If you thought calories are burned only during workouts, you thought wrong. HIIT aka high-intensity interval training has been all the rage the past few years for its ability to help you burn lots of calories – even well after you finish a workout.

And while you can find plenty of HIIT videos online, nothing beats SpeedPlay‘s unique and upbeat HIIT workouts. Based in Los Angeles (the epicenter of fitness), Speedplay offers high energy workouts that incorporate rowers, self-powered treadmills, weights, and floor work…let’s just say the workouts get pretty intense.

But it’s incredibly energizing and invigorating, which is why we’re so excited to partner with Speedplay and instructor and personal trainer, Shannon Decker, to bring exclusive Speedplay & ShannonShape workouts (think abs, booty, and legs) to FabFitFunTV!

We chatted with Decker about all things fitness including how she motivates herself to workout and what’s currently on her playlist. Don’t forget to follow Speedplay (@speedplayla) and Shannon Decker (@shannonshape) on Instagram for your daily dose of fitness and wellness.

What’s your favorite part about helping people get in shape?
I often train someone late after my last class then get up early to fit someone in before my first class the next morning. I don’t get crabby or tired but I get a sense of overwhelming content and gratitude at the fact that I get to do it. When I get regulars in my classes and start to see them making exponential improvements with ability and progress towards their personal body goals, it makes it all worth it and puts a huge smile on my face.


How do you encourage yourself to work out when you just don’t feel like it?
Valuing the little things in life, like having a functional and healthy body, really motivates me when I start to get whiny, lazy, or start to make excuses. Working out, staying focused, and being committed is really hard, but once you put in the work and you see the results, those days of feeling discouraged start to decrease. A little trick I also use is to dedicate a wall or desk calendar to record my workouts. I write down all of the workouts I do, and before you know it, a week has filled up…then another. Being able to look back at the month and tangibly see your commitment is really empowering and motivating.

What kind of music do you listen to when you work out?
Oh, man. I’m almost embarrassed to say it, but I’m kind of the queen of hip hop in all the gyms I work at. I’ve always loved hip-hop. When I work out by myself, I love to use hip hop to keep me accountable, which means I use the beat to keep the pace a little bit faster than what’s comfortable. Try it, it really works!


How do you hope your clients feel after taking one of your workouts/classes?
I would like to say energized and accomplished, but the truth is probably exhausted. People often tell me my classes are hard and that’s why they like them. I like to push individuals to their own personal greatness, instead of thinking an entire group can perform at the same level.

How do you think workouts are changing in the digital realm and with the rise of fitness on social media?
It’s been a challenge at times adjusting to it all. I’m not going to lie, my little sister had to spend a good chunk of time teaching me how to use Snapchat! The best part? I have every resource I could want at my fingertips. It’s been an incredible marketing tool for my personal training business and classes at places like Speedplay. Fitness needs to become popular and mainstream in America, and social media is helping do that. I hope one day to be able to share my experience and insight with an even bigger audience than I already do.

Do you have any advice for women who are looking to start their own business?
Ask for help when you need it. Surround yourself with a good team that makes up for what you may be lacking. I have a lot of friends in the industry and we all use each other as resources; no jealousy, no competition. It’s a rare thing to have that. I can admit what I’m bad at, go find someone that’s good at it, and pay them for their services.

xx, The FabFitFun Team