
 

If you agree with most or all of those statements, I can't wait to have you be a part of The K Squared Fitness Athlete Program!

MEET YOUR TRAINERS​

Get trained by the same personal trainers who train some of the country's elite athletes.
athlete training program

Kevin Andres

Head Training Coach, Professional Athlete and Owner of K Squared Fitness

As head Coach, professional athlete and owner of K Squared Fitness, Kevin coaches people to bring out the best version of themselves.

Driven by the desire to change people’s lives through fitness, Kevin has the innate ability to help people achieve what they never thought was possible. Once named Nashville’s Fittest Man, Kevin is now helping others transform their lives with his signature program designed for everyday people and aspiring athletes.

free fitness tips

Katie Andres

Bachelor of Science degree in Health and Physical Education

Katie plays an essential role in supporting the K Squared Community. Not only does she manage all of our social media accounts, but also leads our monthly service projects and works hard behind the scenes to ensure a pleasurable experience for our community.

Katie has a Bachelor of Science degree in Health and Physical Education, along with her Nutrition Certification through Precision Nutrition. She has seen tremendous success in her own fitness through K Squared Fitness programming and is now motivated to help others achieve their fitness goals too!.

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