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Transform your health in 12 weeks*

Integrating Michael Mosley's globally successful 5:2 diet with high intensity interval training (HIIT)

What you get from our 12-week online program

12 weeks of specially crafted meal plans, easy recipes, shopping lists, tips & inspiration.

A medically developed fitness routine that incorporates High Intensity Interval Training and resistance training that is suitable for all levels of fitness.

Support and guidance throughout the program to keep you motivated and up to date with the latest research in science and nutrition.

This 12-week program integrates the globally successful 5:2 diet with high intensity interval training (HIIT) and incorporates meal plans and recipes based around the Mediterranean Diet, which is also scientifically proven to improve health. Targeting men and women at any fitness level, the program is particularly beneficial for those over 35 years seeking lasting health and quality of life benefits. This program has been created by doctors and sports scientists who have a special interest in weight loss.

The science of fasting is now making a dent in human medicine.

Recent studies highlight the role voluntary fasting plays on reducing cellular damage and inflammation. Intermittent fasting combined with short bouts of high intensity training, the IFast-12 program has been shown to achieve steady and sustainable weight loss without causing muscle loss. Early analysis of results also suggest that the combination of intermittent fasting with high intensity exercise has a number of health benefits including reducing the risk of heart disease, diabetes, osteoporosis and some cancers.

The Mediterranean Style Diet

  • Lose weight by learning what and how much to eat
  • Delicious meal plans for breakfast, lunch and dinner
  • Calorie counted recipes for your fasting days
  • Shopping lists provided to make life that little bit easier!

High Intensity Interval Training

  • Get fit with a medically and scientifically developed exercise regime for all levels and abilities
  • 12 weeks of High Intensity Interval Training (HIIT) Guides
  • Weekly HIIT audio files from Michael to keep you motivated throughout your workout
  • 10 weeks of Resistance Training guides to assist with muscle maintenance and fat loss
  • Educational videos, emails and handouts to inspire and educate you about the benefits of HIIT and resistance training


  • 24-hour access to an online community to support you through this process
  • Tips and tricks from your IFast-12 experts
  • General information for your GP (or other medical professional)
  • Educational videos and handouts developed by health professionals to you guide you through the program

Success stories

I am so pleased I started this program, having been unable to move the scales for quite some time I have dropped 9kgs in the 12 weeks and still going strong, my energy levels are so much better and I don’t feel as bloated. I really enjoy my fasting days. The HIT exercise program is quick and works well with my busy schedule, thanks so much for providing the great meal plans.

Louise, 45*

The IFast 12 program was fantastic. The recipes were beautiful and varied, even my kids liked them. It was great also to have so much information re the exercises. Thanks so much for providing this course. I will use the information for life.

Sally, 48*

Results may vary from person to person.

Have a question?

If you have a quick question before you undertake your 12 week program, please email us and we will get back to you.