hasfit-smallhasfit pinteresthasfit twitterhasfit facebookhasfit instagramhasfit youtube
MENU

HASfit’s Free 30 Days Challenge To Get In Shape

30-day-challenge

HASfit’s Free 30 Days Challenge To Get In Shape workout program make’s getting in shape easy! We provide the exercise programs, fitness schedules, meal plans, and the best workout motivation.

30 Day Workout Program

This is a beginner to intermediate program. Click here to determine which program is right for you. The workout plan and fitness schedule is made to be fun and simple to use. HASfit employs a variety of techniques to kick your butt into shape including kickboxing, high intensity workouts, and running. We use muscle confusion workouts to keep it fresh for both your body and mind.

MEAL PLAN:
Click here to get the HASfit Guide to Losing Fat, Muscle Building Meal Plan, Vegetarian Meal Plan, or Vegan Meal Plan.

INSTRUCTIONS:
Each week contains 5 workout days and 2 OFF days. You may mix up where you take your OFF days as long as you work out 5 days per week. Every workout routine can be completed in less than 20 minutes. Depending on your level of fitness, you may need to adjust the plan for your needs. Try your best to complete each exercise program in it’s entirety. If any workouts are too easy, then start from the beginning and continue exercising until you are fatigued. Each week progressively gets more difficult, so if you are not able to complete a certain week then repeat that week until you feel comfortable moving forward.

EQUIPMENT:
This workout program requires no equipment. We do however strongly suggest you purchase a pair of light dumbbells. If you don’t have access to dumbbells, then you may use soup cans of equal weight for a replacement. Depending on what surface you are exercising on, you might want to have a yoga or ab mat available for comfort.

WARM-UP and COOL DOWN:
Start each workout with the warm up exercises and end each workout with cool down exercise stretches for flexibility







Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Week 1Warm-up Low Impact WorkoutLose Belly Fat Part 130 Minute Cardio Kickboxing WorkoutOFFSix Pack Abs In 3 Minutes
+
Strength Training Workout
Lose Belly Fat Part 2OFF
Week 220 Minute Aerobic Exercise To Look Good Naked15 Minutes Beginner Weight Training
+
Six Pack Abs In 5 Minutes
Lose Belly Fat Part 3OFF30 Minute Beginner WorkoutInterval Walk / Jog / Sprint
+
Six Pack Abs In 6 Minutes
OFF
Week 3Ultimate 10 Minute Cardio WorkoutLose Belly Fat Part 2
+
Six Pack Abs In 3 Minutes
Strength Training Workout
+
5 Minute Standing Abs Workout
OFFMixed Martial Arts WorkoutInterval Walk / Jog / Sprint
+
Oblique Exercises and Love Handles In 6 Minutes
OFF
Week 420 Minute Aerobic Exercise To Look Good Naked15 Minutes Beginner Weight Training
+
Shredding 8 Minute Abs
Lose Belly Fat Part 3
+
Eight Minutes to Ripped Abs
OFF10 Minute Weight Loss Workout
+
Interval Walk / Jog / Sprint
Ultimate 10 Minute Cardio Workout
+
Six Pack Abs In 5 Minutes
OFF
Week 5Lose Belly Fat Part 1
+
Lose Belly Fat Part 2
Mixed Martial Arts Workout
+
Shredding 8 Minute Abs
Continue to the Warrior 90 Day Workout Routine