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Welcome to KHR!

"Katarina's HIIT&RUN™ program is a unique and powerful program that step-by-step, each week changes the way you think, the way you work out, and prepares your body and mind to react to situations. It is a well-thought-out program that develops you physically, mentally, and spiritually and provides a community of like-minded ladies to partner with and encourages, and holds each other accountable. I feel empowered, I feel stronger, more confident, and fitter, and I make better, healthier choices for me and my family in nutrition and in health. I feel safer and more prepared than ever before." April Powell



Welcome to Katarina's HIIT&RUN, a unique fitness program designed by a black belt Dr. Katarina Terzic Conrad specifically for women to learn reality-based self-defense through HIIT workouts.

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Reality-based self-defense is handpicked by Dr.Conrad and tailored for women, using effective techniques from various martial arts such as Krav Maga, Tae Kwon Do, Kali, and Jiu-Jitsu.



We use a novel approach to teaching reality-based self-defense. Our specialized HIIT workouts help you create muscle memory while burning fat at least 3x faster than traditional cardio workouts. 

In-Studio Training


Although we take pride in our global online community, we recognize the need and benefits for women to get together, practice, and connect in person.



As we age, we are more prone to injuries and muscle decline. That is why stretching is one of the lifestyle habits that we practice to keep our muscles pliable and recover faster from our injuries.  

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We tend to wear many hats and juggle many responsibilities. This exposes us to many external and internal stressors. Learning how to respond and not react to them is something the ancient practice of meditation helps us with. 


There is something comforting in knowing that someone's got our back even if we live miles apart. We are amazed at how quickly strangers turn into friends and friends into a family in our KHR community. So, it is no coincidence that sisterhood is an essential part of our program.



We tend to be concerned with our body image, especially our weight. But before we shed our body weight, we should shed the emotional weight that has been keeping us in bondage for so long. 


Suppressed feelings of hurt and anger, victim mentality, and lack of boundaries are just a few of the things that can prevent us from thriving.


In our program, we will help you adopt empowering habits to address these issues and help you heal, recover, and thrive!

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We don't believe in quick diets. We believe in changing your lifestyle to create a space for a healthier you. 

Our workout routines, eating habits, and healthy meal plans are designed to help you recover, heal, and thrive, once and for all.  

Our menus mimic the nutritional habits and meals of the longest-living people who consume a 95% plant-based diet.


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Behind every great company is a great team that builds great culture! No question! These amazing women are so dedicated to improving the conditions and lives of other women that they selflessly give so much of their time and resources. 


Our motto is creating leaders, not followers.


If you feel drawn to join our team and make an impact on your community and the world, become a KHR coach and help us change the world together!



Dr. Katarina Terzic Conrad is the founder of Katarina's HIIT and Run. She is a mom of two teenage boys, a Ph.D. in Mathematics, a former Miss Liberty University, a business owner, an entrepreneur, a philanthropist, a  black belt, and a three-time National Champion in Taekwondo, Krav Maga, and a Kali certified instructor, and an Ironman triathlete. She is also a meditator, yoga practitioner, certified plant-based nutritionist, and gourmet Vegan chef. 

"Techniques and tools used in this program have helped me strengthen my body, calm my mind, and take control of my emotions while equipping me with confidence and strength to face any challenges that come my way. 


I want to share my experience in an easy-to-follow systematic way with amazing women like you so that you, too, can feel empowered and confident in every step of your life's journey as you create the life you want." 

- Katarina



This is a fusion of fitness and a martial arts program like you have never seen before! We will equip you with self-defense skills by doing fun fitness HIIT workouts, self-defense applications, and helpful guidance and support in a community of women coaches that have been through the journey already.

You'll love it! And you too will be transformed from the inside out, just as many other women have been. 

2 Week Trial for 2 ladies!

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