UPDATE: Cize is also available as a streaming service. Check out BeachBodyOnDemand to find this workout series along with a bouquet of other fitness programs and regimes.
Cize is a 4-week, high-energy workout program, that uses professionally choreographed dance routines to improve your personal fitness from home.
Created by world-renowned personal trainer, Shaun T, Cize helps promote total-body muscle toning, cardio endurance, and core strength, all while listening to your favorite dance music. Workout soundtracks currently include songs by Destiny’s Child, Bruno Mars, Sia, and Missy Elliott.
But how does it compare to other Beachbody workout programs, such as PiYo or Shaun T’s Focus T25?
With our Cize review, we’ll walk you through what to expect from each of the 6 dance courses and ab workouts. We’ve also added some important comparisons with other bestselling Beachbody programs, to help you decide if this is the best home workout for you.
What’s Included with the Cize Program?
- Eat Up! Nutrition Guide: An easy-to-follow eating plan for achieving balanced diet through portion control.
- 2 Wall-Sized Calendars: Beginner (6-week) and Advanced (4-week) wall calendars are available, as a quick reference guide to the workouts you need to follow each day.
- 7 Day Cize Down: An advanced, high-intensity routine that’s customized to deliver the maximum weight loss in just 7 days.
- Cize DVDs: 3 Discs containing 6 main dance routines; Crazy 8s, You Got This, Full Out, In The Pocket, Go For It, and Livin in the 8s. Also includes a bonus DVD containing Shaun T’s 8 Count Abs workout.
- Weekend Survival Guide: It’s important to follow the meal and dance workout plan, but also to enjoy yourself and stay motivated. This guide helps you to stay on track with the program during a night out.
Cize Workout Program – Features Summary
- CIZE helps you get fit in 4 weeks as you master professionally choreographed dance routines.
- Shaun T breaks down the choreography step-by-step, move-by-move so that by the end ANYONE can bust out an impressive dance sequence.
- Cardio, core, and strengthening workout in one!
- 6 Dance Courses plus an Ab Workout on 3 DVDs
- Also includes a Get Started Guide, and Eat Up Meal Plan
- Bonus: Beginner and Advanced Calendars and a Weekend Survival Guide
Cize Workout Guide
There are two variations of the Cize dance workout program: a 6-week calendar for beginners, and a 4-week version for people already confident in their dance skills. For each day, the calendar lets you rate and record your performance, so you can keep track of how you’re improving.
Shaun T has also designed a program specifically for weight loss, which combines the 2 deluxe workouts with 6 base workouts for 4 weeks. Whichever variation of the program you choose, Sunday is your designated rest and recovery day.
Each Cize workout is available on DVDs, but can also be streamed online via Beachbody On Demand. This is perfect for if you’re travelling and don’t want to miss a dance workout, and means you can watch the videos on your computer, smart phone or tablet.
So, if you want to try Cize, what can you expect from each routine?
The main workout in this category is Crazy 8s, a 30-minute dance routine that requires no exercise equipment (weighted wristbands optional).
You also have a series of shorter workouts, including CIZE IT UP – Crazy 8s (4 min), Reverse Angle – Crazy 8s (1 min), 8 Count Abs (9 min), and Crazy 8s – Cool Down (2 min).
Each of the main workouts ends with you performing a dance routine to songs by either Timbaland or LL Cool J. They begin with Shaun T guiding you through each of the dance exercise moves.
You Got This
One of the longer Cize workouts (43 min), You Got This builds on the dance moves you learned in the Crazy 8s routine, with new dance moves and a faster pace.
A similar selection of shorter workouts are available that were in Crazy 8s, including an ab workout performed to Headsprung, by LL Cool J, and a 3-minute cool down to safely and gradually lower your heart rate.
The next step up from ‘You Got This’, Full Out is a dance exercise routine that begins in week 2 of the advanced calendar, and week 3 of the beginner calendar.
This 35-minute high-intensity dance routine features the song ‘Lose My Breath’, by Destiny’s Child. When you add in the CIZE IT UP, Reverse Angle, 8 Count Abs, and Cool Down workouts, the complete Full Out program lasts 50 minutes.
In the Pocket
With even more challenging choreography, In the Pocket is a dance workout performed to the song ‘Problem’, by Ariana Grande.
Go For It
A 41-minute dance workout performed to Pass That Dutch, originally recorded by Missy Elliott.
Livin in the 8s
With a 52-minute duration, ‘Livin in the 8s’ is the longest workout in the Cize program, and offers a different dance experience to the previous routines. Music is Chandelier, performed by Sia.
Each of the workouts listed above is led by the celebrity personal trainer Shaun T, who is accompanied by backup dancers throughout the routine.
Mashups (Beachbody on Demand only)
Although they’re not featured on the Cize workout calendars, Mashups combine elements of two sets of dance moves in a 2-minute routine. At the time of writing our Cize review, there were 7 to choose from, including combinations of Crazy 8s + You Got This, and Full Out + In the Pocket.
Learning a Full Dance Routine
Beachbody on Demand has dozens more Cize dance workouts to choose from, including 10 programs from the CIZE PRO Team. Each program lasts 30-54 minutes, and guides you through a professionally choreographed dance routine. These are taught by CIZE PRO Instructors Tania Baron, Christine Pilaroscia, and Rawlins Apilado.
Cize Healthy Eating Plan – Eat Up!
In addition to the fitness plan, most Beachbody workout programs supply you with a healthy eating guide. With Cize, you get the Eat Up! Plan, which helps you create a balanced diet filled with delicious, easy-to-prepare meals.
Eat Up! takes a completely different approach to the Lean Eating Plan we used with the PiYo program. Rather than giving you a selection of meal plans to meet different caloric intake levels, Cize bases food selection purely on body weight.
The goal is the same, which is to provide you with enough energy for your workouts and to build lean muscle, but control the calories enough that you can lose weight as well.
Cize have also simplified the process, with two meal plans to choose from instead of four:
- Plan A:
- Veggies: 3 servings
- Fruits: 2 servings
- Proteins: 4 servings
- Carbs: 2 servings
- Healthy Fat: 1 serving
- Seed & Dressing: 1 serving
- Oils & Nut Butters: 2 servings
- Plan B: > 150 pounds
- Veggies: 4 servings
- Fruits: 3 servings
- Proteins: 4 servings
- Carbs: 3 servings
- Healthy Fat: 1 serving
- Seed & Dressing: 1 serving
- Oils & Nut Butters: 4 servings
These lists are the types of foods Cize recommends you eat each day, as part of a 5-meal plan. This means 3 square meals for breakfast, lunch, and dinner, then two snacks: one mid-morning, and one mid-afternoon.
The Eat Up! healthy eating plan also contains a selection of healthy recipes to help you meet your daily quota. This includes an omelet, oatmeal bowl, or yogurt parfait for breakfast, and a salad bowl, wrap, or stir-fry for lunch and dinner.
In addition to the whole food recipes, you’ll also find mentions of Shakeology bars and shakes, which you can use for 1 serving of protein. The shakes are available in a range of flavors, including Greenberry, Chocolate, Vanilla, and Strawberry.
Beachbody, LLC actually owns Shakeology, hence the advertising. But they actually make some great tasting products, which are perfect for snacks throughout the day, when you don’t have time to cook a meal.
Customize Your Food Plan
Although the Cize program provides you with two meal plans, these are really meant as more of a starting point. The specific foods you eat and calorie level will need to be adjusted to meet your fitness goals and intensity of your workouts.
For example, if you have an active day at the weekend, you might want to add one more carb portion for extra energy. Conversely, if you have a sedentary job and spend all day at a desk, you might want to swap a carb portion for a protein portion, to aid with muscle recovery
Because both macronutrients (carbs and protein) have 4 calories per gram, you’re able to keep your calories the same by substituting 30g of carbs with 30g of protein.
However, even healthy fats have 9 calories per gram, but dietary fat is essential for a balanced diet, so it’s important to keep it in your meal plan.
Tracking Your Daily Food Portions
Because Cize is one of the Beachbody workout programs, you have access to free copies of the Eat Up! eating plans at TeamBeachbody.com. This makes it much easier to track your daily food portions, and how much water you’re drinking to stay hydrated.
The only downside is that they need to be printed to fill them out. We weren’t able to find a Cize app that let you update the portions during the day, which would be really useful!
As with the PiYo workout plan, Cize recommends you drink at least your body weight, divided by two, in ounces per day. So, for someone weighing 140 lbs, the daily recommended intake of water would be 70 ounces.
Staying hydrated helps maintain healthy joints and skin, and can help promote weight loss. It’s also critical to any supplement routine that includes creatine, which tends to draw and absorb water, leaving you feeling dehydrated unless you drink enough.
If you find plain water boring, the Cize Eat Up! plan also includes some useful ingredients for adding some flavor, without having to resort to sports drinks, sodas, and juices. Mint leaves, lemon wedges, kiwi slices, and orange slices are just a few of the recommendations.
There’s even a section on when to drink different types of tea and coffee. Although they can be filled with antioxidants, the caffeine can keep you awake and disrupt your sleep if taken at the wrong time of day.
Cize Food Directory
Although they don’t offer a macronutrient breakdown and calorie count, Beachbody also provide you with an extensive food directory, similar to the one found with the PiYo program.
Portion sizes are also included, which dictate how much of each food equates to one of your daily portions of fruits, veggies, proteins, carbs, healthy fats, dressings, and oils.
How Much Does Cize Cost?
If you were wondering about the price of Cize, expect to pay around $73 for the Base Kit. This includes the DVDs, Get Started Guide, Eat Up Meal Plan, Beginner and Advanced Workout Calendars, and a Weekend Survival Guide.
Shaun T has also created the Cize Weight Loss Series DVD Workouts, which offer 2 additional dance courses: Get Into It, and Turn It On.
This can be a cheaper option than the Base Kit, as the Weight Loss DVDs are usually priced closer to $37. However, we would still recommend following the original Cize workout program, as it offers more variation and gets you used to many of the dance moves.
An alternative to the Cize Base Kit is to stream the workout and nutrition program online, via Beachbody On Demand.
On Demand is a subscription service, whereby you sign up to a membership option that gives you access to:
- Over 600 Beachbody workout programs
- All-access to every beachbody workout
- Fitness guides & workout calendars
- Meal plans & recipes
- Free personal coach
- Access to fitness & nutrition experts
The most affordable membership level is $39 for 3 months, which also includes a FREE 14-day trial. The 6-month plan is $59, and the cheapest 12-month plan costs $99, saving $57 over the quarterly billing.
A 12-month membership includes the portion fix container system and a 30-day supply of Shakeology supplements. This is in addition to the all-access subscription you get to the online workout material and nutrition guides.
Customer Reviews – Does Cize Work?
An important part of any Cize review is to consider the feedback from other people who have used the program.
Did they find it good value for money? Is the pace of the workouts easy to keep up with? How quickly did they see results? These are all important questions, and can help you decide if Cize is the best home workout program for your fitness goals.
But reading through dozens of customer reviews can be time consuming, which is why we’ve created a quick reference guide to the pros and cons. These are taken from the hundreds of Cize reviews currently available on Amazon.
- Shaun T delivers a fun, effective dance workout, that leaves you feeling energized when the exercise is over
- Each dance exercise has been carefully choreographed to burn fat and calories quickly
- Strengthens and tones all major muscle groups
- No equipment required. Enjoy an effective cardio and strength training workout, without the expense of additional equipment.
- Convenient enough to follow anywhere. With no equipment, and the ability to stream dance workouts with Beachbody On Demand, you can follow the Cize program even while travelling.
- Beachbody Cize DVDs are also available, if you don’t have access to the online videos.
- Great for beginners that are new to dance or fitness routines
- Low impact exercise means there’s minimal pressure on your joints and tendons, but there is some jumping involved
- A great option for introducing health and fitness to kids in a fun way
- Some of the reported weight loss results include 12 pounds in 3 weeks, 10 pounds in 4 weeks, and 50 lbs in a year, which shows you can do new cycles of the program after the initial 4-weeks and keep getting results.
- Improve your rhythm and coordination with professionally choreographed dance moves
- Online motivation and 1-to-1 support available 24/7 with the Team Beachbody Coach. You can also chat with other people on the Cize workout program via the online forum, for useful tips and advice.
- If you’ve already completed other Beachbody workout programs, like Insanity or P90X, this won’t feel as challenging
- More advanced fitness enthusiasts might not find the workouts challenging enough.
- The majority of time is spent learning the dance moves. This is an excellent guide for non-dancers, but if you have dance experience, you might find the pace of the videos too slow.
- Customers that didn’t find the workouts challenging recommended Insanity Max:30 for a strength and fitness workout from Shaun T, or Zumba if you enjoy dance exercise.
- If you have knee injuries, you might struggle with some of the dance moves that shift your weight to one side.