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Motive: The Home Athlete’s Plan

home workout plan

Motive: The Home Athlete’s Plan

The 30 day schedule updates with new workout routines every month so you never get bored! HASfit’s Motive mixes it up with multiple fitness styles including H.I.I.T., weight training, calisthenics, martial arts, power yoga, and more to help you avoid plateaus and achieve optimum results.

It’s the perfect fit for intermediate through advanced trainees. Get in the best shape of your life using quick and efficient workouts that can be done anywhere, anytime.

Use this home workout plan to become the best version of you:

  • – Burn fat and build lean muscle at the same time
  • – Gain strength and athleticism
  • – Increase cardiovascular and muscular endurance
  • – Improve balance, stability, flexibility, and mobility

Click here for more info on which program is right for you.


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


Find the current day of the month on the calendar to begin (it’s okay to start in the middle of a month). Start with the warm up exercises and then complete each routine on a given day. Optionally, complete the cool down to reduce soreness and improve flexibility.

You’re encouraged to adjust the routines and plan to your specific needs and goals. Use the modifications to decrease the difficulty. Increase the difficulty by using heavier weights.


The work and rest days may be moved around to adapt to your schedule, but be sure to take 2 rest days per week. Your body needs rest to recover.


This home workout plan does not require equipment; however, we strongly suggest you purchase a pair of dumbbells. The weight you use will be totally dependent on your fitness level, but most will use between 5lbs – 20lbs (2kg – 9kg).

If you don’t have access to dumbbells, then you may utilize food cans or water bottles. You may also want an exercise mat for comfort.


Support HASfit here

January 2018: Share your workouts using #HASfit

Access past calendars: 2017 January, February, March, April, May, June, July, August, September, October, November, December,

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Week 1 ___ January 1st: 20 Minute Fat Burning HIIT 45 Min Total Body Strength without Weights OFF 20 Minute Tabata with Weights
20 Minutes of Mobility Stretching
30 Minute Full Body Workout for Strength OFF
Week 2 30 Minute Cardio HIIT without Equipment 45 Minute Weight Training + Abs 15 Minute Standing Abs Workout
30 Minute Full Body Stretching
OFF 45 Minute HIIT Tabata with Weights 40 Minute Back and Biceps OFF
Week 3 30 Minute Home Leg Workout w/ Dumbbells 30 Minute Chest and Triceps

12 Minute Full Body Dynamic Stretch
10 Minute Workout without Equipment
OFF 30 Minute Tabata with Weights 40 Minute Cardio Kickboxing OFF
Week 4 30 Minute Tabata Cardio without Equipment 28 Minute Total Body Strength Workout 15 Minute Ab Workout
25 Minute of Total Body Yoga Stretch
OFF 45 Minute Full Body Dumbbell Workout 20 Minute Fat Burning HIIT OFF
Week 5 40 Minute Total Body Strength 30 Minute HIIT for Fat Loss and Strength 15 Minute Abs and Obliques
30 Minute Full Body Stretching
January 31st: OFF Move on to the next month or continue to the Motive (Intermediate-Advanced) ___ ___