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Undersun Fitness’ Frequently Asked Questions

  • What makes TA2 different than other HIIT programs?

    Most HIIT & TABATA programs are great for weight loss and cardiovascular conditioning, but there usually is not a resistance component to help tone and build muscle.  Even if your goal is only to lose weight, having more lean muscle is the fastest and easiest way to burn more calories. The TA2 program incorporates the use of resistance bands so that every major muscle group is targeted, for a total-body workout.

  • Where in the door do I attach the anchor?

    The round foam stopper will allow you to set your anchor on the side, top or bottom of your door. The will give you multiple anchor heights, varying from low to high, depending on the exercise. Make sure to sign up for one of the TA2 Resistance Band Programs for a complete 90-Day Weight Loss or Muscle Building Plan.

  • What if I'm allergic to natural latex?

    According to the American Latex Allergy Association, a national non-profit organization that provides educational information about latex allergy, less than 1% of the general population in the US has an allergy to natural latex.  

    If you have an intolerance to natural latex products you may not be able to use Undersun Resistance Bands. If you choose to use the bands anyway, it is recommended that you cover exposed skin with gloves, a long sleeve shirt, and pants. For more information on Latex Allergies please visit

  • How much rest between each round?

    In each day’s workout, you will alternate between rounds of HIIT and TABATA. Once you finish each round, you will rest for 30-seconds before starting the next round.  

  • What if I can't do the workouts exactly the way they were designed?

    It’s OK if you can’t finish the workout in the same amount of time, or fashion, that it’s laid out. The most important thing is challenging yourself with each workout. Fitness is all about small incremental steps that all add up over time. Just do what you can do in the workout, as long as you know that you are challenging yourself. Take breaks if you need to, or even modify the exercises as suggested in the videos, if you need to. Remember that fitness is a journey, not a destination. Just as long as you don’t quit you will eventually reach your goals.

  • What is an eccentric contraction?

    In an eccentric contraction, the muscle lengthens in a contracted state. This is also called doing a “negative”. Right after lifting a weight (concentric) and squeezing (isometric) the eccentric would be the phase where you slowly control the weight back down to the starting position. Think of your muscle as the brakes that are slowing it down. The eccentric phase is often neglected, which is a big loss, considering that more muscle is broken down (and therefore built back stronger) in the eccentric phase than the concentric. The key to a good eccentric contraction is the speed. Try to aim for a 2-second eccentric contraction.

  • How long does each workout take to complete?

    At the beginning of the program, you will be able to complete a workout in under 25 minutes. As you progress through the weeks the workout time will increase gradually, but you will still be able to complete each one in approximately 40-minutes.  

  • What is an isometric contraction?

    In an isometric contraction, the muscle is contracted, but the length of the muscle does not change. In other words, you are holding the contraction in one spot. For the purpose of the TA2 program, you will want to do a mini-isometric contraction at the peak of the movement. You don’t have to pause at the top, just make sure you give it that extra little squeeze right as you reach the top. This is going to ensure that you get a peak contraction and activate as many muscle fibers as possible.