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HASfit Hero 90 Day High Intensity Exercise Program

high intensity program

The Hero 90 Day High Intensity Exercise Program is the hardest program in the HASfit workout series after the world renowned Warrior 90 Workout Routine. The FREE 90 day advanced workout plan is great for both men and women to do at home. This total body conditioning HIIT program includes over 50 individual exercise routines, a complete workout schedule, diets to lose or gain weight, and the best workout motivation.

The Hero 90 High Intensity Exercise Program will challenge your body to change!

This is an advanced workout program. If you are completely new to fitness, then this is not the program for you. Click here to determine which program is right for you.

We all remember when we just started exercising and our bodies would respond to everything little thing we did, but somewhere along the line our bodies adapted and started requiring more creativity to change. The HASfit Hero 90 High Intensity Exercise Program challenges your body to change by incorporating a variety of training methods harmoniously together.

Hero 90 contains 55 separate high intensity workout routines so that your body is forced to continue progressing and transforming into the perfect athlete. The exercise schedule combines all the best forms of fitness into one exercise plan including but not limited to weight training, plyometrics, kickboxing, MMA, body weight strength, cardio, running, high intensity interval training – hiit, power yoga, and olympic lifting. The home workout program for men and women will help you reach a level of ultimate fitness on the inside and out.




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

INSTRUCTIONS: The fitness program outlines a 13 week intense workout schedule. Each week contains 5-6 workout days and 1-2 OFF days. You may mix up where you take your OFF days as long as you work out 5 days per week. Every advanced exercise routine can be completed in less than 50 minutes. Depending on your level of fitness, you may need to adjust the plan for your needs. Try your best to complete each intense exercise routine without any breaks. 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:
The only equipment required is a pair of dumbbells. Most males will require a pair between 10lbs – 35lbs while most females will need a pair between 8lbs – 15lbs. Depending on what surface you are exercising on, you might want to have a yoga or ab mat available for comfort. There are a couple workouts that use an optional pull up bar, but replacement workouts are given if you do not have one or are still having trouble with pull ups.

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


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Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Week 1 30 Minute Blazing Weight Loss Workout 20 Minute Home Weight Training 10 Minute Weight Loss Workout
+
10 Minute High Intensity Abs
OFF 12 Minute Tabata Workout
+
9 Minute Arm Workout
10 Minute Isometric Workout
+
30 Minute Yoga Cardio Workout
8 Minute Ab Ripper X
+
15 Minute Dumbbell Work Out
Week 2 30 Minute Afterburn Workout 7 Minute Plank Workout
+
8 Minute Boot Camp Workout
+
15 Minute Conditioning
30 Minute HIIT Workout OFF 20 Minute Lower Body Workout
+
20 Minute Upper Body Workout
20 Minute Cardio Shred
+
6 Minute Killer Abs Workout
20 Minute MMA Training
Week 3 12 Minute Blitz Back and Biceps Workout
+
12 Devastation Leg Workout
+
12 Minute Crushing Chest and Triceps Workout
30 Minute Annihilation Cardio Abs Workout 20 Minute Execution Calisthenics WorkoutOR (if you don’t have a pull up bar)30 Minute Ultimate Warrior Workout OFF 30 Minute Scorching Weight Loss Workout 60 Minutes of Aerobic Exercise (Running, Biking, Swimming, Elliptical, etc)
+
6 Minute Killer Abs Workout
OFF
Week 4 30 Minute Workout without Weights 15 Minute Wrecking HIIT Training
+
10 Minute Standing Abs Workout
20 Minute Ultimate Fitness Workout
+
5 Minute Oblique Workout
OFF 20 Minute MMA Training 10 Minute Hurricane High Intensity Workout
+
20 Minute Body Weight Workout
OFF
Week 5 20 Minute Push Up Workout
+
6 Minute Plank Happy Ab Workout
20 Minute Cardio Burn Workout 60 Minutes of Aerobic Exercise (Running, Biking, Swimming, Elliptical, etc)
+
7 minute flat stomach workout
OFF 300 Biceps Workout
+
8 Minute Leg Workout
+
300 Triceps Workout
20 Minute Hot Feet Workout 15 Minute High Intensity Interval Training
+
10 Minute Demolition Abs Workout
Week 6 30 Minute Destruction Workout 10 Minute Home Back Workout
+
10 Minute Butt Blaster Workout
+
10 Minute Chest Arrest Workout
+
5 Minute Calf Workout
10 Minute Six Pack Workout
+
15 Minute Sweat is Fat Crying Workout
OFF 10 Minute Ultimate Warrior Challenge 30 Minute Killer Exercises to Get Rid of Fat OFF
Week 7 15 Minute Atomic Calisthenics WorkoutOR (if you don’t have a pull up bar)
20 Minute Warrior Workout Part 2
15 Minute Conditioning at Home
+
6 Minute Ab Burnout
+
Interval Walk / Jog / Sprint
30 Minute Fat Blazing Weight Loss Workout OFF 20 Minute Cardio Assassin Training 10 Minute Isometric Workout
+
9 Minute Arm Workout
OFF
Week 8 12 Minute Tabata Workout 20 Minute Home Weight Training
+
10 Minute High Intensity Abs
30 Minute Yoga Cardio Workout
+
8 Minute Ab Ripper X
OFF 20 Minute Push Up Workout
+
8 Minute Pull Up WorkoutOR (if you don’t have a pull up bar)8 Minute Back Attack Workout
30 Minute HIIT Workout 60 Minutes of Aerobic Exercise (Running, Biking, Swimming, Elliptical, etc)
Week 9 20 Minute Lower Body Workout
+
20 Minute Upper Body Workout
20 Minute Cardio Shred
+
7 Minute Plank Workout
30 Minute Afterburn Workout OFF 12 Minute Blitz Back and Biceps Workout
+
8 Minute Boot Camp Workout
12 Devastation Leg Workout
+
10 Minute Weight Loss Workout
12 Minute Crushing Chest and Triceps Workout
+
6 Minute Killer Abs Workout
Week 10 Interval Walk / Jog / Sprint 15 Minute Dumbbell Work Out
+
30 Minute Scorching Weight Loss Workout
30 Minute Annihilation Cardio Abs Workout OFF 20 Minute MMA Training 300 Biceps Workout
+
8 Minute Leg Workout
+
300 Triceps Workout
OFF
Week 11 30 Minute Destruction Workout 60 Minutes of Aerobic Exercise (Running, Biking, Swimming, Elliptical, etc)
+
5 Minute Oblique Workout
8 Minute Pull Up Workout
OR (if you don’t have a pull up bar)
8 Minute Back Attack Workout
+
20 Minute Push Up Workout
OFF 30 Minute Workout without Weights 15 Minute Wrecking HIIT Training
+
10 Minute Standing Abs Workout
+
9 Minute Arm Workout
OFF
Week 12 10 Minute Ultimate Warrior Challenge
+
10 Minute Home Back Workout
+
10 Minute Butt Blaster Workout
+
10 Minute Chest Arrest Workout
+
5 Minute Calf Workout
20 Minute Execution Calisthenics WorkoutOR (if you don’t have a pull up bar)30 Minute Ultimate Warrior Workout 30 Minute Killer Exercises to Get Rid of Fat
+
6 Minute Ab Burnout
OFF 20 Minute Cardio Burn Workout
+
Body Weight Workout
15 Minute High Intensity Interval Training
+
10 Minute Demolition Abs Workout
OFF
Week 13 20 Minute Hot Feet Workout
+
10 Minute Hurricane High Intensity Workout
10 Minute Hurricane High Intensity Workout
+
60 Minutes of Aerobic Exercise (Running, Biking, Swimming, Elliptical, etc)
20 Minute Cardio Assassin Training
+
7 Minute Plank Workout
OFF 15 Minute Atomic Calisthenics Workout
OR (if you don’t have a pull up bar)
20 Minute Warrior Workout Part 2
20 Minute Lower Body Workout
+
20 Minute Upper Body Workout
+
6 Minute Ab Burnout
30 Minute Destruction Workout
+
Interval Walk / Jog / Sprint