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Hey ladies! 👋🏼😃

Have you always wanted to learn self-defense 👊😃🔥but for one reason or another you haven’t had a chance, yet.

Maybe it was because of the time commitment, high costs, or feeling of embarrassment in front of male classmates and instructors.

Now, with the KHR novel approach to learning self defense, you can learn self-defense in a short time, safe environment, taught by women, and for a fraction of the cost of the typical martial arts schools.


How are we different:

1️⃣ Our program is designed for women and taught by women.

2️⃣ Our specialized short HIIT workouts burn 3x more cardio than your treadmill. We had women report burning 🔥 1,500 calories per class. Plus, these workouts build muscle memory, so when you freeze, your body will know what to do.

3️⃣ The self-defense techniques used in our classes will teach you how to defend yourself against realistic threats specific to women, and are handpicked by Dr. Katarina Conrad, a taekwondo black belt, and Krav Maga and Kali certified instructor.

4️⃣ Best of all, you got to connect with other women in a safe and accepting environment.

5️⃣ No need to get fit or skilled before you try our class. In fact, HIIT training is a #1 method recommended by researchers for losing weight and strengthening your heart. So come as you are, and see the physical and mental weight come off.

Try our class for $19.95 and as a bonus, receive a free t-shirt when you sign up for our classes.


What others are saying:

“Unique & powerful program!”-April P

“In 8 weeks, I lost 20 lbs. and gained confidence!” -Lisa

“Absolutely amazing! I accomplished things I never would have dreamed of!" - Robynne

"I'm not afraid to walk alone at night, because I have the tools to defend myself

and get away." - Liz

"This was so far one extraordinary

and all-encompassing (skill, health, practice, and friendship) experience!" - Dragana

"It is not just a workout, it is a life changing experience!"


"I’m so excited to be part of this program and witness our success as a group. 1400 calories burned tonight (in 30 min)!”

“I really enjoyed this class and it was a great bonding experience with my two teen daughters. Highly recommend for anyone with teen girls!!" -TuAhn”

2 Week Pass for The KHR Self-Defense Training

    • Weekly 60 to 90 min studio class.
    • Weekly LIVE KHR specialized HIIT workouts that teach you self-defense.
    • Weekly self-defense application videos.
    • Access to our online community.
    • Direct access to Dr. Katarina Conrad and her team.
    • Weekly tips on Dr. Conrad's lifestyle routines, nutrition plans, mindset readings, and more!
    • Be part of a culture and movement that makes a difference in the world.
  • I acknowledge the existence of certain inherent risks in this type of training and hereby agree to assume all risks myself. I further relieve Katarina's HIIT&RUN™, LLC, their management, assigned or contracted coaches, instructors, event officials and my fellow participants from any liability resulting from personal injury and/or loss of personal property.


    I certify that I am sufficiently physically fit for participation in this online event and have not been advised otherwise by a qualified medical person.

    I acknowledge I have carefully read this "waiver and release" and fully understand it is a release of liability.


    By purchasing this online event, it acts as my signature to the agreement of this online waiver and release.

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